In the life of any person there are important and responsible moments that will make even the most morally stable person nervous and worried. This is not a deviation from the norm, since stress is also a function of the body, and a protective one. When experiencing stress, your brain sheds some of its responsibilities: thought processes and coordination deteriorate, you find it difficult to accept important decisions. But at the same time, you get a small rush of adrenaline, which makes you nervously shake your leg or quickly finger your fingers. It's normal to be nervous, but if you can ruin an important meeting with your condition, or signs of anxiety appear too often, you need to start solving this problem immediately.
How to stop being nervous and calm down quickly
Suppose you came to an important interview, or again found yourself taking exams on which your fate depends. Scary? Of course. Any person, realizing the significance of the situation, will begin to get nervous and panic. To quickly relieve anxiety, there are several techniques that will relieve symptoms: they will calm your breathing, normalize your heart rhythm, and help coordination.
Breathing technique
Even experienced psychologists offer this method in their sessions. The point is to gradually calm your breathing, then your pulse will begin to return to normal. Once you feel better, you can put your thoughts in order and gather your strength.
- Start counting down the seconds slowly.
- Slowly exhale all the air from your lungs for four seconds.
- Hold your breath for the next two seconds.
- Inhale as deeply as possible for four seconds.
- Hold your breath again for two seconds.
This type of breathing should be maintained for as long as possible. The effect will not come immediately, give your body time. Five minutes will be more than enough.
Focus on other things
If the feeling of concern comes on suddenly: during work or at home, do not let your emotions ruin your relationships with your loved ones. Concentrate your attention on other things, for example, look for a person you don’t know well and observe what he is doing and why. As a pleasant bonus, you will learn a lot of new things about the people around you.
Especially for such cases, many people find a hobby: something entertaining and frivolous. You can try to throw a coin from one finger to another, or hide a card like a magician. There are even professional classes for spinning a pen between your fingers, which is called handspinning. Just try to take a break from the hustle and bustle around you and immerse yourself in your own affairs.
Just dream
This method will not work if you are at an interview or other important meeting: you cannot dream here, you will be misunderstood. But if you cannot calm down in your daily routine, when you are very excited about something, then just put everything aside for a couple of minutes. Imagine what you want: just a little change. Maybe it will be ice cream, or a family weekend, enslaving the world or your own helicopter. Think about whatever you want. In a few minutes you will understand how much more interesting there is in life, besides your subject of excitement.
How to become calmer and not be nervous
Any techniques and exercises are only relieving the symptoms of the main problem. Relying on them is like taking painkillers for deep caries. If you get nervous often, then you need to see a doctor. Unfortunately, in the CIS countries and, in particular, in our country, the practice of turning to a psychologist and psychotherapist is not yet widespread. Meanwhile, your psychological problems easily lead to physical. They only accumulate with age, which makes the situation worse.
Think about it: perhaps you can’t calm down because something is gnawing at you from the inside: an unresolved quarrel, resentment, an unfulfilled promise. You need to resolve all the problems that could cause this condition and only then will you become calm.
Fear, stress, and nervous tension accompany a person throughout his life. How to resist these unwanted guests?
Nerves to the limit
Every person has a moment when the fallen burden of problems presses with unprecedented force. It seems that everything is bad, there is nowhere to wait for help, and negative thoughts overload the brain. What to do in such cases? How to pull yourself together and calm down?
Let go of your fears
Often people themselves find reasons to worry. Internal fears, doubts, negative emotions pursue, not wanting to let go of the exhausted body. How more people tries to stop being nervous, the more he withdraws into himself. At the same time, anger and uncertainty begin to accumulate. How to pull yourself together? The answer is simple. You need to let go of your fears, that is, accept yourself as you are, namely your nature: impressionable and subtle, which reacts sharply to the world.
Enjoy today. Learn to see something beautiful in everyday gray everyday life. Every day is unique. Everything depends only on you. Still worried about something? Are you nervous? Can't calm down? Are you asking yourself how to stop being afraid every day? remember, that positive sides can be seen in these emotions. They confirm the fact that you are alive, and everything else is fixable. Don't hide your fears inside yourself. Don't let your emotions control you. By acknowledging them, you will stop dwelling on the negative things that bother your mind, and, accordingly, you will stop being nervous. Freed from fears, you will gain harmony in your soul and learn to see something pleasant in every day. And this is already an achievement!
You need to pull yourself together
There are several methods to keep yourself in control while in under stress. Let's look at each of them in more detail.
