First of all, at least to somehow reduce the nervous tension, it is necessary to stop paying excessive attention to the problems that happened in the past, and possible trouble awaiting you in the future, and to make the most concentrate on solving current tasks. It is not that you live today. Rather, on the contrary, the more will be done today, the more you prepare the soil for new victories.
Do not poison your life with thoughts about past failures. This is no longer changed. Live here and now.
It is important to learn to effectively solve problems. Write down everything that bothers you, on a piece of paper. Further opposite each problem, specify the way to settling the situation. Arrange priorities. What are the immediate execution? Is it possible to postpone on then? Make it all in your diary and draw as it performed. Such a way of doing business is not only well disciplined, but also allows you to get rid of nervous tension.
In addition, having analyzing the current situation, strive about the worst consequences. What can you do to not happen? How will it affect your life? As a rule, the studies of such a negative scenario you will understand that everything is not as scary, as it seems at first glance, so do not even be nervous.
Work on yourself
For some people, the experience of trifles is a kind of hobby, which they literally get their loved ones. In their opinion, not for any reason, especially the fate of others - this is a degree of egoism. It does not even occur to them that there will be an excessive concern only to the disorder of sleep, loss of appetite, deterioration of the state of hair and nails and other negative factors, but it is unlikely that something changes.
If compassion is overwhelmed with you, then you should try to help in the current situation of this or another person, and not to make yourself use empty experiences.
On the other hand, there are those who deliberately invent all new fears. Are you afraid that you are expelled from work? What will challenge you? What in a month you will reconcile a couple of kilograms? Stop! You can always find another job, not all wives and husbands of their second halves. How to recover, and we lose weight. And is there real prerequisites for all this?
If you are worried about your own imperfection, then it's time to start to love and yourself, you are. Still, love for themselves is the basis for gaining sincere equilibrium.
35 874 1 Hello, dear readers of our site. Today we will share the secrets with you how to calm the nerves and remove stress how to do it quickly, when there is no time, or at home, when you need to calm down before the new working day.In our area, they have become familiar with the usual expressions of "restless nerves", "broken nerves", "Nervishka Shalyat", "nervous", "nerves not to hell." And they all describe the state of excessive excitability, when a person is difficult to cope with its emotions, restrained and adequately respond to the irritants of the surrounding world.
Often overexcited nervous state in the domestic consciousness is considered already the norm, because stress evolves together with progress, and today's person faces them more often, but eliminates this problem less often. Thus, this condition goes into chronic, negative behavioral habits are formed: anger is formed on loved ones and colleagues, and emotional equilibrium is offset by caffeine, energy, cigarettes and alcohol.
About the causes: How are the nerves loose?
When it comes to the idea of \u200b\u200bthe need for interference with the work of its nervous system, then the most responsible are looking for an experienced psychotherapist, the most practical resorts to medication treatment, and most trying to defeat the problem independently and is looking for answers to the question, "how to calm the nerves"? Why start? To begin with, find the cause forcing the emotional equilibrium to lose.
There are two unshakable conditions that underlie the well-coordinated work of the entire nervous system - sleep and food:
- Healthy sleep - pledge of strong nerves
A deep 8-hour sleep has a regenerating effect on all organs and systems, pretty worked per day. Sleep deficit affects the capacity of the entire organism and the normal operation of the nervous system.
- Meals: Menu for strong nerves
The foundation on which the correct work of nerve cells is being built - necessary trace elements and vitamins. All of them have a direct or indirect effect on her work: reduce the tone in the muscles, regulate the hormonal balance in the body, take and transmit pulses by nerves, set up the interaction of muscles and nerves, maintain stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be a competent, including a variety of useful products: cereals, dairy, meat, marine products, fish, variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated necessary for the nervous system, nutrients: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins of groups A, B, C, E.
Causes of the appearance of troubled nerves
- Availability of permanent stressor (Specific cause or person who negatively affect the emotional state). Find and "neutralize"!
- Negative thinking;
- Weak nervous system.It has people who are more susceptible to nervous breakdowns at the expense of their mens and disturbing nature. They are more vulnerable, more sensitive and wound;
- Big city:abundance of noise, movement, accelerated pace of life. Not everyone is suitable for such a rhythm of life;
- Overloading with work and media- The rounds broadcast news from around the world, plus the Internet and now we are already overloaded;
The return of internal equilibrium is the process of phased and long. How to calm the nerves so that the result was resistant and long?
