The best way to calm your nerves. How to calm your nerves

The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “faint of nerve”, “nerves to hell” have long entered into our everyday life and become familiar. And they all describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react restrainedly and adequately to stimuli from the surrounding world.

Often overexcited nervous condition in the everyday consciousness it is already considered the norm, because stress evolves along with progress, and today’s people encounter them more often, and eliminate this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on loved ones and colleagues, and emotional balance is compensated by caffeine, energy drinks, cigarettes and alcohol.

About the reasons: how do nerves become loose?

When the thought comes about the need to intervene in the functioning of their nervous system, then the most responsible ones look for an experienced psychotherapist, the most practical ones resort to drug treatment, and the majority are trying to overcome the problem on their own and are looking for answers to the question “how to calm your nerves”? Where to start? To begin with, find the reason that makes you lose your emotional balance.

There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream And nutrition:

• Healthy sleep is the key to strong nerves

Deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Sleep deficiency affects the functioning of the entire body and the normal functioning of the nervous system.

• Nutrition: menu for strong nerves

The foundation on which the correct functioning of nerve cells is built is essential microelements and vitamins. All of them have a direct or indirect effect on its work: they reduce muscle tone, regulate hormonal balance in the body, receive and transmit impulses along the nerves, establish interaction between muscles and nerves, maintain stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be literate, including variety. healthy products: cereals, dairy, meat, seafood products, fish, a variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated with nutrients necessary for the nervous system: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins A, B, C, E.

Causes of restless nerves

1. Having a constant stressor(a specific reason or person that negatively affects the emotional state). Find and “neutralize”!
2. Negative thinking;
3. Weak nervous system. It is possessed by people who are more susceptible to nervous breakdowns due to their suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
4. Big city: an abundance of noise, movement, accelerated pace of life. This rhythm of life is not suitable for everyone;
5. Work and media overload- they broadcast news from all over the world around the clock, plus the Internet, and now we are already overloaded;

Returning internal balance is a gradual and lengthy process. How to calm your nerves so that the results are lasting and long-lasting?

Remedies to combat restless nerves, First of all, they imply advice on changing the nature of interaction with the world:

1. No pedantry and ideals. Lower the bar for ideality and correctness, because in life everything cannot be laid out on shelves, according to colors and shapes, strictly according to rules and principles.
2. “Time management” in your head. Learn to manage time, manage everything and don’t rush anywhere! Plan your day, highlight the most important things and events, do not waste yourself on vanity and trifles.
3. Think positively– do not allow negative thoughts to dominate your mood after watching the news.
4. Increase stress resistance– the first three tips will help with this.

There are home remedies to calm your nerves that are easily accessible and require no special training.

How to calm your nerves at home?

Body methods:

The body instantly reacts to stress by producing adrenaline, cortisol (stress hormone), increasing heart rate and increasing muscle tone. This is how the body communicates that it is ready to cope with stress through active actions. That is why, when a person becomes nervous, he feels tension and heavy breathing throughout his body. The most common mistake is to deal with stress by lying down and doing nothing. You need to give your body the opportunity to release the tension or help it relax.

Basic tips to calm your nerves:

• Physical activity (sports, dancing, cleaning)

It is only important to choose an activity to your liking and according to your capabilities: running, cycling, dancing, a walk in the park or cleaning the house, etc.

• Water treatments (warm shower, bath with sea salt)

Water simultaneously affects all external receptors of the body, thereby ensuring maximum results. You can enhance the effect by adding sea salt, soothing herbal infusions, essential oils: lavender, pine, mint, or your favorite scent to the bath.

• Aromatherapy

Aroma sticks and aroma lamps with warm “homey” scents are suitable for this. Girls can combine business with pleasure and add essential oils in cosmetic body care products.

• Relaxation

Relaxing to pleasant music and concentrating your feelings on different areas bodies. The purpose of such relaxation is to feel your body, consciously tense and relax its muscles in turn, ultimately relieving them of increased tone.

• Self-massage

The skin has many receptors and nerve endings, due to which it will happily respond to a massage with relaxation. If this is not possible, you can independently walk over the scalp with massage movements from the forehead to the back of the head, stretch your palms and soles.

