What to do if you are very worried. How to calm down and pull yourself together in any situation: effective recommendations

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

In today's world of constant movement and activity, people regularly face stress. Constant stress haunts us at work, on the way home, and we try to do everything in time - this makes the nervous tension only stronger. Stress has become a mandatory companion on the life path of every 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 excitement.. One of the most common side effects of stress is a migraine. It occurs due to spasms of muscles and blood vessels, which lead to a slight shift in the internal organs of a 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 amounts, 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 as a whole.

Psychology says that the experience of 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.

Beware of drugs!

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

Sedative drugs, in addition to benefits, can cause significant harm to the body, because. have contraindications and can be addictive.

Preparations are divided into three groups, which are based on methods of influencing the body, each of which has its own characteristics:

1. Used for excessive anxiety, heart palpitations, irritability
2. The second type of drugs is a strong antidepressant, prescribed for reduced body activity, lethargy
3. The third - should help when the symptoms of the first and second type alternate each other.

Any of these drugs are prescribed by a doctor and taking them without a prescription can lead to sad consequences. Therefore, in the case of slightly pronounced symptoms of nervous overexcitation of the body, herbal preparations help well. They help to relax and do not have a significant effect on the body. These medicines include:

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

The last three preparations 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 pressure, and help to control oneself in situations of stress.

It is possible to control oneself in a stressful situation without resorting to medications!

Be that as it may, and no matter how the pages of magazines, newspapers and television are not 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. Each person wants to use 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 it is within the power of almost everyone.

Exercises

If you find yourself in a stressful situation, when you feel that everything infuriates you, you can’t think about anything but a problem, your heart rate increases, you start to freak out - you should start doing simple exercises:

• To begin with, count to 10. You need to breathe slowly, tracking your every inhalation and exhalation.
• Water brings peace. You can use it in different ways - ideally, you need to swim. However, if this is not possible, wash yourself, wash any thing that is at hand, wash the dishes, trying to breathe slowly. Drinking a glass of water is the easiest way to calm down in any stressful situation.
• Walk. Any physical exercise - whether it be running, dancing, exercising in the gym or walking - will help improve your health, remove toxins from the body and help release negative energy.
• Tears cleanse the soul. And so is 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 something that is not forbidden, but will even be useful.
• And finally, get out of the situation that infuriates you and makes you angry. If you are in a difficult meeting, or have an unpleasant conversation, etc. The easiest thing you can do is get out. Both literally and figuratively. Give yourself time to calm down, use the methods listed above and, when you are calmer and no longer 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 a stressful situation, and 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, it is necessary to start changing the way of life and thinking.

Live in peace and harmony with yourself

The changes that need to be made in your life are related to all its aspects. First, it is a way of thinking.

We need to learn to stop being nervous for any reason, and the reasons for calmness are in our heads.

Secondly, a positive attitude towards your body and body and work with it helps not to be nervous over trifles, and thirdly, a certain lifestyle in general contributes to calmness. The following are tips on how to implement this:

1. Proper nutrition. A system of simple rules will help strengthen the body, not be nervous and feel energized all day: eat more fruits and vegetables, do not forget about dairy products, morning cereals. Try to minimize the consumption of fatty and sweet, but do not overdo it - sweet in the morning is even useful, because it contains glucose, which is necessary for your body.
2. You need to start exercising regularly. Immediately waking up, turn on the music, warm up, dance. Develop a system of physical exercises.
3. Learn to relax. This means that in addition to your main duties, 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. Have a notepad handy at all times to record when you are experiencing symptoms of anxiety. Regularly analyze them - find the common and the reasons. For example: “I am constantly nervous in the company of strangers”, “I break down when they argue with me”, “I begin to worry before an important event”, etc. Once you understand what situations and why unsettle you, you will be ready for them and be able to manage them.
5. Always remember that it could be worse. Many people have a bigger problem than you.. The thought is material.
6. Have clear goals and plans. An 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 small failures and unpleasant situations will stop bothering and worrying you.

1. Plan your business. Very often the cause of stress is lack of time. Follow him, give yourself enough of it to live and do something slowly. Also, planning will allow you to track your performance 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 the fact that over time it loses its importance.

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 it makes no sense to worry. You must try not to blame - you are not God and not perfect, like all people. Be kind to yourself - "I snap because I have the right to it, but I start to fight it"

1. You need to stop thinking about the bad. This means that we create a problem situation in our head 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 that speaks of your insecurity in yourself, in your loved ones and prevents you from living.

Remember - there are no hopeless situations!

Drive away negative thoughts and do not let them control you.

1. Try to think less and worry about how others perceive you. Or rather, don't think at all. You can never be sure of your assessment of what people think of 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 keep this in mind when you start to get irritated and nervous because someone's behavior is not the way you would like. You have no right to force others to act solely in accordance with your interests.. Try to see the good in the bad.
3. Keep a balance between work and leisure. Both work and play should be present in your life. Have the opportunity to do work and relax at the time you need it.
4. Take your time! The desire to do 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 expensive thing you have.

Peace, only peace!

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

No one will relieve you of stress, but making it as safe as possible is in your power.

By using your life organization model and stress response techniques, you can manage your condition, relax, and change your life for the better.

