How to calm down and pull yourself together in any situation: effective recommendations. How to learn not to be nervous over trifles and always be calm

Stressful situations, experiences and unreasonable anxiety haunts people all their lives, but in order to become happy you only need to prioritize correctly. You should not take everything “to heart”, this statement does not give anything to many, they do not know how to stop worrying and continue to be nervous. To help yourself and your acquaintances in this problem is very simple, learn how to overcome your fear and be happy right at the moment so that it does not happen.

How to stop worrying right now.

Perceive yourself and your actions with optimism.

Feelings of duty and responsibility for their actions are inculcated since childhood, some parents, a little overdoing it, inspire people with their complexes and a constant sense of guilt, hence the feeling of constant anxiety for their words and actions. To overcome this, you need to convince yourself of the correctness of your actions, and also adhere to the following rules:

An assessment of a problem or unpleasant event that has arisen should be carried out only after this happens, in order to foresee the course of the event, it is better to immediately consider what could happen in the worst case. Having put everything “on the shelves” it may turn out that there is nothing wrong with the future, everything is explainable and solvable. To eliminate such concerns, you must determine for yourself:

Goals in life . Even an ever-doubting person, having created an image of successful completion of the case, will be able to achieve this if he does not get distracted and worry about the failures awaiting his project, they can happen to everyone, you just need to think in advance how the consequences of them can be reduced or measures taken to preventing their occurrence.

Prioritize . To understand the importance of the events, it is necessary to efficiently and in time solve the problems that arise, without postponing unpleasant activities for tomorrow. Written planning will help determine the priority of cases, with it you need to write out in one column cases that require intervention, and in the second how to solve these problems in the best way. Put the identified cases in the diary, and as they are decided to cross out, with each completed case it will be easier to cope with the rest. After fruitful work, it turns out that all these matters are not such a heavy burden.
Interesting thing . This is the only answer to the question of how to stop worrying constantly. Finding yourself in this life is not easy, and it is not a loud statement. As soon as a person understands that this is a matter of his whole life, he is transformed, every minute he is occupied with thoughts, how to do something more weighty, and he thinks about all the options and ways to implement this, so there is no time to worry about nothing.

Appreciate what you have.

It is impossible to wait for something more from life and not exert effort on this; ideal conditions themselves will not be created. Of course, sometimes favorable circumstances arise, and then it is only worthwhile to use them correctly, and unfortunately, rarely can anyone do this. Most often, opportunities are hidden under far-fetched problems; after solving them, you can immediately see ways to solve problems.

Take note of a few tips:

Live for today . The past and the future are abstract concepts, some events have already left and will not return again, while others may not come. If you take this into account, you can step aside from experiences and understand how to stop worrying about nothing. Today could not come or go much more interesting if you did not tune in a bad way in advance. It is better to focus on solving problems in the best way, the future will depend on this.
Limit communication with unpleasant people . A waste of time on people who bring to life only confusion and doubts about the future. People are not to blame for the fact that they are, they just have a different worldview, a view of life and interests that do not always coincide with those around them. As for the enemies, these people also have friends, they can be unfriendly only to you, if some important decision depends on them, it is better to communicate with them through friends. When nothing depends on them, you should limit yourself only to greeting, trying not to think about how to take revenge on them or about bad wishes for them, life is a kind of boomerang, and everything returns at the most unexpected moment. The main thing is to tune inwardly so as not to judge people strictly, sometimes showing understanding in some contentious issues, you become inwardly better.
Do not pay attention to everyday little things. You can’t waste your life over trifles and react to various unpleasant trifles, because there will be countless numbers on a long life journey. The beginning of a calm life will begin when all the unpleasant trifles will be taken for granted, without tantrums and nerves.

Do not spare yourself.

Many as soon as they feel tired immediately begin to bother others with their problems, inflating them to incredible sizes. But such a feeling of injustice can become permanent, every day a person begins to sink into despondency more and more, and forgets that he is able to help himself. In this case, reliable friends are unusually helpful, who do not pretend to sympathize, but act toughly, forcing them to move forward.

Stop worrying immediately doesn’t work out, but following the tips in question can quickly cope with this difficult feeling and achieve any goals, as well as infect others with your optimism. The main thing to remember is that all thoughts are material, their execution gives a joyful mood and faith in a better future, for which it is worth living.

It happens that we are looking for complex recipes to improve the quality of life. We think: “I’ll go to yoga, I’ll immediately become calmer.” And of course, we are not going to yoga. And we have a sincere excuse - why are we so bad. There is no good yoga in the area! Sadly ...

Nevertheless, there are primitive quick-help self-help tools that have been used for centuries for stress, irritation, frustration, in a situation where someone or something eats your brain.

They were used for recommendations by therapists (and not only) of the old school. Of those who took the patient by the hand, and that already made it easier. Self help tips were taught by physiotherapists, masseurs and sports instructors. Now tips are more expensive and more difficult to formulate. Self-help is stopped, this is not a market approach.

