If this question has arisen, then you are already on the verge. emotional burnout. And only a few understand that nerves are the root of so many problems and diseases.

Today I will share with you simple but effective practices on how to calm the nerves simply, quickly and with improvised means. But in general, it is better not to be nervous in principle.

An irritable person not only catches those around him with his background radiation, but he himself suffers from “high voltage”.

The reasons can be different: exams, the health of relatives, problems in relationships ...

The question is not even the reason for such a state, but how ecologically you will learn to experience such emotional outbursts.

For some, an offensive word is already a tragedy, while someone is worried about “one or two”.
Bouts of anger, shattered nerves and feeling unwell - this is not only a story about personal boundaries, it's about your health. Usually everyone comes to their senses and learns to control emotions when it is too late to repair the body.

Before you get to this stage, let's look at 5 working practices that will help you deal with your nerves.

1. Body - in business

Most often people are mistaken in one important point. They go to a psychiatrist and drink antidepressants to heal their soul and head. But, in fact, “turning on” the body is the first and main way to stop stress.

It is the body that gives us quick feedback.

I limited myself in nutrition for a couple of days - lightness appeared, went to training - got endorphins, went for a massage - relaxed, slept - regained strength.

Use your own body to deal with stress. The most “difficult” thing is to choose the direction and what you like best. I propose to write a list of 10-20 pleasures for the body, which you will always keep at hand.

Yes, and no one has canceled sex either: it is a great way to discharge and a source of hormones of joy.

2. Breathe deeply

Remember how you laughed every time in an American comedy, someone hysterically breathed into a paper bag? How is this related to stress?

Directly. The power of calm breathing is underestimated: 2 minutes of calm inhalation-exhalation and the hands no longer tremble and breathe evenly. Then decisions can be made adequately.

And interesting fact: in a stressful situation, breathing quickens - everyone knows. As a result, an excess of oxygen only increases tension, up to fainting. And this is where the package comes in.

This technique helps restore carbon dioxide levels in the body because the person breathes in carbon dioxide over and over again along with oxygen. And then the tension drops.

By the way, it helps not only to fight stress, but also to prevent it. No matter what others think, if it helps you, then use a paper bag to breathe out. Helps with hiccups and asthma attacks.

3. Rethink your diet

During times of stress, people high speed and in large quantities consumes vitamins and trace elements. That is why your task is to replenish their supply all the time. Fish, poultry, vegetables and cereals - these products contain vitamins necessary for the brain.

Food is fuel for the body, just like gasoline is for a car. The worse the gas, the more often you will repair the car.

Do you like sweets? Hello, mood swings and shattered nerves. Do you treat yourself to being fat? Get it.

Change your diet for at least a week and you will see that the body will respond very quickly. And to everything you add a sound sleep and a drinking regimen, you will experience stress no more difficult than ordinary situations.

4. Don't keep everything to yourself

Do not scream! Do not laugh! Do not run! And in childhood, each of us heard.

No wonder if you're not used to expressing your emotions as a big girl. So what's now? To study. Everything is in your hands - you can build trusting relationships with friends and family.
Start small. If you feel it, speak up. Fish, cat, girlfriend, mother - anyone, just to share and voice their feelings.

Americans have a psychotherapist, we have girlfriends. In difficult situations, the help of a specialist is certainly needed.

But if you feel like you're feeling a little blues or stressed out, having a frank conversation with your loved one will help more than it won't.

5. Technique "man on a chair"

Imagine that there is a chair in front of you, on which a person is sitting. It's you yourself. For more realism, place a chair in front of you. If you do not live alone, ask your family not to distract you for half an hour.

Tell the person in front of you all about your experiences and difficulties, and then see what he will answer you. In most cases, it turns out that it is just trifling.

An outside perspective will allow you to assess the situation objectively.

In fact, we exaggerate most of the problems and only in adulthood we understand that there was no reason to test our nerves at all.

If you are working on yourself, but so far you are embarrassed to open up to your family and friends, use the “empty chair” technique more often.

It doesn't matter what the causes of stress are. By managing emotions, you will manage your life, where the author of everything that happens is you, and not your nerves.

My own screenwriter

Now you understand that the question “how not to be nervous” is just a matter of technique. Each person can stop struggling with stress if they learn how to meet him correctly, live to a minimum and see him off.

