If the question arose of how to learn not to be nervous, then you are already on the way to solving the problem. Because the most difficult thing is always the recognition of the existing difficulty. Nervousness and irritability are often considered a medical problem. However, the correct psychological attitude can almost always correct the situation.
An irritable person constantly offends others with ridiculous nit-picking, but he himself suffers the most. Consequences of nervousness:
- Health problems, poor health. Heart diseases develop, frequent arrhythmia, shortness of breath, blood pressure jumps, headaches bother.
- Shaken nerves cause a bad mood, depression. A person can withdraw into himself, become vulnerable, vulnerable. Increased sensitivity makes you build internal barriers, the so-called "self-defense". But apart from alienation, destroyed relationships, this brings nothing more.
- Excessive irritability prevents organically fit into the team at work, prevents the disclosure of talents, personal growth.
Everyone can cope with the listed difficulties. You just need to learn not to be nervous in any situation, whether it be a serious problem or a trifle. 
The hardest part is getting started. Determine to change your position. Make a promise to yourself to go 21 days without an incident of irritability. In three weeks, a new habit is developed. For 40 days it is fixed. Now actually what you need to do in order to learn not to be nervous:
- In a stressful situation, slow down your breathing, breathe deeply, mentally repeat the words: I am calm (calm), you can count up to ten or more. Deep breaths slow down the heartbeat, relax tense nerves, neutralize the release of adrenaline responsible for aggressiveness.
- Suppressing anger attacks, gradually develop the habit of curbing negative emotions. Whenever you succeed, internally rejoice in the victory: you are on the path to self-mastery. Remember, every breakdown provokes more new incidents, making you more nervous.
- Remember: injustice is not a reason to lose your temper. Troubles, quarrels, various disasters happen to all people. However, a sober approach without emotions makes it easy to find a way out of any situation. On the contrary, emotionality blinds a person, makes him draw wrong conclusions, build illogical accusations. After a quarrel, most often there is a feeling of regret for what was said.
- Learn how to constructively resolve conflicts. Do not say: you are an egoist, insolent, other offensive words. Speak out: you forgot to do me a favor, it brought me such and such inconvenience, makes me waste time, etc. That is, describe the situation in simple words, without coloring events with negative emotional connotations. When people operate with definitions and terms, and do not splash out their experiences, any controversial situations are resolved without conflict.
- If someone intentionally or because of a bad mood spoils your nerves, take the position of an observer: everything is fine with you, why waste your precious time proving that he is wrong? Focus on what you think of yourself. , it does not depend on external circumstances!
- Be condescending to others: recognize their right to make mistakes. If everyone is wrong, why be nervous about it? Over time, the person himself will understand that he was wrong.
- Feel free to object. Weighty arguments, expressed in a logical sequence, without anger and anguish, have a sobering effect on any insolent person! If the opponent sees that his attacks do not get on your nerves, most likely he will leave his venture. And you keep a good mood.
- Learn to deal with your fears. Often, anxiety due to possible troubles brings a person to a panic state. Repeat to yourself: I can handle it, I can overcome it. I am strength! I can do everything! Self-confidence, foresight will help to take the necessary measures in time so that critical situations do not occur.
- Break the usual chains. The husband (wife) again said (a) something that just infuriates me! Do the opposite at least once: hold back, turn away, respond with kindness and forgiveness. Change your mindset! Do it the way you haven't done it before: ignore the annoying nuisance Ignore it! By launching the usual response mechanism, you leave everything as it is. By blocking stereotyped thinking, you are embarking on the path of freedom! Get rid of automatic reactions, cultivate a new habit: a calm attitude to any situation. It contributes a lot to this.
- Look from the other side. Everything that brings irritation has a downside! Notice the positives. Take everything around you for granted.
- Change what can be changed. If a creaking door infuriates, oil the awnings. Got a dripping faucet - fix it.
I think that advice on how to learn not to be nervous will be useful to everyone. Of course, at first it will be very difficult. However, every small victory is a reason to congratulate yourself! The more often there are such victories, the closer the goal will be - a calm attitude to any stressful situation. Day after day, continuing to work on yourself, one day you will find that you have learned not to be nervous and calm even in critical situations!
How to calm down if you are very nervous becomes an urgent issue of everyday life. External conditions throw up more and more stresses, and the internal system is not ready for processing and environmentally friendly response to the emerging load. But from such a general state of humanity, it is worth looking for a way out in independently determining the area that personally causes your discomfort and makes you nervous. It is conditionally possible to designate several general reasons, decomposed into separate individual ones.
