The state of nervousness is not alien to every person, especially given the high pace of life and the huge number of information flows. In such conditions, even minor failures can lead to depression, apathy and other nervous disorders. In order to stop worrying about and without it, you need to learn to control your emotions. There are certain ways to help you calm down and stop being nervous.

Causes of nervousness.

The state of anxiety and mental anguish can be provoked by various circumstances. Each person has different values, and for this reason, different situations can throw him off balance. Often, a person himself heats up the situation by attaching excessive significance to things that are not worth it. Causes of nervousness can be:

• Dangerous situations that pose a threat to health or life;
• Fear of failure or, in fact, failure itself;
• Fear of looking inappropriate in front of others;
• on the eve of important events;
• Anxiety over conflicts and everyday trifles.

The occurrence of moral discomfort under any stress factor is not a physiological process, it is a psychological adjustment. From a physiological point of view, nervousness is associated with the properties nervous system, and from a psychological point of view - with personality characteristics. Thus, the tendency to be nervous is not a natural reaction to stress, but a reaction specific person to what is happening.

Ways to stop being nervous.

Thanks to hard work on yourself, it is possible to overcome the state of nervousness. The following ways will help you control your emotions:

Avoiding or eliminating stress.

If you know that a particular situation causes you to experience bouts of anxiety and negative emotions, then, if possible, they should be avoided in advance. If the situation arose spontaneously, then try to find a way to eliminate it. However, not all problems can be “run away”. This method suitable if you are upset by a movie, communication with a new acquaintance, news in social network– close the movie, leave the meeting, go offline.

Abstraction.

If it is impossible to use the method of avoiding negativity, this method will be appropriate. If you find yourself in an environment that makes you nervous, it's worth trying distraction techniques. A good option is mental distraction - thinking about something of your own, but visual distraction - contemplation on something extraneous - works even better. This strategy is suitable for meetings and travel.

Drinking water.

A simple but scientifically proven method. A glass of water, drunk without haste, can trigger the body’s self-rehabilitation mechanism. The method is relevant in any situation.

Passion for an interesting activity.

This method is suitable if you cannot “let go” of the problem, if it torments and irritates you again and again. Techniques can include: reading a fascinating book, knitting, drawing, computer games, leisure. You should be interested in some kind of intrigue, courage, rapid development of events. In pursuit of new sensations, it is important to follow the rule - do not harm anyone else.

Water procedures.

Water is a healing agent for improving psycho-emotional state. Water both directly and figuratively washes away all the “dirt”. The following techniques can be used: taking a bath or shower (can be combined with music therapy and light therapy), visiting a sauna or bathhouse, swimming in a river/pond/sea. Even ordinary washing of dishes will help to distract you and bring benefits in the form of directly clean dishes and normalization of your state of mind.

Physical release.

This method physiologically causes physical relaxation and, as a result, moral relief. Among the effective methods are: long walks in the fresh air, dancing, spring-cleaning, work in the garden, sports training, destruction of old things.

Intimacy.

Sex is a great cure for the blues. Ideally, sexual contact should occur with a loved one, but other options are also acceptable. The main thing is to approach the issue wisely and not forget about contraception, otherwise the stress that you can experience after taking a pregnancy test will overshadow all other efforts.

Comparison.

It is enough to compare your situation with a worse case scenario. This method teaches you to appreciate what you have and realize that your situation is not worth such nerves. An effective method can be called for minor problems that are not related to health and a significant decrease in quality of life.

Positive outlook.

A stressful event should be assessed in a positive way. That is, you need to find the positives in the fact that this happened. Maybe thanks to this, you will get much more and pleasant events await you.

Laughter and tears.

These two opposite phenomena can bring moral relief. Although their intertwining is possible: laughter to tears, crying to laughter. Making fun of the problem itself or laughing about something else will lift your mood and help you move away from anxiety faster. Crying, the stronger the better, relieves stress. Even though in the process of sobbing it seems to you that relief is still far away, a new wave of emotions may wash over you, but after the hysteria ends, you will definitely feel better. With tears, toxic substances that are formed during stress are released from the body.

Check.

The standard method of counting to 10 will help normalize breathing and control the surge of negative emotions. The method is suitable for athletes, and in situations where you want to avoid conflict.

Job.

Passionate about your responsibilities at work, Additional tasks– are very appropriate if you need to take your mind off the problem. This method is suitable for long-term stress.

Verbalization.

Maintaining personal diary, whom you trust with all moments of your life. Not everyone will like this method, but systematically writing down your thoughts on paper will help you get through unpleasant moments faster.

Chat with friends.

It is not necessary to speak out about a disturbing topic, especially if it is not significant. Better once again do not remember the unpleasant incident, but simply communicate and enjoy it. But, as an option, discussing your problem is also acceptable. Friends will listen, it may be important for you, and they may advise you on something else.

