- When are we nervous? How to calm down and pull yourself together in any situation: effective recommendations.

Nervousness, irritability, internal tension, irritable weakness, anxiety, sleep disturbances, decreased working capacity are the flowers that almost all of us encounter at different intervals.

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

When love leaves, the blues remain

In the days of the ancient Greeks and other Hippocrates with Galens, all the behavioral characteristics of a person were explained by the presence of a predominance of one of the four bodily fluids that determined the type of temperament. There is a lot of lymph in a person - he is slow and calm, bile predominates - he is aggressive and hysterical if it is yellow or gloomy and gloomy if black. And only blood makes its owner cheerful and mobile.
Later, everyone suffered from spleen and spleen, interspersed with hysterical seizures. From them they went to the waters, fired, went to the army and drowned. What was done at this time in cases of life difficulties by serfs, European guilds and American Indians is not known for certain. It seems they drank bitter and smoked in their free time from overpowering plowing.
A little later, the entrepreneurial psychiatrists Freud and Jung explained everything by suppressing the ego with a ruthless environment and public opinion and took up the emancipation of the suffering self, one at a price, and the second at a very price, having successfully completed the whole of Europe with its psychoanalysis.
Subsequent world wars, however, proved that, compared with the world revolution, female hysteria is complete nonsense, and led scientists to a more detailed study of the theory of stress, since a representative sample of people coming from the fields of war has been very decent for a century.

What are their nerves for bitching, and why in us these nerves are not

The theory of stress tells us that from any external factor that we perceive as an irritant and violator of the constancy of our internal environment, the body defends itself by mobilizing all regulatory systems. Since it is vitally important, first of all, to avoid death, the system of catecholamines (adrenaline and norepinephrine) and cortisol, which works within the framework of the “run-and-go” paradigm, are activated. She is responsible for raising blood pressure, heart rate, respiration.

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

Chronic stress leads to the depletion of the adaptive capabilities of the body. The system starts to fail. Instead of an adequate operational response, paradoxical reactions appear:

palpitations at rest from bad thoughts
or shortness of breath from a severe presentiment,
heart rhythm disturbances
sweating
fear of death,
pallor of the skin from the usual load,
muscle tension at rest,
dry mouth
cramping in the stomach and intestines.

The main thing here is not to miss the signs of real diseases that are practically indistinguishable from vegetative storms without additional diagnostic methods. But if everything has already been checked more than once, and everyone does not leave the suspicion of illness, it is very likely that there is a neurosis of obsessive states.

Effects of stress

subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
physiological (growth of blood sugar, blood pressure, dilated pupils, a feeling of heat or cold),
behavioral (risk of accidents, alcohol abuse, emotional outbreaks, substance abuse, smoking, overeating),
cognitive (loss of attention, decline in mental performance).

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

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

Variants of group stress are also possible when groups of people fall into unfavorable similar conditions. Moreover, the higher the load to achieve adaptability to difficult conditions, the more people seem to respond to it.

The study of stress tolerance of different population groups and individuals allows for prognostic diagnostics, identifying those who, under stress, are likely to respond inadequately or atypically and who are not shown types of work with high demands on stress tolerance.

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

Physical manifestations of stress

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

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

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

In 2007, a University of California study published on the effects of lack of sleep on emotionality. The results were disappointing: the emotional centers of the brain of the sleepy subjects did not respond 60% more actively to the demonstrated negative images. That is, lack of sleep leads to an irrational emotional response to the world.

Go to bed before 24 hours

It is known for certain that people suffering from neurosis (and especially) feel worse in the evening and night hours. If you are used to, suspiciousness for no objective reason, nightly fears, episodes of self-pity and chronic resentment of others - go to bed as early as possible. In addition, neurophysiologists say that falling asleep before midnight allows the brain to relax better.

The habit of falling asleep early will also relieve sweetness and greasy from the addiction of seizing your negativity at night.

Physical activity

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

About nutrition

Do not neglect iodized products. (milk, salt) if you live in areas where this element is not enough in the water. Iodine deficiency leads to a decrease in thyroid function. The result of this can be weakness, lethargy, reduced ability to work, fatigue, depressed emotional background, bad mood.
Do not overeat. Control of eating behavior - this is not starvation and not mono-diets, but a balanced three to four meals a day in small portions.
Nerve Strengthening Products - This is lean meat, beef liver, fish and seafood, unpolished cereals, cottage cheese, bananas, greens, citrus fruits, asparagus.
Synthetic vitamins today they have a very narrow range of applications for laboratory-proven hypovitaminosis. In addition to vitamin D in the northern latitudes, for preventive purposes. Vitamins that strengthen the nervous system are group B, ascorbic acid, PP and vitamin D3.

Physical Stress Barrier

Water treatments

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

In everyday life, baths are shown with a water temperature of 35-37 degrees Celsius. It makes sense to add solutions or decoctions of plant sedatives (valerian, motherwort) to the water. The duration of the bath is from 15 minutes to half an hour.
Among physiotherapeutic bath variations, pearl baths (with hydromassage, creating the effect of many bubbles) are known. Massage effect can be achieved due to the flow of water or air, which allows you to eliminate muscle tightness and not worry about nothing.
With depressed conditions, and a tendency to, starting with the French neuropathologist Charcot, use a contrast shower in different ways. Its meaning is to stimulate and relax certain areas of the skin with a water jet of different temperatures, training vessels and nerves to adequately respond to stressful needs.

Bathhouse

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

Hardening

This is a stressful version of the temperature effect. Accustoms the body to adequately respond to cold stress. mobilizing all the possibilities. With prolonged practice, it leads to a paradoxical vascular response: instead of a spasm, the vessels respond to the cold with an expansion of their lumen. it is necessary gradually, for starters, abandoning home shoes. Gradually moving to dousing with cool water and gymnastics in the fresh air. Terminal hardening options: pouring ice-cold water in the cold, swimming in the hole and walking barefoot in the snow.

Physiological methods of struggle

Breathing exercises

This is the simplest and most effective method of managing vegetative reactions. It gives good results.

