What to do if you are very nervous. How not to be nervous? Sedative drugs

September 14, 2014 --- Anna |

For those who are faced with sudden (frequent) mood swings, who can write to themselves - “I’m freaking out all the time, but I don’t see any reason”, and often - “when I calm down - I see that it was possible to do without screaming / swearing / tears”, it is important figure out: what happened, that you began to freak out "seemingly for no reason."

Below is a list of 5 of the most popular reasons why even little things can annoy you, why you can’t do without “nuts”, and how to stop freaking out and nervous about little things.

1. Causes - physiological.

As one of the first options to consider is physiology. You need to check:

thyroid condition,

Hormonal background (tests for hormones).

As a rule, if the matter is in the thyroid gland, then taking the drugs that the doctor will prescribe will help you quickly notice the difference. People become calmer, less and less often they break into a cry or stop “just a little - immediately into tears”.

Trite, but true. The first step is to go to the clinic.

2. The reason is a change in lifestyle.

Strong stress can give “failures” on all fronts. In fact, if you:

got married / got married
- changed their place of residence
- changed job, social circle,
- started to study or first went to work,
- have recently given birth to a child / the composition of the family has changed,

It makes sense that you are stressed. And if you don’t listen carefully to him, don’t help yourself, then you can go pretty far - with outbursts of rage or tears.

3. The reason is in the monotony.

Most often, such a “crazy - I can’t do anything”, with irritation at the sound of a teaspoon or relatives noisily drinking tea, those who, due to circumstances, feel the need for more variety, experience.

Routine work, the need to sit “within four walls” with a small child, “forgetting” your needs (even the smallest and most banal - at least once a month to go to the cinema / theater, meet friends) sooner or later leads to “psychos ".

4. Less obvious reason: You have entered a quiet period of life.

It is precisely this reason that is discovered by those who nevertheless reach a psychologist or psychotherapist. As a rule, this period is preceded by very difficult, costly relationships, difficult circumstances and traumatic events.

Once upon a time (or even recently) it was really necessary to “get together and cope”. But this does not mean that your feelings about this have disappeared along with the traumatic events. With a high probability, if you were worried:

A painful divorce, the end of a difficult relationship,
- betrayal of loved ones, business partners,
- rape or attempted violence against you,
- any other events that your psyche “cannot cope with”,

then in a calmer atmosphere, when everything is already behind, previously suppressed and unrecognized feelings rise. This is normal and it goes away, both with the help of a specialist and without it (longer), or with the support of friends and family. Stock up on patience!

5. The reason is in the future.

A person's problem may not be where he expects. Plans, (even for the better!), a potential move to another country, the need to apply to a university or buy an apartment - all this can cause a state of “constantly freaking out” in the present moment.

As a rule, it is enough to admit that what you have to do is really a serious and important, difficult matter. And you are really worried, because you want to do it well, so that everything will work out for you. It is also desirable to somewhat reduce the “heat of passions”, reduce its significance, provide for ways of retreat and various scenarios for the development of events.

By acknowledging that you are worried “about the future”, you can stop freaking out and constantly worrying about current little things.

Similarly, young mothers can worry about the health and well-being of the child (it’s a good thing), but “take out the brain” of loved ones for a reason and without much reason.

6. The reason is the type of nervous system.

Easily excitable people, as a rule, are already aware of this feature of theirs, and are familiar with the state of “crazy all the time” from early childhood. If this condition has not manifested itself in you, and you have known it for a long time, then it is worth choosing strategies on how to act in different situations if you are “covered” or “carried away”.

Mini-instruction for those who often freak out and get nervous

a) Look at your health. Check your thyroid and hormones. Check whether you take care of yourself, whether you sleep on time, whether you eat well, whether you have enough entertainment, whether you observe a banal work and rest schedule. If there are no violations, go to the next paragraph.

b) Think about how long ago the state of “crazy all the time” appeared. If it has been known for a long time, develop strategies on how to be yourself in this world and continue to interact with it. If recently - see further.

c) Take a closer look at your “life line”. Imagine events in one row - the past, the potential future. If you have had serious difficulties and experiences in the past, treat it with respect. It takes time to "psych out" experiences that have been stopped. If a change of circumstances is planned in the future or you want to achieve a big goal - reduce its importance!

