home Diagnosis and diseases How can you calm yourself down when you're nervous? How not to be nervous? Sedatives

How can you calm yourself down when you're nervous? How not to be nervous? Sedatives

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? 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 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,
- 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: 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! 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 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 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: 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.

Work on yourself

For some people, worrying about trifles is a kind of hobby with which they literally torment their loved ones. In their opinion, not on any occasion, especially about the fate of others - this is a degree of selfishness. It doesn’t even occur to them that excessive worry will only lead to sleep disturbances, loss of appetite, deterioration in the condition of hair and nails, and so on. negative factors, but it’s unlikely to change anything.

If you are overwhelmed with compassion, then you should try to help this or that person in the current situation, and not torment yourself with empty worries.

On the other hand, there are those who deliberately invent new fears for themselves. Are you afraid that you will be kicked out of your job? That your wife will leave you? That in a month you will gain a couple of kilograms? Enough! You can always find another job, not all wives and husbands of their other halves. As you gain weight, you will lose weight. And are there real prerequisites for all this?

If you are worried about your own imperfections, then it’s time to start loving yourself as you are. Still, self-love is the basis for finding peace of mind.

I’ll tell you how to learn to remain calm and cool in any situation without using motherwort and any other harmful substances. By applying the described techniques in practice, you will reduce the level of nervousness significantly. It will be very interesting, but first read the short introduction.

Over the past millennia, modern man has forgotten how to run all day long after potential prey and spend all his calories, but he has acquired the ability to get very nervous over any trifle. Unrest, and, as scientists have already proven, entail SERIOUS CONSEQUENCES, most of them fatal. And no matter how much a person understands this, he still continues to be nervous even because of a broken nail.

Why is a person nervous?

We all experience strong internal discomfort when we are nervous, and usually our nerves become tense when some important and responsible event or event is coming up. For example, a karate competition, performing in front of an audience (dancing, singing, theater, presentation), an interview, negotiations, and so on. All this makes us terribly nervous. But here it is important to take into account the physiological and psychological aspects personality. Physiological aspects are associated with the properties of our nervous system, and psychological aspects are associated with the characteristics of our personality: a tendency to overestimate any events (inflating from a fly into an elephant), uncertainty, worry about the final result, which leads to severe anxiety.

As a rule, a person begins to get nervous in situations that are considered dangerous for him or that threaten his life, or when he attaches excessive significance to a particular event. The first option disappears, since a threat in our lives does not often loom before us. But the second option is precisely the reason for everyday nervousness. A person is always afraid of something: hearing a refusal, looking like an idiot in front of the public, doing something wrong - this is what makes us very nervous. Therefore, the causes of nervousness are largely due to the psychological attitude rather than the physiological aspect. And to stop being nervous, we need to recognize the origin of nervousness, and, of course, begin to strengthen nervous system. Having dealt with this, we will understand how to calm down.

Symptoms of nervousness

Do you think nervousness is a defense mechanism or an unnecessary hindrance? I think you will say both. When we are nervous, our palms and armpits begin to sweat, our heartbeat quickens, there is confusion in our heads, it is difficult to concentrate on something, we experience irritability and aggression, we cannot sit in one place, we have stomach pains and, of course, we want to go out on a big day. I think you are all familiar with this. These are all symptoms of nervousness.

How to calm down and stop being nervous?

Therefore, firmly understand that the tendency to nervousness is not a natural reaction of the body to some event or an incurable disease of your personality. I assume that this is most likely a psychological mechanism that is firmly entrenched in your system of habits. Or it could be a problem with the nervous system. Nervousness is your individual reaction to what is happening, and no matter what the situation is, you can react in every possible way. I am sure of one thing, nervousness can be eliminated and it must be eliminated, because when you are nervous:

Your thinking ability drops sharply, and therefore it is very difficult for you to focus on anything specific, and this can only complicate the situation, which requires clarity in your head. For example, on stage you may forget words, but during an exam you may not remember necessary information, and while driving you press the wrong pedal.
You lose control over your intonation, facial expressions, and gestures, which can lead to an undesirable outcome on a date or negotiations.
Because of nervousness, you get tired quickly, and this has a very detrimental effect on your health. And if you are often nervous, you may become seriously ill, which is highly undesirable.
You worry about little things, which is why you do not pay attention to the most important and the right things in your life.

