How to calm your nerves and relieve stress - the best advice and recommendations from experts. The main thing is to keep calm! Ways to calm down and be less nervous

Periodic bursts of emotions happen in the life of every person. Unfortunately, few people manage to avoid conflicts at work or at home, and simply situations that unbalance. Unfortunately, such concepts as “anxiety”, “worry” and “stress” have long become an integral part of our lives. At the same time, we can experience a variety of emotions - anger, irritation, fear, strong excitement, bordering on panic. At such moments, we can only think about how to quickly calm down. And often, with all the desire, it is not possible to cope with their own emotions.

Meanwhile, there are a number of tricks on how to quickly calm down, which psychologists advise everyone to master. The ability to control emotions is simply necessary in the modern world. Of course, we are not talking about chronic stress or depression, but in the event of a sudden surge of emotions, these measures are very effective.

The most common advice that experts give is to switch attention from the traumatic situation to your own breathing. For example, take a deep breath and count to ten. It is advisable to master the method of "calming breathing". In this case, you do not need to learn special techniques. Just control the breathing process, you can mentally say: "I take a breath, the air passes through the nose, enters the trachea, bronchi, lungs." And in reverse order: "I exhale carbon dioxide through the bronchi, trachea, nose."

How to quickly calm down in Often, with an emotional outburst, a person is overcome by strong excitement, while trembling in the hands may appear, and breathing becomes. There is an "express method" that allows you to cope with stress. Try to strongly press on the point of the so-called "ambulance", it is located above the upper lip, under the nose. It is enough to press it for 3 seconds. The massage of the anti-stress point located in the center of the chin also helps: 9 times clockwise and the same number - against. You can also knead each finger on your hands for 2-3 minutes.

There is an effective way to quickly calm down, for those who often experience bouts of irritation. In such cases, grounding helps. As soon as you feel that you are annoyed, grab a metal handrail, a radiator, if you are indoors, put your hands under a stream of water. You can touch the trunk of a tree, stand on the lawn (though it is better to be barefoot). “Grounding” in this way takes 30 seconds. At the same time, take a sharp breath and a smooth slow exhalation. Mentally imagine how irritation goes into the ground and dissolves.

If circumstances allow, try to sit on a chair at a moment of nervous tension, relax and imagine a stream of water that pours on you. Take a deep breath in and out and visualize in detail how the water, starting at the top of your head, washes away all tension from you. Let the stream descend to the very feet. The exercise will take no more than 2 minutes, but the tension will noticeably decrease.

Tips for pregnant women

Pregnant women are known to be especially susceptible. Often you can hear from the expectant mother: "I can not calm down." Situations that a woman did not pay attention to before can literally cause a storm of emotions during pregnancy. At the same time, many accuse themselves of incontinence, worry about the child, who may be frightened of the emotions of the mother.

Many people know firsthand that it is difficult to control yourself at this time. Yes, and psychologists do not advise expectant mothers to be too zealous in the fight against their own emotions. It will lead to nothing but additional stress. Increased emotionality during pregnancy is normal. However, helping to calm down quickly is still necessary.

How to calm down during pregnancy? First of all, expectant mothers should also master the techniques outlined above. They will help to quickly relieve emotional stress. In addition, experts advise talking with the baby more often, explaining to him the reasons for the mother’s bad mood, this will help both calm down. The main thing is to understand that it is impossible to completely protect the child from negative emotions, and the feeling of guilt you experience actually causes him no less anxiety than outbursts of emotions.

Well, in order to get irritated over trifles as little as possible, walk more in the fresh air, master relaxation techniques, devote a few minutes a day to meditation and auto-training, or do yoga for pregnant women.

If the question arose of how to learn not to be nervous, then you are already on the way to solving the problem. Because the most difficult thing is always the recognition of the existing difficulty. Nervousness and irritability are often considered a medical problem. However, the correct psychological attitude can almost always correct the situation.

An irritable person constantly offends others with ridiculous nit-picking, but he himself suffers the most. Consequences of nervousness:

Health problems, poor health. Heart diseases develop, frequent arrhythmia, shortness of breath, blood pressure jumps, headaches bother.
Shaken nerves cause a bad mood, depression. A person can withdraw into himself, become vulnerable, vulnerable. Increased sensitivity makes you build internal barriers, the so-called "self-defense". But apart from alienation, destroyed relationships, this brings nothing more.
Excessive irritability prevents organically fit into the team at work, prevents the disclosure of talents, personal growth.

