How to learn not to get nervous over trifles and always be calm. How to quickly calm down from nervous tension

Any change in appearance or inner world evokes emotions in us, and for many people they are often not only negative, but also too intense, which leads to feelings of restlessness and anxiety for any reason.

Psychology and reasons

Feeling uneasy. Why do I get nervous for no reason?

Why us tend to worry about anything?

There are both objective reasons common to all, and individual characteristics each individual person.

Where does the feeling of anxiety for no reason come from? Psychotherapist's response:

Objective

Objective reasons:

• change in the information environment. Despite the fact that scientific and technological progress makes life easier in many ways modern man, it also leads to information overload, since the speed of receipt and the amount of information processed by a person approximately doubles every decade. Naturally, this causes mental overload;
• high noise levels also have a negative impact on the psyche. Moreover, this applies not only to urban conditions - television, radio, background music accompanies us almost all our waking hours, although a person needs several hours of silence every day;
• decreased physical activity also leads to disruption of human biomechanisms, which is reflected in the functioning of the psyche.

Subjective

These reasons include individual characteristics each person.

Nervous tension is defense mechanism, whose task in ancient times was to constantly keep a person in good shape and remain vigilant against the threat of a predator attack.

IN modern world image of a predator transformed into multiple nuances social sphere- these are requirements for compliance with the position held, often difficult relationships with management, the threat of being left without work, criticism or condemnation by others.

All this, adding up to a huge lump, makes us constantly feel pressure on the psyche.

Even if we are not worried about any particular important problem we may feel anxious and apprehensive from the total value of all these requirements that we must meet.

People who are unsure of themselves are especially susceptible to causeless anxiety, and with age, the tendency towards a negative perception of the world around them only grows.

What to do if you are nervous about anything?

To reduce your anxiety levels and stop worrying for no reason, try approaching your anxiety in the following ways:

1. Imagine the most negative consequences the situation that is currently bothering you. Is it that scary? Mentally find for yourself a possible way out of this situation. Please note that the vast majority of negative expectations are not confirmed.
2. Decide on your most important goals. Setting priorities will allow you to correctly weigh the importance of concerns before achieving your main goals.
3. Try to give an impartial assessment of current events. You should not try to emotionally color any situation.
4. Try to get rid of guilt. It should be understood that the people around us absolutely normally perceive a person’s defense of his own benefit in a given situation.

   Also, give up excessive compassion - if you cannot help someone in any way, this does not mean that you should be tormented by remorse.

How to stop being nervous about anything? Advice from psychologists:

What to do?

How to stop worrying about trifles?

It's also not worth it take responsibility for the decisions or actions of others people - they themselves must make the right decisions.

Moreover, they have the right to freedom of action and do not try to take this freedom away from them.

How to calm down and stop being nervous? Exercises:

What is a panic attack? find out right now.

Exercises

I get very nervous about everything. How to learn to control yourself?

Which exercises are able to reduce the level? What can you do to reduce feelings of fear or anxiety?

However, first of all, decide which situations cause you anxiety - and avoid them if possible.

At the same time, you should not run away from reality - if a problem requires a mandatory solution, it is better to do it faster. And here protect yourself from little things that are unimportant, but they can seriously ruin your mood, you may well.

Remember - most of your worries are only in your mind and have no chance of being implemented in real life. Be open not only to worries, but also to positive emotions.

How to quickly calm down during a panic attack? you will find on our website.

Is it bad to be nervous? Find out from the video:

Life is not easy. Anyone who aims high must have nerves of steel. But really, how much stress do we have to endure every day? I don’t argue, the situation is really two-sided: some people are strengthened by experiences, others are destroyed as a person. But can only those with nerves of steel live in peace? And where does the most ordinary person even get it?

Understand that everyone is nervous and worried. People just perceive and experience it differently. How to stop being nervous is a very relevant question today. Let us immediately note that this can be done even without the help of doctors and taking any special sedatives. Why is it bad to take drugs? Yes, because over time you will get used to them. It's better to get rid of the problem differently.

How to stop being nervous about anything

Nervousness will not lead to good things. A person who is constantly on edge cannot concentrate properly on work; it is difficult for him to make friends and establish relationships. Life loses its colors, and he stops enjoying it.

It is possible that the cause was some kind of mental disorder or disease. Stress leads not only to problems with the nerves, but also with the psyche. It is possible that you are simply overtired and need rest.

Nervous man make and constant failures that arise on his life path. This is especially true for those who strive to get everything at once. Many, not finding understanding from others, withdraw into themselves, become aggressive and easily excitable.

Often a person begins to worry because he does not know how to control his fears. His situation becomes especially bad when these fears develop into phobias. It will be much more difficult to get rid of them than nervousness and anxiety.

To start, just sit down and think about everything. Are there any reasons for concern and hassle? It is quite possible that you are torturing yourself in vain. If you are worried about something important, try to imagine the worst possible scenario. Why do this? The point is that this approach will help you feel the situation. Having assumed the worst option (it is unlikely), you will understand that you were worrying in vain, since nothing bad awaits you ahead.

