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 of the nervous system, and from a psychological point of view, it is associated 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 is 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 There is a 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. Effective way 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.

Chronic nervous tension is a companion of our time. We are constantly nervous and worried about something in our lives: about ourselves and our future, about loved ones, relatives, about children, about work, about money and many others, not always important things. Many disturbing thoughts flash through your head every day, causing constant stress. Many are in nervous tension without even realizing the real reason your anxiety. Therefore, in this article we will talk about how to calm down when you are very nervous, how to find harmony and inner peace.

Worry and anxiety are a natural, and even useful, tool with which our body informs us about external threats. This is why the fight against stress is often ineffective. Unfortunately, there is no one universal technique or “don’t be nervous” switch. What works great for helping some people stay calm is completely ineffective for others. Therefore, try and choose exactly the method that will help you calm down and not be nervous.

Square breathing exercise

Helps cope with anxiety and excitement, easily move from a negative to a neutral, calm state. The square breathing technique can be used if you are very nervous before meetings, important negotiations, public speaking, exams. The exercise is very simple, anyone can do it, and does not require special training, it is performed in 4 steps:

• take a breath and at the same time count to yourself: “one thousand one, one thousand two, one thousand three, one thousand four...” (as is more comfortable)
• hold your breath for the count of one thousand one, one thousand two, one thousand three, one thousand four...
• now exhale to the count of one thousand one, one thousand two, one thousand three, one thousand four...
• now hold your breath again, counting to yourself one thousand one, one thousand two, one thousand three, one thousand four...

Square breathing pattern: inhale (4 sec) – hold your breath (4 sec) – exhale (4 sec) – hold (4 sec) – repeat from the beginning. Moreover, the duration of inhalation and exhalation can be selected individually, it can be 4 seconds, maybe more - 6-8 seconds, or less, the main thing is that it is comfortable to perform the exercise.

Diaphragmatic breathing

When a person is excited or nervous, his breathing becomes rapid and intermittent (the person breathes through his chest). A little explanation: there are several types of breathing. Most people expand their mid-sternum when breathing. This is chest breathing. If breathing is carried out top part sternum – high costal breathing. However, more useful and effective for calming and relaxation is diaphragmatic breathing, that is, breathing with the participation of the diaphragm, breathing with the stomach. In order to calm down and get rid of stress, we take a deep breath, absorbing a large volume of air, and then exhale it slowly. This is called very deep breathing. This will be the case for many effective tool with excitement and nervousness. In order to learn to breathe with your diaphragm, you must adhere to the following recommendations:

1. Lie on your back and place a book on your stomach. You need to breathe so that the book rises with your breath.
2. Sit in a comfortable position, straighten your posture and lower right hand on your stomach, and place your left chest on your chest. Breathe in such a way that only your right hand moves.
3. It is desirable that the inhalation and exhalation be equal in time. To do this, it is most convenient to count the beats of your heart. Inhale 4-6 beats - exhale the same amount.
4. To enhance the effect, you can repeat the affirmation to yourself: “With every breath I relax, with every breath I smile.”

"Byaka-zakalyaka"

The technique is simple, but very effective in combating not only anxiety, but other negative emotions and experiences. It can be classified as art therapy, and it takes from 5 to 15 minutes to complete. Instructions:

• take a pen or pencil, a sheet of blank paper, or better yet several at once, because when strong emotions one may not be enough.
• As a rule, excitement is physically felt in a specific part of the body: in the chest, in the stomach, in the head, in the form of spasms, clamps, or simply vague unpleasant sensations, i.e. you need to determine the localization of your destructive emotion;
• mentally set yourself that all the excitement comes out onto paper through your hands, leaves your body, and never returns; There are no strict recommendations here, everything is done in any form, as you like best;
• you just start moving a pencil or pen across the paper without controlling your movements. If you do everything correctly, your hand itself will begin to draw all sorts of lines, “scribbles”, write out all sorts of pretzels; do it until you feel relief, until you feel that enough is enough (if you have hardened one sheet, feel free to take the next one);
• Next, you need to get rid of the drawn “masterpiece” in any convenient way: you can tear it into small pieces and flush it down the toilet, you can burn it and scatter the ashes in the wind, crush it, trample it and throw it in the trash, or come up with your own way - the main thing is to get rid of your “negative creations."
• Enjoy the relief, it usually comes fairly quickly.

