What should I do I'm nervous. How not to be nervous? Sedative drugs

A serious conversation with loved ones, a speech in front of a large crowd of people, a report to the authorities on the work done, passing an exam - these and other events often make a person “sweat”. All people are subject to excitement, regardless of training, gender and age. A purely psychological feeling is an emotional experience that clouds the mind. A person cannot think and take any action. This begs the question of how to deal with anxiety.

What causes anxiety

• low self-esteem;
• lack of confidence in their professionalism;
• weakness in the limbs, shortness of breath;
• inappropriate behavior in public (loss of self-control);
• severe stress and, as a result, prolonged depression;
• loss of appetite;
• complete deconcentration, disorientation;
• negative result in solving a specific problem.

Anxiety Control Exercises

1. When a person is worried, his breathing is stuttered, and his heart rate jumps to heaven. Try to calm down. Take a few long breaths in and out with your eyes closed. Try to perform the manipulations slowly and confidently at the same pace. You should not inflate your cheeks or hold your breath, the diaphragm should open completely.
2. You need to move. Run the windmill with your hands or wave them from side to side. Some public figures massage their hands when they are nervous before performing. Do the same when shaking the lower extremities (massage of the feet and calves).
3. Often, uncontrollable excitement occurs due to a large release of hormones into the blood. To bring the indicator to the optimal mark, gently pat yourself on the chest with your palm. Activation of the thymus gland will allow you to calm down faster by controlling hormonal disruptions.
4. People who are very nervous before speaking behind the podium should get a small item. It is important that no one notices this thing during the speech. Touch the keychain (pen, lighter, paper clip, piece of cloth, etc.) in your hands. Thus, you will calm your thoughts and translate them into a different direction.
5. If there is an important event on the nose for which there is no time to prepare, set aside 2-5 minutes for a little trick. For a given period, rise first on your toes, then slowly lower. Then roll your shoulders clockwise and counterclockwise. Alternate limb movements.
6. When the excitement caught you by surprise right during serious negotiations, being at the table, begin to bend and unbend your toes. Try to focus on the sensations received by transferring your thoughts there. You can also squeeze your earlobes with all your might, the main thing is that your manipulation is invisible.
7. An agitated person looks constrained before a performance or other serious event. Muscles do not seem to obey, so they need to be made to work. If your legs are trembling, do 10-20 squats. In the case of hands - push up from the floor or bench. It will not be superfluous to swing the press and other physical exercises that can distract the body.

Method number 1. Get ready for the event

1. Often, excitement takes people by surprise who are poorly prepared for the upcoming event. If you have a solemn speech, report or speech coming up soon, collect the necessary materials and literally memorize them.
2. Rehearse in front of a mirror until you like yourself. Then gather friends or strangers (even better), speak to them and ask for an objective assessment.
3. Think over your image in advance, namely makeup, hairstyle, clothes, shoes. You must look 100% perfect. Do not forget to foresee incidents (torn tights, smudged mascara, bad writing pen, etc.).
4. If you are soon giving a speech in front of a wide audience and then giving answers, think in advance of the possible questions that people will ask. Your answers should be short but to the point, and your speech should be confident and professional.

Method number 2. Remember past victories

1. In most cases, anxiety comes from low self-esteem and remembering defeats in the past. However, you need to go from the other side.
2. Take a piece of paper and write down all your strengths. Do not forget to mention your victories (thesis defense with excellent marks, self-examination for rights, obtaining a prestigious position, etc.). Awareness of your own professionalism will instantly save you from excitement.
3. Analyze past situations. Surely you were also worried before, but everything went well. So it is this time. Anxiety only confuses you, preventing you from focusing on the main thing. Say to yourself: “I will succeed!”, “I am confident and strong in what I do!”.

Method number 3. Boost your self-esteem

1. Unsure of themselves and their own abilities, people often worry about anything. To get rid of emotional discomfort, you need to love yourself.
2. Raise your self-esteem in any way possible. Sign up for a gym, attend personal growth courses, overcome bad habits.
3. Enlist the support of loved ones who will objectively evaluate your behavior. With each increase in self-esteem, excitement will disappear.