And we will return to the good old days, when self-help was welcomed.

Method 1 Get distracted by something

This way to relieve emotional stress is suitable in those cases when you are trapped, driven into a corner and cannot escape anywhere. For example, sit on a glider and listen to your boss, internally boiling. You can’t escape, but ... At the same time, distracting yourself from contemplating something outsider, neutral and enthralling this outsider is the best way not to wind yourself up over trifles.

For example: “What, however, is Masha’s manicure ... I wonder how she did it?”

It only works if you yourself understand the benefits of such a strategy - do not look at disgust, do not listen to disgust. If you like to boil and get into disputes - this is your right.

Method 2 To leave the annoying situation (it is also an emotiogenic zone)

Did something sadden you at someone else's birthday? On picnic? You can’t stand any group, public, page on a social network? Do you dream to remove an unpleasant person from your friends list?

So, quickly left the group forever. They banned the provocateur-arguer, the troll, the boor, the fool. Removed your profile, if that.

They quickly called a taxi (do not squeeze, do not squeeze) kissed the hostess and rush home - away from the party, away from barbecue, away from the annoying, emotiogenic zone.

Method 3 Drink some water

Now this is a corona recipe for all ingenious physicians who do not trade in dietary supplements from pharmaceutical corporations.

A glass of water, drunk slowly, stops all known science attacks. The first thing they offer to a person who is twisted by something terrible is a glass of water. Drunk water starts the mechanism of self-rehabilitation of the body. Most often, people get sick for two reasons:

hysteria (sympatho-adrenal crisis in a different way),
dehydration of the body not noticed in time.

Since we don’t listen to our body and do not teach life safety, we drink tea, coffee and soda all day — we all have dehydration, and you also have it. Go drink a glass of water right now, and then read on.

Method 4 Get involved in an exciting, interesting business.

This method is suitable in a situation where you can not "let go". It is necessary to interrupt the stuck on chewing "And they, And I, And yes, all of them" with something awesome, even if stupid and tasteless. Reading a detective. Computer game. By hunting and gathering. Tracking and tracking. Trying to uncover someone's secret. Even peeping and eavesdropping, damn it.

You must be involved in intrigue, in a detective story, in the rapid development of events, in hunting, in a game, in courage, in flight.

Your ears should rise and the tail should twitch.

You yourself know what can amuse and amuse you. Each has its own, individual. Just don't play this snooping. Do no harm to anyone.

Method 5 Physical Discharge

Everyone is familiar with this method by hearsay, but, as usual, nobody cares. And I remind you once again that rapid physical discharge, which includes:

walking
swim
general cleaning of the apartment (you can - someone else's),
sex,
trash destruction
work in the garden
dance,
mopping and hand washing

relaxes muscles twisted into a knot and relieves stress, frustration is fantastically effective. General hand washing even helps to cope with grief - again, the advice of an old doctor, which I share with you.

Method 6 Make Contact with Water

Washing dishes is a free session of hypno-psycho-therapy. The noise of pure running running water relieves our fatigue and carries with it all the “dirt”, not just household.

In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the bathhouse, go early in the morning or in the evening - swim in the sea, on the river, on the lake, in the spring. Refresh yourself, in short.

Method 7 Positive Reframing of a Stressful Event

So much has been written about positive reframing (including by me) that I don’t feel like repeating myself. Just give an example:

“It’s so good that it turned out that this summer I will not go anywhere! Finally, I look like English courses, fitness, and even self-development courses! When else would I allow myself such “useless” luxury? Yes, and in summer the dead season is everywhere and around there are only discounts. So I’ll also save! ”

Method 8 It could be worse, others are even harder

Are you not happy with the outcome of the event? Imagine that there could be a worse outcome. Imagine how bad some people around you are. If you master this art and stop turning your nose to this strategy, then you will not need any psychotherapy at all.

Method 9 Laughter kills everything terrible and terribly important

Making fun of, reducing, vulgarizing something inflated and important is an old recipe for human culture, starting from the Neolithic. Thanks to grandfather Bakhtin for his term “carnival-laughter culture”. Read, take an interest.

Or watch one episode of SpongeBob SquarePants adventures. When he was panicky afraid to speak at a school seminar, a smart squirrel gave him super-glasses. Wearing these glasses, Sponge Bob saw all the students and the teacher ... in their underpants. That was funny! True, out of laughter, he never read out his report. And what were the teacher’s underpants ... Mmm ...

Method 10 Count to 10

Just read up to ten. Slow. Controlling your breathing in and out. To myself, not aloud. This is a recommendation from doctors and sports trainers.

Method 11 Cry

Crying relieves stress. With tear fluid, the body leaves those toxic substances that are formed under the influence of stress hormones. You can’t cry about yours - come up with a compassionate topic and specially cry over it.

