Knowing the techniques of how to relieve stress, we can confidently say that a person has the opportunity to master a traumatic situation. In fact, this state is a protection given to us by generous nature back in the days of Adam and Eve. Without her, perhaps there would be no one to move civilization forward. Homo sapiens simply would not have survived without this peculiar adaptation of the nervous system to the threats of the outside world.

What do we feel at this time

Imagine, a primitive man sits in ambush, waiting for a mammoth, and instead of him he suddenly sees a saber-toothed tiger. Immediately, a huge adrenaline rush sets all body systems on alert: legs run faster, hands throw a spear harder, eyes become sharper, lungs breathe deeper, heart pumps blood more actively. Everything is ready either for a fight or for a run to the nearest cave. If he survived, then serious physical activity lowered the level of the hormone, brought the nervous system back to its original position.

Now, instead of a saber-toothed tiger, there is a stern boss, generous with deliveries, instead of a mammoth, the planet Nibiru flying towards us, only the body has remained the same. And not everyone succeeds in running (or doing push-ups, or waving a spear) after the demolition of the authorities, or after the parent meeting with their beloved child. There is nowhere to put adrenaline, nothing to reduce its amount, nowhere to realize the protection conceived by nature. So there is a fog in the eyes, then a rapid heartbeat, then in the heat, then in the cold it throws.

You will experience such a state several times, and you can look for a personal doctor, because sooner or later health problems will definitely begin. Well, suppose a man's friends will advise how to quickly relieve stress (and even participate for the company), but how to relieve stress for a woman is often a problem. Meanwhile, there are many scientifically based, simple and understandable ways to relieve stress and tension, unload the nervous system.

Fighting strategies

Most often, it is not events of national importance or the exchange rate of the ruble against the dollar that lead to this state of a person, but relationships with close and familiar people. Quarrels, showdowns, unpleasant events, resentment - all this fills life with negative experiences, takes strength.

Unfortunately, many people, instead of sitting down and analyzing the reasons for what happened and ways to cope with stress, begin to rehash the traumatic situation many times, losing their last strength.

Power nourishment of the body

Before you deal with stress, you need to find the resources that the body will use. Here are a few sources of strength that can breathe a second wind:

• You need to communicate with positive-minded people, this will help strengthen the nervous system, cope with anxiety. It is desirable that they be united by a common idea: playing sports, growing cacti, helping the homeless, mastering the Esperanto language, etc. e. The overall energy noticeably nourishes, gives a feeling of a strong shoulder.
• Thinking about how to overcome stress, you should not waste your energy on something that is impossible to change in principle. It is impossible to remake your partner in family life, work colleagues, your relatives, and, therefore, you should not waste your energy on remaking them. You can leave or change jobs, or you can accept them as they are, direct your forces in search of a compromise.
• How to deal with stress? We need to find sources of power in the universe around us: in the water, no matter if it is the sea or the river, in the forest or in the park, in your garden. Music, books, paintings, looking at the starry sky, communicating with animals, doing what you love have the same properties.
• You need to remember in what situations you managed to prove yourself as a strong person, achieve success on your own, solve problems. This will give strength, help remove the state of anxiety, because a strong person cannot have it.
• How to avoid stress? Less assume different tragic consequences of everyday situations. “What if I get fired?”, “Suddenly the child gets involved with a bad company?”, “What if I get a terminal illness?”, etc.

  The French writer Alain Bombard said excellently on this occasion, describing the victims of shipwrecks: “They were not killed by thirst and hunger, not by the scorching sun and hungry sharks, they were killed ahead of time by the fear that all this could happen to them.”

These simple tips will help you become a little stronger in order to understand how to deal with stress, where to look for resources for this.

Means of psychological protection from stressful situations

There is a point of view expressed by esoteric authorities that we are responsible for everything that happens in our life, and no one else. In fact, often a person presents himself as a kind of puppet, which is controlled by anyone, but not himself.

Here are some tips, using which you can understand how to help yourself with stress, remove unnecessary anxiety, strengthen the nervous system:

• Try to respond to unpleasant situations with a smile on your face, even if cats are scratching your soul. We play with ourselves the game "I'm good." Her only rule is to respond to any stressful situation with a smile within 2 (3, 7, 12, 24) hours, no matter where it happens - at work, at home, in a store, on a trolley bus, etc. Try it and you will always win.
• How to overcome stress? Another game - when irritation rolls in, you need to imagine yourself as the hero of a book, film, or a person from your circle of friends with a kind and open character. The technique was proposed and tested by the famous Russian psychologist Vladimir Levy. Even Carlson or Pinocchio is suitable for replacement, you can imagine yourself as a child, happy and serene for a day. It is very effective for getting out of a state of stress, at the same time it is possible to unload the nervous system.
• How to deal with stress? Change the scale of the problem. To do this, you can imagine yourself rising up in a balloon. Here, the whole city is visible under it, now it has become a point, now the sea has become equal to a puddle, but the stratosphere is approaching, and the whole Earth is in full view. Well, how do you like your problem from this height?
• Change your point of view on the problem, try to find positive aspects in it, although this seems impossible at first glance. For example, when thinking about how to survive stress after a divorce, a woman does not immediately understand that now new opportunities have opened up for her to change her circle of friends, start new relationships, devote more time to herself and children, etc. This will help you get back to normal faster, get rid of the state of anxiety. In general, "there would be no happiness, but misfortune helped."
• How to deal with stress? Play "giveaway" with yourself, bring the situation to the point of absurdity in your imagination. And now pretend to try to build the saddest grimace in front of the mirror that you are capable of. Soon it will become funny for you to look at your lean physiognomy, and there the “light at the end of the tunnel” will definitely appear.