Method number 4. Pause before the main speech

1. This method will help to cope with excitement in cases where hands and feet tremble before a conversation (a solemn speech, performance, etc.). Don't start talking right away, wait 10-15 seconds.
2. The specified period of time is necessary in order to "collect yourself together." If you start talking right away, your thoughts will be confused, disordered.
3. A pause will help build a logical chain and partially relieve excitement. That way you won't forget the speech you've been preparing for so long. Control your breathing, it should be even, without jumps.

Method number 5. Don't be afraid to make a mistake

1. Often there are times when a person's hands begin to tremble for the most ridiculous reasons. On a subconscious level, all people who speak soon are afraid of making a mistake.
2. It is important to understand that the audience will not throw eggs at you if you forget a word or drop your pen. Every person is not perfect, accept this statement.
3. From now on, think differently. Keep in mind that a small mistake won't get you fired unless you directly call your boss an "asshole".
4. Throughout a serious conversation or presentation, imagine shaved lambs trying to jump up a tree. Or make up another funny fantasy for yourself.

Prepare thoroughly for the event, learn the psychological methods of dealing with anxiety. Go in for sports, believe in your own strength, increase self-esteem. Watch your breath, do not be afraid to make mistakes, remember past victories. Prepare a small thing that you can touch in your hands to normalize the psycho-emotional background.

Video: 5 effective ways to deal with anxiety

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 neurosis (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.

The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “nervous”, “nerves to hell” have long entered our everyday life and have become familiar. And all of them describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react with restraint and adequately to the stimuli of the world around him.

Often an overexcited nervous state in everyday consciousness is already considered the norm, because stresses evolve along with progress, and today's person encounters them more often, and eliminates this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on relatives and colleagues, and emotional balance is compensated by caffeine, energy drinks, cigarettes and alcohol.

About the reasons: how are the nerves loosened?

When the thought comes of the need to intervene in the work of their nervous system, then the most responsible ones look for an experienced psychotherapist, the most practical resort to drug treatment, and the majority try to overcome the problem on their own and look for answers to the question “how to calm the nerves”? Where to start? First, find the reason that makes you lose emotional balance.

There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream and food:

• Healthy sleep is the key to strong nerves

A deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Lack of sleep affects the capacity of the whole organism and the normal functioning of the nervous system.

• Nutrition: a menu for strong nerves

The foundation on which the proper functioning of nerve cells is built is essential trace elements and vitamins. All of them have a direct or indirect effect on its work: they reduce muscle tone, regulate the hormonal balance in the body, receive and transmit impulses through the nerves, improve the interaction of muscles and nerves, support stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be literate, including a variety of healthy foods: cereals, dairy, meat, seafood, fish, a variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated with nutrients necessary for the nervous system: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins of groups A, B, C, E.

Causes of restless nerves

1. Having a persistent stressor(a specific cause or person that negatively affects the emotional state). Find and "defuse"!
2. negative thinking;
3. Weak nervous system. It is possessed by people who are more prone to nervous breakdowns due to their suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
4. Big city: abundance of noise, movement, accelerated pace of life. Not everyone likes this rhythm of life;
5. Work and media overload- they broadcast news from all over the world around the clock, plus the Internet, and now we are already overloaded;

The return of internal balance is a step-by-step and long-term process. How to calm the nerves so that the result is persistent and long-lasting?

Remedies for restless nerves, first of all, they imply advice on changing the nature of interaction with the world:

1. No pedantry and ideals. Lower the bar of ideality and correctness, because in life everything cannot be laid out on the shelves, according to colors and shapes, strictly according to the rules and principles.
2. Time management is in my head. Learn to manage time, do everything in time and not rush anywhere! Plan a day, highlight the most important things and events, do not waste your time on vanity and trifles.
3. positive thinking Don't let negative thoughts dominate your mood after watching the news.
4. Increase stress resistance- the first three tips will help with this.

There are home remedies for calming the nerves that are readily available and do not require special training.

How to calm nerves at home?

Body methods:

The body instantly reacts to stress by producing adrenaline, cortisol (stress hormone), increasing the heart rate and increasing muscle tone. This is how the body communicates that it is ready to actively cope with stress. That is why, when nervous, a person feels tension and heavy breathing throughout the body. The most common mistake is to deal with stress by lying down and doing nothing. You need to give the body the opportunity to throw out the heat or help it relax.