What methods are best not to resort to?

There is a group of methods that have only an apparent positive effect on combating nervousness:

• Drinking coffee
• "Sticking" problems
• Smoking
• Drinking alcohol
• Taking drugs

Perhaps these methods will help to overcome stress, but their use, especially in large quantities, causes great harm to health and, ultimately, to a person’s entire life. Therefore, in the balance, the harm significantly outweighs the benefit.

It is very important to learn to live without burdening yourself with worries about trifles. Your health depends on this useful skill, since frequent nervous breakdowns can lead to its deterioration.

How to stop worrying - What to do if the worry doesn’t go away?

- When do we get nervous?

- When do we get nervous?
— 7 lessons on how to stop being nervous
- How to calm down right now
— How to get rid of anxiety - instructions for action
- How to stop anxiety?
- Conclusion

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 simply worry about all sorts of little things.

It is important to understand that nervousness has both psychological and physiological causes 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.

The 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 things in order nervous system, but to understand and realize certain things, let's start with understanding the nature of nervousness.

— 7 lessons on how to stop being nervous

Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?

a) Nervousness does not bring any benefit, but only hinders.
b) You can get rid of it by working on yourself.
c) B 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.

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.

At such moments, focus on the purpose of your life, think about the future, take a break from the current moment.

This psychological setting helps a lot to stop being nervous about anything.

Lesson 3. Preparation. How to calm down before an important event.

Free your head from thoughts, relax your body, exhale and inhale deeply. The simplest breathing exercises will help you relax.
It should be done like this:

a) 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)
b) keep the air in for 2 counts/hits
c) exhale for 4 counts/beats
d) do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

Breath! Do not breath. 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.

Lesson 4. How to avoid being nervous during an important meeting.

a) Act calm.
b) Watch your facial expressions, gestures and intonation.
c) Eliminate all markers of nervousness.
d) Take your time.

Lesson 5. Let's 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. Try not to think too much about the past event. 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.

Lesson 6. There should be no reason to be nervous at all.

Typically, a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything and are confident in yourself, why should you worry about the result?

We must try not to create stress factors for ourselves 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 your nerve cells, and in general will contribute to great success in life.

Lesson 7. How to strengthen the nervous system and how to stop getting nervous over trifles.

In order to stop being nervous, you also need to bring your body and mind into a state of peace.

a) You need to meditate regularly.
b) Play sports and carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). Sport strengthens the nervous system.
c) Walk more, spend time outdoors, try to sit in front of the computer less.
d) Do breathing exercises.
e) Throw bad habits!

- How to calm down right now

Stressful situations, worries and unreasonable anxiety haunt people all their lives, but to become happy you just need to set your priorities correctly. You shouldn’t take everything “to heart,” this statement gives nothing to many, they don’t know how to stop worrying and continue to be nervous. It’s very easy to help yourself and your friends with this problem; find out how to overcome your fear and be happy in this moment so that it doesn't happen.

1) Perceive yourself and your actions with optimism.

Feelings of duty and responsibility for one’s actions are instilled from childhood; some parents, being a little overzealous, instill in a person their complexes and a constant feeling of guilt, which is where the feeling arises constant experience for your words and actions. To overcome this, you need to convince yourself that your actions are correct, and also adhere to the following rules:

a) Relieve yourself of guilt.
b) Get rid of imaginary problems.
c) Free yourself from fear.
d) Be yourself.

2) Believe only in the best.

An assessment of a problem or unpleasant event that has arisen should be carried out only after it has happened, in order to anticipate the course of the event, it is better to immediately think about what could happen in the worst case. Having sorted everything out, it may turn out that there is nothing terrible in the future, everything is explainable and solvable. To eliminate such concerns, you need to determine for yourself:

a) Goals in life.
b) Set priorities.
c) Interesting thing.

3) Appreciate what you have.

It is impossible to expect something more from life and not make efforts to achieve it, ideal conditions will not create themselves. Of course, sometimes favorable circumstances arise, and then you just have to take advantage of them correctly, and unfortunately, rarely anyone can do this. Most often, opportunities are hidden under far-fetched problems; after solving them, ways to solve the problems are immediately visible.

Take note of a few tips:

a) Live for today.
b) Limit communication with unpleasant people.
c) Don't pay attention to everyday little things.

4) Don't feel sorry for yourself.

You won’t be able to stop worrying right away, but by following the tips in question, you can soon cope with this difficult feeling and achieve any goals, as well as infect others with your optimism. The main thing to remember is that all thoughts are material, their fulfillment gives a joyful mood and faith in a better future, for which life is worth living.

— How to get rid of anxiety - instructions for action

Tip 1. Don't fight your anxiety.

During periods of intense anxiety, do not try to get rid of this condition.