Do not forget that thought has power, and if you constantly keep in mind the image of a traumatic situation, and do not release the nervous system from a state of anxiety, then new problems will be attracted to such a bait as midges on fire. It is not necessary to confirm the proverb with your own experience: "Trouble does not come alone."

Calm Exercises

In order to master the techniques of how to quickly relieve stress, it is enough to perform 1-2 of the simplest exercises from those below. These tips were offered by the French psychotherapist Eric Pigani.

1. Relax the muscles of your forehead (frowning and raising your eyebrows), jaws (pressing your tongue on the incisors until the upper and lower teeth part), facial muscles (pursing your lips and smiling).
2. How to get out of stress? Standing with your hands down, you need to slowly inhale as deeply as possible, clench your fists. Then a 5-second breath hold, and exhale with relaxation of the hands. Repeat 8 times. Exercise helps to strengthen the nervous system.
3. How to beat stress? Let's call on the voice to help, let's stand with our eyes closed and sing the sound "Aaaaa" as we exhale in the most natural way. Next comes the turn of singing the syllables “ma-me-mi-mo-mu-me-mu” on a single exhalation. Repeat 10 times.
4. This exercise perfectly helps to get out of a state of anxiety and come to peace of mind. You need to sit comfortably with a straight back, put your hands on your stomach. Then inhale and feel that the stomach inflates like a balloon when you inhale. Exhale through the mouth, the stomach is drawn in with a slight tension. All attention is on breathing, it relaxes the nervous system, and anxiety goes away with the exhaled air.
5. If you do not know how to get rid of stress, you need to massage the scalp with all 10 fingers, starting from the forehead and moving towards the back of the head. Breathing should be deep. Self-massage takes two minutes, this is enough to strengthen the nervous system during excitement and stress.
6. How to calm down after stress? It is necessary to master Japanese breathing “through a straw”, it helps to normalize the heart rate, to cope with anxiety. It is necessary to inhale, concentrating attention alternately on different parts of the body and exhale through the mouth, imagining that the exhalation goes through a straw.
7. A simple technique can help you deal with anxiety. You need to sit in front of the sink, slightly open the faucet, and put your hand under a thin stream of water for 2 minutes. Water should fall into the center of the palm, worries will flow away with the water.
8. How to deal with stress if you are out of breath? You need to sit down with your hands on your hips and leaning forward, your hands are freely lowered down. Breathing slowly, with your eyes closed, you need to focus on how the throat closes and opens when breathing. Exercise helps build confidence before an important test.
9. How to overcome stress that brings anxiety? You need to put your hands on the diaphragm, connecting the middle fingers of both hands, take a slow breath through the nose. The breath should be so deep that the fingers move away from each other. Exhaling through the mouth will return the hands to their original position. The level of oxygen in the blood rises, which brings the nervous system into a state of relaxation after a minute.
10. How to get rid of stress on the verge of a nervous breakdown? Lie down with your eyes closed and put a small terry towel moistened with hot water on your face, and put your hands on your hips. Do not think about anything but breathing, hear how you breathe ... Continue until the towel cools down.
11. How to get out of stress with excitement? You need to massage your ears, both ears at the same time, squeeze and stretch the lobes, rub them with your palms in a circular motion. Exercise helps to restore and strengthen calmness, to cope with anxiety.

It is not necessary to perform all the exercises at the same time, one or two are enough, those that are most effective. Knowing how to beat stress with simple tricks, how to get rid of stress without medication and the help of a doctor, you can strengthen your self-confidence and stay healthy!

How to relieve stress at home or in the office? Stress is a state of mental tension that occurs in a person during activities in difficult conditions (both in everyday life and in critical situations for a person). When stressed, a person begins to breathe frequently, and a lot of oxygen enters the blood, and carbon dioxide is quickly washed out of the blood during increased breathing. The concentration of carbon dioxide should be restored due to the production of new CO2 during intense activity and muscle work, but the muscles do not work, we still stand still and talk to the one who caused this stress in us.

A certain concentration of carbon dioxide is needed in the blood so that the muscles of the vessel walls are relaxed. If the concentration of carbon dioxide decreases, then the muscles tense because of this, and the vessels narrow. With vasoconstriction, the brain begins to receive less oxygen, and the brain commands the respiratory muscles to breathe even more often and even deeper, the circle closes.