Top tips for calming your nerves:

• Physical exercise (sports, dancing, cleaning)

It is only important to choose an activity to your liking and according to your abilities: running, cycling, dancing, walking in the park or cleaning the house, etc.

• Water procedures (warm shower, sea salt bath)

Water acts simultaneously on all external receptors of the body, thereby providing the maximum result. You can enhance the effect by adding sea salt to the bath, soothing herbal decoctions, essential oils: lavender, pine, mint, or your favorite scent.

• aromatherapy

For this, aroma sticks, aroma lamps with warm "home" smells are suitable. Girls can, combining business with pleasure, add essential oils to cosmetics for body care.

• Relaxation

Relaxing to pleasant music with the concentration of your sensations on different parts of the body will help calm your nerves and relieve stress. The purpose of such relaxation is to feel your body, consciously tighten and relax its muscles one by one, ultimately relieving them of increased tone.

• Self massage

The skin has many receptors and nerve endings, due to which it will gladly respond with relaxation to a massage. In the absence of such an opportunity, you can independently walk on the scalp with massage movements from the forehead to the back of the head, stretch your hands and feet.

• Walking with bare feet

Nerve endings are concentrated on human feet, with the right influence on which, it is possible to positively regulate the work of organs and systems.

Psychological techniques:

• Methods from the "personal piggy bank" (music, books, movies, favorite hobby, viewing photo albums, postcards, activities that bring pleasure).

Music does not have to be classical, it is enough that it is light, pleasant (instrumental, or the sounds of nature) and the listener likes it. Books, or films - from the category of kind and beloved.

Here the choice is great: baking a cake helps some, writing a poem helps others.

• Self account

The monotonous repetition of numbers, concentration on the score not only distracts from the problem, but, like a lullaby, lulls irritation. It is worth counting up to a hundred, and with strong anger - longer.

• Art therapy

Now in the public domain painting for adults in the direction of art therapy, where there are many abstract works, many small elements, lines. This variety will be enough for a long distraction and "outlining" your emotions.

• shopping

A favorite liquidator of the consequences of stress in girls, which works effectively. But for men too - buying a set of necessary tools (which I have long dreamed of) can please like a child candy.

How to calm the nerves in 1 minute, or "ambulance" for the excited nerves?

Everyone wondered how to quickly calm the nerves? There are many situations in which it is very important not to lose sobriety of mind, balance and fortitude. Therefore, the methods of "ambulance" sometimes save situations and even lives (when a state of nervous overstrain can reach an affect in which a person has absolutely no control over his actions):

1. Visualization

Replacing the real picture of the world with the desired image. Perhaps someone likes an imaginary spring on the street, and someone likes a house by the sea. The main thing is to imagine everything brightly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts from negative experiences.

1. Hand massage

Moderately and slowly press in turn on the nail phalanges of one hand, then the other. The method is excellent when circumstances do not want to attract attention (for example, when waiting in the audience for their turn to speak with their report).

If space and time allow, 10-20 times of any power load: push-ups, squats, pull-ups.

1. Wash away irritability

It is effective to wash your face with cool water, refresh your shoulders and neck with it, as if washing away the negative charge of nervousness. You can calm yourself down by slowly drinking a glass of water lightly sweetened with sugar or honey.

1. vent anger

Book advice on beating dishes is quite costly and time consuming to clean. Alternatively, you can tear paper (newspapers, for example) or shout into cardboard rolled up in a tube (this way the sound will be more isolated and not so loud).

With a variety of techniques on how to quickly calm the nerves, perhaps, breathing exercises remain classic and fast-acting.

Breathing exercises to calm the nerves

The respiratory rate is directly related to the work of our heart, which, in turn, reacts by speeding up in situations of stress. Below are a few indicative psychological exercises for regulating breathing:

1. Soothing Geometry

Taking a deep breath, exhale slowly into a circle drawn by the imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Also repeat three times. Change shapes until you feel relaxation.

1. Repression of irritability

Having imagined a powerful press inside the chest, take a short rhythmic breath. Exhale slowly, with an onslaught, as if the press is pushing all negative emotions lower and lower until they are pushed into the ground.

