To understand if this article will be useful for you, please answer a few questions:

Do you often feel tired, tired for no particular reason?

Don't you sometimes think that this life is not for you, that you have no future, and only apathy and hopelessness awaits you ahead?

Do you notice bouts of irritability, unreasonable anger and intolerance towards others?

If you answered yes to at least one question, it means that you are experiencing Negative consequences stress and nervous tension. Want to know how you can relieve stress? Then read the article further.

What is stress?

To understand how to deal with stress and its consequences, you must first understand the cause of its occurrence and understand its original role in our lives, as planned by Mother Nature.

In short, stress is a natural reaction of our body to certain extreme conditions, which increases a person's chances of surviving in these conditions.

Short-term stress, usually associated with the need to avoid physical danger, is vital for a person, since it “shakes up” all body systems, mobilizes all his reserves for active actions like “defense, flight, attack”.

In a stressful situation, in order to improve the supply of oxygen to the muscles, the heartbeat and breathing quicken, blood from the intestines rushes to the muscles and brain. At the same time, a powerful dose of adrenaline is released into the blood, which stimulates the “recharging” of muscles with energy due to the intensive breakdown of glucose in them.

When, after active physical actions, a person managed to avoid danger, the state of his body changes dramatically: energy reserves are depleted, glucose is used up and a feeling of hunger appears. The body enters a state conducive to the renewal and conservation of resources. To cope with the effects of short-term stress, it is enough for a person to eat, rest and sleep.

Chronic stress and its effects

However, in our time, people are more likely to encounter chronic stressful situations, when the stress effect is less intense and does not directly threaten a person's life, but it acts for a long time period.

Our brain, unfortunately, is not able to distinguish between a real threat and an apparent one, so every time the situation seems dangerous (for example, a thrashing from the boss at work), it reacts as if it were a physical threat, putting the body on alert. Increased combat readiness, as a rule, turns out to be unnecessary, since a person in a similar situation does not need physical activity and he doesn't need to spend a large number of energy. Therefore, excess glucose in the blood is neutralized by insulin and goes to replenish the body's fat reserves in the form of extra pounds and a sagging tummy.

Prolonged stressful situations give rise to unnecessary mental stress, exhaust a person physically, energetically and emotionally. The body of such a person, as it were, “wears out”, he often gets sick due to a weakened immune system.

An interesting fact: sparrows also suffer from the neighborhood with fussy people. An average sparrow in urban conditions is constantly in a state of stress: you need to find food for yourself, beware of cats, people and cars, fly in smoky air, etc. Such a sparrow usually lives 1-2 years. However, during the experiments it was shown that if you protect the sparrow from stress factors, creating it greenhouse conditions, then he can live up to 17 years!

How to deal with stress and nervous tension?

The most obvious way to deal with stress is through physical activity and sports. It was about this method that was discussed in one of the episodes of Elena Malysheva's TV show “Live Healthy”, a recording of which you can watch in this video:

Unfortunately, it is not always possible, for example, after an unpleasant conversation with the boss, to defuse negative emotions on a rubber dummy or run a lap or two at the stadium. Fortunately, there are other proven ways to get rid of stress and nervous tension.

In the arsenal of Indian yogis there are many breathing exercises to achieve relaxation and preparation for meditation. Relaxation and stress are incompatible things, so if you need to get rid of the effects of stress and pull yourself together, do breathing exercises.

Here is one of the simplest anti-stress breathing exercises: inhale, counting up to 4 in your mind, then exhale also for 4 counts, then hold your breath for 4 counts and switch to a new breathing cycle again.

This exercise can calm the emotional storm and ease the effects of stress in a few minutes. But there are more advanced breathing techniques, which not only soothe, but also literally inhale a portion of energy into you and return to you the forces spent during the day. Such breathing techniques are demonstrated, for example, by Vladimir Trifonov in his one and a half hour master class “ breath of life”:

Relieve stress by relaxing your eyes

Another interesting method of dealing with stress and nervous tension is known to everyone who, using the technique of Dr. William Bates, is engaged in the restoration of vision. It's about about relieving mental stress using darkness for. One of the most famous anti-stress exercises of this kind is palming (by the way, you can download my free book on palming at).

