Stress and weight. How to get rid of “eating” due to nervousness? Meditative breathing: basic exercise

Have you ever asked for more during a family meal, not because you were hungry, but to please your mother-in-law who was trying so hard? Or maybe you've ever ordered dessert in a cafe just because your best friend really wanted to share a large piece of butter cake with you? You didn’t want sweets at all, but you honestly ate your half, because your friend would be offended if you refused...

If you have been to similar situations, it may very well be that you suffer from a pathological desire to please others. At the same time, the desire to make your family and friends happy forces you to eat more than you need. And this is just one of emotional reasons, which can lead to extra pounds.

Anger, loneliness, guilt, regret, sadness—these feelings and stress often cause us to seek comfort in food. A cup of hot chocolate, a slice of cake, a little cheese and wine - and life no longer seems so sad, and the weather no longer so cloudy and cold. There is hardly a woman who, at least once in her life, has not tried to brighten up the agonizing wait with a bag of chips or console herself for a scandal at work with a package of ice cream with roasted nuts and chocolate chips.

Stress and excess weight

Some people try to please others with the help of delicious food, some are looking for pleasant emotions, and for others only a bar of chocolate allows them to get rid of stress. First of all, understand the reasons that make you overeat, and then choose the right tactics.

Everyone's favorite

You eat for others, not for yourself. Psychologists have long noticed: when in a company where it is customary to eat a lot, even those who are usually used to limiting themselves unconsciously increase their portions. That is why this statement is true: if all your friends are overweight, then your chances of gaining unnecessary pounds also increase. And if, among other things, you also strive to please others, you will begin to eat even more.

And after overeating, depression sets in, and not only because you can’t fit into your favorite jeans. When your main desire is to please others, you end up letting others decide what is good for you. You stop listening to your own desires. There is only one way out of this situation: listen to your inner voice.

Think about what you want. If you are not really hungry, praise the hostess, you can say something like this: “The pies are simply wonderful, and the aroma is such that you will lick your fingers. But I was so full at lunch that I think I’ll abstain now.” Ask to wrap up some pies to take home and eat them at home when you get hungry. Or treat them to friends and colleagues at the office.
Learn to say no. Of course, you are used to doing everything the way others like, and it will be difficult for you at first. Mainly because you will be forced to fight your own habits, even reflexes. After all, most likely, you grew up with the conviction that you need to take care exclusively of your loved ones and not take your own interests into account. And you can cope with it only with some effort. You have to master a skill that you didn’t know before, that’s all.
Gradually learn to say a polite “no.” Start with those who push unnecessary services or goods on you. Then try to refuse friends who invite you to an uninteresting event. And when you master all this, perhaps you will be able to refuse a second piece of cake at the birthday party of your aunt, who is famous for her culinary talents, without remorse.

Looking for a thrill

You're bored and take out a bag of candy. Most likely, what you need is not food, but an influx of dopamine, a substance produced in the brain that is responsible for pleasure, arousal and appetite. Dopamine is associated with basic human needs and is necessary primarily so that we do not forget to eat on time.

But frequent use of various medications and Not proper nutrition led to the fact that internal systems the body gets confused and fails. Substances that are designed to ensure that our body receives the necessary energy become the cause of the most different dependencies and overeating. It has already been proven that in the process of digesting sweet and fatty foods in the brain, approximately the same sharp release of dopamine occurs as after taking drugs. The only difference is in the strength of the effect, but the principle, as doctors assure, is the same.

Scientists have hardly studied how boredom affects the amount of food we eat. But in 2011, American doctors conducted a small study (only 139 people participated), the results of which caused a real shock among specialists. Young men and women admitted that they most often overeat out of boredom, and not at all when they are sad or worried.

