Psychotraining how to stay calm in any situation. How to get out of despondency and apathy

24.09.2019

The ability to overcome fear, confusion, calmly assess the situation and make the right decision, as well as avoid quarrels and scandals, can be of great help.

Try not to dramatize the situation where it is not necessary. Some people, especially emotional, impressionable people, are prone to over-dramatization. In the most severe cases, they are able to elevate any trifle to the rank of almost a universal tragedy. This harms both them and those around them, because communicating with such a vulnerable and emotional person is not an easy test.

Master the technique of self-hypnosis, convince yourself that the problem is not at all as serious (especially dangerous) as you think. It is not worth it for you to be nervous yourself and nervous others. Try to avoid immediate reaction to unpleasant news or to someone's hurtful words. First, take a few deep breaths, mentally count to ten (even better - up to twenty). This extremely simple method will help you stay calm, refrain from outbursts of anger or resentment.

Do not rush to immediately devote others to your problems, share your fears on blogs, on pages social networks. Friends and well-wishers, most likely, will only aggravate your condition with their sympathies (often excessive), and random interlocutors, and simply not very smart people, can make you laugh. It certainly won't give you peace of mind.

How to learn to control emotions

Avoid things that make you nervous and worried. Look after yourself. In what situation, under what circumstances do you most quickly lose your temper, are you able to enter into a conflict? It can be anything: the time of day, the degree of workload with official and household chores, the feeling of hunger, headache, annoying noise, uncomfortable tight shoes, communication with unpleasant people, etc. Eliminate these factors, or at least try to minimize them. And vice versa, in every possible way use what calms you, brings you to a peaceful state, whether it is quiet minor music, reading your favorite books or an aromatic bath.

Visit more often fresh air, try to lead a measured and orderly regime of the day. Even with a heavy workload, it is very important to pay attention to good rest and sleep. Because the reason increased nervousness, conflict is often elementary physical and nervous overwork.

Learning to remain calm in any situation is an important thing for every person. Wadi negative emotions such as anger, fear and panic can exhaust anyone, and in return they do not give anything useful. On the contrary, those who cannot control their emotions often develop some unpleasant chronic disease. People who can save composure, achieve success, do not spoil relations with loved ones, and everything is in time on time.

Instruction

Don't make an elephant out of a fly. In any situation, try to soberly assess what is happening. Follow what you think. How often do phrases like “always” or “when it’s finally” flash through your head? If instead you think “this is not so bad” and “I am stronger than these circumstances”, then everything will begin to seem easier, and you will get rid of the excitement.

If you have a problem, then first try to think it over on your own, and then share it with others. How often do you see the same reaction in your friends' faces when you share information that horrifies you? They begin to sympathize with what they hear from you, which may be an exaggerated or misunderstood situation. In the meantime, you are fully affirmed in what you have just stated to them, even if you yourself know that you exaggerated a little.

When you are in a difficult situation, to calm down, try to present the problem as an incomprehensible tangled knot. If you are nervous, then the knot is tightened. When you are calm, he relaxes, you have a chance to easily unravel everything.

Control your gestures. Do not shout or run from corner to corner. Speak slowly and move smoothly. Try to look calm, and you yourself will not notice how you really calm down.

Many people who are busy solving problems are disturbed by external stimuli. They would calmly cope with the task, if they managed to get rid of them. Some are not able to think in silence, others are disturbed by noise. It is almost always possible to temporarily leave circumstances that annoy you in themselves in order to make the right decision away from them. For example, if your thoughts are hindered by conversations and household noise in your home, then you can take a walk in the park and calmly assess your problem there.

Why is it that one person in any situation is able to remain calm and confident, while another in the same circumstances is subject to the full range of manifestations of anxiety and anxiety? This can be seen all the time - it even happens that brothers and sisters growing up in the same conditions show completely different reactions.

In many ways, our reaction to circumstances is determined not only by experience, but also by innate data. However, regardless of the initial genetic data, experience and other factors, each of us sometimes needs to be able to remain calm in any conditions. How can this be done if nature, instead of an impenetrable character, on the contrary, endowed it with increased sensitivity to the events of the surrounding world?

First, you need to be able to live your emotions and accept them.

It is not necessary, especially in a critical situation, to try to abstract from fear or anxiety. By suppressing our reactions, we can only increase them. Of course, in order to have the proper degree of effective self-control, one cannot do without preliminary preparation. Regular practice of meditation can be a good help in this matter. But it may happen that you do not feel sufficiently prepared to, like detached yogis, calmly observe everything that happens from the side.

In this case, it is better not to suppress your feelings, but to accept them. Try using a method from the field of emotional-image therapy. Briefly, this method is as follows. It is necessary to imagine your experience, endowing it with some physical appearance. It can be any image - a gray spot, a red button. For some, fear personified even takes the form of a melted rubber tire. Then you need to ask this image a question: what does it need? Maybe he wants you to send him some warmth or positive energy.

Imagine gentle rays of acceptance and kindness moving towards your fear. This will help not to fight the emotion, but to accept it as part of yourself.

At the next stage, when the feelings of anxiety and anxiety have already lost their sharpness a little, you can try the method of distraction. Since staying calm in any situation can be required at any moment, you need to determine in advance which method of distraction will suit you best. First, it's always good to use your imagination. To do this, you need to imagine yourself in a good, pleasant place, far from the current worries and worries. It can be memories of a vacation or a visit to relatives. Most importantly, the pictures in your imagination should be detailed and bright, with the maximum amount of detail - smells, sounds, interior details or landscapes.
Good music can serve as another way to get distracted. Some of those who suffer from heightened anxiety often keep a list of their favorite uplifting tunes ready with them. They help to gather in time and give strength of mind - as well as temporarily disconnect from a stressful situation.
Another good way is to count. You can count buses that have arrived at a stop under the window, or cars of a certain color; or, for example, add or multiply two-digit numbers in your mind. Thus, you will switch the focus of excitation of the cerebral cortex to the area that is responsible for logical perception, thereby reducing anxiety.

Take a break from the situation.