Many people are constantly in a state of anxiety, and as soon as another problem they start worrying about something else. And so, year after year, they succumb to this bad habit, which takes away strength and deprives the joy of life. If you know such a property and want to be happier I will try to help you.

Solve problems as they arise

Don't worry about the past or the future! Think about today, decide only what is needed at this moment. And that doesn't mean you don't care about the future. Quite the opposite: if you live today as well as possible, this will be the key to a good future. Every morning tell yourself that today you will do everything to make the most of this day, because you can only live it once! Do not poison your life with worries about the past that cannot be changed, and do not waste time in empty dreams about the future, be happy today, right now!

Think what could happen in the worst case

If you are worried about a situation, think about what could happen in the worst case? Is it so scary and is it worth it to worry so much about it? Prepare to accept any consequences calmly and look for a way to improve the situation.

Set clear goals

It will not be superfluous to know exactly what you want from life. Then there will be much less cause for concern - after all, an aimless existence excludes peace of mind.

Learn to solve problems effectively

To get started, write down everything that's bothering you and prioritize it. Then, next to each problem, write what you can do, plan when you will do it, or start solving the task immediately. Put all the tasks in the diary and cross them out as soon as you finish - this will save you from the anxiety caused by confusion and fear of a mountain of tasks, which in reality is always not so scary!

Keep yourself busy

If you are used to constantly worrying about trifles, try doing something interesting. You need to take every minute so that there is simply no time to think about something extraneous - read, dance, take pictures, play games! By focusing on one thing, you will not be able to worry about any nonsense.

Give the right assessment of things and situations

Most people pay too much for many things. What seems valuable and important to you now will surely depreciate over time - so is it worth it to break spears and make a scandal? Stop and think, is the price you are paying too high?

Get rid of guilt

If you think that not worrying about anything means being a soulless egoist, then you are mistaken! Your experiences can lead to neurosis and stomach ulcers, but they cannot help anyone. Do not confuse experience and compassion, the first is the product of fear, the second is love. Compassion means to transfer the situation to yourself and strive to help the victim in accordance with your experience, and not torment yourself with empty experiences. So if you can't help, stop wasting your nerves. And you should not take responsibility for the actions of other people - they are adults and must make decisions themselves.

Don't give yourself a problem

Often, in anticipation of some event, we begin to play it in our mind, imagine the worst and get upset. Ask yourself: what is the probability that this will actually happen? Relax - what will be will be, and if you can not change the future event in any way, stop worrying about it. For example, you passed an exam and are nervously waiting for the result. But after all, you have already done everything you could to get high marks, and experiences will not change anything.

Get rid of fear

Are you afraid that you will be fired, that your wife (husband) will cheat on you, that your children will not justify your hopes, that you will get fat, lose weight, grow old? .. Stop it! You can always find another job, not all husbands and wives cheat - especially if you both try to save the family. Almost always you can lose weight and get fat back, there would be a desire! And everyone gets old, nothing can be done about it! Well, aren't you afraid anymore?

Accept your own imperfection

If you don’t like yourself and constantly worry about it, you urgently need to change your attitude towards yourself! Self-love is the foundation of peace of mind. You have to love yourself no matter how you look, and high expectations will not lead to anything good. Nobody is perfect, beautiful models on the covers of magazines look completely different in real life! So love yourself with all your weight, height, freckles and so on.

Don't worry about the opinions of others

Do you often worry about what other people think? Believe me, they have a lot of their own things to think about you! So do what you want - within reason, of course, and don't worry about other people's opinions. It also does not hurt to increase self-esteem - there are many articles and books on this topic. And then you will not be unsettled by a rude word or a sidelong look from another person.

Realize that no one is obligated to live up to your expectations.

Do you often get angry at your loved ones because they are not what you want? But you also have disadvantages. Stop harassing those around you with petty nit-picking, accept them as they are - after all, an adult cannot be remade if he himself does not want to change!

