How to quickly calm down from nervous tension. How to quickly calm yourself in a stressful situation

Every day a person is exposed to dozens of stressful situations: problems at work, troubles in his personal life. Before an upcoming meeting or performance, dealing with nerves is even more difficult. A person sweats, his breath is confused, his speech is confused.

Each modern man must know the methods of quick relief

Calming the nerves is the primary task of the speaker. Simple techniques and introspection will allow a person to quickly calm down.

The nature of nervousness

The nervous system regulates the processes in the body. However, her strength is not enough to endure constant stress. Although, at its core, nervousness is a normal reaction of the body to a potential threat or stimulus - a situation that triggers chain reaction consisting of defense mechanisms.

An inadequate reaction or a distorted perception of reality leads to increased excitability. In this state, a person is not able to control the situation. Sensitive people with a fine mental organization, who give up their hands from the influx of difficulties, should firmly know how to calm their nerves.

Causes of Nervousness

There is no increased anxiety and stress without a reason - the reaction of the body depends on the human psyche. There are three main types of external causes for which a neurosis occurs:

Physiological. Diseases internal organs contribute to spontaneous seizures panic attacks. Violation of the thyroid gland, digestive organs and endocrine system leads to nervousness. For the female body, the cause of increased nervous excitability is the menstrual cycle.
Psychological. Psychological reasons nervousness is associated with a constant load of the psyche: stress, overwork and chronic lack of sleep are common causes nervous tension.
Reaction to a stimulus. Any phenomenon serves as an external irritant: sounds, smells, a difficult life situation. The reason for neurosis is an atypical perception of what is happening, which does not cause discomfort to others.

The response to a stimulus is difficult to predict in advance. The opinion that you can calm yourself down through self-restraint and self-control is wrong. From the nerves, drug and physiological therapy is prescribed.

Determining the root cause of neurosis allows you to get a complete picture of what is happening: during the examination, internal pathologies or psychological traumas that could cause an inadequate reaction are determined.

Self-doubt, as a source of nerves, is overcome by psychoanalysis and behavior correction.

Defense mechanism or hindrance

Why do neuroses need to be treated? Phenomena such as increased excitability and aggression destroy social connections person. Relationships at work, in the family and circle of friends suffer from constant nerves. Attacks that cause hysteria are regarded as a dangerous psychosomatic symptom. After depression or stress, new problems enter a person’s life - mental disorders.

Both adults and children should be treated for nerves at home or with the help of specialists. The age of the patient is simply a factor, but not a determining factor. Timely assistance is especially important during the period of personality formation, since increased nervousness entails changes in character.

Defense mechanisms are of an unconscious nature: increased nervousness occurs before realizing what is happening. A presentiment of failure is tantamount to failure itself - a person feels the situation distorted. At the subconscious level, trouble has already happened. To protect the psyche, the body produces a number of symptoms that signal danger. This is how defense mechanisms work. They are not dangerous if their root cause is justified - the person is at risk. Subjective causes, enhanced by stress and fatigue, trigger an enhanced defensive reaction.

Fatigue can increase nervousness

Symptoms of increased nervousness

Understanding how the defense mechanism works is not difficult: people tend to worry about significant events and important events. A little shivering is a normal reaction. Nervousness is manifested by increased sweating, trembling in the arms and legs, and rapid heartbeat. Recognizing an anxious person is not difficult: it is difficult for him to concentrate and collect himself. Expressive personalities at such a moment begin to freak out, because they cannot cope with emotions.

Neurosis has the following symptoms:

a decrease in the mental abilities of a person - a person is incapable of rational thinking;
deterioration of physiological reactions: facial expressions, coordination of movement are disturbed;
an increase in the level of fatigue - it does not get better at home; sleep is disturbed: heavy dreams and nightmares are seen that do not allow to sleep;
an increase in anxiety: it does not go away before going to bed, and the next morning a person wakes up excited and tired;
violation of the regime of the day and nutrition.

An anxious person transfers negative experiences to monotonous habits.

Cigarettes, alcohol, self-harm (self-harm) - all this is done to distract: the person focuses on one action. And the chosen occupation completely distracts from disturbing thoughts.

It's really soothing nervous system, but only partially - alcohol and drugs, interacting, increase the excitability of the central nervous system.