When you are under pressure, you must immediately pause and take a step to the side. After all, it is in the most tense moments that we most need space to maneuver and time in order to consider further actions. After detaching from the situation physically and emotionally, try to clarify for yourself why these circumstances are stressing you. Ask yourself the following questions:

Why did I suddenly feel restless?
Was there any trigger that had provoked me earlier to these feelings?
Is my current view of the situation adequate? Am I interpreting events correctly?

Sometimes the things that evoke our emotions are nothing more than phantoms. You can feel pressure, but it will come more likely not from the outside world, but from within. This is an illusion.

Always be careful.

During a stressful situation, it is very important to maintain attention to detail. It is in them that most often the answers to many questions are hidden, as well as the possibility of solving problems. Attention to detail also helps to control yourself. Look at your behavior, the behavior of other people, the events of the outside world that are happening around you. In a state of anxiety, all events are mixed into one big lump, consisting of questions and unresolved tasks. By paying attention to the little things, you will be able to gradually divide reality into small parts again, which will also help fight anxiety.

Use uplifting statements.

It is critically important in a stressful environment to try to maintain a positive outlook, since it is impossible to be calm in any situation if the mind is full negative thoughts and settings. To do this, you need to build your internal dialogue. The way you address yourself in tense circumstances can both calm you down and further fuel fear and panic.

Posted On 03/15/2018

Psychology6-04-2015, 17:59Alexandr3 093

First, you need to be able to live your emotions and accept them.

Maybe he wants you to send him some warmth or positive energy.

Imagine gentle rays of acceptance and kindness moving towards your fear. This will help not to fight the emotion, but to accept it as part of yourself.

At the next stage, when the feelings of anxiety and anxiety have already lost their sharpness a little, you can try the method of distraction. Since staying calm in any situation can be required at any moment, you need to determine in advance which method of distraction will suit you best. First, it's always good to use your imagination. To do this, you need to imagine yourself in a good, pleasant place, far from the current worries and worries. It can be memories of a vacation or a visit to relatives. Most importantly, the pictures in your imagination should be detailed and bright, with the maximum amount of detail - smells, sounds, interior details or landscapes.
Good music can serve as another way to get distracted. Some of those who suffer from high anxiety often keep a list of their favorite uplifting tunes ready with them. They help to gather in time and give strength of mind - as well as temporarily disconnect from a stressful situation.
Another good way is to count. You can count buses that have arrived at a stop under the window, or cars of a certain color; or, for example, add or multiply two-digit numbers in your mind. Thus, you will switch the focus of excitation of the cerebral cortex to the area that is responsible for logical perception, thereby reducing anxiety.

Take a break from the situation.

Why did I suddenly feel restless?
Was there any trigger that had provoked me earlier to these feelings?
Is my current view of the situation adequate? Am I interpreting events correctly?

Sometimes the things that evoke our emotions are nothing more than phantoms. You can feel pressure, but it will come more likely not from the outside world, but from within. This is an illusion.

Always be careful.

Use uplifting statements.

It is critically important in a stressful environment to try to maintain a positive outlook, since it is impossible to be calm in any situation if the mind is filled with negative thoughts and attitudes. To do this, you need to properly build your internal dialogue. The way you address yourself in tense circumstances can both calm you down and further fuel fear and panic.

How to stay calm in any situation: 10 tips

Remember, the winners write history, and the winners are people with a cold head, heroes with boiling blood, lying in the ground.

Think of all the people around you as a means to your goals, or as garbage that needs to be cleaned up. Do not take them seriously, no matter how cynical it may sound, but they are all just clowns in a circus called life. Understand that the behavior of any person is based on achieving his goals, you cannot cooperate with a person who does not have personal interests, because in this case, either he skillfully hides them from you, or you do not see them because of your own carelessness. And if it is so, then in this life there will always be a place for envy and selfishness, so you don’t really need to be offended by other people, and naturally you shouldn’t lose your temper, disturbing your mental balance due to someone else’s behavior. Keeping your head sober is not so difficult in fact, because if you understand people's motives, know their reaction to various stimuli and clearly see their desires, you will understand the pattern of their behavior and will not react too painfully to it.

Let's say you have some hater who, because of his hatred, if possible, tries in every possible way to spoil you. Seeing this self-hatred, you can draw rude, but very objective conclusions that he is jealous of you, does not understand you and is afraid of you. And if it is so, then why should you be nervous about this, it is much more reasonable to use this hatred to your advantage, deciding in advance how to deal with such a person. For example, you can negotiate with him, because he himself subconsciously wants it, since you are interesting to him, because hatred is quite a lot of attention from one person to another. So if someone hates you, then someone is too interested in you. You can also remove such a hater from your life by finding such an opportunity. The main thing is that knowing about self-hatred, you can, if necessary, be the first to strike at your potential offender. It all depends on your prudence, which you need, but which is not and will not be if you do not control your emotions.

Think and reason more, and react less to the behavior of other people. Look for options like in chess, there are always and everywhere workarounds if you are not allowed into the front door. And be prepared for defeats, if you always and everywhere want to win, then you must be able to lose. You can hardly call a Japanese samurai cold-blooded, if he makes himself hara-kiri after the first failure, his honor and dignity are really not needed by anyone except him. People come and go, but the winners remain, and they win thanks to their calmness and prudence. Never forget that life does not stop, it goes on, time has a terrible power that only a mentally balanced person can acquire, not reacting, but reasoning, not succumbing to provocations, but using them. If you were fucked today, this does not mean that you were fucked once and for all, tomorrow you can fuck everyone and everything, if you only think and calculate everything carefully. The last is always remembered, and if in the end you are the winner, then only losers and envious people will dig in the past, which, as I already told you, don’t care.

Composure is developed due to the understanding of things and farsightedness, I once again draw your attention to this, it will be difficult for you to lose your temper if you think in dynamics and do not pay attention to beings below you, which can be called everyone. Being a mentally stable person is very important, no matter how smart you are, if you are easily pissed off, then you are subject to mental manipulation, and therefore this is your weakness. Develop composure and calmness in yourself, through those simple ways what I described, there is nothing complicated about it, you won’t need any sedatives and alcohol if you understand and see that there are simply no reasons for anxiety and nervousness, this is an illusion that environmental factors cause in you.