And don't forget about: food, routine and sports. Only these three factors are already the lion's share of strong nerves.

Choose the way to deal with stress that suits you the most, and most importantly, do not wallow in self-pity, do not plunge into problems with pleasure. Use every moment as a necessary experience.

Glad to be helpful
Yaroslav Samoilov

Absolute calm is the state of our body, which is considered to be the norm. With it, a person is relaxed, can fully control himself, adequately assess the situation, comprehend what is happening and make informed decisions. Not all people have such calmness, especially in non-standard life situations, including during communication. Thus, the question arises, how to stop being nervous when communicating and learn to control yourself? Our advice will help solve this problem.

The words "no need to be nervous" are good for bringing a person into a normal state of rabies.
Stas Yankovsky

Where does nervousness come from?

Nervousness occurs when irritants appear. They can be different, but as soon as they begin to affect a person, the latter loses concentration and all his mental and physical energy is turned towards these same stimuli, which switch all attention to themselves.

At the same time, a priori, nervous excitement cannot be considered a 100% deviation from the norm. On the contrary, it is necessary for a person to recognize positive or negative situations in life and react to them or avoid them. But since it can be difficult and uncomfortable to stop being nervous in communication, it is important to be able to get rid of tension.

The response to nerve stimuli must always be adequate. If nervousness is excessive, then it already becomes a serious problem. Nervous tension turns into stress, and entails serious consequences on the mental and physiological level.

For whom is excessive nervousness dangerous?

Young people are most susceptible to nervousness, because their psyche is not yet able to cope with everyday stresses. But even at a young age, there are people who are easier and easier to endure problem situations, and there are those whose nervous system is overly vulnerable. It is this category of people who most often experiences problems in relationships with other people, communication, self-realization.

Communication is a fundamental process in the formation of a personality, a necessary condition for any development. That is why excessive nervousness and embarrassment in communicating with others is a serious problem, due to which misunderstanding arises, the inability to concentrate on the subject of discussion, the lack of satisfaction from the conversation and, as a result, the narrowing of the circle of communication.

At an early age, this situation is seen as natural, but over time, if the problem persists, the difficulties are aggravated and a person cannot harmoniously integrate into society, realize himself, develop. That is why it is important to take care of reducing nervousness, up to completely getting rid of it.

Why do we get nervous when communicating?

The reasons for this condition may be different. Nervousness appears when we are just making an acquaintance and do not know the person with whom we are to communicate. There is a natural situation of fear of being rejected or misunderstood.

This moment of nervous excitement lasts only for a while, until we get used to a stranger and determine common interests. If for some people this slightest stress can go completely without a trace, then people with a more vulnerable psyche continue to perceive a person with some apprehension and this becomes an obstacle in conversation.

The next reason for nervousness may be the status of the person with whom you should communicate. If we have to talk with the boss, a strict father, a man or woman for whom we do not feel sympathy. Each of them causes you certain emotions - irritants that can lead to tension, fear or embarrassment.

How to stop being nervous?

Of course, no one will give you a universal recipe for how to stop being nervous when communicating. If there is a problem, then it is necessary to deal with it comprehensively and understand the cause. Often it lies precisely in the fact that a person is afraid of being misunderstood or rejected.

A self-sufficient, self-confident person who knows how to listen and also knows how to clearly communicate his thoughts to the interlocutor, no matter what he may be, will certainly never encounter the problem of nervousness during communication. That is why you need to work on yourself, be open to other people and expand your circle of acquaintances in order to gain experience in various situations in communication and be able to respond to them.

It is also important to be able to evoke positive emotions in the interlocutor and are not afraid to be misunderstood or rejected. In this case, you can safely communicate on various topics without experiencing any difficulties at all and without being subjected to any stress. Well, if any arise, then you either stop communicating with the person, or reduce it to a minimum.

It is important to understand that we cannot please everyone without exception. Some people are more active in communication, more open and interested in new acquaintances, while others are closed and prefer to discuss less.