Why are the eyes the key to the mental activity of the brain?

Eyes are the most complex sense organs and they are responsible for 90% of human sensory perception. The eyes are often referred to as an extension of the brain, its visible part. Almost a third of a person's nervous energy goes to ensure their normal functioning. Therefore, it is not surprising that by relaxing the eyes, one can very quickly calm the raging emotions and return peace of mind. Releasing tension from the eye muscles has another important effect when performed regularly - improving vision!

Techniques for dealing with stress and relieving mental stress are constantly being improved. A vivid example of this is the emergence of the original anti-stress technique “Let go”, developed by popularizers healthy lifestyle life of Mikhail and Alina Titov and based on the relaxation of the eyes. Mikhail and Alina described this technique in detail in their new book “”:


Since we are talking about the eyes and the psyche, it is worth mentioning the world famous treatment of mental trauma and depression with the help of special eye movements. This method is also from a series of anti-stress techniques, because psycho-emotional disorders and depression are a very common result of chronic stress.

Unfortunately, in a short article it is impossible to cover all the anti-stress developments of mankind in the entire history of its existence. But I will consider my task completed if, after reading this article, you have the determination to change your life for the better, getting rid of stress, depression and nervous tension. Good luck to you!

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Nervous tension is one of the symptoms characteristic of every third inhabitant of our planet. What is commonly called nervous exhaustion is caused by a host of factors that affect us daily. In humans, the nervous system is characterized by high plasticity, it adapts to any stressful and non-standard situations, but its capabilities are still not limited. Any strong emotions cause a reaction in the body - stress. If emotions are positive, a person experiences happiness, if negative, neurosis and neuro-emotional stress occur. If detected in time nervous tension symptoms, then the treatment can be very short, and the person will quickly return to normal life, emotional balance and harmony with the whole world around.

Causes of nervous tension in everyday life

Very often, not one factor, but a combination of them, leads to neuro-emotional stress. Constant fatigue during the working day against the background of a stressful situation in personal life will quickly lead to neurosis, and a violation of appetite in connection with this will also cause weakness and malaise. So, the main causes of nervous tension are:

Negative impressions and emotions that occur regularly and gradually accumulate in the subconscious (resentment, anger, pride, envy);

Fears that arise at the subconscious level - the inability to control them leads to severe anxiety;

Unfulfilled plans, dreams, desires, psychological obstacles - there is something that on a subconscious level does not allow a person to become himself (“I have no right to rest”, “I have no right to be happy”, “I will never succeed " etc.). Such psychological attitudes may remain from childhood, inspired by peers or parents, and may appear already in adulthood;

Failures in personal life, stressful situations and constant experiences; conflicts;

Dissatisfaction with the working environment and profession, a feeling of unfulfillment of oneself;

Lack of physical activity and regular rest;

The impossibility of throwing out constantly accumulating experiences.

People of certain professions are most susceptible to the occurrence of nervous tension - those that are associated with frequent conflicts, high workload and nervous feelings and responsibility (for example, drivers, managers, doctors, teachers). These people are even given additional time by law. annual leave.

Symptoms of nervous tension

The main signs of nervous tension are:

Passivity, lack of energy and interest in what is happening around;

Stiffness and feeling of awkwardness;

Violation of restful sleep, and often its absence at all;

Irritability;

Reluctance to interact with others.

These symptoms can be used to recognize both a stressful state and depression, etc. As a rule, nervous tension also manifests itself in muscle tone: trembling of the hands, chin, and the whole body can be observed. What to do if you have found similar symptoms in yourself and your mental and emotional state leaves much to be desired?