Stress has become one of the components of our lives. We are afraid of the boss, we are angry with the neighbors, we argue with the sellers. Constant stress is depressing. A person sees only gray colors, he has health problems. How to calm down and not be nervous, you ask? Below is a list of simple ways to deal with stress.

How to stay calm before an important event?

So, in a week, an important event should happen in your life. It could be an interview or a presentation of your work. Your future career will depend on how you perform. What to do if everything falls out of your hands, at night you can’t sleep and are constantly worried? The answer is simple: it is unlikely that you will take the position that you so dream about.

If you still want to succeed, stop being afraid. You must understand that you yourself can destroy your dream. Don't be dramatic. Do some breathing exercises. During the exercise, thoughts should only be about breathing. Inhale through the nose, exhale through the mouth.

Go for a walk before bed. During the walk, also try not to think about the upcoming meeting. Turn on your favorite music and enjoy.

Night sleep should be at least 7 hours. Don't eat at night.

To keep the body in excellent shape, you can take multivitamin complexes. They will help boost your immune system and strengthen your nervous system.

How to behave during an important event?

So, the long-awaited hour has come. Your future will soon be decided. You must remember that experiences are superfluous. Start your morning with a contrast shower, exercise and a delicious breakfast. All these procedures will cheer you up and set you in a positive way.

Set a few alarms in the evening so you don't oversleep. Leave the house early: it is better to wait for the start than to be late for it.

Feel confident when you enter the office. People around you will notice this and treat you differently. The back should be straight, the voice well delivered. Watch your gestures, facial expressions and intonation. Do not wave your arms too much, laugh for no reason or raise your voice. Speak calmly and be calm.

Be sure to bring water with you. You may need it during the performance. Feel free to pause for a few seconds and take a sip of water. This will help calm the nervous system and refresh you.

Do not rush to answer the question quickly. Scroll it over in your head again, and then give an exact and clear answer.

More than half of our fears are taken from nowhere. That is, we ourselves invented them, believed in them and began to be afraid. According to statistics, women have more such fears. They invent various fables for themselves and willingly believe in them. Take life easier and remember that everything depends only on us!

Inga, St. Petersburg

Psychologist's comment:

The worldview of a psychologist is quite different from the philistine. Psychologists are taught not only to hear the content, but also to feel the unconscious process.

This is a very useful skill, it helps to perceive the world much more widely and not to get into trouble. Now I will try to explain with examples.

Example #1.

If a guy invites a girl to a movie, then in 90% of cases this is not at all what he has in mind. And if we honestly voiced the invisible unconscious process, then the phrase would sound something like this:

Let's go to the cinema and then have sex?

(The top phrase is what the words say, and the phrase below the line is the subtext, the true meaning of this phrase)

Let's go to the cinema?

———————————————————————————

I like you! Let's go to the movies and then have sex?

It’s bad if a girl is not trained to perceive this process, because if she goes to the cinema, then most likely the couple will part, dissatisfied with each other and the evening spent. 90% of girls are well aware that when they agree to "go to the cinema", they agree not only with watching the movie, but give hope for the further development of relations.

And they don’t go to the cinema with those with whom they are not going to deepen communication. Or they stipulate in advance that it will be “only a movie”.

Let's go to!

———————————————————————————

I like you too. First, let's go to the cinema, and then we'll see.

Example #2.

When a gopnik on the street says: “Hey, kid, come here, you need to talk,” he doesn’t need to talk, but to take away the money from the kid. If the kid really believes that he is only called to “talk”, he is not ready for the realities of life and will be dissatisfied with what happens next. It's good and right to teach guys that "talk" in some situations means a completely different thing.

I wanna talk to you

———————————————————————————

I want to take your money

I gave the simplest examples. They are obvious to an adult, but not to a teenager. As we grow older, we gain experience, and those processes that we did not recognize in youth seem obvious to us in adulthood. And then we say to ourselves: how much I did not understand before!

Our life is permeated with such processes that we do not voice. Psychologists say that we convey 7% of information in words, and the rest is in what we do not voice. Let's look at this article from the point of view of a psychologist and see what new understanding will open up to us.

In this article, the feeling of fear and irritation is perceived as something harmful and interfering. No doubt, these feelings are very unpleasant and even painful. But my deep conviction is that their pain comes from the fact that we do not know how to handle them. We simply do not know how to deal with our fear and irritability.

Psychologists do not perceive feelings as enemies: we believe that any feeling is necessary and necessary because it has a useful purpose. Useful for us.

Fear and anxiety

A useful purpose of fear and anxiety is to warn of danger. Fear is necessary for us to recognize the danger and take action. He will be with us until the danger passes or until we learn how to take measures to prevent this danger.

Fear pushes us forward, makes us react, and not sit back. And in this sense, it is very useful. Our task is to consult with him, not to get rid of him.

Another thing is that fear should not paralyze us, it should not control us, as in the example:

In a week, an important event should happen in your life. It could be an interview or a presentation of your work. Your future career will depend on how you perform. What to do if everything falls out of your hands, at night you can’t sleep and are constantly worried? The answer is simple - it is unlikely that you will take the position you so dream of. If you still want to succeed, stop being afraid. You must understand that you yourself can destroy your dream.