Increased sensitivity to the responses of the outside world increases the threshold and the likelihood of a stressful situation. With a developed, inability to perceive criticism, the desire to take everything personally, even everyday worries can cause nervous feelings (when the crowd laughs nearby, thoughts will arise whether it’s over you, the disapproving look and rudeness of the seller will be perceived as a personal insult). Reducing the importance of the opinions of others and the desire to evoke only a positive assessment from everyone significantly reduces the level of stress, saves a lot of energy and establishes true contact with reality, where it turns out that no one cares what you do or how you look.
The desire for constant enjoyment, bringing things to an ideal state, complete independence and increased responsibility can provoke a chronic high level of internal stress. In this state, everything is capable of pissing off, not to mention significant problems. Therefore, it is relevant to constantly pay attention to the level of one's workload and emotional comfort, to search for one's own sources of stress relief, so that in a crisis situation one does not look for options on how to quickly calm down and not be nervous.
You can look for options on how to calm down if you are very nervous for a long time and carefully, some you will discard because of their duration, some because of inaccessibility, some because of reluctance. In fact, you can unlock it for a long time and with the help of any excuses, but in practice there are a sufficient number of ways to cope with frizzy nerves quite simply and quickly.
In the fight against nervousness, sports, physical activity and general work with the body are an invaluable ally, since it is the somatic side that takes the maximum part in reacting to the resulting nervous tension, changing the hormonal balance and processing the splashed adrenaline. Incorporate into your daily routine, if not a full-fledged workout, then exercise or walking, instead of sitting in front of the screen and driving. The more movements you make, the more opportunities your nervous system will get to process the accumulated stress. After a difficult conversation or an unpleasant event, when the passions inside have not subsided, it will help to throw out the negative ones by jogging or beating a pear, and then you can arrange a relaxation session in the form of stretching, massage or calm lying and conscious muscle relaxation.
In addition to physical activity, our body, and therefore the psyche, depends on water metabolism and the fullness of the body. The common advice to drink water, no matter how ridiculous it may seem, is one of the most effective, even in situations of serious and extreme stressful situations. With an adrenal crisis, the body needs more water to normalize the level of the jumped hormone, you can add a sweetener to the water, since stressful situations include increased brain work to find a way out of the situation, and this work is associated with the absorption of glucose. Replenishment of hydrolytic and glucose balance helps the body to normalize faster. In addition to crisis conditions, drinking ordinary water helps to avoid dehydration (almost a universal phenomenon in the modern world), which, at its pronounced stage, increases anxiety and anxiety. In general, focusing on the needs of your body and a subtle sense of its changes can suggest your personal ways to quickly calm down and not be nervous.
In a situation where you are nervous right now, and you need to react calmly, try to distract yourself from the words and intonations flying in your direction and concentrate on something else. You can guide your inner attention not only by directing it into conflict, but by switching it to considering the details of the cut of your neighbor’s jacket and thinking about where to get the same buttons, you automatically leave the nervous situation by a few percent. Ideally, the irritating situation must be left completely, and not only mentally, i.e. if you meet your ex at a party and can’t react calmly, then leave, if the boor is in the habit of throwing you out of balance with comments on the social network, then throw him in a ban. Trying to endure and trying to create an imaginary image of a well-mannered person should not be confused with adjusting and the desire to be comfortable. In any situation, your living space and mental well-being are your care and responsibility, superheroes who save you from hassle will not appear.
If, having got out of an unpleasant situation, your nerves are still stretched like ropes, then you can deal with the remaining tension by plunging into other things. It is worth choosing them in such a way as to completely carry away into another world - watching a movie is hardly suitable here, because the same mental scrolling of events will continue in the head as without it. A sports game, solving intrigue among acquaintances, a trip to the suburbs for new photos - active, dynamic, captivating you completely and igniting the fire of excitement.
Crying and laughter help to stop being nervous - with the help of the first one, you release excessive tension and get an excellent result of spiritual ease after half an hour of sobbing, while by other methods you can spend a day; and with the help of the second (especially sarcasm, irony, black humor), the situation is reduced in importance, and perhaps even acquires new outlines and nuances.
Learn how your personal nervousness works, what touches you, and what helps you stay normal. Situations that threaten your peace of mind can be tried to be excluded, edited into acceptable forms, or prepared for them. Naturally, no one can be fully armed and never freak out, but you can minimize the damage by doing research on your own inner world, sore spots and blind spots, as well as doing preventive constant support for the state of the nervous system. Maintaining and taking care of yourself is not difficult and includes fairly general principles of healthy eating and saturation with various microelements, maintaining an activity regime, taking care of the quality of sleep and rest.
How to learn to calm down and not be nervous after a quarrel?