More emotions! Think about what activities might lift your spirits. Dancing? Skiing? Scuba diving? Every person has their own idea of fun. Some people need to jump with a parachute to get a jolt, while others just need to master crocheting. Listen to yourself and choose what you like.
Maximum variety. Do you always get to work by subway? Get off one station early and walk the rest of the way. If you need to lose weight, don't focus on one program. When you get tired of counting calories, switch to separate meals, then to a protein diet, then to the menu. Change the views in the same way physical activity: today you do dancing, tomorrow you do yoga, and the day after tomorrow go to a strip plastic lesson.

sleep against hunger

Regardless of personality type and character traits, all people on the planet have one common feature: When we don’t get enough sleep or are tired, we automatically look for sources of energy. And the most common source is food - usually something sweet or fatty. This is how weight gain begins during stress! Research confirms that a person who did not get enough sleep the night before is simply unable to do right choice products because his brain is not functioning properly full force. This is why proper sleep is so important! And if you still didn’t get enough sleep, try these techniques the next day. Every 45 minutes, give yourself a short break of 2-3 minutes and only after that return to business. And try to find other sources of energy besides food - it can be completely replaced by an active walk fresh air or listening to energetic music (using headphones).

Workaholic and altruist

You work too hard, get too tired and eat too much. It is these three components that lead to the fact that energetic and active women, to their own amazement, gain excess weight. If you work a lot, you are often stressed and use food to calm down - this is understandable. But there may be more to it than that.

Women who take on too many things often forget about themselves. After all, you need time for yourself, and there is never enough of it. And there’s always time for a serving of ice cream or a bag of chips!

If this is your problem, know that even minor changes in your lifestyle can help you tame your appetite.

Start with the simplest things. Think about ways to reduce the stress you are often exposed to. For example, make it a rule to take a five-minute break between work and home. Sit in your car for five minutes before going home. Close your eyes, listen to pleasant music, meditate. Or just stand in the fresh air, looking at the sky. Take a few deep breaths and go to your family in a good mood.
Learn to listen to yourself. When you are worried and your hands reach for a box of chocolates, take a little time out - at least for 5-10 seconds. Think about what else you can do to please yourself this moment. And let this joy not be associated with food! Make a list of things you can do during a short break to take a little break and calm down. Play solitaire on the computer, call a friend, and if you have pets, pet a cat or dog.
Voice your intentions. A recently published study by Greek scientists suggests that people who are trying to learn a new skill do better when they say it out loud. keywords. When you're feeling anxious and ready to reach for the box of cookies, try to change the situation by saying out loud, "Now I'm going to read for five minutes." It will help you break vicious circle automatic actions. Your autopilot will turn off and you will be in control of your actions again.
If none of these remedies work, don't be so quick to blame yourself. Instead, be curious and reflect on what went wrong and what you can do differently next time. As a rule, those people who know how to take into account their experience achieve what they want and use it so as not to repeat mistakes. Therefore, turn to your natural wisdom, and you can find answers to these simple questions.

VSDshnik is a vulnerable creature, subject to stress not only in really dangerous and unpleasant situations, but also in a calm atmosphere doing what you love. When the soul is not in place, the body also loses patience and begins to produce symptoms that frighten the patient even more.

With a rapid pulse and aggravated phobias, everything is clear, but why do you feel sick when you are nervous? Has the nervous system become completely confused and perceives every stress as a toxin that poisons the body?

The nature of nervous nausea

In fact, nausea is completely normal reaction our body to fear. It was laid down by nature from the very beginning - so that the body would mobilize and come out of it with dignity. dangerous situation. But if previously only predatory animals, aggressive opponents or natural disasters, then now a “pampered” civilized person is afraid of almost everything: his work, monsters under the bed, the time of day and his own illusions. Modern man thinks and imagines too much, stress is inevitable, and the body - it doesn’t care what stage of evolution we are at - continues to respond with strong tone and nausea.

What happens in the body when it responds to stress?

The brain gives the body a signal that its owner is in a dangerous situation.
The digestive system immediately stops its activity - in a dangerous situation, the work of the gastrointestinal tract is completely unnecessary.
All the food that is in the body tends “out” to make it easier for a person to escape.
Appetite dulls or disappears completely.
Due to nervous rapid breathing, some of the air enters the stomach (aerophagia), this also causes a feeling of nausea: when you are nervous, you breathe incorrectly, and nausea occurs reflexively.
The body becomes toned, the abdominal muscles literally become like stone. They compress the gastrointestinal tract, causing a person to feel nauseous.