In this position, to advise to stop being afraid is the same as to advise a mouse to become a hedgehog so that the fox does not eat it. Unfortunately, such advice does not work, because it is not feasible. We can't take it like that and stop feeling. Such recommendations were ingeniously played up in the popular video "Stopit!" ("Stop it!"):

I repeat, fear will be with a person until he realizes what the danger is and takes action.

To take this example, how can action be taken? First you need to understand that part of the anxiety (healthy part = rational fear) is caused by an important event in a week, and most of it (irrational fear = neurotic fear) is the result of some internal process and does not apply to the present.
For example, this person has been afraid of disappointing his mother since childhood, or he was punished for deuces at school. That is, 99% of the fear of an interview refers to childhood, to an invisible process inside, and not to an interview at all. Childhood has passed, but fear has remained, and by inertia affects a person’s life:

I'm afraid of an interview

———————————————————————————

I'm afraid to disappoint my mother

And such a person will not be able to “stop being afraid”, no matter how they convince him. He understands everything, but he cannot, because the fear of his mother (dad, teacher) still sits in his head. If people could do this, then the psychologist would say at the consultation:

- Stop that! Stop being afraid now! Don't you realize that your career depends on this job interview!? Get up and sleep right now!

Thank God psychologists don't work like that.))

There are several hundred directions in psychology. And they have different ways of dealing with fears. However, most of them have one thing in common: they work not only with content, but also with unconscious process.

One option is for the psychologist to help the client become aware of this process and take action - there, in the unconscious. Then half of the fears that the client has in life resolve themselves.

Irritation and anger

Irritation and anger signal us about obstacles. And they will be with us until the obstacle is overcome, until it prevents us from achieving our goals.

Let's take this advice:

Write a letter. When a lot of problems have piled up, nerves are at the limit. Take a pen and a sheet of paper. Write down everything that you don't like and that makes you uncomfortable. After that, the letter can be torn into small pieces or simply burned. Looking at the flame, believe that all problems are burning up like this sheet of paper.

If you have ever tried to use it, then you know that problems do not fly away from this. Only the person himself flies away - we are distracted, and for some time we can disconnect from problems. And when we return, all the problems pile up again. And so, the irritation reappears.

The psychologist notices not only the stated problem - irritation, but also the unconscious process (which is easy to realize) - "I can't cope."

I'm annoyed that problems have piled up

———————————————————————————

I accumulate problems and do not know how to solve them in time

For a psychologist, the essence of the problem will not be to remove irritation, but to understand what the client is doing to make problems accumulate? The psychologist will perceive irritation as a signal, a symptom, and the reason lies a little deeper. The psychologist will perceive the client’s request to “remove irritation” in the same way as the dentist will perceive the patient’s request to relieve a toothache.

The dentist, of course, will relieve pain, but not at the expense of painkillers, but by removing the pathological process. Similarly, a psychologist, of course, will help with irritability, but not due to the fact that anger and problems will burn out in a candle flame, but due to the fact that it will help remove the cause of irritability.

1. Let's make a plan to solve your problems and see how quickly you can solve them.
2. Let's see which problem irritates the most and how to solve it as soon as possible.
3. Let's see how you accumulate problems and what prevents you from solving them on time.

Learn how you are!

As in the story with the dentist, the patient cannot fill his own tooth, so in the story with the psychologist, the client usually cannot figure out the causes of irritability himself. Indeed, we know more about how to fill a tooth than about where feelings come from.

The average person spends more time learning how to use a computer than learning how to use their own head. Therefore, ideas about the work of the psyche in our society are very naive. This means that the decisions made about how to deal with problems are also very naive.

The psychological worldview is a fascinating and very useful thing. This approach allows you to see the problem deeper - in its entirety. Do not be deceived by the size of the tip of the iceberg, but feel what is really happening. Then our decisions become deep and wise, even if they concern such simple things as fears and irritability.

Alexander Musikhin, counseling psychologist, psychotherapist, trainer, writer

Periodic bursts of emotions happen in the life of every person. Unfortunately, few people manage to avoid conflicts at work or at home, and simply situations that unbalance. Unfortunately, such concepts as “anxiety”, “worry” and “stress” have long become an integral part of our lives. At the same time, we can experience a variety of emotions - anger, irritation, fear, strong excitement, bordering on panic. At such moments, we can only think about how to quickly calm down. And often, with all the desire, it is not possible to cope with their own emotions.

Meanwhile, there are a number of tricks on how to quickly calm down, which psychologists advise everyone to master. The ability to control emotions is simply necessary in the modern world. Of course, we are not talking about chronic stress or depression, but in the event of a sudden surge of emotions, these measures are very effective.

The most common advice that experts give is to switch attention from the traumatic situation to your own breathing. For example, take a deep breath and count to ten. It is advisable to master the method of "calming breathing". In this case, you do not need to learn special techniques. Just control the process of breathing, you can mentally say: "I take a breath, the air passes through the nose, enters the trachea, bronchi, lungs." And in reverse order: "I exhale carbon dioxide through the bronchi, trachea, nose."