A quarrel, especially with close people, is unbalanced, but at the same time it requires quick calming down so that a subsequent constructive dialogue and the search for ways of reconciliation are possible. During nervous excitement, our breathing changes, and calming should begin with the stabilization of the respiratory process. During a quarrel, we tend to breathe too often, too deeply, exposing the body to hyperventilation, then for several minutes you need to control the duration of inhalation and exhalation, forcibly stretching the duration and normalizing the depth. If the quarrel is frightening in nature, then involuntary cessation of breathing is possible due to reflex mechanisms (hide, pretend to be dead so as not to suffer). Restore the integrity and coherence of breathing - your task is to achieve breathing without pauses, so that the inhalation flows smoothly into the exhalation.
You can leave the house to ventilate. It's important to let your partner know that you'll be back after calm has been restored so your behavior isn't misinterpreted. While walking, you will be able to assess the situation without the influence of another person and emotional pressure, it can also relieve emotional stress by running, shouting, tearing paper. If you don’t have the opportunity to physically leave the common space, then take a time out in sorting out the relationship, let it be half an hour of silence, during which no one makes claims and does not put up. Stopping and leaving the active phase will help restore your condition, reduce the amount of time required for rehabilitation, and also save you from unnecessary words, decisions and actions made under the influence of feelings.
In the period after a quarrel, when the jitters do not let you go, direct your attention to relieving tension. If you didn’t say some words, then write them in a letter (then re-read it in a calm state and decide whether to show it to the addressee), feelings can be expressed in colors, movement. If there is an opportunity and an appropriate level of trust, then you can talk about the situation with a friend, just do not ask for advice, but ask for support. Contact with water helps to get rid of negative experiences - take a shower, washing away the nervous negativity, or at least rinse your face or palms, hold them under running water - it will give a little calm, a break in thoughts rushing in a sweeping stream.
Relieving stress after an argument with alcohol may seem like a tempting idea, especially for those for whom the showdown ended in a breakup, but resorting to this option is undesirable. Negative feelings will not be lived through, but pushed deep into the psyche, problems will not be solved, but the physical and mental state may worsen.
Keep in mind that quarrels are a normal process for relationships. If it is easy for us to remain always friendly with unfamiliar people, then this is only due to the short time of contact and common claims, and even then, if someone encroaches on what is significant for you, then a showdown cannot be avoided. In close relationships, quarrels are an indicator of closeness and the process of grinding to each other, who how this period passes depends on the mental characteristics and capabilities of people, but there are no relationships without quarrels. The only thing that can please you here is that a person who is not indifferent to you makes claims, swears and tries to do good. We do not waste our neurons on the indifferent.
How to calm the nerves? The state of nervous tension is familiar to everyone, only someone feels and notices it, and someone gets used to it and lives in such a permanent frozen nervous lump all his life, solves issues, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to put the nervous system in order is to adjust the area of life that causes increased nervous excitement or solve one problem that does not allow it to function normally. The method is excellent, effective and should definitely be striven for, but it is also long-term and requires a high degree of awareness. In the meantime, you are moving along the path of eliminating the cause of stressors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit with temporary methods that do not eliminate the problem, but help to survive the crisis.
How to calm your nerves and relieve stress?
To know how to quickly calm your nerves, read about breathing practices and go to a practice session dedicated to this (practiced in yoga studios, massage parlors and body-oriented therapists). Breathing affects the physical and emotional state, it can regulate the level of stress and anxiety. Organize the space in a way that is comfortable for you in order to get the maximum amount of rest, find time for self-care (it is not necessary to make a march through beauty salons and shopping malls, it is enough to give yourself a rest when you can not think and not do, which is extremely important in a state of stress). Taking care of your body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress in the air.
In the fast pace of life with maximum loads and informational overdose, the knowledge of how to calm the nerves, relieve anxiety and should be present in the luggage of every person. As in any problem, before talking about solutions (treatment), it is worth saying a few words and prevention, because. it is usually easier to prevent a deplorable state than to get out of it later.
There is an opinion that ours are born from our response to the situation, i.e. not the situation itself is stressful, but only our reaction to it. Of course, there are cases where it is impossible to regulate your condition and choose to laugh at failure, instead of being nervous about it for hours. But most of the problems that create a chronic state of stress and undermine the nerves bit by bit are not very significant. A reprimand from the boss can be experienced up to the decision to quit, or you can step back and understand that he just blew his bad mood and feel sorry for him. You can freak out because of the constant rains, or you can buy cool yellow rubber boots and jump through the puddles. By correcting your point of view in this way, looking for positive aspects in everything, you can save your nervous system.