The transition to calm slow breathing reduces stress, the psyche and physiology begin to work normally.

How to relieve stress if the stressful situation is not dangerous:

Key method:

The "Key" method is one of the simplest and most effective complexes in answering the question of how to quickly relieve stress. The method, or rather the "Key" set of exercises, is suitable for both office and home. Due to its simplicity and high efficiency, it is successfully used even to relieve stress and nervous tension during the training of astronauts, military personnel in hot spots, firefighters and special employees. services. The Key method might work for you too, because it's only 5 minutes a day and it's something you enjoyed doing when you were kids.

The Square Breathing technique will help calm your nerves and relieve stress:

1. Settle down as you like, you can stand, for example, leaning your back against the wall, or sitting. If you feel more comfortable with your eyes closed, you can close them.

1. Take a slow breath, at the same time slowly counting to yourself: “one, two, three, four, five”, starting the breath by inflating the stomach, then continue to take in air, raising the breath higher to the chest, then higher to the throat. That is, when you inhale, you gradually fill yourself with air starting from the abdomen, continuing with the chest and ending with the throat. Pay attention to an important point: you must always inhale through your nose (if you inhale through your mouth, you will feel dizzy or your heart rate may increase). You can exhale either through your mouth or nose, no matter how you like it. This technique will help you calm your nerves and relieve stress.

1. Hold the air in yourself while slowly counting to yourself: "one, two, three, four, five"

1. Exhale slowly while counting to yourself: “one, two, three, four, five”

1. Hold your breath while slowly counting to yourself: "one, two, three, four, five"

The scheme of breathing with a square is as follows: slowly INHALE - PAUSE - slowly EXHALE - PAUSE.

Breaths and pauses are equal in duration.

Determine which rhythm is comfortable for you, start with three to four seconds, for example: slowly 3 seconds INHALE - PAUSE 3 seconds - slowly 3 seconds EXHALE - PAUSE 3 seconds, etc. for 10 minutes.

After stress, such breathing within 10 minutes completely normalizes the mental state of a person. So you can breathe in the same way before going to bed, 10 minutes of such breathing calms the psyche for a healthy good sleep.

If you have a panic attack - breathe "boat":

Begin to breathe into your palms folded in a “boat”. Breathe like this for 2-3 minutes, this will reduce the frequency of breathing, breathing will become calmer, after stress the easiest way. Pay attention to an important point: you must always inhale through your nose (if you inhale through your mouth, you will feel dizzy or your heart rate may increase). You can exhale either through your mouth or nose, no matter how you like it.

Yawning is the fastest way to relieve stress

If your stress is associated with communication with some unpleasant person, then the easiest way to quickly relieve stress and recover after the end of the conversation is to yawn. Left alone, raise your head up (look at the sky) and yawn wide with pleasure. This technique is used, for example, by doctors and healers in order to cure a person "not to take on" someone else's negative energy. This technique is also used by experienced salespeople after difficult negotiations with a client or a "debriefing" with their boss.
A technique similar in simplicity is "sneeze". Once you sneeze, you immediately reboot your brain in a fraction of a second and thereby relieve internal tension (previously snuff was popular in Tsarist Russia, now you can tickle your nose with a feather, for example).

"Walk"

Sometimes people get very tired after working all day. A person in front of whom cars, books or other objects are constantly at a fixed distance leaves work, when he comes home he sits down at the TV or immerses himself in a social network, keeping his attention fixed at the same distance as at work, which increases fatigue and stress . To relax and sleep well, do the following:

If an extreme stressful situation - the "Horizon" technique:

In the event of a sudden occurrence of an extreme stressful situation associated with the threat of an attack on you by hooligans or the attack itself, you can perform a technique - look up, while taking a full deep breath, and lowering your eyes to the horizon level, smoothly exhale the air, freeing your lungs from it as much as possible, and Relax all muscles at the same time. You can relax the muscles only when the breathing is in order. It is worth breathing evenly and calmly in an extreme situation, as the muscles become liberated too, and you will calm down very quickly. A few full breaths and exhalations - and your psyche and muscles are ready for battle, but then either attack or run away, depending on the specific situation and the number of hooligans.

If the situation threatens life and health:

Quickly in a situation where there is a real threat to life and health? It’s just that you don’t need to relieve stress, but use this state as an additional resource in order to act and survive. Actually, it is precisely for this that nature has laid down such a mechanism as stress in human nature. "Stress translate into physical activity".

After stress, it is better to breathe breathing exercises variably or breathe in a square for 10-15 minutes, this will calm your psyche and bring physiology back to normal.

Also pay attention to the fact that during stress a person wants to do one thing, and when a person is doing well, he wants to do something completely different. In this state, a person is less protected from his weaknesses, bad habits and temptations, stress contributes to "bad" behavior to the detriment of himself.