Method 12 Verbalization of all that is in the soul

Speaking or verbalization - putting vague "something" in clear words. However, a great thing. Better yet, write it all down on paper, write a long letter.

Just do not send it anywhere!

Here are 12 tips for dealing with the stress and illnesses that stress then causes.

These 12 are those that help us and do not require money for it. And the rest is expensive and charlatans.

Emotions give us the joy of being, they adorn our lives. But negative emotions, anxiety and panic attacks can make life unbearable. To stop being nervous and worry over nothing , you need to learn how to cope with your emotions, find peace of mind and the ability to switch to other life processes.

How to stop being nervous over trifles

Emotional and impressionable people tend to aggravate the situation. They exaggerate both positive and negative emotions. To bring problem situations to universal proportions is their negative side and what interferes with a normal life for a person and his close people. Agree, it’s hard to communicate with a friend who is depressed every time because of some trifle in the form of a broken nail. Learning how to cope with emotions, you will open for yourself new doors that you simply could not see behind the veil of suffering and feelings. Relations with your loved ones will sparkle with new colors. You will grow spiritually and become a stronger personality.

It is very difficult for people to change their habits and values, because of which they are worried. After all, the more attachment they have, the more efforts must be made to get rid of this. Accordingly, you can’t completely stop worrying through it. But you can learn to quickly calm down. You can learn to distinguish real values \u200b\u200bfrom trifles, because of which worrying is completely stupid.

How to cope with yourself if you are already in a state of experience:

Take 10 series of deep breaths. During stress, processes in the human body are disrupted and go on in a different direction. Frequent experiences affect the work of the heart, gastrointestinal tract, liver and other organs. Deep and slow breathing normalizes the state of the cardiovascular system, and at the same time - restores the functioning of the body as a whole. That will allow you to clearly and soberly assess the criticality of the situation.
Take a comfortable position for you and look at the current situation again. Lose the worst possible outcome of the event. Pay attention to your feelings, and you will understand that not everything is so bad. On the contrary - much better. Indeed, if you really look at life, then there are very few situations in it that can lead to irreparable consequences.
Change your body position and look at the problem from a different angle. If you have great imagination - try to look at the situation from the side, as if with different eyes. So you can discover, unprecedented, solutions. And indeed - maybe everything that is happening now carries positive changes in life.
Next, work with your situation as positive. Think, but rather, write down what you can extract from it well. At least 1 point is already known - learn to calm down quickly and translate everything into a "plus".

Learn to control your emotions.

During the process of curbing your emotions, try to avoid those life conflicts that lead you to a sense of anxiety. To do this, follow your reactions and identify the moments that make you nervous. And try to face them as little as possible. Please note that severe emotional collisions that bring the nervous system out of balance can occur with the same people in the same place or at the same time.

If the problem situation is related to the person, then this may mean that there is an unresolved conflict between you or you simply have different life values \u200b\u200band are unable to understand each other normally. In the case when you know for sure that the root of all troubles is hidden in a quarrel, it is better to talk, find out all the grievances, if necessary, ask for forgiveness. This will make it easier for you. Even if you cannot overcome the misunderstanding to the end, making efforts to solve it, lighten the burden of responsibility. That will help you breathe out calmly and with the understanding that you have done everything possible to calm down and live on.
When there is no opportunity to talk for one reason or another - write down everything you regret to say on the sheet. Write whatever you want. By writing such a letter, you can get not only reassurance, but also get rid of the severity of past unresolved situations that interfere with normal life.
Personal misunderstanding happens to everyone. But freaking out about him is not worth it. Understand that someone can annoy your behavior too. But people perceive you as you are. You will also learn to accept people with their strengths and weaknesses. Stop expecting a coveted pattern of behavior from them. Idealization is very rare when it leads to a good outcome. By accepting others, you will learn to accept yourself and gain inner confidence and peace.
If disturbing thoughts visit you in a certain place and time - analyze and try to remember why here. Maybe they scared you or you experienced a lot of stress. Remember, and then write on a piece of paper and burn. This will remove the negative recalling from life. \u003d

Pay less attention to other people's opinions as little as possible. Often people are scared not by what is happening to them, but by what others will say about it. They begin to worry and worry that they can look stupid and wrong in the eyes of loved ones. Remember that sincere and dedicated people perceive you as real, with all your positive and negative qualities. They will be able to accept the troubles that are happening now. If it's real trouble, not the little things.

Worrying about the opinions of strangers is stupid. You do not know their values, inner world and actions. Perhaps, having learned all this more closely, the desire to worry because of their opinion will disappear by itself. So it can be easier to calm down and live your life, no matter what people say. And they will always find what to say, no matter what a person does, even if it is the greatest universal good.