How to quickly calm down in Often, with an emotional outburst, a person is seized by strong excitement, while trembling in the hands may appear, and breathing becomes. There is an "express method" that allows you to cope with stress. Try to strongly press on the point of the so-called "ambulance", it is located above the upper lip, under the nose. It is enough to press it for 3 seconds. The massage of the anti-stress point located in the center of the chin also helps: 9 times clockwise and the same number - against. You can also knead each finger on your hands for 2-3 minutes.

There is an effective way to quickly calm down, for those who often experience bouts of irritation. In such cases, grounding helps. As soon as you feel that you are annoyed, grab a metal handrail, a radiator, if you are indoors, put your hands under a stream of water. You can touch the trunk of a tree, stand on the lawn (though it is better to be barefoot). “Grounding” in this way takes 30 seconds. At the same time, take a sharp breath and a smooth slow exhalation. Mentally imagine how irritation goes into the ground and dissolves.

If circumstances allow, try to sit on a chair at a moment of nervous tension, relax and imagine a stream of water that pours on you. Take a deep breath in and out and visualize in detail how the water, starting at the top of your head, washes away all tension from you. Let the stream descend to the very feet. The exercise will take no more than 2 minutes, but the tension will noticeably decrease.

Tips for pregnant women

Pregnant women are known to be especially susceptible. Often you can hear from the expectant mother: "I can not calm down." Situations that a woman did not pay attention to before can literally cause a storm of emotions during pregnancy. At the same time, many accuse themselves of incontinence, worry about the child, who may be frightened of the emotions of the mother.

Many people know firsthand that it is difficult to control yourself at this time. Yes, and psychologists do not advise expectant mothers to be too zealous in the fight against their own emotions. It will lead to nothing but additional stress. Increased emotionality during pregnancy is normal. However, helping to calm down quickly is still necessary.

How to calm down during pregnancy? First of all, expectant mothers should also master the techniques outlined above. They will help to quickly relieve emotional stress. In addition, experts advise talking with the baby more often, explaining to him the reasons for the mother’s bad mood, this will help both calm down. The main thing is to understand that it is impossible to completely protect the child from negative emotions, and the feeling of guilt you experience actually causes him no less anxiety than outbursts of emotions.

Well, in order to get irritated over trifles as little as possible, walk more in the fresh air, master relaxation techniques, devote a few minutes a day to meditation and auto-training, or do yoga for pregnant women.

Nervousness, irritability, internal tension, irritable weakness, anxiety, sleep disturbances, reduced efficiency - these are flowers that almost every one of us encounters at different intervals.

Not everyone gets berries in the form of chronic diseases of the nervous system, internal organs and psyche, narrowing of social contacts or isolation, but they still exist. And all this vinaigrette, seasoned with a light crazy flair of modern life, is now usually blamed on chronic stress. Let's try to figure out what it really is, what it is eaten with and how to get rid of it effectively and painlessly.

When love leaves, the blues remains

• In the days of the ancient Greeks and other Hippocrates and Galens, all behavioral characteristics of a person were explained by the predominance of one of the four bodily fluids that determined the type of temperament. There is a lot of lymph in a person - he is slow and calm, bile predominates - he is aggressive and hysterical if it is yellow or gloomy and gloomy if it is black. And only blood makes its owner cheerful and mobile.
• Later, everyone suffered from spleen and blues interspersed with hysterical fits. From them they went to the waters, shot, went to the active army and drowned themselves. What the serfs, the guilds of Europe and the Indians of America did at that time in cases of life difficulties is not known for certain. It seems that they drank bitter and smoked in their free time from excessive plowing.
• A little later, the enterprising psychiatrists Freud and Jung explained everything by the suppression of the ego by a ruthless environment and public opinion and took up the emancipation of the suffering I, one at a high cost, and the second at a very high cost, successfully covering all of Europe with their psychoanalysis.
• The subsequent world wars, however, proved that, compared with the world revolution, female hysteria is complete nonsense, and led scientists to a more detailed study of the theory of stress, since the representative sample of those who came from the war fields was very decent for a whole century.

What is it that they have nerves for bitches, and why we don’t have these nerves

The theory of stress tells us that from any external factor that we perceive as an irritant and violator of the constancy of our internal environment, the body defends itself by mobilizing all regulatory systems. Since it is vital, first of all, to avoid death, the system of catecholamines (adrenaline and norepinephrine) and cortisol is activated, working within the framework of the “hit and run” paradigm. It is responsible for the rise in blood pressure, increased heart rate, and respiration.

The meaning of stress is to allow the body to adapt to the changed external world and maintain the constancy of the internal environment, even against the background of infection or injury, even against the background of negative emotional impact from the outside. Whether you get the flu or get yelled at by your boss at work, your body needs to mobilize some potential to restore balance. That is, stress is not just emotional excitement or irritation, but an adaptive mechanism.

Chronic stress leads to the depletion of the adaptive capacity of the body. The system starts to crash. Instead of an adequate prompt response, paradoxical reactions appear:

• heartbeat at rest from bad thoughts
• or shortness of breath from a heavy foreboding,
• cardiac arrhythmias,
• sweating,
• fear of death,
• pallor of the skin from the usual load,
• muscle tension at rest
• dry mouth
• spasms in the stomach and intestines.

