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Enjoy life in modern world- a whole science that is not taught in school. Such a course is not included in the compulsory university curriculum, as, for example, a course in philosophy. And in order to learn inner peace, many take time, and some begin to learn this only when the stress becomes chronic.
How not to fall victim to time troubles and critical situations, says Passion.ru.
How to be calm
Sometimes it happens that we simply do not accept our anxiety if it lasts for a long time, and in this state we resolve all issues. On the way we break a bunch of firewood, which we ourselves then “stumble over”.
The easiest way to calm the nerves is, of course, to put in order the area of life, because of which the stressful state followed. But this, as you know, is not done quickly.
The first thing you should do is accept your nervous state and assure yourself that you will definitely deal with all your difficulties, but gradually and after you calm down, pull yourself together.
Decide for yourself that the breakdown or stress you are currently experiencing is a severe cold and you need a "sick leave". Only when you are “cured” will you have the strength to change anything. In a word, allow yourself to take a break from everything and free up time for calming down. Otherwise, everything else will be simply useless, because mentally you will always be with your stress, so no other ways can get rid of it.
15 ways to stop being nervous
If you need to calm down urgently, one of the methods we offer will definitely help you. You can use them both together for severe stress, and separately.
- 1. Practice breathing
Breathing affects our mood and health like nothing else. And if we were more observant, we could notice that in different emotional states we breathe very differently. In order to calm down, it is enough to take control of your breathing and perform simple techniques. By doing it once, you can get rid of short-term tension, by doing it regularly, you can great “pat up” your nervous system.
Deep breathing: straighten your back, straighten your shoulders, inhale deeply and exhale slowly completely, stretching the exhalation and making it longer than the inhalation. After exhaling, take a short pause.
Breathing technique from yoga “kapalabhati”. It focuses attention on the exit, which helps to calm the nervous system (while inhaling, on the contrary, helps to increase tone). How to practice this type of breathing, see the video:
Be careful with breathing exercises (do not do it for a long time or stop if you feel discomfort), do not get carried away with them if you have not practiced anything like this before.
- 2. Formulate a mental attitude
In a word, you need to find some kind of calm mentally, and even such simple installations that you need to believe in will help you a lot. If you adhere to a certain belief system, for example, a certain religion or belief system, then it will be even easier for you: you will definitely find the answer there, what is happening and what to do. Usually, simply knowing what's going on and why it's happening is enough to give you peace of mind.
- 3. Take a shower or bath
Contact with water is one of the most simple ways calm the nerves and wash away the energy burden of stress. Taking a warm shower, especially before bed, will help you clean up. It is better not to indulge in contrast showers or douches, as they, on the contrary, have an exciting effect on the nervous system.
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And if you have the opportunity to sit in the bath with your favorite aromas and with your favorite music, without thinking about anything, then be sure to do it. It is advisable to put on clothes made of soft, natural fabrics or go to bed after taking a warm shower.
- 4. Organize your comfort
- 5. Find “time for yourself”
With strong and constant stress on the nervous system, it’s good to go to a sanatorium or resort - where you can do nothing and worry about nothing.
- 6. Massage your head and face
- 7. Eat sweets
In a word, do not get carried away and do not seize stress, otherwise, due to excessive passion for sweets, you may soon have a new reason for worry.
- 8. Get moving
You can walk, dance, do yoga, do exercises or stretch. But do not strain too much, your task is only to shake yourself up a little. Listen to yourself, if now you want to lie down more calmly, then it is better to postpone all motor activities until you have the strength for them.
- 9. Rearrange
- 10. Draw, color
- 11. Use aromatherapy
Essential oils of lavender, lemon balm, geranium, mandarin, orange, basil, chamomile, patchouli, ylang-ylang, bergamot will help you stabilize your emotional state. You can either simply inhale them using an aroma lamp, or take baths with them or do massages and rubbing. Before using, check the dosage of the oil, as an excessive amount can bring exactly the opposite effect.
- 12. Sleep and eat right
A person who is used to constantly keeping everything under control, even a little nervous stress after a certain time (when the stability limit ends) can greatly knock him down.
However, try not to abuse this kind of calming the nerves, since the phrase “calm as an elephant” was not at all unreasonable, and over time, a sedative can dull not only nervous reactions that are undesirable for you, but also necessary ones, which is unlikely to make your life easier and better.
- 15. Consult a specialist
Hello everyone, friends!