A few rules to help reduce nervousness:

• With whomever you have to communicate, always remember the purpose of the conversation.
• Know how to listen to the interlocutor and always give him the opportunity to speak.
• Find something in common and try to show a sincere interest in the area of ​​​​the interlocutor's life that is somehow interesting to you.
• Don't be afraid to ask questions, even if you don't know what to ask.
• Be attentive to topics that are incomprehensible to you and even more unpleasant, no matter how much you want to succeed in communicating with the person you need.
• Never impose on people who do not show any initiative in communication.

Work on yourself

Always be prepared to communicate. In order to enjoy communication, you yourself must have enough interests, comprehensively developed. By reducing the number of topics you do not understand, you can easily find the subject of discussion and talk with people of different ages. This way, there will be no place for nervousness, and you will be able to calmly share your knowledge.

Do not allow empty talk, chatter and gossip. Try to share knowledge, experience, ideas. If a person is pleasant to you and your sympathy is mutual, unrest and embarrassment during communication will disappear. Take advantage of this!

Video: How to overcome fears in communication?

How to stop being shy

Shyness in one way or another is characteristic of every person. However, if your shyness is a stable character trait, and, moreover, interferes with you, then you need to immediately start fighting it. Otherwise, such increased shyness can lead to the fact that your life plans may be violated.

First of all, you need to deal with the reasons for your shyness. Think about what you don’t like about yourself, and what caused you to be embarrassed? No matter how difficult the problem is, it is solvable. If it's up to you appearance- it's easier than ever. Change your wardrobe and hairstyle.

If it is a matter of mild speech defects, then only a specialist will help you cope with this. If you consider yourself a boring conversationalist (or, worse, they tell you about it in plain text), then reading can help you - stay up to date with the news, and it will be much easier for you.

If you don’t see any direct reason for shyness, then most likely you are just used to considering yourself shy. Here a kind of psychological “fitting” on yourself the image of a self-confident person can help you. Start to lead confidently and openly at home. Practice walking. Give a speech (you can do it yourself, there are a lot of tutorials on the net). Over time, you will feel that you are able to behave just as confidently around others.

You can take for yourself as an example one of your acquaintances, if you consider his behavior to be rather relaxed. Carefully study how this person behaves in various situations, and try to copy his behavior - you certainly don’t need to be ashamed of this. This is the case when imitation will only benefit you.

Video: How to stop being nervous? 10 proven ways

There is another psychological technique. Find an even more closed person than you, and try to lead over him. That is, to become his leader, who will help him become more confident. This practice will help you to become more confident in yourself and to pull up your friend.

Another method is to imagine the most negative consequences of your own actions (or inaction). What is so terrible that will happen if you are refused or rude? Get ready for things to go wrong and relax about it. In the end, acceptance will help you deal with resentment more easily, and you will become more confident in yourself.

Stress has become one of the components of our lives. We are afraid of the boss, we are angry with the neighbors, we argue with the sellers. Constant stress is depressing. A person sees only gray colors, he has health problems. How to calm down and not be nervous, you ask? Below is a list of simple ways to deal with stress.

How to stay calm before an important event?

So, in a week, an important event should happen in your life. It could be an interview or a presentation of your work. How you perform will depend on your later career. What to do if everything falls out of your hands, at night you can’t sleep and are constantly worried? The answer is simple: it is unlikely that you will take the position that you so dream about.

If you still want to succeed, stop being afraid. You must understand that you yourself can destroy your dream. Don't be dramatic. Do some breathing exercises. During the exercise, thoughts should only be about breathing. Inhale through the nose, exhale through the mouth.

Go for a walk before bed. During the walk, also try not to think about the upcoming meeting. Turn on your favorite music and enjoy.

Night sleep should be at least 7 hours. Don't eat at night.

To keep the body in excellent shape, you can take multivitamin complexes. They will help boost your immunity and strengthen your nervous system.

How to behave during an important event?

So, the long-awaited hour has come. Your future will soon be decided. You must remember that experiences are superfluous. Start your morning with a contrast shower, exercise and a delicious breakfast. All these procedures will cheer you up and set you in a positive way.

Set a few alarms in the evening so you don't oversleep. Leave the house early: it is better to wait for the start than to be late for it.

Feel confident when you enter the office. People around you will notice this and treat you differently. The back should be straight, the voice well delivered. Watch your gestures, facial expressions and intonation. Do not wave your arms too much, laugh for no reason or raise your voice. Speak calmly and be calm.