The basis of all stresses and neuroses is the impasse of a person in solving the tasks assigned to him. But any task is solvable, and therefore look for an answer, you will certainly find it. And you will never lose your temper if all the problems and tasks that you face are solved. You must understand this, for the sake of your mental balance, so that your emotions do not cloud your mind.

HOW TO DEVELOP AND KEEP COOL BLOOD

1. Try not to be dramatic

Never make a big deal out of problems. Calm down, pull yourself together and soberly assess the situation. Follow the course of your thoughts. Don't let them take you in the wrong direction. Think that what happened is not at all scary, that you can solve the problem, easily get out of this situation. Get in a positive mood. So it will be much easier for you. Don't panic by any means.

2. Think before sharing a problem

So, you want to understand how to develop composure. First, break down your problem. Think it over on your own, weigh all the pros and cons. Determine exactly which way of solving the problem you consider the most successful. Do not rush to report the current situation to everyone around you.

Think it over for yourself first! Immediately telling all your friends, you will give them not quite correct, exaggerated information. We can say that you misinform them and, of course, their view of the situation will not be objective.

Tip 1: How to stay calm in any situation

Calm down, think for yourself and only then, if necessary, share with others.

3. Discover visualization as a way to stay calm

Each of us can learn to solve our problems without panicking. To do this, you need to understand how to develop composure. To do this, you need to learn to imagine the most difficult life situations as a tangled knot that can always be untangled. The more nervous you are, the tighter the knot will tighten. And as soon as you relax, there will be a great chance to unravel it, which means calmly solving your problem.

4. Realize that you can control your emotions

Learn to control your emotions. No need to panic, scream, throw a tantrum. Learn to calm down and take control of yourself. No need to wave your arms and run from corner to corner. Just try to relax and breathe calmly. You will succeed if you try.

5. Create a calm environment

Try to get rid of all the irritants around you. Everyone has their own. It can be noise or, conversely, silence, people around, even the closest ones, conversations around and much more. If necessary, stay with yourself, think carefully, focus and try to find a solution to the problem.

6. Pay attention to the soul

Depending on your religious preferences, meditate or pray.

Practice yoga - or just sit quietly for a while. The ability to gain peace of mind will serve you well many times. Take a meditation class and learn techniques to help control your busy mind.

7. Get distracted

Instead of thinking about the same things, do something interesting, exciting, or creative. Try to laugh (or laugh at yourself). Watch a comedy or read a blog that always makes you laugh. When you are animated, it is much easier to remain calm.

In cold-blooded thoughts, one can dissolve hatred and turn it into purposefulness (Erich Maria Remarque)

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How to keep a person calm in any situation, if excessive emotionality leads to undesirable consequences? Often it is difficult for an individual to cope with anger, hatred, aggression on his own, and he does not know what to do with these feelings. Staying calm in stressful situations will be easier if a person realizes for himself the need to control his own emotions. With "hot" you can say and do things that a person often later often regrets. In addition, if an individual in a critical situation succumbs to anxiety that overcomes him, then his ability to think logically, to accept rational decisions and sharply weakens the ability to act correctly.

At the first stage of learning to gain calmness, psychologists recommend learning to remain calm in minor situations when the individual is not yet fully possessed by negative emotions, and then move on to train and learn in more serious and significant disputes or conflicts.

Often people notice behind themselves that it is very difficult to maintain inner peace when every trifle is important in life and therefore circumstances easily unsettle.

But if you develop several philosophical view on things, you can learn to remain calm in all situations.

How to always keep calm? Psychologists advise working on your self-esteem. If a person believes in his own strength, then he gains the conviction that he will cope with any situation that can happen in his life. And vice versa, if an individual doubts himself and sets himself up for an unfavorable outcome of any undertaking, then it is difficult for him to deal with life circumstances and at the same time not be nervous.

Keeping calm in stressful situations will be possible if a person gets rid of the bad habit of dramatizing events that happen to him and forbids himself to wind himself up.

An individual who wants to learn how to remain calm needs to direct his wild fantasy in a more productive direction, and not mentally scroll through unfavorable scenarios in his head, since such an attitude will only add anxiety and worry. If a person feels that he is giving in to panic, then you should stop and think logically, what is the reason for this condition.

Psychologists strongly advise you to monitor your thoughts, because often a person is nervous and worried in situations that do not threaten him with anything. If an individual has such a tendency, then one should imagine the most favorable scenario for the development of events and think in a positive direction. So a person can be sure that nothing threatens his life and safety, and with the rest of the troubles, if they arise, he will be able to cope on his own, because in a truly critical situation, the body's internal reserves mobilize themselves. This is a protective function of the body, so there is no need to be afraid of what has not happened yet, since it is the far-fetched inner anxiety that is an obstacle to peace.

There are various ways to stay calm, and one of them involves thinking of a contingency plan in case of failure. Most likely, it will not be needed, but the realization that there is a way out gives a feeling of calm and confidence. And if failure overtakes, then you should immediately begin to act on the backup version of the strategic plan.

How to stay calm in conflict situation which are not uncommon in human life.

Stay calm in any situation: 3 main rules

The individual now and then faces rudeness, injustice and irritation of the surrounding people and it is very difficult to remain calm in these cases. Often you want to pay back with the same coin, but it would be better to refrain, so as not to complicate the situation. Responding to the negative, the individual will receive only a new portion of anger and aggression, and his life will be even more filled with disappointment and anger. In the end, everyone will lose from this. Learning to control yourself in such situations is difficult, but it is necessary. For this, no matter how difficult it is, it is important to always be in a good mood.