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

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

Massage

Massage is preferable relaxing, including stroking, rubbing, very easy kneading extensor extremities. Therapeutic massage for the spine and vibrating for the chest. In addition to professional general or therapeutic massage, self-massage is indicated. With muscle spasm, shaking of the limbs can be used (with or without fingers). Shallow vibration allows the muscles to relax successfully.

Relaxation practices may include:

listening to your favorite music

aromatherapy

yoga practices

pool, etc.

Psychological help

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

Take control of circumstances.
To soften the perception of traumatic factors, to reduce their importance.

Thus, first you have to admit to yourself that the problem exists. And it’s not that in childhood, papa belted, and my mother was dissatisfied with her academic performance, that she was not appreciated at work, and her beloved was a petty creature. There are many circumstances and they are everywhere, and the neurotic personality is ready to respond to any message from waiting for the end of the world to rumbling in the stomach.

Since childhood has remained beyond the horizon, you will have to take responsibility for your life on yourself, not blaming it on parents, spouses, loved ones, young offspring or random people around. With this perception, they cannot be to blame for all the misfortunes that happen to us. Unless a little, which we will also control.

If possible, we will immediately stop communicating with everyone who is unpleasant to us. Or we will reduce this communication to the necessary minimum in the most correct and neutral form: “Yes. Not. Thanks. Sorry". And this will be our spacesuit from unpleasant people, and they will not be able to break through it.
Assertive behavior is polite firmness. It allows you to correctly defend your interests and adhere to your line of behavior even under pressure from external circumstances.
Solving problems as they become available. We will stop waiting that at any moment something will happen that will justify our hopes for some filthy gift of fate. And we will solve problems as they arise. Now and today. The past will have to wave the handle and stop digging into it. Future plans should be plans, and not an attempt to find one more reason to get excited.
Present the worst case outcome. If we begin to worry, it is worth going to the end and thinking about the worst case scenario. Then think about whether it’s so scary and what you can really do to prevent this from happening.
Learn to set goals and objectives. “What do I want?” And “How do I get this?””- quite reasonable questions to yourself that will help to develop an action plan and reduce the degree of neurotization from not understanding what to do in the future.
To stop worrying about health, go through the check-up and repeat the study no sooner than the doctor recommends. Adhering to HLS, you will reduce the risks of developing serious pathologies, and non-serious ones will be treated or gone by themselves.
Write down everything you care about on paper and for each item, make a plan of real actions that will help get rid of the problem. It will be immediately apparent where it really exists, and where an elephant was inflated from a fly.
Take yourself in an interesting business, beloved, bringing pleasure - a hobby. A keen person has no time to delve into himself. He is just busy. Remember dopamine peaks, plateaus and recessions. Give yourself a break and switch.
Try to evaluate things and events correctly. Try to approach your grades objectively. Many values \u200b\u200bcease to be so over time. Is it worth it to kill nerves for themselves and others?
Accept yourself. If in fact only the most intelligent, beautiful and successful multiplied, the problem of overpopulation would not threaten the Earth. Nature invented everything much more cunningly than we thought. We are controlled by hormones and transmitters that start for any reason, almost like our anxiety.
Get rid of guilt. You are not required to be responsible for other adults and independents. Let them solve their own problems.
Reduce episodes that worry you. Do not go in cycles. Switch attention.
Do not expect much from others and do not be afraid of their opinions.
If you do not have any self-help activities at all, contact a professional medical psychologist, psychotherapist, or psychiatrist.

Methodologies

Meditation

One of the most effective calming techniques that everyone can master would be desire. Meditation is the concentrated meditation that comes from Hinduism. More often it is a spiritual or wellness practice with elements of self-immersion in order to achieve perfection or, at least, peace.

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

Vera

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

Autotraining

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

Cognitive Behavioral Therapy

This is a psychotherapeutic practice aimed at getting rid of the stereotypical perception of reality and psycho-traumatic factors. It is important here that the work be carried out by a psychotherapist and a patient whose active participation is mandatory. During therapy, it becomes clear what circumstances provoke the appearance of the problem, which provokes uncontrolled thoughts. How this affects the patient with regard to perceptions, experiences and behavior. At the same time, situations and provocateurs triggering an alarm are gradually fixed. The psychotherapist offers a program of work on correction. Most often, it includes specific exercises that should be performed in a traumatic situation, and are aimed at reinforcing new skills to combat anxiety. The goal of therapy is to change stereotypes of behavior and emotional state.

Pets

Do not neglect the advice of pet help. First of all, this applies to aquarium fish. Observation of them works better than any methods of psychorelaxation.

All the methods described in the article can be considered both in a complex and individually, depending on the available contraindications or preferences. A huge experience has been accumulated by mankind in the fight against nervousness, which you can only use in your particular case.

There is a category of people who are constantly in a state of anxiety. As soon as their next problem is resolved, another appears on the horizon. They begin to get nervous again. So the years go by. Such a negative habit deprives people of the joys of life, takes away strength, adversely affects health. If you belong to this category and strive to become happier, then you certainly need to learn how to stop being nervous.

What are stresses leading to?

A person who is anxious, nervous, is constantly in the zone of discomfort. Unpleasant sensations arise before an important meeting, event, presentation, acquaintance. The appearance of nervousness is dictated by the psychological aspects of the personality. People get nervous if they fail, hear rejection, or look funny in the eyes of others.

Such psychological factors can spoil life very much. It is not surprising that these people are tormented by the question: how to calm down and stop being nervous?

An annoyed person is not able to control life. All efforts are directed at coping with negative emotions.

Loss of control over life can lead to unpleasant consequences:

The use of funds that allow you to get rid of problems for a short time (the use of various medications, smoking, alcoholism).
Loss of life landmarks. A man, fearing failure, cannot and does not want to realize his dreams and desires.
Decreased brain performance.
Stress can lead to chronic fatigue, against which serious illnesses can develop.
Loss of control over the emotional sphere.

As you can see, the prospects are rather unpleasant. So let's figure out what needs to be done to stop being nervous.

