In one way or another, everyone suffers from the consequences of stress, extreme factors of long-term or short-term exposure. It's time to think about how to calm yourself in a stressful situation. It is clear that there is no escape from irritants, the body's reaction to troubles, the ability to take a hit is important. The main danger is hormonal changes that occur in the body when emotional balance is disturbed. A powerful release of stress hormones can provoke an exacerbation of cardiovascular diseases, cause the onset of acute conditions and crises, and disrupt the functioning of the gastrointestinal tract.

It has been proven that allergic reactions, the frequency and intensity of their manifestations can be aggravated by the state of mental stress in which a person is. Stress poses an even more serious threat to immunity: the body's ability to protect itself from external threats (viruses and bacteria), a timely reaction to the degeneration of its own cells - all these functions can be suppressed, and the consequences are sometimes deplorable.

Stress brings out the worst in a person's character. Decisions made in the heat of the moment are often not the best, and the consequences of the release of hormones will have to be dealt with for days. Therefore, sane people are naturally interested in the question: how to calm yourself in a stressful situation quickly, effectively and imperceptibly to others.

It is important to track and correct the body's reaction to the stimulus at the time of its impact in order to mitigate the consequences, preserve health and save face. Psychologists and specialists in related fields of science offer a number of solutions and practical advice for this case. Here are some actionable and doable tips on how to stay calm in stressful situations.

First aid for stress

What situations are commonly referred to as stressful? This is a state of discomfort - irritation, indignation, shock, unpleasant surprise. It is important to remember that it is not the facts that cause stress, but our attitude towards them. What do the experts offer us?

Breathing and physical impact

Breathing practices and exercises. Let's try to understand the change in the state of the body during overload. The adrenaline rush increases arterial pressure, heartbeat quickens, muscles are tense, and breathing is confused. Under these conditions, it is important to increase the level of oxygen in the blood, that is, breathe deeply and calmly. You can apply breathing exercises techniques, alternating slow deep breaths and exhalations with breathing in the usual mode for several seconds. It is important not to breathe deeply for a long period, this will increase dizziness and lightheadedness.
If the situation has not changed for the better, you can try another technique - breathe calmly and a little deeper than in normal mode. The advantage of this method is that it does not draw unnecessary attention to your condition. Breathing practices are an effective first aid for stress: it is easy to switch to breathing own attention. It is much easier to distract yourself from strong negative emotions by mentally tracing the path of air through the trachea and lungs than simply “not thinking about the white monkey.”

Instant relief from stress can bring acupressure. His simple techniques are available in almost any situation: for example, pressing on the point between the nose and lips works wonders. Three seconds, and breathing evens out, thoughts are structured, the pulse returns to normal. An interesting technique is a chin massage. It is advised to make nine circular movements clockwise and counterclockwise, this will help to calm down quickly. By pressing the fingertips in turn, doing self-massage of each phalanx, you can simultaneously distract yourself from the cause of discomfort and activate the protective mechanisms of your body.

If an unfavorable situation arose at work, then in order to prevent the conflict from escalating, to calmly listen to complaints from the authorities, you can try to do a simple exercise: squeeze your fingers into a fist while inhaling, and unclench them with force while exhaling. This little physical activity It will help reduce the level of adrenaline in the blood. The advice comes in handy when there is no way to immediately leave the battlefield.

Irritation, rejection of the current situation and frustration require a way out. The Japanese, a nation of workaholics, systematically overworking and getting by with almost no vacations, are significantly prone to stress at work. That is why they place punching bags in the offices (according to rumors, even with portraits of the boss) to relish during breaks. vent the tension, piercing an innocent projectile. If this method is not practiced in your organization, you can prepare a towel in advance, keep it in a drawer and twist it out of extreme irritation or a fit of anger, thus expressing a protest.