One of the best ways to calm your nerves has always been and will be deep breathing. Take a deep breath and freeze. Count to ten and then exhale very slowly. The exercise is simple, but it always helps. always helpful.

How to stop being nervous? We recommend going to bed on time. A sleep-deprived person always perceives reality somewhat differently. He is excited and ready to explode at any moment. We can also recommend rest. Rest should not take place at home in front of the TV, but somewhere in nature. It is desirable that he be active.

Try to avoid those people who dislike you. Of course, it is difficult to avoid, for example, work colleagues. What to do in such a situation? Just try to change your attitude towards them. Smile, chances are they will smile back and you will find mutual language.

Believe that life is what it is. We cannot change much about it. We must be able to strive for the best, but at the same time we must be able to be content with what we have. Learn to love what is nearby. By changing yourself, you will change the whole world. Perceive reality adequately, and your nerves will not bother you.

We hope this article helped you find the answer to the question of how to calm down and not be nervous.

Experiences and worries are an integral part of our lives. Sometimes they are a stimulus that encourages people to act, and sometimes they have a destructive effect on people, posing a serious threat to health and well-being. It’s a paradox, but as civilization develops, the number of events and objects that may seem potentially dangerous increases. In people with a weak, unstable psyche, they cause a storm of negative emotions, accompanied by nervousness and fear.

To stop getting upset over trifles, and learn to effectively resist the “temptation” to get nervous, you need to understand the nature of your experiences. Most anxious people admit that they are “forced” to remain in this unpleasant state by worrying about the health and success of their loved ones; for mistakes and oversights made at work; for the safety of property; for relationships with relatives and colleagues... this list can be expanded endlessly. All fears and worries can be divided into two groups.
The first group is worries about danger that really threatens life, health, and well-being: a mother’s anxiety about a seriously ill child; fire victims' feelings about where they will live in the near future; the excitement of a person who finds himself in a foreign city without a means of subsistence; thoughts about the upcoming difficult exam. Such experiences, which are objective in nature or accompany events that have already occurred, are necessary. They help a person mobilize all his strength to solve existing problem. In such situations, anxiety is temporary and goes away as soon as the problem is resolved. The person returns to a calm life.

The situation is completely different with the second group of experiences associated with a non-existent but expected danger: worries due to the fact that the son or daughter’s mobile phone does not answer; that the boss didn’t say hello in the morning; that the husband stayed at work longer than usual; that the neighbor didn’t invite her to her birthday... Behind each of these reasons there seems to be a tragedy, a catastrophe that is about to happen. In reality, nothing bad happens, because objective prerequisites do not exist - they exist only in a person’s wild imagination. But unnecessary worries, as a rule, do not pass without a trace, providing fertile ground for the development of all kinds of neuroses.

It is not difficult to notice that many people often become nervous even in situations that do not encourage this at all. When life passes against the backdrop of such groundless worries and worries, a calm worldview changes to pessimism, apathy, and loss of the meaning of life. Neurotic disorders appear.
If you are tired of worrying and being nervous, if constant worry deprives you of the joy of life and brings you many painful moments, it’s time to think about parting with causeless nervousness.

1. Realize the fact that you often get nervous, not because there are objective reasons for this, but because you are used to being in a state of anxiety and no longer know how to get rid of it.
   
2. If you suddenly feel worried about something, do not brush this feeling aside, but think through the situation associated with it to the end. Your daughter hasn’t called for a long time, and you decided that something happened to her? But this has happened more than once! Then she'll run out of power mobile phone, then she doesn’t look at the clock at all and simply forgets that it’s time to call home, or even just thinks that she’s already big and doesn’t have to report to anyone. So is there a reason to torture yourself? Each time, analyzing the situation, bring it to its logical conclusion, explaining to yourself that the next fear is unfounded.
   
3. If you don’t have the strength to relieve nervous tension on your own, talk to one of your friends. But be scrupulous in your choice. The best interlocutor in such a situation will be a person who is sincerely disposed towards you and is an optimist by nature. Such people know how to see the world in its true colors. If such a person says that your experiences are far-fetched, just believe him. Life will very quickly confirm that he was right, and you were not mistaken in trusting such a person.
   
4. Surround yourself with positive people who know how to sincerely enjoy life. Observe them, see how they behave in situations that seem to you to be harbingers tragic events. Learn optimism from them and try to share their wildest and most joyful expectations.
   
5. In moments when there is absolutely no one to support you, turn on your favorite tune or movie. Especially for such situations, choose something that can have a calming effect on you.
   
6. Nature is the best healer of the soul. Take a walk, watch birds, plants, and water inhabitants.
   
7. Live in the moment. A day or evening of worries is a day erased from life: instead of enjoying any pleasant or useful activity, you indulged in worries about that bad thing, which you spent several hours waiting for. Isn’t it better to solve problems as they arise, and even more so, not to “predict” them!
   