Ways to deal with anxiety

To calm the nerves at home, use safe folk recipes and proven methods. Tempering the body, exercises to strengthen the body and soothing teas will get rid of constant anxiety. How to stop being nervous for any reason: methods for treating adults and children:

Dousing with cold water. Gradual hardening will calm the nerves at home without taking sedatives. A healthy body is characterized by increased resistance to stress and endurance.
The use of a decoction of soothing herbs. An effective way to quickly stop being nervous is to take tea or tincture. An infusion of birch leaves lowers the excitability of the nervous system: one hundred grams of crushed leaves are infused in two cups of boiling water for at least 6 hours, and then filtered. The infusion helps to quickly stop being nervous when taken regularly three times a day before meals.
You can quickly calm your nerves using modern psychological methods(according to the prescription of a psychologist).

To calm shattered nerves will not work if you replace one irritant with another. Smoking, playing games, watching TV create the appearance of calm, because they simply suppress negative emotions without getting rid of them.

It is difficult for people with drug addiction to calm down on their own at home: addiction weakens the nervous system. How can you still calm your nerves? Use several methods of home treatment and prevention at once.

Birch leaves - natural sedative

Psychological techniques

The exercises you can use to calm yourself down are listed below. The main base is a change in the usual regimen, a change in physical activity and rest.

How to calm nerves at home:

Relax the body. Exercises for the muscles of the face and lower back are well soothed: the forehead, eyes, and back relax. Loud sounds are made to improve blood supply. The more muscles around the mouth are involved, the easier it is to help yourself.
Breath control helps a lot: the gymnast straightens the chest from the exercises. Proper abdominal breathing helps to cope with anger.
Visualization. Emotional memory is the strongest defense against stress and neurosis. A person imagines future events, thinking them through to the smallest detail, and stops being nervous. Visualization is easy: you can create images at work, in public transport or at home. You need to use all your imagination to recreate a realistic picture.
Emotional transfer helps to calm down before a speech or meeting: there is a binding of positive emotions to what previously caused panic.

Self-control and self-regulation form the basis of effective psychological methods for calming the nerves: autogenic training and autosuggestion. The basis of autogenic training is muscle relaxation combined with self-hypnosis. The technique comes from hypnotherapy and is a means of self-education of the individual. Autosuggestion helps weak personalities.

With prolonged stress, a balance exercise helps, which prevents the destruction of the nervous system.

How to stop being nervous in children and teenagers? It is necessary to inspire yourself with a certain model of behavior: during the exercise, a person dictates to himself a set of qualities that need to be cultivated in himself; those reactions with which his inner world is combined.

An experienced psychologist will tell you how to calm your nerves - he will select the type of autosuggestion. At home, you can simply tune in the right way and try not to succumb to temporary fear.

Analysis of fears

The psyche is analyzed to eliminate seizures in the future: stress is the result, not the cause, of disturbances in the central nervous system. Dialogue with oneself will help relieve tension before and after a meeting or speech: a person’s communication with himself and his subconscious allows you to manage life. And it also relieves from lingering traumas, experienced unpleasant experiences. To relieve stress and nervousness will also help:

psychoanalysis by a psychologist. after such a session, calming down is easy and simple;
art therapy (expression of repressed emotions through drawing or clay modeling). This method reveals the real problem expressed by nervousness over trifles;
a diary that will provide an opportunity to understand the essence of the problem.

A person must watch himself: know what makes him calm, and vice versa, unbalances him; be able to calm down quickly and without medication - choose an individual method that will help relieve stress; identify the stimulus.

Fears are repressed negative emotions. When a person is not in harmony with himself, stress increases. It is necessary to get rid of phobias and nervousness. With strong excitement, the calming of one's nerves has the symptoms of a neurosis. But this should stop a person on the path of fighting for his peace.

Keeping a diary will help you get to the root of the problem.

Relaxation day

To get out of tension means to understand the nature of excitement. Constant problems, exhausting work and disturbed daily routine entail serious consequences for the psyche: a person gets tired quickly, neither pills nor exercises calm him down. In poor health, the wrong balance of work and rest is to blame.

It is not enough to think about the good. To calm down, you need to create special conditions: plan a vacation, put off the accumulated business and devote a whole day to relaxation. Relaxing baths with essential oils, walks in nature, a trip to the countryside and new hobbies soothe the body. A simple rest can relieve stress and charge a person with vital energy.