This struggle sometimes takes more energy than simple excitement. Therefore, instead of fighting anxiety, accept it, feel it, find the reason for your anxiety and then you will feel better.
Also find the positives in an exciting situation, and then it will become much easier for you.

Tip 2. Play sports!

The anxiety caused by fear stiffens every muscle in our body.

In such situations, overcoming anxiety is quite simple! You just need to give your body a physical jolt. When endorphins flood into your body, the anxiety will noticeably subside.

Tip 3. Don't worry about trifles.

Very often we worry about an imaginary situation.

For example, we didn’t have time to submit a report today and we begin to worry that tomorrow it will be too late. But you can simply tell your boss that work on the report has taken a little longer.

However, in reality, we make life difficult for ourselves.

Tip 4. Breathing helps in the fight against anxiety.

Try Herry Herminson's breathing exercise called Balloon Breathing.

Sit down, close your eyes and imagine a tennis ball in front of you. Take a slow and deep breath, imagining the ball moving slowly and smoothly from your stomach to your throat. Exhale - and the ball moves down just as slowly.

After doing 10 repetitions, you will noticeably relax and be able to overcome anxiety.

Tip 5. Be positive and stop worrying.

During periods of unrest, we are often overwhelmed by phrases such as: “I can’t”, “I’m a loser”, “I’ll definitely disgrace myself”, etc. But know that these phrases are just limiters in our brain.

By repeating to yourself day after day about failure, you will truly become a failure.
That's why start programming yourself correctly!

Tell yourself:

a) I'll do it!
b) I'm the best!
c) I can do anything!

Many psychologists are sure that constantly scrolling through positive phrases helps a person cope with anxiety and achieve their goals.

- How to stop anxiety?

Here are some tips on how to stop worrying and start enjoying life right now!

1) Play with yourself the game “what’s the worst that can happen?”
Imagine the worst-case scenario so you can prepare for it or try to prevent it from happening.

The second step is to imagine something that you would be grateful for even in an undesirable situation. This gratitude exercise teaches you not only to prepare for the worst, but also to see the positive in it!

And most importantly, if you can imagine the worst, you can imagine the best!

2) Break the habit of worrying (yes, it's a habit!).
Get rid of thoughts that upset you and choose thoughts that focus on a positive outcome. Control your mind and stop worrying!

3) Be in the “here and now.”
You worry about what might happen in the future or about what happened in the past. But the truth is that you create the future NOW! Therefore, if you want to stop worrying, your thoughts must be devoted to what is happening NOW. Concentrate and think, feel, act and speak in the best possible way... from the point of view of the present. These thoughts, feelings, actions and words improve your future!

4) Help others.
There are countless people who have it much, much worse than you. Help them as much as you can. This will help you look at your own problems more objectively, develop a sense of gratitude, and you will not have time to think about your problems when you are helping other people (or animals, environment etc.).

5) Talk positively to and about yourself.
How many times a day do you scold yourself for the mistakes you make? How many times a day can you say “I” along with something negative?

For example:

a) I'm poor
b) I'm lonely
c) I can't do it,
d) I will be rejected.

Don't say that! “I” is a word with strong energy! No need to exercise yourself with these life situations. When you eliminate such negativity from your speech, your mental state will improve and you will be less prone to anxiety. You will also be motivated to take positive action.

6) Action gives you confidence and control.
Take action. Think rationally, analyze the situation, weigh all options and choose the best option actions based NOT on reflexes or emotions, but on calmly taking the steps necessary to improve the situation, on what you want - on best scenario, which you visualize.

Action keeps you active, helps you focus your mind away from worry, and makes you feel GOOD because you feel more in control of the situation just by doing something yourself.

- Conclusion

Almost every person on the plane at least once experienced excitement and anxiety. Some people experience this feeling all the time. Sometimes this concern has no basis, but a person still continues to stress himself out over trifles, wasting precious time that he could spend on his self-development or on loved ones and friends.

How often do you worry about things that are not worth your attention? And how to stop worrying for no reason?

First of all, you need to realize that your anxiety will not bring you any benefit. Only harm. Train your self-confidence. Confident people almost never have reasons to worry.

And stop worrying about what doesn’t depend on you, it’s useless. It’s stupid to waste time on something that will only ruin your mood; it’s better to spend it on improving your skills and increasing your self-esteem.

The material was prepared by Dilyara specifically for the site

Are you prone to fits of rage? Do you curse everything, kick things and shout obscenities, scaring away all the people around you? Do you ever feel like your blood is boiling when you're stuck in traffic, receive relatively minor bad news, or simply hear something you didn't want to hear? If this is the case, then you need to find a way to manage your anger before it controls your life. Dealing with chronic rage isn't easy, so it's important to learn how to calm down in the moment and in the long term.