8. Accept life as it comes. Do you not like one of your colleagues or neighbors? But this is their life and they have the right to live it the way they want. Recognize this right for them! Be surprised if there is something about them that you don’t understand, but don’t judge or disdain. Better, try to understand why this person is the way he is and why this “otherness” of his irritates you and makes you nervous. Most likely, you have created certain models (of people, behavior, relationships, etc.) into which the person you dislike does not fit. Think about whether this is correct.
   
9. Love people, nature, the whole world. Love calms the soul, fills a person with confidence and tranquility, gives joy and harmony.
   

Work on yourself and you will definitely learn to save peace of mind and not be nervous in most life situations.

Do you often worry about trifles? Even if these are important periods in life, getting upset and stressing yourself out is not the best behavior at this time. How can you calm down and stop being nervous? Can't you get this question out of your head? Further in the article you will find secret techniques from practicing psychologists with extensive experience on how to learn this.

• Try to distract yourself

This method is great when you have nowhere to run. You are in a trap that is driving you crazy. It's like a cage in a zoo for a wild animal. In a person’s life, for example, this is at a work meeting, where the manager decided to reprimand you with or without reason.

There’s not much you can do in such a situation: leaving by slamming the door is not an option if you value your workplace, and even if you start an argument and start making excuses, it won’t end well. Therefore, gather all your strength into a fist and find something that can mentally distract you.

For example, consider what other employees are wearing. Do these things suit them or do they look better in what they were wearing yesterday?

• Leave the environment that excites you

On the contrary, if there is such a possibility, then The best way calming down means leaving an annoying situation. Did something offend you at a party with friends, visiting your parents, or were you just browsing the Internet and came across a blatantly unfair comment?

The best thing you can do is get up, say goodbye and leave or close the page. As they say, out of sight, out of mind. When we distance ourselves from any factor, regardless of whether it affects us positively or negatively, we become cold towards it.

• Drink a glass of water

When a person becomes ill, the first thing they are offered is a glass of water. Have you ever wondered why a glass of water? Water has healing properties for our body. The daily water consumption rate is 2 liters for an adult.

But few people follow this rule. This is why dehydration occurs. But usually, since in Everyday life we don’t listen to our body, no one notices signs of dehydration.

In general, water is a cure for both physical and mental ailments. It starts the process of self-rehabilitation in the body.

• Physical exercise

Many people already know about this method. It's no wonder that people play sports instead of drinking alcohol or cigarettes to relieve stress. And by the way, he helps a lot. This also includes cleaning the house, hand washing clothes, working in the garden, clearing out household rubbish, and walking.

• Contact with water

Even something as simple as washing the dishes can relieve your stress. Flowing pure water, making the dishes clean associates that your thoughts become cleaner. All the bad thoughts that made you nervous go away. Taking a shower, bath, going to a bathhouse, sauna, or swimming in a river or sea is also suitable.

• Do something interesting

To stop chasing thoughts in your head, just come up with an exciting activity. What are you interested in? Are you crazy about reading detective stories? Or you like to cook delicious gourmet dishes? Anything that can shift your attention from an annoying situation to a positive one will do.

Case from practice:

Oksana, tell us more about your problem

I don't know how to stop worrying. It starts because of any nonsense, and if the reason is serious, then I only sit on valerian... The therapist prescribed a sedative while passing the state assessment test and diploma. But this hardly helped, these pills only made me sleepy.

Oksana had a pronounced predisposition to a nervous condition. As a result of hard work, she has now become a different person.

– Thanks to my psychologist. I learned to abstract myself from my experiences, and music lessons helped me with this. Since childhood I dreamed of playing the piano, but only now have I realized it.

• Reframe the situation in a positive way

Nerves only cause us negativity. There is no time at work to take a legal break, and you also have to stay late without additional payment, your passion has cooled down and stopped paying attention. In short, many such examples can be given.

But if you think even deeper, you can find at least a drop of positive in everything. For example, in work, you gain precious experience that money cannot buy. And even if you are not able to work in this company with a normal schedule, you always have the opportunity to get a job in another, since you already have a wealth of knowledge and practical skills.

The fact that your loved one no longer carries in his arms is, of course, a painful event, but on the other hand, it is a chance for you to shake yourself up and change everything, to renew your warm relationship. If it doesn’t work out, then this is simply not your person and there is no point in wasting time with him.

• There are a lot of people who really have it bad

This great way. If you master this skill of changing your thoughts, then over time you will worry much less about trifles. There are starving children in poor countries, there are orphans who grew up without parental love and affection, there are disabled people who are unable to care for themselves. But things aren't so bad for you, are they?

• Use the power of humor

Laughter makes our existence easier and more enjoyable. So what if you are afraid to give an important report in front of a large audience?

