How to protect yourself and your psyche from the constantly irritating factors of the surrounding city!? So sometimes you want to shout at a saleswoman chatting nicely on the phone during working hours, whose line is already ending on the street; on a citizen leaning on you in a bus during rush hour (he also brazenly tramples on your legs!); or upon arrival from his frantic work - on his beloved child, who managed to scatter his beloved, very expensive powder all over the palace ... the site learned how to overcome his indignation and benefit from the current situation for himself.

To know how to properly deal with the "enemy" (stress), you need to know him in person. According to the VTsIOM survey, the main cause of stress for Russians are :

    rise in prices and the high cost of goods - 35%

    24% The biggest fear is unemployment. The same number of respondents are concerned about crime.

    18% very concerned about the housing problem

    a 1 6% are worried about health.

According to the same survey, women experience stress twice as often as men. And here is how our compatriots relieve stress: The most common way to relieve stress for men (34%) is drinking, for women (24%) - knitting.

The same number of men and women (according to 13%) get rid of stress by playing with children. Women also read books, take a bath, talk on the phone, cook and eat, make flowers or take pills. For men, TV is in second place after drinking. But Sex relieves stress in a very small percentage of Russians: 13% of men and 6% of women.

In general, stress is the body's response to irritation. During stress, there is an excess of energy. When there is any danger, the muscles of the body tense up, and the heartbeat and pulse quicken. The body needs to throw out the accumulated "charge". So that the energy does not become destructive, you need to take yourself into arms and direct its potential in a positive direction.

Tips on how to relax, unwind and not hurt yourself can be found in this article.

1. So, let's start with the simplest. Treat yourself to a cup of tea. There are so many varieties of tea that everyone can choose a drink to their liking. Tea can both invigorate and calm the nerves. Green tea relieves stress, mate tea tones up, and ginger tea is called the “elixir of love”.

2. Eat bananas. Substances contained in bananas contribute to the production of serotonin - the hormone of joy, they increase mood and cause a feeling of well-being and calmness.

Some ladies begin to seize bad mood and stress. Never do this! Can you imagine what will happen to your figure in a month!?

3. Try it better workout. Go to the gym or join the section of some team sport - volleyball, for example. After a while, you will not only become more balanced, but also see positive transformations in your figure. Well, what if sports Lifestyle you can’t handle it, do at least household chores in moments of increased stress: washing, cleaning, go to the dacha and ennoble your favorite area.

4. For someone, the saying of one sage may come in very handy: “You can neither think well, nor love well, nor sleep well if you ate badly.” After work, sit with your significant other in a restaurant or arrange Romantic dinner at home. A pleasant conversation at a beautifully laid table, delicious food and a glass of wine will help to cheer you up and forget about minor troubles.

5. If a queue at a supermarket or a bank, or a kilometer-long traffic jam, gets on your nerves, try to get distracted. After all, irritation will not speed up the work of the cashier anyway, and you will have time, for example, to figure out what to cook for dinner. If nervous tension makes you feel pinched, try knead a soft rubber ball with your fingers - this will relax the muscles.

10 right ways to get rid of stress

6. Calmness and confidence are guaranteed to those who kiss often. A sweet, passionate kiss evokes feelings of joy and satisfaction. Another, no less pleasant, way to relieve stress - sex. In addition to the self-evident “hormone of joy”, sex will provide you with physical relaxation. After stormy love, you will not have the strength to be irritated and resentful. Yes, and a loved one simply will not be able to refuse you such a pleasant "treatment"!

Stress Relief Exercises

7. Do something nice for yourself, for example, buy yourself a bouquet of your favorite flowers, and your mood will definitely improve. A fail-safe way to get rid of stress - aromatherapy. Create a fragrant paradise around you: a few drops of lavender, chamomile or valerian are soothing. Anise, orange and basil stabilize mood, eliminate depression, sadness and anxiety.

The light aroma of vervain will relieve headaches and feelings of nausea. Aromas of floral, warm woody and bright citrus oils can also be enjoyed in the bath. Add a few drops of fragrant oil to the water and enjoy the miraculous powers of nature!

8. Stress can be the result of mental and physical fatigue. try a little relax and unwind: close your eyes and imagine yourself in a forest or by the sea. Think of something especially pleasant.

9. Headache due to stress? Do head massage: Massage your scalp as you would when washing your hair. Pass strand by strand between your fingers, and slowly pull hair up. You can do this on your own or with the help of a partner.

10. Yoga also able to relax, discharge and harmonize body and mind. The statement that people who are fond of yoga are always calm and balanced is not unfounded. Yoga increases resistance to stress, increases stamina and improves concentration. Here

4 exercises to do with nervous irritation and depression:

1. Lie on your back and lift legs up, throw them over your head. Legs should be straight, heels together, toes stretch to the floor. Pull out both arms to your toes. Stay in this position for 5 minutes. Then slowly lower yourself to the floor, place your feet on the floor, and arms along the body.