This technique is quite universal; it can be used to relieve anxiety, irritation, resentment, worries, and any stress. For a longer lasting effect, you need to repeat it more often.

Contact with water

One of the simplest and available ways calm down, especially if you are very nervous and worried - this is any contact with water. Scientists have long noted that the sound and contemplation of running, running water, the sound of waves calms, relieves fatigue, and promotes deep relaxation. So, if you need to calm down quickly, you need to:

• Drink a glass of plain water in small sips - incredible, but it helps;
• go to the bathroom, turn on the water, hold your hands under running water for as long as possible;
• wash the dishes, the floor, something else;

When you have a little more time:

• take a shower, contrast is most effective;
• take a hydromassage bath, if possible;
• go to the pool, lake, swim (double effect: the calming effect of water + physical activity);
• go out into nature, sit by a stream, by a river, look at the water.
• walk in the rain without an umbrella; It is not suitable for everyone, since there is a danger of catching a cold, but the effect is amazing. Anyone who has accidentally gotten wet in the rain knows that then you come home, and your soul is happy, it’s unclear why, problems fade into the background, just like in childhood, when you got ankle-deep into a puddle, and you’re happy...

During physical activity, the body releases certain chemical substances, which explains the usefulness of physical activity for a person’s mental state. These substances include endorphins. Their action is similar to that of opiates - they dull pain and induce a state of calm and tranquility. Another substance, dopamine, is an antidepressant and is also produced by the body during physical activity. Improving the psychological state due to physical activity is based on physiological basis, and this is a scientific fact.

The positive effect persists for several more hours after “physical exercise,” or rather, after “after physical exercise.” The most accessible types of physical activity:

• general cleaning of the apartment;
• washing by hand, washing floors, windows;
• dancing;
• yoga class;
• walking, running, cycling.

Meditation

Meditation techniques are the most popular and accessible to master. They have been sufficiently studied in terms of relaxation and positive effects on physical and psychological health.

Many people think that meditation takes a lot of time and don't even try it. effective method. Here are some of the shortest and most effective meditations that will help you quickly calm down and not be nervous.

Exercise: Track your own thoughts

Find a quiet place where no one will disturb you, close your eyes. For 5 to 10 minutes, simply observe the thoughts that come to your mind. In this case, the main thing is not to do anything, not to strain (even mentally) - you just need to observe. Allow your thoughts to simply come and go, without any judgment about what is happening. Most likely, there will be complete confusion and chaos in your head, a pile-up of sensations, memories, situations, assessments, your own and other people’s statements. This is fine.

After the first minutes of this exercise, you will notice that your thoughts slow down and you become calmer. At a certain point, you abstract from everything, you become just an observer. After some time, you will begin to notice that small pauses appear between thoughts. During these periods of thoughtlessness, you will be able to feel true peace and tranquility.

Calming reflex technique

This technique was proposed by psychologist Charles Strebel. The author claims that this technique allows you to relax very quickly, with systematic training in 6 seconds. So, the technique itself:

• Focus on what worries you.
• Smile to yourself. This will help relieve tension from the facial muscles.
• Tell yourself: “My body is relaxed and my mind is actively awake.”
• Inhale lightly and calmly.
• As you exhale, relax and lower your lower jaw - if done correctly, the upper and lower teeth should not touch
• Imagine how heaviness and warmth spread throughout your body from head to toe.

“Instant Calm” technique

1. Continuous breathing. Despite the appearance of excitement, continue to breathe calmly, evenly and deeply.
2. Positive facial expression. As soon as you feel yourself starting to get nervous, smile slightly.
3. Appearance. Imagine that you are being lifted by a thread - straighten your chest, stretch your neck, lift your chin.
4. Release a wave of relaxation to tense parts of your body.
5. Soberly assess the situation, tell yourself: “Everything that is happening now is real, and I will find the best solution.”

Meditative breathing: basic exercise

The technique of pure observation of your breathing is simple and effective at the same time, does not require special skills, a state of relaxation and calm occurs quickly, within a few minutes. Close your eyes, get comfortable, and just watch your breath. You should not strain, try to influence the rhythm or depth of breathing - just observe. Concentrate on how the air enters the lungs through the nostrils and then comes out again. Inhale - exhale. This is the most simple technique, applicable in almost any situation. After some time, you will be able to notice how your breathing becomes slower and calmer. The more consciously and carefully you observe your breathing, the faster you will feel calm.