Balance work and pleasure

If you only want to have fun, then work will only annoy you - because it takes up precious time that could be spent on entertainment. In this case, you need to realize the need to earn money and start enjoying the process. If this is not possible, look for another job. Remember - unloved work reduces life by 8 hours a day!

Stop rushing!

There are people who try to do everything as quickly as possible. They have everything according to plan, every minute is scheduled - and this is a constant source of stress! After all, absolutely any little thing can unsettle and cause irritation: an unexpected phone call, a sudden blackout, a broken plate. Stop and enjoy the peace and this very minute that you were going to waste thoughtlessly in the pursuit of speed. Constantly rushing, you can be late to do the most important thing - to enjoy life.

You won’t be able to stop worrying for any reason right away, but if you try to reconsider your life values, you will gradually become a calmer and happier person. Start by being aware of what is bothering you, and every time you get irritated, ask yourself, “What is causing this?” And so, day by day, you will become a more harmonious personality.

At an Israeli resort, a cook's assistant fired from a hotel staged a massacre by opening fire and barricaded himself in the kitchen. Only thanks to the composure of the arrived special forces, he was neutralized. The self-control of employees of special forces of all countries is taught first of all.

But can we - ordinary people - adopt the technique of self-control of special forces in order to be able to control our emotions and not splash out anger, while preserving our own nerve cells? Only for our readers shared professional secrets Oleg Tarasov, candidate master of sports in hand-to-hand combat.

HOW TO MANAGE YOURSELF IN STRESS SITUATIONS AND NOT BE NERVOUS

If you feel that the conversation threatens to turn into a scandal, do not let yourself be trapped. It is best to start training on small things - in small skirmishes in transport, a store, when you just don’t like something, etc. Then, in a really serious stressful situation, you will be able to quickly cope with yourself.

Method one. Abstraction.

A very simple way: when you lose control, think of a completely different, pleasant situation or moment. For example, about which tropical island you would like to spend your next vacation on, or about a great movie that you watched yesterday.

Result. The point is to distract yourself from the annoying factor. Then the adrenaline will not have time to stand out and all claims can be expressed calmly, which will speed up the resolution of the problem.

Method two. Check.

This method is very similar to the one that psychologists advise: count to ten, for example, for a child who does not obey.

Result. There is an opportunity not to show their uncontrollable emotions.

Method three. Physical.

You can help yourself with any physical actions that you will do with force: clench and unclench your fists, crunch your fingers. You can just twist an object in your hands. A necessary condition is to fix your attention on what you are doing (“I clench my fists”, “I fiddle with a pen in my hands”).

It also helps to freeze and tighten every muscle of your body on the inhale and relax on the exhale.

Result. You calm down.

HOW TO QUICKLY CALM YOURSELF AND PULL YOURSELF INTO HANDS

If you are on your nerves, you can, of course, take a relaxing bath, and, covered with a blanket, read your favorite book. But if you are now in the boss’s office or there is an important speech coming up, you need to be able to quickly, simply, and most importantly, quietly calm your nerves. At that moment, when you start to get angry or very nervous, a large amount of adrenaline is released into the blood in the body. All techniques of "calming" are designed to reduce its level as soon as possible. When there is a lot of adrenaline in the blood, the heartbeat quickens, the muscles are in hypertonicity, breathing gets confused, it becomes intermittent. Proper breathing is the most effective way to "burn" adrenaline: the more oxygen your muscles get, the faster the adrenaline will decrease. There are several ways to breathe.

Technique first.

It is aimed at ensuring that during nervous tension, breathing comes into line with the state of the body. You need to breathe often and deeply. Take 3-4 deep and quick breaths. We inhale through the nose, exhale through the mouth. Then pause for 5 seconds and breathe as comfortably as you can. Then breathe in and out again. Repeat this 3-4 times.

Result. A lot of oxygen enters the body, and adrenaline goes away. And since there are no exciting factors, the person calms down.

Technique second.

It is aimed at using breathing to force the body to go into a calm state. Breathe a little deeper than usual. Just a little. If you breathe deeply, you will feel dizzy, you will achieve the opposite effect. Think about how you breathe correctly. This technique is less noticeable than the first and is suitable for those who, for example, are currently being scolded in a raised voice by a nervous boss.

