Stress how to calm yourself. How to calm your nerves and relieve stress - the best tips and recommendations from experts

The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “faint of nerve”, “nerves to hell” have long entered into our everyday life and become familiar. And they all describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react restrainedly and adequately to stimuli from the surrounding world.

Often overexcited nervous condition in the everyday consciousness it is already considered the norm, because stress evolves along with progress, and today’s people encounter them more often, and eliminate this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on loved ones and colleagues, and emotional balance compensated for by caffeine, energy drinks, cigarettes and alcohol.

About the reasons: how do nerves become loose?

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

There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream And nutrition:

• Healthy sleep is the key to strong nerves

Deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Sleep deficiency affects the functioning of the entire body and normal operation nervous system.

• Nutrition: menu for strong nerves

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

Causes of restless nerves

1. Having a constant stressor(a specific reason or person that negatively affects the emotional state). Find and “neutralize”!
2. Negative thinking;
3. Weak nervous system. It is possessed by people who are more susceptible nervous breakdowns due to his suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
4. Big city: a lot of noise, movement, accelerated pace life. This rhythm of life is not suitable for everyone;
5. Work and media overload- they broadcast news from all over the world around the clock, plus the Internet, and now we are already overloaded;

Return internal balance– the process is gradual and lengthy. How to calm your nerves so that the results are lasting and long-lasting?

Remedies to combat restless nerves, First of all, they imply advice on changing the nature of interaction with the world:

1. No pedantry and ideals. Lower the bar for ideality and correctness, because in life everything cannot be laid out on shelves, according to colors and shapes, strictly according to rules and principles.
2. “Time management” in your head. Learn to manage time, manage everything and don’t rush anywhere! Plan your day, highlight the most important things and events, do not waste yourself on vanity and trifles.
3. Think positively– do not allow negative thoughts to dominate your mood after watching the news.
4. Increase stress resistance– the first three tips will help with this.

There are home remedies to calm your nerves that are easily accessible and require no special training.

How to calm your nerves at home?

Body methods:

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

Basic tips to calm your nerves:

• Physical activity (sports, dancing, cleaning)

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

• Water treatments (warm shower, bath with sea salt)

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

• Aromatherapy

Aroma sticks and aroma lamps with warm “homey” scents are suitable for this. Girls can, combining business with pleasure, add essential oils to body care cosmetics.

• Relaxation

Relaxing to pleasant music and concentrating your sensations on different parts of the body will help calm your nerves and relieve stress. The purpose of such relaxation is to feel your body, consciously tense and relax its muscles in turn, ultimately relieving them of increased tone.

• Self-massage

The skin has many receptors and nerve endings, due to which it will happily respond to a massage with relaxation. If this is not possible, you can independently walk over the scalp with massage movements from the forehead to the back of the head, stretch your palms and soles.

• Walking barefoot

Focused on human feet nerve endings, with the correct influence on which, you can positively regulate the functioning of organs and systems.

Psychological techniques:

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

The music does not have to be classical, it is enough that it is light, pleasant (instrumental, or sounds of nature) and liked by the listener. Books or films are from the category of good and beloved.

There is a wide choice here: baking a cake helps some, writing a poem helps others.

• Counting to yourself

Monotonous repetition of numbers and concentration on counting not only distracts from the problem, but also, like a lullaby, lulls irritation to sleep. You should count to one hundred, and longer if you are very angry.

• Art therapy

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

• Shopping

Girls' favorite stress reliever that works effectively. But for men too, buying a set of necessary tools (which you have long dreamed of) can please a child like candy.

How to calm your nerves in 1 minute, or “first aid” for excited nerves?

Every person has wondered how to quickly calm their nerves? There are a lot of situations in which it is very important not to lose your sobriety, balance and fortitude. Therefore, “first aid” methods sometimes save situations and even lives (when a state of nervous overstrain can reach the point of passion, in which a person has absolutely no control over his actions):

1. Visualization

Replacing the real picture of the world with the desired image. Perhaps some people like an imaginary spring outside, while others prefer a house by the sea. The main thing is to imagine everything vividly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts it from negative experiences.

1. Palm massage

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

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

1. Wash away irritation

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

1. Release your anger

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

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

Breathing exercises to calm your nerves

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

1. Soothing geometry

Having done deep breath, slowly exhale into the circle drawn by your imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Repeat also three times. Change the figures until you feel relaxed.