Means to combat troubled nerves,first of all, implies tips on changing the nature of interaction with the world:
- No pedanticity and ideals.To reduce the bar ideality and correctness, because in life it can not all be laid out on the shelves, in colors and form, strictly according to the rules and principles.
- "Time management" in his head.Learn to manage the time, all the time and do not rush anywhere! Planning a day, allocate the most important things and events, do not bother on bustle and trivia.
- Positively think- Do not allow negative thoughts after viewing the news to dominate your mood.
- Enhance stress resistance- The first three tips will help this.
There are homework to calm nerves that are easily accessible and do not require special learning.
How to calm the nerves at home?
Body methods:
The body instantly reacts to stresses, producing adrenaline, cortisol (stressful hormone), student heartbeat and increasing muscle tone. So the body reports that it is ready to deal with active actions with stress. That is why, swelling, a person feels voltage and heavy breathing throughout the body. The most common mistake is to deal with stress, lying and inactivity. You need to give the body the opportunity to spill up the heat or help him relax.
The main advice, how to calm the nerves:
- Physical exercise (Sport, Dancing, Cleaning)
It is only important to choose a lesson for the soul and in the possibilities: running, cycling, dancing, walk in the park or cleaning in the house, etc.
- Water treatments (Warm Shower, Bath with Sea Salt)
Water acts simultaneously to all external body receptors, thereby providing the maximum result. It is possible to enhance the effect in the bath salt, soothing herbal decoctions, essential oils: lavender, pine, mint, or beloved smell.
- Aromatericipia
For this, aroma of aroma, aroma lamps with warm "home-made" smells. Girls can, alone, enjoyable with useful, add essential oils into cosmetic tools for body care.
- Relaxation
Soothe nerves and relieve stress will help relaxation for nice music with the concentration of their sensations in different parts of the body. The purpose of such a relaxation is to feel his body, consciously strain and relaxed alternately his muscles, ultimately - delivering them from an increased tone.
- Samomassage
The skin has many receptors and nerve endings, due to which it will be happy to respond to relaxation for massage. In the absence of such an opportunity, you can independently walk on the skin of the head with massage movements from the forehead to the back of the head, to smoke the palms and feet feet.
- Walking barefoot
Nervous endings are concentrated on human steps, with proper impact on which, it is possible to positively regulate the operation of organs and systems.
Psychological techniques:
- Methods from "Personal Piggy Bank" (Music, books, movies, favorite hobbies, photo albums, postcards, classes that bring pleasure).
Music does not have to be classic, enough so that it is easy, pleasant (instrumental, or sounds of nature) and liked the listener. Books, or films - from the category of good and loved ones.
Here the choice is great: one helps baking cake, another - writing a poem.
- The score of herself
Monotonous repetition of numbers, the concentration on the score does not only distract from the problem, but also, like a lullaby, shifts irritation. It is worth it to a hundred, and with a strong anger - longer.
- Art therapy
Now in the open access of painting for adults in the direction of art therapy, where there are many abstract works, a lot of small elements, lines. Such a diversity will be enough for a long distraction and "pulling" of their emotions.
- Shopping
Favorite liquidator consequences of stress in girls, which perfectly works. But for men - buying a set of the necessary tools (which has long dreamed of), can please how the child is candy.
How to calm the nerves in 1 minute, or "ambulance" for excited nerves?
Each person wondered how to quickly calm the nerves? There is a mass of situations in which it is very important not to lose the sobriety of the mind, the balance and resistance of the Spirit. Therefore, the "ambulance" methods sometimes save situations and even their lives (when the state of the nervous overvoltage can reach the affect, in which a person absolutely does not control its actions):
- Visualization
Replacing the real picture of the world desired. Perhaps someone soul imaginary spring on the street, and someone is a house by the sea. The main thing is to represent everything bright, in detail, with sounds, smells, so that the imagination temporarily moved there itself and distracted from negative experiences.
- Massage Ladoshek
Moderately and slowly press in turn on the nail phalanx of one hand, then the other. The method is perfectly suitable when circumstances do not want to attract attention (for example, while waiting for their turn to speak with their report in the audience).