The main thing here is not to miss the signs of real diseases, which are practically indistinguishable from vegetative storms without additional diagnostic methods. But if everything has already been checked more than once, and the suspicion of illness does not leave everyone, with a high probability there is an obsessive-compulsive disorder.

The effects of stress

• subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
• physiological (increase in blood sugar, blood pressure, dilated pupils, feeling hot or cold),
• behavioral (accident risk, alcoholism, emotional outbursts, substance abuse, smoking, overeating),
• cognitive (weakening of attention, a drop in mental performance).

The mechanisms of stress development, adaptation to it and disruption of adaptive capabilities are almost identical for all people.

Only the threshold of perception is different. What is an ordinary trifle for one person is a whole tragedy for another.

Variants of group stress are also possible, when groups of people fall into unfavorable similar conditions. At the same time, the higher the load to achieve adaptability to difficult conditions, the more likely people react to it.

The study of the stress resistance of different population groups and individuals allows for predictive diagnostics, identifying those who, under stress, are likely to respond inadequately or atypically and who are not shown types of work with high requirements for stress resistance.

More than half of the inhabitants of the Russian Federation constantly live in stress. Up to 80% of them get chronic fatigue syndrome and feel bad in the morning, have problems falling asleep and sleeping at night, and do not cope well with physical and mental stress during the day

Physical manifestations of stress

• Decreased ability to concentrate.
• Irritability, bad mood.
• Sleep disorders.
• Growing appetite.
• Deterioration of organizational abilities (fussiness, absent-mindedness).
• Lethargy, apathy, fatigue.
• Sexual disorders.
• Increased anxiety.
• Feeling of an insurmountable obstacle or crisis.
• Feeling of loss of control.
• Feeling unwell (muscle pain, headache, heartburn, increased blood pressure).

If the body screams that getting up at six in the morning is unrealistic, try to understand it: perhaps it is your adrenal glands that produce cortisol not at 4-5 in the morning, like a person who easily jumps up at half past seven, but late for couple of hours. This is very common in those receiving glucocorticosteroid therapy.

Lack of sleep for only one hour a day in the short term reduces the ability to concentrate and remember information. In the long term, it threatens with problems with cerebral circulation, the cardiovascular system, diabetes mellitus, immune failures (see).

In 2007, a University of California study was published on the effects of sleep deprivation on emotionality. The results were disappointing: the emotional centers of the brains of sleep deprived subjects reacted 60% more actively to the negative images displayed. That is, lack of sleep leads to an irrational emotional response to the world around us.

Go to bed before 24 hours

It is known for certain that people suffering from neuroses (and especially) feel worse in the evening and at night. If you are accustomed to suspiciousness without objective reasons, night terrors, episodes of self-pity and chronic resentment towards others, go to bed as early as possible. In addition, neurophysiologists say that falling asleep before midnight allows the brain to rest better.

The habit of falling asleep early will also relieve the addiction to seize your negativity at night with sweet and fat.

Physical activity

• Walk daily for at least an hour on foot (see).
• Sleep in a ventilated area. Oxygen starvation of the brain is a poor helper in the regulation of emotions.
• The paths of healthy lifestyles and sports diverge at a certain stage. Sport should be rather physical education with a metered load without stimulants, hormones and diuretics (see).
• Sex is a good option to relieve stress, if it is not a long-distance race and does not give additional reasons to be nervous and worried.

About nutrition

• Don't Skip Iodized Foods(milk, salt), if you live in areas where there is little of this element in the water. Lack of iodine leads to decreased thyroid function. The result of this can be weakness, lethargy, decreased ability to work, fatigue, depressed emotional background, bad mood.
• Don't overeat. Eating behavior control is not starvation and not mono-diets, but a balanced three-four meals a day in small portions.
• Foods that strengthen the nerves- this is lean meat, beef liver, fish and seafood, unpolished cereals, cottage cheese, bananas, greens, citrus fruits, asparagus.
• Synthetic vitamins Today they have a very narrow range of applications for laboratory-proven hypovitaminosis. In addition to vitamin D in the northern latitudes, for preventive purposes. Vitamins that strengthen the nervous system are group B, ascorbic acid, PP and vitamin D3.

Physical anti-stress barrier

Water procedures

They are able to normalize the tone of the nervous system due to thermal and reflex mechanical effects. Even at home today it is quite possible to take advantage of a relaxing bath, hydromassage or contrast shower. It is traditionally believed that the bath relaxes, and the shower tones the nervous system.

• In everyday life, baths are shown with a water temperature of 35-37 degrees Celsius. It makes sense to add solutions or decoctions of plant sedatives (valerian, motherwort) to the water. The duration of the bath is from 15 minutes to half an hour.
• Among the physiotherapeutic variations of baths, pearl baths are known (with hydromassage, creating the effect of many bubbles). The massage effect can be achieved due to the flow of water or air, which allows you to eliminate muscle tightness and not worry about trifles.
• In depressed states, and a tendency to, starting with the French neuropathologist Charcot, a contrast shower is used in different versions. Its meaning is to stimulate and relax certain areas of the skin with a water jet of different temperatures, training blood vessels and nerves to adequately respond to stressful needs.