1. Repressing irritation

Presenting inside chest powerful press, take a short rhythmic breath. Exhale slowly, with pressure, as if the press is displacing everything negative emotions lower and lower until it pushes them into the ground.

1. It's time to yawn

Closing your eyes, open your mouth wide and inhale. Stretching your entire body as much as possible, exhale slowly while yawning, pronouncing a drawn-out sound “oo-oo-oo”. By adding a smile, you can achieve high efficiency, since this makes you feel as relaxed as possible. facial muscles, and a positive emotional response occurs. Exercise helps quickly enrich the blood with oxygen.

Herbal decoctions and tinctures for calm nerves and stress relief

Not many people decide to take drastic approaches: specialist help and medication support. Simpler, faster and cheaper - these are folk remedies. This is a simple way to calm your nerves without drugs. Herbs will help with this. For a lasting and effective result, you need to take courses and first consult with your doctor.

If you are particularly busy and lack time, you can simply go to the nearest pharmacy and purchase a ready-made herbal mixture or herbal tincture.

How to calm your nerves during pregnancy

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

There are several safe methods nerve calmers that pregnant women can safely use:

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

• Mix 15 gr. hawthorn fruits, sage herbs, 30 g each. herbs motherwort, oregano, marsh dried grass;
• Mix valerian root, mint, and hop cones in equal proportions.

Use only if there are no contraindications from a doctor!

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

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

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

Every day we find ourselves in many stressful situations, which in one way or another affect our common emotional state. Of course, we can try to reduce their number or treat them with a dose of healthy irony, but, as practice shows, this is more difficult to do than it seems at first glance.

That is why it is necessary to learn to cope with stress as quickly as possible in order to keep not only nerve cells, but also the mood. In this material we have collected eight ways to calm down.

Aromatherapy

It is no coincidence that aromatherapy is gaining more and more authority, if not in medicine, then in near-medical practices. When you smell a certain smell, it has a direct effect on the brain tissue in your nose, which leads to various kinds pleasant effects. For example, essential oils of sweet orange or ylang-ylang can block the action of chemicals that cause negative emotions. So keep a small bottle of essential oil in your beauty bag and a few deep breaths will brighten the world even in the most difficult situations.

Hot drink

“I must note that since you are upset, I am supposed to offer you hot drink", - said in one of the episodes of "Theory big bang» Sheldon Cooper. And such behavior has quite scientific basis. However, not any hot drink is suitable, but only a drink with a detox effect - rosehip decoction, herbal or green tea. Due to the fact that these drinks cleanse the liver of harmful substances, they also help stabilize blood pressure and naturally relax the body.

Jumping on a trampoline

No, this is not a joke. Carefree movements, in which there is no systematization, help the body get rid of tension. Jumping on a trampoline helps you feel like a child, supports the lymphatic system and has a relaxing effect on all systems that are affected by stress. Don't have a trampoline? No problem. Jumping rope or dancing to your favorite music will have the same effect.

Relaxing bath

If you are increasingly taking a shower rather than a bath, then you are missing out on a lot - including in terms of relaxation. A hot bubble bath is the perfect way to take a “break from broadcasting,” concentrate on how you feel, and ask the world to wait a moment. Take care of bath products with your favorite scent (a universal option is lavender) for complete pleasure.

L-theanine

This powerful amino acid will give you a feeling of calm in just 20 minutes, which is especially convenient if you are feeling extreme anxiety at work right before important meeting. Moreover, experts note that L-theanine is one of the supplements that can combat all types of stress. An additional bonus is the fact that the product works without side effects in the form of drowsiness, apathy and excessive relaxation.

Breathing practices

A few deep and meaningful breaths - great way bring harmony to your mind and body. You may think it's too simple, but the magic here is that it actually works. Try to distract yourself from stress and focus on breathing: inhaling for five counts and exhaling for ten, subject to several repetitions, will help balance your thoughts and accept the only right decision. By the way, breathing practices are an important part of yoga - so if you're looking for long-term results, you might want to consider purchasing a membership to a studio near your home.

Escape to the "oasis"

When panic strikes you, one of the the best ways your personal oasis will be able to cope with the tension that has arisen. This could be a place in the office that you really enjoy, a coffee shop around the corner, your own balcony, or even a mental oasis where you go on vacation. Cote d'Azur, where we spent an unforgettable vacation several years ago (for some, however, it will be a wonderful summer in the village with their grandmother between the fifth and sixth grade). Five minutes will be enough to get you back in shape. If we talk about prospects, then try visiting an infrared or regular sauna once a week to forget about all the stress and enjoy the moment as a habit.

