How to relieve anxiety before a conversation. How to deal with anxiety in a variety of circumstances? Pills for stress, anxiety

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because of psychological problems, troubles in the world around us, many experience tension, expect trouble, suffer from mood swings. Excitement can turn into stress, and it can turn into a real panic attack. This is dangerous for the health of the whole organism, so you need to be able to cope with the problem.

Causes of anxiety, fear, panic

Any psychological deviation depends on emotions, fear of threat and premonition of danger, which are often fictitious and vague. Fear comes into contact with a situation or object. The reasons for the development of anxiety and panic are unrest, resentment, illness, troubles with relatives and colleagues. The main manifestations are:

physical symptoms - chills, palpitations, sweating, choking, insomnia, lack of appetite, feeling of hunger;
emotions - excitement, anxiety, fear, apathy or psychosis.

Anxiety causes mobilization adaptive capacity, the release of adrenaline, the body works harder, there is a decrease in the thymus, an increase in the adrenal cortex and the appearance of hemorrhages and ulcers in the mucosa of the gastrointestinal tract. Energy is spent in large quantities which leads to depletion of the body.

The reasons that cause panic and stress can be different factors, depending on the state of the person. So, pregnant women often develop anxiety for future children.

The culprit is hormonal restructuring, stories of doctors or acquaintances about unfavorable forecasts, family relationships, and financial situation.

A panic attack occurs unexpectedly and in crowded places in the absence of a threat to life or apparent reasons for fear. It can be triggered by stress, hormonal imbalance, internal diseases and genetic predisposition.

Panic is divided into spontaneous (accompanied by strong fear), conditional-situational (provoked by exposure to alcohol or hormones) and situational (against the background of unwillingness to get rid of problems).

Anxiety neurosis occurs with prolonged mental stress, stress, malfunctions of the vegetative nervous system. The cause is anxiety, concomitant diseases depression, schizophrenia, phobia. Depression is also a kind of stress caused by failures, lack of fulfillment in life, a major shock (death of loved ones, illness, divorce).

Often unreasonable anxiety is caused by hormonal metabolism disorders.

How to relieve stress and nervous tension with exercises

You can stop strong excitement with the help of special classes in acupressure. According to psychologists, it is useful to perform them every day:

Take off internal stress before public speaking: thumb hands touch the knuckles of the middle finger, move the thumb until it passes into the hollow. Moderately press on the point, linger for 10-15 seconds. This will help regulate blood pressure and relieve anxiety.
Stimulation of the state of confidence: place the thumb on the side of the index finger between the first and second joints, lightly or moderately press, linger in this position for half a minute. This reduces the internal emotional stress, stimulates calmness.
Activation think tank(third eye on the forehead): connect the tip thumb right hand with the tips of the second and third, place 2.5 cm higher from the point between the eyes. Left hand fold in the same way, place 2.5 cm above the first point. Hold to press for 30 seconds (for concentration). Yogis call the exercise the activation of intuition and wisdom, which contributes to the treatment of nerves.

Psychologists advise at the usual time to additionally resort to the rules of calm. These are the recommendations:

delve into a sore subject certain time- 20 minutes a day, but not before going to bed, after switching to everyday activities, you can even write a letter to your fear;
represent anxiety and fear as a puff of smoke that dissolves into the sky;
get rid of the desire to keep everything under control;
diversify life with hobbies, reading, walking, sports, meetings with loved ones, trips, meditation;
focus on the positive;
get very angry with fear.

Breathing regulation

Excellent remedy for nerves and stress - correct breathing. To regulate it, you can use special exercises:

Inhale deeply 10 times and exhale slowly. This will help to calm down, get rid of anxiety, realize what is happening.
Inhale vigorously through the nose and exhale through the mouth, concentrating on each movement of the lungs. As you exhale, throw your hands forward with force, pushing the improvised object away from you. As you inhale, return your arms to your chest, press your elbows to your sides. It relieves the body of fear, stimulates the peripheral nervous system, restores calmness, and can even help with claustrophobia.
Connect the tips of the thumb and forefinger, raise your hands in front of your chest, palms away from you. Breathe deeply for a minute, gradually increasing to 3 minutes. For the first time, you may feel slightly dizzy. This will help to free thoughts, restore courage.
Lie on your back, put one hand on your chest, the other on your stomach, breathe deeply. In the process of breathing, you need to make sure that the stomach raises and lowers the hand. This will help calm the nervous system, overcome anxiety.