If a jamb has happened somewhere with prevention or an event has happened that is really unsettling and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, it means that the protective functions of your psyche have suffered and you need to quickly regain your ability to think, which is paralyzed fear and anxiety. The best help in this matter is to focus on your body, starting with breath control, trying to make it as deep and slow as possible, if you can go from chest to abdominal. If you breathe for a certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will slowly stop shaking. After that (or during, focus on your own feelings), stretch the muscles of the body - twist the joints, stretch the muscles of the neck and arms with your hands. This practice, which addresses the physical mode of regulation, is suitable if you are worried about how to calm your nerves before an exam.
But this impact is aimed at point and single impact, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work them out separately in a calmer environment, possibly with the help of a therapist.
How to calm the nerves in 1 minute?
People have different stress resistance, strength and stability of the nervous system - it depends on who and how is exposed to stressful influences (speed of occurrence, duration, strength of nervous excitation). It is not always possible to retire, take a break and deal with your condition, and you should know how to calm your nerves quickly, even in a time-limited situation. Several options have been tracked and developed to help change nervous tension to a calmer response to the situation literally within a minute, which one is preferable to decide on the spot, starting from the situation, because the methods of how to calm the nerves before the exam and how to calm the nerves after an unpleasant conversation can vary significantly.
Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Changing the visual picture is possible with a purposeful translation of the gaze to pleasant and soothing stimuli, or with the help of one's own and the presentation of harmonizing images (white light, waterfall). To work with your own resources, you should take a comfortable position, preferably sitting, in order to remove muscle tension as much as possible, normalize breathing, making it deep, even and rhythmic, and then draw in your imagination the most detailed pleasant picture. The images of water washing you from head to toe or putting a barrier between you and an unpleasant effect help well. Water can be replaced with white, sparkling light that fills every cell, banishing darkness and negativity.
The beneficial and calming effect of water extends beyond visualization techniques, you can use it physically. With limited time, you will need a faucet with running water and a closed door so that no one disturbs you at this moment. You should lower your palms under cool water and hold it under it for a while, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage the neck, shoulders, fingers, tubercles behind the ears with wet fingers. While in the bathroom, you can use a towel to relieve muscle-emotional tension, for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands - throw them in relaxation, repeat several times. Around the third repetition, when you relax your arms, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.
Drinking sweet water (preferably plain water with sugar or honey) helps to relieve acute stress or is even used by witnesses of accidents, fires and other unforeseen situations.
These methods will help reduce the critical level of nervous tension, which will make it possible to control your behavior and analyze the situation logically. It is also necessary to support your body and cope with the consequences of a nervous situation after the event has passed, but these are longer methods.
How to calm nerves at home?
To normalize your emotional state, you can do a lot in the walls of your own home. A common and effective method is a bath. It is worth clarifying a few details to increase the impact: the water should be warm, preferably with aromatic soothing salts and aromatic oils, you should take such a bath for no more than twenty minutes, and then go to bed. It can be like a one-time procedure, but if you take a monthly course, you will strengthen the nervous system and prevent further nervous exhaustion.
How can you calm your nerves at home? Incorporate music into your daily routine that can play in the background in your home or on your headphones as you move around the city. Only to restore nerves, music is worth picking up - for this you can use special selections of music therapy, relaxation collections, classics, good recordings of natural sounds. An important point is to listen to soothing music constantly, in a certain course (for example, an hour in the evening for a month, or in the morning on the way to work) - the main thing is that there should be a system and constancy in this, and not random use.
Diversify your tactile sensations, because it is their lack or monotony that impoverishes the body's resources. It is good to communicate with animals, play, stroke, walk barefoot at home, which will add stimulation and activation to points that are a mirror image of many organs. Try dipping your fingers into various grains and foods while cooking, feeling their texture, and simply sorting through the beans is a very meditative exercise.
By the way, waking up half an hour earlier and devoting this time to meditation, you will feel how you have become calmer about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and soothing meditative activities, active physical activity has an excellent effect on relieving nervous excitement - running, strength exercises and swimming help to relieve stress accumulated during the day, and punching a pear or engaging in another type of struggle helps to cope with aggression that has not been splashed out. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.
How to calm the nerves, if everything pisses you off? Find activities that fill you with energy (hobbies, charity, exciting research) and devote your free time to these activities, instead of sticking to social networks. In addition to developing your own personality and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.
With shattered nerves, you can drown out excessive excitement with sedatives, sleeping pills, without going into the details of the occurrence and course of such a condition. We do not take into account extreme cases of impaired nervous activity, when medical intervention is indispensable, and we suggest first trying psychological methods to use hidden resources.
How to calm the nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasm and hypertension occur, this happens due to the blocking of the body's natural reaction to factors that exceed the norm. Under natural conditions, the two responses are either attack or flight, and with either response, the body's natural systems trigger a response in the muscles to carry out the desired action. Since in society we stop and suppress most of these reactions, and the muscular reaction is running, an overstress is formed, which can then be manifested by tightness, stoop. You can feel it well at the peak of the stress reaction, when it is impossible to make a person relax by any effort of will. It is through the removal of muscle tension that the removal of psychological occurs.