You can make any day of the week a day of relaxation. No need to be attached to the date or schedule of others. A long-planned tour of interesting places in the city, receiving guests, a walk along the seashore will help to quickly calm your nerves.

The main thing is not to think at this time about global problems. An activity for the soul will relax the nervous system: going to the cinema or theater. You cannot force yourself to be calm if circumstances force you to defend yourself - all day you should listen to calm music and communicate with good people. The tension will go away when a person allows himself to think about pleasant things.

Walking in nature is great for stress relief.

Calming techniques for pregnant women

Hormonal changes during pregnancy cause increased stress, after childbirth everything returns to normal. A woman in position needs to adopt several exercises to calm down, because drug treatment harm the fetus.

How to calm down and not be nervous for a pregnant woman: take daily walks on fresh air, more rest from routine affairs, perform light physical exercises. Staying locked up at home is the worst thing a mother-to-be can do. Calming exercises do not interfere with the development of the child: swimming, slow running and breathing exercises are useful for a pregnant woman. Sports and healthy lifestyle life soothe the nervous system.

Medical treatment

It is necessary to start treatment gradually so as not to injure the psyche. A course of sedative tablets is prescribed by a specialist. Self-medication will harm the individual: the individual will not be able to live in society due to aggressive, unstable behavior.

If tension is accompanied by a depressive state, a course of anti-depressants is prescribed. The role of sedatives is to reduce the level of anxiety.

Other medications may be needed to relieve additional symptoms. "Fluoxetine" allows you to cope with difficult thoughts. Drinking sleeping pills is recommended for patients with sleep disorders. Between doses of drugs should take a break. What allows you to quickly calm the nerves of people who have experienced prolonged stress? Take a course of tranquilizers. He is prescribed by a doctor. Side effects from taking sedatives are not excluded: drowsiness and lethargy, which interfere with work and lead an active life.

"Fluoxetine" - a sedative drug

How to stop being nervous outside the home

How to stop being nervous over trifles? The question being asked sensitive people and individuals who deal with emotional stimuli on a daily basis. Tension is caused by memories of past mistakes - bad relationships with superiors, negative experiences will cause nervousness in the workplace. A person will again experience anxiety at school if the last exam ended in failure. Helps to cope with anxious thoughts:

simple breathing exercises (just before an important meeting or exam);
affirmations - daily work on negative thoughts;
focusing on the main goal is an easy way to distract from external negativity;
complex warm-up of the body - physical exercises that will dispel bad thoughts and relieve fears.

In order to calm down on your own, it is better to use an integrated approach: stress resistance increases due to daily work on your own thoughts and body. Without eliminating the root cause of neurosis, the only way out of the situation is to reduce tension.

Emergency measures and sedatives are not the main treatment and are not able to prevent panic attacks and jitters in the future. It is better to deal with mental health before serious disorders appear.

Warm-up will drive away fears and reduce anxiety

Breathing exercises

The root of the problem is awareness of the upcoming event. A person is afraid of the unknown, spontaneity and an unknown outcome. The speaker (or organizer) begins to worry a few days before the meeting: the speed of the reaction depends on the individual characteristics of the psyche. On the eve of the speech, the speaker can drink alcohol or sedatives, thereby aggravating his condition - to slow down the reaction.

Breathing exercises will help you better understand how to calm the nerves without sedative medications or addictions, because breathing itself is a natural process in the human body. If it is interrupted - the person is afraid of something, it becomes more frequent - the individual experiences stress, slows down - the person has a problem with the heart.

How to calm down and stop being nervous:

1. Setting the rhythm of breathing. Adjusts to the internal processes in the body - each inhalation-exhalation corresponds to the pulse rate. The pulse is measured at the neck or wrist.
2. One breath is taken for every 4 beats of the pulse. Slowing down the breath will lead to weakening internal stress. Do the exercise should be no more than 10 minutes.
3. Breathing alternates with air retention. For every second beat, a person holds his breath, after, for the 4th beat, he exhales and returns to the previous rhythm.
4. The interval between breaths increases, and the breath holding lasts from 2 to 4 seconds. It is important in what position a person performs the exercise: a comfortable sitting and standing position. Lying exercises are not recommended.