Fear analysis

Most often, insecure people experience a sense of discomfort that generates nervousness. What to do? How to stop getting nervous and worried? Only long work on your thoughts and on yourself will help get rid of constant anxiety.

Initially analyze your fears and acknowledge them. Take a piece of paper, divide it in half. On the left, write down the problems you can solve. On the right are insoluble.

Examine the problems you wrote on the left. You know each of them how to solve. A little effort is needed, and these problems will not exist. Then are they worth it to worry about?

Now go to the right column. Each of these problems does not depend on your actions. And no matter how hard you try, you cannot influence the course of its decision. So is it worth worrying about these problems?

Look into your fears. This will take some time. But you clearly define which of the problems were groundless and which were real.

Remember your childhood

When analyzing how to stop being nervous about anything, try to remember the time when you were a young child.

Quite often, the problem lasts from childhood. Perhaps your parents often set neighbors' children as an example, describing their virtues. This has formed a low self-esteem. Such people, as a rule, sharply perceive someone’s superiority and are not able to put up with it.

How to stop being nervous in this case? It's time to understand that all people are different. And everyone has both advantages and disadvantages. It is time to accept yourself. Learn to take your weaknesses calmly. And at the same time appreciate the virtues.

Holiday

If the question of how to calm down and stop getting nervous very often began to arise in your head, then you need to relax a bit. Have a day of rest.

For maximum relaxation, use the recommendations of psychologists:

Disconnect from your duties. To do this, you need to prepare in advance. If you work, then take the day on vacation. Those who have children are advised to ask their relatives or friends in advance to sit with them, and maybe even hire a nanny. Sometimes for a good rest it’s enough just to change the usual scenario. Think ahead to your travel itinerary, book your tickets.
Take a bath in the morning. On the day of rest, you can get out of bed when you want. And take a relaxing bath right away. Water treatments have been proven to help relieve stress, calm the mind, and help tidy up chaotic thoughts. For a better relaxing effect, add soothing herbs or your favorite essential oils to the bath. A pleasant aroma will allow you to better tune in to positive.
Have a cup of tea or coffee with friends. If the last drink leads to a headache or stimulates nervousness, then exclude this item from your activities on the day of rest. Remember, coffee, drunk in communication with friends, has a relaxing effect on the body. Drinking alone can increase stress.
Engage in a fascinating affair for which there is no time left in ordinary life. It's time to remember your hobbies. On this day, you can do painting, write a story or compose a new song. You may be completely captivated by home improvement. A great relaxation can be reading a book.
Make a delicious meal. How to stop being nervous? Treat yourself to delicious food. This is what you need during your vacation. After all, delicious food is one of the sources of human pleasure.
Watch a movie. The most relaxing and relaxing way to have fun is watching movies. And it doesn’t matter if you carry it out in an apartment with friends or visit a movie theater.

Stress Relief Techniques

Unfortunately, not everyone can not always afford to spend the whole day on vacation. In addition, unpleasant feelings and thoughts can flood suddenly. How to stop being nervous for any reason in such a situation? After all, it is necessary now and here to feel relief. In other words, get rid of a stressful situation.

Get rid of stress for a while. Take a short break for yourself. Even a few minutes of complete idleness will be enough for you. Experts argue that such breaks can not only get rid of nervousness, but also stimulate enthusiasm and creative thinking.
Look at the situation with different eyes. When a person feels excited and annoyed, then it captures feelings. Try to find the reason that caused such violent emotions. To understand how to stop getting nervous about every thing, ask yourself the question: why did I get this out of a state of calm? You may not be valued at work, or your salary is too low. Having identified the source, you can outline the strategy for your next steps.
Speak your problem. It is important to choose the right person to talk to. It must be a person who is able to patiently listen to your problem. Speaking the situation, oddly enough, you not only “let off steam”, but also make your brain analyze the situation and find solutions.
Smile, or better yet, laugh. It is this event that “launches” the production of chemicals in the human brain that stimulate mood improvement.
Redirect energy. If you are overwhelmed with negative emotions, then physical training will improve your mood and reduce stress levels. An excellent method of redirecting energy is to engage in creativity.

New daily routine

How to stop getting nervous before a working day or an important event?

The following recommendations will allow you to overcome unpleasant moments:

Tasty breakfast. To ensure a good mood in the morning, prepare yourself what you love in advance. It can be yogurt, chocolate or cake. Glucose will energize you and help you wake up.
Take charge. Turn on your favorite sweet music and do some exercises or dance. This will protect the body from stress.
Learn to be distracted. If at work a situation arises that makes you nervous, think about home, family, or any thing that makes you feel good about it.
Use water. How to stop being nervous over trifles? Water can perfectly calm. Of course, you will not succeed in taking a bath at work. But you can turn on the tap and wash the cup or just look at the flowing stream. It effectively soothes.
Look for the positives. If you cannot change the situation itself, then try to change your attitude towards it. If you didn’t get your salary on Friday, then there will be no temptation to spend it on the weekend.
Count to 10. The old proven way to find peace of mind.
Write a letter. Entrust paper to all your problems. Then tear the letter into small pieces or even burn it. At this time, mentally imagine that all your troubles burn with it.

Life without stress

Above, we looked at methods to overcome unpleasant situations. Now we’ll look at how to stop being nervous and start living without stress.

To do this, you need to develop patterns of behavior and good habits that will bring a sense of peace and happiness into your life:

Take a walk in the fresh air. Scientific studies have confirmed that such walks significantly raise the mood. Especially if you combine them with moderate physical activity.
Go in for sports. This is a reliable defense against diseases based on stress. Regular classes provide a calm, positive attitude to your life.
Do not neglect the rest. The quality of sleep has a huge impact on the well-being of a person. Chronic lack of sleep often becomes one of the factors provoking the appearance of nervousness, irritability. In addition, people who neglect proper rest have a high risk of developing quite unpleasant diseases, such as stroke, heart attack.
Get rid of bad habits. Some people, thinking how to stop being nervous, resort to smoking or drinking, trying to "relax" in this way. However, neither alcohol nor tobacco can relieve irritability and nervousness. They only muffle the severity of the problem for a while, delaying the moment of decision making.

