In our age of technology and progress, a person lives, to put it mildly, in fast pace. Such a regimen definitely does not contribute to the improvement of well-being, physical and psychological. Today we will tell you how to calm your nerves, tone your psycho-emotional environment and relieve stress at home.

How to calm nerves and relieve stress - find out the reasons

To fix the problem, it is not enough only external influence. We need to look for the cause - the root that makes us get out of emotional balance.

Constantly being in a stressful situation

Situations in which a person is under intense pressure can lead to overexertion. For example, problems in personal life, at work, dissatisfaction financial position etc.

Wrong mode

Sleep is essential not only for children, but also for adults. With lack of sleep or too long sleep, a person will only feel tired, show a high degree of irritability. A healthy 8-hour sleep at a fixed time has a positive effect on the body.

Unhealthy food and broken diet

Flaw minerals, vitamins and water negatively affects the state of the nervous system. When compiling a diet, you need to take into account your age, lifestyle (active or sedentary), work schedule, body condition.

Work and Media Overload

When the head is filled with only working questions and unnecessary information from the yellow press, the fact of an overloaded nervous system is not surprising.

Stress Management Techniques

The return of emotional balance is a painstaking and lengthy process that requires patience. And so main question: how to calm the nerves and relieve stress? All manipulations are easily feasible at home.

No. 1. Start thinking positively

Don't let negative thoughts dominate your mind. You should literally light up everything around you. Smile, if not physically, then at least with your soul.

No. 2. Don't try to control everything

Trying to establish control over everything and everything, you will only give rise to new conflicts, and you yourself will get tired in more more. It certainly won't help solve problems. Learn to abstract and relax, even if there are a lot of things to do.

Number 3. Find a hobby

Activities that really interest you - great way relieve tension. It can be anything from knitting and drawing to punching a punching bag.

No. 4. Share your experience with a close friend

No. 5. go in for sports

Due to physical activity, the body begins to produce hormones of happiness - endorphins. Do yoga, dance, or clean windows. Classes will not only help stop the flow dark thoughts but will also benefit your appearance or the look of your home.

No. 6. Do a self-massage

Here's how to calm your nerves and relieve stress. The advantages of self-massage are simplicity and ease of access. It can be done wherever you are, for example, at home. The effect of self-massage is similar to the effect of conventional massage. .

No. 7. Have a spa day

The feeling of a clean, rested body is indescribable, it will make anyone find themselves in seventh heaven with happiness. Let yourself feel those moments of absolute relaxation when you put on a mask, took a hot shower, applied a moisturizer and lay down on clean, soft sheets. For complete immersion in the process, you can turn on relaxing music.

No. 8. Go shopping

One of the most favorite ways for women and men to relieve stress. Treat yourself to a new bun or a pair of coveted shoes ... As they say, any whim for your money (perhaps this is the only minus of this item).

No. 9. Meditate

Meditation is one of the most deserved known ways relaxation. It helps to clear the mind of buzzing thoughts. To calm your nerves, you need to sit comfortably, close your eyes and focus on one thing for 15 minutes, for example, the ticking of a clock. It is important not to get distracted by anything else.

Banal, but still effective way relax and drift away for a while into another world with other faces and other stories.

No. 11. Breathe

Since you can calm your nerves and relieve stress with breathing techniques, use it at home. You need to sit down and relax your muscles. Breathe deeply and slowly, trying to feel the body, every millimeter of it.

No. 12. Communicate with animals

It is believed that communication with animals has a positive effect on the human condition. Indeed, often the feeling of a warm hairball at your side relaxes you no worse than an antidepressant.

No. 13. cry

Sometimes it is useful to cry, giving vent to emotions and letting off steam. Many believe that tears are a sign of weakness that should not be shown in public. But no one is asking you to cry in front of millions of viewers. Tears should be perceived only as a small relaxation for the nervous system.

No. 14. have sex

Sex is a great release for both sexes. A passionate or slow connection of bodies allows you not only to have a great rest, but also to feel like a desired person, raising your self-esteem.

No. 15. Take medication

Many are interested in drug treatment, so we tell you how to calm your nerves and relieve stress.

Drugs that help fight neurosis:

• antidepressants;
• nootropics;
• antipsychotics (appointment only with a psychiatrist);
• herbal preparations and tablets.

Tip: Medicines will help if you start thinking positively and become less obsessed with stress.

No. 16. Arrange Aromatherapy

Uplifting oil of mint, lemon, cedar. If you do not have oils, you can fry a little different herbs. Then read quiet literature: Tolstoy, for example. The situation is rapidly improving.