First, find and eliminate the cause of the concern. Understanding it means half solving it. But there are some things that are often very difficult to cope with, such as a crisis, for example. Therefore, they can only be experienced.
Secondly, change your attitude towards the problem. This method really works, if a person had a desire to improve the situation for the better.
Third, stop getting annoyed and do nothing. In this case, first think about where this can lead you?
Moral relief
First of all, you should pull yourself together. They will help following methods, answering the question “how can you calm down quickly”:
Ways to protect yourself from stress
Stress comes from overexertion nervous system. It is necessary to get rid of it. Below we will describe ways in which you can protect yourself, distract yourself from the negative, and they will also tell you how to pull yourself together.
- Sports activities will distract you from stress, and the accompanying increased physical exercise will benefit your health and correct your figure, which will give you greater self-confidence. Exercise until you are completely exhausted. A sporting spirit will distract you from depression.
- Hard physical work can also calm frayed nerves. For example, get a job as a cleaner of office premises and start working “extremely” so that, except for rest, no more thoughts arise in your head.
- Exercise for the eyes. A simple exercise aimed at results. Move your eyes very quickly, as if you were shooting lightning. This high-speed movement will promote relaxation and distract from negative thoughts.
Getting rid of anger
Stress is often a consequence of relationships between people. As a result of unpleasant communication with a negative person, anger begins to accumulate in a person and irritation grows. To get rid of them, you must follow the recommendations described below:
- Choose a room for privacy. Close the door. Take a pillow and place it in the corner of the sofa. And start hitting her hard, throwing out your anger. Think about the person who offended you. You will certainly feel relief after beating the pillow, stress will fade into the background, and the person who offended you, although not for real, will be punished.
- Seclude yourself in the room where the mirror is located. Start a dialogue with your reflection, expressing everything that you have accumulated towards the person with whom you are very angry. You can even shout at him and throw threats at him. Just don't break the mirror. This is a bad omen.
- Contact with water will help cool quickly. Wash away all the negativity. You can simply wash your hands with cool water, rinse your face, take a shower, or best of all, lie in a warm, relaxing bath.
Get rid of doubts, fears, uncertainty and anger. Smile more, love yourself and the world around you. We hope you have found answers to questions about how to pull yourself together and calm down after experiencing stress. Take care of yourself and your nerves!
Constant worry is a serious problem. modern people. If some problem is solved, nervousness does not go away. Other reasons appear that are “worthy” of worrying and suffering about them. And soon nervousness becomes a bad habit that poisons life. And those for whom the day is not enough continue to worry at night, attributing everything to insomnia.
Where does anxiety come from?
It is generally accepted that most problems modern man takes it “out of my head.” Great amount The worries that we have to deal with on a daily basis cause many to lose control over their own lives. Thus, constant worries arise, and the person begins to live in stress.
Psychologists identify 6 reasons that can cause constant nervous tension. In practice, stress in any person is provoked by several reasons:
- Dependence on the approval of others. There are many individuals who are very dependent on what others think about them. These are very vulnerable and sensitive natures, and criticism or indifference can seriously affect their self-esteem. And this leads to increased nervousness and irritability.
- Dependence on pleasures. Sometimes such needs develop into a serious obsession. A person cannot do business until he satisfies all his needs for entertainment. Such people constantly put off responsibilities until later and get nervous because of this.
- Perfectionism. This trait is inherent in many workaholics who strive to do everything perfectly. Often the desire to improve everything extends to other areas of life. But it is impossible to achieve the ideal, and perfectionists suffer, get nervous and get angry.
- Independence. For such people, any framework becomes a prison, be it a regular work schedule or life according to a template. They do not know how to delegate responsibilities and “pull” everything on themselves. The more they strive for independence, the greater their nervous tension.
- Get quick results. Many people strive to get everything at once, not realizing that sometimes a problem needs to be solved gradually. If a problem is not solved on the first try, they become very anxious. In most cases, they will not deal with this matter subsequently.
- The need for emotional intimacy. Such people try to establish closer and more friendly contact with everyone. And this is not always appropriate, especially in business circles. Nervousness often provokes forced loneliness when a person does not have truly close friends.
Consequences of constant stress
Nervous tension tends to develop and become chronic. If in the first stages a person may be characterized by slight nervousness, after some time he may be in constant stress. At the same time they begin serious problems health problems that have serious consequences. First of all, psychologists advise paying attention to the amount of sleep.
