It happens that we are looking for complex recipes to improve quality of life. We think: “If I go to yoga, I’ll immediately become calmer.” And of course, we don’t go to yoga. And we have a heartfelt excuse - why do we feel so bad? There is no good yoga in the area! Sadly...
Nevertheless, there are primitive quick-fix self-help remedies that have been used for centuries in cases of stress, irritation, frustration, in a situation where someone or something is eating your brain out.
They were used for recommendations by general practitioners (and not only) of the old school. One of those who took the patient by the hand, and this already made him feel better. Self-help tips were taught by physical therapists, massage therapists, and athletic trainers. Now advice is more expensive and more difficult to formulate. Self-help is suppressed, this is not a market approach.
And we'll go back to the old ones good times, when self-help was encouraged.
Method 1: Get distracted by something
This method of relieving emotional stress is suitable in cases where you are trapped, driven into a corner and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, internally boiling. You can’t escape, but... Being distracted by the contemplation of something extraneous, neutral and getting carried away by this extraneous thing - The best way Don’t beat yourself up over trifles.
For example: “However, what is Masha’s manicure like... I wonder how she did it?”
This only works if you yourself understand the benefits of such a strategy - don’t look at the nasty, don’t listen to the nasty. If you like to fume and get into arguments, that’s your right.
Method 2 Leave an annoying situation (aka emotional zone)
Did something make you sad at someone else's birthday? On a picnic? You can’t stand some group, public page, page social network? Do you dream of removing an unpleasant person from your friends list?
So, we quickly left the group forever. They banned an argumentative provocateur, a troll, a boor, a fool. Deleted your profile, if that happens.
Quickly call a taxi (don’t squeeze, don’t squeeze), kiss the hostess and rush home - away from the party, away from the barbecue, away from the irritating, emotional zone.
Method 3 Drink some water
This is already the signature recipe of all brilliant therapists who do not sell dietary supplements from pharmaceutical corporations.
A glass of water, drunk slowly, stops everything famous sciences seizures. The first thing they offer a person who has suffered something terrible is a glass of water. Drinking water triggers the body's self-rehabilitation mechanism. Most often, people feel ill for two reasons:
- hysteria (sympatho-adrenal crisis in another way),
- dehydration of the body that was not noticed in time.
Since we don’t listen to our body and don’t teach healthy lifestyle, we drink tea, coffee and soda all day - we all have dehydration, and you have it too. Go drink a glass of water right now, and then read on.
Method 4 Get involved in an exciting, interesting activity
This method is suitable in a situation where you cannot be “let go.” You need to break the stuckness of chewing “And they, And I, And fuck them all” with something cool, even if it’s stupid and tasteless. Reading a detective story. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even by spying and eavesdropping, damn it.
You must be involved in the intrigue, in the detective story, in the rapid development of events, in the hunt, in the game, in courage, in flight.
Your ears should lift and your tail should twitch.
You yourself know what can captivate and amuse you. Everyone has their own, individual thing. Just don't get carried away with this surveillance. Don't harm anyone.
Method 5 Physical discharge
Everyone is familiar with this method firsthand, but, as usual, no one cares. And I remind you once again that rapid physical discharge, which includes:
- walking,
- swim,
- spring-cleaning apartments (possibly someone else’s),
- sex,
- destruction of trash,
- work in the garden,
- dance,
- mopping floors and washing by hand
relaxes twisted muscles and relieves stress and frustration fantastically effectively. General washing by hand even helps to cope with grief - again the advice of the old doctor, which I share with you.
Method 6 Come into contact with water
Washing dishes is a free session of hypno-psychotherapy. The sound of clean running running water relieves our fatigue and takes away with it all the “dirt,” not just household dirt.
In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the sauna, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh yourself, in short.
Method 7 Positive reframing of a stressful event
So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:
“It’s so good that it turned out that I won’t go anywhere this summer! I'm finally taking classes in English, for fitness and also for self-development courses! When else would I allow myself such a “useless” luxury? And in the summer there is low season everywhere and there are only discounts around. So I’ll save money too!”
Method 8 It could have been worse, it was even harder for others
Are you not satisfied with the outcome of the event? Imagine that there could have been a worse outcome. Imagine how bad it is for some people around you. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.
Method 9 Laughter kills everything scary and terribly important
Ridiculing, reducing, vulgarizing something inflated and important is an ancient recipe of human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term “carnival-laughter culture.” Read it, take an interest.
Or watch one episode about the adventures of SpongeBob Square Pants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their underpants. That was funny! True, out of laughter, he never read out his report. And what kind of panties did the teacher have... Mmm...
Method 10 Counting to 10
Just read until ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports trainers.