• Walking barefoot

Nerve endings are concentrated on the human feet, and when properly influenced, the functioning of organs and systems can be positively regulated.

Psychological techniques:

• Methods from the “personal piggy bank” (music, books, films, favorite hobbies, viewing photo albums, postcards, activities that bring pleasure).

Music does not have to be classical, it is enough that it is light, pleasant (instrumental, or sounds of nature) and liked by the listener. Books or films are from the category of good and beloved.

There is a wide choice here: baking a cake helps some, writing a poem helps others.

• Counting to yourself

Monotonous repetition of numbers and concentration on counting not only distracts from the problem, but also, like a lullaby, lulls irritation to sleep. You should count to one hundred, and longer if you are very angry.

• Art therapy

Now in the public domain are paintings for adults in the direction of art therapy, where there are many abstract works, many small elements and lines. This variety will be enough for long-term distraction and “outlining” your emotions.

• Shopping

Girls' favorite stress reliever that works effectively. But for men too, buying a set of necessary tools (which you have long dreamed of) can please a child like candy.

How to calm your nerves in 1 minute, or “first aid” for excited nerves?

Every person has wondered how to quickly calm their nerves? There are a lot of situations in which it is very important not to lose your sobriety, balance and fortitude. Therefore, “first aid” methods sometimes save situations and even lives (when a state of nervous overstrain can reach the point of passion, in which a person has absolutely no control over his actions):

1. Visualization

Replacing the real picture of the world with the desired image. Perhaps some people like an imaginary spring outside, while others prefer a house by the sea. The main thing is to imagine everything vividly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts it from negative experiences.

1. Palm massage

Moderately and slowly press one by one on the nail phalanges of one hand, then the other. The method is great when circumstances do not want to attract attention (for example, when waiting in the audience for your turn to give your report).

If space and time permit, 10-20 times of any strength load: push-ups, squats, pull-ups.

1. Wash away irritation

It’s effective to wash your face with cool water, refresh your shoulders and neck with it, as if washing away the negative charge of nervousness. You can calm yourself by slowly drinking a glass of water, lightly sweetened with sugar or honey.

1. Release your anger

Book advice on breaking dishes is quite costly and time consuming to clean up. Alternatively, you can tear paper (newspapers, for example) or scream into a cardboard rolled up (this way the sound will be more isolated and not so loud).

With a variety of techniques on how to quickly calm your nerves, perhaps breathing exercises remain classic and fast-acting.

Breathing exercises to calm your nerves

The breathing rate is directly related to the work of our heart, which, in turn, reacts faster in situations of stress. Below are several indicative psychological exercises for regulating breathing:

1. Soothing geometry

Taking a deep breath, slowly exhale into the circle drawn by your imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Repeat also three times. Change figures until you feel relaxed.

1. Repressing irritation

Presenting inside chest powerful press, take a short rhythmic breath. Exhale slowly, with pressure, as if the press is displacing all negative emotions lower and lower until it pushes them into the ground.

1. It's time to yawn

Closing your eyes, open your mouth wide and inhale. Stretching your whole body as much as possible, exhale slowly while yawning, pronouncing a drawn-out sound “oo-oo-oo”. By adding a smile, you can achieve high efficiency, since this relaxes the facial muscles as much as possible, and a positive emotional response occurs. Exercise helps quickly enrich the blood with oxygen.

Herbal decoctions and tinctures for calm nerves and stress relief

Not many people decide to take drastic approaches: specialist help and medication support. Simpler, faster and cheaper - these are folk remedies. This is a simple way to calm your nerves without drugs. Herbs will help with this. For a lasting and effective result, you need to take courses and first consult with your doctor.

If you are particularly busy and lack time, you can simply go to the nearest pharmacy and purchase a ready-made herbal mixture or herbal tincture.

How to calm your nerves during pregnancy

The body of a pregnant woman experiences hormonal changes that were similar in intensity to a teenage hormonal surge. It is these changes that make the expectant mother very irritated and emotionally unstable. For all future dads, this is problem number one!

