How to get rid of negative emotions, restore peace of mind and health? These helpful tips will help you!

Why are more and more people seeking to find peace of mind?

In our time, people live very restlessly, which is due to various negative realities of a political, economic and social nature. Added to this is a powerful stream of negative information that falls on people from television screens, from Internet news sites and newspaper pages.

Modern medicine is often unable to relieve stress. She is not able to cope with mental and physical disorders, various diseases that are caused by mental imbalance due to negative emotions, anxiety, anxiety, fear, despair, etc.

Such emotions have a destructive effect on the human body at the cellular level, deplete its vitality, and lead to premature aging.

Insomnia and loss of strength, hypertension and diabetes, diseases of the heart and stomach, cancer - this is not a complete list of those serious ailments, the main cause of which can be stressful conditions of the body resulting from such harmful emotions.

Plato once said: “The biggest mistake of doctors is that they try to cure a person's body without trying to cure his soul; however, soul and body are one and cannot be treated separately!”

Centuries have passed, even millennia, but this saying of the great philosopher of antiquity remains true today. In modern living conditions, the problem of psychological support for people, protecting their psyche from negative emotions has become extremely relevant.

1. Healthy sleep!

First of all, it is important to have a healthy, sound sleep, because it has a powerful sedative effect on a person. A person spends about a third of his life in a dream, i.e. in a state where the body restores its vitality.

Good sleep is extremely important for health. During sleep, the brain diagnoses all the functional systems of the body and launches the mechanisms of their self-healing. As a result, the nervous and immune systems are strengthened, metabolism, blood pressure, blood sugar, etc. are normalized.

Sleep speeds up the healing of wounds and burns. People with good sleep are less likely to suffer from chronic diseases.

Sleep gives many other positive effects, and most importantly, the human body is updated during sleep, which means that the aging process slows down and even reverses.

In order for sleep to be complete, the day should be active, but not tiring, and dinner should be early and light. After it, it is advisable to take a walk in the fresh air. The brain needs to be given a couple of hours of rest before going to bed. Avoid watching TV programs in the evening that load the brain and excite the nervous system.

It is also undesirable to try to solve any serious problems at this time. It is better to engage in light reading or a calm conversation.

Ventilate your bedroom before going to bed, and leave the windows open during the warmer months. Try to get a good orthopedic mattress for sleeping. Nightwear should be light and well-fitted.

Your last thoughts before falling asleep should be gratitude for the past day and hope for a good future.

If you wake up in the morning, you feel a surge of vivacity and energy, then your sleep was strong, healthy, refreshing and rejuvenating.

2. Rest from everything!

We are accustomed to perform daily hygienic, health-improving procedures related to taking care of the physical health of our body. This is a shower or bath, brushing your teeth, morning exercises.

Just as regularly, it is desirable to perform certain psychological procedures that cause a calm, peaceful state, contributing to mental health. Here is one such procedure.

Every day, in the midst of a busy day, you should put aside all your affairs for ten to fifteen minutes and be in silence. Sit in a secluded place and think of something that completely distracts you from daily worries and introduces you into a state of serenity and peace.

These can be, for example, pictures of beautiful, majestic nature presented in the mind: the contours of mountain peaks, as if drawn against the blue sky, the silvery light of the moon reflected by the sea surface, a green forest glade surrounded by slender trees, etc.

Another soothing procedure is the immersion of the mind in silence.

Sit or lie down in a quiet, private place for ten to fifteen minutes and relax your muscles. Then focus your attention on a specific object in your field of vision. Watch him, look into him. Soon you will want to close your eyes, your eyelids will become heavy and droop.

Start listening to your breath. Thus, you will be distracted from extraneous sounds. Feel the pleasure of immersing yourself in silence and a state of serenity. Calmly watch how your mind falls silent, separate thoughts float away somewhere.

The ability to turn off thoughts does not come immediately, but the benefits of this process are enormous, because as a result you achieve the highest degree of peace of mind, and a rested brain significantly increases its efficiency.

3. Daytime sleep!

For health purposes and to relieve stress, it is recommended to include in the daily routine the so-called siesta, which is widely practiced mainly in Spanish-speaking countries. This is an afternoon nap, the duration of which usually does not exceed 30 minutes.

Such a dream restores the energy costs of the first half of the day, relieves fatigue, helps a person become calm and rested and return to vigorous activity with fresh strength.