Anger, stress and anxiety can throw anyone off balance. It seems that in such a state it is impossible to control emotions, but in fact, learning to calm down is a very real task. This valuable skill will help you cope with unforeseen circumstances and a surge of negative emotions. Explore physical and mental exercises that will teach you how to deal with and cope with stressful situations.

Steps

Part 1

Breathe from your diaphragm. Start with a deep breath: inhale for 5 seconds, inflating your stomach, hold your breath for 5 seconds and exhale, also for 5 seconds. Take a few normal breaths, then continue breathing from your diaphragm until you feel calmer. With diaphragmatic breathing, the lungs are completely filled with air. This can be especially helpful if you feel like you're having trouble breathing or are short of breath (which often happens when you're anxious, angry, or stressed).

Listen to the world around you and your feelings. Paying attention to your feelings and your surroundings calms your mind. Focus on sounds, temperature, smells, tactile sensations and your breathing. Focus on them until the tension begins to subside. It can calm the mind and has also been shown to reduce stress, lower blood pressure and help with chronic pain. In addition, this practice sharpens attention and helps control emotions.

Consistently relax your muscles. Tighten and relax muscle groups one at a time, starting from your head and ending with your toes. First, focus on your facial muscles, tense them for 6 seconds, then relax them for 6 seconds. Do the same with your neck, shoulders, chest, arms and further down until you feel your body relax.

• Consistent muscle relaxation reduces muscle tension. This may reduce feelings of anxiety or anger and help you relax.

1. Get some exercise. If you're feeling anxious or angry, try some exercises to help you calm down. Resist the urge to focus on what upsets you. Instead, exercise or exercise to calm your body. During physical activity The body releases endorphins, which can ease your stress response, improve your mood, relieve muscle tension, and calm you down. Research also suggests that exercise can have an effect on the brain, making you less susceptible to stress.

   Play and walk with your pets. Dogs and cats are one of the best helpers in dealing with stressful situations. Talk to your four-legged friend, pet him or take him for a walk. Research shows that 55% of people who spend time with pets feel less stressed and 44% feel more optimistic about life.

   • If you don't have a pet, cuddling a stuffed animal can sometimes help. As an alternative, you can go to the zoo, aquarium, go to natural Park where you can see wild animals. Watching animals go about their normal lives is very calming.

2. Try to eat a healthy diet. When you are upset or depressed, in a simple way comfort comes from food. However, do not “eat” stress junk food: Understand that, unlike her, healthy diet can actually improve your mood and give you the energy you need to difficult situation. Not only do you eat a healthy diet, but also look out for foods that have been shown to be especially helpful when you need to manage stress and relax:

   • Asparagus
   • Avocado
   • Berries
   • Oranges
   • Oysters
   • Walnuts

3. Avoid substances that interfere with your calm. Stimulants can make it difficult for you to relax and calm down. A classic example is caffeine, which is a stimulant. nervous system and causing a burst of energy. Also, you should not relax with alcohol and nicotine. In particular, nicotine increases heart rate and blood pressure, which, on the contrary, prevents you from calming down. In addition, addiction is very difficult to break, which creates additional stress and anxiety.

   Part 2

   Calm your mind

   1. Distract yourself with some pleasant or calming activity. Sometimes anxiety or anger comes from focusing on unpleasant things you have to do or that have made you angry. If you constantly think about them, you will find it difficult to calm down and you will not be able to concentrate on your business. Take a break. Try not to think about what caused the negative emotions, and this will help relieve stress.

      • For example, you can read, do photography or crafts, meet friends, dance or watch a movie.

   2. Talk to a friend. Talking about what's making you angry or worried will not only help you calm down, but it will also make you feel supported by your loved ones. You will realize that you are not alone. The support of others is important for feeling calm and safe.

      Try meditation. Sit comfortably in a quiet place. Concentrate on your breathing and watch your thoughts. Let worries come and go - don't dwell on them. It has been proven that 30 minutes of daily meditation can change behavior and brain function. It will help you feel in control of your body and emotions, even when you are angry or anxious. By focusing on your breathing and allowing thoughts to come and go freely, you can bring peace to your body and mind. To focus on the present moment, it is helpful to ask yourself the following questions during meditation.

      • What do I notice in my breath?
      • What do I notice in my thoughts? Can I let them go without delaying them?
      • Is my body tense? Where exactly is the tension concentrated?