There are several safe methods of calming the nerves that pregnant women can safely use:

1. Replenishment of magnesium in the body, which helps relax muscles, reduce excitability and calm the nervous system (according to the recommendations of an obstetrician-gynecologist);
2. Soothing herbal teas: based on 15 g. mixture of herbs per 200 ml of boiling water. Take 100 ml twice a day:

• Mix 15 gr. hawthorn fruit, sage herb, 30 g each. herbs motherwort, oregano, marsh dried grass;
• Mix valerian root, mint, and hop cones in equal proportions.

Use only if there are no contraindications from a doctor!

1. The most pleasant and affordable way to calm a pregnant woman is to massage her tired and swollen legs.

The problem of restless nerves cannot be solved once and for all. Just as colds worsen in the cold, the nerves become overstrained in stressful situations or under the weight of unfavorable circumstances. Human wisdom lies in timely and well-chosen measures to restore the nervous system.

Tips from your personal life on how to calm your nerves and get rid of stress. Tips that are not in the article!

Stressful situations await us at every step: at work, in public places, at home.

Anyone can encounter hostile or aggressive behavior, become an eyewitness to a traffic accident, find yourself in a situation where your health is in serious danger, or simply hear unpleasant news.

The body’s reaction turns out to be predictable: the level of adrenaline rises, the heartbeat quickens and breathing becomes difficult. What can you do to quickly calm down and return to your normal state? We offer several working methods that will help you do this in 5 minutes or less.

Slow counting in your head

It is enough to reach ten or twenty, each time representing the number as a physical object. By being distracted by visualization, you will gradually return to a resourceful state and are more likely to solve the problem in a civilized way, without screams and hysterics.

Breathing stabilization

Way to calm down 1.

Way to calm down 2.

Way to calm down 3.

Visual change of picture

Contact with water

After a few seconds, place wet palms on your neck and massage it with your fingertips, applying slight force. After 2-3 minutes of massage, wash your hands again and imagine that the circumstances that put you in a stressful state have gone down the drain along with the water.

Dark chocolate or honey

And if you can’t sleep due to nervous tension, dilute it in a glass of warm milk and drink it in slow sips. If the stressful situation does not require immediate attention, you will fall asleep within a few minutes.

Light self-massage

Aromatherapy

Oils of sweet orange, ylang-ylang, lavender, and geranium cope with this function. They calm the nerves, help you relax and cope with disappointments, and normalize sleep. If you are away from home, use oils in spray form.

Hot drink

This method works especially when we're talking about about herbal tea, chamomile or rosehip decoction. The editors of knowvse.ru checked: these drinks are really capable of stabilizing blood pressure, normalizing breathing and relaxing a tense body.

Easy rearrangement

Don’t immediately grab upholstered furniture and tables and chairs. It is enough to move flower pots, stationery and decor, swap paintings or photo frames. It may take more than five minutes if you're not used to it, but the result is worth it!

Recording thoughts on paper

To achieve the greatest effect, burn the letter or destroy it in any other way, imagining that the cause of strong anxiety goes away with it.

To assess how tense you are in lately, the editors of znayvse.ru invite you to take the test and find out: what are you feeling right now?
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Reading time: 3 min

How to calm your nerves? State nervous tension is familiar to everyone, only someone feels it and notices it, and someone gets used to it and lives in such a permanent frozen bundle of nerves all their lives, solves issues, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to put the nervous system in order is to improve the area of ​​life that causes increased nervous excitement or solve one problem that prevents it from functioning normally. The method is excellent, effective and you should definitely 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 cause of stress factors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit with temporary methods that do not eliminate the problem, but help you survive the crisis.

How to calm your nerves and relieve stress?

In order to know how to quickly calm your nerves, read about breathing practices and go to a practical lesson dedicated to this (practice in yoga studios, massage rooms and specialists in body-oriented therapy). Breathing affects physical and emotional well-being and can regulate stress and anxiety levels. Organize the space in a way that is comfortable for you in order to get the maximum amount of rest, find time for self-care (it is not necessary to make a forced march to beauty salons and shopping malls, it is enough to give yourself rest when you don’t have to think or do anything, which is extremely important in a state of mind). stress). Taking care of your body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress into thin air.