Pregnancy sedatives

For women in an interesting position, excitement is generally contraindicated. But it is during this period that future mothers become extremely vulnerable, and can be upset over trifles. How to stop getting nervous during pregnancy?

There are several easy ways:

Spit on everything! A pregnant woman should only worry about her health. No matter what events occur nearby, it should be clearly understood that the expectant mother is responsible for the child. Is it possible to jeopardize the most precious thing in a woman’s life? Now look at the problem. Is it worth the risk? Not! So forget about her.
Mentally create a wall. Imagine that you are protected from the outside world. Pass exclusively positive and pleasant information through an imaginary wall. Let only positive people into your world.
Be more tolerant. It is not as difficult as it may seem. It is enough to think that not all people are able to control themselves so well and control emotions like you.
Seek positive in life. Smile more often, surround yourself with things that cause joy, listen to pleasant music, read interesting books.

Each person must choose those activities that will help him relax and stop being nervous.

You may find these tips useful:

Look at the clouds floating in the sky.
Wash your face with cold water.
In rainy weather, look at the rain, listen to the even knock of drops.
Ask a loved one to read you a book aloud until you fall asleep.
Take paints or pencils and draw whatever comes to your mind. Do not think about the details and the end result.

Specialist help

If the above recommendations did not help you, then contact your psychotherapist or psychologist for help. The doctor will listen to you, conduct special tests. It will help determine the causes of stressful situations and suggest ways to resolve them. The doctor will develop a strategy to stop being nervous and strengthen the nervous system.

If necessary, sedatives will be prescribed. It can be both medications and herbs. Peppermint, valerian, St. John's wort, chamomile, lavender have an excellent calming effect.

However, do not abuse such drugs. They will not save you from nervousness forever. Such funds can only help temporarily.

A growing number of men and women feel the need to be more balanced, they want to learn how to stop being nervous and teach themselves how to cope with negative emotions, how to change their attitude to life from negative to positive.

The life of modern people is saturated and dynamic. A person is in negative, every day, a lot of reasons for concern. But is excessive, unreasonable, life-disturbing anxiety and nervousness justified?

Nature came up with a special defense mechanism - a sense of fear. Its derivatives are anxiety and anxiety. To survive, a person needs to be careful and attentive.

Instincts help to survive, society requires awareness of the person and the ability to follow accepted standards, observe the rules of behavior. One must be able to cope with natural negative feelings and emotions in order to be happy.

By virtue of temperament and character, it is easier for some people to remain calm and calm in negative situations, for others it is harder. Anxious, suspicious, insecure personalities worry and panic often, they simply cannot imagine how not to be nervous.

Every woman wants to be calm for her children, family. Every man wants to be calm for his work, financial stability, and prosperity.

People get nervous because they are afraid. Fear is normal. The main thing is to be able to distinguish between real causes for concern and those invented and absurd.

Self-mastery techniques

Solving the problem - how to stop being nervous right now - people often resort to sedatives in the form of drugs.

Medications help relieve symptoms, soothe nerves, but do not solve problems, do not affect the cause of anxiety.

The reason lies in the human perception of an exciting situation. It is important the attitude of the individual to its negative sides. The way a person reacts to a difficulty determines its experience as a negative or positive situation and whether it will be a cause for concern and nervousness.

It is dangerous to use any medication without consulting a doctor, and self-help can be much more effective than medication.

When nervousness and anxiety are caused by a specific negative situation, it is recommended:

Visualization

Imagine yourself in a pleasant place on Earth - on the seashore or on the sofa at home - anyway, the main thing is to feel the peace and comfort of this place.

This method is especially suitable for individuals with developed imagination, imaginative thinking and imagination. For example, a woman wants to be calm at work. She decorates the desktop with a photograph of a pleasant place and admires it if there is cause for concern.

Any physical activity (including screaming) relieves psychological stress. It is necessary to pour out negative emotions on objects, and not on people. Any safe item that you can beat, throw, squeeze, without harming your health, is perfect.

For example, a punching bag as a means of expressing accumulated resentment will suit men. If a man manages to be calm in a stressful situation, then it will not hurt to express his negative experiences physically, since their accumulation is harmful to bodily and mental health.

If you wash your face, neck, hands with cool or cold water, you can quickly calm down. Drinking cool water will also help balance the nervous system. You can take a contrast shower or bath at home.

Breath

Proper breathing is the universal answer to the question of how to stop being nervous for any reason.

Breathing exercises will help in any stressful situation. Inhale the air deeply and slowly through the nose, hold your breath for a couple of seconds and exhale noisily and quickly through the mouth. After five approaches, you need to take a break. This method will saturate the blood with oxygen, regulate the brain.

The source of good mood, a way to saturate the body with oxygen and hormones of joy - a sincere laugh. If a person can teach himself to smile through strength for five minutes, his mood will improve - this is a fact. People with a sense of humor have their own recipe for nervousness, excitement and anxiety, they know how to stop being nervous - to be able to laugh at problems. A positive attitude towards life improves its quality.

These "medicines" help to quickly and effectively cope with nervousness! But these are concrete measures against temporary negative situations.

How not to be nervous at all? How to become a balanced person whose emotions and experiences are always controlled by the mind? Read on!

Self-improvement is the key to peace of mind

There are people whose life is a continuous experience; only one problem is solved, a new reason for excitement and negative experiences appears.

If you get nervous all the time, you can get a number of physical and mental illnesses. Neuroses and psychosomatic diseases are not uncommon these days.

A happy person is a harmonious and balanced mature personality. One must be able to enjoy life, be wise to look at the imperfection of the world. To achieve this goal, you need to learn how to stop being nervous, how to learn how to live, maintaining peace of mind.

Everyone can become a harmonious person, but for this you will have to work hard and work on yourself.