If there is a place and time, 10-20 times of any power load: push ups, squats, tightening.
- Wash off irritably
Actually - washed cool water, refresh her shoulders, neck, as if sheepding a negative charge of nervousness. You can soothe yourself, slowly drinking a glass of water, slightly sweetened with sugar or honey.
- Splashing anger
Booking Council for Beashes Utensils is quite expensive and time-consuming in cleaning. Alternatively, you can tear the paper (newspapers, for example) or shout into the cardboard, the cutting tube (so the sound will be more insulated and not so loud).
With a variety of techniques, how to quickly calm the nerves, perhaps, the classical and high-speed respiratory gymnastics remains.
Respiratory exercises for nerve calm
The respiratory frequency is directly related to the work of our heart, which, in turn, responds with acceleration in stress situations. Below are several approximate psychological exercises for respiratory regulation:
- Soothing geometry
Having made a deep breath, slowly breathe in, drawn by imagination, circle. Repeat three times. Then repeat only by changing the figure (for example, on a rectangle). Also repeat three times. Change the figures until the relaxation feel.
- Displacing irritably
Representing inside the chest powerful press, make a short rhythmic breath. Exhausted slowly, with onslaught, as if the press displaces all negative emotions, everything is lower until they pouches them into the ground.
- It's time to gose
Closing your eyes, open your mouth wide and breathe. With the most imparting with all the body, during the yawa, slowly exhale, pronouncing the excess sound "U-U-U". By adding a smile, you can achieve high efficiency, since the facial muscles are most relaxed, and a positive emotional response occurs. Exercise helps to quickly enrich blood oxygen.
Herbal beams and tinctures for calm nerves and stress removal
Not many are solved on the cardinal approaches: help from a specialist and medicinal support. It is easier, faster and cheaper - these are folk remedies. This is a simple way out how to calm the nerves without drugs. Grass will help this. For persistent and effective results, you need to cut down with courses and pre-consult with your doctor.
| The name of herbal beam / tincture | Cooking method | Mode of application |
| Broth mint. | 200 ml of boiling water: - 15 gr. mint; - insist 40 minutes; | 100 ml: in the morning and in the evening |
| Decoration of calendula | 200 ml of boiling water: - 15 gr. calendulas; - insist 1 hour; | 200 ml before bed |
| Decrax of the dyeing | 200 ml of boiling water: - 15 gr. motherboard; - insist 20 minutes; | 15 ml 3-5 times a day |
| Broth of Zveroboy | Per 1 liter Boiling water: - 60 gr. Hypericum; - boil 1-2 minutes; - insist under the lid of 10 minutes | 100 ml: in the morning, afternoon, in the evening |
| Tincture of Zverboy | On 500 ml of alcohol: - 150 gr. Hypericum; - In place inaccessible to the sun, insist 2 weeks, time from time to time to shake the contents. | 5 ml per day (per 100 ml of milk) |
| Tincture Melissa | On 500 ml of alcohol: - 30 grams. Melissa - ½ h. Spoons of the root of nine (crushed); - lemon zest; - 2 carnations; - pinch of nutmeg, coriander; - The method of insteading is identical to the previous one. | 5 ml: in the morning, afternoon, in the evening |
With special employment and lack of time, you can simply go to the nearest pharmacy and purchase a ready-made herbal collection or herbal tincture.
How to calm the nerves during pregnancy
The body of a pregnant woman is experiencing such a hormonal restructuring, which in the intensity was similar to a teenage hormonal splash. It is these changes that make a future mother very irritable, emotionally unstable. For all future dads - this is the problem number one!
There are several secure nerve reassurance methods that can safely use pregnant women:
- Replenishment of magnesium in the body that promotes muscle relaxation, decrease in excitability and reassuring the nervous system (according to the recommendations of the obstetrician-gynecologist);
- Soothing herbal teas: from the calculation of 15 gr. Mixtures of herbs for 200 ml of boiling water. Take 100 ml twice a day:
- Mix at 15 gr. Fruits of hawthorn, grass Sage, 30 grams. Herbs of mother-in-law, souls, swamp dryers;
- mix in the same proportionality of valerian root, mint, hop cones.
Apply only if there are no contraindications from the doctor!