In a fast pace of life with maximum stress and information overdose, knowledge of how to calm nerves and relieve anxiety should be present in the luggage of every person. As with any problem, before talking about solutions (treatment), it’s worth saying a few words about prevention, because It is usually easier to prevent a deplorable state than to get out of it later.

There is an opinion that ours are born from our response to the situation, i.e. It is not the situation itself that is stressful, but only our reaction to it. Of course, there are cases where it is impossible to regulate your condition and choose to laugh at failure rather than spend hours stressing over it. But most of the problems that create a chronic state of stress and fray the nerves bit by bit are not very significant. You can worry about a reprimand from your boss until you decide to quit, or you can step back and understand that he was just in a bad mood and feel sorry for him. You can freak out about the constant rain, or you can buy cool yellow rubber boots and jump in puddles. By adjusting your point of view in this way, looking for positive aspects in everything, you can protect your nervous system.

If there was a mistake somewhere with prevention or an event occurred that really unsettled you and now you are sitting and thinking about how to calm your nerves, relieve anxiety and fear, it means that the protective functions of your psyche have suffered and you need to quickly regain your ability to think, which is paralyzed fear and anxiety. The best help in this matter is to focus on your body, starting with controlling your breathing, trying to make it as deep and slow as possible, if you can move from the chest to the abdominal. If you breathe for a certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will gradually stop shaking. After that (or during, focus on your own sensations), stretch the muscles of the body - twist the joints, stretch the muscles of the neck and arms with your hands. This practice, aimed at physical way regulation, is suitable if you are concerned about the question of how to calm your nerves before the exam.

But this impact is aimed at a targeted and single impact, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work on them separately in a calmer environment, possibly with the help of a therapist.

How to calm your nerves in 1 minute?

People have different resistance to stress, strength and stability of the nervous system - this is what determines who is exposed to stress and how (speed of occurrence, duration, strength of nervous excitation). It is not always possible to step away from work, take a break and deal with your condition, and you should know how to quickly calm your nerves even in a situation with limited time. Several options have been monitored and developed to help replace nervous tension with a calmer response to the situation literally within a minute. Decide which is preferable on the spot, based on the situation, because the methods of how to calm your nerves before an exam and how to calm your nerves after an unpleasant conversation can differ significantly.

Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Changing the visual picture is possible with a purposeful shift of the gaze to pleasant and calming stimuli, or with the help of one’s own and the presentation of harmonizing images (white light, waterfall). To work with your own resources, you should take a comfortable position, preferably sitting, in order to remove muscle tension as much as possible, normalize your breathing, making it deep, even and rhythmic, and then draw the most detailed pleasant picture in your imagination. Images of water washing you from head to toe or putting a barrier between you and an unpleasant influence help a lot. Water can be replaced with white, sparkling light, which fills every cell, expelling darkness and negativity.

The beneficial and calming effect of water extends not only to visualization methods, you can also use it physically. When time is limited, you will need a crane with running water and a closed door so that no one disturbs you this minute. You should lower your palms under the cool water and hold it there for a while, noticing and concentrating on the sensations of your body from contact with the streams. Then you can massage your neck, shoulders, fingers, and tubercles behind the ears with wet fingers. While in the bathroom, you can use a towel to relieve muscle-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, release them in relaxation, repeat several times. Around the third repetition, when you relax your hands, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.

Drinking sweet water (preferably regular water with sugar or honey) helps relieve acute stress or is even used to help witnesses of accidents, fires and other unforeseen situations.

These methods will help reduce the critical level of nervous tension, which will make it possible to control your behavior and logically analyze the situation. You need to support your body and cope with the consequences of a nervous situation after the event, but these are longer-term methods.

How to calm your nerves at home?

To normalize your emotional state, you can do a lot within the walls of your own home. A common and effective method is the bath. It is worth clarifying a few details to increase the impact: the water should be warm, preferably with aromatic soothing salts and aromatic oils; you should take such a bath for no more than twenty minutes, and then go to bed. This may be a one-time procedure, but if you take a month-long course, you will strengthen the nervous system and prevent further nervous exhaustion.

