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How not to be nervous? Sedatives. How to calm down and not be nervous. How to calm your nerves and relieve stress

Stress has become one of the components of our lives. We are afraid of the boss, angry with our neighbors, and argue with sellers. Constant nervous tension is depressing. A person sees only gray colors, and he develops health problems. How to calm down and not be nervous, you ask? Below I will give 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. This could be an interview or a presentation of your work. Your future career will depend on how you perform. What to do if everything is falling out of your hands, you can’t sleep at night and are constantly worried? The answer is simple: you are unlikely to take the position you dream of.

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

Take a walk before bed. While walking, 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 your 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 worries are unnecessary. Start your morning with a contrast shower, exercise and delicious breakfast. All these procedures will lift your spirits and put you in a positive mood.

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

When entering the office, feel confident. People around you will notice this and will treat you completely differently. The back should be straight, the voice should be well-produced. Watch your gestures, facial expressions and intonation. Don't 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 your performance. Feel free to pause your performance for a few seconds and take a sip of water. This will help calm your nervous system and refresh you.

Don't rush to answer the question quickly. Scroll it over in your head again, and then give an accurate and clear answer.

More than half of our fears come from nowhere. That is, we invented them ourselves, 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 more simply and remember that everything depends only on us!

Inga, St. Petersburg

Psychologist's comment:

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

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

Example No. 1.

If a guy asks a girl to the movies, then 90% of the time that's not all he has in mind. And if we honestly voiced the invisible unconscious process, the phrase would sound something like this:

– Shall we go to the cinema and then have sex?

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

Shall we go to the cinema?

———————————————————————————

I like you! Shall we go to the movies and then have sex?

It’s bad if the girl is not trained to perceive this process, because if she goes to the movies, then most likely the couple will break up, dissatisfied with each other and the evening spent. 90% of girls understand perfectly well that when they agree to “go to the cinema”, they agree not only to watch a film, but give hope for further development relationships.

And they don’t go to the movies with someone with whom they don’t intend to deepen communication. Or they stipulate in advance that it will be “only a movie.”

Let's go!

———————————————————————————

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

Example No. 2.

When a gopnik on the street says: “Listen, kid, come here, we need to talk,” he doesn’t need to talk, but to take the kid’s money. If a guy really believes that his name is just to “talk,” he turns out to be unprepared for the realities of life and will be dissatisfied with what happens next. It's good and right to teach guys that "talk" means something completely different in some situations.

I want to talk to you

———————————————————————————

I want to take your money

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

Our life is permeated with processes that we do not voice. Psychologists say that we convey 7% of information in words, and the rest is that we do not voice it. Let's take a look at this article from a psychologist's point of view and see what new insights emerge.

In this article, feelings of fear and irritation are perceived as something harmful and disturbing. There is no doubt that 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

The 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 to take measures to prevent this danger.

Fear pushes us forward, forces us to react rather than sit idly by. And in this sense it is very useful. Our task is to consult with it, not to get rid of it.

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

In this situation, advising someone to stop being afraid is the same as advising a mouse to become a hedgehog so that the fox does not eat it. Unfortunately, such advice does not work because it is unenforceable. We cannot stop feeling like this. Such recommendations were brilliantly played out 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.

Taking 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 the majority (irrational fear = neurotic fear) is the result of some internal process and does not apply to the present time.
For example, this person has been afraid of disappointing his mother since childhood, or he was punished for failing at school. That is, 99% of fear before an interview relates to childhood, to an invisible process inside, and not to the interview at all. Childhood has passed, but fear remains, 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 much he is convinced. He understands everything, but he cannot, because the fear of his mother (father, teacher) is still in his head. If people could do this, the psychologist would say in consultation:

- Stop it! Stop being afraid immediately! Don't you understand that your career depends on this interview!? Get ready immediately and get some sleep!

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

There are several hundred areas in psychology. And they different ways working 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 a 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 dissolve on their own.

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 piled up, my nerves were on edge. Take a pen and a piece of paper. Write down everything that you don’t like and that makes you uncomfortable. After this, the letter can be torn into small pieces or simply burned. Looking at the flame, believe that all problems are burned away, like this sheet of paper.