The healing power of water

Water, its structure, noise and temperature effects have a beneficial effect on nervous system person. It is worth mentioning that often under stress, the body is dehydrated and can even become dehydrated. Doctors advise drinking a glass or two of warm non-carbonated water so that the metabolic processes in the body proceed more physiologically. Then the symptoms and consequences of stress can be eliminated more quickly.

Good advice to take a shower (hot relaxing or tonic contrast) is not always applicable: during the working day it is difficult to do this. But men can afford to wash during working hours, it will certainly bring relief. Female employees will not do this, so as not to spoil the carefully applied makeup. This is where hand washing comes in handy. Massage of the fingertips with a jet of water, immersion of hands in water up to the elbow - such a harmless way to relieve tension will suit even business women.

Mental self-soothing techniques

Another way to get out of stress is to look at the situation from the side. Is the subject of experiences really worth such sacrifices? Perhaps tomorrow, in a week or in a month the problem will not have much impact on your life. Should I be worried about it now? Psychologists also advise to share the desire to help and fear (experience) for another person. Fear is destructive, paralyzes the will and is undoubtedly a source of stress for any organism. Fears take a lot of strength, giving nothing in return but empty experiences. Conclusion - fears (darkness, death, loss of loved ones, old age) must be fought, otherwise they threaten to engulf us.

Another measure of express help with an adrenaline attack is transport yourself mentally, even for half a minute, into an imaginary cozy little world. All the details, smells, images should be considered in advance, then the resting place will be easy to recall in case of trouble. A mountain slope covered with primroses, a fresh breeze and the stunning beauty of wild rocks, or a beach is a symbol of a carefree paradise life. Or maybe for you this is a cozy room where your best moments are lived - anything that evokes associations with comfort and safety. And now you are fully armed, collected and calm, ready to continue the dialogue.

A simple and well-known way - slowly count to ten- really works. Only for this, you need to count thoughtfully, calling up the numbers in your mind, realizing and contemplating them, distracting from problems to the counting process. By the same principle, sheep are counted when trying to fall asleep.

Abstraction, transferring the focus point from the stimulus (person, situation, fear) to simple understandable actions - good way fight stress. Tears of sincere empathy, a film that takes the soul, an exciting story artwork- all this can help, but on the condition that you can focus and be genuinely interested in the above. Simple routine household chores- cleaning, washing dishes, laundry and gardening - very soothing. It is important to focus on a pacifying activity, to concentrate, to be clearly aware of what exactly and why you are doing now. Then everything will work out, and the stress will recede.

Protecting ourselves from overload

In a sense, the release of hormones stimulates the body, gives life a taste and brightness. By completely eliminating stress, we would doom ourselves to an insipid existence. However, if the impact of stress on the psyche is long and systematic, an unresolved problem or danger looming over you does not allow you to live and breathe, only a change in lifestyle can help.

It is useful to add some physical activity to your daily routine - sports, dance classes, yoga, walks in nature. Aerobic exercise will remove some of the load from the nervous system, and proper nutrition, adherence to the daily routine, refusal bad habits and stimulants will fix the effect.

Experts, psychologists recommend trying to get rid of stress by giving yourself freedom of expression. What it will be - keeping a diary, daily notes that reveal the most vivid emotions, splashing out resentment on paper - depends on the character traits of a particular individual. Someone likes to create, create something with their own hands. Hobbies and crafts provide a wide range of peaceful and soothing activities. Knitting and embroidery for the most patient, woodcarving and forging for real men. Fishing, photography, social volunteering - anything that brings joy and satisfaction.

The ability to see and absorb beauty is a key link in understanding how to calm down in a stressful situation. You can distract yourself from the negative not only by cracking your knuckles and pressing on sensitive points on your palms and face. Perhaps you should change your outlook on life, avoid vanity and not get hung up on trifles. Stop rushing and find time to admire the beauty of a flower, see and watch the sunrise, feel and remember the feeling of morning freshness. And this knowledge, according to the advice of Eastern healers, will give inner harmony and freedom, protect from the harmful effects of daily overstrain.