Stop comparing yourself, and life will sparkle with new colors. Constant experience due to trifles, comparing yourself to another, drawing parallels in life can lead to mental attacks. Having lost your inner “I” - you will lose peace. Remember, you will never know for sure what is hidden behind a beautiful picture of other people. No one will know for sure about the path that a person walked to overcome his troubles, and what experiences he experienced. You have your own life path and your own merits. You have great potential to improve your life. A calm attitude towards everyone is the key to success.

Find and remember a comfortable state

Having figured out what makes you nervous, you need to remember the state of calm. In psychology, this means anchoring. Anchor has its own relation to neuro-linguistic programming (NLP). It denotes the fixation of the subconscious at a certain moment in life, connecting the signal with the internal experiences that cause external stimuli. In other words: you can remember a smell, taste or event through the emotions and sensations that we experienced at the time of their perception.

In fact, you can “anchor” anything. You can remember the smell of your favorite perfume and it will calm you at the right time, or you can embrace the beloved person, so he will always be there. There is no limit to fantasy. With the help of this psychological move, it is possible, in the literal sense of the word, to remember the state of calm.

Before anchoring yourself you need to understand: what you can most quickly react to. It will be a visual picture, some kind of sound or song, or maybe tactile sensations. It all depends on the introductory system of nervous perception. That is - from what kind of information is important to you. To determine this is very simple, ask the question: "What do you immediately pay attention to when entering a new room?" What kind of answer is this kind of your introductory system.

Then you can begin the process of anchoring peace. This is done very simply. Even a schoolboy can cope with the resolution of the anchor. At the moment of the highest peace, stop for a second. Feel this bliss with all your senses, when you are happy with everything, nothing is disturbing, and everything is fine around. Take a deep breath in. After that, fix your attention on the selected subject of the anchor. It can be the smell of perfume, a certain color, you can even anchor a light fingertip with a fingernail. And that’s it - your peace anchor is ready!

Each time you feel a surge of excitement and anxiety, think about your anchor. Think about the color that captures your sense of calm. Play in your imagination music that relaxes you. Press the ring finger bunch, if it is on it that the anchor of bliss and self-confidence is fixed. Thus, you will cease to be nervous, and will increasingly find the strength in yourself to cope with experiences easily and painlessly for your body.

Know how to switch

Having calmed down, after a reaction to an irritant, in emotional people a residual process often occurs in the head in the form of a “mental carousel”. This means that a person, already in a normal balanced state, can talk with himself about what happened, why and how. He can find the answers that suit him. Such a train of thought may not be all that is useful. Rather, the opposite. It will be an extra waste of energy and time on what has already happened and what cannot be changed. Moreover, such a mental carousel can give rise to new reasons for experiences.

It’s best to learn how to shift your attention to other processes. This means that after difficult situations, it is necessary to translate thoughts in another direction with the help of activities that are aimed at increasing the emotional tone. Everyone determines what pleases him and can distract him. But, this clearly should occupy a "niche" in life.

All life processes are aimed at the energy cycle in nature. And from this cycle, we should get better. This will indicate that the person is doing the right thing. But after stressful situations and frequent being in the carousel of thoughts, energy decreases and does not return. Thus, draining the body. To avoid this, immediately turn your attention and do your favorite hobby or work that will give you not only joy, but also restore strength of mind and fill your life energy jug.

Some tips for peace of mind:

Exaggerate situations less. Try to find positive aspects in them.
Avoid talking to unpleasant people. Some enjoy what others experience. Do not waste your precious time on them.
Forget the opinions of people who are not important to you. All people are different and impossible to please everyone. Live the life you like.
Compare yourself less. You cannot exactly become like someone, but spending your nerves on it is easy. Appreciate your inner world and your virtues.
As often as possible, remember the anchors that reassure you, and maintain this state for a long time. So you do learn to restrain yourself because of trifles.
Always switch after difficult life situations. Fill with positive energy, which increases the emotional tone.
Remember that worries about the future may not justify themselves. Therefore, to think: “what will happen if?” Is meaningless. Live now!
Rejoice at what you have. Appreciate and be grateful. Understand that life is one and spending it on empty experiences is, at least, stupid.

Brief practical tips are given in the video:

Do you often worry about nothing? Even if these are important periods in life, being upset and cheating yourself is not the best behavior at this time. How, then, to calm down and stop being nervous? Is this question out of your head? Further in the article you will find secret tricks from practical psychologists with extensive experience on how to learn this.

Try to get distracted

This method works great when you have nowhere to run. You are in a trap that pisses you off. It looks like a cage in a zoo for a wild animal. In a person’s life, for example, it’s at a working meeting where the leader decided to report to you about and without.

You can’t do anything special in this situation: to leave slamming the door is not an option, if you value your workplace, and even if you start a dispute and start making excuses, it won’t end in good. Therefore, gather all your strength into a fist and find something that can mentally distract you.

For example, consider what other employees are wearing. Do these things suit them or do they look better in what they were wearing yesterday?