Seven answers to the question of how to learn not to be nervous:

Live here and now in the present tense. The past cannot be returned, and a happy future can only be created at the present moment. Worrying about what has passed is pointless, about what might be - an unjustified waste of energy. It is necessary to solve pressing, real problems, and not those that have remained in the past or exist only in the imaginary future.
. Uncertainty in oneself and one's strengths gives rise to many nervous disorders. People with low self-esteem tend to avoid failure, not success; constantly getting nervous because something might go wrong.
To agree with one’s own imperfection and imperfectness of the outside world. In this attitude to the world lies wisdom: the ability to distinguish between imperfections that a person can correct from those that cannot be changed. Love yourself pricelessly - this is how to learn not to be nervous and not react to the opinions of others.
Rational thinking. It is useful not to be nervous, but to think over possible negative outcomes of crisis situations. If worrying about the future is justified, you need to be cautious and think about what the worst can happen and how to act in this case. Such a rationalization will reduce nervousness and increase self-confidence. While a person is alive, there are practically no hopeless situations. Where there are no problems and cannot be, one should not look for them.
Goal setting. A purposeless existence calls into question everything possible and life itself. Correct goal setting, confidence that the goal is achievable, will make life activities meaningful and organized. A competently set goal is specific, achievable, limited in time, has evaluation criteria.
Employment. When a person is busy with work, hobby, hobby, communication, active and interesting rest, then there is simply no place for anxious, negative thoughts and nervousness. Boredom, laziness and pessimism contribute to the emergence of negative experiences. The world is full of beauty and joy, you just need to pay attention to them, visit nature more often, spend time with your loved ones, enjoy life.
Get rid of guilt. Some people do not understand how not to be nervous for loved ones, considering this a manifestation of love. Feeling guilty for events in the life of another person is a foreign responsibility transferred to oneself. Another person, even the closest, is a separate person, he is responsible for his life. Negative experiences do not help, but harm, first of all, the survivor himself.

Self-improvement helps to cope with many life difficulties, the growth and development of personality harmonize both the inner and the outer world.

How to work and not be nervous

Many people think that not only is natural, but also necessary to worry about work, its results, success, career advancement.

Employers value diligent, active, ambitious workers. Workers often put work “at the forefront”, forgetting about their personal lives. The higher the value of professional growth for a person, the more often he is nervous because of work.

remember that in addition to work, there are other values \u200b\u200band personal life;
understand the importance of maintaining health (another job can be found, but one is health);
give labor time a strictly allotted time;
perform only their duties, do not undertake someone else's work;
not to enter into conflicts, adventures, intrigues, not to gossip;
observe subordination, maintain only a working relationship;
stop rushing, fuss, organize the working day correctly;
learn how to effectively solve emerging work issues;
to improve labor skills and qualifications;
alternate work with rest.

Problems associated with work should not be transferred to personal life and family. It is not uncommon when a person offended at work breaks down anger on households.

Such breakdowns are surely followed by remorse and guilt, as there is an awareness of the insignificance of the work in comparison with the value of close relationships.

How to overcome unrest in your personal life

How to learn not to be nervous when coming home after work? How not to worry about loved ones and not worry if they are doing something wrong?

If we talk about parent-child relationships, then we need to remember the child’s right to freedom and independence in decision-making. Kids from infancy need the opportunity to do their own thing, this desire teaches independence and the ability to survive without parents in adulthood.

Excessive care for moms and dads is more harmful than their indifference. If the parents are always nervous about the child, he will constantly worry about himself when he grows up.

In youth, many people make mistakes, and to reduce their number, you need to develop the personality of a teenager, and not endlessly limit and control him. Being a mature enough person, he will not make stupid, illegal and irreparable mistakes.

If the couple / couple in love wants to be less nervous for each other, you need to learn to trust. Fidelity, respect and understanding of the needs of the partner reduces the level of negative emotions and feelings in the couple. Suspicion and excessive anxiety of only the partner, it becomes clear that there is no trust.

Husbands and wives are not children, they do not need to be educated, you can only help the individual grow and develop, inspire and encourage a person to work independently on himself.

Relations between men and women in love should be based on mutual understanding, then there will be less worries, reasons for concern, quarrels and conflicts. Nervousness and anxiety for the development of relations will not make them stronger. Harmonies of living together reach those spouses who are not tired of working on relationships.

Everyone can cope with nervousness and become a more holistic, developed and harmonious personality!

In this article I will talk about how to stop being nervous. I will explain how to keep calm and calm in any life situation without the help of sedative pills, alcohol and other things. I’ll talk not only about how to suppress nervousness and calm down, but I’ll also explain how you can stop being nervous at all, bring the body into a state in which this feeling simply cannot arise, in general, about how to calm your mind and how to strengthen the nervous system.

The article will be built in the form of sequential lessons and it is better to read them in order.

When are we nervous?

Nervousness and jitters, this is the feeling of discomfort that you experience in anticipation of important, responsible events and events, during psychological stress and stress, in problematic life situations, and just worry about all the little things. It is important to understand that nervousness has how psychological like that physiological causes and appears accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experience, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, excitement for the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant, responsible. I think that a threat to life does not loom so often before us ordinary people. Therefore, I consider situations of the second kind as the main reason for nervousness in everyday life. Fear of failure, looking inappropriate for people - all this makes us nervous. With regard to these fears, a certain psychological attitude takes place; this has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, we will begin by understanding the nature of nervousness.

Lesson 1. The nature of nervousness. Do you need a protective mechanism or a hindrance?

Our palms begin to sweat, tremors, palpitations, increased pressure in our thoughts may occur, confusion is difficult, it is difficult to concentrate, it is difficult to sit still, you want to take something with your hands, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you out? Do they help deal with stressful situations? Are you better at negotiating, taking an exam, or chatting on a first date when you're on the verge? The answer is of course not, and moreover, it can ruin the whole result.

Therefore, you must firmly understand for yourself that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. It is rather just a kind of psychic mechanism fixed in the system of habits and / or a consequence of problems with the nervous system. Stress is just your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the effect of stress can be minimized and nervousness eliminated. But why eliminate it? But because when you are nervous:

Your cognitive abilities are reduced and it’s more difficult for you to concentrate, which can aggravate a situation requiring extreme stress of mental resources.
You have less control over your intonation, facial expressions, gestures, which can negatively affect important negotiations or dates
Nervousness contributes to faster accumulation of fatigue and stress, which is bad for your health and well-being.
If you are often nervous, this can lead to various diseases (meanwhile, a very significant part of the diseases arise from problems of the nervous system)
You worry about the little things and therefore do not pay attention to the most important and valuable in your life
You are prone to bad habits:, alcohol, since you need to relieve tension

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely there are many examples of how you broke down, unable to withstand psychological pressure, lost control and lost. So we will work with you on this.