Attacks of nausea are especially pronounced during panic attacks, when the release of adrenaline causes the body to “fight in fear” for its life. But during PA the patient, as a rule, is least fixated on the gastrointestinal tract. He is more concerned about blood pressure, pulse and the feeling of suffocation. That’s why some dystonics sometimes don’t even remember episodes of nausea during adrenaline crises.

Is nausea dangerous with dystonia?

Because the this type nausea is caused by problems of the nervous system, you should understand that sooner or later this unpleasant symptom will, if not destroy, then seriously “break” your health. Sometimes the patient does not attach importance to his nervous nausea due to its rare episodes. But well-read VSDers know very well that nervous disorders tend to progress. Then all the symptoms intensify, and the body begins to experience serious malfunctions.

Yes, our body knows how to properly respond to stress: fast heart rate, mobility, bowel movements and nausea. But nature did not mean that the body must deal with our stress 24 hours a day. What can happen if nervous nausea is left untreated?

Gastritis and dyskinesia - the functions of the gastrointestinal tract are so disrupted that it is no longer possible to do without disruptions. And these diseases are no joke.
Flatulence, irritable bowels, constant rumbling in the stomach. These symptoms often accompany VSD.
and fears about nausea. Dystonics are almost always hypochondriacs, ready to die at any second. They inadvertently provoke symptoms that frighten them, simply by thinking about them. Neurosis - exactly as ordered magic wand– immediately forces the body to materialize all the patient’s fears and expectations. And just like that, once in vicious circle, the dystonic person provokes his own nausea in the morning. And at the same time it confuses the work of the whole organism.

You can't just wait out the nausea. It needs to be treated – intelligently and comprehensively. And the first thing a patient can do in search of solutions is to visit a psychotherapist who will prescribe sedatives or antidepressants.

First aid for nervous nausea

If you feel nauseous when you worry, but complex treatment for certain reasons has been postponed or considered unnecessary, you can try to get rid of nausea using the following methods:

Breathing exercise ( deep breath, pause 5-6 seconds, slow exit in the palm of your hand);
Shower or bath with pleasant, warm water;
Slow walk down the street;
Talking on the phone with “brothers in misfortune”;
Reception sedative, which usually helps;
A cup of warm mint tea (with the addition of essential oil);

Of course, with fairly rare episodes of nausea, you should not immediately panic and chaotically look for medications - every person has encountered nervous nausea more than once in their life. But if such attacks are systematic and really stressful, then it is better not to wait for a miracle within four walls or in front of a monitor with medical articles.

When we talked about alcohol, we mentioned as one of its causes childish, “outdated” methods of relieving fear and tension, which for some reason were persistently preserved or “revived” in an adult. The same is true for eating excess food in stressful situations. By attacking food, an anxious person is likened to an anxious baby whose mother comforts him with a bottle or pacifier.

The process of digestion and the accompanying feelings of satisfaction give a temporary feeling that life is getting better. However, as soon as signals of increasing saturation cease to actively enter the cerebral cortex, the half-hour period of bliss ends. Anxiety arises again and pushes you to search for “ additional sources nutrition." The more intense the stress, the more you need to eat to calm down.

What to do?
In any case, you need to reduce the impact of stress or switch your attention from it to other things and phenomena.
You can get a feeling of relaxation and satisfaction in a different way, but close to the “childish” one. Ask someone close to you to hug you, tickle you, pat you on the head, give you a massage, or whisper in your ear sweet words etc. Sometimes it’s worth removing an old toy from the depths of the closet. Perhaps in the first moments you will so passionately want to tinker with her that you will be horrified at your “childishness”. But don’t worry - time passes against our will and desire, and, having fulfilled its therapeutic mission, the toy will be hidden again.