In order not to worry, the rhythm is maintained for 10-20 minutes. After 2-3 minutes, the body adjusts to breathing and nervousness automatically decreases. During the exercise, a person is completely concentrated on the task - it is impossible to be distracted by conversations or other things.

The advice of psychologists relates to abdominal and shallow breathing: after holding the air, you should not take a deep breath. Jerks in breathing exercises will exacerbate the symptoms of nervousness.

Acupuncture for nerves

A quick way to reduce the activity of the central nervous system is acupuncture. An ancient method that allows you not to worry about future events is based on the location of important points on the human body. You can do massage at home.

Energy nodes are responsible for the main systems. The effect on the central nervous system will help to calm down properly. Acupuncture does not lead to lethargy and confusion - composure before the meeting will not suffer. The main calming points are:

in the center at the bottom of the chin;
between the fingers (on the back of the hand);
at the base of the index finger.

To calm down, you need to press on the indicated points for 2-3 minutes. Pressure medium strength without excessive pressure will reduce the level of anxiety. For a man, more physical effort is needed: working with points takes from 3 to 5 minutes.

After acupuncture, you need to stretch your hands and conduct a light massage. The palms are gently massaged in a clockwise direction. During the exercise, you can turn on soothing music.

Acupuncture can help you gain strength

Nervousness before a performance

Psychologist's advice on how to quickly relax relate to the morale. If a person does not cope with disturbing thoughts, it will be difficult to calm the body. Vanity is a favorable environment for the development of neurosis.

The more organized the meeting and preparation for the event, the easier the emotional reaction will be.

If a person is frightened by the unknown, he needs to schedule a meeting in stages: the drawn up plan will help to avoid unpleasant surprises.

Peace of mind in a meeting

After breathing exercises, you can do a light warm-up - you should not strain and exhaust the body. Learn to simple exercises you can at home: you need to knead the neck, hands, forearms and feet. Clamped hands and feet create the appearance of a dangerous situation, a person is literally trying to take up less space in environment. For the same reason, you need to keep your back straight.

During the meeting, you need to control body language:

Outward calm is expressed by relaxed hands: soft and flexible fingers hide nervousness. External self-confidence helps to relax. The body receives a signal to calm down and the level of anxiety decreases.
Cyclic affirmations help to relax. For any reason and at any meeting, in order not to be nervous, a person repeats a consonant phrase to himself. It could be a slogan, an inspirational quote, or a self-address. The more often a person repeats an affirmation, the stronger it becomes.
Control of facial expressions and gestures. A relaxed look and lack of nervousness is expressed in the way a person sits, conducts a dialogue. Hidden anxieties are expressed in body language. It is impossible to hide your worries without working on facial expressions and gestures. You can practice facial expressions at home in front of a mirror. Principle feedback works flawlessly - external confidence smoothly turns into inner peace.

Psychologist's advice finds its expression in two simple rules: no rush and no irritants. Before the meeting and directly during the acquaintance with new partners, exclude factors that can cause neurosis. The markers are removed from the speaker's field of vision.

Panic for any reason around an anxious person will harm the performance - it is necessary to create the most comfortable and relaxed atmosphere. rule experienced psychologist"watch yourself" will allow you to concentrate on important issues.

How to calm down after a meeting

Working people are worried about how to calm their nerves without drugs after a difficult meeting. Nerves, as a result of emotional stress, are not easy to get rid of: jitters and panic attacks continue. To calm your nerves and relieve stress, you need to switch to an easier task, for example, go to the gym. Exhausting workouts or yoga classes will help calm the nerves. Spiritual practices will lead to enlightenment and getting rid of heavy thoughts.

A tea break helps to get rid of nerves when performing a complex financial transaction. A person needs to drink any warm drink, thinking about a future vacation or a recently watched movie - distraction will ease the pressure on the psyche. If an employee becomes angry, leave the office or workplace. A change of scenery will quickly free your head from work problems.

After work, the accumulated stress should be removed

situations from life

How can you calm your nerves at home? Preparing for stress is its absence in reality. stressful situation. So, before the flight, it is recommended to review the travel plan again and do not think about it until the moment of passport control. Relaxing music will help you master yourself during takeoff.

From nerves at work in a large team, group games help. The psychologist's advice on this matter is simple: play Crocodile, or a road game.

Collective creative activity lowers stress levels. And field trips are the best way to strengthen relationships between colleagues.