Steps

Calm down in moments of anger

Go for a walk. Walking away from the situation helps you calm down and think things through. It's even better if you can go for a walk in nature, where you can take your mind off the problem and enjoy the beauty of the world around you. Walking will help you burn off some of it instantly. negative energy and move away from the question. If you're having a heated argument, there's nothing wrong with saying, “I'd better go for a walk.”

Resist the first impulse. If you are prone to fits of anger, then it is likely that your first impulse will not be very good. You might want to kick your car, punch a wall, or even yell at someone. Instead, ask yourself if this would be a good and productive action, and stop yourself if necessary. Stop for a moment to understand how you really should act, and think about what will best calm you down.

• Your first impulse can often be destructive and completely unreasonable. Don't make things worse for yourself by giving in to him.

1. Dance. You might think that the last thing you want to do when you're angry is dance, and that's exactly why you should do it. If you feel angry, turn on your favorite uptempo tune and start dancing and singing along loudly. So external stimulus will distract you from negative thoughts.

   • If this method works for you, you can even choose a specific song to play whenever you feel angry.

2. Do a deep breathing exercise. Sit up straight in your chair. Inhale slowly through your nose, stretching it into 6 counts. Then exhale for a count of 8 or 9. Pause and repeat 10 more times.

   • Try to concentrate on your breathing, getting rid of thoughts about what upset you.

3. Count down from fifty. If you start saying the numbers out loud or even in a whisper, you can instantly calm yourself. Try doing nothing during this time so that the only thing you have to worry about is the numbers. Focusing on this simple and specific task will prevent you from becoming overwhelmed with anger and will force you to think about the problem with a fresh mind.

   • If you're still angry, repeat the exercise or even start counting down from 100.

4. Meditate. Meditation allows you to control your emotions. If you feel like you can't control yourself, help yourself with meditation. Try to physically distance yourself from the problem: go outside, onto the stairs, or even to the restroom.

   • Take slow, deep breaths. This will slow down your heart rate. The breaths should be deep enough to allow your belly to expand and contract.
   • Imagine how golden light fills your body with every breath, and your mind relaxes. As you exhale, imagine something black and dirty leaving your body.
   • If you train yourself to meditate every morning, even when you're not angry, you'll feel more calm overall.

5. Imagine something pleasant. Close your eyes and imagine your favorite part of the world, be it the beach you went to every summer as a child or the beautiful lake you still remember from your school days. It can also be an image of a place where you have never been before - a forest, a field of flowers or a beautiful panorama. Choose a place that instantly makes you feel calmer and more peaceful, and you will notice that your breathing normalizes.

   • Focus on every detail. The more details you see, the easier it is for you to distance yourself from angry thoughts.

6. Listen to calm music. Relaxing with your favorite performers will help you calm down and lift your spirits. Music has been proven to make us feel a certain way and bring back memories. It can calm angry or anxious people, even if they don't know where the anxiety is coming from.

   • Classical music and jazz are especially helpful in this regard, but you should find what works for you.

7. Turn on positive thoughts. You will be able to suppress your anger if you focus your attention on positive thoughts. Close your eyes, let it all go negative thoughts that come to mind and think of at least three positive things. Positive thoughts can be positive aspects a situation that you are worried about, or simply thinking about something else that you are looking forward to or that makes you feel happy. Here are some examples of positive settings:

   • This will pass.
   • I can bear it.
   • Difficult situations are opportunities for development.
   • I won't be angry forever, this is just a temporary feeling.

8. Learn to communicate productively. In a fit of anger, you may blurt out the first thing that comes to your mind, which will make you even angrier and anger your interlocutor. As a result, the situation will look much worse than it is. If something makes you angry, think about what made you angry, and then express your feelings.

9. Know when to ask for help. Many people can cope with anger on their own, but you may need professional help if:

   • Little things make you angry.
   • When you are angry, you behave aggressively: scream, scream, fight.
   • The problem is chronic and keeps recurring.

10. Join an anger management program. Such programs are quite effective. They help people understand the nature of anger, develop strategies for managing it, and learn to control their emotions. There are many options for such programs, and you can choose what suits you.

    • In your area, there may be individual classes for people of a certain age, profession or life circumstances.
    • To choose a program, look for information about such programs in your city on the Internet. Please clarify your request if you are interested in any specific topic.
    • You can also ask a doctor or psychotherapist to recommend such programs there.

11. Find the right therapist. The best way to remain calm is to understand where the cause of anger lies. A therapist can teach you relaxation techniques that you can use in situations that trigger your anger. Your therapist will help you learn to control and express your emotions. In addition, a therapist who specializes in issues from the past (such as parental neglect or childhood abuse) can help reduce anger caused by past events.

    • There are organizations that provide psychological assistance for free. For example, you can get it.