You should try not to dramatize life situations, and not give in to the impulse to exaggerate the negative;

Required to use in your vocabulary as often as possible the words “I am stronger than this”, “I can handle it”, “it's okay”; such verbal formulations will help to look at the existing problem in a different way;

Before sharing a problem with anyone, you need to think and not tell it to all your friends; you should digest it yourself in order to calm down; well-meaning friends may show more sympathy than necessary, which can further upset;

You should mentally visualize your calmness (become a calm and calm person in your imagination);

It is necessary to determine for yourself those factors that make a person lose self-control and control over himself. Knowing personal stimuli and avoiding them will help a person stay calm throughout the day;

It is important to learn to control your emotions, for this you should remember the moments when a person could remain in difficult situation calm;

It is impossible to respond to attacks in a state of irritation, it is better to remain silent until calm comes;

In any situation, always look for something positive;

Having heard criticism addressed to him, a person should find a rational grain in it; if it is difficult, then you need to ignore what they say;

It is necessary to develop a positive attitude towards people;

It should be remembered that the negative emotions that have engulfed are harmful, first of all, to the person himself, therefore, if a mistake is made, this should be recognized;

To calm yourself down, you need to listen to audiobooks that tune in to a positive perception of life;

If there is such a person who can support the individual, then he should be talked to;

Looking at quotes from books can help set a person up for positive behavior;

Troubles in life should be treated as training, the more success an individual achieves in life, the more negative situations he overcomes;

A person cannot please everyone, no one can do it, so it would be better to let go of relationships with some people in the past.

Thus, you can get rid of a heavy burden and communicate more with those who influence a person positively;

To create an atmosphere of calm, you can use calm music or silence, scented candles;

A few deep breaths can help the individual relieve tension, excitement and adjust to a more relaxed rhythm;

Compliance with the daily regimen, a balanced fortified diet will allow a person to be healthy, and therefore maintain inner peace;

Avoiding excessive consumption of caffeine and sugar, maintaining the necessary water balance, you can maintain a calm state of the body;

Daily physical activity will relieve stress, which will allow you to control your feelings;

Meditation, yoga can help to find peace of mind;

In order not to think about the same thing, you need to get carried away with something interesting or creative;

It is important to be able to relax and, if necessary, take a day off to be filled with fresh ideas;

Breathing from the diaphragm - the stomach will help to quickly relieve tension and allow you to calm down in a matter of minutes. While breathing with the belly, the belly rises and falls. It is necessary to inhale through the nose, then hold your breath for a few seconds and exhale slowly.

So, why is it important to learn to remain calm? So that impatience and anger do not exhaust the soul and heart. In order to have time to do more in life, communicate better and live a more purposeful and productive life.

Next note

How to become bolder?

Blessed is he who arouses laughter with his foolishness, for he is a tool for relieving stress.

Augusto Kuri

The number and intensity of stress in our lives is steadily growing and it becomes more and more difficult for people to cope with them, mainly because of their inability to competently respond to negative external stimuli. And there are a lot of these irritants today, primarily because of the high rhythm of life, so a person cannot do without the ability to effectively resist stress. Stress is a protective reaction of the body to an extreme situation, expressed in emotional and physical stress, which requires it to activate large resources necessary to cope with certain circumstances. In this article, we will find out how this reaction can be controlled and thus deal with stress.

It is impossible to live without stress at all, because it is dangerous to turn off the protection of your body from all sorts of threats, both real and imagined, that can cause serious harm to it. But it is certainly necessary to reduce their number and intensity, since they not only make our life less comfortable, but also, at a certain stage of their development, cause serious harm to our physical and psychological health. In this article, based on my professional and life experience, I will tell you, dear readers, about how to deal with stress in Everyday life and how to become a stress-resistant person.

I'll tell you right away, those of you Dear friends If you are already familiar with the information presented in this article to some extent and yet cannot cope with stress with its help, that I can offer you something special and unique that will help you cope with stress - this is a stress inoculation. More details about it will be discussed below. For now, in short, I will say that this vaccine allows a person to develop immunity to stress. This immunity friends is your shield from stress, which is a person's ability to self-control in a stressful situation, the ability to accept and solve problems that cause stress, the ability to be joyful and happy in any life situation and the ability to carry out psychological unloading, when necessary. Thus, if the information below does not help you overcome stress, please contact me for advice. I will give you a stress shot that will make you a more resilient person, and therefore a more successful, more joyful, more confident and happier person. In the meantime, let's see what stress is and why we need it, and how we can deal with it using known methods. Who knows, maybe my article will convey to you useful information about stress in such a way that you can easily cope with it yourself, on your own. To do this, I will try to explain to you all the most significant points in this matter, as best as possible.

So stress. This is not a negative phenomenon, in fact, as many people think, it is, as mentioned above, a protective, and therefore a necessary reaction for our body. Being in a state of stress, our body modifies its vital activity in such a way as to achieve much greater results than in a calm state. When experiencing stress, a person goes through three stages, these are the stage of anxiety, the stage of resistance and the stage of exhaustion. Each of these stages is characterized by certain reactions of the human body to external conditions. During anxiety, the body mobilizes all its internal reserves to resist real or imaginary aggression. At this moment, a person’s breathing accelerates and becomes intermittent, the heartbeat quickens, blood pressure rises, the pupils dilate, the muscles tense up, and a lump appears in the throat. All these reactions of the body are due to the release of adrenaline into the blood, which prepares the body for immediate and decisive action to protect itself from external threats. At this point, a person faces a choice - "fight or flight." In rare cases, a person, due to fear caused by an external threat, may fall into a stupor, but much more often, many people, at the prompt of nature, prefer to run, in other, more rare cases, fight.

The second stage, the resistance stage, forces the body to adapt to the stress experienced. The body begins to get used to aggression and pressure if they last too long, and becomes more resistant to an unfavorable situation for it. This habituation allows the body to avoid exhaustion, thus offsetting stress-induced energy consumption. A person at this stage experiences internal stress, which leads him to anxiety, fatigue, forgetfulness. He decides how he should react to the stressful situation, or how to get along with it.

In the event that the body is no longer able to mobilize in order to find the necessary resources for full resistance to stress, the third stage begins - the stage of exhaustion. A person at this stage ceases to function effectively, his physical and psychological forces are completely exhausted. In a state of exhaustion, people are most susceptible to all sorts of diseases, such as heart disease, peptic ulcers, migraines, skin rashes, and many others. As for the feelings of a person, at this stage he experiences anger, anxiety, irritability, panic attacks, and can fall into a deep depression. In other words, due to the action of super-strong or super-long stimuli, which inevitably cause a stressful state in a person, enormous harm is done to his health, both physical and mental. Thus, friends, stress can be both a positive and a negative reaction, moderately useful and certainly necessary, but with prolonged exposure to our body, it is definitely harmful.