Psychologically, a siesta, as it were, gives a person two days in one, and this creates spiritual comfort.

4. Positive thoughts!

Soaps are born first, and only then action. Therefore, it is so important to direct thoughts in the right direction. In the morning, recharge yourself with positive energy, positively set yourself up for the coming day, saying mentally or aloud approximately the following statements:

“Today I will be calm and businesslike, friendly and affable. I will be able to successfully complete everything that I have planned, I will cope with all unforeseen problems that arise. No one and nothing will take me out of a state of peace of mind.

5. Calm state of mind!

It is also useful during the day for the purpose of self-hypnosis to periodically repeat the key words: “calm”, “serenity”. They have a calming effect.

If, nevertheless, any disturbing thought appears in your mind, try to immediately displace it with an optimistic message to yourself, setting you up that everything will be fine.

Try to break through any dark cloud of fear, anxiety, anxiety hanging over your consciousness with light rays of joy and completely dispel it with the power of positive thinking.

Call on your sense of humor as well. It is important to set yourself up so as not to worry about trifles. Well, what to do if you have not a trifling, but a really serious problem?

Usually a person reacts to the threats of the surrounding world, worries about the fate of his family, children and grandchildren, fears various life hardships, such as war, illness, loss of loved ones, loss of love, business failure, job failure, unemployment, poverty, etc. P.

But if this happens, then you need to show self-control, prudence, displace anxiety from consciousness, which does not help in anything. It does not provide answers to questions that arise in life, but only leads to confusion in thoughts, useless waste of vitality and undermining health.

A calm state of mind allows you to objectively analyze emerging life situations, make optimal decisions and, thereby, resist adversity and overcome difficulties.

So in all situations, let your conscious choice always be calm.

All fears and anxieties belong to the future tense. They escalate stress. So, to relieve stress, you need these thoughts to dissipate, to disappear from your consciousness. Try to change your attitude so that you live in the present tense.

6. Own rhythm of life!

Concentrate your thoughts on the present moment, live "here and now", be grateful for every well-lived day. Set yourself up to take life lightly, like you have nothing to lose.

When you are busy with work, you are distracted from restless thoughts. But you should develop a natural, and therefore appropriate pace of work for your temperament.

Yes, and your whole life should go at a natural pace. Try to get rid of the haste and fuss. Do not strain your strength excessively, do not spend too much vital energy in order to quickly do all the work and solve the problems that arise. Work should be done easily, naturally, and for this it is important to apply rational methods of its organization.

7. Proper organization of working time!

If, for example, the work is of an office nature, then leave only those papers on the table that are relevant to the task being solved at the time. Determine the priority order of the tasks before you and strictly follow this order when solving them.

Take on just one task at once and try to thoroughly deal with it. If you have received enough information to make a decision, then do not hesitate to make it. Psychologists have found that fatigue contributes to feelings of anxiety. So organize your work in such a way that you can start resting before fatigue sets in.

With a rational organization of work, you will be surprised at how easily you cope with your duties, solve the tasks.

It is known that if the work is creative, interesting, exciting, then the brain practically does not get tired, and the body gets tired much less. Fatigue is caused mainly by emotional factors - monotony and monotony, haste, tension, anxiety. Therefore, it is so important that the work arouses interest and a sense of satisfaction. Those who are absorbed in what they love are serene and happy.

8. Self-confidence!

Develop self-confidence in your own abilities, in the ability to successfully cope with all matters, solve the problems that arise in front of you. Well, if you don’t have time to do something, or some problem is not solved, then you should not needlessly worry and get upset.

Consider that you have done everything in your power, and accept the inevitable. It is known that a person quite easily puts up with life situations that are undesirable for him, if he understands that they are inevitable, and then forgets about them.

Memory is a wonderful ability of the human mind. It allows a person to accumulate knowledge that is so necessary for him in life. But not all information should be memorized. Learn the art of selectively remembering the mostly good things that happened to you in life and forgetting the bad ones.

Fix your life successes in your memory, remember them more often.

This will help you maintain an optimistic mindset that drives out worry. If you are determined to develop a mindset that will bring you peace and happiness, then follow a life philosophy of joy. According to the law of attraction, joyful thoughts attract joyful events in life.