Under severe stress, a person begins to experience insomnia, as the nervous system is under constant tension. Lethargy, apathy and uncontrollable anger are all also consequences of anxiety and nervousness. As for diseases, the heart suffers, gastrointestinal tract And reproductive system body. Hypertension and diabetes often develop against this background.
There are many methods that can teach a person to avoid stressful situations or, at least, cope with them. And first of all, you need to know how to build your life in such a way as to prevent the accumulation of unresolved matters and responsibilities:
- Solve problems as soon as they arise. No matter the size or complexity of the problem, it must be solved. Or first, think about how to do it. No delay or worries. First, find a solution, and emotions will come later. This rule also works in reverse side. There is no need to worry about past failures if it is no longer possible to change it.
- If, before completing a certain task, the fear of failure takes all your strength, you should imagine the worst outcome of this task. And then analyze your feelings and think about what you will have to do if it actually happens. As a rule, strong anxiety immediately disappears, because people are afraid not of difficulties, but of the unknown.
- Setting goals. And it must be done correctly. Often people become nervous when they realize that they cannot achieve their goal. And all because they did not take into account force majeure and did not give themselves the right to make mistakes.
- Feelings of guilt and compassion. This feeling varies. It’s one thing to worry and worry about loved ones, and another thing when guilt is imposed and used by others for gain. Therefore, such things need to be shared and not worry about trifles, especially if nothing can be done to help.
- Don't invent problems. Many people, after completing a particular task, begin to talk about the result, although nothing depends on them. And rarely do these thoughts have positive character. Most often, very scary and unpleasant things are drawn. Doing this is not only stupid, but also dangerous, since stress greatly affects the body.
- Don't pay attention to the opinions of others. It's difficult and you have to learn it. Perhaps even attend appropriate training. But this is a very useful skill that will maintain peace of mind. Of course, you shouldn’t be completely “unpunchy,” but you also don’t need to take the opinions of others to heart. And most importantly, do not forget that most people strive to impress others, caring only about themselves.
- Reduce speed. Haste and several diaries, in which everything is written down to the minute, bring enormous harm to a person. The fact is that living according to plan provokes the fear of not being on time, not meeting deadlines, etc. Life flies by, but it’s not scary, you’ll be able to live later. In addition, when drawing up such a plan, many people forget about one little thing that often changes everything. Own capabilities are not taken into account. But human resources do not last forever, especially if they are used incorrectly.
- Find a job you love. The average person spends 40 hours a week doing something that is, at a minimum, uninteresting to him. And if he cannot afford to stop doing this, then stress has long been his constant companion. Ideally, good job- This is a favorite hobby for which money is paid. If you don’t have such a hobby, then you definitely need to find one.
- Sports activities. Everything ingenious is simple, but moderate physical activity has always been a guarantee good health And peace of mind. There are many reasons for this. Firstly, it strengthens the body as a whole. Secondly, enjoyment and having fun. And thirdly, communication with like-minded people.
- Creative activities. At the same time, for absolutely non-creative people, this should be the first item on the list. Drawing, embroidery, modeling, writing are great ways calm down, it’s a kind of meditation.
A situation may occur when nervous tension and irritation cannot be controlled. And then the only thing you can do is try not to aggravate the situation and calm down. To do this, you can use the following methods:
- Stop talking to the person who is an “irritant” and leave the room to put your thoughts in order.
- Abstract yourself from your surroundings and begin to breathe deeply, mentally counting your breaths.
- Slowly drink a glass of water, fully concentrating on the process.
- Find contact with water - turn on the tap in the bathroom, admire the fountain, or concentrate and mentally imagine a source of water.
- Mentally pay attention to the little things - interior details, the style of clothing of the interlocutor, the weather, etc.
- Remember your sense of humor and try to find advantages for yourself in the current situation.
- Laugh or cry, but only alone.
You won’t be able to stop being nervous about it without it right away. But this can be learned. The main thing is to understand that there should be no place for constant stress in life. And learn in each case to ask yourself about the reason for nervousness. If you take control of your emotions, you can eventually achieve a fulfilling and harmonious life.
Video: how to stop being nervous
In this article I will talk about how to stop being nervous. I will explain how to remain calm and cool in any life situation without the help of sedatives, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but I will also explain how you can stop being nervous in general, bring the body into a state in which this feeling simply cannot arise, in general, how to calm your mind and how to strengthen the nervous system.