Now, having figured out what stress is and what stages it goes through in its development, let's talk about dealing with it. We will talk about the fight against the very stress that causes irreparable harm to our health and prevents us from enjoying life. The struggle with stress comes down mainly to the struggle of a person with himself. After all, it is obvious that far from always we can significantly influence certain situations that cause us stress, we cannot always avoid these situations, and even more so to foresee them. But to pull ourselves together, try to adapt to each specific situation or change our attitude towards it - we can and should do it.

And for this, we need to develop the flexibility of our thinking. A person must be able to adapt to any conditions and situations, he must be ready, at least morally, for any development of events. The adaptation process, as mentioned above, also causes stress, but this stress is not so much harmful as beneficial for the body, it is just as beneficial for it as the stress that we experience when we play sports or load our brains - such stress makes us stronger. But the stress associated with fear, panic, despair, nervous behavior destroys us, because it causes exhaustion of the body. We need moderate stress that builds our character, not kills us. A person should always be in a little tension - this is a prerequisite for survival in this world. Therefore, in order to cope with stress, the most, from my professional point of view, the best way, I suggest you, dear friends, get yourself a stress inoculation that will allow you to develop immunity to stressful situations and improve your adaptive abilities. As you remember, I wrote about this vaccination at the very beginning of the article. Let me mention it again before I give you other, more well-known tips for dealing with stress. Still, the stress inoculation is my own method of dealing with it. Or rather, it’s not even so much a struggle as it is work with stress.

How to inoculate yourself against stress? Or rather, how do I do it, working with people? To do this, a person needs to learn how to periodically immerse himself in a moderate stressful state and, being in this state, learn to competently respond to various threats, as well as solve various tasks that cause or could cause him more stress. So a person will train the flexibility of his thinking, learning to solve non-standard problems with non-standard methods, and develop his adaptive abilities, accustoming himself to unusual and to some extent dangerous situations for him. In a state of moderate stress, I immerse those people who turned to me for help, who themselves cannot, by the force of their will, force themselves to act in stressful situations in the right way. For some people, it is enough just to know how to act in a particular situation, which usually causes them stress, in order to act calmly and competently, without unnecessary nerves and fuss, being in this situation. And someone needs special psychological preparation for such situations, without which it is difficult, if not impossible, for people to cope with their difficulties, and, most importantly, with themselves. Therefore, someone needs a stress vaccine, and someone can adapt to any, even the most difficult and dangerous situations without it.

Now let's talk about the standard ways to deal with stress, which many people know about, or at least heard about them, but, unfortunately, they are not always used. You can counteract stressful effects with the help of positive emotions - this is perhaps the best cure for all stresses, and the most affordable one. Agree, it is not difficult to find positive emotions in our life, there are plenty of them everywhere, you just need to set yourself such a goal. You need to start reaching out for everything that pleases you, amuses, that gives you great pleasure. You may need the help of other people for this, including specialists - who will direct you in the right direction, help you find in your life positive points and focus your attention on them so that you switch from negative to positive emotions. In any case, this problem is solved. Anyone can solve it. So, dear readers, the more positive emotions you have in your life, the calmer and easier you will endure stressful situations. After all, speaking of the problem of stress, we mean, first of all, emotional stress, and not the adaptation syndrome, which is a set of non-specific changes that occur in our body.

The second thing you need to increase your stress resistance, for a calm and adequate perception of life is the ability to satisfy your basic physiological needs - food, sleep, physical and intellectual activity, sex. Actually, it is a long-term dissatisfaction by a person of some of his vital needs that is the cause of his emotional stress. And in order to counter this stress with the help of positive emotions, it is imperative to satisfy these needs. That is, you will not be able to experience the positive emotions needed to deal with stress if you do not satisfy your basic physiological needs.

For example, if a person is hungry and has not had enough sleep, it will be difficult to cheer him up. In general, everything our body needs - it must receive. Otherwise, a person feels dissatisfaction, which leads to stress.

A very important role in our life is played by other people, on the quality of relationships with which our satisfaction with ourselves and our lives depends, and hence our emotional state. Any normal person for a normal life, from which he will enjoy - needs another person. That is, we all need a loved one next to us, with whom we will feel happy. This is one of our basic needs. We want happiness, joy, love, respect, understanding, and we are looking for all this in our lives, we dream about it. Happiness and joy in life are positive emotions based on our satisfied needs. These positive emotions protect us from stress. Happiness is our shield against stress. And the happier we are, the easier it will be for us to perceive stress. To be happy, you need to love and be loved. So love and be loved - love can work wonders! It will definitely help you deal with stress.

In addition to great and bright love, which makes us happy, and at the same time strong and persistent, able to withstand any difficulties and hardships, each person still needs to achieve certain success in various matters in his life. It is not necessary to succeed in everything, especially since it is impossible to do it anyway. Success must be achieved in those areas that each of us considers significant for himself. Success can be dosed, and often it is just that, since it is impossible to achieve everything at once. The main thing is that a person recognizes his successes and appreciates them, despite the failures that also take place in the life of each of us. All your achievements must be appreciated, and starting from them, strive for even greater achievements, because the winner in life is a happy and self-confident person. Such a person is satisfied with himself and his life, and thanks to self-confidence, he is able to withstand any stress. Small victories, as well as big ones, make us stronger. And you can win in different things, depending on the abilities and desires of each of us, because we are all strong in something. When a person sets a goal and achieves it, he experiences great pleasure and grows in his own eyes. So the more and the more often we achieve success in various matters, the more stable our psyche will be to all kinds of stressful situations. Belief in ourselves, based on our previous achievements, will save us from the fear of many problems and difficulties, and, consequently, from stress.

We have discussed with you, dear readers, the main methods of dealing with stress, using which each of you will be able to adequately withstand various stressful situations that often arise in our lives, without endangering your psychological and physical health. Thanks to positive emotions and satisfaction of your physiological needs - you will be reliably protected from the stress that depletes your body. So live full life and rejoice in it and everything will be fine with you.