Method 11 Cry
Crying relieves stress. With the tear fluid, the body leaves the toxic substances that are formed under the influence of stress hormones. If you can’t cry about your own things, come up with a pitiful topic and specifically cry over it.
Method 12 Verbalization of everything that is on your soul
Pronunciation or verbalization is putting a vague “something” into clear words. However, great thing. Or better yet, write it all down on paper, write a long letter.
Just don’t send it anywhere!
Here are 12 tips for dealing with stress and the diseases that stress then causes.
These 12 are those that help us and do not require money for it. And the rest is expensive and from charlatans.
IN modern world With the accelerated pace of life, the need to constantly solve many problems and regular stressful situations, the question often arises of how to calm yourself. Not everyone has the opportunity or desire to seek help from psychologists, especially since sometimes there is simply no time for this. This article suggests effective methods, which will help you quickly calm yourself down and stop being nervous even in the most difficult situation.
8 proven ways to calm yourself:
Breathing exercises
Proper breathing can quickly change our state and restore lost calm. This method should not be neglected due to its apparent simplicity, because managing your emotions with the help of inhalations and exhalations is the basis of many spiritual practices. So, important aspect yoga is pranayama - breathing exercises that calm the mind and promote deep relaxation. Simple practices are available to every person; you just need to know certain nuances of their implementation.
Breathing on a count
A simple technique will help you achieve inner peace: counting your inhalations and exhalations. All exercises should be performed with a straight back, preferably in sitting position. So, close your eyes, let go of all thoughts and just breathe freely. After this, begin to take a deep breath and exhale for 4 counts. It is important that the process is as smooth as possible; no discomfort should arise during the exercise. There should be no pauses after exhalation and before inhalation; breathing must be natural. You should focus on counting, trying to ignore extraneous thoughts and images. Very soon you will notice that you have been able to calm down and now look at the problem from a different angle.
Affirmation
Do you want to calm down in stressful situation? Create an image of yourself as peaceful and relaxed. To do this, you can repeat simple affirmations - positive statements that will quickly change your mood. These phrases should not contain the word “not”; their simplicity and conciseness are also important. In this situation, the following positive statements would be ideal: “I am completely calm,” “I am happy and calm,” “I have peace and tranquility in my soul.” After just a few repetitions, you will notice that there is no trace left of the previous nervousness. The most important thing is to believe in what you say, otherwise it will be difficult to achieve the desired mood.
Contact with water
To calm your frayed nerves, you can take a shower, doing it right. Water is capable of taking on negative information and energy, so contact with this element can really help a person quickly calm down. To enhance the effect, you can ask the water to wash away all the negativity from you. In this case, it is recommended to take a shower, and with warm water, since contrast procedures can further excite the nervous system.
Observing unpleasant thoughts
To get rid of obsessive thoughts that cause anxiety, you should not try to fight them violently; it is better to use the technique of calm contemplation. Find a quiet place to practice, close your eyes and simply observe your fears and worries. Do not get involved in the images that will pass before your eyes. It is important not to react to thoughts in any way, you need to allow them to simply be. There is no need for any assessments, because they are the ones that cause one or another attitude towards all phenomena. Very soon there will be pauses filled with silence. It is moments of thoughtlessness that give us the opportunity to experience the fullness of life and become who we really are.
If you manage to be an outside observer of your own thoughts, they will cease to have the same power over you. You will see that everything is not at all as you imagined. It is quite possible that the problem will resolve itself. In any case, your condition will definitely level out.
Walk
A change of activity will help change your condition, so if you are indoors, go outside and take a short walk. Fresh air and brisk walking will quickly clear unnecessary thoughts from your head and help you come to your senses.
Relaxing massage
How to calm yourself down? Do a head massage, because there are many nerve endings there, the impact of which will help change the condition. Approach this process consciously: expect that after the procedure your mood will improve and your nerves will stop acting up. After this, rub your forehead and temples with light massage movements, and also tap your fingers on the head from the forehead to the back of the head.
Pleasant smells
Healing properties essential oils make them very effective means in the fight against stress. To calm your nerves, add a couple of drops of lavender, tangerine or chamomile oil to the aroma lamp. Pleasant natural scents will help you relax and calm your nerves.
Dance improvisation
If you want to quickly calm down and relieve stress, we recommend doing movement meditation. Expressive dance will remove tension and blocks in the body and help you relax. There are no strict instructions, it is important to let your emotions go free, let them stop bothering you. Release the negativity with simple and intense movements, they can be absolutely anything: shaking, swaying or spinning. Don’t think about beauty, we are faced with another task - to calm ourselves down.