How can you calm your nerves at home? Incorporate music into your daily routine, playing in the background in your home or on your headphones while you move around the city. Only to restore the nerves is it worth choosing music - for this you can use special collections of music therapy, relaxation collections, classics, recordings of natural sounds are good. An important point is to listen to calming music constantly, in a certain course (for example, an hour in the evening for a month, or in the morning on the way to work) - the main thing is that there is a system and consistency in this, and not random use.

Diversify your tactile sensations, because it is their lack or monotony that impoverishes the body’s resources. It’s good to communicate with animals, play, pet, walk barefoot at home, which will add stimulation and activation to the points, which are a mirror image of many organs. Try immersing your fingers in various grains and products while cooking, feeling their texture, and simply sorting through beans is a very meditative activity.

By the way, by waking up half an hour earlier and devoting this time to meditation, you will feel how you have become calmer about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and calming meditative activities, active physical activity - running, strength exercises and swimming help relieve the tension accumulated during the day, and punching a punching bag or engaging in another type of wrestling helps to cope with unexpressed aggression. Walk more; if you don’t have time for a purposeful walk, then at least diversify your work-home route.

How to calm your nerves if everything is driving you crazy? Find activities that fill you with energy (hobbies, charity, exciting research) and devote your free time to these activities instead of being stuck on social networks. In addition to developing your own personality and possible financial improvement, you receive a positive emotional charge and a sense of meaningfulness of what is happening and your own not empty existence.

If your nerves are weakened, you can dampen the excess excitement with sedatives and sleeping pills, without going into details of the occurrence and course of this condition. We do not take into account extreme cases of impaired nervous activity, when drug intervention is indispensable, and we suggest first trying psychological methods to use hidden resources.

How to calm your nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasms and hypertension occur; this occurs due to the blocking of the body’s natural reaction to factors that exceed the norm. IN natural conditions the two reactions are either fight or flight, and with either reaction, the body's natural systems trigger a reaction in the muscles to perform the required action. Since in society we stop and suppress most of these reactions, and the muscular reaction is launched, supertension is formed, which can then manifest itself in tightness and stooping. This can be felt well at the peak of a stress reaction, when no amount of volitional effort can make a person relax. It is through the release of muscle tension that psychological tension is relieved.

Start with breathing to saturate the body with oxygen and normalize the experience of emotions. During intense experiences, breathing becomes difficult; some people stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm, so that inhalation smoothly flows into exhalation and this process is continuous. Watch the smoothness and depth of your inhalation. After your breathing has been established, do a little exercise - its goal is not to improve your physical fitness, but to work and feel every muscle and joint. Accordingly, the joints need to be rotated and the muscles pulled. After stretching, you will be able to localize the tension in a specific area or even several, after which you can stretch them. Perhaps, with strong physical pressure, it will be painful or unpleasant for you to knead some areas of the body, but you should continue massaging until the discomfort disappears and the muscles become soft. At the end of such a warm-up, shake your whole body well, trying not to control your movements and not think about how you look, but to jog your relaxed body as much as possible.

For less crisis moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stress reaction in order to work through the origins and find internal possibilities and ways of resolution. You can undergo a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for creating space in such a way that you are less likely to find yourself in unnerving situations.

How to calm your nerves and relieve stress? Advice from psychologists on this matter is as follows: you should take care of your nerves regularly, and not just when it hits you. Don’t overwork, organize quality and productive weekends, get enough sleep and in comfortable conditions. Define your weak points and sources of stress, stay away from those that you cannot influence and sort out those relationships or processes that are important but do not suit you. Remove unnecessary discomfort from your life in the form of trash in the apartment, shoes that rub, uncomfortable clothes and a ticking clock. The fewer small annoying factors in your life, the stronger your nerves and the greater the chance of not breaking down at a crucial moment. To experience emotions, include sports or just regular walks in your life, wash the dishes to cheerful music, dance, and don’t hold back your tears. Do everything to throw out your feelings - you can write, sing, draw, tell your best friends or random fellow travelers - the main thing is not to keep it to yourself.

Maintain adequacy and moderation in everything, watch your reactions, listen to your feelings. If yoga doesn’t help, the bath doesn’t work, the pressure has risen from nerves and your hands are shaking, if this condition doesn’t go away for days, then stop tormenting aromatherapy and ruining your body. If symptoms do not go away, you should consult a doctor and use 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 a nervous breakdown leads to hospitalization and a long recovery.