1. It's time to yawn

Close your eyes, open your mouth wide and inhale. Stretching your whole body as much as possible, exhale slowly while yawning, pronouncing the lingering sound "oooo". By adding a smile, you can achieve high efficiency, since at the same time the facial muscles relax as much as possible, and a positive emotional response arises. Exercise helps to quickly enrich the blood with oxygen.

Herbal decoctions and tinctures for calm nerves and stress relief

Not many people decide on cardinal approaches: the help of a specialist and drug support. Easier, faster and cheaper - these are folk remedies. This is a simple way to calm the nerves without drugs. Herbs will help with this. For a stable and effective result, you need to drink courses and consult a doctor first.

With special employment and lack of time, you can simply go to the nearest pharmacy and purchase a ready-made herbal collection or herbal tincture.

How to calm nerves during pregnancy

The body of a pregnant woman experiences such a hormonal restructuring, which was similar in intensity to a teenage hormonal surge. It is these changes that make the expectant mother very irritated, emotionally unstable. For all future dads, this is the number one problem!

There are several safe methods of calming the nerves that pregnant women can safely use:

1. Replenishment of magnesium in the body, which helps to relax muscles, reduce excitability and calm the nervous system (according to the recommendations of an obstetrician-gynecologist);
2. Soothing herbal teas: at the rate of 15 gr. a mixture of herbs in 200 ml of boiling water. 100 ml are taken twice a day:

• Mix 15 gr. hawthorn fruit, sage herb, 30 gr. herbs of motherwort, oregano, swamp cudweed;
• mix in equal proportions valerian root, mint, hop cones.

Use only if there are no contraindications from a doctor!

1. The most pleasant and affordable way to calm a pregnant woman is to massage her tired and swollen legs.

The problem of restless nerves cannot be solved once and for all life. Just as colds become aggravated in the cold, so the nerves are overstrained in stressful situations or under the weight of adverse circumstances. Human wisdom lies in timely and well-chosen measures to restore the nervous system.

How to calm your nerves and get rid of stress tips from your personal life. Tips that are not in the article!

Some people are constantly in a state of anxiety and worry. Such individuals, as a rule, worry about and without it. As soon as one problem is solved, a new one is formed in its place, and so on ad infinitum. If you are this type of person, you need to get rid of this habit.

How to stop worrying and calm down

Take a break for something

1. Such a move will help overcome emotional tension if there is no other way out and there is nothing else you can do. As a rule, you start to boil, for example, when talking with your boss or in any similar situation.
2. Therefore, there is only one way out - to be distracted by extraneous things. Do not wind yourself up on trifles, direct your mental channel into positive dreams. You can also be distracted by a colleague and look at his clothes. Think about where he dresses and whether you like his style in general.

Leave the zone of irritation

1. If you get upset for any reason in a crowded place or on the Internet, you should take appropriate action. Delete the community you're in. Blacklist the offender. It is necessary to stop sitting at the computer often and start living in real life. Such experiences are meaningless.
2. If disappointment occurs, for example, at a holiday, find a reason to leave the company and tell your friend that you need to leave. Try to move away from the unfavorable zone as quickly as possible. Hurry to a cozy house and watch a funny movie, an interesting action movie.

drink water

1. Experts around the world say that to cope with anxiety and nerves, you need to drink a glass of water. Carry out the manipulation slowly, enjoy the moment. The fluid will help restart the mechanisms in the body.
2. In most cases, a person begins to feel bad due to hysteria and dehydration. You may not feel this lack of fluid. Therefore, it is recommended to monitor how much water you consume per day.

Take a break with something interesting

1. It is recommended to resort to this method when the rest turned out to be useless. You need to redirect your attention to something interesting and unobtrusive. Read a story, play a video game.
2. Try to come up with a unique game. Go for a walk, run, ride a bike. Start a dialogue with a stranger. Find a common topic for discussion and have an interesting conversation.

Get Physically Active

1. This is a fairly common method that is familiar to almost everyone. You need to drop everything and engage in physical activity. Thus, you can overcome pressing problems.
2. If it's summer, visit a pond and have a calm swim. Do a general house cleaning. Finally, get rid of old things and rubbish. Have sex with your loved one. Dance, work on the dacha.
3. Physical fatigue will do its job, you can completely relax. Urgent problems will fade into the background. You simply won't have time to worry. Do not resort to bad habits, alcohol and tobacco exacerbate everything. Take care of your health.