How to calm your nerves with relaxation

Treatment for stress may include meditation. it good way overcoming panic anxiety, preventing health problems. Relaxation relieves stress, helps to overcome nervous tension, soothes, relieves fatigue and irritability, teaches calmness.

Meditation is carried out alone, the duration of the session is 5-10 minutes:

Lie on your back, tilt your head back, relax completely and breathe deeply through your nose. Drop everything in the process bad thoughts, focus on breathing.
Hold your breath, tensing and relaxing all the muscles of the body.
Tighten and relax individual parts of the body in turn.
In conclusion, lie down without thoughts in your head, relax.

Pills for stress, anxiety

With severe anxiety and nervous tension, the use of medications is indicated. The stress medicine stabilizes the state of the body, improves the perception of reality, and helps to stop depression. Groups of drugs prescribed by a doctor:

Antipsychotics - suppress the work of the nervous system, interfere with its functioning. They are prescribed for mental disorders, schizophrenia, memory loss, depression.
Antidepressants - relieve a person of stress, anxiety, minimize or completely eliminate depression, improve mood.
Tranquilizers - suppress emotional arousal, help the patient feel calmer. At the same time, the patient's physical and mental activity is inhibited, he becomes indifferent to everything. Drugs fight anxiety, agitation, neurosis, sleep disorders.
Nootropics - improve brain function, mental activity, memory.
Normothymic agents - normalize mood, function of the nervous system, eliminate negative emotions. They are used to get rid of affectivity, nervousness, irascibility, impulsiveness.
Sedative medicines - calm the nervous system, suppress stress, eliminate constant anxiety and sleep problems.
Activating the work of the nervous system - are used to relieve excessive stress on the psyche.

At home, sedatives help relieve stress: tincture of valerian, motherwort, decoctions of birch buds and chamomile.

Popular sedatives:

Afobazole is a tranquilizer that helps relieve stress, eliminate neurasthenia and problems with adaptation or sleep. The drug is contraindicated under 18 years of age, during pregnancy, lactation. It is taken three times a day, 1 tablet for a course of 2-4 weeks. Possible side effects: allergy, headache. Price - 390 rubles for 60 tablets of 10 mg.
Novopassit - a herbal medicine that copes with nervous overexcitation, has a hypnotic effect. It is taken three times a day, 1 tablet. The drug is contraindicated in lactose intolerance, myasthenia gravis, up to 12 years. Possible side effects: allergies, dizziness, exanthema, fatigue, drowsiness, muscle weakness, constipation, dyspepsia. Price - 200 rubles for 10 pcs.
Persen - based on natural components well calms and helps relieve stress. It is taken 2-3 times a day, 2-3 tablets in a course of no longer than 2 months. The drug is contraindicated in case of intolerance to the components of the composition, hypotension, cholangitis, pregnancy, lactation, up to 12 years. During the reception, hyperemia, skin rash, dermatitis, bronchospasm, constipation may occur. Cost - 250 rubles for 20 pcs.
Cipralex is an antidepressant prescribed for chronic disorders of the nervous system, stress, panic attacks, fear. It normalizes cerebral circulation, is released strictly according to the prescription. It is taken 10 mg once a day for a course of 3 months. Contraindications: pregnancy, lactation, age up to 15 years. Possible side effects: nausea, anxiety, vomiting, weakness, sweating, decreased libido, galactorrhea, hypotension, arthralgia. Cost - 1000 rubles. for 14 pcs. 10 mg.
Lenuxin is an antidepressant that helps to cope with increased anxiety and anxiety. It suppresses panic attacks, relieves neurosis and depression, is taken 10-20 mg once a day for a course of 3 months. Contraindications: age under 18, pregnancy, lactation. Possible side effects: headache, hallucinations, nausea, diarrhea, itching, urinary retention, weakness, myalgia. Price - 670 rubles for 28 pcs. 10 mg, available by prescription.