Dress warmly, stay warm. It’s best to wrap yourself in a fluffy fur coat with the fur inside (not for long in the summer). If you are cold, your body gives the command: “Get ready for winter! To gain weight!" The thicker the layer of fat, the less cold you appear to be and the more weight you gain.
To break the vicious circle, take the example of dancers and athletes - they often wear warm tights or sweaters to train on purpose to warm up their muscles faster. Purely psychologically you are replacing extra clothes extra layers of fat, and your need to store it in reserve gradually decreases. As for the fur coat specifically, its protective function is more effective, supported by the “memory of ancestors.” Archaic, but it helps!

Warm up not only from the outside, but also from the inside. Drink a glass of very warm milk with sugar, perhaps an infusion of soothing herbs. Naturally, alcohol is not meant. Squat down and look around the world in literally from the child's point of view, i.e. from the bottom point. Let everything seem big and tall to you.

Lie on your stomach and, resting your chin on your hands, look at the microcosm - carpet fibers, dust particles on the floor.
Imagine that you are an ant or other small creature. You have your own, completely different matters and concerns. What is the ant concerned about? What saves such a small creature from fear of huge world? What advantages do you have over the ant?

Try meditation: taking a comfortable position, imagine that you are a grain of sand flying in the vastness of the Universe. What is your stress and what is the Universe?
-Instead of eating, take a shower, go to the park or be in nature.
-Don’t lose sight of any of your goals, be persistent in achieving it.
To begin with, the goal may be modest. Often people prone to overeating consider success only what is significant to them. For example, lose 10 kg in a month. At the same time, they tend to ignore small steps towards the goal. And instead of praising themselves, they begin to worry about the lack of results, scold and reproach themselves. The same approach usually extends to other goals - people who love food are often maximalists. The skill of self-reward will help you cope with unnecessary appetite.

Be able to insist on your own in a dispute. Since people who are prone to excess weight, especially women, get used to being less noticeable and more often experience embarrassment and guilt, they are less likely to defend themselves. It is difficult for them to utter words that would indicate their hardness or aggressiveness; they get used to the “softness” of behavior. However, many people notice that when they manage to convince someone or successfully respond to criticism ( offensive words, accusations, etc.), then the appetite disappears somewhere. Check if this works in your case. Does victory over someone or something give maximum effect? Eat Great chance that it is this object that brings you the greatest concern.

Imagine the impression you make on others. What do you do to create and maintain this or that image (flexible, responsible, kind, etc.)? What impression would you like to make? What do you need to add to your arsenal to adjust your image in the desired direction? What happens when others don't react the way you expect? What do you think their “correct” answer would be, that is, what you would expect?

If you are a woman, choose some beautiful outfits that will make you look as attractive as possible. It's not about the price, it's about highlighting your strengths and instilling a feeling of confidence. Talk to someone. If you are a man, argue and criticize. It doesn't matter whether it has anything to do with the problem that caused the stress or not. If you are a woman, discuss the problem from all sides in detail, just talk about it. These methods are far from exhausting the entire list.

Weight gain may accompany certain moments in your life. Draw a graph or simply write down the dates when you suddenly began to gain the most weight. What events in your life do they coincide with? With the beginning family life or separation? With the birth of a child or a change of job? There may be other, less common reasons for outbreaks of appetite, but you will most likely be able to detect certain patterns.

Process these stressful moments -- determine their pros and cons and their significance to you. Forgive yourself and other people for the mistakes of that situation. Play it again and again with different variations: mentally insert new words and lines into dialogues, add new ones characters, change the details of the situation.

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

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

When do we get nervous?

Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and you’re just worried about all sorts of little things. It is important to understand that nervousness has how psychological so and physiological reasons and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experience, overestimation of significance certain events, a feeling of self-doubt and what is happening, shyness, anxiety about the result.

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

Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?

Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, concentrate, it is difficult to sit still, we want to occupy our hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.