Unfortunately, for many of us, stress has become an integral part of everyday life. Be in all the time under stress- not the most pleasant way to spend time. Moreover, long-term stress negatively affects the body, causing the development of a variety of health problems, including asthma, heart disease and diabetes. Is there a way out of this situation? Learn to calm down! Whether you have a day off today, or, conversely, a tense situation is in full swing, if you approach things correctly, you can always relax and start enjoying life. Always remember a simple rule: "Relax!"

Steps

Give yourself a rest day

Set aside all your responsibilities for a while. When you want to have a day of rest and relaxation, the key is to prepare ahead of time. It's hard to truly relax and unwind if you have to focus on completing a work project or tending to a screaming baby. Below is a list of things you can do ahead of time. Of course, everyone's life circumstances are different, so some of your responsibilities may not coincide with the list below:

• Take an extraordinary day off from work. If necessary, take days off as vacation credit. Please note that most often management will expect you to give advance notice - usually several weeks in advance.
• If you have children, hire a nanny. Of course, children are a great blessing, but sometimes they can turn our lives into a real nightmare. You shouldn't take risks, otherwise you may end up spending your entire day off playing ok and changing diapers. It is better to entrust the care of the child to a responsible nanny on this day.
• If necessary, make preparations for the trip. Sometimes you just need to change your routine to relax. If you want to get away from the city, buy tickets or reserve a hotel to stay in advance so you don't have to do it in a last-minute rush.

1. Pamper yourself and take a relaxing bath or shower. When you do decide to get out of bed (and on a rest day you can do this whenever you want), start your day with a relaxing bath or shower. A warm bath or shower has been proven to help calm the mind, relieve tense muscles, and clear cluttered thoughts. More importantly, a bath helps you feel good and makes it possible, at least for a while, to forget about all the problems and focus on the pleasant sensations of your body - in other words relax.

   Have a cup of coffee or tea with friends. If drinks containing caffeine cause you headache or provoke nervousness, you should not include this item on your rest day to-do list. If you think a little caffeine wouldn't hurt you, drinking a cup of coffee with friends can help you relax and take your mind off the stress of everyday life. In fact, according to some studies, if a person drinks coffee with people with whom communication brings him joy, it has a pronounced relaxing effect on him. On the other hand, if you drink coffee alone, it may even increase your stress.

2. Give yourself the opportunity to take up a hobby that you usually don't have time for. Do you consider yourself the second Picasso? Have you been dying to pick up an old guitar and play some original compositions? Today is the time to pamper yourself. A day of rest is good because it gives you the opportunity to devote a lot of time to all those things that you secretly wanted to do during those long hours spent performing the necessary duties of life. Now you can feel free to spend a few hours (or even the whole day if you want) to bring joy to yourself. Here are some things you might want to do:

   • Try doing something creative. When you're in last time painted a picture, wrote a song or composed a story? If you can't remember, you might want to do something creative today and complete a project at your own pace.
   • Do minor repairs or home improvements. Small home renovations or home improvements can bring you great satisfaction (and are a great long-term investment of time and energy because they will reduce your home's maintenance costs).
   • Read a book. Real, time-tested paper books are becoming a rarity today. Nothing calms a person more than a few hours near the fireplace. spent reading your favorite book. Think about it, maybe this method of relaxation is right for you.
   • Play video games. There's nothing wrong with lounging on the couch for a few hours playing video games. However, if this activity already takes up a lot of time in your daily life, it is better to consider some other hobby that you usually pay attention to much less often.

3. Try to cook a simple dish. Delicious food is what you just need on your rest day. Do you want to improve your cooking skills (and save some money that you would have spent at a cafe or restaurant)? Try preparing delicious and nutritious food for yourself and for the friends who may be hanging out with you. You can find thousands of different recipes on the Internet. A few minutes of searching in Yandex - and you already have several dozen recipes for your favorite dish. You can also choose any dish from a wide variety of recipes on our website. .

   • If you don't like to cook, don't hesitate to reserve a table at your favorite restaurant or order food delivered to your home. Delicious food is one of the undeniable sources of pleasure for a person; you should not neglect it on your day of rest!

4. Complete your daily tasks without haste. If you have organized yourself a day of rest, this does not mean that you cannot do something useful. It would be a good idea to take care of some things that you still need to do in free time. Not only will this give you the satisfaction of having done something meaningful, it will also reduce your stress levels in the long run. After all, any obligatory task you complete today will not be hanging over your soul tomorrow. Below is a list of cases you may want to consider:

   • Pay your bills
   • Send letters and parcels
   • Send your resume to positions of interest
   • Solve support problems
   • Do things related to government agencies(for example, check and pay fines to the traffic police).

5. Watch a movie. Watching movies is the most calm and relaxing way to have fun (unless you choose a horror or thriller movie to watch, of course). Sit back on the couch next to your loved one or invite your friends over. A few relaxing hours spent watching long-loved films or new cinema releases will be the perfect end to a day of relaxation.