Leave a setting that excites

On the contrary, if there is such an opportunity, then the best way to calm down is to leave the annoying situation. Did something hurt you at a party with friends, visiting your parents, or did you just walk around the Internet and stumble upon a blatantly unfair comment?

The best thing you can do is get up to say goodbye and leave or close the page. As they say out of sight - out of mind. When we distance ourselves from any factor, regardless of whether it positively affects us or negatively, we cool towards it.

Drink a glass of water

When a person becomes ill, the first thing they are offered is a glass of water. Have you ever wondered why a glass of water? Water has healing properties for our body. The norm of water consumption per day is 2 liters for an adult.

But few people follow this rule. Therefore, dehydration appears. But usually, since in everyday life we \u200b\u200bdo not listen to our body, no one notices signs of dehydration.

In general, water is a medicine, both from physical ailment and from mental. It starts the process of self-rehabilitation in the body.

Physical exercise

Many people already know about this method. It is not for nothing that people go in for sports, instead of drinking alcohol or cigarettes to relieve stress. And by the way, it helps a lot. This also includes cleaning the house, hand washing clothes, working in the garden, sorting out rubble of domestic rubbish, walking.

Contact with water

Even such a simple procedure as washing dishes can relax your stress. Pouring clean water, making dishes clean associates that your thoughts become cleaner. All the bad thoughts that made you nervous go away. Also suitable for taking a shower, bath, going to the bathhouse, sauna or swim in the river, the sea.

Do something interesting

To stop chasing thoughts in your head it’s enough to come up with a fascinating activity. What are you interested in? Are you crazy about reading detective stories? Or do you like to cook delicious gourmet dishes? Anything will do, which can switch your attention from an annoying situation into a positive direction.

Case study:

Oksana, tell us more about your problem.

I don’t know how to stop worrying. This begins because of any nonsense, and if the occasion is serious, then I’m only sitting on the valerian ... The therapist wrote out a sedative during the passing of the GOS and the diploma. But it didn’t help much, only they got sleepy from these pills.

Oksana had a pronounced predisposition to a nervous state. As a result of hard work, now she has become a different person.

- Thanks to my psychologist. I learned to abstract from my experiences, and music lessons helped me in this. Since childhood, I dreamed of playing the piano, but only now I realized it.

Review the situation with a positive key

Hassle causes us only negative. There is no time at work to go on a legal break, and you still have to stay up late at no extra charge, your passion has cooled and stopped paying attention. In a word, many such examples can be given.

But if you think even deeper, then in everything you can find at least a drop of the positive. For example, at work - you get a precious experience that you can’t buy for money. And even if in this company you cannot manage to work with a normal schedule, you always have the opportunity to get a different one, since you already have a lot of knowledge and practical skills.

The fact that dear is no longer in his arms is, of course, a painful event, but on the other hand it is a chance for you to shake yourself and change everything, to resume your warm relationship. If it doesn’t work out, then it’s just not your person and there’s nothing to lose time with him.

There are many people who are actually all bad

This is a great way. If you master this ability to change your thoughts, then with time you will be much less worried about trifles. There are starving children in poor countries, there are orphans who have grown up without parental love and affection, there are people with disabilities who are unable to care for themselves. But isn’t it all so bad for you?

Use the power of humor

Laughter makes our existence easier and more enjoyable. And what about the fact that you are afraid to make an important report in front of a large audience?

To worry about this is absolutely pointless. Better think how funny it will be if everyone in the audience is sitting in their pajamas or in even more ridiculous outfits. This approach will certainly reduce the percentage of your anxiety.

To calm down you need to cry ...

If laughter does not help, then cry ... Tears well relieve nervous strain. Together with water, harmful substances come out of the body, formed from stress.

There are people who start to cry is not so easy, even if the situation is deplorable. In this case, think about how unhappy you are. In paints, mentally describe to yourself the whole tragedy of the existing picture.

Start counting sheep

This is a familiar way to fall asleep with insomnia. But also it is effective and if you just need to relax. Count either lambs, or just to 10, 50, 100. Slowly, deeply inhaling and exhaling.

Tell about your grief

It seems like empty chatter can help? But actually it helps. If you do not have an interlocutor who with dignity and patience listens to all your complaints, then just say everything that has boiled out loud for yourself. Or else an option - write on paper.

Nervous is just a habit

To begin with, in order to learn how to cope with shaky nerves, it should be understood that it is only our habit to react to everything in this way. Or in extreme cases, problems with the nervous system. But the first and second are easier to handle than you can imagine.

The first step is to understand the nature of tension. When our hands sweat and shake, our voice trembles, our head starts spinning and other signs of anxiety, our concentration decreases and we become unable to adequately perceive the situation and to react normally to what is happening. Therefore, naturally desire to get rid of this behavior.