We correct nervous tension - treatment in simple ways

Walk on foot. Walking is very beneficial for the body and improves the functioning of all organ systems. It is better to move at a different pace, slowing down and speeding up the step, while you need to distract yourself from problems and switch your attention to good memories or just the environment, nature, people, etc. Thanks to such walks, the work of the brain is activated, blood circulation improves, and the nervous system calms down.

Release steam. To do this, break something, shout at the top of your voice, beat the pillow. Let the emotions come out of you instead of building up inside.

Relax. This good way to relax. You need to sit back, close your eyes, distract yourself from problems, imagine visually something pleasant, for example, a place where you dream of being. In this case, you need to breathe slowly, evenly.

Try a massage with aromatic oils. Let someone close give you a relaxing massage, it will relieve tension in the muscles and relax the body. You can use an essential oil with your favorite scent, turn on soothing music. Good for soothing foot massage.

Sleep and rest normally. Since nervous tension is often associated with overwork, excessive workload, the body just needs to be given a rest so that it can restore all its functions. Allow yourself to escape from the whole world on the weekend, get enough sleep, pay attention to your favorite things, sports. It helps to distract from the problems of caring for home plants, transplanting them, as well as embroidery, knitting.

Treatment of nervous tension with herbs

Some of the effective means to relieve nervous tension are mint, lemon balm, motherwort. Hawthorn normalizes blood circulation, which is necessary to calm the nervous system. Restores the function of the central nervous system and motherwort.

With the help of valerian, you can calm the nerve centers, it suppresses the activity of the nervous system. But it must be consumed within reasonable limits, otherwise unpleasant consequences are possible in the form of dizziness, disturbing dreams and pain in the stomach.

A useful decoction can be prepared from medicinal herbs according to the following recipe: boil 400 ml of water, remove from heat, add one teaspoon of valerian, catnip and skullcap. Leave to infuse for 20 minutes. Take in small sips throughout the day.

Remember, stress is dangerous state for the body, and should not be ignored. This is the first step towards serious depression. Any treatment will give a weak and only temporary effect, if the main cause of nervous tension is not eliminated. Bring more positive into your life, smile and do not dwell on situations and people that are unpleasant for you. Remember, you live for yourself, not for others, and your life should be joyful.

According to sociologists, every third modern resident of a metropolis lives in a state of deepest stress and tension. In particular this applies big cities. Of course, one can question such calculations, but no one will deny that city life is full of fuss, stress and frustration.

Stressful situations can arise not only due to traffic jams, everyday bustle or excessive crowds, but also due to malnutrition, electromagnetic fields and polluted air emissions. Quite often, problems at work, in relationships and with health are added to the above problems.

Together, all these factors, in the end, bring a perfectly healthy person to a stressful state, which eventually overflows into a chronic form. As a rule, most people ignore such signals and soon their sleep is disturbed, their working capacity decreases, and various apathies appear.

People who are in such states are more susceptible to a variety of viral and colds, diseases of the heart and blood vessels than others. In particular, such a lifestyle affects the appearance of a person. His skin becomes dull, bruises appear under his eyes and his hair falls out.

The main symptoms of nervous tension


The primary symptoms are the same for all people: energy is lost, the person becomes sluggish, he is tormented by insomnia, he becomes irritable and feels uncomfortable. In most cases, these symptoms are complemented by a reluctance to see friends and make promises to them. All this is happening because of the ever-increasing tension. Therefore, it is better not to delay when identifying such symptoms, but to immediately begin to make changes in your life.

Naturally, this is quite difficult to do, but after a few weeks it will become much easier, anxiety and apathy will pass. However, it is immediately necessary to dispel the myth that women are more nervous than men - this is an erroneous statement. The thing is that men are more restrained in their emotions, while women, on the contrary, are open, which is why their irritation becomes so noticeable.

How to relieve nervous tension?