Video

Every person experiences anxiety at some point in their lives. Which manifests itself both in an event that can change a life, and in a trifle that is simply not included in the plans. For some people, this turns into a serious problem.

Scientists from the UK offer to cope with anxiety in the following way. Suppose a serious meeting is planned, which causes great excitement. On the day of the meeting, get enough sleep, this will help reduce anxiety by 2-3 times. After that, carefully think over the meeting, what you will talk about, how you will build your behavior, imagine and analyze in detail the place in which everything will happen. Imagine that you are already there and everything is going as favorably as possible.

This method will help you feel the atmosphere of the upcoming event, soak up its energies and get rid of unnecessary excitement about it.

2.From the course of psychology

In psychology, they use a method called emotional acceleration, this exercise helps to keep excitement under control. Imagine yourself as a destructive element, let it be a fire, a tsunami or an avalanche. Feel how this energy pulsates in your veins, imagine how you move and what destructive power you wield. Hear the roar of a rushing avalanche and the noise of a raging tsunami, feel the fire in your chest and how this fire breaks out, causing everything around to light up. Imagine every detail. Exciting, isn't it?

This psychological technique used to control anxiety, as well as for confident and relaxed communication. The downside is that this method requires regular repetition, since we do not have a long action time.

3. In the world of sports

Athletes also experience anxiety and keep in the arsenal of techniques to deal with it. I will talk about a couple of sports secrets that will help in life.

When a person begins to fight with himself, he is already worth something.

Archers say that the main source of excitement is thoughts about what is happening around. To overcome anxiety, focus on the goal and give your best, regardless of other people's opinions and the current situation.

Climbers who have repeatedly conquered the peaks of the mountains say that emotional condition directly related to the physical. Therefore, measured, deep breathing and muscle relaxation will allow a person to cope with excitement. Climbers believe that having relieved physical stress, excitement also subsides, therefore, before each exciting situation, they do a respiratory and muscle warm-up.

Use these methods in case of sharply surging excitement. For example, you need to complete a task in a busy place, take a deep breath, slightly stretch the muscles of the neck and shoulders, and forgetting that there are people around, move towards the intended goal.

4.Public opinion

After watching social polls, it becomes clear that the opinion is fierce in society that there is one effective way fight anxiety. 70% of respondents use it daily. This method is simple, feeling the growing excitement, count to 10 in your head. But is this method so effective? This method affects each person differently. Therefore, the answer to the question causes difficulty for some people.

But also among the respondents there was an elderly man with an interesting way of thinking. The way he proposed goes like this. If before speaking or communicating with a stranger, anxiety and embarrassment begin to appear. We set a goal to convey information to the audience. Do not think about what the opinion or reaction will be, just convey the information. It's like a fire, will it be embarrassing or exciting to shout to the whole street about what happened? No. Because information is being conveyed.

Please remember this method before public speaking.

5. Word for the author

How to overcome anxiety? Why fight him if you can not worry. I believe that life should be taken as a game.

Life is a game, if you are a child in it, you will get much more pleasure ...

No, don't freak out and play the fool. Take everything lighter and perceive each new event as a game from which you will emerge victorious. Play with words, facial expressions and experiment in communicating with people.

And most importantly, believe in yourself!

uncontrollable excitement and emotional experience often negatively affects psychological condition person, creating discomfort, and on the end result, sometimes nullifying all efforts.

You also need to understand that excitement and inner experience are not always in pure form. Often, anxiety is just a well-founded negative habit that has no objective basis.

Let's start with definitions.