Start with breathing to saturate the body with oxygen and normalize the experience of emotions. With strong experiences, breathing goes astray, some stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm so that the inhalation smoothly flows into the exhalation and this process is continuous. Watch for smoothness and depth of inspiration. After breathing is established, do a little exercise - its goal is not to improve physical fitness, but to work out and feel every muscle and joint. Accordingly, the joints need to be scrolled, and the muscles need to be pulled. After stretching, you will be able to localize tension in a specific area or even several, after which they should be kneaded. Perhaps, with strong physical clamps, it will be painful or unpleasant for you to knead some parts of the body, but you should continue to massage until the discomfort disappears and the muscles become soft. At the end of such a warm-up, shake your whole body well, trying not to control your movements and not think about how you look, but to shake the relaxed body as much as possible.
For less crisis moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stressful reaction in order to work out the origins and find inner possibilities and ways of resolution. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for building space in such a way as to get into less unnerving situations.
How to calm your nerves and relieve stress? The advice of psychologists in this regard is as follows: you should take care of your nerves regularly, and not just when it's covered. Do not overwork, organize high-quality and productive weekends, sleep in sufficient quantities and in comfortable conditions. Identify your weak points and sources of stress, stay away from those you can't influence, and sort out those relationships or processes that are important but not satisfying. Remove unnecessary discomfort from life in the form of rubbish in the apartment, shoes that rub, uncomfortable clothes and ticking clocks. The fewer small annoying factors in your life, the stronger the nerves and the more likely it is not to break loose at a crucial moment. To live emotions, include sports or just regular walks in your life, wash dishes with cheerful music, dance, and do not hold back tears. Do everything to throw out your feelings - you can write, sing, draw, tell your best friends or random fellow travelers - the main thing is not to keep it to yourself.
Observe adequacy and measure in everything, watch your reactions, listen to your feelings. If yoga does not help, the bath does not work, the pressure has risen from the nerves and the hands are shaking, if this condition does not go away for many days, then stop tormenting aromatherapy and ruining the body. If symptoms do not go away, intensifying, you should consult a doctor and use the help of possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overexertion affects the entire body and many organ systems, and a nervous breakdown leads to hospitalization and a long recovery.
People who are satisfied with everything in their lives can safely be called happy. They don't know what stress is. They simply do not experience overstrain and negative emotions to which the body reacts. A person who is constantly in a stressful state becomes angry, irritable and gets turned on, as they say, with a half turn. Sooner or later he will get tired of it. And he wonders - how to be calm in any situation and is it real? Well, everything is possible in our life. And this is no exception.
Voltage drop
Every person who is interested in how to be calm in any situation needs to remember that without minimizing emotional stress, nothing will work. First you need to start eating well and on time. And start the morning with something tasty and beloved - this will help to cheer you up. As well as a 10-minute exercise, which will also tone the body.
If at work a person is faced with a stressful factor, then he will have to learn to be distracted. You just need to think about something pleasant - about a house, a loved one, a cake, cats, anything. It is also worth getting used to daily water procedures. To the bath, shower, pool. Water calms the nerves.
And in general, if a person thinks about how to be calm in any situation, then it's time to change something in your life. Maybe she has become terribly monotonous? Then it doesn’t hurt to bring a new hobby or hobby into it. The main thing is that it gives pleasure. A joyful, satisfied person simply does not want to be annoyed.
self control
Usually, the question concerning how to be calm in any situation is asked by people who are constantly in a stressful environment. For example, at work every day the boss presses or colleagues irritate with every word. The only way out is self-control.
An effective method is breathing practice. Namely, the square technique. As soon as a person feels an attack of irritation, he will need to start breathing with the left nostril, then with the right, after which with the stomach and chest. So it turns out not only to calm the heart rate, but also to be distracted.
Or you can just hold your breath and release it after half a minute. In this way, brain activity is reduced to a minimum.
Methods of psychology
As in any situation, if nothing helps? You can try to look at what is happening from the point of view of a balanced and restrained person. If such is a close friend or relative, then half the work is done - there is already a good example. You need to think - what would he do? This usually helps. Indeed, it is better to sit down and think than to tear and throw, which usually only aggravates the condition.
By the way, many advise to make a list of so-called personal irritants. The enemy must be known by sight. And after compiling the list, you can come up with ways in which it will be really possible to cope with the irritant. The next time a person encounters a source of stress, he will confidently be able to resist it in a pre-planned method. It will be a small victory, from which the mood is guaranteed to improve.