There is absolutely no point in worrying about this. Better think how funny it will be if everyone in the audience is sitting in pajamas or even more ridiculous outfits. This approach will definitely reduce the percentage of your anxiety.

• To calm down you need to cry...

If laughter doesn’t help, then cry...Tears relieve nervous tension well. Together with water, harmful substances formed from stress come out of the body.

There are people for whom it is not so easy to start crying, even if the situation is dire. In this case, think about how unhappy you are. Mentally describe to yourself in vivid colors the tragedy of the current picture.

• Start counting sheep

This is a familiar way to fall asleep if you have insomnia. But it is also effective if you just need to relax. Count either sheep or just count to 10, 50, 100. Slowly, deeply inhaling and exhaling.

• Tell me about your grief

It seems, how can empty chatter help? But it actually helps. If you don’t have an interlocutor who listens to all your complaints with dignity and patience, then just say everything that’s boiling up out loud to yourself. Or another option is to write it on paper.

• Being nervous is just a habit

To begin with, in order to learn how to cope with frayed nerves, you should understand that it is only our habit to react to everything in this way. Or, in extreme cases, problems with the nervous system. But both the first and second are easier to deal with than you might imagine.

The first step is to understand the nature of the tension. When our hands sweat and shake, our voice trembles, our head begins to spin, and other signs of anxiety begin, our concentration decreases and we become unable to adequately perceive the situation and react normally to what is happening. Therefore, it is natural to want to get rid of this behavior.

Nerves are just our reaction to events that we don’t really like. And you can react in different ways! And what reaction to choose is up to you. Or at least learn to choose. It is quite possible for every person to minimize the predisposition to restless motives.

Remember what reasons you usually get nervous about? Do they really threaten your life and is it worth being so upset even if you assume the worst outcome? More often than not, our experiences are not worth a damn. Therefore, perhaps there is no need to worry in vain?

How to stop worrying about trifles?

Are you late for work? Stuck in traffic? Broken heel? But life doesn’t end there, right? :) Think about your global plans, dreams and goals. Doesn't this very auspicious morning have significance in the story of your life? Correct: NO! So you shouldn’t concentrate on it.

Calming down before an exam without pills

On your nose an important event: exam, wedding or diploma defense? This is exactly the moment when you have to start training not to give in to your anxiety.

That’s because you have such an important event ahead, that’s why you need to control yourself. After all, if you remain calm, then everything will go like clockwork. And if you give in to anxiety, then only because of this you will screw everything up.

First, imagine the worst that can happen. It doesn’t seem so scary, even if this happens? You will still be alive and well. Introduced? Now set yourself up for success. How everything goes depends only on you and no one else. And you can! To do this, breathing exercises will be listed below.

1. Inhale, counting to 4
2. Hold your breath for 2 counts
3. Exhale for 4
4. Don't breathe in double counts
5. Then again in a circle

If you can hold your breath for large quantity time, then double the intervals. You need to breathe not with your chest, but with your stomach. Inhaling and exhaling with the stomach calms down and slows down the heartbeat, which accelerates at times of anxiety. If you do this, within a couple of minutes you will feel that you have relieved the irritation.

How to behave at an important meeting

If you still can’t really pull yourself together, try to pretend to be calm. This simple exercise will help you achieve inner peace too. It’s not for nothing that they say, to improve your mood, start smiling through force. And then you will notice after a while that you really want to smile, and today is not so bad.

Watch your behavior. How do you usually behave when you are worried? Are you fiddling with your handkerchief or biting your nails? This kind of behavior should never happen. If you start to control yourself, you will concentrate on yourself. And concentration will already give you peace of mind.

Do not hurry. Even if you are late, do not panic or rush. This will again throw you off balance. It just seems that if you rush, you will gain time. In fact, you may win a little, but you can say goodbye to peace of mind.

After meeting

But if I had said this... I should have done it this way... Get these thoughts out of your head. The moment has already passed and there is no point in returning to it. After all, nothing can be changed. Better spend your time on more useful things.

The best way to stop being nervous is not to create reasons for it.

You may ask, do I create them myself? In many cases this is exactly what happens. Let's give a simple example. The student does nothing from session to session, as they say, he lives happily. But when the time comes for exams and tests, he has a hard time. And the stress begins to such that some cannot stand it.

But if he approached this issue headlong, he could neutralize the impending troubles. After all, if a person is prepared, then he is armed. This does not mean at all that we're talking about about everyone becoming nerdy nerds and not leaving the library.

But about a reasonable distribution of time and at least some preparation between sessions. This principle will help you not only increase your resistance to stress, but also achieve greater success in life.

After the breakup

Parting with your significant other is one of the most difficult periods in the life of any person. And here it’s not easy enough to pull yourself together and not worry. The condition is such that the ground disappears from under your feet, you feel like a bear in the rain from a nursery rhyme...

Depression sets in and the desire to hide from the whole world, hide in a corner, fall asleep and not wake up until a more joyful period in life. But you can survive any trouble, and that’s what we’ll do now.