- The most pleasant and affordable way to calm the pregnant woman is a massage of her tired and swelling legs.
The problem of restless nerves can not be solved once and for life. In the same way, colds in cold and nerves are surrounded in stressful situations or under the load of adverse circumstances. The wisdom of a person is in timely and competently selected measures for restoring the nervous system.
How to calm the nerves and get rid of stress tips from personal life. Tips that are not in the article!
In the modern world with its accelerated pace of life, the need to constantly solve many tasks and regular stressful situations often arises the question of how to calm themselves. Not everyone has the opportunity and the desire to seek help to psychologists, especially sometimes it is simply no time. This article proposes effective methods that will help to quickly calm themselves and stop nervous even in the most difficult situation.
8 proven ways to reassure yourself:
Breathing exercises
Proper breathing can quickly change our state and return lost calm. You should not neglect this method in connection with its seeming simplicity, because the management of their emotions with the help of breaths and exhalations is the basis of many spiritual practices. So, an important aspect of yoga is the pranayama - respiratory exercise of the graceful mind and contributing to deep relaxation. Simple practices are available to every person, it is only necessary to know certain nuances of their execution.
Breathing on account
A simple technique will help to come to the inner side: counting your breaths and exhalations. All exercises should be carried out with a straight back, better - in a sitting position. So, close your eyes, release all thoughts and simply breathe. After that, start making a deep breath and exhale on 4 bills. It is important that the process is as smooth as possible during the exercise there should be no uncomfortable sensation. After the exhalation, and before breathing there should be no pause, it is necessary that the breath is natural. It should be focused on counting, trying to ignore the extraneous thoughts and images. Very soon you will notice that they could calm down and now look at the problem at a different angle.
Affirmation
Want to calm down in a stress situation? Create an image of a peaceful and relaxed. To do this, you can repeat uncomplicated affirmations - positive statements that will allow you to quickly change the mood. These phrases should not contain the "not" part, their simplicity and conciseness are also important. In this situation, such positive statements will be ideal: "I am completely calm", "I am happy and calmly", "I have peace and peace on my soul." Already after several repetitions, you will notice that there is no trace from the same nervousness. The most important thing is to believe that you say, otherwise it will be difficult to achieve the desired attitude.
Contact with water
To calm the loose nerves, you can go to the shower, making it right. Water is able to take negative information and energy, so contact with this element is really able to help a person quickly calm down. To strengthen the effect, you can ask the water to wash off the whole negative. It is recommended that the souls are recommended, and with warm water, since contrasting procedures can further excite the nervous system.
Observation of unpleasant thoughts
To get rid of obsessive thoughts that are concerned, you should not try to fight forcibly with them, it is better to apply the technique of calm contemplation. Choose a quiet place for practice, close your eyes and just watch your fears and alarms. Do not involve in those images that will pass in front of your eyes. It is important not to respond to thoughts, it is necessary to let them just be. No estimates do not need, after all, they cause this or that relations to all phenomena. Very soon there will be pauses filled with silence. It is the moments of smelling give us the opportunity to feel the completeness of life and become those who we are actually.
If you manage to be a third-party observer of your own thoughts, they will cease to have over your former power. You will see that everything is not exactly as it seemed to you. It is possible, the problem will solve itself. In any case, your condition is definitely leveled.
stroll
Change the status will help the change of activity, so if you are indoors, go outside and walk a little. Fresh air and fast walking will quickly disperse unnecessary thoughts and help come to themselves.
Relaxing massage
How to calm yourself yourself? Make a head massage, because there are many nerve endings, the impact on which will help change the state. Go to this process consciously: Tune in to the fact that after the procedure your mood is improved, and the nerves will stop the stitch. After that, light massage movements label forehead and whiskey, and also knock your fingers on the head from the forehead to the nape.
Pleasant odors
The healing properties of essential oils make them a very effective means in the fight against stress. To calm the nerves, add a pair of lavender oil drops into the aromalampa, mandarin or chamomile. Pleasant natural smells will help to relax and calm the nerves.
Dance improvisation
If you want to quickly calm down and reset the tension, we recommend doing a propulsion meditation. Expressive dance will remove the clips and blocks in the body and will help to relax. There are no strict instructions, it is important to let go of your emotions to the will, let them stop being disturbed. Send a negative to the will with simple and intensive movements, they can be completely any: amazing, shaking or circling. Do not think about beauty, before us is another task - to calm yourself.