Simple solutions are often the most effective. And if a protracted visit to relatives is depressing, allow yourself to just leave. Of course, with appropriate apologies and explanations. The path to freedom is always open, health is more important than conventions. When a person or phenomenon is frightening, the very thought of something causes horror, try to laugh at it. Find the comic in your position, present your opponent in a stupid situation, just laugh at yourself. Grimaces in front of the mirror, a small demonstration acting skills, exaggerated emotions for show - all this will make you see how insignificant and small is what you are so afraid of.

Many psychological practices and directions are devoted to the dependence of the internal state on gestures and facial expressions, muscle tone, and human posture. This can be successfully used. When you want to calm down, it is enough to pretend to be very relaxed, to demonstrate that everything is under control. The posture should be comfortable, the facial expression benevolent, the gestures should be smooth, without fuss. Then a confidence will arise inside, which was not there until this moment.

Be fully equipped

It is important to remember that the fruits of the pharmaceutical industry, widely touted as a panacea for dealing with stress, can cause more trouble than good. Addiction, unpredictable effects on the body, side effects do not please anyone. Therefore, it is best to have a pre-prepared plan for how to quickly calm down in a stressful situation.

Another useful advice- fix on paper, write by hand or print out simple points, what will you do in the event of a nuclear war, an unexpected visit from your beloved relatives or another hairpin from a colleague. It is not so much the methods that are important, but the internal readiness to leave the comfort zone. Imagine the worst - and see that it is not so bad. Then, with a high degree of probability, the anxiety will let go, and life will again delight and surprise.

It happens that we are looking for complex recipes to improve the quality of life. We think: “I’ll go to yoga, so I’ll immediately become calmer.” And of course, we do not go to yoga. And we have a sincere excuse - why do we feel so bad. There is no good yoga in the area! Sadly...

Nevertheless, there are primitive emergency self-help remedies that have been used for centuries for stress, irritation, frustration, in a situation where someone or something is eating away at your brain.

They were used for recommendations by general practitioners (and not only) of the old school. Of those who took the patient by the hand, and that already felt better from this. Self-help tips were taught by physiotherapists, masseurs and sports instructors. Advice now costs more and is more difficult to formulate. Self-help is suppressed, this is not a market approach.

And we will return to the good old days, when self-help was welcomed.

Method 1 Take a break

This way to relieve emotional stress is suitable in cases where you are trapped, cornered and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, boiling internally. You can’t escape, but ... At the same time, distraction by contemplation of something extraneous, neutral and passion for this extraneous - The best way do not wind yourself up over trifles.

For example: "What, however, Masha's manicure ... I wonder how she did it?"

It only works if you yourself understand the benefits of such a strategy - do not look at the nasty things, do not listen to the nasty things. If you like to boil and get into disputes, this is your right.

Method 2 Get out of the annoying situation (it is also an emotional zone)

Did something make you sad at someone else's birthday party? On a picnic? You can't stand some group, public, page in social network? Do you dream of removing an unpleasant person from your friends list?

So, quickly left the group forever. They banned a provocateur-debater, a troll, a boor, a fool. Deleted your profile, if that.

They quickly called a taxi (don’t sting, don’t sting), smacked the hostess and rush home - away from the party, away from the barbecue, away from the annoying, emotional zone.

Method 3 Drink some water

Now this is the crown recipe of all brilliant general practitioners who do not sell dietary supplements from pharmaceutical corporations.

A glass of water, drunk slowly, stops all seizures known to science. The first thing that is offered to a person who has been twisted by something terrible is a glass of water. Drinking water starts the mechanism of self-rehabilitation of the body. Most often, people become ill for two reasons:

• hysteria (sympatho-adrenal crisis in a different way),
• dehydration not noticed in time.

Since we don’t listen to our body and don’t teach life safety, we drink tea, coffee and soda all day long - we all have dehydration, and you have it too. Go drink a glass of water right now and then read on.