Strengthening the nervous system

Psychology singles out the question "How to stop being nervous and start living" as important aspect mental health of the individual. Self-education techniques allow you to calm the nervous system. To stop succumbing to fear and aggression is the goal of a successful person.

How to safely calm your nerves at home? First of all, a person must pull himself together - the truth, whatever it may be, cannot change his goals. To stop being nervous is the same as to stop doubting yourself. Preventive actions will help to temper and calm the nervous system: they will eliminate the physical factor of anxiety. This can be done after deep psychoanalysis.

Bad habits do not help calm the central nervous system, but make a person even more nervous, so you need to get rid of them. A person should say to himself: "I can cleanse my life, I can change it." With a calm, measured step, a person moves away from haste and moves to a new level of development: to a world in which there is no need to be nervous. And forever opens up endless possibilities.

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 strived for, but it is also long-term and demanding. high degree 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 condition can regulate stress and anxiety levels. 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.

AT fast pace life under maximum stress 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. You can experience a reprimand from your boss right up to the decision to quit, or you can step back and understand that he just blew his Bad mood and pity 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, then protective functions your psyche has suffered and you need to quickly regain your ability to think, which is paralyzed by 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 as much as possible muscle tension, 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 the removal of nervous excitement - running, strength exercises and swimming help to relieve the tension accumulated during the day, and punching a pear or engaging in another type of wrestling 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 excitation 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 form, 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 quality and productive weekends, sleep enough 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 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 whole body and many organ systems, but nervous breakdown leads to hospitalization and long recovery.

“Life is a comedy for those who think and a tragedy for those who feel,” said Finnish writer and journalist Martti Larni. And what kind of life would we choose?

Each of us during the day there are various small troubles that make us nervous. Fortunately, the big ones that make us nervous don't happen all that often. However, the inability to calm down and the daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings turn us on to such an extent that we immediately want to break something, kick, or even hit someone. And not everyone manages to keep themselves from such a temptation.

And even if later you have to regret what you have done, the tension subsided, the person calmed down. The former feelings that forced him to explode are replaced by remorse, regret, tears. Some people in stressful situations grab a cigarette, a glass, or “jam” stress, emptying the refrigerator.

Is it possible to calm down in another way, without damaging your own and health? Psychologists believe that it is possible, and offer to use several recommendations.

1. Treat nervous tension or stress consciously

To do this, you need to learn more about the mechanism of stress.

The very word “stress” has entered our everyday life relatively recently. By it, we usually mean increased psychological stress in response to the impact of adverse factors. It is unlikely that any of us thought about what happens in our body at the moments when, for some reason, we start strong.

Briefly, this can be described as follows: in response to a stressor - a stressor, a small gland called the pituitary gland, which is located at the base, connects the hormonal system to work. The thyroid gland releases an increased amount of a hormone called thyroxine - and we become irritable and agitated. The adrenal glands produce adrenaline - the hormone of anxiety, due to which the metabolism rapidly increases, the cardiovascular system is activated, and the heartbeat increases. They also secrete the hormone norepinephrine, which prepares the brain and body for a response to an irritant and adapts the body to stress.

Thus, at the moment of strong nervous tension, a command comes from to bring the whole organism into tone, and this ensures hormonal system. Thanks to hormones, physical activity increases, muscles tense up, because in case of danger, which is signaled by stress, a person must either attack or run away.

That is why he cannot calm down quickly. The body first needs to “work out” the stress hormones. The words of others like “Calm down immediately!” make him even more angry.

2. Use, “work out” stress hormones will help physical activity

During physical exertion, physical discharge occurs: stress hormones that have managed to develop in response to a stress factor are “burned out” and at the same time hormones of happiness are produced - endorphins. That is why it is worth doing some intense physical exercises when nervous tension. If time permits, it is worth going to gym(they say that strength exercises will be most effective in this case), swimming pool, jogging, walking. And even wash the windows or clean the apartment.

To relieve nervous and muscle tension, you can do several gymnastic exercises:

Reaching for the stars

Stand up straight, put your feet shoulder-width apart. Taking a slow deep breath, we stretch our arms up and stretch as if we want to reach the ceiling. As you exhale, lower your hands;

Stretching your shoulders

We occupy the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, raise the elbows of the hands as high as possible, and throw the head back. On exhalation, we return to the starting position;

Grab your legs

We sit on a chair, we press our legs to ourselves. The toes are on the edge of the chair, the chin is between the knees. We wrap our arms around our legs and press them to the chest as tightly as possible. After 10 seconds, we sharply weaken the grip;

These exercises should be repeated several times. They relax the muscles of the shoulders, back, neck.