Here is the first lesson, during which we realized that:

Nervousness does not bring any benefit, but only interferes
You can get rid of it by working on yourself.
In everyday life, there are few real reasons to be nervous, since we or our loved ones rarely get threatened, mostly worried about trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article and explain why this is so.

You should configure yourself as follows:

I have nothing to worry about, it bothers me and I intend to get rid of it and it is real!

Don’t think that I’m just reasoning about what I myself have no idea. All my childhood, and then youth, I experienced big ones until the age of 24. I could not pull myself together in stressful situations, I was worried about any trifle, I almost fainted because of my sensitivity! This negatively affected health: pressure surges, “panic attacks”, dizziness, etc. began to be observed. Now all this is in the past.

Of course, one cannot say right now that I have the best self-control in the world, but still, I stopped being nervous in those situations that make most people nervous, I became much calmer compared to my previous state, I reached a fundamentally different level of self-control. Of course I still have a lot to work on, but I'm on the right track and there is dynamics and progress, I know what to do.

In general, everything I'm talking about here is based solely on my experience of self-development, I do not invent anything and only tell about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I would not have begun to remake myself - all this experience and the site that summarizes and structures it would not be.

Lesson 2. How to stop being nervous for any reason?

Remember all the events that make you nervous: calls the boss, pass the exam, expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not separately, but inside the context of your life, your global plans and prospects. What is the meaning of skirmishing in public transport or on the road throughout life, and is it really terrible to be late for work and nervous about it?

Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, distract from the current moment. I am sure that from this angle many things that make you nervous right away lose their significance in your eyes, turn into mere trifles, which they certainly are and, therefore, will not be worth your worries.

Such a psychological attitude helps a lot. stop getting nervous for any reason. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, because the body, in spite of all the arguments of the mind, can react in its own way. Therefore, we will move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event during and after it.

Lesson 3. Preparation. How to calm down before a crucial event.

Now we are inevitably approaching some important event, during which our quick wit, composure and will undergo a test, and if we successfully pass this test, fate will generously reward us, otherwise we will lose. This event may be a final job interview for the job you are dreaming of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and you need to do this so that this state does not prevent you from focusing on the goal and achieving it.

And you realize that an important event is ahead of you, but no matter how significant it is, all the same, even the worst outcome of such an event will not mean the end of your life for you: you don’t need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not to worry. This is too responsible an event to allow nervousness to screw it up, so I will be focused and focused and will do everything for it!

Now we bring thoughts to peace, remove the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm down the fuss and not to think about anything. Free your head from thoughts, relax your body, exhale deeply and inhale. The most ingenious breathing exercises will help to relax.

The simplest breathing exercises.

This should be done like this:

inhale for 4 counts (or 4 beats of the pulse, first you need to feel it, it is more convenient to do it on the neck, and not on the wrist)
keep the air in yourself 2 counts / blows
exhale into 4 counts / strokes
do not breathe 2 counts / strokes and then again inhale 4 counts / strokes - all from the beginning

In short, as the doctor says: breathe - do not breathe. 4 seconds inhale - 2 seconds delay - 4 seconds exhale - 2 seconds delay.

If you feel that breathing allows you to take deeper breaths / exhalations, then do the cycle not 4/2 seconds but 6/3 or 8/4 and so on.

You only need to breathe with your diaphragm, that is, with your stomach!During stress, we breathe faster, while diaphragmatic breathing calms the heartbeat, suppressing the physiological signs of nervousness, putting you in peace.

During the exercise, we focus only on breathing! There should be no more thoughts! It is most important. And then after about 3 minutes you will feel that you have relaxed and calmed down. Exercise is done no more than 5 7 minutes, according to feelings. With regular exercises, breathing practice not only helps you relax here and now, but in general puts the nervous system in order and you’re less nervous without any exercise. So highly recommend.

You can watch my video on how to do diaphragmatic breathing correctly at the end of this article. In the form I talk about how to cope with panic by breathing. But this method will also allow you to get rid of nervousness, calm down and pull yourself together.

Other relaxation techniques are presented in my article.

Well, here we are. But the time has come for the event itself. Further I will talk about how to behave during the event so as not to be nervous and be calm and relaxed.

Lesson 4. How to resist nervousness during an important meeting.

Imagine calm: even if neither your emotional mood nor breathing exercises helped you relieve stress, then at least try your best to demonstrate external calmness and equanimity. And this is necessary not only to mislead your opponents about your current state. The expression of external peace helps to achieve internal peace. This acts on the principle of feedback, not only your well-being determines your facial expressions but also facial expressions determine your well-being. This principle is easy to verify: when you smile at someone, you feel better and more fun, even if you were in a bad mood before. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in the article “emotions” on Wikipedia. So the calmer you want to seem, the more relaxed you actually become.

Watch for facial expressions, gestures and intonation: The principle of feedback obliges you to constantly look inward and be aware of how you look from the outside. Don't you seem too stressful? Do your eyes not run? Are the movements smooth and measured or cutting and impulsive? What does cold impenetrability express your face or can all of your excitement be read on it? In accordance with the information about yourself received from the sensory organs, you correct all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you to get together and concentrate. And the point is not only that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts at one point - on yourself, do not let them go astray and lead you in the wrong direction. Thus, concentration and calm are achieved.

Eliminate all markers of nervousness: what do you usually do when you're nervous? Tugging a ballpoint pen in your hands? Nibbling a pencil? Tying the big toe and little finger of the left foot into a knot? Now forget about it, keep your hands straight, often does not change their position. Do not fidget on the chair, do not shift from foot to foot. We continue to monitor ourselves.