Bath

This is not just an antediluvian variation of thermal stimulation of the skin, but also a whole ritual that allows a person to tune in to cleanse the soul and body and get rid of everyday negative emotions (see). Combines physiotherapy and meditation.

hardening

This is a stressful variant of temperature exposure. It teaches the body to adequately respond to cold stress. mobilizing all possibilities. With prolonged practice, it leads to a paradoxical vascular response: instead of spasm, the vessels respond to cold by expanding their lumen. it is necessary to gradually, for a start, abandoning home shoes. Gradually moving on to dousing with cool water and exercising in the fresh air. Terminal options for hardening: dousing with ice water in the cold, swimming in an ice hole and walking barefoot in the snow.

Physiological methods of struggle

Breathing exercises

This is the simplest and most effective method of controlling vegetative reactions. Gives good results.

The most popular and well-known system of breathing exercises is the Buteyko method, whose adherents claim that they managed to get rid of even bronchial asthma and use forced breathing for any reason. In general, any exercise to delay the exhalation can reflexively slow down the heart rate due to inhibition of the sympathetic division of the nervous system. Also, slower or deeper breathing can calm and strengthen the nerves. To do this, you need to alternate a short breath with an extended exhalation and pauses after it.

• The formula of relaxing breathing, where the first digit is the duration of the inhalation in seconds, with the “+” sign is the length of the exhalation, and in parentheses is the pause between breaths, : 2+2(2), 4+4(4), 4+6(2) , 4+7(2),4+8(2), 4+9(2), 5+9(2), 5+10(2), 6+10(2), 6+10(3), 7+10(3), 8+10(3), 9+10(4), 10+10(5).
• It is useful to make several exhalations through tightly compressed lips or long exhalations with an open mouth for a combination: “ho” or “he”.
• Rhythmic walking will also help set the right breathing rhythm. For four steps you need to take a full breath, for the next two - hold your breath, for the next four - fully exhale.
• You can also perform gymnastics while lying down or in a sitting position against a wall with a straight back.
• Lie on the floor, put your hands extended along the body with palms down. Breathe relaxed for a minute, then take a maximum breath and hold your breath for 4 seconds, then pull the breath out as much as possible, trying to push all the air out of the lungs. Do five sets.

Massage

Relaxing massage is preferable, including stroking, rubbing, very light kneading of the extensors of the limbs. Therapeutic massage for the spine and vibrating for the chest. In addition to professional general or therapeutic massage, self-massage is shown. With muscle spasm, you can use shaking of the limbs (with or without holding on to the fingers). Fine vibration allows the muscles to successfully relax.

Relaxation practices may include:

• listening to your favorite music
• aromatherapy,
• yoga practice,
• swimming pool, etc.

Psychological help

Since we have found out that anything can trigger anxiety and nervousness, and some of those suffering from neurasthenia generally independently adjust external factors to their needs, then psychological training should move in two ways.

• Take control of circumstances.
• Soften the perception of traumatic factors, reduce their significance.

So the first step is to admit to yourself that there is a problem. And it’s not that in childhood, dad was sweeping with a belt, and mom was unhappy with academic performance, that they weren’t appreciated at work, and the loved one turned out to be a petty creature. There are many circumstances and they are everywhere, and the neurotic personality is ready to respond to any message from waiting for the end of the world to rumbling in the stomach.

Since childhood is over the horizon, you will have to take responsibility for your life on yourself, without dumping it on your parents, spouses, loved ones, young offspring or random people around you. With such a perception, they cannot be to blame for all the misfortunes that happen to us. Just a little, which we will also control.

• As soon as possible, we will stop communicating with everyone who is unpleasant to us. Or let's reduce this communication to the necessary minimum in the most correct and neutral form: “Yes. No. Thank you. Sorry". And this will be our spacesuit from unpleasant people, and they will not be able to break through it.
• Assertive behavior is polite firmness. It allows you to correctly defend your interests and adhere to your line of behavior even under the pressure of external circumstances.
• Solving problems as they come up. We will stop waiting for something to happen at any moment that will justify our hopes for some nasty gift of fate. And we will solve problems as they arise. Now and today. The past will have to wave the pen and stop digging into it. Plans for the future should be plans, and not an attempt to find one more reason to get excited.
• Present the worst case scenario. If we start to worry, it’s worth going all the way and thinking about the worst possible scenario. Then think about whether it is so scary and what can really be done to prevent this from happening.
• Learn to set goals and objectives. "What I want?" and “How to get it?”- quite reasonable questions to yourself that will help develop a plan of action and reduce the degree of neuroticism from not understanding what to do in the future.
• To stop worrying about health, go through a check-up and repeat the study no earlier than the doctor recommends. By adhering to a healthy lifestyle, you will reduce the risks of developing serious pathologies, and frivolous ones are treated or go away on their own.
• Write down everything that worries you on paper and for each item, make a plan of real actions that will help get rid of the problem. It will immediately be seen where it really exists, and where an elephant has been blown out of a fly.
• Keep yourself busy favorite, bringing pleasure - a hobby. An enthusiastic person has no time to delve into himself. He's just busy. Remember dopamine peaks, plateaus and declines. Give yourself a rest and switch.
• Try to evaluate things and events correctly. Try to approach your assessments objectively. Many values ​​eventually cease to be such. Is it worth killing nerves for yourself and others for them?
• Accept yourself. If only the most intelligent, beautiful and successful actually reproduced, the problem of overpopulation would not threaten the Earth. Nature came up with everything much more cunningly than we thought. We are ruled by hormones and transmitters that are triggered for any reason, almost like our anxiety.
• Get rid of guilt. You are not required to be responsible for other adults and independent. Let them solve their own problems.
• Lower the importance of episodes that disturb you. Don't get hung up. Switch your attention.
• Do not expect much from others and do not be afraid of their opinion.
• If no self-guided activities work at all, see a professional health psychologist, psychotherapist, or psychiatrist.