   • If you have the opportunity, you could even have a movie night with your friends. You can choose movies with a specific theme (for example, art house) or choose films at random. The choice is yours!
   • If your budget allows, you can enjoy watching movies on the big screen by going to the cinema with your friends. If all your friends are busy that day, you can go to the cinema alone, although not everyone likes to watch movies alone. If you don't want to break the bank, try to find matinee shows with inexpensive tickets.

6. Spend the evening in public (or at home!) Some people enjoy finishing a day of rest on fun party in a nightclub, while others prefer to stay at home and go to bed earlier. You and only You decide what the perfect ending to your day of rest will be!

   • No need to think. that you simply must go somewhere to have fun in the evening, even if you don’t feel like it. Your friends won't be going anywhere until tomorrow if you decide to skip one night at the club and go to bed early.
   • Conversely, if you have the opportunity, go with friends to night club and have fun like in the old days good times. Of course, you shouldn’t go on a spree if you have an important event planned the next day. If you return home late from a party, the next day you are unlikely to have the strength to work hard.

7. If you're old enough, a little alcohol might be a good idea (especially if you're smart about it). Let's face it, work and daily responsibilities can stress anyone out. Sometimes we just need to relax a little with the help of alcohol. There is nothing wrong with this, especially if you know when to stop. For example, if you drink one or two glasses of wine with friends at the end of a hard day, it is unlikely to harm you in any way. According to some data, moderate consumption alcoholic drinks(for example, a small bottle of beer daily) is actually good for human health.

   • However, do not forget that excessive alcohol consumption will only increase stress. Not to mention the consequences of excessive drinking, such as hangovers, nausea and other unpleasant physiological effects, the loss of control due to heavy drinking can lead to poor decisions that will ruin your life for a long time (and can even land you in prison).

8. Find a constructive way to release your overwhelming energy. A good way to deal with suppressed stress is to channel it into another direction, where the excess energy and tension will help you do something useful. For example, feelings of anger and anger will make it much easier to complete a long, intense workout (and most importantly, physical exercise- this is a good way to reduce your stress level and improve your mood; Below you will find more information on this issue). Another good way is to sublimate stress energy into creative activities, such as writing stories or playing a musical instrument.

   • In our example with unexpected work On weekends, constructive behavior would be to head to the gym after work rather than straight home. This would provide an opportunity to derive health benefits from anger. You could run, do a few sets of weights, and if you're really angry, you could hit the punching bag heartily.

9. Try meditation. While some may find this advice cheesy and newfangled, learning to meditate has been proven to help many people cope with stress and, in other words, relax. There is no universal “right” way to meditate. Generally speaking, to begin meditation, you need to get away from a stressful environment, close your eyes, breathe slowly and focus on getting rid of annoying, anxiety-inducing thoughts. Some people need to take complex yoga gymnastics poses for meditation, others mentally imagine certain images or pictures, others repeat it out loud simple words or mantras. There are people who walk in circles during meditation!

   • If you need more detailed information on this issue (including detailed instructions how you can free your mind from annoying thoughts), you can find many wonderful articles about meditation on our website.

10. First of all, make an action plan and stick to it. All of the above techniques can be extremely useful if used wisely. However, if you want relief from stress to make you feel satisfied and benefit you, you need to try deal with it. The temptation to run away from stress at work, school or home is, of course, very strong, but the most quick way getting rid of stress is to fight it. In addition, the satisfaction of a job well done will help reduce stress on for a long time, even if you have to work hard to achieve your goal first.

    • In our example, it would be optimal to try to complete the task as quickly as possible, for example, on Friday evening or Saturday morning. Then you will still have a lot of free time to implement all your plans for the weekend. When you come to work on Monday, it would be a good idea to talk with your boss and discuss how best to organize your work in order to avoid such emergency situations in the future.
    • Don't put off work until the last minute. Putting off work now will only increase your stress, especially if you have work to complete by a certain deadline. If you get the job done right away, you can then truly enjoy your vacation. Otherwise, you will constantly worry that you will still have to do the work that has been put off for later.

Exercise more often. As we already mentioned, one intense workout has been proven to help quickly relieve stress in a short time. However regular Playing sports is also an effective way to maintain a positive, calm attitude towards life for a long time. Although it is still not fully understood which biological mechanisms provide this effect, Scientific research show that regular exercise may provide significant protection against stress-related health problems, especially depression.

• On our website you can find many articles that will give you information in a clear and intelligible form on how to make physical exercise a part of your life, including examples of complexes for different levels physical training.