Certain techniques can help you calm down and stop being nervous, but none of them will eliminate the problem that caused the stressful situation. This is why it is important to work through your emotions and change their charge from negative to positive. One of the most negative habits is the constant feeling of guilt. This emotion is extremely destructive, as it leads to various ailments and mental disorders. As a rule, manipulators skillfully play on this feeling, because it is very easy to control a guilty person and get what you want from him. Think about it, perhaps your condition may simply be beneficial to someone, but why do you need it?
It happens that we look for complex ways to improve the quality of our lives. And in moments when we are stressed or someone has pissed us off, we begin to actively think about how to calm down. Psychotherapists offer their help, yoga schools offer theirs. But there are ancient methods that can help you get yourself in order much faster than other means that require a lot of time or money. We have prepared 12 ways for you to help yourself calm down and stop being nervous.
Method 1: Get distracted by something
This method of relieving emotional stress is suitable in cases where you are trapped, driven into a corner and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, internally boiling. You can’t escape, but... Distraction at the same time by contemplating something extraneous, neutral and being carried away by this extraneous thing is the best way not to overthink yourself over trifles.
For example: “What is Masha’s manicure like... I wonder how she did it?”
This only works if you yourself understand the benefits of such a strategy - don’t look at the nasty, don’t listen to the nasty. If you like to fume and get into arguments, that’s your right.
Method 2: Leave the annoying situation (aka the emotional zone)
Did something make you sad at someone else's birthday? On a picnic? Do you hate some group, public page, or page on a social network? Do you dream of removing an unpleasant person from your friends list?
So, we quickly left the group forever. They banned an argumentative provocateur, a troll, a boor, a fool. Deleted your profile, if that happens.
Quickly call a taxi (don’t squeeze, don’t squeeze), kiss the hostess and rush home - away from the party, away from the barbecue, away from the irritating, emotional zone.
Method 3: Drink some water
This is already the signature recipe of all brilliant therapists who do not sell dietary supplements from pharmaceutical corporations.
A glass of water, drunk slowly, stops all attacks known to science. The first thing they offer a person who has suffered something terrible is a glass of water. Drinking water triggers the body's self-rehabilitation mechanism. Most often, people feel ill for two reasons:
hysteria (sympatho-adrenal crisis in another way),
dehydration of the body that was not noticed in time.
Since we don’t listen to our body and don’t teach healthy lifestyle, we drink tea, coffee and soda all day - we all have dehydration, and you have it too. Go drink a glass of water right now, and then read on.
Method 4: Get involved in an exciting, interesting activity
This method is suitable in a situation where you cannot be “let go.” You need to break the stuckness of chewing “And they, And I, And fuck them all” with something cool, even if it’s stupid and tasteless. Reading a detective story. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even by spying and eavesdropping, damn it.
You must be involved in the intrigue, in the detective story, in the rapid development of events, in the hunt, in the game, in courage, in flight. Your ears should lift and your tail should twitch.
You yourself know what can captivate and amuse you. Everyone has their own, individual thing. Just don't get carried away with this surveillance. Don't harm anyone.
Method 5: Physical release
Everyone is familiar with this method firsthand, but, as usual, no one cares. And I remind you once again that rapid physical discharge, which includes:
walking,
- swim,
- general cleaning of the apartment (possibly someone else’s),
- sex,
- destruction of trash,
- work in the garden,
- mopping floors and washing by hand
relaxes twisted muscles and relieves stress and frustration fantastically effectively. General washing by hand even helps to cope with grief - again the advice of the old doctor, which I share with you.
Method 6: Come into contact with water
Washing dishes is a free session of hypno-psychotherapy. The sound of clean running running water relieves our fatigue and takes away with it all the “dirt,” not just household dirt.
In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the sauna, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh yourself, in short.
Method 7: Positively reframe a stressful event
So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:
“It’s so good that it turned out that I won’t go anywhere this summer! Finally, I’m taking English courses, fitness classes, and even self-development courses! When else would I allow myself such a “useless” luxury? And in the summer there is low season everywhere and there are only discounts around. So I’ll save money too!”
Method 8: It could be worse, it’s even harder for others
Are you not satisfied with the outcome of the event? Imagine that there could have been a worse outcome. Imagine how bad it is for some people around you. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.
Method 9: Laughter kills everything scary and terribly important
Ridiculing, reducing, vulgarizing something inflated and important is an ancient recipe of human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term “carnival-laughter culture.” Read it, take an interest.
Or watch one episode about the adventures of SpongeBob SquarePants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their underpants. That was funny! True, out of laughter, he never read out his report. And what kind of panties did the teacher have... Mmm...
Method 10: Counting to 10
Just read until ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports trainers.