Method 4 Get Involved in an Exciting, Interesting Thing

This method is suitable in a situation where you cannot “let go”. You need to break the jam on chewing “And they, And I, And yes, all of them” with something flying, even stupid and tasteless. Reading detective. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even peeping and eavesdropping, damn it.

You must be involved in intrigue, in a detective story, in the rapid development of events, in a hunt, in a game, in courage, in flight.

Your ears should rise and your tail should twitch.

You yourself know what can captivate and amuse you. Everyone has their own, individual. Just don't play this game. Do no harm to anyone.

Method 5 Physical Discharge

Everyone is familiar with this method by hearsay, but, as usual, no one cares. And I remind you once again that the rapid physical discharge, which includes:

• walking,
• swim,
• general cleaning of the apartment (you can - someone else's),
• sex,
• trash destruction,
• work in the garden
• dance,
• floor washing and hand washing

relaxes knotted muscles and relieves stress, frustration fantastically effectively. General hand washing even helps to cope with grief - again, the advice of the old doctor, which I share with you.

Method 6 Make contact with water

Washing dishes is a free hypno-psycho-therapy session. The noise of clean running running water relieves our fatigue and takes away with it all the "dirt", not only household.

In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the bathhouse, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh, in short.

Method 7 Positive reframing of a stressful event

So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:

“It’s good that it happened that I won’t go anywhere this summer! Finally I'm like courses of English language, fitness and self-development courses! When else would I allow myself such a "useless" luxury? Yes, and in the summer there is a dead season everywhere and there are only discounts around. So I'll save even more!"

Method 8 Could be worse, others even harder

You are not satisfied with the outcome of the event? Imagine what could have been a worse outcome. Imagine how bad some people around you are. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.

Method 9 Laughter kills everything terrible and terribly important

Ridiculing, lowering, vulgarizing something inflated and important is an old recipe for human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term "carnival-laughter culture". Read, ask.

Or watch one episode about the adventures of SpongeBob Square Pants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their shorts. That was funny! True, from laughter, he did not read out his report. And what were the teacher's panties .. Mmm ...

Method 10 Count to 10

Just read to ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports coaches.

Method 11 Cry

Crying relieves stress. With the tear fluid, the body leaves those toxic substances that are formed under the influence of stress hormones. You can’t cry about your own - come up with a pitiful topic and specifically cry over it.

Method 12 Verbalization of everything that is on the soul

Pronunciation or verbalization - wrapping a vague "something" in clear words. However, great thing. And even better - write it all down on paper, write a long letter.

Just don't send it anywhere!

Here are 12 tips for dealing with stress and the diseases that stress causes.

These 12 are those who help us and do not require money for it. And the rest is expensive and from charlatans.

“Life is a comedy for those who think and a tragedy for those who feel,” said Finnish writer and journalist Martti Larni. And what kind of life would we choose?

Each of us during the day there are various small troubles that make us nervous. Fortunately, the big ones that make us nervous don't happen all that often. However, the inability to calm down and the daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings turn us on to such an extent that we immediately want to break something, kick, or even hit someone. And not everyone manages to keep themselves from such a temptation.

And even if later you have to regret what you have done, the tension subsided, the person calmed down. The former feelings that forced him to explode are replaced by remorse, regret, tears. Some people in stressful situations grab a cigarette, a glass, or “jam” stress, emptying the refrigerator.

Is it possible to calm down in another way, without damaging your own and health? Psychologists believe that it is possible, and offer to use several recommendations.

1. Treat nervous tension or stress consciously

To do this, you need to learn more about the mechanism of stress.

The very word “stress” has entered our everyday life relatively recently. By it, we usually mean increased psychological stress in response to exposure adverse factors. It is unlikely that any of us thought about what happens in our body at the moments when, for some reason, we start strong.

Briefly, this can be described as follows: in response to a stressor - a stressor, a small gland called the pituitary gland, which is located at the base, connects the hormonal system to work. The thyroid gland releases an increased amount of a hormone called thyroxine - and we become irritable and agitated. The adrenal glands produce adrenaline - the hormone of anxiety, due to which the metabolism rapidly increases, the cardiovascular system is activated, and the heartbeat increases. They also secrete the hormone norepinephrine, which prepares the brain and body for a response to an irritant and adapts the body to stress.