Therefore, it is necessary to firmly understand that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. It's more like just someone psychic mechanism, fixed in a system of habits and/or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why eliminate this? Because when you're nervous:

You are declining thinking abilities and you find it more difficult to concentrate, which can make matters worse and require extreme mental effort
You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
Being nervous often can lead to various diseases(Meanwhile, a very significant part of diseases stem from problems of the nervous system)
You worry about little things and therefore do not pay attention to the most important and valuable things in your life.
you are susceptible bad habits:, alcohol, because you need something to relieve tension

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

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

Nervousness does not bring any benefit, but only hinders
You can get rid of it by working on yourself
IN Everyday life there are few real reasons to be nervous, since we or our loved ones are rarely in danger, we mostly worry about trifles

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

You should configure yourself like this:

I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!

Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced big pain. I couldn’t pull myself together in stressful situations, I worried about every little thing, I even almost fainted because of my sensitivity! This had a negative impact on health: pressure surges began to be observed, “ panic attacks", dizziness, etc. Now all this is in the past.

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

In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking about what helped me. So if I weren’t such a sick, vulnerable and sensitive young man and, then, as a result personal problems If I hadn’t started to remake myself, all this experience and the website that summarizes and structures it wouldn’t exist.

Lesson 2. How to stop being nervous about anything?

Think about all those events that make you nervous: your boss calls you, you take an exam, you wait unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of a squabble in public transport or on the road on a life-long scale, and is it really such a terrible thing to be late for work and be nervous about it?

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

This psychological setting helps a lot stop being nervous about anything. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of the mind, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event, during and after it.

Lesson 3. Preparation. How to calm down before an important event.

Now some important event is inexorably approaching us, during which our intelligence, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event could be a final interview for the job you dream of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this condition does not prevent you from focusing on the goal and achieving it.

And you realize what awaits you ahead an important event, but no matter how significant it is, it’s still even worst case outcome Such an event will not mean the end of your entire life: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!

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

Simple breathing exercises.

It should be done like this:

inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
keep the air in for 2 counts/hits
exhale for 4 counts/beats
do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

In short, as the doctor says: breathe - don’t breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

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

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

During the exercise, keep your attention only on your breathing! There should be no more thoughts! It is most important. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. At regular classes breathing practice helps not only to make you relax here and now, but also in general puts the nervous system in order and you are less nervous without any exercise. So I highly recommend it.

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

Other relaxation techniques are presented in my article.

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

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

Pretend to be calm: even if neither your emotional mood nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your current state. Expressing outer peace helps to achieve inner peace. This works on the principle feedback, not only your well-being determines your facial expressions, but also your facial expressions determine your well-being. This principle is easy to verify: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the calmer you want to appear, the more relaxed you actually become.

Watch your facial expressions, gestures and intonation: The feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And the point is not only that with the help internal surveillance you are in control. By observing yourself, you focus your thoughts on one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.

Eliminate all markers of nervousness: What do you usually do when you're nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Tie it in a knot thumb and the little toe of the left foot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.

Take your time: rush and bustle always sets a special nervous tone. Therefore, take your time even if you are late for a meeting. Since any rush very quickly disrupts composure and a calm mood. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how much you are rushed, do not rush, being late is not so scary, it is better to save your nerves. This applies not only to important meetings: try to get rid of haste in every aspect of your life: when you are getting ready for work, traveling in transport, doing work. It is an illusion that when you rush, you achieve results faster. Yes, the speed increases, but only slightly, but you lose a lot in composure and concentration.

That's all. All these principles complement each other and can be summarized in the call “ watch yourself". The rest is specific and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with your answer, carefully weigh and analyze everything. There is no need to try to make an impression in all available ways, you will make one if you do everything right and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.

Lesson 5. Calm down after the meeting.

Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event: I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.

Lesson 6. You shouldn’t create any reasons for nervousness at all.

This is very important lesson. Typically, a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything and are confident in yourself, why should you worry about the result?

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

An unreal number of people were destroyed during the sessions. nerve cells. And I still felt sorry for myself, I thought that there was so much that had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass all intermediate control tests I could provide for myself - but then I was dominated by laziness and I was not at least somehow organized), then I would not have to be so nervous during exams and worry about the result and about the fact that I would be drafted into the army if I didn’t do something I will pass, because I would be confident in my knowledge.