The article will be structured in the form of sequential lessons and it is better to read them in order.
When do we get nervous?
Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and you’re just worried about all sorts of little things. It is important to understand that nervousness has how psychological so and physiological reasons and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to worry, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, worry about the result.
We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant or responsible. I think that a threat to life does not often loom before us, ordinary people. Therefore, I consider situations of the second type to be the main reason for nervousness in everyday life. Fear of failure, of looking inappropriate in front of people- all this makes us nervous. In relation to these fears, there is a certain psychological attunement; this has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let’s start with understanding the nature of nervousness.
Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?
Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, concentrate, it is difficult to sit still, we want to occupy our hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.
Therefore, it is necessary to firmly understand that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is simply a certain mental mechanism embedded in a system of habits and/or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why eliminate this? Because when you're nervous:
- Your thinking ability decreases and you have a harder time concentrating, which can make things worse and require your mental resources to be stretched to the limit.
- You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
- Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
- Being nervous often can lead to various diseases(Meanwhile, a very significant part of diseases stem from problems of the nervous system)
- You worry about little things and therefore do not pay attention to the most important and valuable things in your life.
- you are susceptible bad habits:, alcohol, because you need something to relieve tension
Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand psychological pressure, lost control and were deprived. So we will work with you on this.
Here is the first lesson, during which we learned that:
- Nervousness does not bring any benefit, but only hinders
- You can get rid of it by working on yourself
- IN Everyday life there are few real reasons to be nervous, since we or our loved ones are rarely threatened by anything, we mostly worry about trifles
I will return to the last point in the next lesson and, in more detail, at the end of the article and tell you why this is so.
You should configure yourself like this:
I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!
Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced big pain. I couldn’t pull myself together in stressful situations, I worried about every little thing, I even almost fainted because of my sensitivity! This had a negative impact on health: pressure surges, “panic attacks,” dizziness, etc. began to be observed. Now all this is in the past.
Of course, I can’t say now that I have the best self-control in the world, but all the same, I stopped being nervous in those situations that make most people nervous, I became much calmer, compared to my previous state, I reached a fundamentally different level of self-control. Of course, I still have a lot to work on, but I’m on the right path and there is dynamics and progress, I know what to do.
In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I had not begun to remake myself - all this experience and the site that summarizes and structures it would not exist.
Lesson 2. How to stop being nervous about anything?
Think about all those events that make you nervous: your boss calls you, you take an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of a squabble in public transport or on the road on a life-long scale, and is it really such a terrible thing to be late for work and be nervous about it?
Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, take a break from the current moment. I am sure that from this perspective, many things that you are nervous about will immediately lose their significance in your eyes, will turn into mere trifles, which they certainly are and, therefore, will not be worth your worries.
This psychological setting helps a lot stop being nervous about anything. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of reason, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event, during and after it.
Lesson 3. Preparation. How to calm down before an important event.
Now some important event is inexorably approaching us, during which our intelligence, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event could be a final interview for the job you dream of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this condition does not prevent you from focusing on the goal and achieving it.
And you realize that an important event awaits you ahead, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole life for you: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!
Now we bring our thoughts to calm, relieve the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm down the fuss and not think about anything. Free your head from thoughts, relax your body, exhale and inhale deeply. The most simple-minded people will help you relax breathing exercises.
Simple breathing exercises.
It should be done like this:
- inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
- keep the air in for 2 counts/hits
- exhale for 4 counts/beats
- do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning
In short, as the doctor says: breathe - don’t breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.
If you feel that your breathing allows you to take deeper inhalations/exhalations, then do the cycle not 4/2 seconds but 6/3 or 8/4 and so on.
You just need to breathe with your diaphragm, that is, with your stomach! During times of stress, we breathe rapidly from the chest, while diaphragmatic breathing calms the heartbeat, suppressing the physiological signs of nervousness, bringing you into a state of calm.
During the exercise, keep your attention only on your breathing! There should be no more thoughts! It is most important. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. At regular classes breathing practice helps not only to make you relax here and now, but also in general puts the nervous system in order and you are less nervous without any exercise. So I highly recommend it.
You can see my video on how to do diaphragmatic breathing correctly at the end of this article. In this video I talk about how to cope with panic using breathing. But this method will also allow you to get rid of nervousness, calm down and pull yourself together.
Other relaxation techniques are presented in my article.
Okay, so we are prepared. But the time for the event itself has already arrived. Next I will talk about how to behave during the event so as not to be nervous and to be calm and relaxed.