As for other, slightly less significant, but more subtle moments in our lives that affect our resistance to stress, then we also need to pay attention to them in order to make our protection from stress even more reliable. Let's say it's quite obvious that every person should have a place where he can completely relax, rest his soul and body, get rid of all his problems and worries, and generally forget. That is, a person should have a place where he will feel completely safe. He, figuratively speaking, must have a reliable fortress, behind the walls of which he can afford to relax. In this fortress, he will restore his strength and prepare for new battles, that is, for confrontation life's difficulties. It is also very important for a person to have a healthy, full-fledged sleep in order not only to cope with stress, but also to be effective in life. Some of my clients I've helped manage stress have turned out to sleep so little and work so hard that I'm just amazed at how they were able to do their job well at all with such a lack of sleep. My dears, that's not possible. Do not chase after this money - there will always be few of them, better take care of yourself - rest, get enough sleep, restore your strength. It is better to work a little, but effectively, than to work a lot and wear out. No matter how much you work, as you know, you won’t earn all the money, but you can undermine your health very much by not getting enough sleep and not resting properly. And then nothing and no one will help you cope with stress, not even my magic inoculation. Therefore, take rest and especially sleep very seriously!

In addition to rest and sleep, you, dear friends, need optimism to face stressful situations. Optimism is directly related to the positive emotions already described above, which are an excellent cure for stress. Be optimistic, do not take life in a negative light and too seriously, treat it playfully and always look for positive moments in any situation. To do this, you need to have, including the flexibility of thinking I mentioned above, in order to use it to see positive moments, and, consequently, opportunities, even in the most unfavorable situations for you. It is not always possible to do this, I understand this, life sometimes presents us with such unpleasant surprises that you cannot see good in them with all your desire. And sometimes, she just knocks us down, so much so that it can be very difficult to get up after her heavy blow. And yet, you need to try to think wider and deeper in any situation, you need to ask yourself the question - what can be good in all this bad? And it is quite possible that you will see this good - you will see the opportunities that will allow you to turn an unfavorable situation in your favor and thereby get rid of stress. In this world, of course, one must first of all be a realist, not an optimist, in order to make adequate decisions. But since reality is not fully known to us, it is always necessary to keep hope for the best and try to see the good in everything, even in bad things. Then there will be much less stress in your life, and much more opportunities.

How to keep calm? 10 tips for staying calm in any situation

There is no need to be shy about doing this, even if you are a man - this is a natural need of a normal, healthy person, therefore, like all other needs, it must be satisfied.

Just try to share your thoughts and feelings with those you can trust. You understand that there are many people in this life who can use your weaknesses against you. If you do not trust your relatives and friends, contact psychologists. Professionals will always competently listen to you, understand and, if necessary, help with advice, and most importantly, everything you tell them will remain between you, so no one will use your weaknesses against you. Sometimes high-quality psychotherapy can not only save a person from stress, but also make his life more successful. After all, the wrong stress greatly prevents a person from being successful and effective in life, it prevents him from achieving success in various matters, because it takes away his strength and energy. But having coped with stress with the help of psychotherapy, a person immediately begins to feel a surge of strength necessary for him to achieve success. And he starts to change his life in better side. So psychotherapy is a good, proven thing.

If, friends, the standard methods of dealing with stress do not help you, and despite my advice and advice from other psychologists, you still do not know how to cope with stress, then, as mentioned above, you need to get yourself vaccinated against stress. That is, you need to start periodically immersing yourself in a state of moderate stress, which is acceptable specifically for your psyche, and arriving in this state, learn to get out of it on your own by finding the right solutions to various problems that you have in extreme situations and represent for you real threat. Also, while under moderate stress, you need to solve those tasks, the solution of which will help you achieve certain goals, for example, satisfy your basic needs. In other words, with the help of your imagination - immerse yourself in a stressful state, and then get out of it, solving various problems and tasks in your head. By the way, not all people who are looking for an answer to the question of how to overcome stress know about a similar way to solve this problem. That is, not everyone knows about the stress vaccine. Do you know why? Because this vaccination always requires an individual approach to the person - to the client. After all, each person has his own psychological immunity, his own characteristics. And these features must be taken into account when vaccinating him against stress.

Of course, it is not easy to make such an inoculation for yourself, for this you need to have at least good self-discipline and a good imagination. Therefore, it is better to seek the help of a psychologist so that he, with the help of a special treatment program, spends with you necessary work. You can contact me for this purpose. I have special programs that help get rid of stress, I have experience of their successful application too. Therefore, if stress poisons your life, contact us. I will give you a good stress shot, after which you will be reborn, and your life will become much easier and more interesting.

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On the planet - a Buddhist who firmly believes in karma. He never fusses, and when others begin to openly pester him, he simply stocks up on popcorn and prepares to watch an action-packed thriller called “How Life Will Revenge You.” We are not Buddhists and it is difficult for us to achieve this level of composure. But everyone can learn to remain calm.

Mad Rhythm

A person now lives in such a crazy rhythm that only by maintaining calm can he accept right decisions. According to the latest statistics, the number of people who are under stress is increasing every year. Study, work, household, financial and family problems - all this negatively affects the nervous system. At some point, a person simply breaks down due to fatigue and accumulated problems.

So how do you learn to stay calm? First you need to understand what it means to be truly calm. Not indifferent and not contemptuous, namely calm.

The ability to remain calm is understood as the ability to be calm in any situation. calm person never loses patience and optimism, even in those cases when it seems to us (constantly fussing) that it is impossible to control what is happening.

Due to an excess of stress and constant nervousness, a person can even feel physically unwell, so it will be useful for everyone to master the techniques of maintaining calmness.

The problem of control and suppression

Quite often, people are faced with the problem of not understanding the difference between suppression of emotions and control. It's far from the same. Usually, a person begins to suppress emotions after they have taken possession of his body. That is, they are simply not shown, but hidden somewhere in the depths of themselves from the external environment. In this case, negative energy does not go anywhere, but poisons the body, causing various diseases.