No. 17. Eat chocolate

When deciding how to calm your nerves, we recommend eating dark chocolate. At the same time, it will turn out to relieve stress and become happier at home. Due to the release of endorphins, the body can experience a slight euphoria. Plus, it turns out that bitter (!) Chocolate treats sadness and depressive states. Therefore, it is very useful for our body in reasonable quantities.

No. 18. Get rid of unpleasant responsibilities

Answer the letter, fix that annoying chair leg. By crossing these little things off your to-do list, you will finally experience unprecedented relief that a little weight has been lifted off your shoulders.

No. 19. Say "YES!" fresh air

It is not necessary to immediately run out into the street, for a start it is enough to open the window and take a deep breath of fresh spring air. This small action often yields a disproportionately large positive result. The world is literally opening up!

No. 20. Add variety to your life

Organize working time so that it has multitasking, take on new work cases. The same actions every day is a typical but really powerful irritant.

No. 21. Buy antistress toys

Another great way to calm your nerves and relieve stress. Buy for home use anti stress toys or pillows. Compact, simple, they relax well through tactile sensations. It is even easy to make such a toy with your own hands, which can also distract you from problems for a while.

No. 22. Drink less coffee

Coffee is a good thing. It strongly influences the central nervous system, improves memory and concentration, improves productivity and mood. But this is only in small quantities. Excessive consumption leads to addiction, insomnia, depression and nervous disorders.

No. 23. Arrange an unloading day

No fast food, fatty and heavy food! Arrange yourself a "rabbit" holiday for the body. Thirst? Drink freshly squeezed juices (no factory chemicals!) Hunger? Salads, boiled vegetables with rice and more. Want something to chew on? Munch on carrots or eat berries. Such a fruit and vegetable one-day diet will give you mood and good self-esteem, and the body - a useful respite. At the end of the day, you can treat yourself to chocolate-covered strawberries. Tip: make this item your habit and unload the body weekly.

No. 24. Write down thoughts

No matter how cloying and teenage you may seem this way, it's not such a bad option. The method helps to cope with anxiety, you will get rid of all the restless thoughts. In the question of how to calm the nerves and relieve stress, it is important to constantly analyze your psycho-emotional environment. At home, all negativity or anxiety is written down on paper, then an analysis is carried out.

No. 25. Learn to plan

This advice is popular in Denmark, which is considered the most happy country in the world. Every Dane believes that this is one of the main ingredients for a stress-free life. Knowing in advance what you will be doing throughout the week, you can afford to relax a little.

No. 26. Use the Hygge Method

And again, ways to relieve stress straight from Denmark. This funny Danish word means "the ability to appreciate the ordinary pleasures of life and enjoy the moment." The word "hygge" cannot be literally translated, but you can create its atmosphere.

For this you need:

• make your home/office cozy;
• invite guests;
• learn how to cook deliciously and pamper yourself;
• wear comfortable clothes;
• enjoy simple pleasures;
• start a hobby.

No. 27. Learn to take breaks in a timely manner

If you give yourself a break, no one will die, the apocalypse will not begin, etc. And this is very good! Learn to relax when your body is already at its limit. Too annoyed? Kill everything and go to bed.

No. 28. Love yourself

Self love - important component happy life. Do not neglect this point. Since it’s not always possible to calm your nerves, raise self-esteem and relieve stress the first time, download motivational literature from the Internet and improve every day. At home, constantly being in front of a mirror, as well as beautiful clothes, will help you fall in love with yourself.

No. 29. Respond appropriately to stressful situations

Unfortunately, we often start to get nervous and wind ourselves up because of various trifles, not noteworthy. It is necessary to think philosophically: “It does not matter what is happening around me. What matters is how I feel about it.”

No. 30. Ignore certain people

You need to avoid people who make you Bad mood and self-esteem deteriorates. Do your acquaintances not support you in your endeavors, do they not help, do they gossip behind your back? Abstract from them, you have the right to filter your social circle.

AT modern life Stress cannot be avoided, but this looming cloud cannot be ignored either. The main thing is to follow a simple but proven recipe: good sleep + varied food + the ability to relax + self-love = a happy, stress-free life.

36 012 1 Hello, dear readers our site. Today we will share with you the secrets of how to calm your nerves and relieve stress, how to do it quickly when there is no time, or at home, when you need to calm down before a new working day.

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

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

About the reasons: how are the nerves loosened?

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

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

• Healthy sleep is the key to strong nerves

A deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Sleep deprivation affects the ability of the whole body and normal operation nervous system.