Respond with all your heart to any, even the smallest joy. The more even small joys in your life, the less anxiety, more health, vitality.

After all, positive emotions are healing. Moreover, they heal not only the soul, but also the human body, since they displace negative energy that is toxic to the body and maintain homeostasis¹.

Strive to achieve peace of mind and harmony in your home, creating a peaceful, friendly atmosphere in it, communicate with children more often. Play with them, observe their behavior and learn from them a direct perception of life.

At least for a short time, immerse yourself in such an amazing, beautiful, serene world of childhood, where there is a lot of light, joy and love. Pets can have a beneficial effect on the atmosphere.

Helps to maintain peace of mind, relax after a busy day, as well as calm, quiet, melodious music and singing. In general, try to make your home an abode of peace, tranquility and love.

Distracting from your problems, show more interest in others. In your communication, conversations with relatives, friends and acquaintances, let there be as few negative topics as possible, but more positive, jokes and laughter.

Try to do good deeds that evoke a joyful, grateful response in someone's souls. Then your heart will be calm and good. By doing good to others, you are helping yourself. So fill your souls with kindness and love. Live calmly, in harmony with yourself and the world around you.

Oleg Goroshin

Notes and feature articles for a deeper understanding of the material

¹ Homeostasis - self-regulation, the ability of an open system to maintain the constancy of its internal state through coordinated reactions aimed at maintaining dynamic balance (

How to find peace of mind

Probably, every person wants to always be calm and balanced, and experience only pleasant excitement, but not everyone succeeds. To be honest, only a few people know how to feel this way, and the rest live like “on a swing”: first they rejoice, and then they get upset and worry - unfortunately, people experience the second state much more often.

What is mental balance, and how to learn to be in it all the time, if it doesn’t work out in any way?

What does mental balance mean?

Many people think that peace of mind is a utopia. Is it normal when a person does not experience negative emotions, does not worry about anything and does not worry? Probably, this happens only in a fairy tale, where everyone lives happily ever after. In fact, people forgot that the state peace of mind, harmony and happiness is completely normal, and life is beautiful in various manifestations, and not only when everything turns out “our way”.

As a result, in case of violations or complete absence of emotional health, physical health is seriously affected: not only nervous disorders occur - serious diseases develop. If you lose for a long time peace of mind, you can "earn" peptic ulcer, skin problems, diseases of the heart and blood vessels, and even oncology.

In order to learn to live without negative emotions, you need to understand and realize your goals and desires, without replacing them with anyone's opinions and judgments. People who know how to do this live in harmony with both the mind and the soul: their thoughts do not disagree with words, and words do not disagree with actions. Surrounding such people also understand, and are able to perceive any situation correctly, therefore they are usually respected by everyone - both at work and at home.

How to find and restore peace of mind

So can it be learned? You can learn everything if you have a desire, but many people, complaining about fate and circumstances, do not really want to change anything in life: having got used to the negative, they find in it the only entertainment and a way to communicate - it is no secret that it is negative news that is discussed in many teams with great heat.

If you really want to find peace of mind, and to perceive the world around you with joy and inspiration, try to consider and use the methods that are described below.