Boxing

And again about sports - boxing (including Thai) to cope with fear, anxiety, anger, tears, hysterics and the list goes on. Fitness experts are sure that working with a pear will give you self-confidence, and when it comes to dealing with stress, it will help you resist them most effectively. Was today a hard day? Go to the gym in the evening and get rid of every one of them. irritating factors to make it easier for you to live and breathe.

Chronic nervous tension is a companion of our time. We are constantly nervous and worried about something in our lives: about ourselves and our future, about loved ones, relatives, about children, about work, about money and many others, not always important things. Many anxious thoughts runs through your head every day, causing constant stress. Many are in nervous tension without even realizing the real reason your anxiety. Therefore, in this article we will talk about how to calm down when you are very nervous, how to find harmony and inner peace.

Worry and anxiety are a natural, and even useful, tool with which our body informs us about external threats. This is why the fight against stress is often ineffective. Unfortunately, there is no one universal technique or “don’t be nervous” switch. What works great for helping some people stay calm is completely ineffective for others. Therefore, try and choose exactly the method that will help you calm down and not be nervous.

Square breathing exercise

Helps cope with anxiety and excitement, easily move from a negative to a neutral, calm state. Technique square breath can be used if you are very nervous before meetings, important negotiations, public speaking, exams. The exercise is very simple, anyone can do it, and does not require special training, it is performed in 4 steps:

• take a breath and at the same time count to yourself: “one thousand one, one thousand two, one thousand three, one thousand four...” (as is more comfortable)
• hold your breath for the count of one thousand one, one thousand two, one thousand three, one thousand four...
• now exhale to the count of one thousand one, one thousand two, one thousand three, one thousand four...
• now hold your breath again, counting to yourself one thousand one, one thousand two, one thousand three, one thousand four...

Square breathing pattern: inhale (4 sec) – hold your breath (4 sec) – exhale (4 sec) – hold (4 sec) – repeat from the beginning. Moreover, the duration of inhalation and exhalation can be selected individually, it can be 4 seconds, maybe more - 6-8 seconds, or less, the main thing is that it is comfortable to perform the exercise.

Diaphragmatic breathing

When a person is excited or nervous, his breathing becomes rapid and intermittent (the person breathes through his chest). A little explanation: there are several types of breathing. Most people expand their mid-sternum when breathing. This is chest breathing. If breathing is carried out top part sternum – high costal breathing. However, it is more useful and effective for calming and relaxation - diaphragmatic breathing, that is, breathing with the participation of the diaphragm, breathing with the stomach. In order to calm down and get rid of stress, we take a deep breath, absorbing a large volume of air, and then exhale it slowly. It's called very deep breathing. This will be the case for many effective tool with excitement and nervousness. In order to learn to breathe with your diaphragm, you must adhere to the following recommendations:

1. Lie on your back and place a book on your stomach. You need to breathe so that the book rises with your breath.
2. Sit in a comfortable position, straighten your posture and lower right hand on your stomach, and place your left chest on your chest. Breathe in such a way that only your right hand moves.
3. It is desirable that the inhalation and exhalation be equal in time. To do this, it is most convenient to count the beats of your heart. Inhale 4-6 beats - exhale the same amount.
4. To enhance the effect, you can repeat the affirmation to yourself: “With every breath I relax, with every breath I smile.”

"Byaka-zakalyaka"

The technique is simple, but very effective in combating not only anxiety, but other negative emotions and experiences. It can be classified as art therapy, and it takes from 5 to 15 minutes to complete. Instructions:

• take a pen or pencil, a sheet of blank paper, or better yet several at once, because when strong emotions one may not be enough.
• As a rule, excitement is physically felt in a specific part of the body: in the chest, in the stomach, in the head, in the form of spasms, clamps, or simply vague unpleasant sensations, i.e. you need to determine the localization of your destructive emotion;
• mentally set yourself that all the excitement comes out onto paper through your hands, leaves your body, and never returns; There are no strict recommendations here, everything is done in free form, because you like it better;
• you just start moving a pencil or pen across the paper without controlling your movements. If you do everything correctly, your hand itself will begin to draw all sorts of lines, “scribbles”, write out all sorts of pretzels; do it until you feel relief, until you feel that enough is enough (if you have hardened one sheet, feel free to take the next one);
• Next you need to get rid of the drawn “masterpiece” using any in a convenient way: you can tear it into small pieces and flush it down the toilet, you can burn it and scatter the ashes to the wind, crush it, trample it and throw it in the trash, or come up with your own way - the main thing is to get rid of your “negative creation”.
• Enjoy the relief, it usually comes fairly quickly.