Get more rest. The quality of sleep can have a huge impact on how we feel while we're awake. Try to remember the last time you stayed up all night and how you felt the next day. Even one sleepless night can ruin your entire day's well-being, and chronic lack of sleep can be a leading factor causing stress in the long term. There is evidence that long-term lack of adequate sleep increases the risk of stress-related diseases, such as heart disease, stroke and many other diseases. If you want to be healthy and live a stress-free life, get plenty of restful, long sleep every night (it's generally accepted that an adult should get between seven and nine hours of sleep a night).

• It's also important to understand that the relationship between sleep and stress also works in the opposite direction. In other words, just as lack of sleep can cause stress, stress itself can cause insomnia.

• Change your position: Studies have shown that lying down is much easier to relax than standing.
• Some people advocate the idea of ​​"refreshing naps", arguing that a short nap of 15-20 minutes during the day is a great way to relax and rejuvenate during a busy day. However, other people say they have difficulty waking up fully after a short nap.
• Here are some more ideas to help you calm down:
  • Look at the rain or clouds.
  • Have someone read a book out loud to you until you fall asleep.
  • Wash your face with cold water.
  • Draw with pencils or paints. And don't worry about what kind of drawing you end up with.
• If your nervousness and anxiety increase after a cup of tea or coffee, try replacing them with caffeine-free alternatives. Drinking caffeine can cause stress for some people, especially if they become dependent on the substance.

Warnings

• Rest can greatly enhance your ability to be creative (as long as you don't go to the other extreme and become lazy, of course). Sleeping, relaxing, or daydreaming can help replenish your creativity. The next time you're feeling writer's block, take a break from work for an hour and you'll feel refreshed.
• You should not allow the desire to relax and rest distract you from serious matters (for example, from work). If you are in the middle of a serious project, it is best to take short breaks of 10-15 minutes every hour. If you are doing small tasks, make sure you complete the next one before resting.

Let's ask ourselves what happens to us and our body when we are nervous?

IN modern world With constant movement and activity, people regularly face stress. Constant stress haunts us at work, on the way home, and we try to do everything - from this nervous tension It only gets stronger. Stresses have become obligatory traveling companions on life path each person.

And then we begin to think: how to become more restrained, remain calm and stop being nervous in various stressful situations.

At the moment of stress, all systems of our body are involved in the process of nervous excitation. One of the most common effects of stress is migraine. It occurs due to spasms of muscles and blood vessels, which lead to a slight shift internal organs person. This reaction of the body provokes a decrease in the amount of oxygen in the blood and subsequent oxygen starvation. Also, nervous overexcitation leads to an increase in the hormone “cortisol” in the body. In normal quantities, this hormone performs a protective function, however, when it becomes too much, it leads to poisoning and subsequent destruction of the body and human health in general.

Psychology says that experiencing stress and the habit of worrying and being nervous is the cause of loss of health, premature death, problems in the family and personal life.

Be careful - medications!

The easiest way to cope with stress, stop being nervous and relax is medication. However, it must be taken with great caution.

Sedatives medications in addition to the benefits, they can cause significant harm to the body, because have contraindications and can be addictive.

Drugs are divided into three groups, based on their methods of action on the body, each of which has its own characteristics:

1. Used for excessive anxiety, rapid heartbeat, irritability
2. The second type of medication is a strong antidepressant, prescribed for decreased activity of the body, lethargy
3. The third one should help when symptoms of the first and second types alternate with each other.

Any of these drugs is prescribed by a doctor and taking them without a prescription can lead to dire consequences. Therefore, in case of mild symptoms of nervous overexcitation of the body, medications help well plant origin. They help you relax and have no significant influence on the body. These medications include:

• Valerian tincture;
• Motherwort;
• Negrustin;
• Persen;
• Novo-passit.

The last three drugs contain St. John's wort, lemon balm, mint, motherwort, hops, etc. All these herbs have a beneficial effect on the human body - they calm the heartbeat, relax, reduce blood pressure, and help to control oneself in stressful situations.

It is possible to control yourself in a stressful situation without resorting to medication!

Be that as it may, and no matter how the pages of magazines, newspapers and television are full of offers of drugs with which you can calm down and relax without harm to your body - all the same, this is an external and, in some cases, chemical effect on your body. Every person wants to take fewer pills, strengthen the nervous system and start living using internal resources. But is it possible to learn not to be nervous and calm down on your own? Psychology tells us yes. And almost everyone can do this.

Exercises

If you find yourself in a stressful situation, when you feel like everything is pissing you off, you can’t think about anything other than the problem, your heartbeat quickens, you start to freak out - you should start doing simple exercises:

• To begin, count to 10. You need to breathe slowly, tracking your every inhalation and exhalation.
• Water gives peace of mind. You can use it in different ways - ideally, you need to swim. However, if this is not possible, wash your face, wash any item you have at hand, wash the dishes, trying to breathe slowly. Drink a glass of water - the simplest way calm down in any stressful situation.
• Take a walk. Any physical exercise - it will be running, dancing, exercise gym or walking will help improve your health, remove toxins from the body and help release negative energy.
• Tears cleanse the soul. And so does your body. Toxic substances that are released into the blood during moments of stress are released along with tears. That is why in some situations crying is not forbidden, but even useful.
• And finally, get out of the situation that infuriates you and makes you angry. If you are in a difficult meeting, or having an unpleasant conversation, etc. – the simplest thing you can do is go out. Both literally and figuratively. Give yourself time to calm down, use the methods listed above and, when you become calmer and stop being nervous, return to the situation.