• Nutrition: a menu for strong nerves

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

Causes of restless nerves

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

Return internal balance is a gradual and lengthy process. How to calm the nerves so that the result is persistent and long-lasting?

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

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

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

How to calm nerves at home?

Body methods:

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

Top tips for calming your nerves:

• Physical exercise (sports, dancing, cleaning)

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

• Water procedures (warm shower, sea salt bath)

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

• aromatherapy

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

• Relaxation

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

• Self massage

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

• Walking with bare feet

Focused on human feet nerve endings, at right influence on which, it is possible to positively regulate the work of organs and systems.

Psychological techniques:

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

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

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

• Self account

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

• Art therapy

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

• shopping

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

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

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

1. Visualization

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

1. Hand massage

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

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

1. Wash away irritability

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

1. vent anger

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

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

Breathing exercises to calm the nerves

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

1. Soothing Geometry

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

1. Repression of irritability

Having imagined a powerful press inside the chest, take a short rhythmic breath. Exhale slowly, with an onslaught, as if the press displaces everything negative emotions lower and lower until it pushes them into the ground.

1. It's time to yawn

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

Herbal decoctions and tinctures for calm nerves and stress relief

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

Name of herbal decoction tinctures	Cooking method	Mode of application
Mint decoction	For 200 ml of boiling water: - 15 gr. mint; - insist 40 minutes;	100 ml: morning and evening
Decoction of calendula	For 200 ml of boiling water: - 15 gr. calendula; - insist 1 hour;	200 ml before bed
Decoction of motherwort	For 200 ml of boiling water: - 15 gr. motherwort; - insist 20 minutes;	15 ml 3-5 times a day
Decoction of St. John's wort	For 1 liter boiling water: - 60 gr. hypericum; - boil for 1-2 minutes; - stand covered for 10 minutes	100 ml each: morning, afternoon, evening
Hypericum tincture	For 500 ml of alcohol: - 150 gr. hypericum; - in a place inaccessible to the sun, leave for 2 weeks, shake the contents from time to time.	5 ml per day (per 100 ml of milk)
Melissa tincture	For 500 ml of alcohol: - 30 gr. lemon balm - ½ teaspoon of elecampane root (chopped); - lemon peel; - 2 cloves; - a pinch of nutmeg, coriander; - the method of insisting is identical to the previous one.	5 ml each: morning, afternoon, evening

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

How to calm nerves during pregnancy

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

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

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

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

Use only if there are no contraindications from a doctor!

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

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

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

In this article, I will talk about how to stop being nervous. I will explain how to keep calm and composure in any life situation without the help of sedative pills, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but 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 about how to strengthen the nervous system.

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

When do we get nervous?

Nervousness and jitters is that feeling of discomfort that you experience on the eve of important, responsible events and events, during psychological stress and stress, in problematic life situations, and you just worry about every little thing. It is important to understand that nervousness has, as psychological so physiological causes and manifests itself 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 sense of insecurity in oneself 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 the threat to life, not so often looms before us, the townsfolk. Therefore, I consider situations of the second kind to be the main reason for nervousness in everyday life. Fear of failing, looking inappropriate in front of people All this makes us nervous. In relation to these fears, there is a certain psychological setting, it 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, let's start with understanding the nature of nervousness.

Lesson 1. The nature of nervousness. A necessary defense mechanism or a hindrance?

Our palms begin to sweat, there may be tremors, increased heart rate, increased pressure in thoughts, confusion, it is difficult to get together, concentrate, it is difficult to sit still, I want to occupy my hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you out? Do they help you deal with stressful situations? Are you better at negotiating, taking an exam, or talking on a first date when you're on edge? The answer is - of course not, and moreover, it can screw up the whole result.

Therefore, it is essential to be clear that a tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. It's more like just a mental mechanism, fixed in the system of habits and / or a consequence of problems with the nervous system. Stress is only 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 impact of stress can be minimized and nervousness eliminated. But why remove it? Because when you're nervous:

• Do you decline thinking ability and you find it harder to concentrate, which can exacerbate a situation that requires the utmost strain of mental resources
• You have less control over your intonation, facial expressions, gestures, which can have a bad effect on responsible negotiations or a date
• Nervousness contributes to a faster accumulation of fatigue and tension, 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 stem 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
• Are you exposed bad habits: , alcohol, as you need something to relieve tension

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has 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 learned that:

• Nervousness does not bring any benefit, but only hinders
• 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 are rarely threatened, mostly we worry about trifles

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

You have to set yourself up like this:

I have nothing to be nervous, it bothers me and I intend to get rid of it and it's real!