We will not analyze this issue, read about it in the book Willpower, there are useful chips:

You need to make a table of two columns, in the left column of the table - what you want to do during stress and this usually does not help you with stress, and in the right - what really helps with stress.

See an example of the table below, and by clicking here you can download an example table of ways to deal with stress, what helps and what does not, fill it with your list.

After you complete this table, the next time you consciously choose from the right column, not the left.

If you are in doubt whether shopping, for example, helps you from stress or not, have such an experience - give in to your impulse of shopaholism and observe for yourself whether it really became easier for you after stress, or whether you actually left a feeling of emptiness and disappointment.

This simple “learn your weakness” technique will help you quickly get rid of such bad habits as, for example, “seize” your stress or “shop” it. On the way to your weaknesses, create barriers, help yourself, for example, from shopaholism, the ice glass method helps.

In this article, I will explain how to relieve stress and tension without the help of drugs or. In the first part of the article, without meaningful theoretical calculations, I will immediately give 8 tips on how to relieve stress. You can try these recommendations for yourself today and see how effective they are.

Also, in the second part, I make it a point to touch a bit on how to minimize your daily stress levels, and how to become less stressed. Many tips for getting rid of stress for some reason do not pay due attention to this. But I am focused on a long-term result and it is obvious to me that The less stress you have, the easier it is to deal with.

Have you heard the slogan “fire is easier to prevent than to extinguish”? Everyone needs to know what measures need to be taken to extinguish a fire, but it is even more important to understand what needs to be done to prevent a fire (for example, do not sleep with a cigarette in your mouth and with a working iron and boiler in your arms). The same is true with stress: you need to be able to prevent it.

Fatigue, nervous tension, responsible affairs, relationships with people, the turmoil of the city, family squabbles - all these are stress factors. The consequences of the influence of which make themselves felt during and at the end of the day, affecting us with fatigue, nervous exhaustion, bad mood and nervousness. But all this can be dealt with, you just need to know how I assure you, and without sedatives and alcohol.

The latter provide only short-term relief and weaken your body's ability to deal with stress on its own. I dwelled on this nuance in more detail in the article. At this stage, it is important to understand that I categorically do not advise to relieve stress with any drugs and this article will not talk about any drugs, we will learn to relieve stress with natural relaxation methods. So let's get started.

Although it sounds trite, but not everyone manages to remember this always, and we begin to chew the annoying chewing gum of thoughts about the unpleasant events of the current day in the brain and just can’t stop. This is very exhausting and despondent and does not contribute to getting rid of stress. At such moments, we are simply worried about something or trying to find some solution for ourselves.

The key is to think about tomorrow, and now, turn your attention to something else. I have long noticed how different the perception of life's problems, depending on our physical and psychological state. In the morning, being vigorous and fresh, everything seems to be within our reach, we can deal with everything, but in the evening, when fatigue and stress pile on us, problems begin to take on terrifying proportions, as if looking at them through a magnifying glass.

It seems like you are a different person. But it’s just fatigue and exhaustion that distort the view of many things, you should be aware of this, assessing your current state: “now I’m exhausted and tired both mentally and physically, so I don’t perceive many things quite adequately, therefore, I won’t now think about them." It is easy to say, but sometimes it is difficult to give yourself such a sober account, since negative thoughts, it would seem, climb into our heads on their own and do not want to leave from there.

But there is a little trick, how you can deceive your mind, wanting to immediately start thinking about the problem, which now seems to him of the utmost importance. Promise yourself that you will think about it tomorrow morning, as soon as you wake up and open your eyes, and before you wash your face, sit down and think about it intensively. So you lull the vigilance of the mind, which "agrees" to make a concession and postpone the decision of this situation until later. I did this many times and was surprised to find that yesterday morning an amazing metamorphosis took place with yesterday's "big problem" - it lost its significance, I even stopped wanting to think about it, it seemed so insignificant in a new perspective.

Get rid of negative thoughts. Clear your head. It may not seem so easy, but the ability to control your mind comes during meditation.

So much has been said about this in the framework of my blog, I will not repeat myself. If you want to relieve stress immediately, then this is a great reason to try or start practicing different ones and see how well it relieves you of stress. But there is a second good feature here, the more you meditate, the better you start to abstract from problems and clear your head of thoughts, and the less stress you get every day due to the fact that your mind becomes calmer.

It becomes easier for you to endure the influence of stress factors, and those things that once introduced you to great excitement and tension as you practice will become mere trifles for you: suddenly traffic jams, city noise, squabbles at work will cease to be problems and render negative impact on you. You will start to wonder how the people around you take these trifles seriously and dramatically and also worry about them, as if the whole world collapsed before their eyes! Although some time ago they themselves were upset because of the little things ...

But one single session of meditation is also beneficial.- you experience a strong relaxation and forget about the problems, the main thing is to concentrate and not let thoughts about what happened to you today enter your head. This is very difficult to do: thoughts will still come, but try not to think about anything at least for a while and switch your attention to the mantra or the image.