This technique is quite universal; it can be used to relieve anxiety, irritation, resentment, worries, and any stress. For a longer lasting effect, you need to repeat it more often.

Contact with water

One of the simplest and most accessible ways to calm down, especially if you are very nervous and worried, is any contact with water. Scientists have long noted that the sound and contemplation of running, running water, the sound of waves calms, relieves fatigue, and promotes deep relaxation. So, if you need to calm down quickly, you need to:

• drink a glass in small sips ordinary water- incredible, but it helps;
• go to the bathroom, turn on the water, hold your hands under running water, as much time as possible;
• wash the dishes, the floor, something else;

When you have a little more time:

• take a shower, contrast is most effective;
• take a hydromassage bath, if possible;
• go to the pool, lake, swim (double effect: the calming effect of water + physical activity);
• go out into nature, sit by a stream, by a river, look at the water.
• walk in the rain without an umbrella; It is not suitable for everyone, since there is a danger of catching a cold, but the effect is amazing. Anyone who has accidentally gotten wet in the rain knows that then you come home, and your soul is happy, it’s unclear why, problems fade into the background, just like in childhood, when you got ankle-deep into a puddle, and you’re happy...

During physical activity, the body releases certain chemicals, which explains the usefulness of physical activity for mental state person. These substances include endorphins. Their action is similar to that of opiates - they dull painful sensations and induce a state of calm and tranquility. Another substance, dopamine, is an antidepressant and is also produced by the body during physical activity. Improvement psychological state thanks to physical activity is based on physiological basis, and this is a scientific fact.

The positive effect persists for several more hours after “physical exercise,” or rather, after “after physical exercise.” The most accessible types of physical activity:

• general cleaning of the apartment;
• washing by hand, washing floors, windows;
• dancing;
• yoga class;
• walking, running, cycling.

Meditation

Meditation techniques are the most popular and easy to learn. They have been sufficiently studied in terms of relaxation and positive effects on physical and psychological health.

Many people think that meditation takes a lot of time and don't even try it. effective method. Here are some of the shortest and effective meditations, which will help you quickly calm down and not be nervous.

Exercise: Track your own thoughts

Find a quiet place where no one will disturb you, close your eyes. For 5 to 10 minutes, simply observe the thoughts that come to your mind. In this case, the main thing is not to do anything, not to strain (even mentally) - you just need to observe. Allow your thoughts to simply come and go, without any judgment about what is happening. Most likely it will happen in your head complete confusion and a mess, a heap of sensations, memories, situations, assessments, one’s own and other people’s statements. This is fine.

After the first minutes of this exercise, you will notice that your thoughts slow down and you become calmer. At a certain point, you abstract from everything, you become just an observer. After some time, you will begin to notice that small pauses appear between thoughts. During these periods of thoughtlessness, you will be able to feel true calm and peace.

Calming reflex technique

This technique was proposed by psychologist Charles Strebel. The author claims that this technique allows you to relax very quickly, with systematic training in 6 seconds. So, the technique itself:

• Focus on what worries you.
• Smile to yourself. This will help relieve tension from the facial muscles.
• Tell yourself: “My body is relaxed and my mind is actively awake.”
• Inhale lightly and calmly.
• As you exhale, relax and lower lower jaw– when performed correctly, the upper and lower teeth should not touch
• Imagine how heaviness and warmth spread throughout your body from head to toe.

“Instant Calm” technique

1. Continuous breathing. Despite the appearance of excitement, continue to breathe calmly, evenly and deeply.
2. Positive facial expression. As soon as you feel yourself starting to get nervous, smile slightly.
3. Appearance. Imagine that you are being lifted by a thread - straighten your chest, stretch your neck, lift your chin.
4. Release a wave of relaxation to tense parts of your body.
5. Soberly assess the situation, tell yourself: “Everything that is happening now is real, and I will find the best solution.”