Techniques

Meditation

One of the most effective calming techniques anyone can master would be desire. Meditation is focused contemplation that comes from Hinduism. More often it is a spiritual or health practice with elements of immersion in oneself in order to achieve perfection or at least peace of mind.

It involves detachment from external stimuli by adopting a certain position of the body, listening to relaxing sound stimulants or music that helps control concentration on sensations or internal visual images. In general terms, this is detached contemplation, which allows you to lower the significance of external stimuli, stop being nervous and become calm.

Faith

In difficult life situations, turning to faith often helps a person get support in a situation where secular methods do not work. The Church provides an opportunity not only to find solace and the opportunity to cope with psychotrauma, but also offers socialization, which in a secular society is quite difficult for certain categories of people.

Autotraining

This is a set of exercises for the formation of positive attitudes. Self-hypnosis, aimed at relieving mental and physical stress without outside help. Combined with muscle relaxation techniques. For example, with breathing exercises. At the initial stages, the patient is invited to learn the state of warmth in the limbs, heaviness in the legs, achieving them independently by repeating certain speech settings. In the future, it is proposed to learn how to evoke bright visual images or a contemplative state with closed eyes. The technique is aimed at the formation of a supportive state or a decrease in the significance of irritating factors.

Cognitive Behavioral Therapy

This is a psychotherapeutic practice aimed at getting rid of the stereotypical perception of reality and psycho-traumatic factors. Here it is important that the work is carried out by the psychotherapist and the patient, whose active participation is essential. During therapy, it turns out what circumstances provoke the appearance of a problem, which provokes uncontrollable thoughts. How does this affect the patient in terms of ideas, experiences and behavior. At the same time, situations and provocateurs that trigger the alarm are gradually fixed. The psychotherapist proposes a program of work on correction. Most often, it includes specific exercises that should be performed in a traumatic situation, and are aimed at consolidating new skills to deal with anxiety. The goal of therapy is to change stereotypes of behavior and emotional state.

Pets

Do not neglect the advice to seek help from pets. First of all, this applies to aquarium fish. Watching them works better than any methods of psychorelaxation.

All the techniques presented in the article can be considered both in combination and separately, depending on the existing contraindications or preferences. Mankind has accumulated vast experience in the fight against nervousness, which you can only use in your particular case.

How to stop being nervous is a question many people ask themselves when they are in an impasse. After all, it is the excitement that prevents us from taking a sensible look at the problem, weighing all the pros and cons and finding a reasonable way out of the current situation.

I will tell you a secret: there is nothing supernatural and complicated in what I want to tell you today. But this does not mean that everything that I will share with you does not work, on the contrary.

If you make some effort, if you listen to my recommendations, then you will definitely be able to cope with excitement, stop being nervous and be able to remain calm in any, even hopeless situations. Interesting?

Reasons for our anxiety

Before I tell you about how to stop being nervous and become calm, I want to touch on the topic of the causes of our experiences. Even if you think that all this is unimportant, you are greatly mistaken, because it is not the condition itself that needs to be overcome, but its causes.

Do you know why we are nervous? Yes, because we try our best to think about the past and the future, and do not live for today.

Reason #1

The first reason that causes our anxiety is that we are in a hurry to live.

Yes Yes. We are constantly trying to live in a segment of the future (or rather, in the infinity of the future), without having the knowledge that we will learn later. We imagine an ideal picture of the future (only this and no other), not paying attention to what is happening to us now.

It seems to us that tomorrow that very happy day will come, but for some reason it does not come. First, we are in a hurry to grow up to stop going to school every day, because we think that all the best will happen to us after graduation. The next planned and expected period is marriage, then the purchase of a car, housing, climbing the career ladder, etc.

Let me give you an example of a situation in my life that almost made me worry. There is some event that may happen to me next year. In order for it to take place, it is necessary to plan funding for it this year or pay everything from your own pocket. Although there are still 2 months left until the end of the year, however, planning has already been suspended. When I found out about this, to be honest, I was almost upset, I didn’t start to worry. And then I thought, and I know where I will be in six months, in what country, in what job? Do I need all this then? And where is the guarantee that by entering the event into the “plan”, I will receive money to pay for it?

Have similar situations happened to you? I think they happen every day. We are worried about what decision we will need to make next Thursday, what the dollar will be like next year, where we will go on vacation in the summer. What for?

I really like one joke: “My childhood dream came true - I grew up and I no longer have to get up for school by 8:30. Now I get up for work at 6:20. So are we: we do not appreciate what is, but constantly worry about what will be (or will not be).