What is excitement and anxiety

Excitement- an emotional experience for any reason, depriving a person of inner peace, the ability to think and act as efficiently as possible. One of the reasons for the excitement may not be the ability of a person and.

What causes anxiety?

To the loss of peace and self-control, and as a result - to inadequate behavior.
To an unpleasant feeling of insecurity and weakness, which is generated by a lack of control and powerlessness.
To the loss of energy and entry into stressful condition(experience burns internal energy).
To divert attention from the process (loss of concentration and concentration).
To negative results and not achieving the goal (worried, could not get together and concentrate).

For example, a man was so excited before performing on stage that his voice trembled with excitement and as a result he failed his exam and did not enter the conservatory.

It is necessary to realize the main thing that excitement does not serve anything useful, it does not help to solve a problem or achieve a goal. On the contrary, it only prevents a person from feeling calm and confident, thinking sensibly, analyzing and finding the best solutions in the process of achieving the desired.

Why do many people fail to cope with their excitement and experience? What's stopping you?

Interfere, as usual, subconscious or conscious errors - the internal programs of man.

Wrong Programs:

“Excitement is good, it helps, awakens energy, etc.” - this is stupidity, because excitement is a purely destructive and uncontrollable energy that only interferes. At the same time, excitement burns the useful energy of consciousness.

“Excitement is normal, and the more serious the situation, the more excitement should be” is also stupidity. It is better that concentration and self-control grow in a responsible situation, rather than frustration and anxiety.

“I'm worried that others will see that I care” (to impress, cause pity, etc.). You need to understand that pity is not respect, it is weakness.

What are the main causes of anxiety and anxiety? And what should be done?

1. Internal fears and complexes. See the following articles for more details:

2. Lack of Composure Skills(the ability to extinguish and completely turn off internal experiences with the help of commands and will).

3. Mistakes of thinking- not understanding what excitement should be replaced with. When a person is worried, chewing on thoughts like “What if something doesn’t work out ...”, “If only it could pass ...”, etc. That is, when a person in his mind thinks something up for himself, winds himself up, chews, instead of directing his mind, his thoughts to solving the problem.

All thinking errors should be replaced by analysis, sorting through options, finding the best solutions and taking the right one. psychological mood“for the result, for the victory” (like athletes at the Olympics).

4. Mastering techniques for relieving tension and tightness, learning to purposefully relax and calm the mind.

(this article presents techniques for calming the mind and turning off emotions, experiences)

It's important to understand! To remove the habit of worrying in principle and to remove the experience in a particular situation is completely different tasks! There are a lot of articles on the Internet with recommendations in order to somehow extinguish the current excitement and relieve the emotions of experiences. But this does not mean that if you remove the experience now, it will not return tomorrow when you find yourself in a similar situation.

Therefore, if you really want to deal with anxiety once and for all, you need to understand and remove the individual causes of anxiety. Those reasons that are listed in this article or your purely individual reasons that still need to be able to correctly identify.

To understand and remove the individual causes of experiences - the best thing I can recommend to you is to work with or.

Excitement is a certain emotional state necessary for the mobilization of forces. Strong excitement is harmful to a person, so it is necessary to know how to deal with excitement. In most cases, excitement appears before a responsible event or event. Each person reacts to anxiety differently. One person may be too calm and even depressed, another may experience a strong arousal. Both of these conditions do not benefit a person and can provoke wrong behavior at the most crucial moment. In this article, we will show you how to quickly deal with anxiety.

How to get rid of anxiety

The state of excitement can be seen on the example of an ordinary athlete before a competition. Whatever his character, there will still be slight excitement and excitement. It will help him gather his courage and prepare himself emotionally. If there were no excitement, then the athlete before the race would be indifferent, this could not help him achieve positive results.

In sports, there are two terms for the state before important competitions. This is prelaunch apathy and prelaunch fever. With strong excitement before the race, the athlete is able to "burn out". In both cases, he will not run as well as he did during training.