To begin with, you need to make a list on paper of what worries or annoys you the most. This list should include both major problems and troubles, as well as minor ones. After the entire list is ready, you need to sit down and think about how you can solve this or that problem. For example, if you are tormented by fears about being fired from your job, you need to look at the problem more broadly, perhaps this is a chance to start over.

Instead of worrying about the consequences of being fired, you need to write a resume and try to find more suitable job. The process of writing a resume is wonderfully relaxing and gives you the opportunity to rethink your own worth. In most cases, nervous tension occurs due to severe overload.


In such situations, it is quite easy to relieve yourself of stress. To do this, you need to create again detailed plan daily chores, which will include all household duties and other physical activities. After that, you need to choose those cases that cannot be postponed in any way. Of the remaining cases, you also need to weed out those that do not require your personal presence.

Sometimes it happens that the whole day is scheduled by the minute, and the things that really need to be redone are far-fetched and do not require immediate intervention. It also happens that a person imposes some business on himself only because no one else will do this business except him. Such cases for several days can be shifted to family members or work colleagues. It is very important to learn to trust people, transferring your authority to them at least for a while.

Thus, by hard enumeration, you can leave only the most important things, and devote the remaining time to relaxation. In order to relieve strong nervous tension, it is best to do yoga or sports. These are the most effective stress relievers. You can go to the club and unwind, but do not abuse alcoholic drinks. It is best to relieve stress in a safe way. Yoga classes can be diluted with the help of the so-called visualization of desires.

At the end or in the middle of the session, you can take a break and relax, imagining the place that you dream about. It can be anything: a deserted beach, a boat trip, and the like. You need to try to stay in this position as long as possible. Breathing should be even and calm. Be sure to arrange yourself a weekend, at least four days a week (preferably more).

On these days, you can’t plan anything at all - only rest and relaxation. You need to decide how to have fun on your own based on personal desires and needs. You can go to the theater with your wife or go to nature with the whole family. However, you should try to warn your friends, relatives and work colleagues in advance that you will be busy on the weekends and in no case should you be disturbed.

After the end of the working day, you definitely need to cheer yourself up, and when you come home, you can’t immediately get to work. Several times a week, you can treat yourself to a dinner order by phone. After you learn how to relax in free time, nervousness will subside and a healthy and sound sleep will resume.

How to quickly relieve nervous tension?

An ideal solution in a stressful situation would be a long walk in the fresh air. In particular, such walks are very effective when you take good friend with whom you can talk and relax. The forest is considered an ideal place for walking, but you can get by with a walk in the park.


Thanks to walking, the body begins to send nerve impulses to the brain in an accelerated mode, which allows you to relieve irritability and improve your mood. The pace of walking should be as comfortable as possible so that the body relaxes, and does not strain. During the walk, you should try to keep your back straight so that the gait is free and easy. You can also take a walk during your lunch breaks at work. Fifteen minutes is enough for such a walk.

Be sure to forget about work problems during the walk and try to relax as much as possible. To achieve the maximum effect, you can periodically change the pace of walking from slow to fast and vice versa. And ideally, you need to change the step width. In this way, you can walk for about ten minutes, and then continue the usual walk again. If it is relatively close from work to home, then it is better to overcome this path on foot.

Laughter and smile

People who smile often are the least susceptible to nervous tension, even if their smile is insincere and has no basis. The thing is that the human facial muscles are quite complicated, they send certain impulses to the brain during contractions, and in the brain at this time there is chemical reaction, after which the person's mood rises.


The situation is similar with laughter, you need to try to overpower yourself and after a while the mood will rise. In order not to have to force yourself, you can read jokes or watch a funny comedy. Very effective tool against stress and internal tension is a massage. It is best to seek help from a professional massage therapist, then the effect will be on the face.