Reason #2

The second major cause of our concern is our past.

We constantly think about how we could change our past, we worry about it. Oh why didn't I do this earlier...

Think about it, does it all make sense? After all, the past cannot be changed! All this has already taken place. It just needs to be accepted.

Why do we worry about what drives us to experience this emotion? The most common source of our anxiety is fear. Fear of not doing something, fear that events will not go the way we imagined them. It is fear that is the root cause of anxiety. Well, anxiety makes us agitated and nervous and can even lead to development. Can a person, being in such a state, think sensibly, solve problems, act for his own good? Hardly.

What is the conclusion? Learn to live in the present moment! Don't try to peer into the future or invent a time machine to change the past.

Canadian physician, medical historian and philosopher William Osler once said the remarkable words:

Our main task is not to look into the foggy distance of the future, but to act now, in the direction that we can see.

What else can be added to these golden words?

How to stop being nervous over trifles?

Fence off the past and the future with iron doors. Live in today's pressurized compartments.

Don't think that I'm telling you to do nothing, by no means. It’s just that if you worry about everything that will happen to us in a week, a month or even a year, then you simply can’t have time to prepare for it.

I myself very often live by the principle: "You need to solve problems as they arise." If the problem is only visible somewhere on the horizon and does not affect me, then it is stupid to worry, what if it will bypass me?

A friend of mine jokingly told me this formula for solving life's problems:

50% of problems are solved on their own, 25% are not solved at all, so is it worth worrying about the remaining 25%?

Yes, this is a joke, but if you approach your life from a similar position, then there will be much less unrest, right?

Do you know that stress, constant worry can lead to many serious diseases - hypertension, heart attack, stroke, diabetes, psoriasis and many others? In pursuit of something ghostly, you can lose not only health, but also life! Stress is a common cause of many mental disorders, including. So if you want to be a mentally and somatically healthy person, do not neglect these simple recommendations.

3 simple steps to help you stop being nervous about everything

Getting rid of anxiety in problem situations is quite simple. The most important thing is to direct your energy not to worry, but to solve the situation. Let me share with you one working trick.

How to stop being nervous for any reason? It's very simple, just take 3 simple steps towards solving the problem:

• Step 1. The first thing you need to do if you are experiencing anxiety is to imagine that the worst can happen if you cannot solve the problem that has arisen.
• Step 2: Once you've imagined the worst that could happen, deal with it as if it's already happened.
• Step 3. Once you've come to terms with the worst case scenario, calmly consider what you can do to improve the situation.

As a rule, we worry precisely because we are afraid that something will go wrong, that the situation will reach a dead end. Okay, but even so. Even if things go for the worst, so what? Is it really worth your worries?

Believe me, after you look the danger in the eye, imagine the worst, you will become much easier and calmer. After all, we are worried precisely because emotions prevail over reasonable arguments. And if the outcome of the situation is already known (everything happened), then there will be much less unrest. It will be possible to move on to the next important step - to solving the situation, improving the worst option.

Another working way to stop being nervous and worrying

I want to give you one more piece of advice on how to calm down and quickly stop being nervous at work, at home or in any other situation. To do this, you must follow a certain algorithm.

If you are overwhelmed with anxiety, ask yourself 4 simple questions:

1. What is bothering me at this moment?
2. What can I do? (What are the options?)
3. What am I going to do now to solve this problem?
4. When do I intend to start taking the intended actions?

If possible, it is best to write or print the answers to all these questions. Firstly, this way you can see the situation and ways out of it more fully, instead of experiencing. Secondly, human memory is not perfect, if something goes wrong, and you refuse the chosen way to solve the problem, you will have other options written down on paper (which you can later forget about).

By answering these questions, you will immediately understand the essence of the problem. Moreover, if you go further, you will be able to imagine possible ways out of the situation, ways to solve the problem and their consequences. You will see what other information you are missing and where to get it from. Believe me, it will be much easier for you to decide on a strategy of action.

Believe me, if you write the answers to all these questions, then you will quickly stop being nervous, and your thoughts will work in a completely different direction - how to constructively get out of this situation.

But even this is not the most important! The most important thing is to clearly imagine when it will be necessary to make a decision, not to rush the situation and, as I wrote above, to solve problems as they arise.

If a decision is required from you as soon as possible, then after you have collected all the necessary information, immediately proceed to action, while trying to discard all worries about the result. After all, you will do everything to improve the worst situation that you have already accepted!

Be busy all the time and you will be calm!

How to stop worrying and winding yourself up? Remember, for this you need to act, you need to keep your brain busy with intense work.

Have you noticed such a pattern that worries arise at those moments when we are free, rest, or our brain is not busy with some kind of complex work? This is where the excitement comes in.

When Winston Churchill was asked if he was worried about the responsibility that lay on him, he said:

I'm too busy to have time to worry.

And, indeed, there was a war, he worked 18 hours a day, and his brain was constantly busy solving global problems, and not groundless experiences.

So you, if you are looking for a way out, do not know how to stop worrying, make sure that there is not a minute of free time in your life. Work, develop, devote your time to charity, helping others, then you simply will not have time for useless and destructive worries!

Want to overcome depression but don't know how? Read.