Motivation
There are different cases that make you think about how to remain calm in any situation. More often than not, people get angry because of failures. Something doesn't work, and it pisses me off. I want to drop everything, wash my hands and hide from everyone in my shelter. But this is not the way out. Well, motivation will help.
In a situation that is already “on the verge”, it is extremely important to support yourself. Words are powerful things. It is worth convincing yourself that life gets worse before getting better. And that even after the darkest night, dawn always comes.
In general, it will not be superfluous to read a collection of motivating quotes. The most important will stick in your memory. So, for example, Stuart McRobert, a well-known publicist and author of works on strength training, said: “You will have failures, injuries and mistakes. Depression and periods of despair. Work, study, family and life will interfere with you more than once. But your inner complex should constantly show only one direction - towards the goal. Stewart reached out to athletes and bodybuilders who wanted to win and win titles. But the whole point of this phrase is that it can be applied to any person and situation.
Physical release of energy
Surely every person who is interested in how to behave calmly in any situation has noticed changes in his body at the moment of irritation. It starts to make noise in the head, the pressure jumps so rapidly that even a pulsation is felt in the temples, there is a desire to scream or even pounce on someone with fists with the intention of tearing to shreds.
It is impossible to keep such a reserve of energy in oneself. Physical relaxation will help. You can enroll in the boxing section, where in the evening you can happily take out all the anger and aggression on the pear, representing the offender instead. Changes will be noticeable almost immediately. If the harmful boss starts pouring unfounded remarks again, the person automatically remembers how he recouped yesterday on a pear, imagining the boss in her place. And he will note with pleasure to himself that today he will be able to do it again. In addition, anger in this case will make a person better! Stronger, physically developed, more beautiful. Sport is useful, after all, it is muscle relaxation, which relieves tension that accumulates in the body. The well-known phrase is ideal for this case: "Excess energy should be directed in the right direction."
Everything ends sooner or later
Many people live by this principle. And he is efficient. How to learn to be calm in any situation? It is enough to remember that this (it can be specified depending on the case) is not forever. A project with too much trouble will sooner or later be completed and closed. Someday you will be able to find a new job. It will also be possible to raise money for separate housing. Sooner or later, the boss will get tired of finding fault with trifles. In general, it should be easier.
By the way, the same can be advised to people who are worried before any important event. For example, before a public performance. True, there are other ways. To be calm in any situation, even in a very responsible one, is quite real. You just need to set a short-term goal. Go out, give a speech, present yourself in the best possible light, do everything that was rehearsed. That's it, the job is done - and was it worth the experience?
It's just that people are too afraid. Fear overshadows the mind, and it is difficult for them to calm down. If you overcome this barrier and set yourself up in the right peaceful way, then everything will work out.
A change of scenery
There is one more tip that can answer the question of how to be calm in any situation. Practices are different. And one of the most effective is to change the situation. Not only physical, but also internal. Many people make a gross mistake - they return home from work, dragging along a load of stress, worries, conflicts and problems. Being in their "fortress", they continue to think about worries. And they don't rest. We must get used to clearly separate work and everything else - vacation, home, friends, family, entertainment. Otherwise, the vicious circle will never break.
It is worth trying, and a person will soon begin to notice for himself that the thought “Well, again, how tired it all is, not a moment of peace” appears in his head less and less.
everyday situations
Much has been said above about how to be calm in any situation and not be nervous when it comes to work, life in society and society as a whole. But what about ordinary, "home" cases? If a person is irritated in front of relatives and friends, breaks down on them, then this is bad. The source again lies in his external failures related to work, dissatisfaction with his personal life, lack of money. But relatives are not to blame. In order not to get annoyed with them, you need to understand this. And don't be dramatic. If a loved one found out how things were at work, he did not want to once again remind him of a bad boss, annoying colleagues and an unloved position. He just showed attention.
And it also happens - a person is simply annoyed by his interlocutor, who, as they say, goes too far. He is interested in what does not concern him, asks about too personal things, imposes his opinion, tries to convince him of something, proves the opponent wrong. In this case, the person is out of luck. But the issue can be easily resolved. It is only necessary to politely besiege the interlocutor or to transfer the conversation in another direction.
Secret in happiness
Much has been said above about how to be calm in any situation. Psychology is an interesting science. And experts in this field can advise a lot of useful things. But the most important thing that everyone should learn is that the secret of peace lies in happiness. A person who likes everything in his life is always happy and happy. He does not get annoyed over trifles, because he does not care about anything - after all, everything is fine with him. Therefore, if too much has fallen on your shoulders, and it haunts you, reminding you of yourself every second, it's time to change your life. And you don't have to be afraid to do it. After all, as the famous American writer Richard Bach said, there are no limits for us.