Practice the breathing technique

1. Effective breathing exercises have long been proven to help stabilize the psycho-emotional background of a person. If you pay attention, you can see that in different stressful situations, breathing changes.
2. To put yourself in order and calm down, it is important to start breathing correctly. Take control of your breath. It is not difficult if you periodically resort to this method. Regular procedures help to significantly strengthen the nerves.
3. To begin the practice, straighten your back. Take deep breaths and exhale slowly. The main thing in this matter is not to rush. Try to stretch your exercises. After a full exhalation, take a short pause.
4. The concentration of attention and the calming of the nerves occurs precisely on a long exhalation. To increase the tone of the body, it is recommended to pay more attention to inhalation. Exercise also should not be done for too long. You can feel an unpleasant feeling out of habit.

How to stop being nervous about every occasion

1. Analyze your life and remember what events made you nervous. Perhaps because of difficulties at work, when passing exams or an unpleasant conversation.
2. Now appreciate how important these things are. Are they worth your nerves? How important are skirmishes in public transport, in a store or at work? If all this is petty, hammer it.
3. There are many more things to worry about. This is the health of loved ones and their own, the upbringing of children, material well-being. This is where you should be focusing.
4. Remember the interesting expression: “A cat doesn’t care what mice whisper behind her back.” If you often suffer from someone else's opinion, forget it and enjoy life.
5. Make it a habit to do things so that nothing can hurt you in the future. Try to quickly abstract from the negative, concentrate only on really important things.
6. Never trade, do not let the little things shake your psycho-emotional environment. If you worry for any reason, there will be no strength and patience for important things.

1. Very often people start to panic when an important event is on the nose. It can be a celebration, passing an exam, speaking in public, a serious conversation, and so on.
2. In this case, take on board breathing exercises. Inhale deeply through your nose, exhale through your mouth. At this time, close your eyes and concentrate on the movement of the diaphragm.
3. If you are going to perform in public, prepare carefully for it. Learn speech so that it flies off your teeth. Rehearse in front of a mirror, then call your friends to evaluate the work done.
4. In order not to be nervous before a responsible meeting, choose the right wardrobe. You should not be distracted by uncomfortable trousers or jewelry ringing on your arm. Think about the answers to possible questions in advance.
5. Motivate yourself! It is important to understand that this event promises great prospects for the future. If you want to achieve heights, you will have to overcome anxiety and go out to your opponents in full combat readiness.
6. Don't turn everything into a drama. Your performance or speech will not lead to death, failure is not the end, do not be afraid of it. Do everything to concentrate on the main thing, look fear in the face.
7. If your palms are sweating at an important event or you don’t know where to put your hands, take a small object (match, ring, key chain, etc.). Move it in your hands throughout the event, but so that no one sees.
8. Be sure to give yourself a mental briefing before the start of the event. Repeat like a mantra: “I am calm”, “I will succeed”, “I am not nervous”. Relax your body, straighten your back, do not keep your hands on your chest. Forward to new achievements!

1. Even if you feel bad, pretend to be calm. Do not fiddle with clothes and hair, speak in a monotone and relatively calmly. Don't scream, don't twitch. Show yourself as a professional in this field. Demonstrate equanimity, do not let emotions come up at the most inopportune moment.
2. It is necessary to be calm on the outside in order to achieve the same effect on the inside. In addition, you will mislead your opponents. Surely many of them expect you to fail. Do not think about it, memorize the speech, prepare well for possible questions and unforeseen circumstances.
3. Watch your facial expressions, do not bulge your eyes, keep your lips closed or only slightly parted. Do not cross your arms over your chest, even if the time to talk has not yet come. Do not gesticulate too intensely, follow the movements, they should be clear and collected.
4. Take your time, haste has never brought anyone to success. If you are constantly nervous, your opponents will think that you are out of your mind. Do not rush, even if the meeting is about to come, and you are still stuck in traffic. Advise you will be late in a calm voice, then enter the room as a serious person. Also, don't let others rush you.
5. Eliminate all aspects that characterize your nervousness. How do you behave under stress? Now do the exact opposite. Watch your behavior and body, be open to dialogue, do not step from foot to foot and do not fidget in your chair.
6. Analyze how you look from the outside. The principle of feedback always works! In itself, the feeling that you are watching your own "I" will make you collect yourself and stop being nervous. Think what will happen if this is not done? That's right, the whole environment and business partners will see your shifty eyes or nervous crossing of fingers. Do not allow such an outcome of events, so as not to humiliate yourself in the eyes of the interlocutors.