Take your time: rush, vanity always sets a special nervous tone. Therefore, do not rush, even if you are late for a meeting. Since any rush very quickly knocks down composure and calm mood. You start nervously rushing from one to the other, in the end, only provoke excitement. No matter how rushed you are, do not rush, it is not so scary to be late, it is better to take care of your nerves. This applies not only to important meetings: try to get rid of the rush in every aspect of your life: when you are going to work, traveling in transport, doing work. It is an illusion that when you are in a hurry, you achieve the result faster. Yes, the speed increases, but not significantly, but you lose a lot in concentration and concentration.

That's all. All these principles complement each other and can be summarized in the appeal “ watch yourself". The rest is particular and depends on the nature of the meeting itself. I will only advise you to think over each of your phrases, not to rush into the answer, carefully weigh and analyze everything. No need to try to impress with all available means, you will make it so if you do everything right and don’t worry, work on the quality of your performance. No need to mumble and get lost if you were taken by surprise: calmly swallowed, forgot and go on.

Lesson 5. Calm down after a meeting.

Whatever the outcome of the event. You are on the platoon and are still experiencing stress. It’s better to take it off and think about something else. All the same principles work here that helped you pull yourself together before the meeting. Try not to think a lot about the past event: I mean all sorts of fruitless thoughts, and if I spoke like that and not like that, oh and how I probably looked stupid there, oh, I'm a bastard, and if ...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if only), everything has already passed, bring your breathing in order and relax your body. That's all with this tutorial.

Lesson 6. You should not create any reason for nervousness.

This is a very important lesson. Usually a significant factor in nervousness is the mismatch of your preparation for an upcoming event. When you all know, are confident in yourself, why should you worry about the result?

When I studied at the institute, I missed a lot of lectures and seminars, went to the exams completely unprepared, hoped that I would carry it and somehow pass it. As a result, I handed over, but only thanks to the phenomenal luck or kindness of the teachers. Often went to retake. As a result, during the session I experienced such an unprecedented psychological pressure every day due to the fact that I was trying in a hurry to prepare and pass an exam in some way.

During the sessions, an unrealistic number of nerve cells was destroyed. And I still felt sorry for myself, I thought that how many things fell into pieces, how hard, eh ... Although I myself was to blame for everything, if I had done everything in advance (I did not have to attend lectures, but at least the material for preparing for the exam and passing I could provide myself with all the intermediate control tests - but then laziness owned me and I was not organized at least somehow), then I would not have to be so nervous during the exams and worry about the result and for being taken into the army if I I don’t give up something, because I would be confident in my knowledge.

This is not an appeal not to miss lectures and study at institutes, I’m talking about trying hard yourself do not create stress factors for yourself in the future! To think in front and prepare for business and important meetings, do everything on time and do not delay at the last moment! Always have in mind a ready-made plan, but rather a few! This will save you a significant part of the nerve cells, and indeed contribute to great success in life. This is a very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system and how to stop being nervous over trifles

In order to stop being nervous it’s not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind to rest. And the next thing I will talk about will be those rules, following which you can strengthen the nervous system and experience less nervousness in general, be calmer and more relaxed. As a result of this, you will understand how to stop being nervous for nothing. These methods are focused on long-term results; they will make you less stressed in general, and not only prepare for a responsible event.

First, to correct the physiological factor of nervousness, and bring the nervous system to rest, you need to regularly. This is very good at calming the nervous system and calming the mind. So I wrote a lot about this, so I will not stop there.
Secondly, go in for sports () and carry out a set of measures supporting health improvement (contrast shower, healthy diet, vitamins, etc.). A healthy mind is in a healthy body: your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
Walk more, spend time in the air, try to sit less in front of the computer.

Quite often the question arises, how to calm the nerves, especially among residents of large cities prone to constant exposure to stressors.

Psychologists, doctors have developed various methods and recommendations.

So, you have been exposed to stress: chronic or sudden.

Your nervous system is tense, you can’t sit still, it’s very likely that you are losing your appetite or, conversely, are starting to consume high-calorie foods.

Eventually not only the psyche suffers, but also overall health.

The first thing to understand is that many situations are not worth paying attention to, that is, you will have to learn to calmly react to what is happening. This is not easy, especially when the nervous system is shaken.

Let's think about what you worry about and is the situation really so serious? You quarreled with a neighbor - is such a conflict worth worrying about?

You are a naughty saleswoman in a store - but just forget about her - this is her bad mood and her health.

Quarreled with her husband - this one is more important, but here it is worth starting from the reasons that caused him. Try to compromisewithout going personal.

If you are worried about a loved one or a certain situation, then this problem is already coming from within, that is, your psyche, soul, consciousness is worried.

How to relieve stress, anxiety and fear?

If you are in an anxiety situation:

what you worry about, most likely, has not yet happened, so why bother your nervous system in advance;
think that there are situations that should happen, and you can’t do anything about it - so what's the point of worrying about the fact that you are not able to change;
switch yourself to any activity that requires mental work - occupy your brain;
do not sit alone when a person is alone, fears intensify, the society of other people helps to calm down.

A state of intense fear is capable of paralyze your nervous system, mental activity, you think only of one thing - a situation that caused concern.

Try to get the support of other people who will help, dispel doubts.

How to restore the psyche?

Recovery of the psyche - long process. If possible, go to a psychologist, a psychotherapist, take special trainings.

To restore you will need the most relaxed atmosphere. However, it is not necessary to limit social contacts, on the contrary, communication with other people helps.

What to do:

take a vacation or a short trip to another city;
minimize contact with people that cause you negative feelings and memories;
if you, be eliminated, do not enter into a dispute;
move more, walk, go in for swimming, cycling, sign up for horse riding lessons, fitness;
if work is the source of increased stress, consider changing activities.

Most often in our head prevail negative thoughts. We constantly think that bad things do not happen, we try to predict events, and as a result we get a vicious circle - negative emotions are amplified even more by unnecessary thoughts.

Learn yourself tune in to positive. It is not always easy when it seems that everything is bad around, they fired from work, the spouse does not understand. But by changing your mindset, you will be surprised how different reality will be.