During exercise, endorphins are released. happy hormones. Going in for sports you get a surge of good mood plus strengthen the body. This is much more effective than drinking beer, since the latter only weakens your ability to cope with stress, which I have already talked about and will talk about in the next article. And sport strengthens you morally: a healthy mind in a healthy body. That is, playing sports as well as meditation forms in you a long-term ability to resist stress during the day.

You didn't think that some people are so attracted to hardening with cold water? What makes them in severe frosts to commit such, at first glance, a mockery of themselves, like swimming in an ice hole? And what stretches a satisfied smile on the bather's ruddy physiognomy? The answer is endorphins, the well-known “hormones of happiness” (this is a journalistic term, in fact, these are not hormones, but neurotransmitters), which are released when the body is suddenly cooled. It would seem that they would stand out here?

But now I'm going to add a little to the piggy bank of your erudition. It is believed that extreme sports are associated with adrenaline. This is true. But it is not adrenaline that provokes people to dizzying jumps and stunts, it is not for the sake of it that everything happens, as many mistakenly believe. Adrenaline - only makes your heart beat faster, increases your stamina and speed of reaction. But those very thrills, the “high” after a parachute jump, are given by endorphins.

These are not only “happiness hormones”, they contribute to pain relief, the body begins to secrete them in an extreme situation, which it perceives as threatening and, in order to partially exclude the possibility of death from pain shock as a result of a possible injury, the release of this hormone begins, which has such a pleasant side effect.
Perhaps a similar mechanism is triggered by cooling the body, since this is also stress for the body (not to be confused with the stress that is discussed in the article).

A contrast shower is a much softer and more affordable means of hardening the body than winter swimming., anyone can do it. This procedure is not only Can relieve stress and improve mood, but also strongly hardens the body (I GENERALLY stopped getting colds since I took a contrast shower, and my grandfather took it all his life and never had a cold, despite his advanced age).

Not only a contrast shower, but also any water treatment can help relieve tension, such as a hot bath, swimming in a pond, visiting a pool, etc.

Any one you like. The pleasure that you get from is also directly related to the chemical processes in the brain. They are triggered by a harmonious sequence of sounds (or not quite harmonious - depending on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can cheer you up, provided that you like it, no matter how paradoxical it may sound (at least for me it is).

But just for relaxation, I personally use a smooth monotonous and slow sound, the so-called ambient musical style. To many, such music may seem very tedious and boring, but that's the whole point. Many other musical styles are characterized by an intense pressure of emotions in compositions, fast rhythm and tempo, and a sharp change in mood shades. All this, although it can entertain and please you, but in my opinion, it does not always contribute to relaxation due to the fact that such music bombards your brain with an abundance of notes and musical intonations.

If you are tired and want to relax, then it is better to listen to something more contemplative and "enveloping", you may not like this music at first, but at least you will rest. You can listen to an example of compositions from the ambient genre in the audio recordings of my group in contact, for this you just need to join it (you should have seen a link to it on the right side of the site) and click on play, having previously taken a lying position in a comfortable position. At the same time, try to relax and "endure" at least 20 minutes, try to forget about all the problems and do not think about anything, "dissolve" in the music.

To relieve stress, you can walk a little and breathe. It is better to choose a calm and quiet place, such as a park. Avoid hype and large crowds. During the walk, again, try to relax, get rid of thoughts, look around more, direct your gaze outside and not inside yourself and your problems. Contemplative Exercises good for calming. Sit on a bench and look at the tree, peer into its every bend, try not to let anything else occupy your attention for a certain time. This is a subspecies of meditation practice that can be done at any time, even during a lunch break at work.

When walking, the pace of the step is slow, do not run anywhere and do not rush. You can combine it with sports, take a walk, breathe, get to the horizontal bars and parallel bars - hung up, pulled yourself up and the stress was gone!

If such walks cause a feeling of boredom, then

Tip 7 - Start relaxing on the road after work

I know from my own experience that even if the day was not particularly difficult in terms of nervous stress, it’s all the same that the road home can be very tiring or spoil your mood. Many don't know how to relieve stress after work and continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts about work and current problems, abstract from what is happening, do not succumb to general anger and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads. Be calm, try to suppress within yourself those impulses that lead to the fact that you begin to get angry at someone and swear out loud or to yourself. Since all this negativity can put the finishing touches on your evening picture of stress and tension and finally exhaust you. Let others get angry and nervous to the detriment of themselves, but not you!

Here is the golden rule that you must learn. In order not to have to get rid of stress with all sorts of lethal means like pills or alcohol, it is better to minimize its manifestations throughout your day, starting in the morning. How can this be done and can it be done at all? In order to find out, first, let's talk about what stress is and how it accumulates in you.