• Stop reacting to situations in the "usual" way, and start asking yourself: How am I creating this situation? That's right: we create any situations that "form" in our lives ourselves, and then we cannot understand what is happening - we need to learn to see the cause-and-effect relationship. Most often, our thoughts work on the negative course of events - after all, the worst expectations are more habitual than the expectation of something good and positive.
• Look for opportunities in any trouble, and try to respond "inappropriately." For example, if your boss “broke off” at you, don’t be upset, but rejoice - at least smile and thank him (for a start, you can mentally) for reflecting your internal problems like a mirror.
• By the way, gratitude is the best way to protect yourself from negativity and return peace of mind. Develop a good habit every evening to thank the Universe (God, Life) for the good things that happened to you during the day. If it seems to you that there was nothing good, remember the simple values ​​\u200b\u200bthat you have - love, family, parents, children, friendship: do not forget that not every person has all this.
• Constantly remind yourself that you are not in past or future problems, but in the present - "here and now." Every person at any moment of time has everything necessary to be free and happy, and this state continues as long as we do not allow past grievances or worst expectations to take possession of our consciousness. Look for the good in every moment of the present - and the future will be even better.
• You should not be offended at all - it is harmful and dangerous: many practicing psychologists note that patients who carry grievances for a long time develop the most serious diseases. Including oncology. It is clear that about peace of mind there is no talk here.
• Sincere laughter helps to forgive insults: if you can’t find something funny in the current situation, cheer yourself up. You can watch a funny movie or a fun concert, turn on fun music, dance or chat with friends. Of course, you should not discuss your grievances with them: it is better to look at yourself from the outside, and laugh at the problems together.
• If you feel like you can't handle "dirty" thoughts, learn to replace them: use short positive affirmations, meditation, or small prayers - for example, try replacing a negative thought with a wish for the whole world. This method is very important: after all, at one moment in time we can keep only one thought in our head, and we ourselves choose “what thoughts to think.”
• Learn to track your condition - be aware of what is happening to you "here and now", and soberly assess your emotions: if you get angry or offended, try to stop interacting with others, at least for a short time.
• Try to help other people as soon as possible - it brings joy and peace. Only help those who really need it, and not those who want to make you a “hanger” for their problems and grievances.
• A great way to help restore peace of mind is regular exercise. fitness and walks: the brain is saturated with oxygen, and the level of “happy hormones” rises. If something oppresses you, you are anxious and worried, go to a fitness club or gym; if this is not possible, just run or take a walk in the park or at the stadium - wherever you can. Mental balance is hardly possible without physical health, and a person who does not know how to achieve balance cannot become completely healthy - he will always have disorders and diseases.

"Cheerful" posture - the path to peace of mind

Psychologists note that people who monitor their posture are much less prone to stress and anxiety. There is nothing complicated here: try to hunch over, lower your shoulders, head, and breathe heavily - in just a few minutes, life will seem difficult to you, and those around you will begin to annoy you. And, on the contrary, if you straighten your back, raise your head, smile and breathe evenly and calmly, your mood will immediately improve - you can check. Therefore, when you work while sitting, do not stoop and do not “squint” in a chair, keep your elbows on the table, and put your legs next to each other - the habit of throwing your legs over your legs does not contribute to balance. If you are standing or walking, distribute your body weight evenly on both legs, and do not slouch - keep your back straight. Try to consciously keep your posture for several days, and you will notice that there are fewer bad thoughts, and you want to smile more often.

All these methods are very simple, but they only work when we apply them, and not just know about them and continue to think about how we can achieve peace of mind and change our lives for the better.

Probably, every person wants to always be calm and balanced, and experience only pleasant excitement, but not everyone succeeds. To be honest, only a few people know how to feel this way, while the rest live like “on a swing”: first they rejoice, and then they get upset and worry - unfortunately, people experience the second state much more often.

What is mental balance, and how to learn to be in it all the time, if it doesn’t work out in any way?

What does mental balance mean?

Many people think that peace of mind is a utopia. Is it normal when a person does not experience negative emotions, does not worry about anything and does not worry? Probably, this happens only in a fairy tale, where everyone lives happily ever after. In fact, people forgot that the state peace of mind, harmony and happiness is completely normal, and life is beautiful in various manifestations, and not only when everything turns out “our way”.

As a result, in case of violations or complete absence of emotional health, physical health is seriously affected: not only nervous disorders occur - serious diseases develop. If you lose for a long time peace of mind, you can "earn" peptic ulcer, skin problems, diseases of the heart and blood vessels, and even oncology.

In order to learn to live without negative emotions, you need to understand and realize your goals and desires, without replacing them with anyone's opinions and judgments. People who know how to do this live in harmony with both the mind and the soul: their thoughts do not disagree with words, and words do not disagree with actions. Such people also understand those around them, and they know how to correctly perceive any situation, therefore they are usually respected by everyone - both at work and at home.

How to find and restore peace of mind

So can it be learned? You can learn everything if you have a desire, but many people, complaining about fate and circumstances, actually do not want to change anything in life: having got used to the negative, they find in it the only entertainment and a way to communicate - it is no secret that it is negative news that is discussed in many teams with great heat.

If you really want to find peace of mind, and to perceive the world around you with joy and inspiration, try to consider and use the methods that are described below.

• Stop reacting to situations in the "usual" way, and start asking yourself: How am I creating this situation? That's right: we create any situations that "form" in our life ourselves, and then we cannot understand what is happening - we need to learn to see the cause-and-effect relationship. Most often, our thoughts work on the negative course of events - after all, the worst expectations are more habitual than the expectation of something good and positive.