If you've ever tried to use it, you know that it doesn't make problems go away. 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. This means that irritation appears again.

The psychologist notices not only the stated problem - irritation, but also an unconscious process (which is easy to recognize) - “I can’t cope.”

I'm annoyed that problems have accumulated

———————————————————————————

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 cause problems to 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 a dentist – the patient’s request to relieve a toothache.

The dentist, of course, will relieve the pain, but not through painkillers, but by removing the pathological process. Likewise, a psychologist, of course, will help with irritability, but not by making anger and problems burn out in the flame of a candle, but by helping to 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 is most annoying and how to solve it as quickly as possible.
3. Let's figure out how you accumulate problems and what prevents you from solving them on time.

Study how you are made!

Just 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 on his own. 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 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 fascinating and very useful thing. This approach allows you to see the problem deeper - in its entirety. Don't be fooled by the size of the tip of the iceberg, but feel what's really happening. Then our decisions become deep and wise, even if they concern such simple things as fears and irritability.

Alexander Musikhin, consulting psychologist, psychotherapist, trainer, writer

In the fast pace of life in modern world, very often situations arise that can take away peace of mind and really 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 any impact negative impact to your 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 may be conflicts with others, problems in personal life, at work, in the family, dissatisfaction with 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 functioning the brain must 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 to complete rest and I'm going.

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 of 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 sedentary 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 beneficial 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 simple observation 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 somewhat 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 settled into 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 the 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 under cool flowing water hands. 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 negative 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 some kind of towel, a rough piece of cloth, or even 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. This should be done as if you washed it and twisted 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 procedures

This can be either a shower or warm bath. Positive Action water procedures due to the effect of water on the body's sensory receptors. To enhance the effect, you can add a solution to the bath sea ​​salt, essential oils lavender, pine or mint.

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.

I’ll tell you how to learn to remain calm and cool in any situation without using motherwort and any other harmful substances. By applying the described techniques in practice, you will reduce the level of nervousness significantly. It will be very interesting, but first read the short introduction.

Over the past millennia, modern man has forgotten how to run all day long after potential prey and spend all his calories, but he has acquired the ability to get very nervous over any trifle. Unrest, and, as scientists have already proven, entail SERIOUS CONSEQUENCES, most of them fatal. And no matter how much a person understands this, he still continues to be nervous even because of a broken nail.

Why is a person nervous?

We all experience strong internal discomfort when we are nervous, and usually our nerves become tense when some important and responsible event or event is coming up. For example, a karate competition, performing in front of an audience (dancing, singing, theater, presentation), an interview, negotiations, and so on. All this makes us terribly nervous. But here it is important to take into account the physiological and psychological aspects of the individual. Physiological aspects are associated with the properties of our nervous system, and psychological aspects are associated with the characteristics of our personality: a tendency to overestimate any events (inflating from a fly into an elephant), uncertainty, worry about the final result, which leads to severe anxiety.

As a rule, a person begins to get nervous in situations that are considered dangerous for him or that threaten his life, or when he attaches excessive significance to a particular event. The first option disappears, since a threat in our lives does not often loom before us. But the second option is precisely the reason for everyday nervousness. A person is always afraid of something: hearing a refusal, looking like an idiot in front of the public, doing something wrong - this is what makes us very nervous. Therefore, the causes of nervousness are more influenced by the psychological attitude than the physiological aspect. And so that stop being nervous, we need to understand the origin of nervousness, and, of course, begin to strengthen the nervous system. Having dealt with this, we will understand how to calm down.

Symptoms of nervousness

Do you think nervousness is a defense mechanism or an unnecessary hindrance? I think you will say both. When we are nervous, our palms and armpits begin to sweat, our heartbeat quickens, there is confusion in our heads, it is difficult to concentrate on something, we experience irritability and aggression, we cannot sit in one place, we have stomach pains and, of course, we want to go out on a big day. I think you are all familiar with this. These are all symptoms of nervousness.

How to calm down and stop being nervous?