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

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

In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of peace. And the next thing I will tell you about will be those rules, following which you can strengthen your nervous system and experience less nervousness in general, be calmer and more relaxed. As a result of this you will understand how to stop being nervous over trifles. These methods are focused on long-term results; they will make you less susceptible to stress in general, and not only prepare you for a responsible event.

First to fix physiological factor nervousness, and bring the nervous system to a state of rest, you need to regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
Secondly, go in for sports () and carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). IN healthy body healthy mind: your moral well-being depends not only on mental factors. Sports strengthens the nervous system.
Walk more, spend time outdoors, try to sit in front of the computer less.

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Enjoy life in modern world- a whole science that is not taught at school. Such a course is not included in the compulsory university curriculum, such as, for example, a philosophy course. And in order to learn inner peace, many take time, and some begin to learn this only when stress becomes chronic.

How not to fall victim to time pressure and critical situations, says Passion.ru.

How to become calm

Sometimes it happens that we simply do not accept our anxiety if it lasts for a long time, and in this state we resolve all issues. Along the way we break a bunch of wood, which we then “stumble” over.

The easiest way to calm your nerves is, of course, to put in order the area of your life that caused stressful state. But this, as we know, is not done quickly.

The first thing you should do is accept your nervous state and reassure yourself that you will definitely deal with all your difficulties, but gradually and after you calm down, you will pull yourself together.

Decide for yourself what breakdown or the stress you are currently experiencing is a severe cold and you need a “sick leave”. Only after being “cured” will you have the strength to change anything. In short, give yourself a break from everything and free up time to calm down. Otherwise, everything else will be simply useless, because mentally you will always be with your stress, so no other methods can relieve you of it

15 ways to stop being nervous

If you urgently need to calm down, one of the methods we offer will definitely help you. You can use them all together during severe stress, or separately.

1. Practice breathing practices

Breathing affects our mood and health like nothing else. And if we were more observant, we would be able to notice that in different emotional states we breathe completely differently. In order to calm down, it is enough to take control of your breathing and perform simple techniques. Having done it once, you can get rid of short-term tension; doing it regularly, you can greatly “patch up” your nervous system.

Deep breathing: Straighten your back, straighten your shoulders, inhale deeply and slowly exhale completely, stretching the exhalation and making it longer than the inhalation. After exhaling, take a short break.
Breathing technique from Kapalbhati yoga. It focuses attention on the exit, which helps calm the nervous system (while inhalation, on the contrary, helps to increase tone). How to practice this type of breathing correctly, watch the video:

Be careful with breathing exercises(do not do it for long or stop if you feel discomfort), do not get carried away with them if you have not practiced anything like this before.

2. Establish a mental attitude

Without the right attitude everything else is just short-term methods, the effect of which will end in a clearly allotted time. But if you add them philosophical view for life, then you will definitely be able to calm your nerves. Such attitudes, passed through oneself and experienced, such as “everything is for the best”, “I can’t control everything and therefore I’m letting go”, “everything will be decided over time”, “I still can’t influence it, so I’ll be calm”, “ I can always ask for help.”

In a word, you need to find some kind of peace mentally, and even such simple attitudes that you need to believe in will help you a lot. If you adhere to a certain belief system, for example, a certain religion or belief system, then it will be even easier for you: you will definitely find the answer there, what is happening and what to do. Usually simple knowledge what happens and the reasons for it is often enough to calm you down.

3. Take a shower or bath

Contact with water is one of the most simple ways calm your nerves and wash away the energetic burden of stress. A warm shower, especially before bed, will help you get yourself in order. It’s better not to indulge in contrast showers or douches for now, since they, on the contrary, have a stimulating effect on the nervous system.

And if you have the opportunity to sit in the bath with your favorite scents and your favorite music, without thinking about anything, then be sure to do it. It is advisable to wear clothes made of soft, natural fabrics or go to bed after taking a warm shower.