Doctor of the Medical and Psychological Center "PsychoMed"

In the fast pace of life in modern world, very often situations arise that can take away your peace of mind and seriously shake your nerves. Some people are weak under stress and recover from it very quickly. And others, on the contrary, take a very long time to recover from the stress they receive. It happens that one unpleasant unexpected little thing can leave a mark for the whole day (or even longer).

However, nervous breakdowns do not usually appear on their own. As a rule, they indicate a weakened nervous system. There are several signs that indicate in advance that your nerves are not in order.

Symptoms indicating increased nervous tension:

• Bad dream
• Feeling anxious
• Irritability
• Hot temper
• Indifference to everything
• Self-doubt

Having a constant source of stress

Our nervous system is designed in such a way that it periodically needs shocks. There is nothing wrong with short-term experiences, and, as a rule, they do not have a negative impact on health. It's a completely different matter - external factors who constantly put pressure on us. They lead to neuroses and a state of nervous tension. These could be conflicts with others, problems in your personal life, at work, in the family, dissatisfaction with your social and financial situation, etc.

Wrong daily routine

If you go to bed too late or sleep less than 7 hours a day, sooner or later this will lead to the accumulation of fatigue, and, as a result, to nervous breakdowns. Remember that for normal operation The brain should be fully rested. Lack of sleep leads to chronic oxidative stress, which negatively affects the functioning of all organs, especially the nervous system. You should also make time during the day for proper rest and food.

Poor nutrition

If your body does not receive enough proteins, microelements and vitamins, this can also negatively affect the state of the nervous system. The most important element for the nervous system is magnesium. Therefore, you should regularly eat foods that contain it in high concentrations. It is also very important to consume foods containing antioxidants, such as vitamin C, to strengthen the nervous system.

What can you do to strengthen your resistance to stress?

Of course, we are all individuals. For some, one method will be effective, for others, another. Try the methods below and choose the ones that suit you best

Normal sleep

Try to sleep at least 7 hours a night. The optimal sleep duration is 8-9 hours. Of course, in our time, filled with worries and running around, it is sometimes difficult to find time for proper sleep. But if you can't get enough sleep every day, then be sure to do it at least once a week.

Proper nutrition

Eat foods rich in antioxidants such as vitamin C and microelements such as magnesium and potassium. They are found in fruits and vegetables, nuts, legumes, citrus fruits, and bran. Dairy products and yoghurts rich in amino acids are also beneficial. Eat more often, but little by little, do not overeat. Do not overuse coffee and other nervous system stimulants.

Medicines

This method is best used only in extreme cases, so as not to develop drug dependence. However, some remedies, for example, those based on herbs - valerian, motherwort, chamomile, mint, are time-tested and have a minimum side effects. In severe cases, most likely, they will not help, and then you cannot do without antidepressants. But, of course, before you start taking this or that drug, you need to consult your doctor.

Avoid stressful situations whenever possible

There are not very often situations in which you really need to be nervous. As a rule, we get irritated over trifles - traffic jams, a late bus, a queue at the store, bad weather, someone accidentally saying a rude word. Remember: what matters is how we feel about a situation, not what actually happens.

Exercise

Physical activity helps to maintain the body in optimal condition all the time, not to gain weight. overweight, which is especially important for people with limited mobility office work. When exercising and playing sports, hormones that are produced by the body during stress and nervous tension are also burned. At the same time, endorphins are produced - the so-called “happiness hormones”.

Walks

It is preferable to walk somewhere in quiet places, away from the bustle - in parks, squares. Walking on fresh air not only enriches the body with oxygen and provides useful physical activity, but also allows you to switch attention from a disturbing problem to the beauty and diversity of the surrounding world.

Communication with pets

Our four-legged friends, cats and dogs, have outstanding stress-relieving abilities. Regular care for animals and communication with them can distract us from other life problems. To reduce irritation, sometimes it is enough to simply pet the cat. And even simply watching aquarium fish significantly relieves stress.