Thus, at the moment of strong nervous tension, a command comes from to bring the whole organism into tone, and this is provided by the hormonal system. Thanks to hormones, physical activity increases, muscles tense up, because in case of danger, which is signaled by stress, a person must either attack or run away.

That is why he cannot calm down quickly. The body first needs to “work out” the stress hormones. The words of others like “Calm down immediately!” make him even more angry.

2. Use, “work out” stress hormones will help physical activity

During physical exertion, physical discharge occurs: stress hormones that have managed to develop in response to a stress factor are “burned out” and at the same time hormones of happiness are produced - endorphins. That is why it is worth doing some intense physical exercises when nervous tension. If time permits, you should go to the gym (they say that strength exercises will be the most effective in this case), swimming pool, jogging, walking. And even wash the windows or clean the apartment.

To relieve nervous and muscle tension, you can do several gymnastic exercises:

Reaching for the stars

Stand up straight, put your feet shoulder-width apart. Taking a slow deep breath, we stretch our arms up and stretch as if we want to reach the ceiling. As you exhale, lower your hands;

Stretching your shoulders

We occupy the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, raise the elbows of the hands as high as possible, and throw the head back. On exhalation, we return to the starting position;

Grab your legs

We sit on a chair, we press our legs to ourselves. The toes are on the edge of the chair, the chin is between the knees. We wrap our arms around our legs and press them to the chest as tightly as possible. After 10 seconds, we sharply weaken the grip;

These exercises should be repeated several times. They relax the muscles of the shoulders, back, neck.

A great stress reliever is sex. During intimacy, endorphins are released - hormones that have a therapeutic effect on the nervous system and contribute to emotional unloading.

Physical activity not only allows you to calm down, but also develops stress resistance. Nordic walking with sticks, swimming, cycling, etc. are ways available to everyone for the prevention of neurosis and stress.

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhales and exhales

Within 4 seconds, we slowly inhale the air, hold our breath for 5-6 seconds and exhale slowly for the next 4 seconds. We repeat this exercise up to 10 times;

Breathe belly

We take a sitting position, slightly raise our chin and take a deep slow breath, first filling the stomach with air, and then - chest. We hold the air for a few seconds and make a slow exit, first releasing the air from the chest, and then we draw in the stomach. We repeat 10-15 times;

We inhale and exhale alternately through the left and right nostrils.

We take any relaxed posture and close our eyes. Close the left nostril and inhale through the right, holding the breath. Then close the right and exhale through the left. Then we do the opposite exercise. We repeat it several times.

4. Resort to aromatherapy

You can “run away from stress” with the help of some essential oils. They are sold in pharmacies and it is quite possible to keep them just in case in your desktop, purse and at home. If necessary, a few drops of anti-stress oil are applied to the temples or wrists.

Relieve nervous and muscular tension, restore energy and improve mood oil of orange, lavender, mint, lemon balm, cedar, bergamot.

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a tablet candle is inserted. Pour 5-10 ml of water into the upper part of the lamp, where to drop a few drops of your favorite anti-stress essential oil (4 drops of oil per 10 sq. M of the room).

5. Use folk remedies

Strengthen the nerves will help herbal infusion of thyme. Put a tablespoon of thyme in a jar, pour 0.5 liters of boiling water, tightly cover with a lid and leave for 40 minutes. We divide the resulting infusion into three servings and take them throughout the day.

6. Meditate

People underestimate the importance in relaxing the mind and body. It seems to some that this is not serious, to others that this activity is exclusively for those who practice yoga. And yet, its mental health benefits are supported by numerous scientific studies.

Let's try to calm the nerves with the simplest meditation: just sit down as we like, close our eyes and focus our attention on one thing for 10 minutes, for example, on an account, on a candle flame, trying not to be distracted by any other thoughts. As time goes by, it will become easier and easier to give a short respite to your nerves in this way and to calm your mind.