4. Organize your comfort

Comfortable conditions - comfortable spot for sleep, fresh bed linen, a clean room will calm the nervous system and help you relax and, at a minimum, fall asleep easier and recuperate.

5. Find “me time”

Put aside all the questions that concern you at least for a while, don’t try to control everything. Make time just for yourself. This does not mean that you should go to salons and please yourself in every possible way (although, of course, you can). During a period of nervous tension, making time for yourself means simply allowing yourself to forget that you need to do something else: establish personal life, solve problems at work and/or with parents/family, look for a job, pay rent, etc.

If there is strong and constant stress on the nervous system, it’s a good idea to go to a sanatorium or resort - somewhere where you can do nothing and not worry about anything.

6. Massage your head and face

Focused on the head a large number of nerve endings and many people unconsciously, nervously, run through their hair and give a light massage. Do this consciously: “walk” your fingers like a comb over the scalp from the forehead to the back of the head. Rub your cheeks, forehead, in a circular motion rub your whiskey away from yourself.

7. Eat sweets

During periods of nervous tension, you can eat sweets “legally” - doesn’t this calm you down? They say that sweet foods are necessary for the production of certain hormones in the body that help overcome stress. Remember that sweet food is not only cakes, buns and sweets, but also dried fruits, candied fruits, and dark chocolate.

In a word, don’t get carried away and don’t eat stress, otherwise, due to your excessive passion for sweets, you may soon have a new reason for worry.

8. Move around

Any physical activity (especially targeted) will help blood circulate better, which will additionally supply your organs with the necessary substances. In addition, this way you will get rid of clamps, and this will allow energy to move better through your body.

You can walk, dance, do yoga, exercise, or stretch. But don’t strain yourself too much, your task is solely to shake yourself up a little. Listen to yourself, if now you would rather lie quietly, then it’s better to put everything aside motor activities until you have the strength to use them.

9. Rearrange

They say that if you rearrange 27 objects in the environment that surrounds you, this will help the energy around you circulate more freely, which will have a beneficial effect on your emotional state. In general, any activity related to organization - going through clothes, books, cleaning the room will help you calm down. In addition, putting your external space in order will psychologically set you up for internal order.

10. Draw, paint

Drawing has long been known for its healing, calming effect. But if for some reason you cannot draw even the simplest things, buy a children's coloring book and colored pencils and just color the pictures.

11. Use aromatherapy

Essential oils of lavender, lemon balm, geranium, mandarin, orange, basil, chamomile, patchouli, ylang-ylang, bergamot will help you stabilize your emotional condition. You can simply inhale them using an aroma lamp, or take baths with them, or do massages and rubbing. Before use, check the dosage of the oil, as an excessive amount can have exactly the opposite effect.

12. Sleep and eat right

In general, sleep and proper nutrition are the key to the absence of stress for any person, but during nervous tension they are especially necessary. Provide yourself with sleep of the duration during which your body rests. Consume healthy food, which, if it does not calm you down, then, in any case, will not become a reason for additional excitement.

A person accustomed to constantly keeping everything under control, even small nervous stress after a certain time (when the stability limit ends) it can seriously undermine.

14. Take a sedative

Modern science offers many types of sedatives - tablets, drops, infusions, teas, and herbs. Please note that there are preparations created exclusively from herbs, and there are actually herbs themselves, and all this in the form of a course will be useful and healthy person for complete stabilization nervous condition. Calming herbs include valerian, St. John's wort, peppermint, lavender, and chamomile.

However, try not to overuse this type of nerve calming, since the phrase “calm as an elephant” was coined for good reason, and over time, a sedative can dull not only the undesirable for you nervous reactions, but also necessary, which is unlikely to make your life easier and better.

15. Contact a specialist

If none of the recommendations helped you, it makes sense to consult a psychologist or psychotherapist. The doctor will talk to you, conduct tests, work with you stressful situations and their causes, and will also show how to effectively cope with nervous disorders.