• Stop blaming yourself for everything

Especially women, but men too, after a breakup, begin to blame themselves for everything. To think that they did everything wrong, they were not wise and understanding enough. In general, everything was ruined. Of course, you have your share of responsibility for this. But the partner also put his efforts into this. Therefore, stop slandering yourself, tormented by remorse for yourself, and breathe deeply and freely. What happened cannot be changed, but a useful lesson can be learned from it.

• Start your life with a new leaf, cross out everything old from your life and throw away your things

When the first wave of mental pain subsides, start thinking about a new life. As a symbol of this endeavor, use the ritual of destroying the memory of a former loved one. It sounds a little creepy, but this is a necessary step in order to free up space in your apartment and head for new achievements.

• Rethink your goals

It's time to rethink your vision of life and yourself in it. What are your goals? Do you want to start a family or develop a business or advance your career? What comes first for you? Or do you want to be a freelance traveler and travel around the world. The sooner you decide, the easier it will be for you to make new friends.

More details about

Before bedtime

There are several ways to get rid of insomnia and obsessive thoughts before bed:

1. Play relaxing music (meditation or classical)
2. Do some yoga stretches
3. Try exhaling through your left nostril. This helps to relax the sympathetic nervous system, and at the same time the brain.
4. If annoying thoughts and experiences keep you from sleeping peacefully, then try writing them all down on paper. Do this in as much detail as possible, then when you go to bed, they will let you go.
5. Get busy physical exercise or take a walk before bed.
6. Meditate. Concentrate on your inhalations and exhalations or imagine how you add up your obsessive negative thoughts into a garbage bag, and your consciousness is freed from the load.
7. Take a bath with lavender and chamomile aromatic oils.
8. Read the poems from memory. This will distract you from bad thoughts.

During pregnancy

Psychological attitude is the most important component of all methods of dealing with a pregnant woman’s nervousness. Future mom must understand full responsibility for her child. You should not be worried about problems and troubles that do not concern your position. Let the whole world wait until you give birth to a healthy baby. In the meantime, there is a husband and other relatives who can take care of everyday problems.

Limiting viewing negative information is also a fairly important part. A lot of negative news comes to us from TV, radio and other media. Your task is to stop all this. Because positive attitude and it definitely won’t add peace of mind.

Foot massage is a very useful procedure for women while expecting a child. After all, a lot of stress is placed on the legs, and the massage itself is very relaxing.

Herbal teas with a calming effect are what a pregnant woman needs. You can use chamomile, sage, valerian, motherwort, mint.

Vitamins – it’s no secret that vitamin deficiency can cause stress and mental disorders, especially when you need to replenish your vitamin complex for two.

Physical activity in moderation is excellent for relieving nervous anxiety. Yoga for pregnant women can be done right up until the birth.

Drawing is a way of relieving stress that few people are familiar with. But despite this, it is very effective. Even if you are far from Picasso, try to express your mood in a drawing. And you will be pleasantly surprised.

Preparing for the birth of a child
Start buying the necessary things for your future baby, or even knit booties or hats with your own hands. This activity will distract you from sad thoughts and direct you in a positive direction.

So, here are some super killer ways to calm down and stop being nervous. All that remains is to start using them. If your situation is somewhat more complicated and you need the help of a specialist, then welcome! They will always help you and suggest the right and shortest way to solve the problem.

Update: October 2018

Nervousness, irritability, internal tension, irritable weakness, anxiety, sleep disturbances, decreased performance - these are the flowers that almost each of us encounters with varying frequency.

Berries in the form of chronic diseases nervous system, internal organs and mental health, narrowing of social contacts or isolation does not affect everyone, but they still exist. And all this vinaigrette, seasoned with a light crazy flair modern life, today it is common to blame it on chronic stress. Let's try to figure out what it really is, what it is eaten with, and how to get rid of it effectively and painlessly.

When love leaves, the blues remain

• During the time of the ancient Greeks and other Hippocrates and Galens, everything behavioral characteristics people were explained by the presence of a predominance of one of the four bodily fluids that determined the type of temperament. There is a lot of lymph in a person - he is slow and calm, bile predominates - he is aggressive and hysterical if it is yellow or gloomy and gloomy if it is black. And only blood makes its owner cheerful and active.
• Later, everyone suffered from spleen and blues interspersed with hysterical fits. They drove to the waters, shot, went to active army and drowned themselves. What serfs, European guild workers and American Indians did at this time in cases of life difficulties is not known for certain. It seems they drank bitters and smoked in their free time from back-breaking plowing.
• A little later, enterprising psychiatrists Freud and Jung explained everything by the suppression of the ego by a ruthless environment and public opinion and took up the emancipation of the suffering self, one at great cost, and the second at a very high cost, successfully covering the whole of Europe with their psychoanalysis.
• Subsequent world wars, however, proved that compared to the world revolution, female hysteria is complete nonsense, and led scientists to more detailed study theory of stress, fortunately the representative sample of those who came from the battlefields was very decent over the course of a whole century.