Each person runs the risk of facing nervousness if a responsible event is on the nose. In such situations, the main thing is to remain calm. To achieve this, resort to breathing exercises. Remember not to focus on failure. You will succeed, believe in yourself! If necessary, ask loved ones to evaluate your behavior from the outside.

Video: how to quickly calm down and stop worrying

Fear, stress, nervous tension accompany a person throughout his life. How to deal with these unwanted guests?

Nerves to the limit

Each person has a moment when the fallen load of problems presses with unprecedented force. It seems that everything is bad, there is nowhere to wait for help, and negative thoughts overload the brain. What to do in such cases? How to pull yourself together and calm down?

Release your fears

Often people themselves find reasons for concern. Internal fears, doubts, negative emotions haunt, not wanting to let go of the exhausted body. The more a person tries to stop being nervous, the more he withdraws into himself. At the same time, anger and insecurity begin to accumulate. How to pull yourself together? The answer is simple. You need to let go of your fears, that is, accept yourself as you are, namely your nature: impressionable and subtle, which reacts sharply to the world around you.

Enjoy today. Learn to see something beautiful in everyday gray everyday life. Every day is unique. Everything depends only on you. Is there anything else that worries you? Nervous? Can't calm down? Asking yourself how to stop being afraid every day? Remember that the positive side can be seen in these emotions. They confirm the fact that you are alive, and everything else is fixable. Don't hide your fears. Don't let your emotions rule you. By acknowledging them, you will stop dwelling on the negative things that bother the mind, and, accordingly, stop being nervous. Freed from fears, you will gain harmony in your soul and learn to see something pleasant in every day. And this is already an achievement!

Gotta pull myself together

There are several ways to keep yourself in control when under stress. Let's consider each of them in more detail.

First, find and eliminate the cause of the anxiety. To understand it is to half solve it. But there are some things that are often very difficult to deal with, such as a crisis, for example. Therefore, they can only be experienced.

Secondly, change the attitude to the problem. This method really works, there would be a desire for a person to correct the situation for the better.

Thirdly, stop being annoyed and do nothing. In this case, for a start, think about where this can lead you?

Moral unloading

First of all, you should take yourself in hand. The following ways to answer the question "how can you calm down quickly" will help:

Ways to protect yourself from stress

Stress arises from overexertion of the nervous system. It is necessary to get rid of it. Below we will describe the ways by which you can protect yourself, distract from the negative, they will also tell you how to pull yourself together.

1. Sports activities will distract from stress, and the increased physical activity that accompanies them will benefit your health and correct your figure, which will give you more self-confidence. Go in for sports until exhaustion. Sports spirit will distract from depression.
2. Hard physical labor can also soothe frayed nerves. For example, get a job as an office cleaner and start working "for wear and tear" so that, apart from rest, no more thoughts arise in your head.
3. Eye charger. A simple exercise aimed at the result. Move your eyes very quickly, as if you were shooting lightning. Such high-speed movement will help to relax and distract from negative thoughts.

Getting rid of anger

Stress is often the result of relationships between people. Anger begins to accumulate in a person from unpleasant communication with a negative personality, irritation grows. To get rid of them, you must follow the recommendations described below:

1. Choose a room for privacy. Close the door. Take a pillow and place it in the corner of the sofa. And start hitting her hard, spitting out anger. Think about the person who hurt you. You will certainly feel relief after beating the pillow, stress will fade into the background, and the person who offended you, although not really, will be punished.
2. Retire in the room in which the mirror is located. Start a dialogue with your reflection, saying everything that you have accumulated to the person with whom you are very angry. You can even yell at him and threaten him. Just don't break the mirror. This is a bad omen.
3. Contact with water will help to cool quickly. Wash away all negativity. You can simply wash your hands with cool water, rinse your face, take a shower, and it is best to lie down in a warm relaxing bath.

Get rid of doubts, fears, insecurities and anger. Smile more, love yourself and the world around you. We hope you have found answers to your questions about how to pull yourself together and calm down after the stress. Take care of yourself and your nerves!