Meditative breathing: basic exercise

The technique of pure observation of your breathing is simple and effective at the same time, does not require special skills, a state of relaxation and calm occurs quickly, within a few minutes. Close your eyes, get comfortable, and just watch your breath. You should not strain, try to influence the rhythm or depth of breathing - just observe. Concentrate on how the air enters the lungs through the nostrils and then comes out again. Inhale - exhale. This is the most simple technique, applicable in almost any situation. After some time, you will be able to notice how your breathing becomes slower and calmer. The more consciously and carefully you observe your breathing, the faster you will feel calm.

Fear, stress, and nervous tension accompany a person throughout his life. How to resist these unwanted guests?

Nerves are on edge

Every person has a moment when the weight of problems that has fallen weighs heavily on them. unprecedented strength. It seems that everything is bad, there is nowhere to wait for help, and negative thoughts overload the brain. What to do in such cases? How to pull yourself together and calm down?

Let go of your fears

Often people themselves find reasons to worry. Internal fears, doubts, negative emotions haunt, not wanting to let go of the exhausted body. How more people tries to stop being nervous, the more he withdraws into himself. At the same time, anger and uncertainty begin to accumulate. How to pull yourself together? The answer is simple. You need to let go of your fears, that is, accept yourself as you are, namely your nature: impressionable and subtle, which reacts sharply to the world around us.

Enjoy today. Learn to see something beautiful in the everyday gray everyday life. Every day is unique. Everything depends only on you. Still worried about something? Are you nervous? Can't calm down? Are you asking yourself how to stop being afraid every day? Remember that positive aspects can be seen in these emotions. They confirm the fact that you are alive, and everything else is fixable. Don't hide your fears inside yourself. Don't let your emotions control you. By acknowledging them, you will stop dwelling on the negative things that bother your mind, and, accordingly, you will stop being nervous. Freed from fears, you will gain harmony in your soul and learn to see something pleasant in every day. And this is already an achievement!

You need to pull yourself together

There are several methods to keep yourself in control while in under stress. Let's look at each of them in more detail.

First, find and eliminate the cause of the concern. Understanding it means half solving it. But there are some things that are often very difficult to cope with, such as a crisis, for example. Therefore, they can only be experienced.

Secondly, change your attitude towards the problem. This method really works, if a person had a desire to improve the situation for the better.

Third, stop getting annoyed and do nothing. In this case, first think about where this can lead you?

Moral relief

First of all, you should pull yourself together. The following methods will help answer the question “how can you calm down quickly”:

Ways to protect yourself from stress

Stress occurs from overstrain of the nervous system. It is necessary to get rid of it. Below we will describe ways in which you can protect yourself, distract yourself from the negative, and they will also tell you how to pull yourself together.

1. Sports activities will distract you from stress, and the accompanying increased physical activity will benefit your health and correct your figure, which will give you greater self-confidence. Exercise until you are completely exhausted. A sporting spirit will distract you from depression.
2. Heavy physical labor can also calm frayed nerves. For example, get a job as a cleaner office premises and start working “extremely” so that, except for rest, no more thoughts arise in your head.
3. Exercise for the eyes. A simple exercise aimed at results. Move your eyes very quickly, as if you were shooting lightning. This high-speed movement will promote relaxation and distract from negative thoughts.

Getting rid of anger

Stress is often a consequence of relationships between people. In man from unpleasant communication With negative personality Anger begins to accumulate, irritation grows. To get rid of them, you must follow the recommendations described below:

1. Choose a room for privacy. Close the door. Take a pillow and place it in the corner of the sofa. And start hitting her hard, throwing out your anger. Think about the person who offended you. You will certainly feel relief after beating the pillow, stress will fade into the background, and the person who offended you, although not for real, will be punished.
2. Seclude yourself in the room where the mirror is located. Start a dialogue with your reflection, expressing everything that you have accumulated towards the person with whom you are very angry. You can even shout at him and throw threats at him. Just don't break the mirror. This is a bad omen.
3. Contact with water will help cool quickly. Wash away all the negativity. You can simply wash your hands with cool water, rinse your face, take a shower, or best of all, lie in a warm, relaxing bath.

Get rid of doubts, fears, uncertainty and anger. Smile more, love yourself and the world around you. We hope you have found answers to questions about how to pull yourself together and calm down after experiencing stress. Take care of yourself and your nerves!