7. "Feed" your nerves right

During nervous tension, the body especially needs nutrients, and especially protein, vitamins E, A, C and B vitamins. For example, during severe stress, the body's need for vitamin C increases 75 times!

With their shortage, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension to a large extent depends on how complete our diet is.

8. Develop the right perception of any situation

Situations where it is impossible not to worry and not be nervous do not happen so often. Usually we do it for trifles that are not worth attention. Remember: “It doesn't matter what happens around me. The important thing is how I feel about it ”- and we will try to treat troubles philosophically.

Quite often the question arises of how to calm the nerves, especially among residents of large cities prone to constant exposure to stressors.

Psychologists, doctors have developed various methods and recommendations.

So you've been stressed: chronic or sudden.

Your nervous system is tense, you cannot sit still, it is likely that you lose your appetite or, on the contrary, begin to consume high-calorie foods heavily.

Eventually suffers not only the psyche, but also health in general.

The first thing to understand is that many situations are not worth paying attention to, that is, you will have to learn how to calmly respond to what is happening. This is not easy, especially when the nervous system is loosened.

Let's think about what you are worried about and is the situation really that serious? You quarreled with a neighbor - is such a conflict worth worrying about?

The saleswoman in the store has been rude to you - yes, just forget about her - this is her bad mood and her health.

Quarreled with her husband - this one is more important, but here it is worth starting from the reasons that caused it. try come to a compromise without getting personal.

If you are worried about loved one or a certain situation, then this problem comes from within, that is, your psyche, soul, consciousness is worried.

How to relieve stress, anxiety and fear?

If you are in an anxiety situation:

• what you are worried about, most likely, has not happened yet, so why worry your nervous system in advance;
• think that there are situations that must happen, and there is nothing you can do about it - so what's the point of worrying about something that you cannot change;
• switch yourself to any activity that requires mental work - occupy your brain;
• do not sit alone when a person is alone, fears intensify, the company of other people helps to calm down.

A state of intense fear can paralyze your nervous system, mental activity, you think only about one thing - the situation that caused fear.

Try to enlist the support of other people who will help dispel doubts.

How to restore the psyche?

Recovery of the psyche - Long procces. If possible, go to a psychologist, psychotherapist, go through special trainings.

In order to recover, you will need as calm an environment as possible. However, it is not necessary to limit social contacts, on the contrary, communication with other people helps.

What to do:

• take a vacation or a short trip to another city;
• minimize contact with people who cause you negative feelings and memories;
• if you, eliminate, do not enter into a dispute;
• move more, walk, go swimming, bike riding, sign up for horse riding, fitness classes;
• if the source of increased stress is work, consider changing activities.

Most often in our head prevail negative thoughts. We constantly think about how bad things do not happen, we try to predict events, in the end we get vicious circle- Negative emotions are further amplified by unnecessary reflections.

Learn yourself tune in to positive. It is not always easy when it seems that everything around is bad, they were fired from work, the spouse does not understand. But by changing the way you think, you will be surprised how different reality will become.

Optimists usually do well, not because they are lucky and successful people, but because they form their environment and thoughts correctly.

You are quite capable of coping with nervousness, but you just need to want switch the psyche to a more positive mode of operation.

How to calm down at home?

At home, you have to be nervous quite often: you quarreled with your husband, the child ruined a new jacket, the tap broke, the neighbors interfere - there are many reasons.

Remember- every situation that causes nervousness affects your health. However, you may well learn to cope with stress, become more resilient.

1. Remove the influence of adverse factors. If you are nervous about a conflict, then try to resolve it calmly and peacefully. If other people are the cause of your experiences, then understand that you are not responsible for what happens to them and cannot always influence the situation.
2. Turn off the TV, do not watch negative news, do not read it on the Internet. Events during outside world can also adversely affect the state of our nervous system, especially if you are overly sensitive.