Result. Oxygen relieves the body of adrenaline, and thoughts focused on breathing help to “rise” above the situation and perceive what is happening more adequately.

Technique third.

It is associated with small muscular movements. But the goal is the same - to reduce the level of adrenaline.

On a sharp breath, clench your fists as tightly as possible, digging your nails into your palm, and sharply, without a pause, throw your fingers forward as you exhale.

It is enough to make 10-12 such movements. At the same time, you need to think about what you are doing with your hands, concentrate on this.

Result. With sharp movements, you “burn out” adrenaline. Focusing on movement and breathing helps to distract from disturbing thoughts.

What to do when everything around is annoying: colleagues at work, people in transport, passers-by on the street, and even communication with family members does not bring joy? I tried to answer this question. psychologist Anna Khnykina.

No. 1. Feel the support

What most people call the word “nervous” is called anxiety by professionals. It is characterized by anxiety of varying severity, ranging from simple excitement to panic attacks, physical signs - rapid breathing, hand tremors, various tics, dizziness, discomfort in the abdominal cavity. We perceive such a state as our own vulnerability, so various defense mechanisms are activated in the body. We are ready to rudely answer, shout, leave, slam the door loudly, etc. We are very much annoyed.

At such moments, it is important to physically feel the support. What does this mean: for example, you are riding in transport - sit comfortably (if possible), lean on the back of the seat or on the wall, etc. When you are at home (at the office) you can take off your heels and just put your feet on the floor to feel the stability. Breathing should be deeper and slower. All this will help to calm down a little.

#2: Pause

If the environment itself is causing discomfort, find any appropriate reason to leave. For example, say you have an important call to make. You need to go out, get some air, drink water, think about how to answer some questions and solve the problems you face. You can try to switch attention to various pleasant objects, i.e. what gives you pleasure causes positive emotions. Imagine a loved one, a vacation, the sea, etc.

A pause is needed to calm down. If you are in the same room with a yelling boss all the time, you have no way to ask him to be quiet. But you can take a break, recover and return to the office already in a normal state. Alas, we almost never can remove the factors that cause stress in real life, but we can make sure that the situation does not get out of control.

#3: Enlist Support

We get nervous when there is no order in our life, when we do not know what awaits us in the future. Consider in which area you have the most confusion and make plans, get support, talk to someone close to you. It is important to come to the conclusion that everything is not so scary, you are together and will cope with any situation. Everyone needs a way to support themselves during difficult times.

Very often people are worried when there is a crisis in the country, because again they do not know what will happen next, and in this situation it is important to find an idea that you will rely on. Its main message is that you are insured and protected. Of course, reality does not give us 100% guarantees, but it is very difficult to live without them at all.

#4: Take the lead

Let's say you're having trouble paying off your loans. No need to sit and wait until things get worse to such an extent that the bank will take your apartment or collectors will start coming to you. Contact a credit advisor. Take the initiative in your own hands! When we wait for someone to do something to us, it causes neurotic reactions. When you begin to understand what your future destiny will be, anxiety goes away.

No. 5. Put things in order

Organize everything that happens to you. Make a schedule and keep track of what you have planned. Realistically evaluate your time schedule and exclude things that you do not have time to do, but can reschedule. Your plans for the day should consist only of those things that you can do due to your schedule and personal abilities. If you do not have time for something all the time, there is an effect of accumulation of load, which presses very hard, such things should be avoided.

No. 6. Putting things in order

It is more difficult for a person to concentrate when he has several objects in his hands. The same thing happens when mountains of incomprehensible garbage, papers and some extraneous things lie on your desktop. This confirms the chaos in your life, increases anxiety. Put things in order. It is better if you are surrounded by as much free space as possible.

#7 Don't ignore sports

To get rid of negativity, you can go to the gym - this is the easiest way. Almost any intense, physical activity helps relieve stress, and if it is accompanied by some kind of shouting, it will be more effective. For example, karaoke is nothing but the release of energy through breathing. Voice relieves stress better than various anti-stress simulators.