2. Sit on your heels and grab them with your hands. Raise your pelvis up and forward, tilt your head back, pull your pelvis forward. Fix the pose and stay in this position for 3 minutes. You need to breathe slowly and deeply. Then gently lower yourself onto your heels.

3. Lie on your stomach and grab your ankles with your hands. Bend up so that your spine becomes like a bow. Raise your head and hips as high as possible. Hold the pose with deep slow breathing.

4. From a supine position, raise your legs to 90°, then lift your torso and grab your lower back with your hands. Rely on your elbows. Keep your torso perpendicular to the floor. Rest your chin on your chest, breathe slowly and deeply.

Good, calm music is a great tool for those who are looking for ways to relieve stress at home.

How to relieve stress?

05.03.2018

Pozharisky I.

Stress for many modern people is a frequent and unpleasant companion of life. There are plenty of reasons for its appearance - this is a tense rhythm [...]

Stress for many modern people is a frequent and unpleasant companion of life. There are plenty of reasons for its appearance - this is a tense rhythm of life, problems at work, in the family, the lack of a normal good rest, and more. In such situations, you need to remain calm and take care of your health, but this is not always possible. And if you can’t avoid stress, then you can relieve excess nervous tension and get rid of it at home. To do this, there are many simple and affordable ways.

Why does stress appear?

Each person reacts differently to stressful situations. Someone is able to calmly listen to reproaches or accusations and immediately forget about this conversation, while someone else will scroll it in their head for a long time and sink deeper and deeper into a stressful state. How a person will react is influenced by the temperament, individual personality traits, upbringing, social circle and other factors. But, despite the diversity of perception of the same situations, almost all people in one way or another tend to experience stress.

In modern psychology, it is customary to distinguish 3 levels of stress: adaptive, short-term and long-term. The easiest, harmless and even somewhat useful is the first of them. It is needed to adapt a person to changing conditions, therefore it performs an important function. Short-term stress is an instantaneous reaction of the body to the effects of stimuli from the outside world: heat, cold, harsh sounds, etc. Such stress lasts for several minutes, after which the person returns to its original normal state again. Such stress does not pose a health hazard.

And finally, long-term stress is a nervous tension that a person feels for a long time: several days, weeks, or even months. Often its manifestations are attributed to severe fatigue. It is this type of stress that undermines the body and leads to health problems, so you need to know how to relieve stress or avoid it.

How does stress manifest itself?

Stress has a comprehensive effect on the body, and therefore is manifested by a change in physical, emotional, behavioral and intellectual reactions. For example, the somatic symptoms of stress are well-known - a rise in pressure, chills, fever, sweating, headaches and stomach pains, sleep and appetite disorders, weight loss or gain.

In a state of stress, a person’s behavior also changes - he becomes irritable, nervous, unreasonably aggressive, dissatisfied with everything, anxious and restless, conflict, shows signs of destructive behavior. Constant nervous tension tires a person, he feels tired, exhausted. But the main harm of long-term stress is not that a person is constantly in a bad mood: under the influence of stress, chronic diseases develop that affect many organs of the body, brain activity is weakened, the compensatory abilities of the body decrease, it ages faster. To get rid of the destructive effects of stress and bring your well-being back to normal, you need to learn ways to relax and relieve stress.

How to relieve stress: ways

First of all, you need to learn how to get rid of negative thoughts and not allow them to become fixed in the mind. This skill is very important, because many people, by virtue of their nature, tend to return to the unpleasant events of the day again and again in their thoughts and, as it were, chew mental chewing gum. It is extremely exhausting, spoils the mood and contributes to the development of stress.

That is why it is important to be able to abstract from negative thoughts, switch attention to something positive, make a decision while in a calm state of mind. How to achieve this? There is a small psychological technique with which you can deceive your mind, which seeks to immediately begin solving the problem, as it is impressed by it and considers it extremely important. You just need to postpone the decision until tomorrow. Surprisingly, after a person has slept and rested, yesterday's problem no longer seems so huge and significant to him, therefore the correct solution is much easier to find.

Finding New Opportunities as a Way to Relieve Stress

In order to prevent the appearance of stress, it is important to be able to see the positive aspects even in the most unpleasant situations and benefit from it. Any failure should be considered not as a reason for despondency, but as an opportunity provided by fate to discover something new, move forward, overcome obstacles, and improve.

How to get rid of stress with meditation

Meditation is an ancient healing practice with which you can achieve a special mental state that purifies the mind and brings it to a calm, peaceful state. There are many meditation techniques, you can try any of them at home. It may also turn out that the first time there will be no special effect. But over time, with practice, it will be possible to quickly abstract from problems, clear your mind of negativity, not pay attention to trifles, not be upset over trifles, which means resisting stress.