Be sure to bring water with you. You may need it during the performance. Feel free to pause for a few seconds and take a sip of water. This will help calm the nervous system and refresh you.

Do not rush to answer the question quickly. Scroll it over in your head again, and then give an exact and clear answer.

More than half of our fears are taken from nowhere. That is, we ourselves invented them, believed in them and began to be afraid. According to statistics, women have more such fears. They invent various fables for themselves and willingly believe in them. Take life easier and remember that everything depends only on us!

Inga, St. Petersburg

Psychologist's comment:

The worldview of a psychologist is quite different from the philistine. Psychologists are taught not only to hear the content, but also to feel the unconscious process.

This is a very useful skill, it helps to perceive the world much more widely and not to get into trouble. Now I will try to explain with examples.

Example #1.

If a guy invites a girl to a movie, then in 90% of cases this is not at all what he has in mind. And if we honestly voiced the invisible unconscious process, then the phrase would sound something like this:

Let's go to the cinema and then have sex?

(The top phrase is what the words say, and the phrase below the line is the subtext, the true meaning of this phrase)

Let's go to the cinema?

———————————————————————————

I like you! Let's go to the movies and then have sex?

It’s bad if a girl is not trained to perceive this process, because if she goes to the cinema, then most likely the couple will part, dissatisfied with each other and the evening spent. 90% of girls are well aware that when they agree to "go to the cinema", they agree not only with watching the movie, but give hope for the further development of relations.

And they don’t go to the cinema with those with whom they are not going to deepen communication. Or they stipulate in advance that it will be “only a movie”.

Let's go to!

———————————————————————————

I like you too. First, let's go to the cinema, and then we'll see.

Example #2.

When a gopnik on the street says: “Hey, kid, come here, you need to talk,” he doesn’t need to talk, but take away the money from the kid. If the kid really believes that he is only called to “talk”, he is not ready for the realities of life and will be dissatisfied with what happens next. It's good and right to teach guys that "talk" in some situations means a completely different thing.

I want to talk to you

———————————————————————————

I want to take your money

I gave the simplest examples. They are obvious to an adult, but not to a teenager. As we grow older, we gain experience, and those processes that we did not recognize in youth seem obvious to us in adulthood. And then we say to ourselves: how much I did not understand before!

Our life is permeated with such processes that we do not voice. Psychologists say that we convey 7% of information in words, and the rest is in what we do not voice. Let's look at this article from the point of view of a psychologist and see what new understanding will open up to us.

In this article, the feeling of fear and irritation is perceived as something harmful and interfering. No doubt, these feelings are very unpleasant and even painful. But my deep conviction is that their pain comes from the fact that we do not know how to handle them. We simply do not know how to deal with our fear and irritability.

Psychologists do not perceive feelings as enemies: we believe that any feeling is necessary and necessary because it has a useful purpose. Useful for us.

Fear and anxiety

A useful purpose of fear and anxiety is to warn of danger. Fear is necessary for us to recognize the danger and take action. He will be with us until the danger passes or until we learn how to take measures to prevent this danger.

Fear pushes us forward, makes us react, and not sit back. And in this sense, it is very useful. Our task is to consult with him, not to get rid of him.

Another thing is that fear should not paralyze us, it should not control us, as in the example:

In a week, an important event should happen in your life. It could be an interview or a presentation of your work. Your future career will depend on how you perform. What to do if everything falls out of your hands, at night you can’t sleep and are constantly worried? The answer is simple - it is unlikely that you will take the position you so dream of. If you still want to succeed, stop being afraid. You must understand that you yourself can destroy your dream.

In this position, to advise to stop being afraid is the same as to advise a mouse to become a hedgehog so that the fox does not eat it. Unfortunately, such advice does not work, because it is not feasible. We can't take it like that and stop feeling. Such recommendations were ingeniously played up in the popular video "Stopit!" ("Stop it!"):

I repeat, fear will be with a person until he realizes what the danger is and takes action.

