What to do to calm down. How to calm the nervous system and how? How to calm nerves with breathing exercises

Daily quarrels, failures in personal life and studies, rudeness of the boss - all this can wake up the beast even in the most balanced person.

Frequent nervous breakdowns exert adverse pressure on a person's mind by destroying neurocytes in the brain.

Unfortunately, most of the population prefers to calm their nerves with the help of pills prescribed by a doctor, which are often addictive and no longer have the proper effect on the central nervous system.

In addition, pharmaceutical preparations have a negative effect on internal organs, the liver, kidneys and cardiovascular system suffer the most. Without thinking about the possible serious consequences, patients often treat one thing and cripple another.

Before the development of modern medicine, people treated their ailments with the help of various folk methods, this also applies to the nervous system.

Our grandmothers to this day vouch for the fact that treatment with the help of old proven means is only positive. They are definitely right and just about how to calm the nerves without pills, read below in an informative article.

In fact, you can calm your raging nerves quite simply. For example, Aromatherapy and warm baths are the most popular soothing therapies..

This method will help to relax, calm down and wash away all the negativity that has stuck to the day. Pleasant water temperature, sea salt, bath foam, candles and subdued light will help you forget all the not-so-positive moments of the day.

A couple of drops of soothing essential oil will help you truly immerse yourself in nirvana. When choosing oils, you should be guided by your sense of smell.

However, the following oils are the most relaxing for the body and mind:
Sage
Lemon
Mint
Tea tree
Thyme

In addition to the use of aromatic oils, it is recommended to use herbal baths two to three times in seven days. Take a handful of your chosen herb and pour a glass of boiling water over it. Let it brew for fifteen minutes, strain and pour into the water in the bath.

The most relaxing effect is endowed with such herbs:
Oregano
Calendula
Chamomile
St. John's wort
Thyme

After completing the full procedure, you will not only calm your nerves and relax, but also saturate your body with useful vitamins.

Pouring water- This is another of the most effective means to calm the nervous system. The first to notice the positive effect of douches on the central nervous system was Sebastian Kneipp, a physiotherapist.

Back in the nineteenth century, he determined and compiled the technology by which it is necessary to perform pouring.

It consists of steps where each item is performed five days in a row:
First point. Light dousing with cool water in the morning and afternoon.
Second point. The next step is to pour over the torso and knees.
Third point. Full torso dousing, bathing and back dousing.

Every day, adhering to the method of the scientist and following the instructions, you can easily get rid of nervous breakdowns and accompanying depression for a long time.

Wrapping in salty cloth also seems to be a good method to combat neurasthenia.. Folk healers recommend wrapping yourself before going to bed with a natural cloth, previously soaked in a saline solution.

Covered with a warm blanket on top, you need to lie down until the fabric is completely dry. After that, you can change into clean clothes. This technique must be repeated once every one and a half weeks, for two to three months.

After the performed procedures, you will forget about neurasthenia, if not for good, then definitely for a long time.

Yoga also occupies a leading place among the ways to recreate peace of mind. This practice came to us from India and found its fans.

There are many varieties of yoga, and all of them are designed to affect the physical and psychological level. Choosing the right direction for yourself is not difficult. An expert will help you master the first steps in this practice.

Subsequently, after you have mastered the technique enough, you can safely practice yoga in times of mental and mental discomfort.

With the correct training, you will feel how the air enters the brain centers and saturates them with oxygen. Therefore, if for some reason there is no time left for yoga, it is not forbidden to perform breathing exercises when it is convenient and in any place.

Massage not only perfectly relaxes the body, but also calms the nerves.. Modern salons provide a variety of massage techniques.

However, before visiting a massage therapist, talk to a doctor who will advise you on a specific direction in this kind of practice.

Tinctures and decoctions of medicinal plants will help maintain your spiritual harmony. Preparing soothing drinks is easy. We will consider the recipes most useful for your nerves below.

1) Chamomile tea
A tablespoon of the color of chamomile pharmacy is poured with a glass of boiling water and left to infuse for five minutes. The drink should be taken at bedtime in half a glass.

2) Motherwort tincture
Take five grams of the "motherwort" plant and pour a glass of boiling water. Leave the drink for thirty minutes to infuse, then stir in a teaspoon of flower honey. You need to drink the tincture slowly, about two times two hours before taking the meal.

3) Peony root tincture
A teaspoon of finely chopped roots must be poured with three glasses of boiling water and insisted for about half an hour. It is necessary to take the liquid three times a day, one tablespoon ten minutes before the feast.