Don't think that I'm just arguing about something I have no idea myself. All my childhood, and then my youth, until the age of 24 I experienced great. I could not pull myself together in stressful situations, worried about every little thing, even 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, it’s impossible to say now that I have the best self-control in the world, but anyway, I stopped being nervous in those situations that plunge most people into nervousness, 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 way and there is dynamics and progress, I know what to do.

In general, everything I am 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 personal problems I wouldn’t have started to remake myself - all this experience and the site that summarizes and structures it would not exist.

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

Think about all those events that plunge you into nervousness: your boss calls, you pass an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance to you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of a fight on public transport or on the road in a lifetime, and is it terrible to be late for work and be 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 perspective, many things that make you nervous will immediately lose their significance in your eyes, turn into real trifles, which they certainly are and, therefore, will not be worth your worries.

This mindset helps a lot. stop worrying about everything. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of the mind, can react in its own way. Therefore, let's 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 responsible event.

Now some important event is inexorably approaching us, during which our ingenuity, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event can be a final interview for your dream job, 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 this must be done so that this state does not prevent you from focusing on the goal and achieving it.

And you realize what's ahead of you significant event, but no matter how significant it is, anyway, even the worst outcome of such an event will not mean the end of your whole life for you: there is no 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 arises. This is too much of a responsibility to let nervousness ruin it, so I will be focused and focused and will do my best for this!

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

The simplest breathing exercises.

It should be done like this:

• inhale for 4 counts (or 4 beats of the pulse, you must first feel it, it is more convenient to do this on the neck, and not on the wrist)
• hold your breath 2 counts/beats
• exhale for 4 counts/beats
• hold breath for 2 counts/beats and then inhale again for 4 counts/beats - all over again

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

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.

Only you need to breathe with the diaphragm, that is, the stomach! During times of stress, we breathe rapidly from the chest, while diaphragmatic breathing calms the heartbeat, suppressing the physiological signs of nervousness, bringing you into calmness.

During the exercise, we keep our attention only on the breath! There must be no more thoughts! It is most important. And then after 3 minutes you will feel that you have relaxed and calmed down. The exercise is done no more than 5-7 minutes, according to the sensations. With regular practice, breathing practice helps not only to relax you here and now, but also in general. puts the nervous system in order and you are less nervous without any exercise. So I highly recommend.

You can see my video on how to do diaphragmatic breathing at the end of this article. In the video, I talk about how to deal with panic with the help of 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.

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

Lesson 4

Show calm: even if neither the emotional mood nor the breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calmness and equanimity. And this is necessary not only in order to mislead your opponents about your state on this moment. The expression of outer peace helps to achieve inner peace. This operates on the principle feedback, not only your well-being determines your facial expressions, but also facial expressions determine your well-being. This principle is easy to test: when you smile at someone, you feel better and more cheerful, 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 Wikipedia in the article “emotions”. So the more relaxed 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. Do you seem too tense? Are your eyes not running? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from the senses, you correct all your body movements, voice, facial expression. The fact that you have to take care of yourself already in itself helps you to gather and concentrate. And it's not just that with the help of internal surveillance you control yourself. By observing yourself, you focus your thoughts at one point - on yourself, do not let them go astray and take you in the wrong direction. This is how concentration and calmness are achieved.

Eliminate all markers of nervousness: what do you usually do when you are nervous? Pull in your hands ballpoint pen? Are you chewing on a pencil? Do you tie the big toe and little toe of your left foot into a knot? Now forget about it, keep your hands straight, do not often change their position. We do not fidget in a chair, we do not shift from foot to foot. We continue to take care of ourselves.

Take your time: haste, fuss always sets a special nervous tone. Therefore, do not rush even if you are late for a meeting. Since any haste very quickly knocks down composure and a calm attitude. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how you are rushed, do not rush, being late is not so scary, better save 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, riding in transport, doing work. It is an illusion that when you are in a hurry, you achieve results faster. Yes, the speed increases, but only slightly, but you lose a lot in composure and concentration.

That's actually all. All these principles complement each other and can be summed up in the call " look after yourself". The rest is particular and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with an answer, carefully weigh and analyze everything. You don't have to try to impress in every possible way, you will impress if you do it 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 move on.

Lesson 5. Calming down after a meeting.