A great stress reliever is sex. During intimacy endorphins are released - hormones that have an effect on the nervous system healing effect and promote emotional release.

Physical activity not only allows you to calm down, but also develops stress resistance. Nordic walking with sticks, swimming, cycling, etc. are ways available to everyone for the prevention of neurosis and stress.

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhales and exhales

Within 4 seconds, we slowly inhale the air, hold our breath for 5-6 seconds and exhale slowly for the next 4 seconds. We repeat this exercise up to 10 times;

Breathe belly

We take a sitting position, slightly raise the chin and take a deep slow breath, first filling the stomach with air, and then the chest. We hold the air for a few seconds and make a slow exit, first releasing the air from the chest, and then we draw in the stomach. We repeat 10-15 times;

We inhale and exhale alternately through the left and right nostrils.

We take any relaxed posture and close our eyes. Close the left nostril and inhale through the right, holding the breath. Then close the right and exhale through the left. Then we do the opposite exercise. We repeat it several times.

4. Resort to aromatherapy

You can “run away from stress” with the help of some essential oils. They are sold in pharmacies and it is quite possible to keep them just in case in your desktop, purse and at home. If necessary, a few drops of anti-stress oil are applied to the temples or wrists.

Relieve nervous and muscular tension, restore energy and improve mood oil of orange, lavender, mint, lemon balm, cedar, bergamot.

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a tablet candle is inserted. Pour 5 - 10 ml of water into the upper part of the lamp, where to drop a few drops of your favorite anti-stress essential oil(for 10 sq. m of the room - 4 drops of oil).

5. Use folk remedies

Helps strengthen nerves herbal infusion from thyme. Put a tablespoon of thyme in a jar, pour 0.5 liters of boiling water, cover tightly and leave for 40 minutes. We divide the resulting infusion into three servings and take them throughout the day.

6. Meditate

People underestimate the importance in relaxing the mind and body. It seems to some that this is not serious, to others that this activity is exclusively for those who practice yoga. And yet, its mental health benefits are supported by numerous scientific studies.

Let's try to calm the nerves with the simplest meditation: just sit down as we like, close our eyes and focus our attention on one thing for 10 minutes, for example, on an account, on a candle flame, trying not to be distracted by any other thoughts. As time goes by, it will become easier and easier to give a short respite to your nerves in this way and to calm your mind.

7. "Feed" your nerves right

During nervous tension, the body especially needs nutrients, and especially in protein, vitamins E, A, C and B vitamins. For example, in severe stress, the body's need for vitamin C increases 75 times!

With their shortage, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension depends to a large extent on how complete our nutrition is.

8. Develop the right perception of any situation

Situations where it is impossible not to worry and not be nervous do not happen so often. Usually we do it for trifles that are not worth attention. Remember: “It doesn't matter what happens around me. The important thing is how I feel about it ”- and we will try to treat troubles philosophically.

We need anxiety and stress to protect ourselves from danger. The brain evaluates the environment. If something threatens our safety, it puts the body into combat mode to fight and run. But most of the stressful situations we face every day don't kill us. Maybe we are arguing with colleagues, preparing for an exam, or going on a first date. Under such conditions, the reactions of the body only interfere, we are nervous and cannot concentrate on work, remember information or be creative.

You need to de-stress and relax. But how to do it if you are worried? The brain is overexcited, and the self-belief that everything is in order and you need to pull yourself together does not work.

Do not confuse relaxation and rest. No one bothers to sit and do nothing at the same time, but at the same time to worry and worry. So just a break in work will not help to relax and calm the nervous system.

The best option is to act from the side of the body, that is, relax the muscles and remove the consequences. The brain will decide that since the body is calm, there is no danger, then you can calm down.

To do this, try the deep relaxation technique offered by No Panic, a charity that helps people with anxiety and panic disorders.

Start relaxing

To feel the effect of the first classes, find a comfortable and quiet place where you will not be distracted for at least five minutes. It is better to work out the technique at home, in comfortable clothes, so that later you can repeat it in other conditions.