4) A decoction of the bark of viburnum
Take an aluminum dish, into which pour six grams of ground viburnum bark and pour a glass of boiling water into it. Boil the mixture for five to seven minutes on a small fire. After the time has elapsed, let it brew for twenty minutes and strain the drink. It is recommended to take a decoction inside one tablespoon four times a day before serving meals.

Do not lose sight of the fact that calming naughty nerves without pills is as easy as shelling pears, if you divert your attention to something else.

So, for example, men can let off their “steam” by working out in the gym, and women have always been helped by shopping. If you feel that the edge of a breakdown is close, remember your hobby.

Every person has his own hobby, which brings great pleasure. So what else is needed to lower the boiling point?

Give yourself a day off and visit the forest, where you can always shout out and release anger. Agree, this is better than having fun with people close to you.

In unscheduled cases, it is not a sin to make an appointment with a psychologist. Qualified specialists will help you understand the problems, listen and help with advice.

Remember that it is much easier to treat the problem in time than to spoil the life of yourself and your surroundings!

Daily affairs and worries, the dizzying pace of life and problems that require immediate solutions, make themselves felt by nervous breakdowns. They all manifest themselves in different ways, but they do not affect anyone positively.

We are sure that information on how to calm nerves at home will be useful to everyone.

Causes of nervous disorders

We often hear such phrases as: “I am on the verge of nervous exhaustion” or “My nerves are not of iron.” What to do if even a simple everyday question causes a flurry of negative emotions? True sources of irritability, aggression or depression can be:

The presence of a constant stress factor. They can be either a specific reason, for example, a boring job, or a person who depresses the nerves.
Persistent pessimism. If you constantly think that everything is bad, the nervous system will fail in the form of a breakdown, trying to throw out all the negativity out.
Suspiciousness and anxiety. People who are dominated by these manifestations of character are more likely to suffer from nervous breakdowns.
Too fast pace of life. Pressure in the form of constant movement, the noise of a big city, the constant presence in the crowd, not every person can withstand. Some people like a more measured life.
Overload from too much information. Work, study, self-education take away from us a huge amount of energy. But modern life is unthinkable without the media and the Internet, which continuously broadcast news and other information. It is very difficult to process the entire huge flow of information. The result can be not only confusion in thoughts, but also nervous exhaustion.

Nervous exhaustion symptoms

The following signs may indicate problems with the nervous system:

Constant worry. At the same time, thoughts that you forgot to turn off the stove or iron, that you don’t have a phone at hand, that you didn’t close the door, etc. often sit in your head. We often reassure our loved ones by saying that they turned everything off and closed, even not suspecting that this is the first bell of a nervous breakdown.
Apathy and indifference. Interest in everything disappears, you don’t want anything, and there is only one desire: to protect yourself from everyone.
Uncertainty. Doubts, inability and lack of self-confidence also indicate disorders in the nervous system.
Irritability, irascibility, anger. A negative reaction to any treatment, irritation at the behavior and actions of other people, anger at oneself and others are clear evidence that the nervous system needs help.

How to restore peace of mind?

Many are concerned about the question of how to calm the nerves without pills. Some people think that this is impossible, sedatives have become so firmly established in their lives. However, it should be remembered that no sedative drug can eliminate the cause of a nervous breakdown. Without the actions of a person prone to nervous breakdown, it will not be possible to eliminate the source of stress.

To restore calmness and inner balance, to learn to live in harmony with your own nerves, it is worth changing your lifestyle and worldview. To do this, follow these simple rules:

You need to learn how to rest properly. Without a doubt, the best rest is a daily healthy 8-hour sleep. This will allow the body to recover and prepare for a new working day.
Start eating right. Nerve cells need vitamins and microelements no less than other cells, organs and systems of the body. Therefore, the diet must include foods rich in useful substances: iodine, phosphorus, magnesium, iron, vitamins A, B, C, E and others.
Try to plan your day. Competent will allow everything to be in time, while not rushing anywhere. Strive to highlight the most important things on the list and do not try to shoulder an unbearable burden.
Think positively. Negative thoughts should be analyzed correctly, do not waste precious time on such useless and destructive thoughts as: “What will other people think of me?” or "It would be possible to do otherwise ..." and the like.

Effective ways to relieve stress

In search of an answer to the question of how you can calm your nerves, you should turn to your own body. Rapid heartbeat, muscle tension and heavy breathing indicate that the body also needs to calm down and restore. To calm the nerves, you need to direct destructive energy to pleasant and useful activities:

Any physical activity (sports, dancing, walking or cleaning the apartment) helps to focus on your favorite pastime and not accumulate stress in yourself.
Relaxing massage. The nerve endings located on the skin will respond positively to stroking. To do this, you can make a few light massage movements in the direction from the forehead to the back of the head, massage the palms and feet.
Creative activities, walks in nature, communication with nice people. Relieving nervous tension in these cases always works effectively and helps to calm down and distract from all problems.