Everyone can cope with the listed difficulties. You just need to learn not to be nervous in any situation, whether it be a serious problem or a trifle.

The hardest part is getting started. Determine to change your position. Make a promise to yourself to go 21 days without an incident of irritability. In three weeks, a new habit is developed. For 40 days it is fixed. Now actually what you need to do in order to learn not to be nervous:

In a stressful situation, slow down your breathing, breathe deeply, mentally repeat the words: I am calm (calm), you can count up to ten or more. Deep breaths slow down the heartbeat, relax tense nerves, neutralize the release of adrenaline responsible for aggressiveness.
Suppressing anger attacks, gradually develop the habit of curbing negative emotions. Whenever you succeed, internally rejoice in the victory: you are on the path to self-mastery. Remember, every breakdown provokes more new incidents, making you more nervous.
Remember: injustice is not a reason to lose your temper. Troubles, quarrels, various disasters happen to all people. However, a sober approach without emotions makes it easy to find a way out of any situation. On the contrary, emotionality blinds a person, makes him draw wrong conclusions, build illogical accusations. After a quarrel, most often there is a feeling of regret for what was said.
Learn how to constructively resolve conflicts. Do not say: you are an egoist, insolent, other offensive words. Speak out: you forgot to do me a favor, it brought me such and such inconvenience, makes me waste time, etc. That is, describe the situation in simple words, without coloring events with negative emotional connotations. When people operate with definitions and terms, and do not splash out their experiences, any controversial situations are resolved without conflict.
If someone deliberately or because of a bad mood spoils your nerves, take the position of an observer: everything is fine with you, why waste your precious time proving that he is wrong? Focus on what you think of yourself. , it does not depend on external circumstances!
Be condescending to others: recognize their right to make mistakes. If everyone is wrong, why be nervous about it? Over time, the person himself will understand that he was wrong.
Feel free to object. Weighty arguments, expressed in a logical sequence, without anger and anguish, have a sobering effect on any insolent person! If your opponent sees that his attacks are not getting on your nerves, he is likely to leave his venture. And you keep a good mood.
Learn to deal with your fears. Often, anxiety due to possible troubles brings a person to a panic state. Repeat to yourself: I can handle it, I can overcome it. I am strength! I can do everything! Self-confidence, foresight will help to take the necessary measures in time so that critical situations do not occur.
Break the usual chains. The husband (wife) again said (a) something that just infuriates me! Do the opposite at least once: hold back, turn away, respond with kindness and forgiveness. Change your mindset! Do it the way you haven't done it before: ignore the annoying nuisance Ignore it! By launching the usual response mechanism, you leave everything as it is. By blocking stereotyped thinking, you are embarking on the path of freedom! Get rid of automatic reactions, cultivate a new habit: a calm attitude to any situation. It contributes a lot to this.
Look from the other side. Everything that brings irritation has a downside! Notice the positives. Take everything around you for granted.
Change what can be changed. If a creaking door infuriates, oil the awnings. Got a dripping faucet - fix it.

I think that advice on how to learn not to be nervous will be useful to everyone. Of course, at first it will be very difficult. However, every small victory is a reason to congratulate yourself! The more often there are such victories, the closer the goal will be - a calm attitude to any stressful situation. Day after day, continuing to work on yourself, one day you will find that you have learned not to be nervous and calm even in critical situations!

If your heart is beating so fast that it interferes with your thinking, or your palms are sweaty and your mouth is dry, then you are probably nervous. Any person is nervous before an important event or event. Nevertheless, it is necessary to learn how to cope with (or at least minimize) nervousness. Although getting rid of nervousness is not easy, there are several different approaches that you can use to calm your mind and control your emotions. Try the methods below and choose the one that suits you best.

Steps

Calming exercises

Learn to breathe properly. Yoga practitioners learn how to breathe correctly, which leads to a calming of their mind. Deep and slow breathing calms the mind and body, but short and quick breathing has the opposite effect.

Close your eyes and breathe slowly to calm your mind and body.
You can control your breathing by counting up to a certain number or by repeating, "Now I breathe in, now I breathe out."