I am sure that it will not be difficult for you to remember cases in your life when you were very nervous, as a result of which it had a bad effect on the results of your actions. I am sure that there were moments in your life when, due to psychological pressure, you broke down and lost control of yourself. From this we can draw the following conclusions:

There is no benefit from nervousness; it only interferes, and very much so.
You can stop being nervous only by working on yourself.
In fact, in our lives there are no real reasons to worry, since nothing threatens us and our loved ones, mostly we get nervous over trifles.

I won’t drag my feet, and I’ll tell you about the first way to stop being nervous. This is considered one of the the best ways. Have you noticed that when you are nervous, you rush around the room, you move!!! This means that if you jog, jump, lift weights, or hit a punching bag, you will stop being nervous and you will feel much better. After physical exercise You definitely need to do breathing exercises (more on that below), or do yoga. helps and slows down the rate of aging. Why don't you have a reason?

Now let's talk about the excessive significance that we attach to certain events. Remember those events in your life that made you very nervous: your boss calls you for a serious conversation, you pass an exam, you invite a girl or guy on a date. Remember and try to assess the level of their importance for you. Now think about your life plans and prospects. What do you want to achieve in this life? Do you remember? Now answer my question: is it really that scary to be late for work and is it worth being nervous about it? Is this something you need to think about?

After all, you will agree with me that in those moments when you are nervous, it is difficult for you to focus on the goals that are important to you. Therefore, instead of worrying about trifles, it is better to start thinking about your own and think about the future, because this is what is really important to you. I am sure that after changing your focus from unnecessary to necessary, you will stop being nervous.

But no matter how positively we set ourselves up, no matter how hard we try to convince our minds that there really is no point in being nervous, the body can still react in its own way. Therefore, let's step forward, where I will explain to you how to bring your body into a state of relaxation and calm before any upcoming important event, both during and after it.

How to calm down before an important event?

So, how not to be nervous before an important event? Every minute we are getting closer and closer to an important event, during which our ingenuity, will, and ingenuity will be severely tested, and if we are able to withstand this serious test, then life will generously reward us, and if not, then we are in trouble . This event could be a final interview for a specific position that you dream of, the conclusion of an important contract, an exam, a date, etc. And if you read the article carefully, you are well aware that you need to get rid of nervousness so that it does not interfere with focusing on the goal.

You understand perfectly well that a major event awaits you just around the corner, but no matter how important it is, all the same, even the worst outcome of this event will not be the end of the world for you. So stop dramatizing and ascribing undue importance to the event. Understand that this is too important an event, and you should not let nervousness ruin it. Therefore, be collected and focused and do everything necessary for this.

So, get rid of all thoughts of defeat from your head. Try not to think about anything, free your head from all thoughts, completely relax, take a deep breath, and then exhale. As I already said, yoga will help you with this. Here I want to give you a simple breathing technique.

Here's how to do it:

Inhale air for 5 counts (or 5 heartbeats),
Hold the air for 2-3 counts/beats,
Exhale for 5 counts/beats,
Don't breathe for 2-3 counts/beats.

In general, as the doctor says: breathe - don’t breathe. 5 seconds inhale - 3 seconds hold - 5 seconds exhale - 3 seconds hold.

If your breathing allows you to take deeper inhalations and exhalations, then increase the holding time.