Therefore, it is very important to mobilize all your strength, pull yourself together and know how to deal with excitement. Each person must understand his feelings and understand at what degree of excitement he is able to show the most top scores at the most crucial moment.

If you want to learn how to cope with anxiety, you can regulate the psyche on your own by doing certain exercises.

Shutdown

In order to stop thinking about the upcoming event and cope with the excitement, you should just look at the same object for 5 minutes, noticing as many different details as possible. With strong excitement, you can combine this exercise with respiratory manipulations. For example, as you exhale, close your eyes, and as you inhale, look at the object again. This can be done up to 50 times.

Abstraction

With too much excitement of the psyche, you should try to distract yourself. To do this, you should take a comfortable position and imagine the events that will take place after the event. An exceptionally favorable outcome should be presented. It also helps to focus on the finger. It is worth considering it, feeling it and then closing your eyes, imagining the same finger.

How to deal with anxiety instantly? You should follow your breathing, making it measured and deep. Within two minutes there will be relative calm.

How to deal with pre-speech anxiety

An important meeting is about to begin, and you just can’t cope with shaking hands, a nervous tic, and chattering teeth from nervous strain. The picture is certainly not for the faint of heart and you have no way out. How to be? How to suppress anxiety? But, by the way, excitement is a stupid animal and easily trainable.

Your interlocutor is poor and helpless

For thousands of years, Japanese samurai have been using in a simple way subdue excitement. They could carry on a conversation with anyone, presenting the interlocutor as a dirty, helpless ragamuffin, while they felt confident and majestic.

Introducing the interlocutor in the toilet

This is the easiest and most reliable way to deal with the excitement of meeting an important person. Such a simple method was invented by a Russian soldier, who, while on duty, by chance found in the restroom a colonel-general, who has the glory of a cruel commander of the airborne forces. After what happened, the soldier could not calmly listen to the fiery speeches of the commander and mentally smirked.

Smart activity - calligraphy

When meeting with important person, begins to tremble, thoughts all fly out of my head, but why? All from not knowing what to expect next. This is the whole reason for the excitement. Take Blank sheet, draw it into four parts.

First, write down your fears in one sentence. In the second - tell us about your assumptions about what the meeting is fraught with. In the third - neutral consequences that can be expected from the meeting. Well, in the fourth - an optimistic expected forecast.

Upon completion of the description of fears and forecasts, you will see how much the situation has changed in better side, there was confidence and composure.

Let's switch attention

To cope with excitement, brain impulses should be switched to solving other problems. In this situation, a small pain center is ideal. For example, pinch yourself in the thigh area, only in a fit of nervous tension do not try to tear off a piece of muscle. On a subconscious level brain activity will turn all his attention to the pain sensation. And you will have the opportunity to cope with your emotions.

By changing the places of the terms, the result changes significantly

Mentally change places with the interlocutor, put him in a situation that gives you torment akin to medieval torture. it the right way how to suppress anxiety.

If none of the above helped, use the golden rule - the main thing is to start, and then everything will go on as usual.

Each of us in life there are periods of various stresses and various unrest. They may well be generated, both by causes from the outside, and by their own inner experiences. Moreover, it will be impossible to completely avoid any stresses, but on the other hand, it is quite possible to lower them. Negative consequences with timely measures.

What to do when worried

How can we understand when it is time for us to take some sedatives or when it is time to stomp to the doctor? What can certainly be said here is that it is absolutely impossible to "start" one's own nervous state.

The thing is that absolutely any nervous tension has the ability to be regulated by the mechanism of some positive feedback, that is, self-reinforcing over time. Such an aggravation of the condition can occur at several levels at once.

Firstly, right at the level of our neurons, the so-called special dominant may well form, for example, a ring or a certain network of activated cells, it is they who stimulate each other to a large extent and at the same time suppress to a certain extent the activity of absolutely all neighboring neurons.

This dominant may well have quite obvious manifestations that are at the level of your consciousness: for example, during hunger or some kind of sexual arousal, such dominants formed in the human brain direct absolutely all thoughts in a single direction.