Therefore, firmly understand that the tendency to nervousness is not a natural reaction of the body to some event or an incurable disease of your personality. I assume that this is most likely a psychological mechanism that is firmly entrenched in your system of habits. Or it could be a problem with the nervous system. Nervousness is your individual reaction to what is happening, and no matter what the situation is, you can react in every possible way. I am sure of one thing, nervousness can be eliminated and it must be eliminated, because when you are nervous:

• Your thinking ability drops sharply, and therefore it is very difficult for you to focus on anything specific, and this can only complicate the situation, which requires clarity in your head. For example, on stage you may forget words, but during an exam you may not remember necessary information, and while driving you press the wrong pedal.
• You lose control over your intonation, facial expressions, and gestures, which can lead to an undesirable outcome on a date or negotiations.
• Because of nervousness, you get tired quickly, and this has a very detrimental effect on your health. And if you are often nervous, you may become seriously ill, which is highly undesirable.
• You worry about little things, which is why you don’t pay attention to the most important and necessary things in your life.

I am sure that it will not be difficult for you to remember cases in your life when you were very nervous, as a result of which it had a bad effect on the results of your actions. I am sure that there were moments in your life when, due to psychological pressure, you broke down and lost control of yourself. From this we can draw the following conclusions:

• There is no benefit from nervousness; it only interferes, and very much so.
• You can stop being nervous only by working on yourself.
• In fact, in our lives there are no real reasons to worry, since nothing threatens us and our loved ones, mostly we get nervous over trifles.

I won’t drag my feet, and I’ll tell you about the first way to stop being nervous. This is considered one of the the best ways. Have you noticed that when you are nervous, you rush around the room, you move!!! This means that if you jog, jump, lift weights, or hit a punching bag, you will stop being nervous and you will feel much better. After physical exercise, you definitely need to do breathing exercises (more on this below), or do yoga. helps and slows down the rate of aging. Why don't you have a reason?

Now let's talk about the excessive significance that we attach to certain events. Remember those events in your life that made you very nervous: your boss calls you for a serious conversation, you pass an exam, you invite a girl or guy on a date. Remember and try to assess the level of their importance for you. Now think about your life plans and prospects. What do you want to achieve in this life? Do you remember? Now answer my question: is it really that scary to be late for work and is it worth being nervous about it? Is this something you need to think about?

After all, you will agree with me that in those moments when you are nervous, it is difficult for you to focus on the goals that are important to you. Therefore, instead of worrying about trifles, it is better to start thinking about your own and think about the future, because this is what is really important to you. I am sure that after changing your focus from unnecessary to necessary, you will stop being nervous.

But no matter how positively we set ourselves up, no matter how hard we try to convince our minds that there really is no point in being nervous, the body can still react in its own way. Therefore, let's step forward, where I will explain to you how to bring your body into a state of relaxation and calm before any upcoming important event, both during and after it.

How to calm down before an important event?

So, how not to be nervous before an important event? Every minute we are getting closer and closer to an important event, during which our ingenuity, will, and ingenuity will be severely tested, and if we are able to withstand this serious test, then life will generously reward us, and if not, then we are in trouble . This event could be a final interview for a specific position that you dream of, the conclusion of an important contract, an exam, a date, etc. And if you read the article carefully, you are well aware that you need to get rid of nervousness so that it does not interfere with focusing on the goal.

You understand perfectly well that a major event awaits you just around the corner, but no matter how important it is, all the same, even the worst outcome of this event will not be the end of the world for you. So stop dramatizing and ascribing undue importance to the event. Understand that this is too important an event, and you should not let nervousness ruin it. Therefore, be collected and focused and do everything necessary for this.

So, get rid of all thoughts of defeat from your head. Try not to think about anything, free your head from all thoughts, completely relax, take a deep breath, and then exhale. As I already said, yoga will help you with this. Here I want to give you a simple breathing technique.

Here's how to do it:

• Inhale air for 5 counts (or 5 heartbeats),
• Hold the air for 2-3 counts/beats,
• Exhale for 5 counts/beats,
• Don't breathe for 2-3 counts/beats.

In general, as the doctor says: breathe - don’t breathe. 5 seconds inhale - 3 seconds hold - 5 seconds exhale - 3 seconds hold.

If your breathing allows you to take deeper inhalations and exhalations, then increase the holding time.