Why are breathing exercises so effective? Because during the breathing exercise you are focused exclusively on breathing. This is the kind of thing that I keep talking about. Meditation greatly helps you calm down and stop being nervous. Your head is in a state of emptiness, so you stop being nervous. By practicing breathing exercises, you will not only calm down right here and now, but you will also put your nervous system in order, and this will allow you to be less nervous without exercise.

So, here we are, preparing ourselves for an important event. Now let's talk about how to behave correctly during any event in order to be calm like a boa constrictor and relaxed like a sinew.

How not to be nervous during an important event?

My first advice to you is radiate calm no matter what. If a positive attitude and meditation did not help you stop being nervous, then at least try to externally portray calmness and serenity. The manifestation of external peace will be reflected in the internal. This works on the principle of feedback, that is, not only your inner feeling determines your gestures and facial expressions, but also your gestures and facial expressions determine your well-being. It is not at all difficult to check this. When you walk down the street with a straight posture, squared shoulders and a confident gait, you... If you walk with a stoop, barely move your legs, look at the floor, then the conclusions about you are appropriate.

So watch your facial expressions, gestures and intonation, namely, eliminate all movements of a nervous person. How does a nervous person behave? He picks his ear, pulls his hair, bites a pencil, slouches, cannot express a thought clearly, is pinned to a chair. Instead, sit cross-legged, straighten your shoulders, straighten your back, relax your face, take your time to answer, think first, then speak clearly and clearly.

After a meeting or event, whatever the outcome, the same techniques given above will help you calm down. It will be better if you stop scrolling through fruitless thoughts in your head like, if I said this..., and if I did this..., and it would be better if I kept silent..., and so on. Just stop thinking. You may not be able to do this right away, but over time you will forget anyway.

Finally, I want to tell you that you should not create reasons for concern. Many people just make things up in their minds that it’s not even clear how they came up with it, this is especially true for women. Apparently, their imagination is more developed than that of men, but they just need to direct it in the right direction. Before you start worrying, carefully analyze whether it's worth it. If you can’t calm down, then just accept your situation and come to terms with it. Be nervous for your health, because sooner or later everything will end, and you will definitely calm down.

how to stop being nervous, how not to be nervous, how to calm down


	Like

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

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

How to stop being nervous about anything

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

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

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

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

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

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

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

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

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

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

I used to be very worried that before every serious event or performance I was so nervous that I would either fail everything, or forget something, say it in the wrong tone, or present it so brightly. People worry before a meeting, when applying for a job, when there is no response close person etc. You can’t list all the situations. However, universal methods of restoring balance exist.

When a person is nervous, he misses important events, worrying about little things. At this time he has:

mental activity and ability to focus decrease;
cognitive deterioration (which makes you even more nervous - a vicious circle);
control over the situation is lost;
performance decreases, fatigue increases, fatigue sets in.

Work on your life plan. This allows you to pay attention to important events, rather than worry about every little thing. Constantly remind yourself of your main goals and plans. Carry the list with you.

Causes of anxiety

First of all, you need to explain the reasons for concern, sort them out point by point. Determine not only the situation and your own, but also internal factors. For example, the excitement before public speaking- a consequence of poor preparation or fear of being ridiculed, shyness, ignorance of the topic.

A nervous state is usually accompanied by anxiety and... This is the body's natural reaction to a threat. It remains to be seen whether the threat is real. In the case of the previous example, think about what would happen if you made a mistake or someone didn't accept your presentation. Is it so dangerous and important for life?

But anxiety before flying on an airplane is completely justified. The potential threat always exists. But in this case, nothing depends on you, so you just need to accept all possible options.

So, identify specific emotions and feelings, the cause of anxiety, its object. Determine the influence of external and internal factors, your participation in the situation.