What kind of bitch nerves do they have, and why don’t we have these nerves?

Stress theory tells us that from any external factor that we perceive as an irritant and a violator of the constancy of our internal environment, the body defends itself by mobilizing all regulatory systems. Since it is vital, first of all, to avoid death, the system of catecholamines (adrenaline and norepinephrine) and cortisol is activated, working within the framework of the “fight-flight” paradigm. It is responsible for raising blood pressure, increasing heart rate and breathing.

The meaning of stress is to allow the body to adapt to the changed external world and maintain the constancy of the internal environment, even against the background of infection or injury, even against the background of negative emotional influence from the outside. Whether you're sick with the flu or your boss yelled at you at work, your body needs to mobilize some of its potential to restore balance. That is, stress is not just emotional excitement or irritation, but an adaptive mechanism.

Chronic stress leads to depletion of the body's adaptive capabilities. The system starts to glitch. Instead of an adequate prompt response, paradoxical reactions appear:

• heartbeat at rest from bad thoughts
• or shortness of breath from a heavy foreboding,
• heart rhythm disturbances,
• sweating,
• fear of death,
• pallor of the skin from habitual exercise,
• muscle tension at rest,
• dry mouth,
• spasms in the stomach and intestines.

The main thing here is not to miss the signs of real diseases, which are practically indistinguishable from vegetative storms without additional diagnostic methods. But if everything has been checked more than once, and the suspicion of illness still persists, obsessive-compulsive neurosis is highly likely to occur.

Consequences of stress

• subjective (anxiety, aggression, weakness, fatigue, low self-esteem, Bad mood),
• physiological (rising blood sugar, blood pressure, dilated pupils, feeling hot or cold),
• behavioral (risk of accidents, alcoholism, emotional outbursts, substance abuse, smoking, overeating),
• cognitive (weakened attention, decreased mental performance).

The mechanisms of stress development, adaptation to it, and failure of adaptive capabilities are almost identical for all people.

Only the threshold of perception is different. What is an ordinary trifle for one person is a whole tragedy for another.

Variants of group stress are also possible, when groups of people find themselves in unfavorable similar conditions. Moreover, the higher the load to achieve adaptation to difficult conditions, the more likely people react to it.

The study of stress resistance of different population groups and individuals allows for predictive diagnostics, identifying those who, under stress, will most likely react inappropriately or atypically and for whom types of work with stress are not indicated. high requirements to stress resistance.

More than half of the Russian population constantly live under stress. Up to 80% of them get the syndrome chronic fatigue and feel unwell in the morning, have problems falling asleep and staying asleep at night, and have trouble coping with physical and mental stress during the day

Physical manifestations of stress

• Decreased ability to concentrate.
• Irritability, bad mood.
• Sleep disorders.
• Growing appetite.
• Deterioration of organizational abilities (fussiness, absent-mindedness).
• Lethargy, apathy, fatigue.
• Sexual disorders.
• Increased anxiety.
• A feeling of an insurmountable obstacle or crisis.
• Feeling out of control.
• Feeling unwell (muscle pain, headache, heartburn, increased blood pressure).

If your body is screaming that getting up at six in the morning is unrealistic, try to understand it: perhaps your adrenal glands produce cortisol not at 4-5 in the morning, like a person who easily gets up at half past six, but with a delay of couple of hours. This is very common for those receiving glucocorticosteroid therapy.

Lack of sleep of just one hour a day in the short term reduces the ability to concentrate and remember information. In the long term - it threatens problems with cerebral circulation, cardiovascular system, diabetes mellitus, immune failures (see).

In 2007, a University of California study was published on the effects of lack of sleep on emotionality. The results were disappointing: the emotional centers of the brain of the sleep-deprived subjects reacted 60% more actively to the negative images shown. That is, lack of sleep leads to an irrational emotional response to the world around us.

Go to bed before 24 hours

It is known for certain that people suffering from neuroses (and especially) feel worse in the evening and at night. If you are accustomed to suspiciousness without objective reasons, night terrors, episodes of self-pity and chronic resentment towards others - go to bed as early as possible. In addition, neuroscientists say that falling asleep before midnight allows the brain to rest better.

The habit of falling asleep early will also get rid of the addiction to eating your negativity at night with sweets and fatty foods.

Physical activity

• Walk for at least an hour every day (see).
• Sleep in a ventilated area. Oxygen starvation of the brain is a poor assistant in regulating emotions.
• The paths of healthy lifestyle and sports diverge at a certain stage. Sport should be more like physical education with dosed exercise without stimulants, hormones and diuretics (see).
• Sex is a good option to relieve stress if it is not a long-distance race and does not give additional reasons to be nervous and worried.