There is a category of people who are constantly in a state of anxiety. As soon as their next problem is resolved, another appears on the horizon. They start getting nervous again. So the years go by. Such a negative habit deprives people of the joy of life, takes strength, and adversely affects health. If you belong to this category, and strive to become happier, then you definitely need to learn how to stop being nervous.
What does stress lead to?
A person who is anxious, nervous, constantly stays in the zone of discomfort. Unpleasant sensations arise before an important meeting, event, presentation, acquaintance. The appearance of nervousness is dictated by the psychological aspects of the personality. People get nervous if they fail, get rejected, or look ridiculous in the eyes of others.
Such psychological factors can greatly spoil life. It is not surprising that these people are tormented by the question: how to calm down and stop being nervous?
An angry person is not able to control life. All efforts are aimed at coping with negative emotions.
Loss of control over life can lead to unpleasant consequences:
- The use of means that allow you to get rid of problems for a short time (use of various medications, smoking, alcoholism).
- Loss of life orientation. A person, fearing failure, cannot and does not want to realize his dreams and desires.
- Decreased brain function.
- Stress can lead to chronic fatigue, against which serious diseases can develop.
- Loss of emotional control.
As you can see, the prospects are quite unpleasant. So let's figure out what needs to be done to stop being nervous.
Analysis of fears
Most often, insecure people experience a feeling of discomfort that gives rise to nervousness. What to do? How to stop being nervous and worried? Only long-term work on your thoughts and on yourself will help get rid of constant anxiety.
First, analyze your fears and acknowledge them. Take a piece of paper, cut it in half. On the left, write the problems you can solve. On the right - unsolvable.
Examine those problems that you wrote on the left. You know how to solve each of them. A little effort is needed, and these problems will not exist. Then are they worth worrying about?
Now go to the right column. Each of these problems does not depend on your actions. And no matter how hard you try, you cannot influence the course of her decision. So is it worth worrying about these problems?
Face your fears. This will take some time. But you will clearly determine which of the problems were groundless and which are real.
Remember childhood
When analyzing how to stop being nervous for any reason, try to remember the time when you were a small child.
Quite often the problem stretches from childhood. Perhaps your parents often set the neighbor's children as an example, describing their virtues. This created low self-esteem. Such people, as a rule, acutely perceive someone's superiority and are not able to put up with it.
How to stop being nervous in this case? It's time to understand that everyone is different. And all have both advantages and disadvantages. It's time to accept yourself. Learn to accept your weaknesses calmly. And at the same time appreciate the dignity.
Day of rest
If the question of how to calm down and stop being nervous has become very frequent in your head, then you need to relax a bit. Give yourself a day off.
For maximum relaxation, use the recommendations of psychologists:
- Disconnect from your responsibilities. To do this, you need to prepare in advance. If you work, then take a day off. Those who have children are advised to ask relatives or friends to sit with them in advance, and maybe hire a nanny. Sometimes for a good rest it is enough just to change the usual scenario. Think over your travel route in advance, reserve tickets.
- Take a bath in the morning. On rest day, you can get out of bed whenever you want. And immediately take a relaxing bath. It has been proven that water procedures help relieve stress, calm the mind and help to put in order chaotic thoughts. For the best relaxing effect, add soothing herbs or your favorite essential oils to the bath. A pleasant aroma will allow you to tune in to the positive much better.
- Have a cup of tea or coffee with friends. If the last drink causes a headache or stimulates nervousness, then exclude this item from your activities on the day of rest. Remember, coffee drunk in communication with friends has a relaxing effect on the body. A drink drunk alone increases stress.
- Engage in an exciting business for which in ordinary life there is no time. It's time to think about your hobbies. On this day, you can paint, write a story, or compose a new song. Perhaps you are completely captured by the improvement of the house. Reading a book can be a wonderful relaxation.
- Prepare a delicious meal. How to stop being nervous? Treat yourself to delicious food. This is what you need during your vacation. After all, delicious food is one of the sources of human pleasure.
- Watch a movie. The most relaxing and peaceful way to have fun is to watch movies. And it doesn’t matter if you do it in an apartment with friends or visit a cinema.
Ways to get out of a stressful situation
Unfortunately, not everyone and not always can afford to allocate a whole day for rest. In addition, unpleasant feelings and thoughts can rush suddenly. How to stop being nervous for any reason in such a situation? After all, it is necessary now and here to feel relief. In other words, get rid of a stressful situation.
- Get rid of the source of stress for a while. Give yourself a little break. Even a few minutes of doing nothing is enough for you. Experts say that such breaks not only allow you to get rid of nervousness, but also stimulate enthusiasm and creative thinking.