Emotional control is something else. A person learns not to fall under the power of stress, to resist it and does not allow even the slightest hesitation to drive himself into a corner. The impact of negative emotions is somewhat like a snowball: you just have to relax for a moment, as they will swallow you up.

Therefore, the ability to remain calm in any situation will be most welcome if you need to improve your life in all aspects. Surely each of us has noticed more than once that if you experience excitement before important event, then everything starts to literally fall out of hand, and the person gets annoyed for any reason. This negativity is capable of quickly as a result - it will be extremely difficult for a person to act and accept right decisions.

Therefore, in order to build a successful and happy life, you need to know how to remain calm in any situation. Of course, at first you will have to make efforts to train stress resistance, but then efforts will become a habit.

Express Methods

For those who are caught off guard by stress, express methods that will restore peace of mind will help to keep calm. If you feel that you are starting to get stressed and irritated while doing something, pause and distract yourself with something else. This will help restore balance. Otherwise, the tension will increase, and with it the likelihood of a nervous breakdown will increase.

Also, do not immediately share your experiences with friends or relatives. First you need to understand the situation yourself, analyzing possible reasons occurrence of stress. For yourself, you need to note all the manifestations of nervousness that manifest themselves at the level of the body. For example, a person turns red, his fingers begin to tremble, or his heart rate quickens. Noting these features, a person in the future will be able to understand how tense he is, and pull himself together.

Breathing, landscape, acceptance

So how do you stay calm in stressful situations? It is important to be able to concentrate on breathing. When the body is under stress, adrenaline is actively produced, this process disrupts the rhythm of breathing. To fix it again, you need to use breathing techniques. The simplest of them is three deep breaths and exhalations. This exercise can be done both during periods of stress and in a calm environment to relax.

Fresh air helps to restore stress resistance, because oxygen saturation of the brain helps to calm down. It also helps to control emotions by accepting and understanding them. If a person feels tension, he should voice his feelings, articulate and acknowledge negative emotions. For example, say "I'm furious" or "I'm worried."

Suspiciousness, visualization, idol

While stress is in its "embryo" state, it must be taken under control - this is the first rule of stress resistance. How to keep calm? Do not allow the situation to unfold to a large scale. Some people are especially suspicious, it doesn’t cost them anything to inflate a fly to the size of an elephant and suffer from it. Therefore, as soon as you feel tension, you need to immediately determine its source and, if possible, get rid of it.

Visualization will also help restore calmness. For example, you can imagine that you pack the problem and all the negativity in a box and throw it into the sea. True, this technique is suitable only for people with a good imagination.

You can also remember some character or real person who can be called the embodiment of calmness, and try to imagine how he would act in a similar situation.

The first step is to apply an objective analysis of the situation. You need to look at the situation from the side, as if it concerns some other person. By ceasing to be emotionally involved in events, we are able to make sound and intelligent decisions. If emotions are too high, you need to talk to someone about what is happening. It will be easier for an outsider to look at the circumstances calmly and see the right way out.

Nutrition

Oddly enough, a healthy diet helps to train stress resistance and remain calm in any situation. It has long been proven that food affects not only the body, but also the mood. It is a mistake to assume that coffee, a cigarette or large doses of flour and sweets will help to calm down. On the contrary, coffee (like any other drink containing caffeine) will make a person even more irritable. Sugar is a source of glucose, and it, in turn, is responsible for vigor and energy. Therefore, eating large quantities of sweets during a period of stress, a person becomes more excited, impulsive and loses the ability to reason. When stressed, eating dark chocolate and foods rich in vitamin C is beneficial, as they lower cortisol levels. If, with neurosis, a person literally cannot help but eat, he can use chewing gum without sugar.

Work

The third recommendation is not to avoid physical labor. Walking, outdoor activities, etc. will help to “disconnect” from problems. It is not so important what exactly a person will do, the main thing is that he releases the accumulated energy, and does not sit locked up alone with his thoughts.

Physical exercise help the body produce endorphins - hormones of happiness, and they, like nothing else, help to cope with stressful situations.

humor, forgiveness, oblivion

Sometimes a person may encounter a situation in which he will feel guilty and worry about it. To remain calm, you need to realize the full gravity of your mistake and ... forgive yourself for it. There is no person who does not make mistakes, thanks to them we can accumulate life experience. Didn't do it right? Give yourself a chance to fix it. Every situation is worth looking at. positive side, because everything that is done is for the better.

Increasing stress resistance, or How to stay calm and efficient: advice for everyone

Perhaps someone noticed that confident people with high self-esteem are less worried about trifles. They know they can handle the situation. If a person is satisfied with himself and feels calm, regardless of what is happening around.

To develop self-confidence, the first step is to accept your appearance. A person should like himself for who he is, so he needs to look in the mirror more often and give himself compliments.

Do not forget about your achievements, situations when you managed to successfully cope with difficulties, etc. It is important to find time to do what you love and never lose a good mood. The more positive a person is, the less he is subject to stress. Therefore, it is worth stocking up on a list of life-affirming phrases and repeating them every day.

Even if everything is boiling inside, you need to at least externally express calmness, this will help restore inner balance.

4 819 0 Hello! In this article, we will talk about how to stay calm in different situations. Without stress, life is impossible. They harden us, warn us of danger, activate or inhibit our actions, deplete our strength and negatively affect our health. And everywhere we hear: "Don't be nervous", "Calm down" or "Keep your composure!" Nobody doubts that this should be done. That's just how? When emotions take over the mind and prevent you from being productive and enjoying life ... The task is difficult, but doable. On the question of how to remain calm in any situation, the methods and techniques given in the article will help.

Why It's Important Not to Be Nervous

Control over emotions and their cruel suppression- it's not the same thing.

Suppress (or push out) emotions after they have taken possession of the body and mind of a person. They are not splashed out, but stopped, hidden deep inside themselves from the external environment. And it's not the best way development of events, since the negative energy does not go away, but continues to poison the body, causing various health problems.
But control over emotions associated with the initial desire not to fall under the power of stress, to be able to resist it. The impact of negative emotions is like a snowball. One has only to get upset for any reason, as instantly this state paralyzes actions and begins to affect all areas of life.