#8 Eat right and sleep well

In difficult periods of life, it is imperative to take care of yourself, your sleep and nutrition patterns. They must be complete. When the body does not receive enough vitamins, the gastrointestinal tract does not work normally, alarming symptoms increase.

No. 9. We do not answer rudeness for rudeness

It is necessary to express feelings, but this does not mean that you have to go and beat someone's face, be rude and swear. It is important to observe your own and other people's boundaries, do not forget about self-esteem and remember that responding to rudeness with rudeness is the last thing. In this way, you support the war, and do not help your anxiety to pass. If you were deliberately pushed into the subway, of course, you should stand up for yourself, but you need to talk, as an adult does with a child. This comparison is based on the fact that in the contact "adult-child" the adult controls the situation (we again return to point 4). Granny got rude to you, tell her: “You are a woman, why are you behaving like that, let's respect each other.” This paragraph has nothing to do with complete resigned resignation to the situation. He only talks about your conscious, adult position. You have to set the tone for the situation, and someone who is nervous cannot, by definition, do so.

Anxiety and worry interfere with normal daily life and well-being. People who experience feelings of anxiety are often agitated and scared. There are many ways to stop being nervous and feel better right now. Various self-help methods and a new way of life will help you reduce the likelihood of anxiety in the future. If anxiety haunts you every day, then seek help from a psychotherapist.

Steps

Quick Ways to Reduce Anxiety

Breathe deeply. Deep breathing is one of the most effective ways to quickly reduce anxiety. You can breathe deeply anywhere, and the result is noticeable in a few minutes.

Find a quiet place and sit or lie down in a comfortable position to breathe deeply.
Place your palms on your stomach just below your chest.
Take a deep, slow breath as you count to five. Concentrate on breathing air into the abdomen, not into the chest.
Hold your breath for a few seconds, then exhale slowly.
Slowly inhale and exhale with the participation of the abdomen for 5-10 minutes.
Evaluate the result of the exercise. For some people, focusing on the breath often leads to oversaturation of the lungs with oxygen, resulting in increased anxiety.

Use progressive muscle relaxation. Progressive muscle relaxation is another quick way to reduce anxiety levels. The essence of the exercise is as follows: you need to alternately strain and relax the muscles of the body from the tips of the toes to the top of the head.
- First you need to lie down in a comfortable place.
- Next, close your eyes and bend your fingers to tighten the muscles in your toes.
- Then relax your fingers and tighten your feet.
- After that, relax the muscles of the foot and move on to the calf muscles.
- Continue to alternately tense and relax the muscles of the whole body until you reach the forehead.
- Do not try to express feelings through SMS or social media posts. The best option is to meet in person or talk on the phone. Also, a video call (for example, via Skype) is a good way out if you do not have the opportunity to see each other otherwise.
Maintain physical activity. Any physical activity has a calming effect. Exercising can be an effective way to deal with anxiety, so you can also get some exercise. Choose any exercise and give them at least 30 minutes every day.

Visualize peaceful scenes. If you imagine a calm place, then you can quickly pull yourself together. Imagine your favorite place in detail, including the sights, sounds, smells, and even the feel. Stay in this place for as long as necessary.
- For example, you can imagine that you are in a meadow in summer. Beautiful wild flowers bloom all around you, grass and plants exude a sweet fragrance, the air is filled with the rustle of stems, and the warm rays of the sun gently caress your skin.
Get distracted. Distract yourself to another activity to ease your anxiety. Force yourself to do something else that will take your attention in case of anxiety. After 10-15 minutes, the alarm will begin to recede.
- For example, start reading a book, take a relaxing bubble bath, play with your cat, or clean up your desk.
Use soothing essential oils. Lavender has long been known to help reduce anxiety in times of stress (such as before an exam). Carry a lavender lotion or bottle of essential oil with you to inhale the scent of lavender when needed.