Visit a "happy place" or visualize success. You can imagine a "happy place" to move away from the place where you are nervous and go somewhere where there is no stress, whether it's a mall or a deserted beach.
- Imagine that you have succeeded in what makes you nervous. Positive visualizations can turn into real success if you truly believe you can succeed.
- Drive away sad thoughts and use your imagination to recreate positive rather than negative situations.
Come up with a mantra. A mantra is a phrase or expression that is repeated aloud or to oneself as a meditation exercise. Think of words that inspire or calm you down and repeat them every time you get nervous. While repeating the mantra, you can close your eyes.

Meditate. Although meditation is not easy to master, it is one of the best ways to calm down. Find a quiet place, take a comfortable position (you can lie down), and try to clear your mind for at least five minutes.

Write down your thoughts when you are nervous. Don't suppress thoughts and feelings when you're nervous - write them down and then forget about them. Try to fight the nervousness instead of ignoring it. As soon as you write down your feelings, throw away a piece of paper (as a symbolic release of unpleasant thoughts and feelings) or leave and think over what you wrote during the day.

Listen to soothing music. Make a selection of songs that calm you down. When you're nervous, turn on the music and immerse yourself in it.

Drink water. This will calm your nervous system and prevent dehydration. You should always drink enough water, but if you do it when you are nervous, the water will do you double the good.

Massage your whiskey. Close your eyes and massage your temples with your middle fingers. Massage of the temples will help you relax and relieve stress.

Go in for sports, or yoga, or tai chi. Sports will help you direct your thoughts in a different direction and get rid of nervousness. If you're really nervous about a presentation at work or a date with a girl, do cardio every day (for at least 30 minutes).
- Yoga is not only a physical exercise, but also an intense mental training that will teach you to control your breathing. You can visit a yoga studio or practice at home with a video course.
- Take up tai chi. This is a set of exercises designed to relax the body and clear the mind, as well as direct energy in a positive direction.
Get enough sleep and eat well. Not only does this affect your overall health, but it also reduces your stress levels and the likelihood that you will be nervous. Get at least 8 hours of sleep a night and avoid fatty and sugary foods.

Rational Approach to Nervousness
1. Accept uncertainty. Some people seek to control every aspect of their lives. Try to reduce control and come to terms with the fact that you are not in control of absolutely everything in your life. You can give your life a specific direction, but you cannot avoid taking wrong turns or deviating from the intended course. And that's okay.
  - If you plan out your whole life, it will turn out to be quite boring. Uncertainty is what adds color to the monotony of being. If you can't come to terms with uncertainty, learn to take it in a positive way - what surprises will make you happy today?
2. Focus on the present instead of living in the past or the future. What's done is done, and what hasn't happened yet hasn't happened. Don't get stressed by thinking about things that have already happened or anticipation of something happening.
  - Remember the expression "causing trouble." If you're worried about ruining tomorrow's speech, you may end up screwing up your speech. Focus on the present moment. Don't think about what will happen tomorrow.
3. Learn to be comfortable in situations that make you nervous. You cannot avoid every such situation, but getting into them, you will learn to control your feelings and emotions. If you're nervous about a big public performance, try appearing in front of a small audience and then move on to a big stage.
  - Your family and friends will help you deal with this problem.
4. Imagine a person who makes you nervous in a vulnerable situation. An old trick will help you - imagine a crowd of people in their underwear. Even if your boss is overly formidable, convince yourself that he is only human. He also sometimes gets nervous and gets into vulnerable situations.
  - Remember that every person in this world has been in a foolish or vulnerable situation at least once.
5. Prepare for good and bad days. Even if you know how to relax, there will still be days in which you will be nervous. Prepare yourself for success and failure.
Determining the cause of nervousness
1. Don't think that nervousness can have a positive effect. Many tend to be nervous, believing that it will lead to positive results or spur them into action. But when you're nervous, you're just wasting time that could be spent on more worthwhile things.
  - Worrying that the situation will soon be resolved in the worst (possible) way will not lead to positive results. Being nervous, you will not prepare better for the situation, that is, you will simply waste precious time.
  - A rational approach to nervousness is not to let anxious thoughts control your body. Be rational and control your nervousness.

The fast rhythm of life, various problems, lack of rest, all this negatively affects the activity of the nervous system. In this case, information on how to calm the nerves will be relevant and useful. There are many different options with their own characteristics.