Optimists usually do well, not because they are lucky and successful people, but because they correctly shape their environment and thoughts.

You are quite capable of dealing with nervousness, but you just want to switch the psyche into a more positive mode of operation.

How to calm down at home?

At home, one has to get nervous quite often: they quarreled with her husband, the child ruined a new jacket, the crane broke, neighbors interfere - there are many reasons.

Remember- Each situation that causes nervousness strikes your health. However, you can very well learn to deal with stress, become more resilient.

Remove exposure to adverse factors. If you are nervous about the conflict, then try to resolve it calmly and peacefully. If the reason for your experiences is other people, then understand that you are not responsible for what happens to them and you can not always influence the situation.
Turn off the TV, do not watch negative news, do not read them on the Internet. Events in the outside world can also adversely affect the state of our nervous system, especially if you are overly sensitive.
Better turn on relaxing music or enjoyable without tragic events.
Drink a glass of clean, cool water in small sips.
Go out into the fresh air - a balcony or a street.
Close your eyes, meditate - inhale and exhale calmly and deeply, focus your attention on the breathing process, so that it is easier to get rid of extraneous thoughts.
If you have exercise equipment at home - pull yourself up on the bar, beat the pear - so you are actively getting rid of stress hormones.

Stop chewing and worry about anything.

The world is so beautiful that there is no need to waste energy on trifles.

We cannot please everyone. If we displease the spouse - there are two options:

we are really doing something wrong, and then we can just change the behavior;
we are not obliged to meet the expectations of other people, and we have the right to live as we think is right - in this case also we should not worry, but simply build our life in accordance with our own desires.

Remember that it is you who control your nervous system, and not other people and circumstances.

Quick Ways to Get Calm

How to calm your nerves quickly in 1 minute? There are times when it is necessary calm down instantly, for example, if something scared you or scared you.

The heart begins to beat faster at this time, the pressure rises, you feel discomfort in the solar plexus.

There are several ways to calm down.:

exhale slowly, holding your breath while exhaling for a couple of seconds;
inhale and exhale evenly, listen to the heartbeat, giving him the command to beat slower;
raise your hands up and sharply lower with an exhalation "ha";
drink sips of water.

To be able to calm down in one minute, need to practice. In yoga, there are various breathing practices that are helpful. Learn to meditate - this will help you quickly switch to calm mode.

With and without medicine

How to calm nerves with medication? Medications should be prescribed by a doctor.

The fact is that each organism can respond in its own way to the effects of certain substances.

From harmless means - Valerian extract, motherwort, but you must be sure that you have no contraindications. Sometimes doctors prescribe glycine - this is a relatively safe remedy, but we must remember that it does not help right away, but you need to take a course.

There are also light sedatives, available without a doctor’s prescription, but they should also be used, taking into account the characteristics of the body.

Only a doctor prescribes, as the wrong choice of drugs can lead to deterioration.

How to calm nerves without drugs? If you do not want to drink medicine, then pay attention to herbal teas. The soothing effect has mint, lemon balm, St. John's wort, chamomile. Be sure to consider if you have any contraindications.

Contrary to popular belief, alcohol does not help calm down, it gives only a temporary effect, but then the condition may worsen.

If you can’t sleep, drink warm milk with a spoon of honey.

Pregnant women need to create a favorable and calm environment.

Note that hormonal changes, and it is he who becomes the cause of irritation.

One of the effective methods is art therapy - get involved in drawing, modeling, designing.

It is useful for pregnant women traffictherefore, more often take walks in the fresh air.

How to reassure?

Trigeminal nerve

Trigeminal inflammation is treated by a neurologist. The first thing you need is determine the cause. Try to avoid any draft, as it can cause inflammation. Do not eat hot and spicy foods.

The doctor can prescribe antiepileptic drugs, then only after examination and diagnosis.

From folk remedies apply facial massage. It is done very carefully, since the inflamed areas are sensitive.

Massage Oil prepared on the basis of bay leaf. Applied and fir oil, gently rubbing it into an inflamed place.

As a treatment, alcohol grinding based on the leaves of plantain is taken.

Trigeminal neuralgia:

Nervus vagus

For diagnosis see a neurologist, he will prescribe appropriate examinations and medications, if necessary.

Nerve inflammation provokes a change in voice, a violation of swallowing functions, complications in the heart, digestive system problems, headaches, tinnitus, irritability, apathy.

IN folk medicineto calm the vagus nerve, thyme is used - tea is brewed from it. Use mint and lemon balm.

As auxiliary means honey is used in the treatment, adding it to herbal teas and beetroot juice.

The doctor may prescribe antihistamines, hormones, vitamins, magnesium. Not recommended prescribe medication yourself.

Autonomic nervous system

If you know that there is a predisposition to vegetative-vascular dystonia, then it is better to take measures in advance - be attentive to your condition, do not bend sharply, spend more time in the fresh air, lead an active lifestyle.

Give up excessively heavy loads and try to be less in stressful situations.

The following options may occur.related to the autonomic nervous system:

panic attack: severe anxiety appears, the face turns pale, causeless fear develops, trembling beats;
loss of strength: drawn to sleep, difficult to breathe, pressure decreases.

During an attack should provide peace, eliminate exposure to bright light, loud sound. Conflicts, clarification of relations must be excluded.

The best option is to go to bed in a calm, darkened room.

To calmapplied tincture of valerian, motherwort, peony, corvalol.

If the attack persists, consult a doctor.

With irritation, anger don't hold back feelings and save them inside yourself. You can beat the pillow, for example, to discharge.

Any movement relieves stress, so as an option - walk, take a walk through the fresh air.

During stress try to calm down. Close your eyes. Imagine the quiet expanse of water. The waves slowly swing, calming you.

Feel how you are immersed in water, it carries away all the bad, relieves fatigue. Sometimes just a few minutes of such meditation is enough, and it becomes easier.

The ability to calm down - valuable skill, cultivate stress resistance in yourself, try to be more comfortable with everyday trifles, love yourself and do not let a bad mood penetrate your psyche.