Nerves are just our reaction to events that we don’t really like. And you can react differently! And which reaction to choose is up to you. Or at least learn how to choose. It is realistic for each person to minimize their predisposition to restless motives.

Remember what reasons you usually get nervous? Do they really threaten your life and is it worth it to be so upset even if we assume the worst outcome? Most often, our experiences are not worth a damn. Therefore, perhaps you should not even worry in vain?

How to stop worrying about trifles?

Late for work? Stuck in traffic? Broke the heel? But life does not end there, right? :) Think about your global plans, dreams and goals. Doesn't this auspicious morning matter in your life story? Correct: NO! So you should not concentrate on it.

Calm down before the exam without pills

Is there an important event on your nose: an exam, a wedding, or a diploma defense? This is just the moment when you have to start training not to succumb to your excitement.

That's because you have such a responsible event ahead, and therefore you need to keep yourself in control. After all, if you are calm, then everything will go like clockwork. And if you succumb to anxiety, then only because of this will lock everything up.

First imagine the worst that can happen. It seems not so scary, even if it happens? You will still be alive and well. Presented? Now tune in to success. How everything goes will depend on you and not on anyone else. And you can! For this, breathing exercises will be listed below.

Inhale, counting to 4
Hold your breath for 2 counts
Exhale for 4
Do not breathe in 2 counts
Then again in a circle

If you can hold your breath for more time, double the intervals. Breathing is necessary not with the chest, but with the stomach. Inhalations, exhalations by the stomach soothe slow down the heartbeat, which accelerates at the time of anxiety. If you do so, then after a couple of minutes you will feel that you were able to remove the irritation.

How to behave in an important meeting

If you still can’t really pull yourself together, try to portray calm. This simple exercise will help you achieve inner peace too. No wonder they say, to improve your mood, start smiling through strength. And then you will notice after a while that you really want to smile, and today is not so bad.

Watch your behavior. How do you usually behave when worried? Tugging a handkerchief, biting your nails? This behavior should never be. Start to control yourself - thus concentrate on yourself. And concentration will already give you peace of mind.

Do not hurry. Even if you are late, do not panic and rush. This will unbalance you again. It only seems that if you start to rush, you will gain time. In fact, you can win a little, but calm can be said “goodbye”.

After meeting

But if I said so ... It was necessary to do so ... Throw these thoughts out of your head. The moment has already passed and it makes no sense to return to it. After all, nothing can be changed. Better to spend time on more useful things.

The best way to stop being nervous is not to create a reason for this.

You ask, do I create them myself? In many cases, this is exactly what happens. We give a simple example. The student does nothing from session to session, as they say, he lives happily. But when the time comes for exams and tests, he has to tight. And the stress begins such that some do not stand it.

But if he approached this issue with his head, he could have neutralized the impending troubles. After all, if a person is prepared, then armed. This does not mean at all that it is about becoming a nerd to everyone and not crawling out of the library.

But about a reasonable allocation of time and at least some preparation between sessions. This principle will help you not only increase stress resistance, but also achieve great success in life.

After breaking up

Parting with a soul mate is one of the most difficult periods in the life of any person. And here it is already not easy enough to pull yourself together and not to worry. The condition is such that the soil is leaving under your feet, you feel like a bear in the rain from a nursery rhyme ...

Depression piles up and a desire to hide from the whole world, hide in a corner, fall asleep and not wake up to a more joyful period in life. But you can survive any trouble, and we’ll do it now.

Stop blaming yourself

Especially women, but men too, after breaking up, begin to blame themselves. To think that they all did wrong was not wise and understanding enough. In general, they ruined everything. Of course, your share of responsibility for this is. But the partner also made his efforts to this. Therefore, stop talking to yourself, tormenting with remorse before yourself and breathe deeply and freely. What happened cannot be changed, but a useful lesson can be learned from this.

Start life with a new sheet, cross out everything old from life and throw out his things

When the first wave of mental pain subsides, start thinking about a new life. As a symbol of this undertaking, use the rite of destruction of memory of the former beloved. It sounds a little creepy, but this is a necessary step in order to free up space in the apartment and head for new achievements.

Think about your goals again

It's time to rethink your vision of life and yourself in it. What are your goals? Do you want to create a family or develop a business, advance in a career? What is in the first place for you. Or do you want to be a freelancer - a traveler and travel the whole world. The faster you decide, the easier it will be for you to make new friends.

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Before bedtime

There are several ways to get rid of insomnia and obsessive thoughts before going to bed:

Turn on relaxing music (for meditation or classical)
Do some stretching exercises from a yoga course
Try exhaling through the left nostril. This helps to relax the sympathetic nervous system, and at the same time the work of the brain.
If annoying thoughts and feelings do not allow you to sleep peacefully, then try writing them all down on paper. Do it as detailed as possible, then going to bed, they will let you go.
Exercise or take a walk before bedtime.
Meditate. Concentrate on your inhalations and exhalations or imagine how you put your obsessive negative thoughts into a garbage bag, and your consciousness is freed from the load.
Take a bath with lavender and chamomile aromatic oils.
Read verses from memory. It will distract you from bad thoughts.