In this article, you will learn how to stop being nervous all the time for any reason, over trifles, trifles, at work and at home. The following methods will help you calm down and feel good.
Many people worry very often and strongly for various reasons: circumstances, events and problems that arise along the way. And it's not strange!
But at the same time Negative influence nerves from the body carry colossal flesh to stomach ulcers, stroke and other serious diseases of the internal organs.
And when old problems and difficulties are solved, a person begins to worry about others, which saves him from the full joy of life. And therefore, you need to learn and control yourself in order to prevent the possibility of being nervous for any reason.
Today I will tell you not only how not to be nervous or stop doing it for a while, but also how to remove and eliminate this state in yourself as much as possible, so that in any difficult situation remain morally stable.
How to finally stop being nervous for any reason?
1. Solve problems as they come.
No matter how trite this phrase sounds. I give 100% that you do not use it constantly. You need to solve the problems that require it at the moment, otherwise you will simply burst! Never at any time attempts to solve everything and immediately did not bring any result.
If you think about all the past troubles, defeats, and the fact that somewhere something can somehow happen sometime and strongly soar about it, trying to influence, then you will only worsen your emotional state. Something has happened, there is no need to sit and be nervous, but it is better to focus your attention on how you can solve it.
2. Live in today's compartment.
No need to worry about what was and what will be. What matters is what happens in the moment. I'm not saying that you need to live one day (although happy people do this), you certainly need to make plans, strive to achieve them, but this is not about that now.
It is important to understand that in order not to destroy your nerve cells, you need to devote yourself to today as much as possible, and live it usefully and qualitatively for yourself and those around you. And then there will be no reason to worry.
3. Gather all the facts and analyze them.
Each of us is nervous for our own specific reasons, in order to eliminate this, write down for yourself on a separate sheet of paper all the sources of anxiety, everything that worries you and gives rise to this feeling. After compiling a detailed list, analyze each item individually. Find the causes and roots of your anxiety.
And when you find it, immediately begin to act towards solving the problems that make you nervous, unless of course you can influence them personally or indirectly ... If not, then ...
4. Accept the inevitable.
Perhaps such a situation, an event, an incident that you cannot influence in any way. And in this case, you just need to accept the situation as a given, as something that cannot be changed in any way.
For example, if you kept money in dollars, and its value has fallen sharply, then here you will not be able to influence much, unfortunately, in order for it to grow rapidly in price, because it depends on a huge number of factors.
Or, for example, at the university you tried to pass the test for 5, but passed for 4 and retake is no longer possible, it was the last day. Or lightning hit your lawn in the country and completely gutted your apple tree. Yes, all this is not pleasant, but nothing can be changed. The only way to save your nerves is to accept what has already happened or will happen as inevitable.
Remember "If the water has flowed away, then with its help it is no longer possible to grind the grain."
5. Determine what could be the worst.
In a situation where it is difficult to somehow control yourself, and not be nervous at all because of what might happen, best method will determine what could happen in the worst case. And when you understand and accept this, most likely it will not be so bad and catastrophic.
For example, when I was still 19 years old, I first earned quite serious money for me at that time and decided to invest it in business.
And I understood the risk of my investments, and yet I decided (the amount was very significant for me, I won’t disclose it, but I’ll say, to make it clear, I could live for 1 year without working and without denying myself anything).
And at that moment I said to myself: “the worst thing that can happen is that I will lose this money.” I invested, and the investment did not pay off, more than I lost it all. But if I walked and was nervous, then it would definitely not have become better for me. And this technique helped me a lot to prevent this. I advise you to use it too.
By the way, about that. how to control yourself, I will soon write a separate article and video, therefore, I advise you if you want to learn how to do this all the time.
6. Get busy.
Any business that is interesting, entertaining, or about something that may need to be done around the house, for example, calms well and distracts from stressful situation. If you get into one, switch to some activity and it will help you. stop being nervous.
7. Don't worry about other people's opinions.
Trust me, you shouldn't. Many people worry about what others think of them. But in fact, most of you ...... don't give a damn, they have enough worries of their own to even think about you. So you can do whatever you want, within reason of course. By the way, it helps a lot, so use it and don't worry.
8. Don't expect others to live up to your expectations.
Often parents, relatives, friends, acquaintances, couples, expect from each other exactly what they would like, those qualities that are not there, those actions. which are not performed. In general, you do not need to be angry with them that they are not what you would like them to be. We are all different and you are not perfect either.