Certain technicians can help calm down And stop nervous, but none of them will eliminate the problem, because of which the stress situation arose. That is why it is important to work out your emotions, change their charge with a negative on a positive one. One of the most negative habits is the constant sensation of its guilt. This emotion is extremely destructive, as it leads to various aids and mental disorders. As a rule, manipulators play masterfully on this feeling, because a guilty person is very easy to manage and get the desired from him. Think, perhaps your condition can simply be profitable to someone, but why do you need it?
We often say that the nerves we completely break out that you need to calm the nerves. But how? A modern man lives in an atmosphere of constant stress and it is difficult for him to stop nervous. We communicate a little with nature, too often we meet with other people's people. We are affected by the sounds that we seem to pay attention - the noises of the city, other people's conversations, someone else's music. We become irritable and splashing our irritation on those who are near or closing irritation in yourself, but this leads to diseases and reduces our lives.
How to calm the nerves and remove stress
To begin with, you need to do your health. It is necessary to see if you have enough vitamins and trace elements - with the lack of these substances, the body works incorrectly, we are more susceptible to stress and depression. Eat more chocolate, strawberries and bananas that contribute to the body of joy hormones. Drink soothing herbal teas.
Learn to find joy in trifles - in good weather, in what children are happy with, in a smile of a foreign person, in a good film, book, etc.
Fencing yourself from unpleasant spectacles, switch the aggressive fighter on a calm movie or a cognitive program. Listen to the soothing, measured, and not a dance, forcing the heart to fight in an imposed quick rhythm, music.
More often encourage yourself for achievements, praise yourself, love yourself. Loving and hosting itself like there is a man much less often "breaks up." Confidence and its actions makes you less vulnerable to criticism.
Meditation, gymnastics, souls will help calm down
Confers yourself that you are calm. To relax, take a walk, listen to the singing of birds or the noise of the forest.
Take care of exercise. The lack of movement is also one of the sources of stress. Sports can help not only keep the body in a tone, but also will strengthen the will, and therefore will help calm the nerves.
Use the healing features of the water - swim, attend the pool, take a contrasting shower.
Learn to keep yourself in your hands
Put yourself a target to "calm the nerves". Analyze why you are nervous, understand that in many cases your reaction is not justified by the situation.
Learn to own yourself. Relieve the aggression safe for all ways - direct it to achieve any hard-time goals and overcoming obstacles.
How to learn to calm the nerves
In the modern world, each person is experiencing serious emotional loads, stress, nervous breakdowns. Of course, in such a situation you need to be able to take control of your emotions and learn to calm the nerves. Of course, there are many ways to calm down, so every person can choose what is suitable for him.
The simplest method to which, however, is resorted not all to calm the nerves, is to count to ten and only then start talking. Do not forget that at the same time it is necessary to breathe deeply - this will allow blood oxygen to be saturated, makes the brain work more efficiently, and therefore you will not think about the disturbing moments.
You need to be able to be distracted from the subject that it is nervous or annoying. It is necessary in any situation to maintain optimism.
Do not worry yourself. Do not scold or blame yourself for what happened. It will be better to analyze why this situation arose, and what needs to be done so that it does not happen again.
It is necessary to rest more often. To stop nervous, you need to play sports, walk in the fresh air, because when we are tired, we become irritable and nervous, and this does not most likely affect our health.
No need to constantly think about negative moments in my past. It is better to think only about positive events. As soon as you remembered something negative, you need to distract and occupy yourself in some interesting thing.
Want to calm the nerves? Then you need to use as few products that contain stimulants - they include coffee and strong tea. In addition, alcoholic beverages and tobacco also adversely affect our ability to calm the nerves.
Try not to hurry. Permanent hurry is the cause of stressful situations, so you need to learn how to manage your time. Try to avoid high load.
Learn to not pay attention to small troubles or treat them with humor.
Please accept the fact that you are not perfect and never will not become so. It is impossible to enjoy everything, and if you present an increased demand for yourself, nothing good will come out. Do not waste time and nerves.