Turn off the music, turn off the lights if possible, and sit in a comfortable position. Breathe freely while exercising, do not hold your breath or try to breathe deeply. Think that you only need to relax, nothing else.

Feel the difference between tension and relaxation

To relax, you need to feel the tension. Start with the hands. Clench your fists as hard as you can and count to 10. After that, relax your fists so that your fingers rest freely on your knees or on any other surface. Feel how your hands move differently when they are tense and relaxed, remember the moment of relaxation and leave your hands in a calm state.

Then you need to alternately tighten and relax the muscles throughout the body in the following order:

Forearm. Bend your elbows and try to press your fists to your shoulders.
Muscles of the back of the hands. Straighten your arms as much as you can.
Shoulders. Raise your shoulders towards your ears.
Neck. Tilt your head back.
Forehead. Raise your eyebrows as if asking a question.
eyelids. Close your eyes tightly.
Jaw. Clench your teeth.
Tongue and throat. Press the tongue on the palate.
Lips. Squeeze your lips tightly, as if you want to hold something small with them.
Breast. Take a deep breath and hold your breath.
Stomach. Tighten your abdominal muscles as if you are preparing for a punch.
Hips and waist. Arch your back and squeeze your buttocks.
Legs. Straighten your legs and pull your toes.

Tighten your muscles to the maximum for 10 seconds, and then relax them and listen to the difference in sensations.

Let your body get used to relaxation

Sit in silence with relaxed muscles for a few more minutes to remember how the body feels at rest.

You may not relax completely the first time, but if you regularly practice and fight with this technique, you will soon feel that five minutes is enough for you to calm down and control your emotions again.

Subsequently, you will learn to relax even on the go: for example, relax your arms and back when you go to work, and your legs when you sit at the computer.

In our life, any work requires constant rest and relaxation. The harder you work, the more you need to relax. Unfortunately, in Russia there are few people who know how to relax properly.

Many just don't know how to relax and calm down, many relax as best they can. Let's see how our citizens relax on an ordinary Friday evening, having come home from work tired and devastated.

First of all, after hard work, everyone wants to drink, and not just a little, but specifically, since almost everyone has hard work - from a simple office worker to a stern and seasoned miner.

What can I say, I myself like to drink and relax, because indeed, drinking opens our inner chakras, we become free and relax to the maximum. And in general for a Russian person better way probably cannot be imagined. But everything would be very good if it were not so bad.

This is me to the fact that drinking takes away our vital resources and if you constantly relax and rest in this way, it will not be surprising to find yourself in line with a doctor who treats alcoholism. Therefore, no matter how pleasant it is for us to relax in this way, it is still necessary to look for an alternative.

How to relax and calm down at home

Let's think about what relaxation is. To me, this is more physical phenomenon when tired muscles of the body get a rest, and from this we get moral satisfaction.

Although it is likely to feel obsolete, devastated and we are trying to relax to relieve stress. As we see we have 2 ways

We relax physically;
We rest our souls.

Consider both options

To relax and enjoy this when you are physically tired, it is very useful to do the following. To begin with, it is worth transferring tension to all muscles. For this, at home, ordinary basic physical exercises are suitable for us. Simple push-ups, squats, pull-ups and abs will help us with this.

Do this many times to feel tired. After that, we need a solid surface, you can choose the floor. Lie down, relax, and begin to tense and relax your entire body as you exhale.

breathed in, tense all the muscles, exhaled - relaxed completely. Now we need a shower with hot water and powerful water pressure. Massage all points of your body and try to relax as much as possible.

An excellent end to the removal of physical activity will be a short body massage, light and energetic. After that, you can even sleep for an hour or so. My grandfathers also used this method, I use it myself, it allows you to relax very effectively. If we talk about psychological fatigue and stress, then you definitely cannot do without the help of a professional and qualified specialist.

Especially if your emotional state is very complex and has been superimposed for a long time. You can try to improve your morale by simply folk way. To start, try doing a few deep breaths and exhalations, after that, take a place that is convenient and comfortable for you and think about why it is hard on your soul, why you cannot relax.

You can turn on relaxation music, think about something good and beautiful, imagine how you are relaxing at the seaside with your loved ones, and perhaps moral stress will recede. If this did not happen, then just drink 100 grams and find a person who can listen to you, call him and tell him what is eating you.