Lesson 4. How to avoid nervousness during an important meeting.
Pretend to be calm: even if neither your emotional mood nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your state on this moment. Expressing outer peace helps to achieve inner peace. This works on the principle feedback, not only your well-being determines your facial expressions, but also your facial expressions determine your well-being. This principle is easy to verify: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the calmer you want to appear, the more relaxed you actually become.
Watch your facial expressions, gestures and intonation: The feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And it’s not just that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts on one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.
Eliminate all markers of nervousness: What do you usually do when you're nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Tie it in a knot thumb and the little toe of the left foot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.
Take your time: rush and bustle always sets a special nervous tone. Therefore, take your time even if you are late for a meeting. Since any rush very quickly disrupts composure and a calm mood. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how much you are rushed, do not rush, being late is not so scary, it is better to save your nerves. This applies not only to important meetings: try to get rid of haste in every aspect of your life: when you are getting ready for work, traveling in transport, doing work. It's an illusion that when you rush, you achieve results faster. Yes, the speed increases, but only slightly, but you lose a lot in composure and concentration.
That's all. All these principles complement each other and can be summarized in the call “ watch yourself". The rest is specific and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with your answer, carefully weigh and analyze everything. No need to try to impress everyone accessible ways, you will produce it anyway if you do everything correctly and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.
Lesson 5. Calm down after the meeting.
Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event: I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.
Lesson 6. You shouldn’t create any reasons for nervousness at all.
This is a very important lesson. Usually a significant factor in nervousness is the inadequacy of your preparation. upcoming event. When you know everything and are confident in yourself, why should you worry about the result?
When I was studying at the institute, I missed a lot of lectures and seminars, went to the exams completely unprepared, hoping that I would pass and somehow pass. In the end, I passed, but only thanks to phenomenal luck or the kindness of the teachers. I often went for retakes. As a result, during the session I experienced such unprecedented psychological pressure every day due to the fact that I was trying to prepare in a hurry and somehow pass the exam.
An unreal number of people were destroyed during the sessions. nerve cells. And I still felt sorry for myself, I thought so much had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass I could provide myself with all the intermediate control tests - but then I was laziness and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and about the fact that I would be drafted into the army if I I won’t hand over something, because I would be confident in my knowledge.
This is not a call not to miss lectures and study at institutes, I’m talking about the fact that you need to try yourself Do not create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and don’t put it off until the last minute! Always have in mind ready plan, or better yet, several! This will save you a significant part of the nerve cells, and in general will help great success in life. This is a very important and useful principle! Use it!
Lesson 7. How to strengthen the nervous system and how to stop getting nervous over trifles
In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of peace. And the next thing I will tell you about will be those rules, following which you can strengthen your nervous system and experience less nervousness in general, be calmer and more relaxed. As a result of this you will understand how to stop being nervous over trifles. These methods are focused on long-term results; they will make you less susceptible to stress in general, and not only prepare you for a responsible event.
- Firstly, in order to correct the physiological factor of nervousness and bring the nervous system to a state of rest, you need to regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
- Secondly, go in for sports () and carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). IN healthy body healthy mind: your moral well-being depends not only on mental factors. Sports strengthens the nervous system.
- Walk more, spend time outdoors, try to sit in front of the computer less. Diaphragmatic breathing during a panic attack
Stressful situations await us at every step: at work, in public places, at home.
Anyone can encounter hostile or aggressive behavior, become an eyewitness to a traffic accident, find yourself in a situation where your health is at risk serious danger or just hear bad news.
The body's reaction turns out to be predictable: the level of adrenaline rises, the heartbeat quickens and breathing becomes difficult. What can you do to quickly calm down and return to your normal state? We offer several working methods that will help you do this in 5 minutes or less.
Slow counting in your head
This method is relevant when you are provoked into an outburst of aggression. To avoid showing uncontrollable emotions to others (especially children who do not listen), the easiest way is to shut up for a few seconds and start counting slowly in your head. 
It is enough to reach ten or twenty, each time representing the number as a physical object. By being distracted by visualization, you will gradually return to a resourceful state and are more likely to solve the problem in a civilized way, without screams and hysterics.
Breathing stabilization
Breathing techniques are the first assistants in the fight against stress. Proper breathing will help to significantly reduce adrenaline levels within a few minutes. Scientists explain this by the fact that with uniform breathing, the muscles receive more oxygen, and the amount of adrenaline in the blood automatically decreases. We offer three simple ways breathe in such a way as to quickly calm the nervous system. 