Whatever the outcome of the event. You are on edge and still experiencing stress. Better take it off and think about something else. All the same principles work here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event: I mean all sorts of fruitless thoughts, but if I spoke like this and not like that, oh, how stupid I looked there, oh, I'm a fool, but if ...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if only), everything has already passed, put your breath in order and relax your body. That's it for this lesson.

Lesson 6. You should not create reasons for nervousness at all.

This is a very important lesson. Usually a significant factor in nervousness is the discrepancy between your preparation upcoming event. When you know everything, are confident in yourself, then why should you worry about the result?

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

During the sessions, an unrealistic amount of nerve cells were destroyed. And I still felt sorry for myself, I thought that’s how much everything had piled up, how hard it was, eh ... Although it was my own fault if I had done everything in advance (I didn’t have to go to lectures, but at least the material for preparing for the exam and passing all intermediate control tests I could provide for myself - but then I was lazy and I was not at least somehow organized), then I would not have to be so nervous during exams and worry about the result and that they would take me into the army if I didn’t do something I will hand over, as I would be sure of my knowledge.

This is not a call not to miss lectures and study at institutes, I'm talking about the fact that you need to try yourself Do not create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and not delay last moment! Always have in mind ready plan, but several are better! This will save you a significant part of the nerve cells, and in general will contribute to great success in life. This is very important and useful principle! Use it!

Lesson 7

In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of 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, you will understand how to stop being nervous. These methods are focused on the long term, they will make you less prone to stress in general, and not just prepare you for a responsible event.

• Firstly, in order to correct the physiological factor of nervousness, and bring the nervous system to a state of rest, you need to regularly. It is very good for calming the nervous system and calming the mind. I wrote a lot about this, so I won't dwell on it.
• Secondly, go in for sports () and carry out a set of measures that support recovery (contrast shower, healthy eating, vitamins, etc.). A healthy mind in a healthy body: your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
• Walk more, spend time outdoors, try to sit less in front of the computer.
Diaphragmatic breathing during a panic attack

The modern world is such that an urban person has practically no opportunity to lead a calm and harmonious lifestyle. He is constantly faced with problems at work and with his family, he is worried about material and domestic issues, of course, all of them constantly spoil the mood and provoke negative emotions. Naturally, this negatively affects the nerves.

Today you will learn what provokes disorders of the nervous system and how to quickly calm the nerves without resorting to alcohol and other doping.

Signs of a nervous system disorder

When our nerves are out of order, we end up with the following consequences: headaches; sleep disorders; exacerbation of chronic diseases.

In order to put your nerves in order and prevent the appearance of these phenomena, you just need to do your life more comfortable.

Before you put your nerves in order, you need to understand exactly when the problems begin. Signs of nerve problems include:

1. Constant anxiety and a sense of anxiety - if you are tormented by such feelings for no significant reason - this is the first wake-up call, signaling that it is time to put your nerves in order. The phenomenon is expressed in sudden tremors at loud sounds, alarms about the included electricity or iron at home, and other similar things.
2. Indifference is a feeling when you do not care what is happening around and the absence of any desires. So, with problems with the nerves of a person, they cease to be interested in things that were so dear to him. What used to cheer up is already perceived indifferently. A person is fenced off from communication and does not want to perceive any information.
3. Lack of self-confidence - this also indicates a violation of the nervous system. A person in this state cannot make a choice and torments himself with doubts for a very long time.
4. Irritation - such a disorder of the nerves is manifested in the fact that a person is irritated by everything around him. We are talking about the actions of other people, their behavior, everyday phenomena and much more.
5. Hot temper - a person shows backlash even a harmless thing in his address or can throw a noisy scandal if he accidentally steps on his foot.
6. Sleep problems - restless and poor sleep, nightmares, long attempts to sleep and frequent awakenings speak of problems with the nerves.
7. Manifestations of anger are a sure sign of problems with the nervous system. A person gets angry in any, even a minor situation.

Remedies to quickly calm the nerves

If your feelings are so strong that you feel an increase in your heart rate, and the negativity becomes too intrusive, it is recommended that you take sedatives to calm your nerves as quickly as possible.

These include the following drugs:

• persen;
• novopassitis;
• glycine and more.

They help to quickly put the nerves in order. There are also natural sedatives, for example, valerian, decoctions of mint or hawthorn.

In cases where, against the background of problems with the nerves, you are worried about the heart and the pressure rises, it is recommended to take those drugs that can relieve these symptoms. In this case, keep corvalol or validol.

And if you need to put your nerves in order, but you do not want to resort to one or another medicines, then here's what will help you relax at home.