You have probably noticed more than once that if you are in a hurry somewhere or worried before an important event, then no other thoughts come to mind, literally “everything falls out of your hands”, you cannot find the things you need, everything is annoying ... And this negativity quickly accumulates and unsettles. It is extremely difficult to act effectively in this situation. Moreover, a strong adrenaline rush does not have the best effect on health. Here is the result.

Therefore, emotions can and should be controlled. Each of us is capable of doing this. First you have to make an effort, then it will become a habit.

How to stay calm in stressful situations: express methods

If you are busy with something and start to feel stressed, pause and take a break from this activity for a while (or stop it altogether). It is necessary to restore the psychological balance, otherwise the tension may increase and with prolonged exposure to stress, the onset of a nervous breakdown becomes likely.
Do not rush to immediately share your experiences with friends and colleagues. First, try to understand the situation yourself, analyze the causes of stress.
Voice for yourself all the manifestations of nervousness at the level of the body, for example: “I feel that I am blushing”, “My fingers are trembling”, “My heart is about to jump out of my chest”, etc. This is necessary in order to be able to take myself hands and realize how much you are tense.
Concentrate on your breath. In a situation of stress, the production of the hormone adrenaline increases, which also affects breathing. Its rhythm is broken, it becomes intermittent. To re-adjust it, use breathing techniques. The simplest is three deep breaths and exhalations. Such exercises can be performed both directly in a stressful situation, and in a more relaxed environment for relaxation. It is most effective to practice belly breathing.
Come to the window, consider the opening landscape. Pay attention to the smallest details. Rejoice in something you haven't seen before. Well, if you get the opportunity to take a walk in the fresh air. Enriching the brain with oxygen helps to calm and relieve stress.
Control over emotions involves, first of all, the ability to recognize and accept them. If you feel unnecessarily tense or nervous, focus on your experiences and voice your feelings. The wording should reflect both acknowledgment and separation from negative emotions: "I am irritated" or "I am anxious."
Do not wind yourself up, do not let a tense situation unfold to gigantic proportions. Stress needs to be brought under control while it is still in its infancy.
Use visualization techniques. For example, you can imagine how you pack your problem and the negativity associated with it in a box, send it to the sea, and they will never return to you. Or if the experience of stress is associated with some person, then you can present it in an absurd, funny way, then it will be emotionally easier to communicate with him. It also helps to visualize your equanimity (for example, imagine yourself as a deep, vast ocean or a high fortress that is not threatened by anything).
Think of some famous character (hero of a book, movie) or a real person who, in your opinion, is the embodiment of calmness and equanimity. How would he react to the situation that happened to you?

Self-confidence helps you stay calm

Work on your confidence and self-esteem. Confident people don't panic or get nervous over trifles. They know they can handle the situation, no matter how hard it gets. If you are satisfied with yourself and feel inner harmony, then there will be much more peace in your life.

An integrated approach is important. First of all, you need to like your own appearance. Look in the mirror more often, compliment yourself, say encouraging phrases: “I look good”, “I like myself and others”, etc.
Think more often about your talents and abilities, about what you are good at doing.. Do not forget about your achievements, usually they are remembered a lot. It is especially helpful to remember situations when you were able to successfully cope with difficulties and remain calm. It always adds confidence. Be sure to find time to do your favorite thing, which gives you real pleasure and gives you vigor.
Nothing disarms stress quite like your positive attitude.. The more positively charged you are, the less susceptible you are to various stressful situations. You immediately demonstrate that you are stronger than them. You need to have in your arsenal a list of life-affirming phrases that you like, help you stay calm and not be nervous. Say them regularly, charging yourself with confidence and positivity ( "Today is my day!" or “Every day I become more confident” and etc.)
Try to demonstrate external calm, even if everything is boiling inside. Straighten your shoulders, straighten your back, make your gait more measured, look up and try to eliminate fussy gestures. Control this image. Being aware of how you look will help you feel calmer and more confident internally.

How to learn calmness and equanimity

Irritability is often the result of overwork.. So be sure to give yourself the opportunity to relax and get enough sleep. Devote weekends to yourself, your family and your favorite activities, and not to work and many household chores.

Important! Lack of sleep in most cases leads to emotional disorders and disharmony. An exhausted body is in constant stress and loses the ability to fight it. On the other hand, strong healthy sleep helps to stay alert and calm.

The ability to plan and properly allocate your time helps to make life more measured and calm. It is necessary to prioritize the affairs and in the first place to perform important and urgent tasks.
Punctual people are generally calmer than those who are constantly late.. If you do not belong to the first type, then you should improve the ability to always and everywhere be on time. Arrive early for a meeting or event.
The environment (at home, in the workplace) should be comfortable and contribute to creating a positive mood. Keep order around. Try not to clutter up your space with a lot of items.

Important!The less unnecessary things surround you, the more freedom and harmony you will feel.

Listen to pleasant melodic music more often, under which you can relax. The ideal option there will be classical compositions.
Yoga and meditation classes are also a good way to learn how to stay calm in stressful situations.
Try to control your habits. The less addiction you have in your life (on sweets, coffee, cigarettes, alcohol), the better you will be able to manage your own emotions and become calmer.
Pay more attention to those around you. Interest in people contributes to the distraction from their complexes and obsessive thoughts and the development of observation. Moreover, you can always learn from others how to behave in a given situation, analyzing their experience and noticing the effective aspects of behavior.
If there is a quarrel or an unpleasant conversation with someone, try to switch attention from your own negative emotions to the behavior of the interlocutor: watch his gestures, facial expressions, consider flaws, wrinkles on his face. Imagine the pressure he is under. This method helps to keep calm in a conflict situation.
It's good to ask important questions Q: What are my main goals? What am I doing to achieve them? What else do I need to do? Reflection on such questions and plans allows you to escape from vain thoughts and concentrate on key points life.

It is important to feel like a hero of your time, to live in the present. You can’t drag the burden of past problems along with you, and no fears about the future should stop you. You must believe that your strength is enough to overcome any difficulty and you can always maintain inner integrity and peace.