• Look for opportunities in any trouble, and try to respond "inappropriately." For example, if your boss “broke off” at you, don’t be upset, but rejoice - at least smile and thank him (for a start, you can mentally) for reflecting your internal problems like a mirror.
• By the way, gratitude is the best way to protect yourself from negativity and return peace of mind. Develop a good habit every evening to thank the Universe (God, Life) for the good things that happened to you during the day. If it seems to you that there was nothing good, remember the simple values ​​\u200b\u200bthat you have - love, family, parents, children, friendship: do not forget that not every person has all this.
• Constantly remind yourself that you are not in past or future problems, but in the present - "here and now." Every person at any moment of time has everything necessary to be free and happy, and this state continues as long as we do not allow past grievances or worst expectations to take possession of our consciousness. Look for the good in every moment of the present and the future will be even better.

• You should not be offended at all - it is harmful and dangerous: many practicing psychologists note that patients who carry grievances for a long time develop the most serious diseases. Including oncology. It is clear that about peace of mind there is no talk here.
• Sincere laughter helps to forgive insults: if you can’t find something funny in the current situation, cheer yourself up. You can watch a funny movie or a fun concert, turn on fun music, dance or chat with friends. Of course, you should not discuss your grievances with them: it is better to look at yourself from the outside, and laugh at the problems together.
• If you feel like you can't handle "dirty" thoughts, learn to replace them: use short positive affirmations, meditation, or small prayers - for example, try replacing a negative thought with a wish for good to the whole world. This method is very important: after all, at one moment in time we can keep only one thought in our head, and we ourselves choose “what thoughts to think.”

• Learn to track your condition - be aware of what is happening to you “here and now”, and soberly evaluate your emotions: if you get angry or offended, try to stop interacting with others, at least for a short time.
• Try to help other people as soon as possible - it brings joy and peace. Only help those who really need it, and not those who want to make you a “hanger” for their problems and grievances.

• A great way to help restore peace of mind is regular exercise. fitness and walks: the brain is saturated with oxygen, and the level of “happy hormones” rises. If something oppresses you, you are anxious and worried, go to a fitness club or gym; if this is not possible, just run or take a walk in the park or at the stadium - wherever you can. Mental balance is hardly possible without physical health, and a person who does not know how to achieve balance cannot become completely healthy - he will always have disorders and diseases.

"Cheerful" posture - the path to peace of mind

Psychologists note that people who monitor their posture are much less prone to stress and anxiety. There is nothing complicated here: try to hunch over, lower your shoulders, head, and breathe heavily - in just a few minutes, life will seem difficult to you, and those around you will begin to annoy you. And, on the contrary, if you straighten your back, raise your head, smile and breathe evenly and calmly, your mood will immediately improve - you can check. Therefore, when you work while sitting, do not stoop or “squint” in a chair, keep your elbows on the table, and

Erofeevskaya Natalya

Calmness, only calmness... But how to remain calm if everything inside is bubbling, unspoken words, accumulated tension and threatens to spill over into the immediate environment? Familiar situation? But everyone wants to remain self-confident, calm and in control of their own behavior - this is strength, this is self-satisfaction, this is the health of the body and strong nerves.

What to do to relieve tension and not feel like a barrel of gunpowder, for which there are a lot of sparks? Consider common recommendations and techniques that will provide the basis for creating a calm internal atmosphere.

Settle for calmness and peace of mind

The first thing that comes to mind is relaxation, meditation and prayer for those who have faith in their souls. Relaxing regular practice helps to restore peace of mind and inner harmony in a short time. And here the main mistake occurs: a person satisfied with the result of meditating techniques stops classes, and everything returns to normal. The same nervousness and the same anxiety in a matter of days drags the soul and body into heavy chains.

Each person chooses the method of relaxation that suits him, performing a kind of ritual:

believers read prayers, turning over the rosary;
sports people run skiing in winter, and in summer in parks, sand or mountain paths;
a walk before going to bed or meeting the dawn, communication with animals, crop production, fishing or hunting;
needlework, playing musical instruments, creativity;
give the opportunity to feel yourself, hear yourself, find a state of harmony in yourself and your place in the world around you.