The easiest way to calm down and relax is to take a dip in a hot bath. If your nerves are completely on edge, get yourself a bath with foam. To calm down and put your nerves in order before going to bed, add pine needles extract to the bath, it will help you sleep better.

You need to lie in such a bath at least 20 minutes to calm down and free yourself from worries. Sleep after it will be more healthy, deep and calm.

If you have a lot of negative thoughts in your head and you constantly worry about something, take a contrast shower. To do this, you need to turn on the shower and adjust it so that the water temperature is as comfortable as possible for you.

When you get used to it, make it colder. Next, you need alternate between cold and hot water to improve circulation. Such a procedure will help not only restore nerves, but give the skin elasticity.

Get rid of nervous tension can and with cold soak. To do this, it is recommended to go outside or a balcony and pour a bucket of cool water on yourself. The vessels will sharply narrow, and the nervous system will come in order.

In addition, if you are suddenly stunned by unpleasant news, and you feel an increase in your heart rate, then you need to drink in one gulp. cup cold water . It will help fill the cells and blood vessels with life-giving moisture, which will also have a beneficial effect on the nerves.

Loads and bursts of energy

Once upon a time, our primitive ancestors experienced a nervous shock in the face of a threat to their lives. So, when attacked by a dangerous predator, adrenaline was released into the blood of a person in in large numbers which helped him to run long and fast.

But modern upheavals mostly do not pose any threat to our lives, but the adrenaline rush is still present. Therefore, to calm your nerves, it is recommended to practice physical exercise :

• Do squats.
• Pull dumbbells.
• Run in the morning.
• Walk a lot.

All these actions will not only help calm the nerves, but will be beneficial for your figure. In most cases, psychologists do not recommend "keeping in yourself" negative emotions, you need to splash out periodically.

If you need to cry - cry, when you need to scream - scream. So, all the negativity will not accumulate inside, and corrode you further.

Recreation and nature

To put your nerves in order, it is recommended to periodically stay alone with nature. It is not so easy for residents of cities to do this, because not everyone has dachas.

To forget about your problems, try on the weekend get out of town and arrange an active holiday for yourself:

• take a walk in the forest;
• climb mountains or hills;
• go fishing;
• collect mushrooms.

And this is not a complete list of what you can do in nature to calm down and, at least for a while, forget about what worries you.

How to eat right

If a person is nervous almost constantly, even for minor reasons, then this indicates the exhaustion of his nervous system. And to put it in order, you also need to pay attention to how we eat.

So, you need to eat more foods that contain fatty acid and vitamins:

1. Dairy.
2. Sea fish.
3. Eggs.
4. Oils.
5. beans.
6. Meat.

Chocolate can be eaten when the nerves are completely at the limit and you need to quickly calm down. Thanks to this product, endorphins are produced ( happy hormones”), which help to improve mood and restore nerves.

Music to calm the nerves

Music is a powerful stimulant that shapes positive energy. Thanks to her, you can be inspired to new actions and calm down when necessary.

Best for calming nerves works of the classics:

• Chopin.
• Bach.
• Mozart.
• Beethoven.

You can turn on the sounds imitating nature- the sounds of the forest, the sound of the sea wave or the singing of birds. If you find yourself in a situation of loss where you need strength to move on, turn on some inspiring song that will help you cope with the problem and give you the strength to move on.

Quite often, problems with nerves arise because a person cannot organize his work and rest schedule. Nerves will be healthy only when you correctly allocate time for work, rest and sleep.

Yes, you need to sleep at least. 8 hours a day and go to bed as early as possible. Sleeping until midnight is considered the most beneficial and effective for health.

Try to devote the day off to yourself, you can stay at home all day to read your favorite book, take a bath or just sleep. And now it’s better to turn off the TV, the Internet and the phone for this time.

Vacation time is better spent not on repairs, but on travel or field trip. If your job is mental activity, it is better to choose active view rest, and when in the physical - it is better to sit at home and read a book.

Many prefer to calm their nerves with alcohol and other stimulants. But doctors say that such remedies create only an imaginary calm. When alcohol enters the bloodstream, you calm down only for a while, and the next morning the problems that burden you will seem even worse. Also, drinking alcohol permanent basis leads to the fact that nerve endings become thinner.

Probably, many have heard that most of our diseases come from the nerves. That's why important to follow first of all, for your emotional state, always find reasons for joy and not get upset over every trifle.