Listen to relaxing music. Calm music also helps to reduce overall levels of anxiety. Music therapy is also effective for patients who are waiting for surgery.
- Turn on relaxing music like jazz and classical or your favorite songs.
Relaxing self-help techniques
1. Ask yourself questions that challenge your feelings of anxiety. Try to come up with a list of objective questions that will help you challenge your concerns. Trying to find a rational explanation for anxiety will help to weaken its hold on you. Ask yourself these questions:
  - What evidence supports cause for concern?
  - What facts show that the situation is better than it seems at first glance?
  - What is the probability of the worst case scenario?
  - What is the most likely outcome?
  - What advice would I give to a friend if he were in my position?
2. Set aside certain times for worrying. Everyone worries from time to time, so you can set aside a little time each day for worrying. This will help you limit your anxiety and not suffer from it all day long.
  - Set aside 15-30 minutes a day for worry and anxiety. It is best to use the same time and place every day.
  - If the alarm occurs at another time, write down the reasons. Remind yourself that you will have some time to worry about this later.
  - Reflect on your anxiety at such moments. It may well be that by this time some of the causes for alarm may have disappeared or become less significant.
3. Write down your feelings. Recognize your feelings and write them down in a notebook to reduce anxiety. If you're worried, just write down how you feel. You can start a diary and write down all your anxious thoughts in it. There are different ways to organize thoughts in a diary. So, you can divide the page into three columns.
  - In the first column, give answers to the questions: What is happening? What is the essence of the situation? You also need to indicate where you are, what you are doing, who is next to you at a particular moment, and other details.
  - In the second column, let's answer the question "What am I thinking about?". Here, list the thoughts and worrisome experiences that come to your mind.
  - In the third column, answer the question “How excited am I?”. So, you can rate the level of anxiety on a scale from 1 (not worried at all) to 10 (extremely worried).
4. Remind yourself that these feelings are temporary. Sometimes, in moments of anxiety, it may seem that you will never feel better. Feelings like this are frightening, so remind yourself that anxiety is a temporary feeling.
  - Say to yourself, “This won’t be long,” or, “It will all be over soon.”
5. Direct your thoughts into the present moment. Focusing on the past or the future can be anxiety-provoking, so learn to think about the present to keep your anxiety at bay. By focusing on the present, it will be easier for you to solve current problems and current tasks.
Specialist help and treatment
1. Cognitive therapy. Cognitive therapy seeks to change your thoughts and behavior in order to reduce anxiety. In cognitive therapy sessions, an experienced therapist will teach you to recognize, question, and replace the negative thoughts that cause and increase feelings of anxiety.
  - For example, you may find yourself thinking “I will fail” often, causing you to feel anxious and restless. Through cognitive behavioral therapy, you will learn to recognize such thoughts and question them or replace them with positive ideas like “I will do my best.”
  - Cognitive therapy sessions can only be conducted by a qualified psychotherapist. You should consider cognitive therapy as one of your treatment options.
2. exposure therapy. This treatment option allows you to face the fears that contribute to anxiety. The intensity or duration of exposure gradually increases, resulting in a decrease in the level of anxiety along with a feeling of fear.
3. Medicines. Several different types of medications are used to treat anxiety if a person has difficulty controlling their anxiety levels in other ways. You should know that only a psychiatrist (a doctor who specializes in mental illness) can prescribe medications. The following options are possible:
  - Benzodiazepines. These are the most common sedatives. They quickly reduce anxiety levels, but can be addictive. It is best to use such remedies only in extreme cases. Examples include Alprazolam, Diazepam, Clonazepam and Lorazepam.
  - Antidepressants. Some antidepressants help reduce anxiety, but they take four to six weeks to start working. For the treatment of anxiety, Zoloft, Paxil (Paroxetine), Prozac (Fluoxetine), Escitalopram, and Citalopram are most commonly used.
  - Buspirone. This drug is a mild sedative that takes about two weeks to start working. It differs from benzodiazepines only in a milder effect and fewer side effects. Buspirone is also less likely to cause addiction.
  - Beta blockers. Some high blood pressure medications, known as beta-blockers, also help manage the physical symptoms of anxiety. They are thought to be used off-label since beta-blockers are mainly prescribed for heart problems and high blood pressure. Examples include "Atenolol" and "Propranolol".