What is the best way to calm nerves for men and women?

Research has shown that men and women react slightly differently to stressful situations, and methods for relieving stress are also slightly different for both sexes.

It is useful for women to cry, giving vent to their emotions and letting off steam. Many women find it helpful to go shopping and buy something they have long liked. It is also useful to chat with a friend, eat something sweet - candy or fruit.

These tips may not always help men. After all, the same tears are not accepted in a man's world. For men, it is best to exercise or take a shower. Sex is also a wonderful release for the stronger sex.

Methods for quickly relieving stress

Of course, you need to strengthen your nervous system gradually. However, even the most cold-blooded people are not immune to stress, which can catch us at the most inopportune moment and in the most inopportune environment. Many people know how to cope with nervous tension, and for them such situations do not pose a problem. But if you don’t know how to calm your nerves and relieve stress, then you should listen to the advice of psychologists. They offer several proven methods of calming, each of which helps get rid of negative emotions in a few minutes.

Method 1

Wherever you are at the moment when you had to lose calm and get nervous, this method will help. Ideally, you need to sit comfortably and relax. If there is nothing to sit on, then you can apply the technique while standing. But in this case it will be more difficult to relax physically. The essence of the method is to visually change the picture. Since people visually perceive the main part of all information.

According to scientists and psychologists, pictures that combine water and white. So after you have found a comfortable sitting position, close your eyes and relax. Try to normalize your breathing so that it becomes smooth and calm. Mentally imagine the sight of white water flowing down on you. It flows from the head and flows throughout the body, washing it, and then flows from the legs to the floor. Imagine a funnel on the floor to drain water. This is where the water from the floor goes. And along with the water, all the dirt of problems and negative thoughts is washed away.

You feel cheerful and fresh. All worries were washed away by the pleasant white water. Finally, with your eyes still closed, take as deep a breath as possible. Open your eyes and go about your business.

Method 2

In this case, water also comes to the rescue. But this time it is not imaginary, but real. Whether you're at home or at work, you need privacy in the bathroom. Well, or where you can be alone and where there is at least a tap. Unbutton the top buttons of your shirt or blouse, remove your tie, or let your hair down (depending on your gender). Open the water and normalize your breathing.

Then wet your hands under cool running water. And slowly start massaging your neck with your fingers. Do this by barely touching your wet fingertips to your body. But add effort little by little. And having reached the maximum pressure, reduce the force again. When you finish this simple massage, wash your hands. Then simply rinse your neck with cool water. And feel how the water took away the negativity and gave you vitality. Now take a deep breath and get yourself in order.

Method 3

Be alone with yourself. Inhale deeply and exhale sharply. Take a towel, a rough piece of cloth, or even a wool blanket. The coarser the fabric, the better for you. The main thing is that the fabric is dry. Grasp the towel tightly with both hands and begin to twist it with your hands as hard as you can. You need to do this as if you washed it and twist it.

Twist, straining all your muscles to the maximum. When you feel that you have reached the peak of tension, suddenly relax. You should also immediately relax your arms so that they drop and hang. The towel should fall out of your hands and fall to the floor. Feel at this moment absolute calm and relaxation in all muscles, in every cell of the body. Feel that the tension in your thoughts has also passed, and they have become pure.

How to relieve stress at home

Often some experiences haunt us when we are at home. If this happens to you, then you can use very simple ways relieving nervous tension. Below are tips on how to calm your nerves and relieve stress at home.

Water treatments

This can be either a shower or a warm bath. The positive effect of water procedures is explained by the effect of water on the sensory receptors of the body. To enhance the effect, you can add a solution of sea salt, essential oils of lavender, pine or mint to the bath.

Aromatherapy

Pleasant aromas affect our sense of smell and give a powerful calming effect. To create an atmosphere of beneficial odors, sprays, aroma sticks and aroma lamps are suitable.

Physical activity

Even simple cleaning of the house will help relieve stress and fatigue, and switch to something that will help you forget about troubles. You can also do gymnastics, dancing, running.

Listening to music, nature sounds, watching movies

After a hard day, it can be useful to listen to relaxing music. Surely every person has his own favorite sound that best calms him down. Relaxation music is recommended - classical, oriental or ethnic melodies, new age. Many people find the sounds of nature, birdsong, the sound of the forest or the sea very helpful in relaxing. You can also watch your favorite comedy.