To take this example, how can action be taken? First you need to understand that part of the anxiety (healthy part = rational fear) is caused by an important event in a week, and most (irrational fear = neurotic fear) is the result of some internal process and does not apply to the present.
For example, this person has been afraid of disappointing his mother since childhood, or he was punished for deuces at school. That is, 99% of the fear of an interview refers to childhood, to an invisible process inside, and not to an interview at all. Childhood has passed, but fear has remained, and by inertia affects a person’s life:

I'm afraid of an interview

———————————————————————————

I'm afraid to disappoint my mother

And such a person will not be able to “stop being afraid”, no matter how they convince him. He understands everything, but he cannot, because the fear of his mother (dad, teacher) still sits in his head. If people could do this, then the psychologist would say at the consultation:

- Stop that! Stop being afraid now! Don't you realize that your career depends on this job interview!? Get up and sleep right now!

Thank God psychologists don't work like that.))

There are several hundred directions in psychology. And they have different ways of dealing with fears. However, most of them have one thing in common: they work not only with content, but also with unconscious process.

One option is for the psychologist to help the client become aware of this process and take action - there, in the unconscious. Then half of the fears that the client has in life resolve themselves.

Irritation and anger

Irritation and anger signal us about obstacles. And they will be with us until the obstacle is overcome, until it prevents us from achieving our goals.

Let's take this advice:

Write a letter. When a lot of problems have piled up, nerves are at the limit. Take a pen and a sheet of paper. Write down everything that you don't like and that makes you uncomfortable. After that, the letter can be torn into small pieces or simply burned. Looking at the flame, believe that all problems are burning up like this sheet of paper.

If you have ever tried to use it, then you know that problems do not fly away from this. Only the person himself flies away - we are distracted, and for some time we can disconnect from problems. And when we return, all the problems pile up again. And so, the irritation reappears.

The psychologist notices not only the stated problem - irritation, but also the unconscious process (which is easy to realize) - "I can't cope."

I'm annoyed that problems have piled up

———————————————————————————

I accumulate problems and do not know how to solve them in time

For a psychologist, the essence of the problem will not be to remove irritation, but to understand what the client is doing to make problems accumulate? The psychologist will perceive irritation as a signal, a symptom, and the reason lies a little deeper. The psychologist will perceive the client’s request to “remove irritation” in the same way as the dentist will perceive the patient’s request to relieve a toothache.

The dentist, of course, will relieve the pain, but not at the expense of painkillers, but by removing the pathological process. Likewise, a psychologist, of course, will help with irritability, but not due to the fact that anger and problems will burn out in a candle flame, but due to the fact that it will help remove the cause of irritability.

1. Let's make a plan to solve your problems and see how quickly you can solve them.
2. Let's see which problem irritates the most and how to solve it as soon as possible.
3. Let's see how you accumulate problems and what prevents you from solving them on time.

Learn how you are!

As in the story with the dentist, the patient cannot fill his own tooth, so in the story with the psychologist, the client usually cannot figure out the causes of irritability himself. Indeed, we know more about how to fill a tooth than about where feelings come from.

The average person spends more time learning how to use a computer than learning how to use their own head. Therefore, ideas about the work of the psyche in our society are very naive. This means that the decisions made about how to deal with problems are also very naive.

The psychological worldview is a fascinating and very useful thing. This approach allows you to see the problem deeper - in its entirety. Do not be deceived by the size of the tip of the iceberg, but feel what is really happening. Then our decisions become deep and wise, even if they concern such simple things as fears and irritability.

Alexander Musikhin, counseling psychologist, psychotherapist, trainer, writer

There is a category of people who are constantly in a state of anxiety. As soon as their next problem is resolved, another appears on the horizon. They start getting nervous again. So the years go by. Such a negative habit deprives people of the joy of life, takes strength, and adversely affects health. If you belong to this category and strive to become happier, then you definitely need to learn how to stop being nervous.

What does stress lead to?

A person who is anxious, nervous, constantly stays in the zone of discomfort. Unpleasant sensations arise before an important meeting, event, presentation, acquaintance. The appearance of nervousness is dictated psychological aspects personality. People get nervous if they fail, get rejected, or look ridiculous in the eyes of others.

Such psychological factors can greatly spoil life. It is not surprising that these people are tormented by the question: how to calm down and stop being nervous?

An angry person is not able to control life. All efforts are aimed at coping with negative emotions.