About nutrition

• Don't Skip Iodized Foods(milk, salt) if you live in areas where there is little of this element in the water. Lack of iodine leads to decreased thyroid function. The result of this may be weakness, lethargy, decreased ability to work, fatigue, depressed emotional background, and bad mood.
• Don't overeat. Control of eating behavior is not fasting or mono-diets, but balanced meals three to four times a day in small portions.
• Foods that strengthen the nerves- this is meat low-fat varieties, beef liver, fish and seafood, unpolished cereals, cottage cheese, bananas, herbs, citrus fruits, asparagus.
• Synthetic vitamins Today they have a very narrow range of use for laboratory-proven hypovitaminosis. In addition to vitamin D northern latitudes, for preventive purposes. Vitamins that strengthen the nervous system are group B, ascorbic acid, PP and vitamin D3.

Physical anti-stress barrier

Water procedures

They are able to normalize the tone of the nervous system due to temperature and reflex mechanical effects. Even at home today it is quite possible to take advantage of a relaxing bath, hydromassage or contrast shower. It is traditionally believed that a bath relaxes, and a shower tones the nervous system.

• In everyday life, baths with a water temperature of 35-37 degrees Celsius are shown. It makes sense to add solutions or decoctions of herbal sedatives (valerian, motherwort) to the water. The duration of the bath is from 15 minutes to half an hour.
• Among the physiotherapeutic variations of baths, pearl ones are known (with hydromassage, creating the effect of many bubbles). The massage effect can be achieved through the flow of water or air, which allows you to eliminate muscle tightness and not worry about trifles.
• In depressed states, and a tendency to, starting with the French neurologist Charcot, use a contrast shower in different options. Its purpose is to stimulate and relax with a water jet. different temperatures certain areas of the skin, training blood vessels and nerves to adequately respond to stressful needs.

Bath

This is not just an antediluvian variation of temperature stimulation of the skin, but also an entire ritual that allows a person to tune in to cleansing the soul and body and getting rid of everyday negative emotions (see). Combines physiotherapy and meditation.

Hardening

This is a stressful variant of temperature exposure. Trains the body to respond adequately to cold stress. mobilizing all possibilities. With long-term practice, it leads to a paradoxical vascular response: instead of spasm, the vessels respond to cold by expanding their lumen. It is necessary gradually, first by giving up indoor shoes. Gradually moving on to dousing with cool water and doing gymnastics on fresh air. Terminal hardening options: dousing with ice water in the cold, swimming in an ice hole and walking barefoot in the snow.

Physiological wrestling techniques

Breathing exercises

This is the simplest and effective method control of vegetative reactions. Gives good results.

The most popular and known system breathing exercises– the Buteyko method, whose adherents claim that they were able to get rid of even bronchial asthma and use forced breathing for any reason. In general, any exercise to prolong exhalation can reflexively reduce the heart rate due to inhibition of the sympathetic nervous system. Also, breathing more rarely or deeply can calm and strengthen the nerves. To do this, you need to alternate a short inhalation with an extended exhalation and pauses after it.

• The formula for relaxing breathing, where the first number is the duration of inhalation in seconds, with the “+” sign is the length of exhalation, and in brackets is the pause between breaths: 2+2(2), 4+4(4), 4+6(2) , 4+7(2),4+8(2), 4+9(2), 5+9(2), 5+10(2), 6+10(2), 6+10(3), 7+10(3), 8+10(3), 9+10(4), 10+10(5).
• It is useful to take several exhalations through tightly compressed lips or long exhalations with an open mouth for the combination: “ho” or “he”.
• Rhythmic walking will also help set the rhythm. proper breathing. For four steps you need to take a full breath, for the next two you need to hold your breath, for the next four you need to exhale completely.
• You can also perform gymnastics while lying down or sitting against a wall with a straight back.
• Lie on the floor, place your arms extended along your body, palms down. Breathe relaxedly for a minute, then take a maximum breath and hold your breath for 4 seconds, then exhale as much as possible, trying to push all the air out of your lungs. Do five approaches.

Massage

A relaxing massage is preferable, including stroking, rubbing, and very light kneading of the extensors of the limbs. Therapeutic massage for the spine and vibrating for chest. In addition to professional general or therapeutic massage, self-massage is indicated. For muscle spasms, you can use shaking the limbs (with or without holding the fingers). The fine vibration allows the muscles to relax successfully.

Relaxation practices may include:

• listening to your favorite music,
• aromatherapy,
• yoga practices,
• swimming pool, etc.

Psychological help

Since we have found out that anything can trigger anxiety and nervousness, and some of those suffering from neurasthenia even independently adjust it to their needs external factors, That psychological trainings must move along two paths.

• Take control of circumstances.
• Soften the perception of traumatic factors and reduce their significance.

Thus, first you have to admit to yourself that the problem exists. And it’s not that as a child, dad used a belt, and mom was dissatisfied with her academic performance, that she wasn’t appreciated at work, and her loved one turned out to be a petty creature. There are many circumstances and they are everywhere, and a neurotic personality is ready to respond to any message from waiting for the end of the world to a rumbling stomach.