   3. Do the math. Take a few deep breaths and start counting very slowly. You can go up to 10 to start, but continue if you still feel angry. Focus on the score, not on the situation that makes you angry. This great way resisting anger instead of giving in to it.

      Keep a diary. Try to describe your feelings. This is a good way to cope with emotions, especially if you are naturally inclined to write. Don't try to write in complete sentences and watch your grammar. You can even just write down individual phrases or words if it helps you calm down. What matters here is the process of thinking about and recording your internal conflicts.

      Develop a positive mindset. Developing an optimistic attitude towards everything will help you remember the good and let go of what you cannot control. Once you understand that not every situation can be controlled, you can focus on managing your own emotions. This will help you take a step back and calm down.

      Find or create a place for yourself to relax. Each person will have their own place, so decide for yourself where to go if you find it difficult to cope with emotions. You might want to escape to nature. Look at the water or wander through it and let it calm you. Or maybe you find it easier to relax when surrounded by people who respect and support you. Don't spend too much time with people who make you angry.

   Part 3

   Ask for help

   1. Know when you need medical help. If all your attempts to calm your body and mind are getting nowhere, you may need professional help. Medication or psychotherapy can reduce stress or chronic anxiety, which is the cause of your nervousness. Health care may be needed in the following cases (all of which are symptoms of an anxiety disorder):

      • Anxiety interferes with your work, communication, or relationships
      • You feel like you can't stop worrying and calm down.
      • You can't relax or concentrate
      • You avoid situations that might make you anxious
      • You have trouble sleeping
      • You feel constantly stressed

   2. Get to know Cognitive Behavioral Therapy. Your therapist will likely encourage you to continue using self-help tools, such as calming your body and mind through relaxation techniques. However, you will most likely start cognitive behavioral therapy. It will help you analyze what worries, worries or stresses you. By identifying the causes, you can develop effective strategies to calm down. With cognitive behavioral therapy you will learn:

      • Understanding which worries are useful and which are not, which will help you accept stress and respond correctly to it.
      • Determine what throws you off balance, what factors are critical, and how long you cannot calm down. This will help you track your progress during therapy.
      • Use deep breathing techniques and consistent muscle relaxation.
      • Change negative ways of thinking or reacting to more constructive ones. This will help calm your mind.
      • Face situations in which you would normally feel worried, worried or panicked. You will feel that you can control them.

   3. Try medication. Therapy and self-help techniques are the main ways to calm yourself, but your therapist may prescribe medications for short-term use. These are usually anti-anxiety medications that help you calm down. Typically, the following are prescribed for anxiety disorders:

      • Buspirone (spitomin) is a drug that relieves anxiety and does not cause addiction or sedation. It helps cope with anxiety, but does not eliminate it completely.
      • Benzodiazepines are fast-acting anti-anxiety medications, which makes them effective in situations where you can't calm down. However, with frequent use, psychological and physical dependence may develop after a few weeks. For this reason, they are prescribed only for severe anxiety conditions.
      • Antidepressants – these are used for long-term treatment, as it may take up to 6 weeks to reduce anxiety. They may cause nausea or worsen sleep problems.
   • Lack of sleep makes problems seem worse than they are, so try to always get enough sleep.
   • Try listening to calm music.
   • To stop getting angry over the slightest mistake, convince yourself that you are not interested in the mistake - you are only interested in the lesson learned from it, and you are ready to act differently next time.
   • If you are unable to control your emotions, seek professional help from a therapist.
   • Close your eyes and imagine that flowers are blooming in front of you.
   • Listen to the songs! It's calming and works for everyone, start with calm songs and gradually move on to rock (if you like rock, if not, it will be useless). This will definitely help you relax!
   • If you don't have a special quiet place, talk to your best friend, this will help you calm down.
   • Lie on your back and take deep breaths, this will also help you calm down.
   • Try to forget the situation, move away from everything that reminds you of anger. For example, if you are upset homework go somewhere where you won't see him. Then do what you enjoy. For example, you can call your friend and chat with him, watch TV, read a book - this helps to take your mind off the situation.