Loss of control over life can lead to unpleasant consequences:

1. The use of means that allow you to get rid of problems for a short time (use of various medicines, smoking, alcoholism).
2. Loss of life orientation. A person, fearing failure, cannot and does not want to realize his dreams and desires.
3. Decreased brain function.
4. Stress can lead to chronic fatigue, against which serious diseases can develop.
5. Loss of emotional control.

As you can see, the prospects are quite unpleasant. So let's figure out what needs to be done to stop being nervous.

Analysis of fears

Most often, insecure people experience a feeling of discomfort that gives rise to nervousness. What to do? How to stop being nervous and worried? Only long-term work on your thoughts and on yourself will help get rid of constant anxiety.

First, analyze your fears and acknowledge them. Take a piece of paper, cut it in half. On the left, write the problems you can solve. On the right - unsolvable.

Examine those problems that you wrote on the left. You know how to solve each of them. A little effort is needed, and these problems will not exist. Then are they worth worrying about?

Now go to the right column. Each of these problems does not depend on your actions. And no matter how hard you try, you cannot influence the course of her decision. So is it worth worrying about these problems?

Face your fears. This will require certain time. But you will clearly determine which of the problems were groundless and which are real.

Remember childhood

When analyzing how to stop being nervous for any reason, try to remember the time when you were a small child.

Quite often the problem stretches from childhood. Perhaps your parents often set the neighbor's children as an example, describing their virtues. This created low self-esteem. Such people, as a rule, acutely perceive someone's superiority and are not able to put up with it.

How to stop being nervous in this case? It's time to understand that everyone is different. And all have both advantages and disadvantages. It's time to accept yourself. Learn to accept your weaknesses calmly. And at the same time appreciate the dignity.

Day of rest

If the question of how to calm down and stop being nervous has become very common in your head, then you need to relax a bit. Give yourself a day off.

For maximum relaxation, use the recommendations of psychologists:

1. Disconnect from your responsibilities. To do this, you need to prepare in advance. If you work, then take a day off. Those who have children are advised to ask relatives or friends to sit with them in advance, and maybe hire a nanny. Sometimes for a good rest it is enough just to change the usual scenario. Think over your travel route in advance, reserve tickets.
2. Take a bath in the morning. On rest day, you can get out of bed whenever you want. And immediately take a relaxing bath. It has been proven that water procedures help relieve stress, calm the mind and help to put in order chaotic thoughts. For the best relaxing effect, add soothing herbs or your favorite essential oils to the bath. A pleasant aroma will allow you to tune in to the positive much better.
3. Have a cup of tea or coffee with friends. If the last drink causes a headache or stimulates nervousness, then exclude this item from your activities on the day of rest. Remember, coffee drunk in communication with friends has a relaxing effect on the body. A drink drunk alone increases stress.
4. Engage in an exciting business, which in ordinary life there is no time left. It's time to think about your hobbies. On this day, you can paint, write a story, or compose a new song. Perhaps you are completely captured by the improvement of the house. Reading a book can be a wonderful relaxation.
5. Prepare a delicious meal. How to stop being nervous? Treat yourself to delicious food. This is what you need during your vacation. After all, delicious food is one of the sources of human pleasure.
6. Watch a movie. The most relaxing and peaceful way to have fun is to watch movies. And it doesn’t matter if you do it in an apartment with friends or visit a cinema.

Ways to get out of a stressful situation

Unfortunately, not everyone and not always can afford to allocate a whole day for rest. In addition, unpleasant feelings and thoughts can rush suddenly. How to stop being nervous for any reason in such a situation? After all, it is necessary now and here to feel relief. In other words, get rid of a stressful situation.

1. Get rid of the source of stress for a while. Give yourself a little break. Even a few minutes of doing nothing is enough for you. Experts say that such breaks not only allow you to get rid of nervousness, but also stimulate enthusiasm and creative thinking.
2. Look at the situation with different eyes. When a person feels agitated and irritated, he fixes precisely the feelings. Try to find the reason that caused such violent emotions. To understand how to stop being nervous about every occasion, ask yourself the question: why did this bring me out of my state of calm? Perhaps you are not appreciated at work, or the salary is too low. By identifying the source, you will be able to outline a strategy for your next steps.
3. Talk about your problem. It is important to choose the right interlocutor here. This should be a person who is able to patiently listen to your problem. Speaking the situation, oddly enough, you not only “let off steam”, but also force the brain to analyze the state of affairs and find solutions.
4. Smile, or better yet, laugh. It is this event that “launches” the production of chemical substances that stimulate mood improvement.
5. Redirect energy. If you are overwhelmed with negative emotions, then physical training will improve your mood and reduce stress levels. An excellent method of redirecting energy is to engage in creativity.