During pregnancy

The psychological attitude is the most important component of all methods of dealing with the nervousness of a pregnant woman. Expectant mother should understand all responsibility for her child. You should not worry about problems and troubles that are not related to your situation. Let the whole world wait while you give birth to a healthy baby. In the meantime, there is a husband and other relatives who can tackle everyday problems.

Limit viewing negative information - also quite an important part. A lot of negative news pours on us from TV, radio and other media. Your task is to nip all this. Since it will definitely not add a positive mood and calmness.

Foot massage is a very useful procedure for women during the expectation of a child. After all, a big load goes to the legs, and the massage itself relaxes well.

Herbal teas with a calming effect are what the lady needs in her position. You can use chamomile, sage, valerian, motherwort, mint.

Vitamins - It’s no secret that vitamin deficiency can cause stress and mental disorders, especially when you need to replenish a complex of vitamins for two.

Moderate physical activity perfectly relieves nervous anxiety. Yoga for pregnant women can be done right up to the birth.

Drawing - this method of stress relief is not familiar to many. But despite this, it is very effective. Even if you are far from Picasso, try to express your mood in the picture. And you will be pleasantly surprised.

Preparing for a baby
Start buying the necessary things for the future baby, or even knit booties or hats with your own hands. This lesson will distract you from sad thoughts and send you in a positive direction.

So, before you are super-killer ways to calm down and stop being nervous. It remains only to begin to apply them. If your situation is somewhat more complicated and you need the help of a specialist, then welcome! The right and shortest way to solve the created problem will always help and prompt you.

Stress persecutes a modern person literally at every step, which is why it is important to learn to remain calm and calm in any situation. To pull yourself together and calm down without the help of sedatives is not always easy, but if you wish, with the help of special exercises recommended by psychologists and regular practice, you can strengthen the nervous system and bring the body to a stable state.

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Why is there a feeling of stress?

In anticipation of important events, a person has a feeling of anxiety, nervousness increases, and as a result, he experiences stress. Most often, the following situations precede discomfort:

problems at work;
family troubles;
impending critical events such as an exam, public speaking, etc.

Nervousness has both psychological and physiological causes. Physiology is associated with the nervous system, and on the part of psychology, a person can suffer from feelings of self-doubt, have a tendency to experiences of a different nature, and sometimes the excitement for the expected result.

Some people are constantly in a state of anxiety: as soon as a difficult situation gets better, they will certainly have another reason for alarm. All life goes on in ongoing stress, which negatively affects mood, physical condition and self-esteem.

A person who is able to get annoyed for any reason does not know how to control and control emotions, this spoils relations at home, in the team at work, etc.

Anxiety can occur even for no apparent reason. Nervousness usually appears in situations that a person considers dangerous or significant for himself. In everyday life, the main cause of stress is the fear of failure and the fear of appearing in an unsightly light before others. To calm down and pull yourself together, it is necessary to determine the cause of nervousness, and only then proceed to its elimination.

The most effective ways to combat nervousness

Effective recommendations of specialists in the field of psychology will help to stop being nervous, find peace of mind and begin to live in peace. It is important to learn that a tendency to nervousness is not a natural reaction of the body to a stressful situation, but a banal habit that you can get rid of.

Proven ways to escape from problems:

Psychologists advice	Guide to action
Analyze your own fears	The reason for most fears is self-doubt. To begin to change life for the better, one should carefully analyze all fears and acknowledge their existence. A list of issues is recommended. On the left, write situations that can be changed; on the right, unsolvable. Such an approach will allow you to calm down, because it makes no sense to worry and be afraid of everything, if you can’t change anything. It is also pointless to worry if the problem is solved.
Mentally return to childhood	Many of the problems present in adulthood are rooted in deep childhood. If parents set the child as an example of neighboring children and did not notice his merits, in 99 cases out of 100 people grow up unsure of themselves. In such a situation, you need to understand that all people are different. Each has its own advantages and disadvantages. You must accept yourself with all the imperfections and sincerely love
Good rest	To stop driving, freaking out and worrying about trifles will help the day of rest and maximum relaxation. The rapid pace of life makes it impossible to take a break. The result is constant stressful situations. You need to temporarily disconnect from duties and arrange a day off: read a book, watch TV shows, take a walk in the fresh air, get enough sleep, get up, not by the alarm clock, but when you want, take a bath with aromatic oils and soothing herbs, indulge yourself with sweets. On this day, it is recommended to do what you love, for which there is not enough time with the usual rhythm of life, and just enjoy life
Cook or order your favorite meal	Food is a powerful source of pleasure. Delicious food is a great way to stop worrying and worrying over trifles. The main thing is not to overdo it so that excess weight is not added to the existing problem
To watch a movie	Watching movies is a good way to have a great time alone or in the company of friends, allowing you to temporarily abstract from pressing problems.
Get rid of a source of stress	Not always a person can afford a whole day of good rest. This recommendation will help you become calm for a short time. To overcome negative thoughts, stop getting angry and annoyed, you need to take a break for a few minutes and just do nothing during this time
Speak a problem out loud	Sometimes a person just needs to be listened to. In this case, the best way out of the situation is to discuss a disturbing situation with a loved one
To walk outside	Fresh air saturates the body with oxygen and serves as an excellent panacea against anxiety and stress. During the lunch break or after work, it is recommended to take a walk in the fresh air. You can go a couple of stops to your home and walk
Do physical exercises	Physical activity has a beneficial effect on the psycho-emotional state. Scientists have proved that a person who is actively involved in sports is able to withstand stress and control his own emotions. Morning jogging, a 20-minute exercise, dancing or yoga can work wonders with mood and self-esteem. Even if you are too lazy to play sports, initially you just need to force yourself, then it will become a habit
Sleep well	Sleep is the best cure for all diseases. Chronic lack of sleep becomes a source of ongoing stress. A person needs to sleep at least 7-8 hours a day