The nature of stress

First, briefly about what stress is. There is one fundamental point here. It is a mistake to perceive stress as an external phenomenon. It is wrong to think that it generates a stressful situation. It arises within us as a reaction to external circumstances that we perceive as stressful. Feel the difference? This means that stress depends on us, on our reaction, this explains why all people react differently to the same things: someone can become depressed from one unfriendly glance of a passerby, while the other remains iron calm, when everything is falling apart.

Based on this, one very important conclusion suggests itself, which is that how much stress we got depends more on ourselves than on what happened to us. This is a fundamental position. It turns out that although external circumstances can not always be adjusted to considerations of our comfort and balance (it is not always possible to find a less stressful job or leave the city for a quieter place, it is not possible for everyone), but it is always possible to change your perception of what is happening, so that it does not give rise to nervous tension in us. And it's all real.

How to minimize daily stress

I have already partially answered this question in my advice: meditate, it can reduce your sensitivity to external stress factors to a minimum level. Also go in for sports and spend more time in the air, this will strengthen your nervous system. If you are too lazy to do the latter, then at least start with meditation, this is a must if you want to become calmer and less stressed! You shouldn't, it will only harm your nervous system, so that mental fatigue will only accumulate faster in the future!

You can also read my article on . Since the less you are nervous, the less stress accumulates. It is better for you to use the lessons that are given in this article, especially pay attention to breathing exercises, their use just refers to the answer to the question how to relieve stress quickly without spending a lot of time.

And finally, something very important. Be calm and unruffled. Remember that much of what happens to you daily: affairs at work, the reaction of others to you, random conflicts - this is all sheer nonsense!

Work is bullshit

Work is just a way to get money, don't take it seriously.(This does not mean that it should not be approached responsibly, it means that you need to determine a place for it in your life, and not allow it to go beyond the boundaries of the area where you localized it) Your failures at work can not always be identified with personal failures: a huge gulf often stretches between a person and his profession, so if you can’t cope with something at work, this does not mean that you are a worthless person (of course, many companies try to form the opposite opinion in their employees: it is not beneficial for them that an employee stopped identifying with your work and being so philosophical about your failures, they want to see you take corporate goals as personal goals).

Human relationships are rubbish

All relationships with strangers, intrigues are also nonsense and trifles that you should not pay attention to. What others think about you, your colleagues is their own business and their perception of you, moreover, it can be distorted by the characteristics of the perceiver's personality. Worry less about what other people around you think about you.

You should not torment yourself and prove something to someone for the sake of principle, because you won’t prove anything anyway, everyone will remain with their own, the only thing they will get is a large portion of negativity. What a bad economy! Do not take part in squabbles and showdowns where everyone only does what sticks out his ego, his beliefs, his character. These are not the disputes in which the truth is born, this is a dispute for the sake of the dispute itself!

Try to behave in such a way that the negativity of other people does not cling to you.: smile at rudeness. This is not a call to turn your left cheek when you are hit on the right. Still, it's not bad at all to put people in their place in certain situations and not allow you to be treated as they please.

This advice concerns the fact that you do not need to take part in senseless swearing and showdown in response to rudeness in transport, at work or on the street from colleagues, drivers, bystanders, etc. In those situations from which you can get out with a smile , while maintaining a good mood and not getting dirty with someone else's dirt and at the same time not losing your positions, do this (come out with a smile - the winner!), And do not waste your energy on proving something to someone.

In short, if a colleague is systematically rude to you, you need to tactfully put him in his place and no longer sort things out, but you don’t have to swear with all sorts of cleaners, security guards and other heads of barriers that you see for the first and last time. Judge by the situation.

Smile more!

And generally speaking, smile more often!. A smile is a magical thing! She is able to disarm anyone and discourage him from sending waves of negativity in your direction. Believe me, if you need to get something from someone, except for some special cases, “assaults” on a person will not have the same effect as a symbol of goodwill - a smile. In response to the “collision”, a person turns on a protective reaction and he begins to answer you in the same way, even if he knows that you are right, he simply cannot do it differently, since he is offended and forced to defend himself. Negativity only causes negativity!

But at the same time, you yourself should be lenient towards people overwhelmed with tension and negativity who do not know how to
restrain your emotions and keep the situation under control: you do not need to respond with an immediate rebuff to their abuse and assaults. I have already spoken about this, if the situation can be resolved without quarrels, then try to contribute to this. Smile at the swearing and ignore it where possible. Let your thoughts not be occupied by some petty disassembly.

That's probably all. In the next article, I will write about why you should not drink alcohol or sedative pills in order to relieve stress and tension.

The existence of any of us consists of both pleasant moments and negative ones. The main thing is to be able to protect ourselves from what destroys our emotional state, affects nervous tension, provokes stress. It is clear that the world will not be completely perfect. Therefore, you need to understand how it is possible to relieve stress, nervous tension on your own.