New daily routine

How to stop being nervous before a working day or an important event?

The following recommendations will help overcome unpleasant moments:

1. Tasty breakfast. To ensure a good mood in the morning, prepare yourself something that you love in advance. It can be yogurt, chocolate or cake. Glucose will energize you and help you wake up.
2. Make a charge. Turn on your favorite pleasant music and do some exercises or dance. This will protect the body from stress.
3. Learn to relax. If a situation arises at work that makes you nervous, think about home, family, or any other thing that makes you feel good.
4. Use water. How to stop being nervous over trifles? Water can be very soothing. Of course, you won't be able to take a bath at work. But you can turn on the faucet and wash your cup, or just watch the stream flow. It is effective in soothing.
5. Look for positive sides. If you cannot change the situation itself, then try to change your attitude towards it. If you didn’t get paid on Friday, then there will be no temptation to spend it on the weekend.
6. Count to 10. The old tried-and-true way to find peace.
7. Write a letter. Put all your problems on paper. Then tear the letter into small pieces or even burn it. At this time, mentally imagine that all your troubles are burning with it.

Life without stress

Above, we looked at methods to overcome unpleasant situations. Now let's look at how to stop being nervous and start living a stress-free life.

To do this, you need to develop behaviors and good habits that will bring a sense of peace and happiness into your life:

1. Walk outdoors. Scientific research confirmed that such walks significantly cheer up. Especially if you combine them with moderate physical activity.
2. Go in for sports. This is a reliable protection against diseases, which are based on stress. Regular exercise ensures a calm, positive attitude towards your life.
3. Don't neglect rest. The quality of sleep has a huge impact on a person's well-being. Chronic lack of sleep often becomes one of the factors provoking the appearance of nervousness, irritability. In addition, people who neglect proper rest have a high risk of developing quite unpleasant diseases, such as stroke, heart attack.
4. Get rid of bad habits. Some people, thinking about how to stop being nervous, resort to smoking or drinking, trying to "relax" in this way. However, neither alcohol nor tobacco can relieve irritability and nervousness. They only muffle the severity of the problem for a while, delaying the moment of making a decision.

Calming techniques for pregnant women

Unrest is generally contraindicated for women in an interesting position. But it is during this period that future mothers become extremely vulnerable, and can get upset over trifles. How to stop being nervous during pregnancy?

There are several simple ways:

1. Spit on everything! A pregnant woman should only worry about her health. Whatever events happen nearby, it should be clearly understood that the expectant mother is responsible for the child. Is it possible to put at risk the most precious thing in a woman's life? Now look at the problem. Is she worth the risk? Not! So forget about it.
2. Mentally create a wall. Imagine that you are securely protected from the outside world. Pass only positive and pleasant information through an imaginary wall. Let only positive people into your world.
3. Be patient. It's not as difficult as it might seem. Just think that not all people are able to control themselves and control emotions as well as you.
4. Look for the positive in life. Smile more often, surround yourself with things that cause joy, listen to pleasant music, read interesting books.

Each person must choose the activities that will help him relax and stop being nervous.

You might find these tips helpful:

1. Look at the clouds floating in the sky.
2. Wash your face with cold water.
3. In rainy weather, look at the rain, listen to the even sound of drops.
4. Ask a loved one to read a book to you until you fall asleep.
5. Take paints or pencils and draw whatever comes to your mind. Do not think about the details and the end result.

Help from a specialist

If the above recommendations did not help you, then contact a psychotherapist or psychologist for help. The doctor will listen to you, conduct special tests. It will help determine the cause stressful situations and suggest ways to resolve them. The doctor will develop a strategy for how to stop being nervous and strengthen the nervous system.

If necessary, you will be prescribed sedatives. It can be both medications and herbs. Mint, valerian, St. John's wort, chamomile, lavender have an excellent calming effect.