Method 11: Cry
Crying relieves stress. With the tear fluid, the body leaves the toxic substances that are formed under the influence of stress hormones. If you can’t cry about your own things, come up with a pitiful topic and specifically cry over it.
Method 12: Verbalize everything that’s on your heart
Pronunciation or verbalization is putting a vague “something” into clear words. However, great thing. Or better yet, write it all down on paper, write a long letter. Just don't send it anywhere.Keep these methods for yourself and use them to calm yourself.
If the question arises of how to learn not to be nervous, then you are already on the way to solving the problem. Because the most difficult thing is always recognizing the existing difficulty. Nervousness and irritability are often considered a medical problem. However, the right psychological attitude can almost always correct the situation.
An irritable person constantly offends others with ridiculous nagging, but he himself suffers the most. Consequences of nervousness:
- Health problems, poor health. Heart diseases develop, frequent arrhythmia, shortness of breath, jumping arterial pressure, bothered by headaches.
- Shattered nerves cause bad mood, depression. A person can withdraw into himself, become vulnerable, vulnerable. Increased sensitivity forces you to build internal barriers, the so-called “self-defense”. But apart from alienation and broken relationships, this brings nothing else.
- Excessive irritability prevents you from organically fitting into the team at work and prevents the discovery of talents and personal growth.
Anyone can cope with these difficulties. You just need to learn not to be nervous in any situation, be it serious problem or nothing. 
The hardest thing is to start. Make a firm decision to change your situation. Promise yourself to go 21 days without incidents of irritability. In three weeks, a new habit is developed. In 40 days it is fixed. Now what you actually need to do to learn not to be nervous:
- In a stressful situation, slow down your breathing, breathe deeply, repeat mentally the words: I am calm (calm), you can count to ten or more. Deep breaths slow down the heartbeat, relax tense nerves, and neutralize the release of adrenaline, which is responsible for aggressiveness.
- While suppressing attacks of anger, gradually develop the habit of curbing negative emotions. Whenever you succeed, internally rejoice in your victory: you are on the path to self-control. Remember, every breakdown provokes new incidents, making you more and more nervous.
- Remember: injustice is not a reason to lose your temper. Troubles, quarrels, and various disasters happen to all people. However, a sober approach without emotions makes it easy to find a way out of any situation. On the contrary, emotionality blinds a person, forces him to draw incorrect conclusions and make illogical accusations. After a quarrel, most often there is a feeling of regret for what was said.
- Learn to resolve conflicts constructively. Don’t say: you’re selfish, insolent, others offensive words. Speak out: you forgot to do me a favor, it brought me such and such inconvenience, makes me waste time, etc. That is in simple words describe the situation without coloring events with negative emotional connotations. When people operate with definitions and terms, and do not throw out their experiences, any controversial situations are resolved without conflicts.
- If someone intentionally or because of a bad mood spoils your nerves, take the position of an observer: everything is fine with you, why waste your precious time proving that he is wrong? Focus on how you feel about yourself. , it does not depend on external circumstances!
- Be lenient with others: acknowledge their right to make mistakes. If everyone makes mistakes, why worry about it? Over time, the person himself will understand that he was wrong.
- Know how to calmly object. Strong arguments expressed in a logical sequence, without anger or strain, have a sobering effect on any insolent person! If your opponent sees that his attacks are not getting on your nerves, he will most likely abandon his idea. And you will maintain a good mood.
- Learn to cope with fears. Often anxiety over possible troubles leads a person to a state of panic. Repeat to yourself: I can handle it, I can, I will overcome. I am the power! I can do everything! Self-confidence and foresight will help you take the necessary measures in a timely manner so that critical situations do not occur.
- Break the usual chains. The husband (wife) again said something that just infuriates me! Do the opposite at least once: hold back, turn away, respond with kindness and forgiveness. Change your way of thinking! Do something you haven't done before: ignore the annoying nuisance. Ignore it! By launching the usual response mechanism, you leave everything as it is. By blocking stereotypical thinking, you take the path of freedom! Free yourself from automatic reactions, develop a new habit: a calm attitude towards any situation. This contributes greatly to this.
- Look from the other side. Everything that brings irritation has reverse side! Notice the positives. Take everything around you for granted.
- Change what can be changed. If a squeaky door annoys you, oil the awnings. You got a dripping faucet - fix it.
I think tips on how to learn not to be nervous will be useful to everyone. Of course, it will be very difficult at first. However, every small victory is a reason to congratulate yourself! The more often there are such victories, the closer the goal will be - a calm attitude towards any stressful situation. Day after day, continuing to work on yourself, one day you will find that you have learned not to be nervous and are calm even in critical situations!