You should not find fault with trifles and worry about the fact that something is not right in a person, because an adult cannot be changed ... if ... by the way, about this in a separate article ... so if you want to know how to make a person be like Do you want or do what you need, then stay tuned for updates so as not to miss this and other interesting articles.
9. Do not invent a problem for yourself.
It happens that in anticipation of some event, we begin to turn on our imagination strongly, wind up thinking about what could happen, come up with the worst options and begin to get very nervous because of them.
If you really can’t change this in any way, then stop worrying (remember the first tips). You have already done everything in order to get the result, or even if not everything. the action is done! What will happen. that will be. You need to understand and relax.
10. Accept that you are not perfect.
If you do not like yourself, then this is only a minus for you, because you will always find shortcomings in yourself - in height, weight, appearance, mind, character, etc. But do not worry about this, because no one is perfect, neither you nor I, you need to agree and accept.
At the same time, no one forbids you to improve, develop, improve external physical data and internal qualities.
Of course, these are far from all the tips that I would like to give, and therefore in the following articles I will continue to talk about how to stop worrying, worrying and start living fully without worries, at least 10 more tips that you should learn about and that you will also help, already in the head.
The state of nervousness is not alien to every person, especially given the high pace of life and the huge number of information flows. Under such conditions, even minor failures can lead to depression, apathy and other nervous disorders. In order to stop experiencing with or without it, you need to learn to control your emotions. There are certain ways to help calm down and stop being nervous.
Causes of nervousness.
The state of anxiety and mental anguish can be triggered by various circumstances. Each person has different values, and for this reason different situations can throw him off balance. Often, a person himself inflames the situation, giving excessive significance to things that are not worth it. Reasons for anxiety can be:
- Dangerous situations that pose a threat to health or life;
- Fear of failure or, in fact, failure itself;
- Fear of appearing inappropriate in front of others;
- in anticipation of important events;
- Excitement due to conflicts, household trifles.
The emergence of moral discomfort under any stress factor is not a physiological process, it is a psychological setting. From a physiological point of view, nervousness is associated with the properties of the nervous system, and from a psychological point of view, with personality traits. Thus, the disposition to be nervous is not a natural reaction to stress, but the reaction of a particular person to what is happening.
Ways to stop being nervous.
Thanks to hard work on oneself, it is possible to overcome the state of nervousness. Here are some ways to help control your emotions:
Avoidance or elimination of stress.
If you know that a particular situation causes you to have bouts of anxiety and negative emotions, then, if possible, they should be avoided in advance. If the situation arose spontaneously, then try to find an opportunity to eliminate it. However, not all problems can be "run away". This method suitable if you are upset by a movie, communication with a new acquaintance, news in social network– close the movie, leave the meeting, log out of the network.
Abstraction.
If it is impossible to use the method of avoiding negativity, this method will be appropriate. If you are forced to be in an environment that makes you nervous, it is worth trying distraction techniques. good option is a mental distraction - to think about something of one's own, but visual distraction works even better - contemplation on something extraneous. This strategy is suitable for meetings, travel in transport.
Drinking water.
A simple yet scientifically proven way. A glass of water, drunk without haste, is able to start the mechanism of self-rehabilitation of the body. The method is relevant in any situation.
Passion for interesting things.
The method is suitable if you cannot “let go” of the problem, if it torments and unnerves you again and again. Techniques can be: reading a fascinating book, knitting, drawing, computer games, leisure. You should be interested in some kind of intrigue, courage, the rapid development of events. In pursuit of new sensations, it is important to follow the rule - do not harm anyone else.
water procedures.
Water is a healing agent for improving the psycho-emotional state. Water, both literally and figuratively, washes away all the “dirt”. As techniques, you can use: taking a bath or shower (can be combined with music therapy and light therapy), visiting a sauna or bath, swimming in a river / reservoir / sea. Even the usual washing of dishes will help to distract and benefit in the form of directly clean dishes and normalization of the state of mind.
Physical discharge.
This method physiologically causes physical relaxation and, as a result, moral relief. Among the effective methods are: long walks on fresh air, dancing, general cleaning, work in the garden, sports training, destruction of old things.
Intimate intimacy.
Sex is a great remedy for blues. Ideally, sexual contact should take place with a loved one, but other options are also acceptable. The main thing is to approach the issue wisely and do not forget about the means of protection, otherwise the stress that you can experience after passing a pregnancy test will overshadow all other efforts.
Comparison.