- Look at the situation with different eyes. When a person feels agitated and irritated, he fixes precisely the feelings. Try to find the reason that caused such violent emotions. To understand how to stop being nervous about every occasion, ask yourself the question: why did this bring me out of my state of calm? Perhaps you are not appreciated at work, or the salary is too low. By identifying the source, you will be able to outline a strategy for your next steps.
- Talk about your problem. It is important to choose the right interlocutor here. This should be a person who is able to patiently listen to your problem. Speaking the situation, oddly enough, you not only “let off steam”, but also force the brain to analyze the state of affairs and find solutions.
- Smile, or better yet, laugh. It is this event that “launches” the production of chemicals in the human brain that stimulate mood improvement.
- Redirect energy. If you are overwhelmed with negative emotions, then physical training will improve your mood and reduce stress levels. An excellent method of redirecting energy is to engage in creativity.
New daily routine
How to stop being nervous before a working day or an important event?
The following recommendations will help overcome unpleasant moments:
- Tasty breakfast. To ensure a good mood in the morning, prepare yourself something that you love in advance. It can be yogurt, chocolate or cake. Glucose will energize you and help you wake up.
- Make a charge. Turn on your favorite pleasant music and do some exercises or dance. This will protect the body from stress.
- Learn to relax. If a situation arises at work that makes you nervous, think about home, family, or any other thing that makes you feel good.
- Use water. How to stop being nervous over trifles? Water can be very soothing. Of course, you won't be able to take a bath at work. But you can turn on the faucet and wash your cup, or just watch the stream flow. It is effective in soothing.
- Look for the positives. If you cannot change the situation itself, then try to change your attitude towards it. If you didn't get your paycheck on Friday, then you won't be tempted to spend it over the weekend.
- Count to 10. The old tried-and-true way to find peace.
- Write a letter. Put all your problems on paper. Then tear the letter into small pieces or even burn it. At this time, mentally imagine that all your troubles are burning with it.
Life without stress
Above, we looked at methods to overcome unpleasant situations. Now let's look at how to stop being nervous and start living a stress-free life.
To do this, you need to develop behaviors and good habits that will bring a sense of peace and happiness into your life:
- Walk outdoors. Scientific studies have confirmed that such walks significantly improve mood. Especially if you combine them with moderate physical activity.
- Go in for sports. This is a reliable protection against diseases, which are based on stress. Regular exercise ensures a calm, positive attitude towards your life.
- Don't neglect rest. The quality of sleep has a huge impact on a person's well-being. Chronic lack of sleep often becomes one of the factors provoking the appearance of nervousness, irritability. In addition, people who neglect proper rest have a high risk of developing quite unpleasant diseases, such as stroke, heart attack.
- Get rid of bad habits. Some people, thinking about how to stop being nervous, resort to smoking or drinking, trying to "relax" in this way. However, neither alcohol nor tobacco can relieve irritability and nervousness. They only muffle the severity of the problem for a while, delaying the moment of making a decision.
Calming techniques for pregnant women
Unrest is generally contraindicated for women in an interesting position. But it is during this period that future mothers become extremely vulnerable, and can get upset over trifles. How to stop being nervous during pregnancy?
There are several simple ways:
- Spit on everything! A pregnant woman should only worry about her health. Whatever events happen nearby, it should be clearly understood that the expectant mother is responsible for the child. Is it possible to put at risk the most precious thing in a woman's life? Now look at the problem. Is she worth the risk? No! So forget about it.
- Mentally create a wall. Imagine that you are securely protected from the outside world. Pass only positive and pleasant information through an imaginary wall. Let only positive people into your world.
- Be patient. It's not as difficult as it might seem. Just think that not all people are able to control themselves and control emotions as well as you.
- Look for the positive in life. Smile more often, surround yourself with things that cause joy, listen to pleasant music, read interesting books.
Each person must choose the activities that will help him relax and stop being nervous.
You might find these tips helpful:
- Look at the clouds floating in the sky.
- Wash your face with cold water.
- In rainy weather, look at the rain, listen to the even sound of drops.
- Ask a loved one to read a book to you until you fall asleep.
- Take paints or pencils and draw whatever comes to your mind. Do not think about the details and the end result.
Help from a specialist
If the above recommendations did not help you, then contact a psychotherapist or psychologist for help. The doctor will listen to you, conduct special tests. It will help to identify the causes of stressful situations and suggest ways to resolve them. The doctor will develop a strategy for how to stop being nervous and strengthen the nervous system.
If necessary, you will be prescribed sedatives. It can be both medications and herbs. Mint, valerian, St. John's wort, chamomile, lavender have an excellent calming effect.
However, do not abuse these drugs. They won't get rid of your nervousness forever. Such funds can only help temporarily.