Quite often the question arises of how to calm nerves, especially among residents big cities, exposed constant exposure to stressors.

Psychologists and doctors have developed various methods and recommendations.

So you've been exposed to stress: chronic or sudden.

Your nervous system is tense, you cannot sit still, it is likely that you lose your appetite or, conversely, begin to intensively consume high-calorie foods.

In the end Not only the psyche suffers, but also health in general.

The first thing to understand is that many situations are not worth paying attention to, that is, you will have to learn to calmly react to what is happening. This is not easy, especially when the nervous system is shaken.

Let's think about what you're worried about and is the situation really that serious?? You quarreled with your neighbor - is such a conflict worth worrying about?

A saleswoman in a store was rude to you - just forget about her - it’s her bad mood and her health.

You quarreled with your husband - this is more important, but even here it is worth starting from the reasons that caused it. Try come to a compromise without getting personal.

If you are worried about loved one or a certain situation, then this problem comes from within, that is, your psyche, soul, consciousness is worried.

How to relieve stress, anxiety and fear?

If you are in a situation of anxiety:

• what you are worried about most likely has not happened yet, so why worry your nervous system in advance;
• think that there are situations that must happen, and you cannot do anything about it - so what is the point of worrying about what you cannot change;
• switch yourself to any activity that requires mental work - keep your brain busy;
• do not sit alone, when a person is alone, fears intensify, the company of other people helps to calm down.

A state of intense fear can paralyze your nervous system, mental activity, you think about only one thing - the situation that caused concern.

Try to enlist the support of other people who will help and dispel doubts.

How to restore your psyche?

Mental restoration - long process . If possible, go to a psychologist, psychotherapist, and undergo special training.

To recover, you will need as calm an environment as possible. However, there is no need to limit social contacts On the contrary, communication with other people helps.

What to do:

• take yourself a vacation or a short trip to another city;
• Minimize contact with people who make you feel uncomfortable negative feelings and memories;
• if you are, leave, do not enter into an argument;
• move more, walk, go swimming, cycling, sign up for horse riding, fitness classes;
• If work is a source of increased stress, think about changing activities.

Most often, our minds are dominated by negative thoughts. We constantly think about preventing bad things from happening, try to predict events, and in the end it turns out vicious circle- negative emotions are further intensified by unnecessary thoughts.

Teach yourself be positive. It’s not always easy when it seems like everything around you is bad, you’ve been fired from your job, your spouse doesn’t understand. But if you change your way of thinking, you will be surprised how different reality becomes.

Optimists usually do well not because they are lucky and lucky people, but because they correctly shape their environment and thoughts.

You are quite capable of coping with nervousness, but you just have to want to switch your psyche to a more positive mode of operation.

How to calm down at home?

At home you have to be nervous quite often: you quarreled with your husband, your child ruined your new jacket, the faucet broke, the neighbors are disturbing you - there are many reasons.

Remember- every situation that causes nervousness affects your health. However, you may well learn to cope with stress and become more resilient.

1. Remove exposure to adverse factors. If you are nervous about a conflict, try to resolve it calmly and peacefully. If the cause of your worries is other people, then understand that you are not responsible for what happens to them and cannot always influence the situation.
2. Turn off the TV, don’t watch negative news, don’t read it on the Internet. Events in outside world can also adversely affect our nervous system, especially if you are overly sensitive.

   It’s better to turn on relaxing or pleasant music without tragic events.

3. Drink a glass of clean, cool water in small sips.
4. Go out into the fresh air - a balcony or street.
5. Close your eyes, meditate - calmly and deeply inhale and exhale, focus your attention on the breathing process to make it easier to get rid of extraneous thoughts.
6. If you have exercise equipment at home - do pull-ups, hit a punching bag - this way you actively get rid of stress hormones.

Stop overthinking and worrying about everything.

The world is so beautiful that there is no need to waste energy on trifles.

We can't please everyone. If we displease our spouse - there are two options here:

• we really do something wrong, and then we can simply change the behavior;
• we are not obliged to meet the expectations of other people, and we have the right to live as we think is right - in this case, too, you should not worry, but simply build your life in accordance with your own desires.

Remember that you are the one in control of your nervous system, and not other people and circumstances.

Quick ways to achieve peace of mind

How to calm your nerves quickly in 1 minute? There are times when it is necessary calm down instantly, for example, if something really scared or angered you.