   It is better to turn on relaxing music or pleasant music without tragic events.

3. Drink a glass of clean cool water in small sips.
4. Get out into the fresh air - a balcony or street.
5. Close your eyes, meditate - inhale and exhale calmly and deeply, focus your attention on the breathing process to make it easier to get rid of extraneous thoughts.
6. If you have exercise equipment at home - pull yourself up on the crossbar, beat a pear - this is how you actively get rid of stress hormones.

Stop winding up and worrying about anything.

The world is so beautiful that there is no need to waste energy on trifles.

We cannot please everyone. If we cause displeasure of the spouse - here are two options:

• we are really doing something wrong, and then we can just change the behavior;
• we are not obliged to meet the expectations of other people, and we have the right to live the way we think is right - in this case, you should not worry either, but simply build your life in accordance with your own desires.

Remember that it is you who controls your nervous system, and not other people and circumstances.

Fast Ways to Calm

How to calm nerves quickly in 1 minute? There are times when it is necessary calm down instantly, for example, if something greatly frightened or outraged you.

The heart at this time begins to beat faster, the pressure jumps, you feel discomfort in the area of ​​the solar plexus.

There are several ways to calm down:

• exhale slowly, holding your breath on the exhale for a couple of seconds;
• inhale and exhale evenly, listen to the heartbeat, giving it a command to beat more slowly;
• raise your hands up and lower them sharply with an exhalation “ha”;
• drink water in small sips.

To be able to calm down in one minute, gotta practice. In yoga, there are various breathing practices that are beneficial. Learn to meditate - this will help you quickly switch to calm mode.

With and without medication

How to calm the nerves with medicines? Medications must be prescribed by a doctor.

The fact is that each organism can react in its own way to the effects of certain substances.

From harmless means - valerian extract, motherwort, but you must be sure that you have no contraindications. Sometimes doctors prescribe glycine - this is a relatively safe remedy, but we must remember that it does not help immediately, but a course is required.

There are also light sedatives available without a doctor's prescription, but they should also be used, taking into account the characteristics of the body.

Only a doctor prescribes, since the wrong choice of drugs can lead to deterioration.

How to calm the nerves without drugs? If you do not want to drink drugs, then pay attention to herbal teas. Mint, lemon balm, St. John's wort, chamomile have a calming effect. Be sure to consider if you have any contraindications.

Contrary to popular belief, alcohol does not help to calm down, it only gives a temporary effect, but then the condition may worsen.

If you can't sleep, drink warm milk with a spoonful of honey.

Pregnant women need to create a favorable and calm environment.

Please note that hormonal changes, and it is he who becomes the cause of irritation.

One of the effective methods is art therapy - take up drawing, modeling, designing.

Useful for pregnant women traffic so get out in the fresh air more often.

How to calm down?

Trigeminal nerve

Inflammation of the trigeminal nerve is treated by a neurologist. The first thing needed is determine the cause. Try to avoid any draft, as it can provoke inflammation. Do not eat hot and spicy food.

The doctor may prescribe antiepileptic drugs, then only after examination and diagnosis.

From folk remedies, facial massage is used. It is done very carefully, as the inflamed areas are sensitive.

Massage Oil prepared on the basis of bay leaf. Fir oil is also used, gently rubbing it into the inflamed area.

As a treatment, alcohol rubbing based on plantain leaves is taken.

Trigeminal neuralgia:

Nervus vagus

For a diagnosis to be contact a neurologist, he will prescribe appropriate examinations and medicines, if necessary.

Nerve inflammation provokes a change in voice, impaired swallowing functions, complications in the work of the heart, problems with the digestive system, headaches, tinnitus, irritability, apathy.

AT traditional medicine to calm the vagus nerve, thyme is used - tea is brewed from it. Use mint and lemon balm.

As aid treatments use honey, adding it to herbal teas and beetroot juice.