It is enough to compare your situation with a worse scenario. This method teaches you to appreciate what you have and to realize that your situation is not worth such nerves. Effective way can be called with minor problems that are not related to health and a significant decrease in the quality of life.
Positive look.
The stressful event should be evaluated in a positive way. That is, you need to find the pluses in the fact that this happened. Maybe, thanks to this, you will get much more and pleasant events await you.
Laughter and tears.
These two opposite phenomena can bring moral relief. Although their interweaving is also possible: laughter to tears, crying to laughter. Making fun of the problem itself or laughing at something else will lift your spirits and help you move away from anxiety faster. Crying, moreover, the stronger, the better, relieves stress. Although in the process of sobbing it seems to you that relief is still far away, a new wave of emotions may flood you, but at the end of the hysteria, you will definitely feel better. With tears, toxic substances that were formed during stress leave the body.
Check.
The standard method of counting to 10 will help normalize breathing and control the surge of negative emotions. The method is suitable for athletes, and in situations where you want to avoid conflict.
Job.
Passion for your duties at work, additional tasks are very appropriate if you need to distract yourself from the problem. This method is suitable for long-term stress.
Verbalization.
Keeping a personal diary that you trust in all moments of your life. Not everyone will like this method, but systematically writing down your thoughts on paper will help you get through unpleasant moments faster.
Chat with friends.
It is not necessary to speak out on a disturbing topic, especially if it is not significant. It is better not to remember the unpleasant incident once again, but simply to communicate and enjoy it. But, as an option, discussing your problem is also acceptable. Friends will listen, it may be important for you, and they can advise something else.
What methods are best not to resort to.
There is a group of ways that have only an apparent positive effect on the fight against nervousness:
- drinking coffee
- "Jamming" problems
- Smoking
- Drinking alcohol
- Admission of narcotic substances
Perhaps these methods will help to survive stress, but their use, especially in large quantities, brings great harm to health and, ultimately, to the whole life of a person. Therefore, the harm far outweighs the benefit.
It is very important to learn to live without burdening yourself with worries about trifles. Your health depends on this useful skill, since frequent nervous breakdowns can lead to its deterioration.
First of all, in order to somehow reduce nervous tension, you need to stop paying too much attention to the problems that occurred in the past, and possible troubles that await you in the future, and concentrate as much as possible on solving current problems. It's not that you live for today. Rather, on the contrary, the more you do today, the more you will pave the way for new victories.
Do not poison your life with thoughts of past failures. This can no longer be changed. Live here and now.
It is important to learn how to solve problems effectively. Write down everything that worries you on a piece of paper. Next, next to each problem, indicate ways to resolve the situation. Set your priorities. What cases require immediate execution? Is it possible to postpone something for later? Put it all in your diary and cross it off as you go. This way of doing things not only disciplines well, but also allows you to get rid of nervous tension.
In addition, when analyzing the current situation, speculate about its worst consequences. What can you do to prevent this from happening? How will this affect your life? As a rule, after working through such a negative scenario, you will understand that everything is not as scary as it seems at first glance, so don’t even get nervous.
Work on yourself
For some people, worrying about trifles is a kind of hobby that they literally torment their loved ones with. In their opinion, not for any reason, in particular, about the fate of others - this is the degree of selfishness. It doesn’t even occur to them that excessive anxiety will only lead to sleep disturbance, loss of appetite, deterioration of hair and nails, and other negative factors, but it is unlikely to change anything.
If you are overwhelmed with compassion, then you should try to help this or that person in this situation, and not torment yourself with empty experiences.
On the other hand, there are those who deliberately invent new fears for themselves. Are you afraid of being fired from your job? Why will your wife leave you? That in a month you will recover by a couple of kilograms? Enough! You can always find another job, not all wives and husbands are their soul mates. As you get better, you will lose weight. And are there any real prerequisites for all this?
If you are worried about your own imperfection, then it's time to start loving yourself as you are. Still, self-love is the basis for finding peace of mind.
If your heart is beating so fast that it interferes with your thinking, or your palms are sweaty and your mouth is dry, then you are probably nervous. Any person is nervous before important event or an event. Nevertheless, it is necessary to learn how to cope with (or at least minimize) nervousness. Although getting rid of nervousness is not easy, there are several different approaches that you can use to calm your mind and control your emotions. Try the methods below and choose the one that suits you best.
Steps
Calming exercises
- Close your eyes and breathe slowly to calm your mind and body.