The tips listed above will help answer the question of how to learn not to be nervous, how to cope with stressful situation, become calmer here and now. However, there are many people among us who, due to the specifics of their temperament, character and lifestyle, are prone to excessive anxiety and nervous overexcitation in situations where there is objectively no reason for this. In this case, you need to start changing your lifestyle and thinking.

Live in peace and harmony with yourself

The changes you need to make in your life are related to all aspects of it. Firstly, it is a way of thinking.

We need to learn to stop being nervous about anything, and the reasons for calm are in our heads.

Secondly, a positive attitude towards your body and organism and working with it helps you not to get nervous over trifles; thirdly, a certain lifestyle in general contributes to peace of mind. Below are tips on how to implement this:

1. Proper nutrition. System simple rules will help strengthen the body, not be nervous and feel energized all day: eat more fruits and vegetables, do not forget about fermented milk products and morning porridge. Try to minimize the consumption of fatty and sweet foods, but do not overdo it - sweets in the morning are even beneficial, because they contain glucose, which is necessary for your body.
2. You need to start doing exercises regularly. Immediately when you wake up, turn on the music, warm up, dance. Develop a system of physical exercises.
3. Learn to be distracted. This means that in addition to your main responsibilities, you have hobbies, places where you feel good and calm, friends, etc. When you find yourself in a situation that pisses you off, think about it.
4. Keep a record of situations that make you nervous. Keep a notepad with you at all times, jotting down when you experience symptoms of anxiety. Analyze them regularly - find commonalities and reasons. For example: “I always get nervous in company strangers", "I lose my temper when people argue with me", "I begin to worry about important event" and so on. Once you understand what situations and why unsettle you, you will be prepared for them and will be able to manage them.
5. Always remember that it could have been worse. Many people have a more global problem than you. The thought is material.
6. Have clear goals and plans. Aimless existence is a cause for stress, because time passes and nothing changes in life.

Set achievable goals for yourself, strive for them - and you will see how minor failures and unpleasant situations will stop bothering and worrying you.

1. Plan your affairs. Very often the cause of stress is lack of time. Watch it, give yourself enough of it to live and do anything slowly. Also, planning will allow you to track your effectiveness and maintain control over the situation and your life.
2. Strive for an adequate assessment of your personality and what happened to you. Very often we overestimate the significance of events and situations, think about the bad and begin to get nervous and worry about things that lose their importance over time.

Try to keep in mind what you define as the most important thing in life, for example: family, children, travel, career, etc.

Accordingly, everything else becomes less important and there is no point in worrying. You need to try not to blame - you are not God and you are not perfect, like all people. Be kind to yourself - “I lash out because I have the right to, but I’m starting to fight it”

1. You need to stop thinking about bad things. This means that we create a problematic situation in our heads and begin to worry about it, although in reality it does not exist and may not exist at all. Your thoughts about possible failures and losses are just fear, which speaks of your lack of confidence in yourself, in your loved ones and prevents you from living.

Remember - there are no hopeless situations!

Drive away negative thoughts and don't let them control you.

1. Try to think and worry less about how others perceive you. More precisely, don’t think at all. You can never be completely sure of your assessment of what people think about you. So is it worth worrying about? Moreover, we greatly exaggerate our own importance in the eyes of others. Others have their own problems, and they think first of all about themselves, not about you.
2. Nobody owes you anything! Always remember this when you start to get irritated and nervous because someone's behavior is not what you would like. You do not have the right to force others to act solely in accordance with your interests. Try to see the good in the bad.
3. Maintain a balance between work and rest. Both work and play should be present in your life. Have the opportunity to get work done and relax when you need it.
4. Take your time! The desire to manage everything and do several things at the same time is the first cause of stress. Set priorities, and always keep in mind that your healthy body and peace of mind are the most important and precious things you have.

Calm, just calm!

The ability to manage your emotions in different situations, maintain good spirits and think positively is the basis of longevity and happy life. Yoga, meditation - first of all, they teach how to stop being nervous in stressful situations and calm down. In the life of every person there are many situations that make you very worried, nervous and irritated; you just need to learn how to treat them correctly.

No one can relieve you of stress, but it is within your power to make it as safe as possible.

Using a model for organizing your life and techniques for responding to stress, you can regulate your condition, relax and change your life for the better.