Psychological techniques to restore nerves

The following techniques will help you calm down without medication:

Check. Counting to yourself to a hundred or more helps relieve irritation by concentrating on a monotonous activity.
Drawing. One of the areas of art therapy is coloring images with many small details and lines. This activity can distract from problems for a long time and prevent a nervous breakdown.
Visualization. One has only to imagine yourself on the ocean coast instead of a traffic jam or imagine that it is summer heat outside the window, and not a snowstorm or a blizzard, and you will immediately mentally move there and get distracted from negative thoughts.

Proven Ways to Calm the Nervous System

Treatment and prevention of nervous disorders with folk remedies can be a good help on the way to peace of mind. Pay attention to the following methods:

If nervousness prevents falling asleep, then before going to bed, try to treat yourself to delicious soothing drinks with honey: infusions of mint, motherwort, calendula or lemon balm.
A hot bath with sage, thyme or pine needles will also relieve tension due to the positive effects on the body and respiratory organs.
Walk barefoot. In summer it is very useful to walk on sand, pebbles or grass. There are many points on the feet that are responsible for the health of various body systems, including the nervous one.

First aid for nervous disorders

It's time to learn how to quickly calm your nerves, because sometimes an inappropriate surge of emotions can cost your job or good relationships with loved ones. If you need to calm down in a couple of minutes, the following tricks will come to the rescue:

Methods for releasing aggression out: you can scream loudly, tear paper or break a couple of plates, if you are, of course, at home.
It is appropriate to calm the nerves at work with the help of more peaceful ways. For example, you can do breathing exercises or yawn, opening your mouth wide and inhaling the maximum amount of air. This relaxes the facial muscles, and the body is enriched with oxygen.
An effective way to calm down is to wash your face and neck with cold water, imagining that all negativity goes away with the water.

Do not forget that healthy nerves are the key to success in all endeavors and the normal functioning of all systems and organs.

This article is a guide on how to relieve stress and calm your nerves in almost any situation. Especially suitable for those people who want to relieve severe stress when nothing else helps.

You may be able to handle a little stress, but when a lot of stress comes into your life, it literally “knocks you out.” Your nerves are on edge. And the more you think about the situation, the more the stress increases. There seems to be no way out, but there is one.

Examples of severe stress

Parting with a loved one, divorce,
Strong conflict with a person,
treason
Death of a loved one
Illness (own or loved one),
Dismissal from work, loss of source of income,
Loss of home, major loss,
Unjustified expectations.

Like a bolt from the blue, severe stress can overwhelm you.

You need to be prepared for this and know how to relieve stress.

45 tips on how to relieve stress and calm your nerves in any situation

Below I present 45 Effective Ways to Relieve Severe Stress and Calm Your Nerves.