At this time, your heart begins to beat faster, your blood pressure jumps, you feel discomfort in the solar plexus area.

There are several ways to calm down:

• exhale slowly, holding your breath as you exhale for a couple of seconds;
• inhale and exhale evenly, listen to the heartbeat, giving it the command to beat slower;
• raise your arms up and lower them sharply with an exhalation “ha”;
• Drink water in small sips.

To be able to calm down in one minute, need to practice. There are various breathing practices in yoga that can be helpful. Learn to meditate - this will help you quickly switch to calm mode.

With and without medications

How to calm your nerves with medications? Medicines must be prescribed by a doctor.

The fact is that each body can react differently to the effects of certain substances.

From harmless means - valerian extract, motherwort, but you must be sure that you have no contraindications. Sometimes doctors prescribe glycine - this is a relatively safe remedy, but we must remember that it does not help immediately, but requires a course.

There are also mild sedatives available without a doctor's prescription, but they should also be used taking into account the characteristics of the body.

Only a doctor can prescribe, since the wrong choice of drugs can lead to worsening condition.

How to calm your nerves without drugs? If you don't want to take medications, then pay attention to herbal teas. Mint, lemon balm, St. John's wort, and chamomile have a calming effect. Be sure to consider whether you have any contraindications.

Contrary to popular belief, alcohol does not help you calm down, it only gives a temporary effect, but then the condition can worsen.

If you can't sleep, drink warm milk with a spoon of honey.

Pregnant women need to create a favorable and calm environment.

Please note that hormonal levels change, and it is this that becomes the cause of irritation.

One of effective methods is art therapy - take up drawing, modeling, design.

Useful for pregnant women movement, so take more walks fresh air.

How to calm down?

Trigeminal nerve

Inflammation of the trigeminal nerve is treated by a neurologist. The first thing you need is determine the cause. Try to avoid any draft, as it can provoke inflammation. Don't eat hot or spicy food.

A doctor can prescribe antiepileptic drugs only after examination and diagnosis.

From folk remedies apply facial massage. It is done very carefully, since the inflamed areas are sensitive.

Massage oil prepared on the basis of bay leaves. Fir oil is also used, carefully rubbing it into the inflamed area.

As a treatment, an alcohol rub based on plantain leaves is taken.

Trigeminal neuralgia:

Vagus nerve

To make a diagnosis you should contact a neurologist, he will prescribe appropriate examinations and medications, if necessary.

Nerve inflammation provokes a change in voice, impaired swallowing functions, complications in the heart, problems with digestive system, headaches, tinnitus, irritability, apathy.

IN folk medicine To calm the vagus nerve, thyme is used - tea is brewed from it. Use mint and lemon balm.

As aid For treatment, honey is used, adding it to herbal teas and beet juice.

The doctor may prescribe antihistamines, hormonal medications, vitamins, and magnesium. Not recommended self-prescribe medications.

Autonomic nervous system

If you know that there is a predisposition to vegetative-vascular dystonia, then it is better to take measures in advance - be attentive to your condition, do not bend over sharply, spend more time in the fresh air, lead an active lifestyle.

Avoid being overly stressed and try to be less likely to be in stressful situations.

The following options may arise related to the autonomic nervous system:

• panic attack: appears severe anxiety, the face turns pale, causeless fear develops, trembling;
• loss of strength: sleepy, difficult to breathe, blood pressure drops.

During an attack you should ensure peace, eliminate the impact bright light, loud sound. Conflicts and showdowns must be excluded.

The best option is to go to bed in a quiet, darkened room.

For peace of mind tincture of valerian, motherwort, peony, and Corvalol is used.

If the attack does not go away, you should consult a doctor.

When irritated, angry you shouldn't hold back your feelings and accumulate them inside yourself. You can beat a pillow, for example, to create a release.

Any movement relieves tension, so an option is to take a walk in the fresh air.

During times of stress try to calm down. Close your eyes. Imagine a quiet expanse of water in front of you. The waves sway slowly, calming you down.

Feel how you are immersed in water, it takes away all the bad things and relieves fatigue. Sometimes just a few minutes of such meditation is enough, and it becomes easier.

The ability to calm down - valuable skill, cultivate stress resistance in yourself, try to be calmer about everyday little things, love yourself and don’t let bad mood penetrate your psyche.