Way to calm down 1.
Take alternately 3-4 deep and the same number of quick inhalations and exhalations. Inhale air through your nose and exhale through your mouth. Take a five-second break and repeat the exercise again, and then 3-5 more times. This will help relieve nervous tension and stabilize breathing.Way to calm down 2.
Inhale as deeply as possible at your usual rhythm. Concentrate on each breath and try to breathe correctly, without jerking. This way you will calm the body in 3-5 minutes.Way to calm down 3.
Take a sharp breath while clenching your fists. At the exit, sharply throw your fingers forward and relax them. Concentrate equally on your breathing and your hands. 10-12 repetitions are enough to prevent a nervous outburst in an emergency situation.Visual change of picture
In this method, it is necessary to involve imagination and the ability to visualize previously seen objects. To quickly calm down, picture water in your mind. She, as well as objects and background white very good at calming. If possible, take a comfortable and as relaxed position as possible, close your eyes. Inhale and exhale slowly, imagining a seashore or waterfall against a light blue sky with white clouds. Try to feel how the water gently touches your body, enveloping and washing it, and then flows down, taking with it experiences and bad thoughts. Maintain concentration for 4-5 minutes.Contact with water
Move from imaginary water to real water. It is not necessary to take a bath or stand in the shower under the running water - a regular tap with water will suffice. First, prepare: loosen the fasteners on your clothes, let your hair down (if you have it) and get rid of everything that prevents you from feeling light. Open the cool water and place your hands under it. 
After a few seconds, place wet palms on your neck and massage it with your fingertips, applying slight force. After 2-3 minutes of massage, wash your hands again and imagine that the circumstances that put you in a stressful state have gone down the drain along with the water.
Dark chocolate or honey
Two or three pieces of dark chocolate will help reduce stress levels and lift your mood. The main thing is not to abuse this method and choose dark chocolate With high content cocoa beans – from 60% and above. The editors of the site clarify that a teaspoon of natural honey has similar properties. 
And if you can’t sleep due to nervous tension, dilute it in a glass of warm milk and drink it in slow sips. If the stressful situation does not require immediate attention, you will fall asleep within a few minutes.
Light self-massage
The two main areas that need your attention are the head and hands. Experts recommend massaging the first with a regular brush. Comb your hair slowly for 5 minutes - this will help normalize blood circulation and relax the scalp muscles. Additionally, perform acupressure on the area located above the nose between the eyebrows. You just need to actively rub your palms against each other until they become hot. 
Aromatherapy
People have been using scents for healing for centuries, and calming the nervous system is one of the few benefits of aroma oils. It is not necessary to turn on the aroma lamp or light aroma sticks; even 2-3 drops of oil, rubbed between your palms, will do. Some compounds successfully neutralize chemical substances, which activate nervous processes in the human body. 
Oils of sweet orange, ylang-ylang, lavender, and geranium cope with this function. They calm nerves, help you relax and cope with disappointments, and normalize sleep. If you are away from home, use oils in spray form.
Hot drink
Fans of Theory Big Bang“You are probably familiar with the personality traits of Sheldon Cooper (he was played by actor Jim Parsons in the series). Sometimes his principles are very useful and can help in a stressful situation. For example, Sheldon always offers a cup of hot tea to an upset friend. 
This method works especially when we're talking about O herbal tea, chamomile or rosehip decoction. The editors of knowvse.ru checked: these drinks are really capable of stabilizing blood pressure, normalize breathing and relax a tense body.
Easy rearrangement
This method is suitable for those who are trying to quickly relieve stress in a familiar space - for example, at home or in the office. According to Eastern practitioners To get rid of sadness, you need to move 27 objects. 
Don't grab it right away upholstered furniture and tables with chairs. Enough to move flower pots, stationery items and decor, swap paintings or photo frames. It may take more than five minutes if you're not used to it, but the result is worth it!
Recording thoughts on paper
If you're about to explode, pick up a pen or pencil, sit down and start writing down what's bothering you. Don’t worry: you won’t relive the stressful situation again, but rethink it by putting it on paper, and also take your mind off the main irritant. 
To achieve the greatest effect, burn the letter or destroy it in any other way, imagining that the cause of strong anxiety goes away with it.
To assess how tense you are in Lately, the editors of znayvse.ru invite you to take the test and find out: what are you feeling right now?
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