The main rule: the way of relaxation is individual, and the habit of giving yourself a rest should be as daily as brushing your teeth or walking the dog - by the way, walking the dog is also an option.

What is the principle of peace?

The balance of the soul, health and thoughts of a person is the basis of his calmness. Emotions not included in this list can shake any "cold" head. However, this does not mean at all that you need to be a cracker or a rusty nail in which not a shadow of the living remains - emotions of any sign, both positive and negative, decorate life, making it brighter, more interesting, more exciting. The question is how expensive emotions are for a particular person: did you feel the situation and let it go or does it continue to be feverish for a day, two, a week? Thoughts in my head are spinning and spinning, not letting me think about anything else, insomnia and fatigue, growing psychosis are the signs.

Maintaining balance is not easy, but it is possible. We offer several rules on how not to succumb to the provocations of the outside world and remain true to yourself, while maintaining an internal source of confidence:

Calm is not synonymous with sleepiness! Drowsiness is apathy and unwillingness to act, which over time threatens to develop into and detachment from life problems that have nothing to do with the inner harmony of a person.
In a state of nervousness, concentrate on the ability to see the situation or the life picture as a whole, without detailing - this will allow you not to spray and cycle on unpleasant little things that pull the balance on yourself.

3. Do not expect calm from the outside: the world around you is dynamic and does not stand still for a single second - it is ridiculous to expect some kind of stability from it. Life brings different surprises: it's good if they turn out to be exciting, but pleasant, but what if the surprise is not so good? Breathe in, breathe out, and say to yourself, “I can handle this!” - of course you can do it! if only simply because circumstances sometimes do not give other options.

4. The rule that people know about, but do not use: look for pluses in everything. Got fired? – more attention to the family and a chance to find yourself in a different direction. ? - there is no snoring, scandals, there is order in the house, silence and exceptional enjoyment of peace. Do children study poorly? Einstein, who received the Nobel Prize, was expelled from school altogether. Over time, this habit will become stronger and work automatically: before you have time to think, the positive aspects of what is happening are already right there!

5. People are worried about: their own, loved ones, friends, colleagues ... We must learn to take it for granted: life is such that no one will remain in it forever - everyone is mortal, and everyone’s turn will come in due time. Of course, I would like it later, but it’s written to someone like it was written - it won’t hurt to be a little fatalist with faith in fate.

6. It is not worth pushing events and people around us: exhaustion with work and life's speed is the main trouble of our century. Exceptional faith in such a necessary resistance to everyone and everything can and is impressive - “You are so strong (strong), no circumstances will break you!”, But the harm from this is much more than good.

Sometimes you need to let go of circumstances: perhaps some other factor or an unexpected turn will arise that will radically change the perception of the situation.

Place of calm

This is not about the cemetery - although yes, let's be honest: the most peaceful place on the planet. But while the heart is beating hot in the chest, it is worth taking care of a corner of personal solitude. A treasured place in which there are no phone calls, a TV with frightening news, sucking the Internet into its bottomless womb - half an hour on a balcony or on a park bench will help put your thoughts and feelings in order, curb overwhelmed emotions.

Do not ignore your favorite pastime: no matter what happens in this turbulent world, you can set aside half an hour or an hour for a hobby a day. Knitting, embroidery, modeling, modeling, drawing - anything, if only in these moments you were comfortable, calm and turned off your brains from existing problems. The place of employment is also important in this case: if the children urgently needed help with their homework, the cat needed canned food from the refrigerator, a friend remembered that you had not yet dissuaded the required two hours on the phone today, and the husband slams lids on empty pans - the idea is to spend half an hour in his pleasure failed miserably. Solution? To feed all the hungry, to conduct strict briefings with relatives, and to turn off the phones - any person has the right to a few personal minutes of doing what they love.

Huge malls are no place to relax. Bright light, oppressive concrete, glass and crowds of people - there can be no talk of any comfort and solitude. Have you often noticed fatigue after hypermarkets and boutique trips? - here it is, the signal of the body about a serious loss of vitality. Forest, river, swimming in the pool, in the nearest park - the healing effect of nature will give a feeling of influx of strength, energy, allowing you to fully relax both your soul and body.

Learn to gradually relax and manage peace of mind, remembering at the same time: you should not fight with life - you have to live and enjoy life!

January 22, 2014, 18:15