What to do

There is no need to deny and repeat “I am calm.” Accept, acknowledge the fact of nervous tension. After acceptance and analysis, proceed to active actions:

Inhale and exhale. Popular, simple and truly effective advice. relieve tension, restore blood flow and hormonal levels. Inhale deeply, hold your breath and exhale slowly. Concentrate on your breathing. Body and mind are one. Once you feel in control of your breathing, it will be easier to gain control of your thoughts. Try the “Five-Three” technique. Inhale for five counts, hold for three, exhale for five, hold for three. So ten times. Breathe with your stomach: inhale, inflate, exhale, draw in. Concentrate on counting and abdominal movements, this will distract you from anxious thoughts. Monitor your well-being. Breathing techniques prohibited for colds and respiratory diseases.
Think about pleasant things. Remember the most delicious product the food you ate, the most melodic music, the most beautiful picture, the most tender hugs. Remember the situation of success. They happen to any person, people just sometimes forget about it. Regain your positive attitude and self-confidence.
Nervous tension is... Calms the rise in blood glucose. To do this, eat something sweet or drink coffee. A quick surge of glucose will restore the body’s energy and physical strength and fill it with hormones of joy. You can’t systematically eat away stress, but in some situations, chocolate is a cure.
Tapping your fingers on the table, walking from corner to corner, rocking on your toes are the body’s subconscious attempts to calm down. What if we come up with the same thing, but more conscious and useful? Find an interesting but monotonous activity: someone embroiders, someone does crossword puzzles, or washes the dishes. Come up with your own methods for different occasions: at home, at work, on the street.
The previous method is not suitable for everyone. If it didn’t help you, then try, on the contrary, to be active: do push-ups, run, jump, wave your arms, stomp your feet, curse. At times of stress, internal resources are mobilized. Energy is formed that asks for release. The languor that we experience is unspent power. Let her out. During stress, physical strength is mobilized, thought processes fade into the background. Calm your body to bring your mind back.
Control your mind through your body. Forbid yourself from fiddling with your clothes, slouching, or looking at your feet. Straighten your back, speak loudly and confidently, look straight ahead, demonstrate confidence and calm.
Discount the situation. Will this be important in a month, a year? Does this affect your health, success, well-being? But stress and anxiety greatly affect health. Remember something disturbing from the past right now. Does this matter now? If the result had been different then, would it have significantly changed the current state of affairs? Were you able to clearly remember what you were worried about?
Keep a worry diary. Describe your experiences and see what comes true. You'll be surprised how much time and effort you spend coming up with ideas. Better get busy, fantasy is useful there.
Strengthen your nervous system. What you need for this: healthy sleep, good nutrition, regular physical exercise, taking vitamins, hobbies, favorite work, meditation or yoga.
Read D. Carnegie’s book “How to Stop Worrying and Start Living.”

Make it a rule to sketch your fears and experiences. It is not necessary to have the relevant skills. Portray your fear (as best you can), look at it, get to know it, accept it. Now draw a funny hat or yourself next to it in the form of a knight. Perhaps your fear will take the form specific person. Or yourself. Why not?

Sometimes the causes of anxiety lie very deep, in childhood. Having once been rejected, a person is afraid of this all his life, and therefore often worries and worries. To eliminate it, visit a psychotherapist, as in this case advice will not help.

Nervousness as a personality trait

Psychology knows many types of qualifications. According to one of them (author Heymans - Le Senne), there is a nervous type. It is characterized by emotionality, low activity and primacy. This kind of person:

reacts violently to any little things, takes everything to heart;
thinks for a long time before acting;
easily succumbs to emotions, but just as quickly forgets about them (mood instability).

The nervous type lives by desires and impressions. He does not like boredom and monotony. If this is your case, then advice with monotonous actions will not work. On the contrary, you need to find numerous sources of different emotions. The main trait that needs to be fought is suspicion.

The author of another classification, Karl Leonhard, singled out. He is characterized by uncertainty own actions, self-distrust, suspiciousness, timidity, indecision, fear of mistakes, an overly expressed sense of responsibility, self-criticism.

Diagnostics and diseases. Medicines from A to Z