How to calm the nerves? The state of nervous tension is familiar to everyone, only someone feels and notices him, and someone gets used to it and lives all his life in such a permanent, frozen wrinkle of nerves, solves problems, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to bring the nervous system in order - to establish that sphere of life, which causes increased nervous excitement or solve one problem, which does not allow to function normally. The method is excellent, effective, and you definitely need to strive for it, but it is also long-term and requires a high degree of awareness. In the meantime, you are moving along the path of eliminating the causes of stress factors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit by temporary methods that do not solve the problem, but help to survive the crisis.
How to calm the nerves and relieve stress?
In order to know how to calm the nerves quickly - read about the breathing practices and go to a practical lesson dedicated to this (practiced in yoga, relaxation, massage, and bodybuilding specialists). Breathing affects the physical and emotional state, is able to regulate the level of stress and anxiety. Organize the space in a comfortable way for yourself to get the maximum amount of rest, take time to practice yourself (it is not necessary to make a march through beauty salons and shopping malls, it is enough to give yourself a rest when you can not think or do, which is extremely important in stress). Caring for the body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress in the air.
At a fast pace of life with maximum loads and information overdose, knowledge of how to calm nerves, relieve anxiety, and fear must be present in each person’s luggage. As in any problem, before talking about solutions (treatment), it is worth saying a few words and prevention, because It is usually easier to prevent the deplorable state than to get out of it later.
There is an opinion that our emotions are born from our response to a situation, i.e. not the situation itself is stressful, but only our reaction to it. Of course, there are cases where it is impossible to adjust your condition and choose obsmeyat failure, instead of being nervous for hours because of it. But most of the problems that create a chronic state of stress and sap nerves by drop are not very significant. The reprimand from the boss can be experienced right up to the decision to quit, and you can step back and understand that he just tore off his bad temper and pity him. You can freak out because of the constant rains, and you can buy cool yellow rubber boots and jump through the puddles. Thus adjusting your point of view, looking for positive aspects in everything you can save your nervous system.
If a jamb happened somewhere in the prevention or an event occurred, which is really unsettling and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, it means that the protective functions of your psyche have suffered and you need to recover your ability to think that is paralyzed fear and anxiety. The best help in this case is to focus on your body, starting with controlling breathing, trying to make it as deep and slow as possible if you can move from chest to abdominal. If you breathe for a certain time at a constant pace with such breathing, the adrenaline production will stabilize and you will slowly stop shaking. Then (or during, be guided by your own feelings), knead the muscles of the body - twist the joints, knead the muscles of the neck and arms. This practice, addressed to the physical mode of regulation, is suitable if you are concerned about how to calm the nerves before an exam.
But this effect is aimed at a point and a single effect, after which it is necessary to analyze the situation in order to find the causes of such a strong emotional reaction and to work them out separately in a more relaxed atmosphere, possibly with the help of a therapist.
How to calm the nerves in 1 minute?
People have different stress tolerance, strength and stability of the nervous system - it depends on who and how susceptible to stress (speed of occurrence, duration, strength of nervous excitement). It is not always possible to retire, take a pause and deal with your condition, and you should know how to calm your nerves quickly, even in a situation with limited time. Several options were monitored and developed to help change the tension to a calmer response to the situation within a minute, which one is preferable to decide on the spot, building on the situation, because the methods for calming nerves before an exam and for calming nerves after an unpleasant conversation can vary significantly.
Working with the visual perception of reality helps to switch from an unpleasant factor and make its influence less disruptive. Changing the visual image is possible by purposefully translating the gaze towards pleasant and soothing stimuli, or using your own imagination and presenting harmonizing images (white light, waterfall). To work with the resources of your own imagination, you should take a comfortable posture, sitting better, to remove muscle tension as much as possible, normalize breathing, make it deep, smooth and rhythmic, and then draw the most detailed and pleasant picture in your imagination. Good help images of water, washing you from head to toe or putting a barrier between you and unpleasant effects. Water can be replaced by white, sparkling light that fills every cell, banishing darkness and negative.
The beneficial and soothing effect of water extends not only to visualization methods, you can easily use it physically. Under conditions of limited time, you will need a tap with running water and a closed door so that no one will disturb you for this minute. You should put your palms under cool water and hold it a little under it, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage your neck, shoulders, fingers, bumps behind your ears with wet fingers. While in the bathroom, you can use a towel to relieve muscular and emotional tension, for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands - throw them in relaxation, repeat several times. At about the third repetition, when you relax your hands, you will feel emotional relaxation, which is explained by the connection of the physical and mental state.
Drinking sweet water (preferably ordinary water with sugar or honey) helps relieve acute stress or even stupor and is used by witnesses to accidents, fires and other unforeseen situations.
These methods will help to reduce the critical level of nervous tension, which will provide an opportunity to control their behavior and logically analyze the situation. Maintain your body and cope with the consequences of the nervous situation and need to after the event, but these are more durable methods.
How to calm the nerves at home?