How to stop nervous and be calm
Sometimes, even the person who is usually distinguished by calm and equilibiousness may experience nervousness. The causes of this nervousness can be some troubles and problems in the family or at work, chronic fatigue and others. The state of nervousness is adversely affected by health. Therefore, you need to make every effort to overcome it.
Nervousness will not help solve problems, but on the contrary, only aggravate the response to the problems. It is necessary to try to understand what it is caused. If there is an opportunity, you need to temper the psychological and physical activity, it is not bad to calm the nerves to take leave or ran.
An important value is your dream. First of all, it is necessary to take care that the sleeping place is as comfortable as possible, and the room in which you sleep is periodically ventilated. Often, nervousness appears due to elementary lack of sleep. If possible, you need to increase the rest time.
The most simple joys of life
Power is also an important factor. Heavy, hard-permeable food, will not allow the body to fully recover. You should adhere to a gentle diet, use easily durable products, but you should not reduce calorie content. To stop nervous, try not to drink drinks, exciting the nervous system: cocoa, tea, coffee. Or at least if possible to limit their use. Try to replace them with natural juices, herbs champs, mineral water. At night, you can drink sedative fees that are sold in pharmacies.
To calm the nerves, you should more often walk, breathe fresh air. If you live in a big city, try, at least for the weekend to get out of the park or in the forest. Calm holidays in nature very well restores nerves.
We are looking for joy in everything
A positiveness can affect any decimal change. If you want to stop nervous, if possible, change the situation. Go to the passage journey, the sea, in the mountains. New impressions will be well inflicted on an emotional and psychological state.
You need to try to get as many positive emotions as possible. Do you want to joy. Walking in a cafe or to parties, play sports, well soothes and tones swimming. You can watch entertainment and humorous programs, walk to the cinema or the theater. The greater in your life there will be positive emotions, the less space will get nervousness.
Life is difficult thing. The one who marks high must have steel nerves. But indeed, how much stress do we have to carry daily? I do not argue, the situation is really two-way: one experiences are hardened, others - destroy as a person. But can only live the owner of steel nerves? And how and where to take the most ordinary person?
Understand, nervous and worry everything. Just people are perceived differently and worried. How to stop nervous - the question is very relevant today. Immediately, we note that this can be done even without the help of doctors and reception of any special sedatives. Why do not take drugs? Yes, because with time you will get used to them. It is better to get rid of the problem otherwise.
How to stop nervous for any reason
Nervousness to good will not bring. A person who is constantly on a platoon cannot focus on work, it is difficult for him to make friends, tie relations. Life is deprived of the paints, and he ceases to rejoice.
It is possible that the reason has become any mental disorder or disease. Stresses lead not only to problems with nerves, but also with the psyche. It is possible that you just overwhelmed and you need a vacation.
The nervous person makes constant failures that arise on his life path. This is especially true of those who seek to get everything immediately. Many, not finding understanding among others, closes in themselves, become aggressive and easily excitable.
Often a person begins to worry about what he does not know how to control his fears. Especially bad it becomes its position when these fears are growing in phobias. They will get rid of them much more difficult than from nervousness and anxiety.
To begin with, just sit down and think about everything. Are there any reasons for concern and hassle? It is possible that you are in vain ourselves. In the event that you are worried about any important thing, try to imagine the worst version of the development of events from all possible. Why do it? The fact is that such an approach will help you feel the situation. Assuming the worst option (he is unlikely) you will understand that in vain worried, because nothing badly awaits you ahead.
One of the best ways to calm the nerves has always been and will be deep breathing. Take a deep breath and zerite. Count up to ten, and then breathe very slowly. Exercise is simple, but always helps. Always useful.
How to stop nervous? We recommend to go to bed on time. A non-invisible person always perceives reality somewhat differently. It is excited and ready to break at any minute. We can also advise rest. Rest should pass at home before the TV, but somewhere in nature. It is desirable that he is active.
Try to avoid those people who cause you dislike. 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, it is possible that they will smile in response, and you will find a common language.
Believe that life is what it is. We can't change a lot in it. We must be able to strive for the better, but at the same time they must be able to be content with what is. Learn to love what is near. By changing yourself, you change the whole world. Perceive reality adequately, and the nerves will not disturb you.
We hope this article helped you find an answer to the question of how to calm down and not nervous.
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