Why are breathing exercises so effective? Because during the breathing exercise you are focused exclusively on breathing. This is the kind of thing that I keep talking about. Meditation greatly helps you calm down and stop being nervous. Your head is in a state of emptiness, so you stop being nervous. By practicing breathing exercises, you will not only calm down right here and now, but you will also put your nervous system in order, and this will allow you to be less nervous without exercise.

So, here we are, preparing ourselves for an important event. Now let's talk about how to behave correctly during any event in order to be calm like a boa constrictor and relaxed like a sinew.

How not to be nervous during an important event?

My first advice to you is radiate calm no matter what. If a positive attitude and meditation did not help you stop being nervous, then at least try to externally portray calmness and serenity. The manifestation of external peace will be reflected in the internal. It works on the principle feedback, that is, not only your inner feeling determines your gestures and facial expressions, but also your gestures and facial expressions determine your well-being. It is not at all difficult to check this. When you walk down the street with a straight posture, squared shoulders and a confident gait, you... If you walk with a stoop, barely move your legs, look at the floor, then the conclusions about you are appropriate.

So watch your facial expressions, gestures and intonation, namely, eliminate all movements of a nervous person. How does a nervous person behave? He picks his ear, pulls his hair, bites a pencil, slouches, cannot express a thought clearly, is pinned to a chair. Instead, sit cross-legged, straighten your shoulders, straighten your back, relax your face, take your time to answer, think first, then speak clearly and clearly.

After a meeting or event, whatever the outcome, the same techniques given above will help you calm down. It will be better if you stop scrolling through fruitless thoughts in your head like, if I said this..., and if I did this..., and it would be better if I kept silent..., and so on. Just stop thinking. You may not be able to do this right away, but over time you will forget anyway.

Finally, I want to tell you that you should not create reasons for concern. Many people simply make things up in their minds that it’s not even clear how they came up with it, this is especially true for women. Apparently, their imagination is more developed than that of men, but they just need to direct it in the right direction. Before you start worrying, carefully analyze whether it's worth it. If you can’t calm down, then just accept your situation and come to terms with it. Be nervous for your health, because sooner or later everything will end, and you will definitely calm down.

how to stop being nervous, how not to be nervous, how to calm down

Exclude from everyday life various stressful situations, conflicts, quarrels or depression will not work. The human psyche instantly notes dangerous and harmful factors environment and reacts to them immediately. Frequent emotional stress can disrupt the performance of the entire body. When figuring out how to relieve stress and calm your nerves, you need to objectively evaluate the existing nuances. Important points choosing a specific tool are:

• frequency of breakdowns;
• psychological state;
• established, often incorrect, daily routine.

How to calm your nerves

There are several ways to get rid of irritability, excessive sensitivity to events, and bring your psyche back to normal. The most effective methods The use of sedatives, natural remedies, traditional medicine complexes or special breathing exercises are considered. You can increase their effectiveness by changing your daily routine, diet, or giving up bad habits. Necessary:

• spend more time outdoors;
• do not forget about proper sleep;
• establish proper nutrition.

Using sedatives

Strong medications intended to treat the nervous system are prescribed by specialists in emergency cases. Prescription sedative tablets have a special composition and are not recommended to be taken unless prescribed by specialists. The course of treatment should not exceed specifically established periods. This period depends on the degree of the unpleasant condition. How to remove severe stress and calm your nerves medicines? Accept:

• “Atarax” (a medicine with a combined effect that additionally relieves sleep disturbances);
• “Glycine” (normalizes the state of mind, helps improve mental activity, does not have the properties of a sleeping pill);
• “Nervo Vit” (contains valerian extract, has a complex effect on the nervous system).

Tablets

Most sedatives available in tablets have a number of contraindications. They should be taken after consultation with a specialist. They are prescribed in case of emergency, when stress reaches maximum degree manifestations. Traditionally, tablets are used to treat the consequences of severe emotional shocks, prolonged depression, and nervous breakdowns. Common prescriptions that help solve the problem, how to relieve stress and quickly calm your nerves are:

• “Tenoten” (available in different forms, intended for the treatment of neurotic diseases, stress conditions, taken by prescription);
• "Quattrex" (available in pharmacies with a prescription, refers to a broad-spectrum drug);
• "Phenazepam" (a highly active tranquilizer, has a hypnotic, muscle-relaxing effect on the body).