Learning to live and react in a new way is quite possible if you constantly practice proper rest. A person will need 21 days to learn new skills, then the discomfort will disappear, and the habit will firmly enter everyday life.

How to calm down before an exam

During the exam, many are too worried, which negatively affects the future mark. The human brain is not focused on the correct answer, but on the fear of failure. Fear of failure interferes with action, paralyzes.

The following recommendations will help you keep yourself in control:

1. You need to stop thinking about failure as the end of the world. You need to pass the exam, but life will not end, and the world will not collapse if the teacher does not count the answer.
2. It is recommended that a plan be prepared in advance for the exam preparation and clearly follow it, then the probability of failure will be minimal. Careful preparation will add confidence, so that anxiety during the process will be much less.
3. In the evening before the exam, you should refresh all the information in your memory, briefly go over the main points. It is better to sleep a little earlier, to rest and gain strength before the crucial stage.
4. To distract from obsessive thoughts and stop plunging into a stressful situation will help outdoor activities, sports and physical work. Even a small charge can switch thoughts in a different direction and give the brain the opportunity to rest.
5. It is recommended to take a shower before leaving the house. The sound and sensations of flowing water perfectly relieve tension and help cool emotions.

Express help: how to quickly pull yourself together in a stressful situation

When sad thoughts, fear of the future and other negative emotions overcome, you can use the following techniques:

Way	Description
	If irritation, anger, anger, fear are overwhelming or very nervous in the middle of the day, it is recommended to use the following technique: turn on the tap and just watch how the stream flows. A glass of water drunk slowly acts better than the most powerful antidepressants and brings to life
Special breathing technique	Breathing in a certain rhythm allows you to quickly recover and calm down. You need to breathe as follows: inhale into 4 counts, keep 2 breaths in yourself and exhale smoothly into 4 counts. Only you need to breathe not with your chest, but with your diaphragm, that is, your stomach
	This method is especially good when you want to throw out anger and other negative emotions on another person. In this case, you need to take air and mentally count to ten
Write a letter	The most effective way to defeat stress and release negative emotions is to write a letter. After all the troubles are captured on a sheet, you should tear it into small pieces and burn it, imagining how all the real problems are burned together with the paper
Cry	Negative emotions just need a way out. Sometimes, to calm down, you do not need to hold back tears. Crying will help you quickly and effectively relieve stress and remove toxic substances from the body.

How to stay calm during an important meeting

If neither emotional mood, nor breathing practices, nor other methods work, and excitement is still present when talking with an important person or people, one should portray external calmness and equanimity.

Demonstration of external peace helps to find inner harmony and relax during an important meeting. Not only well-being determines facial expressions, this rule also works flawlessly in the opposite direction. It is recommended to smile, follow gestures and avoid closed poses - this will allow you to position the person you are talking to and tune in with him.

Folk recipes

If the above methods did not give the desired effect, folk remedies will come to the rescue. Herbal preparations will help to calm the nerves at home - they do not have a negative impact on health, unlike medications.

Herbal preparations, which can be purchased at any pharmacy or prepared independently, are considered stronger. This will require the following ingredients:

valerian root;
clover;
dried hawthorn flowers;
peppermint leaves;
hop cones;
motherwort.

A spoonful of the mixture should be filled with 0.4 liters of boiling water and let it brew. Drinking tea is recommended before bedtime.

However, medicinal herbs can be used not only in the form of tea, another effective anti-stress remedy is fragrant pads of sachets. They are recommended to be placed anywhere in the house, and if necessary, to take to work or carry in a car.

A glass of warm milk with a teaspoon of honey will also help calm down in the middle of the day.