Last but not least, pepper is an effective anti-stress remedy. In cases where there is no time for a walk or watching a movie, you can eat a piece of fresh pepper. Scientists claim that pepper is able to dramatically increase the level of endorphins in the body. human body. The most important thing is to surround yourself with positive and bright people, then no stress will be terrible for you!

Exercise stress


To quickly relieve nervous tension, you can go to the gym. It has been proven that after increased physical exertion, the neurotransmitter endorphin, the hormone of happiness, is released into the blood.

Therefore, after a workout, mood improves and nervous tension goes away.

If you need to "let off steam" you can work with a pear, it is in any gym.

Hot bath and contrast shower


But how to relieve nervous tension at home if you need to put yourself in order as soon as possible? A contrast shower is ideal for this.

It is worth noting that endorphins are released not only after physical activity, but also in various extreme situations that the body perceives as threatening to its life.

The cooling that occurs during the process of taking a contrast shower triggers similar processes in the body, which is why it is used to quickly relieve tension.

After work, nervous strain can be relieved with a hot bath. It is recommended to add various oils and herbal infusions to it. You can also create a relaxing atmosphere by ditching electric lights and replacing them with candles. In addition to everything, you can resort to aromatherapy and relaxing massage (after taking a bath).

Functional disorder of the nervous system or - a widespread phenomenon of life. High level general awareness of this can play a cruel joke on a person, since the initial manifestations of many serious illnesses proceed under the guise of neurosis.

Neurotic manifestations are characteristic of the debut of such diseases as hypertension, diseases digestive tract even tumors.

It is impossible to independently determine what a person suffers from. For all incomprehensible disorders, especially for the first time, you need to see a doctor. The doctor performs a diagnostic search, during which it becomes clear which organ or system is affected. Diagnostic equipment is able to detect such disorders or birth defects that a person was not aware of. Understanding the level of your health will protect you from wrong actions, improve the quality of life and increase its duration.

You can relieve muscle tension with neurosis different ways, but this can be done only after the diagnosis is established.

Neurosis occurs when 2 factors coincide: a long-term traumatic situation and biological factors, namely the functional insufficiency of physiological or mediator systems. The international classifier identifies the following types of neuroses:

Muscle pains and tensions of certain muscle groups are characteristic of all types of neuroses.

At the heart of the formation of tension and pain in muscle groups is the mechanism of displacement. In the mind of a person experiencing a neurosis, there are a lot of negative experiences: thoughts about a sad future, guilt, self-digging with derogatory conclusions, anger, resentment and longing. The stress hormones produced during this support the muscles and internal organs in a "combat" state, but the motor discharge does not occur due to civilizational restrictions. We hold back and remain silent instead of hitting the offender.

For a long time, muscle tension does not go unnoticed. Gradually, it “breaks away” from the initial stress and becomes an independent problem.

Medical treatment

It is prescribed by a psychiatrist or psychotherapist based on an analysis of the clinical picture. The following groups of drugs may be prescribed:

  • tranquilizers;
  • antidepressants;
  • nootropics;
  • small neuroleptics.

Tranquilizers or anxiolytics are sedatives, relieve internal tension, relax muscles and have an anticonvulsant effect. Different drugs are used chemical groups. Popular drugs are Sibazon, Phenazepam, Dormicum, Phenibut, Diazepam. They are used in a short course in the acute period. It can not be taken for a long time, addiction occurs and an increase in doses is required.

Antidepressants or thymoleptics are drugs that target emotional sphere. Their action is based on an increase in the concentration of serotonin and norepinephrine in the brain, which directly affects the mood of a person. Antidepressants of the latest generation - Sertraline, Paroxetine, Anafranil, Fluoxetine, Calixta, Prozac, Elycea.

Nootropic drugs or neurometabolic stimulants improve all higher cortical functions - memory, attention, thinking. Drugs improve the uptake of glucose by the nervous tissue, stabilize membranes, accelerate the synthesis of nucleic acids, and increase the energy of neurons.