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

And yet, there are primitive quick-fix self-help remedies that have been used for centuries in cases of stress, irritation, frustration, in a situation where someone or something is eating your brain out.

They were used for recommendations by general practitioners (and not only) of the old school. One of those who took the patient by the hand, and this already made him feel better. Self-help tips were taught by physical therapists, massage therapists, and athletic trainers. Now advice is more expensive and more difficult to formulate. Self-help is suppressed, this is not a market approach.

And we'll go back to the good old days when self-help was encouraged.

Method 1: Get distracted by something

This method of relieving emotional stress is suitable in cases where you are trapped, driven into a corner and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, internally boiling. You can’t escape, but... Being distracted by the contemplation of something extraneous, neutral and being carried away by this extraneous thing - best way Don’t beat yourself up over trifles.

For example: “However, what is Masha’s manicure like... I wonder how she did it?”

This only works if you yourself understand the benefits of such a strategy - don’t look at the nasty, don’t listen to the nasty. If you like to fume and get into arguments, that’s your right.

Method 2 Leave an annoying situation (aka emotional zone)

Did something make you sad at someone else's birthday? On a picnic? Do you hate some group, public page, or page on a social network? Do you dream of removing an unpleasant person from your friends list?

So, we quickly left the group forever. They banned an argumentative provocateur, a troll, a boor, a fool. Deleted your profile, if that happens.

Quickly call a taxi (don’t squeeze, don’t squeeze), kiss the hostess and rush home - away from the party, away from the barbecue, away from the irritating, emotional zone.

Method 3 Drink some water

This is already the signature recipe of all brilliant therapists who do not sell dietary supplements from pharmaceutical corporations.

A glass of water, drunk slowly, stops everything famous sciences seizures. The first thing they offer a person who has suffered something terrible is a glass of water. Drinking water triggers the body's self-rehabilitation mechanism. Most often, people feel ill for two reasons:

• hysteria (sympatho-adrenal crisis in another way),
• dehydration of the body that was not noticed in time.

Since we don’t listen to our body and don’t teach healthy lifestyle, we drink tea, coffee and soda all day - 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 activity

This method is suitable in a situation where you cannot be “let go.” You need to break the stuckness of chewing “And they, And I, And fuck them all” with something cool, even if it’s stupid and tasteless. Reading a detective story. Computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even by spying and eavesdropping, damn it.

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

Your ears should lift and your tail should twitch.

You yourself know what can captivate and amuse you. Everyone has their own, individual thing. Just don't get carried away with this surveillance. Don't harm anyone.

Method 5 Physical discharge

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

• walking,
• swim,
• general cleaning of the apartment (possibly someone else’s),
• sex,
• destruction of trash,
• work in the garden,
• dance,
• mopping floors and washing by hand

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

Method 6 Come into contact with water

Washing dishes is a free session of hypno-psychotherapy. The sound of clean running running water relieves our fatigue and takes away with it all the “dirt,” not just household dirt.

In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the sauna, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh yourself, 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 so good that it turned out that I won’t go anywhere this summer! I'm finally taking classes English language, for fitness and also for self-development courses! When else would I allow myself such a “useless” luxury? And in the summer there is low season everywhere and there are only discounts around. So I’ll save money too!”

Method 8 It could have been worse, it was even harder for others

Are you not satisfied with the outcome of the event? Imagine that there could have been a worse outcome. Imagine how bad it is for some people around you. 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 scary and terribly important

Ridiculing, reducing, vulgarizing something inflated and important is an ancient recipe of human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term “carnival-laughter culture.” Read it, take an interest.

Or watch one episode about the adventures of SpongeBob SquarePants. 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 underpants. That was funny! True, out of laughter, he never read out his report. And what kind of panties did the teacher have... Mmm...

Method 10 Counting to 10

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

Method 11 Cry

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

Method 12 Verbalization of everything that is on your soul

Pronunciation or verbalization is putting a vague “something” into clear words. However, great thing. Or better yet, 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 then causes.

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