How to calm the nerves? The state of nervous tension is familiar to everyone, only someone feels and notices it, and someone gets used to it and lives in such a permanent frozen nervous lump all his life, solves issues, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to put the nervous system in order is to adjust the area of ​​​​life that causes increased nervous excitement or solve one problem that does not allow it to function normally. The method is excellent, effective and should definitely be strived for, but it is also long-term and demanding. high degree awareness. In the meantime, while you are moving along the path of eliminating the cause of stressors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit with temporary methods that do not eliminate the problem, but help to survive the crisis.

How to calm your nerves and relieve stress?

In order to know how to quickly calm the nerves - read about breathing practices and go to practical lesson dedicated to this (practiced in yoga studios, massage parlors and body-oriented therapists). Breathing affects the physical and emotional state, it can regulate the level of stress and anxiety. Organize the space in a way that is comfortable for you to receive maximum amount rest, find time for self-care (it is not necessary to make a march through beauty salons and shopping malls, it is enough to give yourself a rest when you can not think and not do, which is extremely important in a state of stress). Taking care of your body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress in the air.

In the fast pace of life with maximum loads and informational overdose, the knowledge of how to calm the nerves, relieve anxiety and should be present in the luggage of every person. As in any problem, before talking about solutions (treatment), it is worth saying a few words and prevention, because. it is usually easier to prevent a deplorable state than to get out of it later.

There is an opinion that ours are born from our response to the situation, i.e. not the situation itself is stressful, but only our reaction to it. Of course, there are cases where it is impossible to regulate your condition and choose to laugh at failure, instead of being nervous about it for hours. But most of the problems that create chronic condition stress and nerve-wracking drop by drop, are not very significant. A reprimand from the boss can be experienced up to the decision to quit, or you can step back and understand that he just blew his bad mood and feel sorry for him. You can freak out because of the constant rains, or you can buy cool yellow rubber boots and jump through the puddles. By correcting your point of view in this way, looking for positive aspects in everything, you can save your nervous system.

If a jamb has happened somewhere with prevention or an event has happened that is really unsettling and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, it means that the protective functions of your psyche have suffered and you need to quickly regain your ability to think, which is paralyzed fear and anxiety. The best help in this matter is to focus on your body, starting with breath control, trying to make it as deep and slow as possible, if you can go from chest to abdominal. If you breathe certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will slowly stop shaking. After that (or during, focus on own feelings), stretch the muscles of the body - twist the joints, stretch the muscles of the neck and arms with your hands. This practice is for physical way regulation, suitable if you are worried about the question of how to calm your nerves before the exam.

But this impact is aimed at point and single impact, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work them out separately in a calmer environment, possibly with the help of a therapist.

How to calm the nerves in 1 minute?

People have different stress resistance, strength and stability of the nervous system - it depends on who and how exposed to stressful influences (speed of occurrence, duration, strength nervous excitement). It is not always possible to retire, take a break and deal with your condition, and you should know how to quickly calm your nerves even in a situation with limited time. Several options have been tracked and developed to help change nervous tension to a calmer response to the situation literally within a minute, which one is preferable to decide on the spot, starting from the situation, because methods of how to calm nerves before an exam and how to calm nerves after unpleasant conversation may differ significantly.

Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Change visual picture possible with a purposeful translation of the gaze to pleasant and soothing stimuli, or with the help of one’s own and the presentation of harmonizing images ( white light, waterfall). To work with your own resources, you should take a comfortable position, preferably sitting, in order to remove muscle tension as much as possible, normalize breathing, making it deep, even and rhythmic, and then draw in your imagination the most detailed pleasant picture. The images of water washing you from head to toe or putting a barrier between you and an unpleasant effect help well. Water can be replaced with white, sparkling light that fills every cell, banishing darkness and negativity.

The beneficial and calming effect of water extends beyond visualization techniques, you can use it physically. Under time constraints, you will need a faucet with running water and closed door so that no one disturbs you at this moment. You should lower your palms under cool water and hold it under it for a while, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage the neck, shoulders, fingers, tubercles behind the ears with wet fingers. While in the bathroom, you can use a towel to relieve muscle-emotional tension, for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands - throw them in relaxation, repeat several times. Around the third repetition, when you relax your arms, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.

Drinking sweet water (preferably plain water with sugar or honey) helps to relieve acute stress or is even used by witnesses of accidents, fires and other unforeseen situations.

These methods can help alleviate critical level nervous tension, which will give you the opportunity to control your behavior and logically analyze the situation. It is also necessary to support your body and cope with the consequences of a nervous situation after the event has passed, but these are longer methods.

How to calm nerves at home?