Before getting rid of the negative consequences of our existence, improving our nervous state, we need to know what can provoke stress itself, excite nervous tension. Endless fuss, work stress, conflicts with close relatives, rude words thrown after strangers, lack of financial resources, growing debts, emotional stress, the inability to purchase your own home - all this somehow knocks you out of a calm, balanced life cycle, shakes the tension, psyche, causes nervous stress. Completely skip all these factors is unrealistic. However, we must try to reduce the result of accepting negativity to a minimum, to omit the circumstances that cause stress and increase nervous tension. If you can’t get around negative situations, then take note of how it is necessary to reduce nervous tension.

False tricks to relieve stress and nervous tension on your own

It is often believed that to escape from questions, relieve stress, relieve nervous tension, in fact, with the help of alcohol, drugs, and other medications. Apparently they believe that after drinking a couple of bottles of beer or a few shots of vodka, taking a narcotic pill, another hopping suspension, it will immediately become easier, as if stress has been removed. Believe me, this is an erroneous opinion that does not get rid of problem situations, but only creates new ones. In these cases, you can calm down only for a while, then most often a drug, alcohol or drug addiction is acquired, which leads to an endless search for relaxing means. Simply put, these drugs will not succeed in relieving stress, reducing nervous tension.

Real steps to beat stress and relieve nervous tension

The first stage of release from nervous tension is considered a positive daily attitude. It is necessary to accustom yourself to get up every day in a good mood. To do this, just go to the mirror, smile, give the installation that everything will be fine today. Believe me, it will work if you carry out such manipulations daily. Next, take care of cleaning the bed, exercising, personal hygiene, a delicious breakfast, and a fragrant mug of coffee. Say a couple of kind words to your household, kiss, hug the children, see them off. Thus, they will receive a positive charge of energy. And therefore, the stress that has arisen, the nervous tension that has arisen, they no longer threaten.

The next step to relieve stress is a vigorous walk in the air. During periods of irritability, anxiety, depression, it is better to go to the store and other necessary places on foot, and not get there by car or public transport. Breathe deeply, inhaling the aromas of flowers, the smells of trees, freshly cut grass, a frosty morning. You will certainly see that nature is capable of miracles, nervous tension will gradually begin to recede, and stress will disappear with it.

Communicating with nature is soothing.

Having some free time, devote it to communication with nature. To do this, it is not necessary to leave the city, to the resorts - just visit the city park, walk along the alley, go up to the tree, hug it, or just stand by, breathing in the fresh air. Take a trip to the river bank, notice the flow of water, imagining the problems flowing along with it. The chirping of birds above your head, the barking of neighbors' dogs, the croaking of frogs will help you escape from surging stressful circumstances, relieve stress. Walk more often, communicate with nature - you will notice a gradual improvement in your own well-being, which, like a hand, will help relieve nervous tension.

Many psychologists believe that having cats, dogs, aquarium fish - better than any pharmacy depressants, you can relieve stress, reduce nervous tension. Since ancient times, the Egyptians idolized cats, considered them sacred. This fluffy creature is able to give as much tenderness to its owner as it is impossible to even imagine. Stroke your pet more often, especially if the nervous tension goes off scale, this action will help relieve stress.

And the expression "a dog is a man's best friend" also speaks volumes. No animal has so much devotion to its owner. They are able to feel the mood of people, take away negative energy, give genuine love. Get a furry friend, walk with him, train him, let him protect himself from unnecessary negativity, give them a chance to relieve your stress, relieve nervous tension.

The ancient Chinese spoke about fish, as if they knew how to pacify the human mind. One has only to sit for some time in front of the aquarium, watch the swimming fish - that's it, your mind is resting.

Male and female stress. What is the difference?

Everyone is subject to stress: men and women. However, it is impossible to get rid of it according to one recipe. Ladies, for example, can simply cry out their bad mood. Tears are unacceptable for men - they keep everything in themselves. Although, most likely this is a stupid prejudice. Spilling emotions through tears is a good option for self-healing. So, when a woman cries, a man can captivate himself with what he loves. For example, fishing, hunting, repairing cars, constructing any necessary things, gatherings with friends, looking for adventures, treasures, for example, when hiking with a metal detector. Nervous tension for men also helps to relieve lovemaking. Women's anxieties, irritability, stress can be removed with a passion for indoor flowers, cooking some delicious dishes, knitting, sewing interesting things, eating a small amount of sweets, shopping, hairdressing, visiting spas.

Water is the best helper in the war against nervous tension

In addition to all the above methods that could relieve stress, reduce nervous tension, ordinary water can be called. It seems incredible that simple water can cure nervous tension, but it is true. In moments when you want to close yourself from everyone, to be alone with your anxieties, hardships, you just need to immediately go to the shower. Yes Yes exactly. Standing under a stream of warm water, it is really possible to wash away the negative moments of a weekday, feeling unwell, groundless worries, and nervous tension. Just at the same time, you need to mentally say to yourself that with flowing water, all misfortunes, troubles, hardships, stress are washed away. The shower is able to throw off a bunch of bad emotions, relieve stress, recharge with energy, cheerfulness. Feel that the situation is heating up - rather go to the shower. If this is not possible, for example, at work, just close where there is a sink, wash yourself. Turn on the water, listen to how it flows, again mentally imagine the adversity being washed away. This option works just as well as all the others, it will perfectly help relieve stress, reduce nervous tension.