Natural sedatives

The most common herbal sedatives are:

• “Persen” (recommended to be taken at the time of neuroses, stressful conditions, as a prophylactic agent);
• "Novo Passit" (has a complex effect, but has some side effects, sold without a prescription);
• “Motherwort” in the form of tablets or tinctures (a sedative, considered safe, available in pharmacies over the counter);
• “Valerian” in tablets (calms the psyche, does not disturb sleep, helps fight anxiety, stress and other mental conditions).

Sedatives for sleep disorders

Some stress relievers that can calm the central nervous system include:

• “Adaptol” (relieves irritability, normalizes sleep, relieves the effects of stressful conditions);
• “Deprim” (contains St. John’s wort extract, has a calming effect on the body, relieves insomnia);
• “Melison” (lavender extract and a mixture of other herbs have a beneficial effect on the psyche and normalize sleep).

Using breathing exercises

Some methods to help cope with the problem do not involve the use medications. Gymnastics will help you quickly figure out how to get rid of stress. Special breathing exercises can have no less effective effects on the psyche than medications. It is recommended to listen to soothing melodies while doing gymnastics. Breathing exercises to calm down:

1. Relieving tension from the shoulders and neck (hands should be placed on the shoulders, while inhaling, move them as far apart as possible, repeat the exercise several times).
2. Relieving tension from the back (raise your arms up, while inhaling, stretch your body as much as possible, standing on your tiptoes, try to “reach the sky” with your hands, repeat up to 5 times).
3. Belly breathing (air must be inhaled and exhaled several times so that it fills not only the chest, but also the stomach).
4. Slow breathing to calm down (you need to inhale the air slowly and as deeply as possible, exhale sharply, repeat several times).
5. Active breathing through the nostrils (inhale air through the nasal cavity, capturing oxygen through the nostrils as much as possible).

When solving the problem of how to cope with stress, it is recommended to use a breathing technique from yoga. Inhale in four counts, then exhale, and hold your breath for the same amount of time. You need to repeat these steps several times. Experts note that noticeable relief of the emotional state occurs within a few minutes.

Through songs and music

The influence of certain melodies and sounds on the human psyche has been studied by psychologists for many centuries. It is believed that music to calm the nerves has no less effect than traditional medicine or medications. Doctors recommend listening to compositions by S. Rachmaninov, I. Bach, P. Tchaikovsky. Calming melodies include favorite songs or pieces of music that a particular person likes and during which he relaxes.

To eliminate stress, it is recommended to listen to special musical compositions for meditation and recording sounds of nature. Such relaxing sessions should be carried out not only during periods of nervous tension, but also regularly - to prevent breakdowns and neurosis. Melodies will be an ideal addition to gymnastics or the process of getting ready for bed.

Crying is one of the physiological reactions of humans. The cry of a newborn is one of the first signals through which he establishes a connection with his parents. Tears accompany a person throughout his life. Very often we talk about our feelings with tears, expecting support and understanding from others. Crying can also be an emotional-behavioral response to something a person sees, hears, or thinks. Sometimes we just want to be alone to cry. This is fine. Moreover, it is very important to do this to stay physically and emotionally healthy. However, as they say, everything is good in moderation. Hysteria or intense crying can lead to internal tension, in which a person's heart rate and breathing rate increase. There are times when we need to stop crying, even though we may be very upset. Fortunately, there are several ways that can help us with this.

Steps

Part 1

Calm yourself using deep breathing techniques. This may not be so easy to do when you're crying, but try to take a deep breath (through your nose if possible), count to seven, and exhale slowly to a count of eight. Take five full breaths. If you cry a lot, it can trigger hyperventilation syndrome, which will only make your condition worse. Practice deep breathing techniques throughout the day or whenever you feel stressed.

Pay attention to negative and sad thoughts. Control your positive and negative thoughts. Tears can be caused by negative thoughts that for a long time oppress you. You may be thinking, “He left me forever,” or, “I have no one...” If you want to take control of your thoughts and tears, you need to identify which thoughts are causing negative emotions in your case.

• If you can't figure out what thoughts trigger your tears, think about it when you stop crying.