Since childhood is behind the horizon, you will have to take responsibility for your life without dumping it on your parents, spouses, loved ones, young offspring or random people around you. With such a perception, they cannot be to blame for all the misfortunes that happen to us. Maybe just a little bit, which we will also control.

• If possible, we will immediately stop communicating with everyone who is unpleasant to us. Or let’s reduce this communication to the necessary minimum in the most correct and neutral form: “Yes. No. Thank you. Sorry". And this will be our spacesuit from unpleasant people, and they won’t be able to get through it.
• Assertive behavior is polite firmness. Allows you to correctly defend your interests and adhere to your line of behavior even under the pressure of external circumstances.
• Solving problems as they arise. We will stop waiting for something to happen at any moment that will justify our hopes for some nasty gift of fate. And we will solve problems as they arise. Now and today. The past will have to wave its hand and stop delving into it. Plans for the future should be plans, and not an attempt to find another reason to get excited.
• Imagine the worst possible outcome of the problem. If we are starting to worry, we should go all the way and think about the worst-case scenario. Then think about whether it is so scary and what can really be done to prevent this from happening.
• Learn to set goals and objectives. "What I want?" and “How to get it?” are quite reasonable questions to ask yourself that will help you develop an action plan and reduce the degree of neuroticism from not understanding what to do in the future.
• To stop worrying about your health, go through a check-up and repeat the tests no sooner than the doctor recommends. By adhering to a healthy lifestyle, you will reduce the risks of developing serious pathologies, and non-serious ones are treated or go away on their own.
• Write down everything that worries you on paper and for each item, make a plan of real actions that will help get rid of the problem. It will be immediately clear where it really exists, and where they have made a mountain out of a molehill.
• Keep yourself busy with interesting things a favorite, enjoyable hobby. A passionate person has no time to delve into himself. He's just busy. Be aware of dopamine peaks, plateaus and declines. Give yourself a break and switch.
• Try to evaluate things and events correctly. Try to approach your assessments objectively. Many values ​​cease to be so over time. Is it worth killing yourself and those around you for the sake of them?
• Accept yourself. If only the smartest, most beautiful and successful people actually reproduced, the Earth would not face the problem of overpopulation. Nature came up with everything much more cunningly than we thought. We are controlled by hormones and transmitters that are triggered for any reason, almost like our anxiety.
• Get rid of guilt. You do not have to be responsible for other adults and independent people. Let them solve their problems themselves.
• De-emphasize distressing episodes. Don't get hung up. Switch your attention.
• Don't expect much from others and don't be afraid of their opinions.
• If no self-administered measures work at all, contact a professional medical psychologist, psychotherapist or psychiatrist.

Techniques

Meditation

One of the most effective calming techniques that anyone can learn would be desire. Meditation is focused thinking that comes from Hinduism. More often it is a spiritual or health practice with elements of self-immersion with the goal of achieving perfection or, at least, peace.

It involves detachment from external stimuli by adopting a certain body position, listening to relaxing sound stimulants or music that help control concentration on sensations or internal visual images. IN general outline– this is detached contemplation, which allows you to reduce the significance of external stimuli, stop being nervous and become calm.

Faith

In difficult life situations, often turning to faith helps a person get support in a situation where secular methods do not work. The church provides an opportunity not only to find solace and an opportunity to cope with psychological trauma, but also offers socialization, which in a secular society is quite difficult for certain categories of people.

Autotraining

This is a set of exercises for developing positive attitudes. Self-hypnosis aimed at relieving mental and physical stress without outside help. Combines with muscle relaxation techniques. For example, with breathing exercises. On initial stages the patient is asked to learn the state of warmth in the limbs, heaviness in the legs, achieving them independently by repeating certain speech settings. In the future, it is proposed to learn how to call when closed eyes vivid visual images or a contemplative state. The technique is aimed at creating a supportive state or reducing the significance of irritating factors.

Cognitive behavioral therapy

This is a psychotherapeutic practice aimed at getting rid of stereotypical perceptions of reality and psycho-traumatic factors. It is important here that the work is carried out by the psychotherapist and the patient, whose active participation is mandatory. During therapy, it becomes clear what circumstances provoke the problem, which provokes uncontrollable thoughts. How this affects the patient in terms of beliefs, experiences and behavior. At the same time, situations and provocateurs that trigger the alarm are gradually recorded. The psychotherapist proposes a program of work on correction. Most often, it includes specific exercises that should be performed in a traumatic situation and are aimed at reinforcing new skills to combat anxiety. The goal of therapy is to change behavioral patterns and emotional states.

Pets

Do not neglect the advice to seek help from your pets. First of all, this concerns aquarium fish. Observing them works better than any psychorelaxation technique.

All methods presented in the article can be considered both in combination and separately, depending on existing contraindications or preferences. Humanity has accumulated vast experience in the fight against nervousness, which you can only use in your own particular case.