Nootropics improve the integrative (coordinating and generalizing) activity of the brain, optimize bioelectrical activity. These are such popular drugs as Nootropil, Piracetam, Phenotropil, Semax, Cortexin, Cerebrolysin, Mexidol.

Antipsychotics or antipsychotics are used in cases where the state does not reach the level of psychosis, for which they are called "small". These are Sonapax, Melleril, Eglonil and some others. Their calming and inhibitory effect is much stronger than that of tranquilizers, they are rarely used in neuroses.

How to remove muscle shell?

An experienced massage therapist determines a person with a neurosis even with a cursory examination. The specialist sees muscle clamps located in characteristic places: on the back of the head and neck, on the forehead, in the corners of the mouth, in the shoulder girdle and on the back.

Many of these characteristic places can be treated independently; relatives can be involved to massage the areas of the shoulder girdle and back. Self-massage is performed in circular motions clockwise and counterclockwise, the treatment time for one zone is 3-5 minutes.

It is useful to perform a set of relaxation exercises in a sitting position, which is performed in complete silence in order to be able to feel the body:

Exercises for removing clamps on the face

Performed in front of a mirror to detect the asymmetry that forms in places of greatest tension.

Mimic movements are directly related to emotions. Performing facial expressions of joy, we use those nerve centers that are responsible for the emotions corresponding to these movements.

Physiotherapy

In a literal translation - the influence of the forces of nature. They use the therapeutic effect of light, water, electricity, magnetic field, temperature. Treatment is aimed at achieving a normal ratio of the processes of inhibition and excitation in the cerebral cortex. Physiotherapeutic methods can improve the blood supply to the brain, eliminate muscle spasms in various organs.

  • darsonvalization or exposure to high-frequency pulsed electric shock- improves tissue nutrition, dilates blood vessels, relieves pain;
  • ultraviolet radiation or exposure electromagnetic waves- stimulates the immune system and the formation of melanin, anesthetizes, stimulates cellular biochemical processes;
  • electrosleep or exposure to low-frequency pulsed currents - enhances inhibitory processes in the central nervous system, anesthetizes, activates recovery processes, increases reserve capabilities;
  • electrophoresis - the introduction of drugs through intact skin, which reduces the overall pharmacological load;
  • paraffin applications of the cervical-collar zone.

Involuntary muscle contractions or tics

They can affect any muscle group, but most often occur on the face - in the circular muscles of the orbit or mouth (what is popularly called "eye twitches"). At the moment of twitching, it is difficult to cope with this, you can try to pinch or prick a rhythmically contracting muscle.

To prevent such contractions, you need to massage the circular muscles, stretching them to the sides. First you need to apply a neutral cream or oil to the skin, there is little subcutaneous fat above the muscles. After the muscle is sufficiently warmed up by massage movements, ice wrapped in a cloth should be applied. So repeat several times. With regular practice, neurotic tics stop.

Psychotherapy

This is the most important and most difficult, without which it is impossible to cure a neurosis. Communication with a psychotherapist reveals weak sides individuals who can not withstand overload.

The goal of psychotherapy is to correct congenital defects of character and to educate rational ways behavior, in the development of which a person becomes invulnerable to conflict experiences. This long haul sometimes taking several years. However, without changing yourself, your way of responding to difficult life situations it is impossible to recover and live to the fullest.

For the treatment of neurosis, the following methods are used:

Body Oriented Therapy

This is a kind of psychotherapy, the basic principle of which is: "The body remembers everything." Experts of this method compare the human body with the attic of a shining house. Everything that a person wants to remove from his field of vision is sent to the attic - in the same way, in our body they remain on long years traces of all the traumas experienced. Civilized consciousness cannot and does not want to accept some facts and feelings, and they are forced out into the subconscious. These are fears, worries, fears, forebodings.

To understand where experiences live in the body, you need to compose individual card. It is enough to schematically draw a human figure and sit for a few minutes, listening to yourself. It is important to disconnect for this time from all external stimuli, remove all sources of sound and light.