What can you do to calm your nerves?

Strange, but modern people need to learn to enjoy life and. Psychologists give some tips on how to calm the nerves without drugs:

Breathing practices give good results. To quickly calm down, you need to straighten your shoulders, straighten your back and take a deep breath, and then exhale slowly. After that, take a short break.
The best way to calm your nerves is to do what you love. A hobby helps to relax, clear thoughts and get a charge of positive emotions.
Take a contrast shower or a relaxing bath with aromatic oils.
It is recommended to use aromatherapy for soothing, so you should inhale or massage with the use of lavender, lemon balm, mandarin, basil, chamomile and bergamot ether.
A simple and effective method on how to calm your nerves - do it. Gently run your fingers over the scalp. Then rub your cheeks, forehead and temples.
Go for a walk to get some fresh air. Motor activity is no less effective, which helps to shake things up.

There are a huge number of means and methods that can be used in stressful situations to calm down. There are various energy practices, conspiracies and prayers that help stabilize the functionality of the nervous system. If you are interested in how to calm your nerves at home, then you can use available medications or folk remedies that do not have side effects.

What medicines can calm the nerves?

Medications that help in stressful conditions are a large group, and they affect the nervous system. For those who are interested in what calms the nerves well, you should pay attention to the following drugs:

tranquilizers. Means well relieve anxiety and soothe, but they are addictive, so they are allowed to be taken only under the close attention of doctors. Famous tranquilizers: Lorazepam and Atarax
Sedative drugs. They use bromine or plants as the basis. Such drugs have a mild effect on the body and practically do not have side effects. Often used such sedatives: "Valerian" and "Barboval".

How to calm the nerves with folk remedies?

Since ancient times, people have used different plants to treat numerous diseases, and all thanks to their beneficial properties. The following folk remedies are popular:

The most famous soothing herb for nerves is mint, which can be made into an infusion. Boiling water (200 ml) pour a large spoonful of dry mint and leave for 40 minutes. The infusion should be taken twice a day, morning and evening.
Many people know that chamomile calms the nerves and should be used to make tea. According to the classic recipe, it is necessary to pour a large spoonful of flowers with boiling water (200 ml) and insist under the lid for half an hour. It remains to strain and drink warm.

Prayer to calm the nerves

Believers can seek help from the Higher powers. Sincere prayer pronunciations will help cleanse the soul, calm down and tune in a positive way. When figuring out how to calm the nerves, it is worth pointing out that prayers can be read daily in the morning to get a boost of energy, and also in difficult moments when urgent spiritual help is needed. Read the prayer three times and, if possible, do it in front of the icon of the Virgin.

Mantra to calm the nerves

Divine vibrations have a different effect on a person, as they help to connect to cosmic energy. When the mantra is repeated, a powerful positive beam of energy is created, dispelling the negative. If you are interested in how to quickly calm your nerves, then you can use a simple mudra - "OM NAMO BHAGAVATE VASUDEVAYA". It calms the soul and relieves negative energy. It is better to repeat the mantra 108 times, but if this is unbearable, then keep in mind that the number of repetitions should be a multiple of three.

Mudra that calms the nerves

With the help of a popular Eastern practice, you can learn how to use cosmic bioenergy for your own benefit, for example, to deal with a stressful state. Mudras are a great way to calm your nerves at work or anywhere else. The most effective combinations:

What foods calm the nerves?

If you feel emotional stress, fatigue or a bad mood, then you can eat foods that help calm your nerves:

It has been proven that, which are part of sea fish, calm the nerves and block the production of cytokines - substances that provoke depression.
Spinach leaves contain vitamin K, which activates the synthesis of hormones that improve mood and help to better withstand stress.
Honey calms nerves well, which improves cell nutrition and reduces the excitability of nerve endings. If you want to calm down, then just suck a spoonful of honey.
Citrus fruits contain ascorbic acid, which reduces the level of cortisol (stress hormone). Scientists claim that you can calm down, even just peel an orange.
Looking for a way to quickly calm your nerves, then you should know that even a small piece of dark chocolate can lower cortisol levels, which helps to calm down. Scientists believe that sweetness affects the level of dopamine in the body and causes a feeling of relaxation, and it also contains tryptophan, which is important for.