Slow down your pace while under stress. Temporarily give up your duties.
Set out to just wait out this period.
Before you relieve stress and calm your nerves, understand that the psyche adapts to everything. Remember, the stronger the stress, the faster it will pass.
Promise yourself no matter what happens, do not take drastic steps". Making decisions under stress is extremely dangerous, as your thinking is distorted.
Treat every event as a life lesson. From any event we can draw a positive experience, no matter how negative the event may seem to us.
At the moment of stress, our brain offers us the most terrible picture of the outcome that can only happen. But in 99% of cases, terrible prophecies do not come true. Why worry then?
Before drawing a final conclusion about what happened, collect more facts. Do not jump to conclusions based only on your assumptions. You may be wrong.
Transfer all conclusions and conclusions to the future. For example, 3 days ahead. This is a very good way to relieve stress, which I personally use.
At the moment of stress, your thinking will be inadequate and will be sharply negative. Stop "mental races".
Remember that it's okay to be worried and upset. There is no need to deny this state. Both good things and bad things happen in your life. This is life and that's okay.
Accept the negative event. Stop denying it.
It is not worth acting against the backdrop of negativity, so you can become more unhappy.
Give yourself time to rehab and recover, you are not a robot.
Do light exercises, eat, walk. Remember that physical activity, satiety, and sleep help relieve stress. But do not overexert yourself during this period.
You should not make harsh conclusions about yourself and the situation, especially in parallel areas (work, business, relationships, health).
Remember that during a period of severe stress, everything seems to you in gray colors. Let you be drooping, but do not break firewood in other areas. For example, you should not simultaneously quit, leave and cause damage to other areas of life.
Most often, we cannot instantly relieve stress - the event has already happened. Accept that you cannot change the situation.
Also effective advice on how to relieve stress and calm the nerves is the following. Grab a notepad or open a Word file. And write your reasoning on the topic of your condition. Imagine that you are your own psychologist and come to yourself for a consultation. Imagine that other people also do not know how to relieve stress and calm down. What advice would you give them on how to deal with extreme stress?
Remember that there will inevitably come a time when you will feel good again.
Prove to yourself that you can get through this period, that you are a strong person.
The more difficult situations you can get through, the more resilient you will be to stress in the future.
Take the situation and circumstances as a school, as a stage in the game that you just need to overcome. Your mission is to go through a period of stress.
Don't stay alone for too long. Talk to people, share experiences with friends. People and loved ones will always help and cheer you up. Talk about anything. Take every opportunity to talk to someone during this period.
Take a walk. Give your body a chance to move. Walking relieves stress.
Remind yourself that your feelings are not a sure indicator to trust right now. This is a broken indicator that multiplies the complexity of the situation many times over. Separate yourself from your feelings and just observe them. This will help calm your nerves.
It is normal to walk for a short time in a drooping state. But if your nerves are on edge for several hours (or even days!) in a row, these are inadequate feelings. Remind yourself of their inadequacy. This will help relieve stress fairly quickly.
Just wait it out. Give yourself 2 weeks or a whole month (depending on the severity of the situation) to recover. Your nervous system will inevitably recover itself, it does not need alcohol or drugs.
Constantly remind yourself that stress will pass and your nerves will calm down. This state will not last forever.
Let yourself relax. Don't stress. Stop holding yourself tight. You do not have to worry, despite the fact that you are not yet able to relieve stress. But you can relax right now. I wrote about how to relax in an article.
Do not scroll through unpleasant pictures in your mind. Better switch your attention to a good visualization picture. For example, visualize that you are doing what you love and are where you want to be, daydream. And deliberately twist just such a picture.
To relieve stress and calm your nerves, don't blow the problem yourself.
Keep yourself occupied with something, such as a hobby or hobby. I wrote about this in an article.
Give the opposite response. Instead of hatred, anger and irritation - start to rejoice, love and thank the world, so you will knock out the soil from stress.
Whatever happens, stay aware. Realize that if you take away the emotions, what remains is just the situation.
Think of this period as a school - learn to remain calm, no matter what happens. I also use this method to relieve stress.
Don't act impulsively by firing off a negative reaction to a stimulus.
Remember that what distinguishes a human from an animal is awareness.
Don't let your emotions and thoughts control you. The main one here is you. It's up to you to decide if you're angry or not.
No circumstances and events are capable of making you annoyed.
Move all your reasoning forward a few days. Don't reason now.

Get rid of thoughts and feelings. Realize that you are not your thoughts and feelings.
Do not be offended by other people, forgive everyone.
Make a to-do list, plan your day, and start doing things gradually.
Release your grip. Stop controlling.
Admit your defeat and you will gain victory over stress.

These were 45 tips on how to relieve stress and calm your nerves. I hope you managed to reduce your stress levels a little and feel better. Save the article so that in case of severe stress you can refer to it so that you can easily find an option on how to relieve stress that is right for you.

Also, if you drink alcohol, stress can be caused by addiction. In order to start living soberly, I advise you to go through.

Periodic bursts of emotions happen in the life of every person. Unfortunately, few people manage to avoid conflicts at work or at home, and simply situations that unbalance. Unfortunately, such concepts as “anxiety”, “worry” and “stress” have long become an integral part of our lives. At the same time, we can experience a variety of emotions - anger, irritation, fear, strong excitement, bordering on panic. At such moments, we can only think about how to quickly calm down. And often, with all the desire, it is not possible to cope with their own emotions.

Meanwhile, there are a number of tricks on how to quickly calm down, which psychologists advise everyone to master. The ability to control emotions is simply necessary in the modern world. Of course, we are not talking about chronic stress or depression, but in the event of a sudden surge of emotions, these measures are very effective.

The most common advice that experts give is to switch attention from the traumatic situation to your own breathing. For example, take a deep breath and count to ten. It is advisable to master the method of "calming breathing". In this case, you do not need to learn special techniques. Just control the breathing process, you can mentally say: "I take a breath, the air passes through the nose, enters the trachea, bronchi, lungs." And in reverse order: "I exhale carbon dioxide through the bronchi, trachea, nose."