To normalize your emotional state, you can do a lot within your own home. A common and effective method is a bath. It is worth clarifying a few details to increase the impact: the water should be warm, it is better with aromatic soothing salts and aroma oils, you should take such a bath for no more than twenty minutes, and then go to sleep. This can be as a one-time procedure, but if you complete a monthly course, you will strengthen the nervous system and give prevention to further nervous exhaustion.
How can you calm your nerves at home? Add in your daily routine music that can play as a background in your home or headphones while you are moving around the city. Only for the recovery of nerves music should be chosen - for this you can use special collections of music therapy, relaxation collections, classics, recordings of natural sounds are good. The important point is to listen to soothing music all the time, in a specific course (for example, an hour in the evening during the month, or in the morning on the way to work) - the main thing is that this is a system and consistency, and not random use.
Diversify your tactile sensations, because it is their lack or monotony that impoverishes the body’s resources. It is good to talk to animals, play, stroke, walk barefoot at home, which will add stimulation and activation to points that are a mirror image of many organs. Try to immerse your fingers in various cereals and products while cooking, feeling their texture, and simply tackling beans is a very meditative exercise.
By the way, waking up half an hour earlier and devoting this time of meditation, you will feel how you have become more comfortable with the troubles. Choose what you like best - already recorded lyrics, just music or yoga. In addition to relaxing and soothing meditative exercises, active physical activity is great for relieving nervous excitement - running, strength exercises and swimming help to relieve the tension accumulated during the day, and beating a pear or engaging in another kind of struggle helps to cope with non-aggression. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.
How to calm the nerves, if everything deduces from yourself? Find activities that fill you with energy (hobbies, charity, fascinating research) and devote your free time to these activities, instead of sticking to social networks. In addition to self-development and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.
How to calm the nerves and relieve stress - tips from psychologists
With shattered nerves, it is possible to stifle excessive arousal with sedatives, sleeping pills, without going into details of the occurrence and occurrence of such a condition. We do not take into account the extreme cases of disturbance of nervous activity, when it is impossible to do without medicamental intervention, and we suggest first to try psychological methods on the use of hidden resources.
How to calm nerves, remove anxiety and fear? Under stress and nervous tension, spasm and hypertension of muscles occurs, this happens due to blocking the body’s natural response to factors exceeding the norm. Under natural conditions, two reactions are either an attack or a flight, and during any of the reactions, the natural systems of the body trigger the reaction in the muscles to perform the necessary action. Since in society, most of these reactions are stopped and suppressed, and the muscular reaction is neglected, an overstrain is formed, which can then manifest itself as stiffness and stoop. Well this can be felt at the peak of the stress reaction, when it is impossible to force a person to relax with any volitional efforts. It is through the removal of muscle tension and the removal of psychological.
Start with breathing to saturate the body with oxygen and normalize the living of emotions. With strong experiences, breathing gets off, some even stop breathing or breathe in fragments. The primary task is to restore the respiratory rhythm, so that the inhale smoothly flows into the exhale and this process is continuous. Watch for smoothness and depth of breath. After breathing has been established, do a little exercise - its goal is not to improve physical fitness, but to work out and feel every muscle and joint. Accordingly, the joints need to scroll, and the muscles pull. After stretching, you will be able to localize the tension in a particular area or even several, after which they should be kneaded. It may be painful or unpleasant to knead some parts of the body with strong physical clips, but you should continue to massage until the discomfort disappears and the muscles become soft. At the end of such a warm-up it is good to shake things up with your whole body, trying not to control your movements and not to think about how you look, but to propel the relaxed body as much as possible.
For less critical moments, meditation and yoga with targeted immersion are suitable in those moments that usually cause a stressful reaction, to work through the origins and find inner possibilities and ways of resolution. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for constructing a space in such a way as to get less into unnerving situations.
How to calm the nerves and relieve stress? The advice of psychologists on this subject is as follows: you should take care of your nerves regularly, and not just when you are covered. Do not overwork, organize high-quality and productive weekend, sleep in sufficient quantities and in comfortable conditions. Identify your weak points and sources of stress, stay away from those that you cannot influence and disassemble those relationships or processes that are important, but are not satisfied. Remove from life the extra discomfort in the form of trash in the apartment, shoes that rub, uncomfortable clothes and ticking hours. The smaller the small annoying factors in your life, the stronger the nerves and the greater the chance of not falling apart at a crucial moment. To live emotions, include sport in your life or just regular walks, wash dishes with cheerful music, dancing, and do not hold back tears. Do everything to splash out your experiences - you can write, sing, draw, tell your best friends or random companions - the main thing is not to keep to yourself.
Observe the adequacy and measure in everything, watch your reactions, listen to the sensations. If yoga does not help, the bath is not working, the pressure has risen from the nerves and the hands are shaking, if such a state has not passed for a day, then it is enough to tear aromatherapy and ruin the body. When not passing, the growing symptoms should consult a doctor and use the help of possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overstrain affects the entire body and many organ systems, and nervous breakdown leads to hospitalization and long recovery.