Secondly, our consciousness, being in a certain negative emotional status, will absolutely always be able to find all the latest and newest external causes for further frustration.

Therefore, the correct approach to combating various nervous tensions is adequate work with them when this tension is still in its very initial stage of its development. To use such energy of this tension in the right direction, but at the same time not to allow it to go in cycles in such destructive and incredibly vicious circles.

If you want to cope with anxiety, and conventional techniques do not help, you need not to persuade yourself with banal phrases, "I'm not worried" or "it's okay, now I'll take a deep breath and will certainly calm down", but recognize that you have a certain problem and immediately start her decision.

If your nervous tension is of a short-term nature (in particular, after a sudden heavy conversation with your superiors), you can immediately take some kind of sedative. Here it is necessary to clearly distinguish different types sedative drugs: homeopathic, natural, chemical. If medications do not help, it is better to consult a specialist.

About the excitement before important event I know firsthand. I get excited every time I speak in front of an audience. Over time, I figured out and understood where it comes from and how to deal with it.

But after all excitement arises not only before a public performance. It rolls before an interview, or when you need to make an important decision, pass an exam, ask for a pay raise.

In my article, I want to offer several ways to help cope with anxiety. I want to note right away that some techniques will not completely remove the problem, but partially, since the causes of excitement are different for everyone. To neutralize them completely, you need.

Why are we worried?

The first and main cause of excitement is, of course, fear. Fear that they will refuse you, they will not understand you, you are not needed, not worthy, and so on. Fear, in turn, arises when a person is not sure of a positive result and is afraid of not reaching the final goal with a plus sign.

One way to deal with anxiety is thorough preparation. It will help to calm down on the eve of a speech, a conversation with superiors, an exam.

But what if preparation doesn't help? What to do when excitement fetters the body and does not allow breathing at the most inopportune moment? I offer several effective techniques.

6 techniques to help deal with anxiety

Technique #1 - Movement

Movement helps with anxiety. For example, you are speaking in front of an audience, talking on the phone, or waiting for your turn to draw Examination ticket- move.

Walk around the audience, the room, go out into the corridor, go for a cup of coffee - any movement will help you calm down and come to your senses.

Technique number 2 - reincarnation

As a rule, if you are confident in your knowledge, then the excitement arises before the performance, and not during it. This anxiety can be dealt with with a simple trick.

Pick up any object, hair tie, pen, hair clip, marker, whatever, and mentally ask this object to be your excitement. Put it aside and go do what you have planned. Do not even doubt the effectiveness of this technique.

Technique #3 - Breathing

Even and calm breathing will relieve tension and help you accept important decisions. Quite often, we subconsciously hold our breath during moments of tension and strong commotion. This is fundamentally the wrong way. Approximately 5-7 minutes of even and calm breathing (inhale through the nose, exhale through the mouth) is great to save you from excitement.

Technique #4 - Shifting Attention

Shifting attention. Women are distinguished by the fact that from time to time they replay events in their heads that have not even happened yet.

Take a break and de-emphasize this event. At a minimum, you will be surprised to notice a lot of interesting people and other interesting events.

Technique #5 - Relaxation

Stressful behavior shackles not only the body, but also the flow of thoughts in your head. Tension is the cause of irritation in the body, feelings and thoughts, and this is not at all effective method fight anxiety.

Relaxation, on the contrary, will allow the body to rest and unconsciously prepare for the important. For example, for a speech.

Technique number 6 - " mental dialogue»

There is an expression: forewarned is forearmed! How can you foresee the situation? So, imagine yourself and the person standing in front of you with whom you have an important conversation.

Now mentally move into his body and head as if you can feel, hear, see the way he does. Now try to understand what this person expects from you? What actions? What decisions? What words? Now return to your body and head again and tell your interlocutor everything that he expects from you.

If you need to continue the "mental dialogue", then repeat it until you realize that everything will turn out in the best way for you.

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