How to quickly calm down in Often, with an emotional outburst, a person is overcome by strong excitement, while trembling in the hands may appear, and breathing becomes. There is an "express method" that allows you to cope with stress. Try to strongly press on the point of the so-called "ambulance", it is located above the upper lip, under the nose. It is enough to press it for 3 seconds. The massage of the anti-stress point located in the center of the chin also helps: 9 times clockwise and the same number - against. You can also knead each finger on your hands for 2-3 minutes.

There is an effective way to quickly calm down, for those who often experience bouts of irritation. In such cases, grounding helps. As soon as you feel that you are annoyed, grab a metal handrail, a radiator, if you are indoors, put your hands under a stream of water. You can touch the trunk of a tree, stand on the lawn (though it is better to be barefoot). “Grounding” in this way takes 30 seconds. At the same time, take a sharp breath and a smooth slow exhalation. Mentally imagine how irritation goes into the ground and dissolves.

If circumstances allow, try to sit on a chair at a moment of nervous tension, relax and imagine a stream of water that pours on you. Take a deep breath in and out and visualize in detail how the water, starting at the top of your head, washes away all tension from you. Let the stream descend to the very feet. The exercise will take no more than 2 minutes, but the tension will noticeably decrease.

Tips for pregnant women

Pregnant women are known to be especially susceptible. Often you can hear from the expectant mother: "I can not calm down." Situations that a woman did not pay attention to before can literally cause a storm of emotions during pregnancy. At the same time, many accuse themselves of incontinence, worry about the child, who may be frightened of the emotions of the mother.

Many people know firsthand that it is difficult to control yourself at this time. Yes, and psychologists do not advise expectant mothers to be too zealous in the fight against their own emotions. It will lead to nothing but additional stress. Increased emotionality during pregnancy is normal. However, helping to calm down quickly is still necessary.

How to calm down during pregnancy? First of all, expectant mothers should also master the techniques outlined above. They will help to quickly relieve emotional stress. In addition, experts advise talking with the baby more often, explaining to him the reasons for the mother’s bad mood, this will help both calm down. The main thing is to understand that it is impossible to completely protect the child from negative emotions, and the feeling of guilt you experience actually causes him no less anxiety than outbursts of emotions.

Well, in order to get irritated over trifles as little as possible, walk more in the fresh air, master relaxation techniques, devote a few minutes a day to meditation and auto-training, or do yoga for pregnant women.

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

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Why does stress occur?

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

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

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

Some people are constantly in a state of anxiety: as soon as a difficult situation improves, they will certainly have another cause for concern. All life takes place in incessant stress, which negatively affects mood, physical condition and self-esteem.

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

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

The most effective ways to deal with anxiety

Effective recommendations of specialists in the field of psychology will help you stop being nervous, find peace in your soul and start living calmly. It is important to understand that the tendency to nervousness is not a natural reaction of the body to a stressful situation, but a banal habit that can be eliminated.

Proven ways to take your mind off things:

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

Learning to live and respond in a new way is quite possible if you constantly practice resting properly. It takes 21 days for a person to master new skills, then the discomfort will disappear, and the habit will become a part of everyday life.

How to calm down before an exam

During the exam, many people worry too much, which negatively affects the future mark. The human brain is focused not on the correct answer, but on the fear of failure. Fear of failure prevents action, paralyzes.

The following tips will help you stay in control:

1. Stop thinking about failure as the end of the world. You need to pass the exam, but life will not end, and the world will not collapse if the teacher does not count the answer.
2. It is recommended to draw up a plan for preparing for the exam in advance and strictly follow it, then the probability of failure will be minimal. Thorough preparation will add confidence, so that anxiety during the process will be much less.
3. In the evening before the exam, you should refresh all the information in your memory by briefly going over the main theses. It is better to go to bed a little earlier to rest and gain strength before the crucial stage.
4. Active rest, sports and physical work will help to distract from obsessive thoughts and stop immersing yourself in a stressful situation. Even a small charge can switch thoughts in a different direction and give the brain the opportunity to rest.
5. It is recommended to take a shower before leaving the house. The sound and feel of flowing water is great for relieving tension and helping to cool emotions.

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

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

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

How to stay calm during an important meeting

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

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

Folk recipes

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

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

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

A spoonful of the mixture should be poured with 0.4 liters of boiling water and let it brew. It is recommended to drink tea before going to bed.

However, medicinal herbs can be used not only in the form of tea, another effective remedy against stress is fragrant sachet pads. It is recommended to place them anywhere at home, and if necessary, take them with you to work or carry them in a car.

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

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