To normalize your emotional state you can do a lot within the walls of your own home. common and effective method is a bath. It is worth clarifying a few details to increase the impact: the water should be warm, preferably with aromatic soothing salts and aromatic oils, you should take such a bath for no more than twenty minutes, and then go to bed. It can be like a one-time procedure, but if you take a monthly course, you will strengthen the nervous system and prevent further nervous exhaustion.

How can you calm your nerves at home? Incorporate music into your daily routine that can play in the background in your home or on your headphones as you move around the city. Just to restore nerves, music is worth picking up - for this you can use special selections of music therapy, relaxation collections, classics, good recordings of natural sounds. An important point is listening to soothing music constantly, in a certain course (for example, an hour in the evening for a month, or in the morning on the way to work) - the main thing is that there should be a system and constancy in this, and not random use.

Diversify your tactile sensations, because it is their lack or monotony that impoverishes the resources of the body. It is good to communicate with animals, play, stroke, walk barefoot at home, which will add stimulation and activation to the points that are mirror reflection many organs. Try dipping your fingers into various grains and foods while cooking, feeling their texture, and simply sorting through the beans is a very meditative exercise.

By the way, waking up half an hour earlier and devoting this time to meditation, you will feel how you have become calmer about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and soothing meditative activities, active physical activity has an excellent effect on the removal of nervous excitement - running, strength exercises and swimming help to relieve the tension accumulated during the day, and punching a pear or engaging in another type of wrestling helps to cope with aggression that has not been splashed out. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.

How to calm the nerves, if everything pisses you off? Find activities that energize you (hobbies, charity, exciting research) and dedicate your free time these activities, instead of sticking into social networks. Beyond development self and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.

With shattered nerves, you can drown out excessive excitation with sedatives, sleeping pills, without going into the details of the occurrence and course of such a condition. We do not take into account extreme cases of impaired nervous activity, when medical intervention is indispensable, and we suggest that you first try psychological methods on the use of hidden resources.

How to calm the nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasm and hypertension occur, this happens due to the blocking of the body's natural reaction to factors that exceed the norm. AT natural conditions two reactions - either attack or flight, and with either reaction, the body's natural systems trigger a reaction in the muscles to perform necessary action. Since in society we stop and suppress most of these reactions, and the muscular reaction is running, an overstress is formed, which can then be manifested by tightness, stoop. You can feel it well at the peak of the stress reaction, when it is impossible to make a person relax by any effort of will. It is through the removal muscle tension there is also a removal of the psychological.

Start with breathing to saturate the body with oxygen and normalize the experience of emotions. At strong feelings breathing gets confused, some stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm so that the inhalation smoothly flows into the exhalation and this process is continuous. Watch for smoothness and depth of inspiration. After breathing is established, do a little exercise - its goal is not to improve physical form, but to work out and feel every muscle and joint. Accordingly, the joints need to be scrolled, and the muscles need to be pulled. After stretching, you will be able to localize tension in a specific area or even several, after which they should be kneaded. Perhaps, with strong physical clamps, it will be painful or unpleasant for you to knead some parts of the body, but you should continue to massage until the discomfort disappears and the muscles become soft. At the end of such a warm-up, shake your whole body well, trying not to control your movements and not think about how you look, but to shake the relaxed body as much as possible.

For less crisis moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stress reaction in order to work out the origins and find internal capabilities and resolution paths. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for building space in such a way as to get into less unnerving situations.

How to calm your nerves and relieve stress? The advice of psychologists in this regard is as follows: you should take care of your nerves regularly, and not just when it's covered. Do not overwork, organize quality and productive weekends, sleep enough and in comfortable conditions. Define your weak spots and sources of stress, stay away from those you can't influence and sort out those relationships or processes that are important but not satisfying. Remove unnecessary discomfort from life in the form of rubbish in the apartment, shoes that rub, uncomfortable clothes and ticking clocks. The fewer small annoying factors in your life, the stronger the nerves and the more likely it is not to break loose at a crucial moment. To live emotions, include sports or just regular walks in your life, wash dishes with cheerful music, dance, and do not hold back tears. Do everything to throw out your feelings - you can write, sing, draw, tell best friends or random fellow travelers - the main thing is not to keep it to yourself.

Observe adequacy and measure in everything, watch your reactions, listen to your feelings. If yoga does not help, the bath does not work, the pressure has risen from the nerves and the hands are shaking, if this condition does not go away for many days, then stop tormenting aromatherapy and ruining the body. If symptoms do not go away, intensifying, you should consult a doctor and use the help of possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overexertion affects the whole body and many organ systems, but nervous breakdown leads to hospitalization and long recovery.