   Warnings

   • It used to be that breathing into a paper bag was a good way to cope with hyperventilation and restore calm. However, experts now agree that this method is quite dangerous and should be avoided. Breathe into a paper bag only if hyperventilation makes you dizzy. Regular use this method creates circulation of carbon dioxide in the lungs, and this is dangerous for the respiratory system.
   • Never harm yourself or others, even if you are very angry. Try to get away and calm down alone. If you are so angry that you cannot control yourself, go to the hospital for urgent medical help.
   • Don't take your anger out on others. You can get yourself into trouble and injure others or yourself.

Maintaining composure in any situation is very important for the life and harmonious development of each individual. In addition, inner peace allows you to maintain strength, energy and inner confidence. By controlling our emotions, we get more done, make better decisions, and live more productive, happier lives.

What to do when you need to relieve stress

No matter how calm and balanced a person is, unfortunately, each of us experiences moments of stressful situations. However, to save own health and it is very important for the nervous system to find ways to calm itself in time. In fact, there are many of them, it all depends on the individual characteristics of the person, preferences and, importantly, his location. After all, it is unlikely that an office employee who is nervous before an important meeting will benefit from the option of relieving stress with the help of a relaxing bath or aromatherapy. Here psychological methods, breathing exercises, accumulating internal energy or soothing drinks.

Often the body requires relaxation not only after serious stress, but also after a busy day, when the nervous system is overexcited. Many people in such situations complain of insomnia, anxiety, and tension throughout the body. Many tips and techniques will also help you relax in this case.

Relaxing music

Music can influence our mood and evoke a wide variety of emotions and feelings. It also helps relieve stress, anxiety and depression. Soothing music has a beneficial effect on a person’s emotional and mental state. Many experts even claim that it has a healing and analgesic effect. Music affects the human body on several levels, one of which is physical. Breathing and heartbeat are synchronized with the rhythm of the melody. Therefore, for a calming effect, it is best to listen to slow, calm music.

One more important point is that when listening to music, thoughts stop disturbing, which helps to relax the brain and body as a whole. In this case, style does not really matter, it all depends on personal preferences. However, classical, sacred music, slow jazz or lounge music would be an excellent option. The most important thing is that soothing music should have a steady tempo. Melodies in combination with the sounds of living nature, for example, the rustling of leaves, the sound of rain or the sound of the sea surf, are also appropriate. You can just lie down, relax and turn on suitable music.

Healing tea

The forces of nature, which are inherent in herbs and teas, can bring a person’s psychological state to full order. In addition to the relaxing effect, it can reduce blood pressure and quench thirst, normalize heart rate, relieve dizziness and headache. Depending on the desired result, a combination of herbs is selected that is aimed at eliminating unwanted symptoms. For example, in the composition of spring primrose, hops, thyme and linden, a whole palette of aromas is felt.

The classic ingredient that soothing tea contains is peppermint. You can add motherwort, hawthorn, and chamomile to it. Valerian root, St. John's wort, and oregano are also often used.

The main thing is that all components are well dried and crushed to a homogeneous mass. The mixture is poured hot water and infuses for about ten minutes. After straining the infusion, you can use it either as a one-time procedure or as a course of techniques, drinking half a glass several times a day. The drink relieves irritability, increased nervousness, and also helps with nervous exhaustion.

Which fee to use

Ready-made mixtures can be purchased at a pharmacy or collected independently. There are a number of cultivated and wild plants; everyone can choose the most suitable composition according to their taste preferences.

You can use one type of herb, for example, chamomile, or you can use a combination of several types. A soothing mixture can be prepared based on medicinal plant, and then mixed with green or black tea. This could be tea with thyme or lemon balm. An additional effect is obtained by adding honey or rose hips.

However, it is very important to consider individual characteristics body. After all, such decoctions, like all herbs, have side effects. It is necessary to consider whether there are any allergies or contraindications to herbs.

Thus, the soothing tincture is prepared quite simply and at the same time has a strong relaxing effect. Taking this drink at night, you can notice improved sleep, digestion, and a feeling of harmony and balance.

Calming color

The influence of flowers on the human condition is determined by the physiology of the nervous system. The basis is the processes of inhibition and irritation. Thus, these reactions are transformed into various emotions. Each color, whether stimulating or calming, evokes corresponding emotions. The group of colors that have an inhibitory effect includes blue, violet and blue. They will help relieve muscle tension, slow your breathing rate, calm your heart rate, and increase your tolerance.