Problem areas will make themselves felt with pain or discomfort. They need to be marked on the diagram, the meaning is:

  • eyes - rejection of the real truth of life;
  • face - the need to wear a mask, because it is not known how people will react to a real facial expression;
  • neck - fear to show true feelings;
  • rib cage- fear of loneliness, belief in one's unworthiness;
  • back - fear of not meeting expectations;
  • shoulders - fear of being weak;
  • solar plexus area - fear of being unrecognized in society;
  • stomach - fear for life;
  • pelvis - sexual fears, fear of lack of love and violence;
  • brushes - problems with communication;
  • hands - fear of contact with the world, such people become computer specialists when they do not need to contact living people;
  • legs - a lack of vital support, there is no self-righteousness.

The discovered problems are discussed with a psychotherapist, and the body is massaged.

Nervous tension often "accumulates" in the lower part of the face. When we are under a lot of stress, all the muscles contract, and especially the jaw muscles, because our emotions are reflected on the face. Massage will help you relax. Place 4 fingers of each hand on the lower jaw and make small circular motions clockwise for 2-3 minutes. Move from the center to the ears. Want to enhance the effect? Massage the temples and the area above the eyebrows.

Chew gum

Scientists have found that it perfectly calms the nerves. It turns out that during chewing, the level of cortisol, the stress hormone, decreases. Studies have shown that people who chew gum during stressful situations deal with challenges more effectively. And their level of anxiety is reduced by an average of 15%.

Think... bad

If you are an anxious person and tend to panic even over trifles, try to deal with excessive anxiety using the method Dale Carnegie.

Calmly analyze the situation, imagining the worst that could happen.

Mentally prepare yourself to accept this option. For example, if you are afraid of being fired from your job, imagine that this has already happened. You will understand that life does not end. Once you put up with a bad scenario, you immediately relax.

Freed from panic, calmly think about how to change the situation. When the fear is gone, released great amount energy that can be directed in a positive direction.

Change your attitude towards offenders

In Japan, there is a tradition - to throw darts at the portraits of the authorities. The authorities are not offended - it’s better to throw them at the photograph than at them. The subordinates must blow off steam! If your boss makes you nervous, you can do the same (but better not in the office - our bosses are not as tolerant as the Japanese). Or imagine the leader in the form of ... a child. You can even mentally dress him in children's clothes. Your anger will immediately disappear - how can you be offended by a child? He doesn't know what he's doing.

Program yourself for success

There are many ways to do this, and visualization is one of the most effective. Try to catch the moment between sleep and wakefulness - the state of drowsiness. Imagine yourself as a superhero who does not care about any difficulties. Imagine how you can easily bypass all obstacles and troubles. The picture should be as bright as possible. To fix the result, repeat to yourself: "I'm doing well," "I'm safe" ... Phrases can be anything - depending on what worries you: anger, fear, self-doubt. But they must be composed in the present tense and without the “not” particle.

Treat yourself to pleasures

Make it a rule to do something nice for yourself: a glass of freshly squeezed juice in the morning, a walk in the woods, a new blouse... It will cheer you up. Pleasures should be every day and at least three.

Listen to the music

Either a fun one or a good old classic. Classical music normalizes blood pressure and heart rate, restores nervous system. It is known that music Vivaldi helps to focus Beethoven- deal with depression Mozart- activate the work of the brain. This is because the classics affect special areas of the brain that are not always “reachable” even with drugs.

Create an information vacuum

If you have the opportunity to go out of town for the weekend, this is a great option. A change of scenery will help you switch: only you and nature, without external stimuli. But if this is not possible, you can still escape from the hustle and bustle. To do this, just turn off phones, computers and TVs for weekends. Stress is fueled by information overload, so the brain needs to be in a vacuum for a while. And, even if the respite is only a day or two, you will still feel relief.