Music is another tool to help relieve stress.

If you have a bad mood, nervous tension - listen to the music. A melody in a classical style miraculously affects the nervous system. Under such sounds, they meditate, get inspired, and just relax. If it is not possible to turn on the music loudly, use a special headset, that is, headphones. Retire or sit comfortably, plug in your headphones, turn on your favorite songs, start enjoying. The process may take several hours if there are no distractions, such as hungry children, a husband, an unfed dog, a dirty apartment, unfulfilled tasks at work, etc. It is better to relieve nervous tension musically after performing all routine tasks, only after getting rid of everything, you can try to relieve stress, reduce nervous tension.

In modern life, we are forced to be in constant motion. Career, home life, children, family - sometimes a day is not enough for all this. As a result, it is not always possible to get a good night's sleep. Hence the growing nervous tension and stress. To prevent this from happening, it is worth finding time for a good sleep, the necessary rest. At best, the body is restored during dreams lasting 7-8 hours. Be sure to change your surroundings while on vacation. The ideal option would be a trip somewhere far away, to the sea, to a sanatorium, mountains, waterfalls. As already mentioned, nature perfectly recharges with positive emotions, gives strength, eliminates nervous tension. Even a week is enough to reset your body. If there is no financial opportunity to go far away, take a short hike, a trip to the surrounding area. Everywhere there are enough forests, lakes, rivers - here they will become a haven. Get tents, barbecue, meat, vegetables and feel free to go with your family for a three-day picnic. These few days are enough to change the mood. This option is also a good method to relieve stress, reduce psychological stress.

Sports regular exercise

People who lead an energetic lifestyle are less stressed and nervous. The fact is that during sports activities, the so-called hormones of happiness are produced. Athletes get incredible pleasure from keeping their body in good shape. Here they should take an example. At a professional level, it is not at all necessary to engage in athletics, kayaking. But light morning jogging, skiing, skating, table tennis, amateur football, basketball will not hurt anyone. Even ordinary checkers and chess can bring you out of a depressive stupor. Remember these simple things, follow a healthy lifestyle, develop and consolidate healthy traditions in your families - then stress and nervous tension will bypass, freeing up the area for blissful, memorable hours.

To accept positive emotions, to some extent relieve stress is possible with the help of exciting hobbies. No one says that by collecting collectible stamps, searching for old valuables with a metal detector, collecting various figurines, one cannot free oneself from bad thoughts, irritability or anxiety. Being carried away by a favorite pastime, every person on a subconscious level receives perfect satisfaction. Conclusion - you should find a hobby. Even watching an entertaining movie, solving a crossword puzzle, reading a captivating book will help relieve nervous tension and help relieve stress.

Positive communication is the cure for stress

You can save yourself, or even relieve stress, by casual, free communication with positive people. There will always be those who will make you smile, win you over with their funny stories, and delight you with unpredictability. It can be friends, girlfriends, relatives, small children. Psychologists have noticed more than once that communication with children causes smiles, childlike immediacy, and can relieve nervous tension. If you don’t have your own kids, you can watch funny videos with children’s participation. This will certainly charge you with positive emotions, inspire you to new things, and give you confidence in the future. Perhaps, watching such videos, there will be a desire to have a child, which can relieve stress. Children are always happiness, joy, strength. Here you have a way out of a depressive state, a drug that helps to relieve nervous tension to some extent.

Conclusion

After analyzing the main techniques that can relieve stress, reduce nervous tension, we can draw the following conclusions for ourselves.

• First, try to let go of the situations that triggered the stress. causing mental discomfort and nervous tension. Avoid negative feelings, people, words, circumstances. Smile more often, give smiles to others.
• Second, do not resort to alcohol, drugs, other medications that contribute to induce attachment. Remember - they will not help relieve stress, they will not bring your emotional balance to a positive level, they will not remove nervous tension. On the contrary, they will only exacerbate the already suppressed nervous tension. The moment of relaxation will be deceptive, short-lived. But the result of such a weakening will certainly be a hangover, withdrawal, headache, a desire to repeat such procedures. Stress will become even more aggravated, it will no longer be possible to remove it on your own.
• Third, learn to live a fulfilling life, lead a healthy lifestyle, have a proper rest, eat, communicate with nature, animals, positive people, find an exciting activity, hobby, direct your thoughts in a positive direction. Adhering to these principles, you will be able to relieve stress ahead of time without doctors, you will be able to relieve nervous tension without outside help.

Well, if the situation is not at all important, despondency becomes protracted, nervous tension grows, you should go to a good psychotherapist doctor. Here you can’t do without medical help, it’s impossible to relieve stress by itself, relieve nervous tension, you can’t engage in self-treatment.