1. Try to put down on paper what upsets you. If you are too upset and don't have the strength to write beautiful sentences, don't worry, write as best you can. It can be simple scribbles. In addition, no one requires complete sentences from you. Write one big word on a page that reflects your feelings, or a lot of words that are imbued with your emotions and feelings. However, it is not enough to simply write about feelings and emotions. You will need to reflect and discuss these feelings and thoughts later when you are in a calm state.

   Try to distract yourself physically. To break the cycle of negative thoughts, try distracting yourself by tensing your muscles or running a piece of ice over your arm or neck. Be prepared for the fact that this is not a matter of one day, because in order to return peace of mind, you will have to fight negative thoughts for a very long time.

   • Try to distract yourself with music. While listening to music, try to concentrate and calm down. Try singing along. This can help you regain control of your breathing and focus on something else.
   • Take a walk. A change of environment can help you combat negative thoughts. Exercise may also help you reduce your breathing and heart rate.

2. Change your body position. Facial expressions and body position influence our mood. If you cower with a frown on your face, you are unlikely to have positive thoughts. If you have the opportunity, try changing your body position. Stand up and place your hands on your waist, or try imitating a lion and roaring, “Rrrrr.”

   • Changing your body position will help you stop crying and pull yourself together very quickly.

3. Practice progressive muscle relaxation techniques. Progressive muscle relaxation is a special type of relaxation exercise that alternates between states of relaxation and tension of individual muscle groups. In the beginning, you can limit yourself to five-second intervals. All exercises are done according to a three-stage scheme: tense - feel - relax. Each stage should be accompanied by a count of breathing cycles. Strain your neck, feel it and relax. Next, move on to other parts of the body: chest, arms, and so on. Continue doing the exercise until you reach your feet.

   Remind yourself:"This is temporary." Although you may feel like your suffering will never end, tell yourself that it will end soon. This won't last forever. In addition, this will help you understand that the light has not converged on this problem.

   • Wash your face cold water. The coolness can distract you for a moment to focus on your breathing. Cool water can also help relieve swelling (swollen eyes from crying), which often occurs when a person cries.

   Part 2

   Prevent tears

   1. Ask yourself if crying is a problem for you. How does this affect your well-being? For example, studies show that women cry on average 5.3 times a month, and men 1.3 times. However, these are just average statistics. Some people cry more often because they are facing major challenges in their lives, such as divorce, the death of a loved one, or other significant life events. When you cannot control your condition and it affects your personal life, then you should pay attention to it, as this fact may indicate a serious problem.

      • During difficult periods in life, people often feel depressed and have difficulty coping with sad and negative thoughts.

   2. Think about why you are crying. If there is something going on in your life that is causing you stress or anxiety, chances are it may be causing you to cry. For example, if you are grieving a death loved one or about a breakup with a loved one, tears are a natural reaction to what is happening. But sometimes life itself can become a source of stress, and you may find yourself crying without understanding why you're doing it.

      Identify what makes you cry. Think about what could be the reason for your tears and write down this reason on paper. When do you get hysterical? Does this happen on certain days? Under what circumstances? What can bring you to your senses?

      • For example, if a certain genre of music reminds you of your ex-girlfriend or about yours ex-boyfriend, try to avoid listening to such music. The same principle applies to photographs, smells, places, and so on. At least for a while, try to avoid anything that might make you cry.

   3. Start keeping a journal. Write down all your negative thoughts and ask yourself if they are rational. Think about your ideals in a similar way. Can you say that you look at things realistically? Be kind to yourself. Make a list of your accomplishments or things that make you happy. Write down in your journal reasons why you should be grateful for what you have.

      Evaluate yourself. Ask yourself: “How do I respond to disagreement? Does this make me angry? Tears? Indifference?" Chances are, if you ignore the conflict, you won't have to shed any tears. Knowing how to respond appropriately to conflict will help you take control of your emotions.

      • Ask yourself, “Who is in control of my life?” If you take control of your life, you will not have to reap the bad consequences. For example, instead of saying, “It's the teacher's fault that I didn't pass the exam,” admit that you didn't study enough and weren't prepared for the exam. Next time, focus on your studies and your score will be better.
   4.