However, do not abuse these drugs. They won't get rid of your nervousness forever. Such funds can only help temporarily.

The good news for those who struggle to cope with daily stress at home and at work is that there are affordable ways to get rid of constant worry and anxiety. As a first aid, the author of a new book on stress advises using simple acupressure exercises. It is also in our power to change our reaction to stress, for this we need to understand the work of the adrenal glands.

Any stress we attribute to our emotional state- such as anxiety low self-esteem or violent reaction, are actually related to our physiology. These so-called "false feelings" are due to a deficiency in the brain chemical reaction able to maintain resistance to stress. However, such conditions can be quickly corrected by changing your physiology.

I asked Harvard University integrative medicine specialist Sarah Gottfried, MD, how to stop feeling like a failure when you can't live every moment of your life like you're a superhero. She suggested a new mantra: "These are my adrenals, they are not me." According to Gottfried, we should stop blaming ourselves and trying to jump above our heads, and instead we should "think about our biology."

Stress and the adrenal glands: how does it work?

Up to 70% of people who report stress actually suffer from some degree of adrenal imbalance (organs that produce hormones that are responsible for your response to stress). Under conditions of chronic stress, our body goes through three stages, which are characterized by varying degrees of imbalance of the adrenal glands and, ultimately, their depletion.

At the first stage we accumulate additional energy to cope with stressors. After the first release of adrenaline, the adrenal glands begin to secrete cortisol, which initially - and in small quantities - is our source of strength and endurance. In the right amount, cortisol helps metabolize food, fight allergies, and reduce inflammation.

But if the state of overexcitation does not stop, the adrenal glands begin to secrete too much adrenaline and cortisol, replacing our neurotransmitters that are responsible for good mood, namely serotonin (source of self-confidence and optimism) and dopamine (source of pleasure). When cortisol circulates chronically in the body, it begins to stimulate inflammatory responses and can cause the diseases it was originally supposed to protect against. Accordingly, signs of disease or infection appear.

Hand position: touch the “knuckle” of the middle (third) finger with your thumb. Then move your thumb toward your palm until you feel a "soft" indentation or small dimple. The pressure should be moderate. By pressing this point, you help regulate pressure and reduce anxiety.

Exercise 2: Confidence Point

To stimulate a state of confidence, try tapping on the “confidence point.” By pressing this point, you send a signal that reduces internal emotional stress, stimulating a state of calm. Place your hands in the appropriate position for at least 30 seconds before a speech, presentation, or any other time you need a boost of confidence.

Hand position: place the thumb of either hand on the side of the index finger between the first and second knuckles. Apply light to moderate pressure.

Exercise 3: Breathing Technique to Release Fear

You can teach your body to let go of fear. Energetic exhalations stimulate the PNS, contributing to calmness. I used this claustrophobic breathing technique to make it easier for me to live in New York, where crowded subways and elevators are an integral part of life.

Breathing technique: take vigorous breaths in through your nose and out through your mouth, concentrating on each inhalation and exhalation. As you exhale, forcefully throw your hands forward, as if you are pushing something away from you that you do not like. Then, as you inhale, return your arms to your chest in a straight line, elbows pressed to your sides. Exhale sharply through your mouth, throwing your arms out again. Repeat one more time.

Hand position: join the tips of your thumb and forefinger and raise your hands in front of your chest, palms away from you.

Duration: start by doing this exercise for one minute, gradually work up to three minutes. When doing the exercise for the first time, you may feel slightly dizzy - just stop if you feel discomfort.

Exercise 4: Hand positioning to stimulate the search for solutions

For effective solution problems, you must be confident in your abilities and listen to your intuition. The following hand position can be used to activate the brain center for problem solving. This position helps to focus attention on the point on the forehead, which corresponds to the approximate location of your epiphysis and is located at the intersection of the left and right hemispheres. This point is access to the “general brain thinking”. In some spiritual and physical traditions of yoga, it is considered the "third eye" - the intersection of intuition and wisdom.

Hand position: connect the tip of the thumb of the right hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle about 2.5 cm from the point on the forehead, which is about 2.5 cm above the point directly between the eyes. At the same time, in the same way, connect the tip of the thumb of the left hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle at a distance of about 2.5 cm from the point on the forehead that will correspond to your "intuition".