- You can control your breathing by counting up to a certain number or by repeating, "Now I breathe in, now I breathe out."
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Visit a "happy place" or visualize success. You can imagine a "happy place" to move away from the place where you are nervous and go somewhere where there is no stress, whether it be shopping center or a deserted beach.
- Imagine that you have succeeded in what makes you nervous. Positive visualizations can turn into real success if you truly believe you can succeed.
- Drive away sad thoughts and use your imagination to recreate positive rather than negative situations.
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Come up with a mantra. A mantra is a phrase or expression that is repeated aloud or to oneself as a meditation exercise. Think of words that inspire or calm you down and repeat them every time you get nervous. While repeating the mantra, you can close your eyes.
Meditate. Although meditation is not easy to master, it is one of the better ways calm down. Find a quiet place, take a comfortable position (you can lie down), and try to clear your mind for at least five minutes.
Write down your thoughts when you are nervous. Don't suppress thoughts and feelings when you're nervous - write them down and then forget about them. Try to fight the nervousness instead of ignoring it. As soon as you write down your feelings, throw away a piece of paper (as a symbolic release of unpleasant thoughts and feelings) or leave and think over what you wrote during the day.
Listen to soothing music. Make a selection of songs that calm you down. When you're nervous, turn on the music and immerse yourself in it.
Drink water. This will calm your nervous system and prevent dehydration. You should always drink enough water, but if you do it when you are nervous, the water will do you double the good.
Massage your whiskey. Close your eyes and massage your temples with your middle fingers. Massage of the temples will help you relax and relieve stress.
Go in for sports, or yoga, or tai chi. Sports will help you direct your thoughts in a different direction and get rid of nervousness. If you're really nervous about a presentation at work or a date with a girl, do cardio every day (for at least 30 minutes).
- Yoga is not only a physical exercise, but also an intense mental training that will teach you to control your breathing. You can visit a yoga studio or practice at home with a video course.
- Take up tai chi. This is a set of exercises designed to relax the body and clear the mind, as well as direct energy in a positive direction.
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Get enough sleep and eat well. Not only does this affect your overall health, but it also reduces your stress levels and the likelihood that you will be nervous. Get at least 8 hours of sleep a night and avoid fatty and sugary foods.
Rational Approach to Nervousness
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Accept uncertainty. Some people seek to control every aspect of their lives. Try to reduce control and come to terms with the fact that you are not in control of absolutely everything in your life. You can give your life a specific direction, but you cannot avoid taking wrong turns or deviating from the intended course. And that's okay.
- If you plan out your whole life, it will turn out to be quite boring. Uncertainty is what adds color to the monotony of being. If you can't come to terms with uncertainty, learn to take it in a positive way - what surprises will make you happy today?
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Focus on the present instead of living in the past or the future. What's done is done, and what hasn't happened yet hasn't happened. Don't get stressed by thinking about things that have already happened or anticipation of something happening.
- Remember the expression "causing trouble." If you're worried about ruining tomorrow's speech, you may end up screwing up your speech. Focus on the present moment. Don't think about what will happen tomorrow.
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Learn to be comfortable in situations that make you nervous. You cannot avoid every such situation, but getting into them, you will learn to control your feelings and emotions. If you're nervous about a big public performance, try appearing in front of a small audience and then move on to a big stage.
- Your family and friends will help you deal with this problem.
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Imagine a person who makes you nervous in a vulnerable situation. An old trick will help you - imagine a crowd of people in their underwear. Even if your boss is overly formidable, convince yourself that he is only human. He also sometimes gets nervous and gets into vulnerable situations.
- Remember that every person in this world has been in a foolish or vulnerable situation at least once.
-
Prepare for good and bad days. Even if you know how to relax, there will still be days in which you will be nervous. Prepare yourself for success and failure.
Determining the cause of nervousness
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Don't think that nervousness can have a positive effect. Many tend to be nervous, believing that it will lead to positive results or spur them into action. But when you're nervous, you're just wasting time that could be spent on more worthwhile things.
- Worrying that the situation will soon be resolved in the worst (possible) way will not lead to positive results. Being nervous, you will not prepare better for the situation, that is, you will simply waste precious time.
- A rational approach to nervousness is not to let anxious thoughts control your body. Be rational and control your nervousness.
-
Learn to breathe properly. Yoga practitioners learn how to breathe correctly, which leads to a calming of their mind. Deep and slow breathing calms the mind and body, but short and quick breathing has the opposite effect.
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