Purple even has a depressing effect on the psyche. But green has a more neutral nature, that is, its influence on the psyche and emotions is ambiguous. In addition, green is not only a calming color, it relieves eye strain and reduces mental stress. It can be seen in the form of green plants, but even pictures or videos about nature are also suitable. To relieve stress at work, you can install, for example, an image of a forest on your desktop.

Bath for relaxation

Taking a bath is not only relaxing, but also a very pleasant procedure for the body and psyche. By adding a couple of drops of essential oils to it, you can achieve a simply fantastic effect. When inhaling the vapors of an aromatic bath, the body relaxes and becomes healthier. Moreover, in warm water essential oils are absorbed faster through the skin, enhancing the healing effect.

A herbal bath has an excellent effect on the body. It is especially useful for people suffering skin diseases, and is made from the flowers of lavender, juniper, St. John's wort and chamomile. Sea salt crystals are often added to the bath.

A soothing bath will give you a feeling of joy, bliss and a certain renewal. It also improves metabolism, strengthens the immune system, tones and rejuvenates the skin. For an extra relaxing effect, you can dim the lights and place small lit candles. In such a situation, from thoughts about stressful situation there won't be a trace left.

Walking tour

A fairly simple way to calm down, especially in warm time year, is a walk in the fresh air. What could be more beautiful than a picturesque landscape, the aroma of greenery and pine needles?

The following tips will help you achieve greater results from your walk:

1. You should choose a beautiful, picturesque place.
2. Walk slowly, observing your surroundings.
3. In order to saturate the body with oxygen, breathe slowly and deeply.
4. Collect berries or pine needles for homemade tea. This will help distract you and bring an additional therapeutic effect.

If you still don’t have the opportunity to take a walk, watch videos or pictures about nature. In this case, the effect will not be as strong, but the calming nature will have a slight relaxing effect on the nervous system.

Physical activity

Scientists have long proven that physical activity can overcome anxiety and relieve stress. This is due to the fact that during a brisk walk, light jog or other exercise, new neurons are formed that calm the excited cells. This reorganization of the brain allows you to relax and easily cope with stress. In addition, during sports, hormones of happiness (endorphins) and antidepressants (dopamines) are released, which will lift your mood and tone the entire body. Great for cycling, dancing, swimming.

Yoga and meditation

Hatha yoga classes certainly have a calming effect. They affect the physical and emotional level of a person. When performing asanas, you concentrate on your own body, forgetting about what is happening around you. In yoga, deep, even breathing is very important, which helps you relax and calm down. After the class you will feel a surge of strength, emotional balance and calm.

An excellent means of relaxation is meditation. To do this you need to sit down with eyes closed in a quiet place and focus your attention on your breathing or sensations in your body. Gradually, disturbing thoughts will begin to leave the mind, and a wave of relaxation will sweep throughout the body.

Psychological methods

If you don't know how to calm yourself in a stressful situation, various psychological methods. Firstly, try not to dramatize the situation. Very often we significantly exaggerate the seriousness and significance of problems, which leads to unreasonable worries and anxiety. Try to feel confident in your abilities and look at the problem from a different perspective. Secondly, try not to discuss the situation with others. This will only make it worse and make you even more upset.

Psychologists say that it is very important to identify the factors that irritate you. The ability to recognize them will make it possible to maintain control and self-control. Also, in order to calm down, you can simply distract yourself. For example, you can do something interesting or creative for yourself. At the same time, you don’t need to constantly think about how to calm yourself down, you just need to switch to something else.

Humor always comes to the rescue, so watching a comedy or entertainment program will lift your spirits and relieve stress.

Other ways to calm down

In addition to the listed ways to calm down, there are a number of other effective techniques, for example:

1. Go for a massage. If this is not possible, you can give yourself a self-massage by stretching your neck, shoulders, and limbs.
2. Breathe deeply. Take about ten even, slow breaths in and out.
3. Read interesting book. Reading is a good distraction, immersing you in the plot and thoughts, making you not think about the problems that have accumulated.
4. Get some sleep. Deep sleep restores the nervous system and is a kind of reboot for the body.
5. Visit a cafe, cinema, disco, in general, those places where you can chat with friends and cheer yourself up.

In order to know how to calm yourself in stressful situations, try to listen to your own body. This makes it easier to understand what exactly will help you relax and find peace.

Without accumulating negativity in ourselves, we care not only about own condition, but also about the people who are around us. After all, being in good, positive mood, we give happiness and joyful emotions to everyone around us.

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.