The doctor may prescribe antihistamines, hormones, vitamins, magnesium. Not recommended self-prescribe medications.

autonomic nervous system

If you know that there is a predisposition to vegetative-vascular dystonia, then it is better to take measures in advance - be mindful of your condition, do not bend over sharply, spend more time outdoors, lead an active lifestyle.

Give up excessively heavy workload and try to be less in stressful situations.

The following options may arise associated with the autonomic nervous system:

• panic attack: severe anxiety appears, the face turns pale, unreasonable fear develops, trembling beats;
• loss of strength: pulling into sleep, it is difficult to breathe, the pressure decreases.

During an attack, provide peace, avoid exposure to bright light, loud sound. Conflicts, clarification of relations must be excluded.

The best option is to go to bed in a quiet, darkened room.

For comfort tincture of valerian, motherwort, peony, corvalol is used.

If the attack does not go away, you should consult a doctor.

With irritation, anger feelings should not be suppressed and save them within yourself. You can beat the pillow, for example, so that a discharge occurs.

Any movement relieves stress, so as an option - take a walk, take a walk in the fresh air.

During stress try to calm down. Close your eyes. Imagine a calm expanse of water in front of you. The waves roll slowly, soothing you.

Feel how you are immersed in water, it takes away all the bad, relieves fatigue. Sometimes just a few minutes of such meditation is enough, and it becomes easier.

The ability to calm down valuable skill, cultivate stress resistance in yourself, try to be more calm about everyday trifles, love yourself and do not let a bad mood penetrate your psyche.

For starters, you can take a test on the level of your depression.

1. So let's start with our body. Since the body is directly connected with our brain, it, like your nervous system, is under tension in a stressful situation. Therefore, after stress, I advise you to apply a few simple manipulations to relax your body.
Take an open relaxed posture, concentrate on your physical sensations, feel how your body gradually relaxes. In this way, you can trick your brain, which will begin to “let go” of stressful tension, and you will switch from your emotions to physical sensations.

2. If you have the opportunity, listen to your favorite music. It can distract your thoughts and help you recover from stress.

3. Take control of your thoughts, stop the negative impulses in your head. Forbid yourself to think about what caused the stressful situation.

4. Do not accumulate all the troubles in one big lump, do not engage in slow self-eating. Most often, it is bright stress that causes in many people the ability to generalize their problems, to incorrect conclusions, such as the fact that in general the day went wrong right away and so on. It is worth saying to yourself: Well, this happens, but it is not fatal! And switch your thoughts to something positive.

5. If you feel that you are about to burst into tears, you can try to imagine that you are a little girl and participate in the competition: “Whoever does not cry longer is the winner”, at first glance it seems silly, but this method helps many emotional persons . True, it acts for a very short time and it is worth using it precisely in a situation in which it is not advisable to burst into tears (for example, with witnesses who should not see your tears).

6. After stress, it helps a lot to restore nerves - good sleep. Of course, falling asleep after stress is difficult, at least after a short time, but it is worth trying. Drink a cup of mint tea or a little valerian and arrange a dream for yourself, think about how huge the world with its amazing possibilities is and what situation you are so worried about is insignificant compared to it. After sleep, you will feel how the tension has subsided, and everything around has become much brighter and more pleasant.

7. Share with a loved one. When you feel the support of a friend, it will become much easier and the worries will recede. In addition, it is easier for an outsider to adequately assess the situation, and as a rule, the scale of the tragedy in his eyes is much less than in yours, perhaps the arguments of a friend will help you cope with tension after stress. If you do not yet have such a person to whom you can entrust your feelings, write about them in your personal diary, the way to speak out on paper also helps to get rid of feelings after stress.

8. Don't drink caffeinated or alcoholic drinks after stress. It will be even more difficult for your nervous system to recover from stress after heating with substances that have an stimulating effect, rather than a calming one.

19. And if a stressful situation caught you by surprise, then there are ways to relieve stress quickly!

Sometimes stress brings people good dividends - one famous actress earned millions thanks to her stress - I wonder? !