Sports and physical activity

A good remedy for stress is feasible physical activity or sports. It has long been noticed that mental nervous tension is well removed by physical activity. Therefore, you can get rid of stress if you do some housework, work in the garden, go to the gym or just do a short jog at a moderate pace.

And so that the body can withstand stress all the time, you can go in for sports, the kind that is available and you like the most. Stable physical activity will strengthen the body, will contribute to the preservation of health, both bodily and mental. As the saying goes, a healthy mind in a healthy body.

Water treatments as a way to get rid of stress

You can relieve stress at home with the help of a contrast shower - a soft and affordable means of hardening the body. The alternation of cold and hot water has an extremely beneficial effect on the body, invigorates and refreshes, and, most importantly at the moment, perfectly relieves nervous tension. Dousing with cold water works the same way, but it should only be practiced by people in good health. Those who are full of energy and who have enough free time can go swimming. The combination of the effect of water on the skin and constant physical activity is the best way to ensure that stress does not appear again.

Another way to relieve stress is warm baths with aromatic oils. They can be taken every evening after a hard day. They relax, relieve fatigue, physical and nervous tension, help to fall asleep more calmly.

Music, books and movies relieve stress

Good, calm music is a great tool for those who are looking for ways to relieve stress at home. Smooth, quiet music in ambient strength is perfect for this. It helps to relax and quickly relieve the nervous tension accumulated during the day. However, you can listen to any music, the main thing is that you like it and give pleasure. While listening, it is better to lie down comfortably, relax, not think about anything and focus only on the sound of the music.

Walk outdoors

You can relieve stress by simply walking in a quiet and peaceful place where there are no large crowds of people, for example, in a park. During the walk, you need to relax, get away from all the problems and just watch what is happening. There is no need to rush anywhere, it is better to go slowly, with a calm step.

Breathing exercises

This is another great way to relieve stress quickly and reliably. You need to find a calm, secluded place, take a comfortable position and take a deep, full chest, breath. Then hold your breath a little and slowly exhale the air through your mouth. Repeat the exercises several times in a row until the nervous tension subsides. The effect of breathing exercises is explained by the fact that with a deep breath, more oxygen enters the blood from the lungs. It enters the brain and body cells, which allows them to function much more efficiently. As a result, a person calms down and looks more soberly at the problems that have arisen.

Exercise as a stress reliever

The fact that a person is in a state of stress can be seen in his appearance. His muscles, especially the muscles of the shoulders, neck, hands and face, may be tense, which may not be noticeable to the person himself, but is clearly visible from the side.

If you try to relax these muscles, then along with muscle tension, stress will also go away. To achieve this, you need to straighten your back, straighten your shoulders and move them, massage your neck and smile. The whole procedure does not take much time, and the effect of it is tangible. It is advisable to perform such gymnastic exercises immediately after breathing. This way you can get rid of stress much more effectively.

Favorite activity - stress reliever

Almost every person has a hobby that brings pleasure. That is why it also helps to relieve stress. For example, women can sew, knit, embroider, cook - such measured, calm activities relax well, help to distract from everyday problems and relieve nervous tension. Men can go fishing or renovate something in the house - this will not only help relieve stress, but also bring practical benefits. You can also sign up for some courses where you can not only find yourself a new hobby, but also meet new people who are interested in the same.

Caring for neighbors

When a person thinks about the needs of others, he does not have much time to worry about his own. Caring for others and the practical help that a person gives them, as well as gratitude in response to care, helps him to come to a good mood himself. In this case, a person does not have time and reasons for despondency.

Massage as a way to relieve stress

This is a well-known way to relieve nervous tension, which gives a powerful and lasting effect. Relaxing muscles and strengthening them massage has a beneficial effect on the entire body. Physical relaxation of muscles entails psychological relaxation, as a result of which stress also disappears. A person in a relaxed, peaceful state already looks at a situation or problem in a completely different way and finds a way out of it much easier.

Communication with people

Meetings with friends, relatives, good acquaintances will help to distract from problems, switch to live communication, get a lot of pleasant emotions, attention and support from caring people, recharge them with positive energy and thus relieve stress.

If you don't know how to relieve stress, contact the center of psychology of Irakli Pozharisky. He will explain how to do it correctly and teach you relaxation techniques, with which you can easily get rid of nervous tension at home.


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depression


Knowing the techniques of how to relieve stress, we can confidently say that a person has the opportunity to master a traumatic situation. In fact, this state is a protection given to us by generous nature back in the days of Adam and Eve. Without her, perhaps there would be no one to move civilization forward. Homo sapiens simply would not have survived without this peculiar adaptation of the nervous system to the threats of the outside world.

What do we feel at this time

Imagine, a primitive man sits in ambush, waiting for a mammoth, and instead of him he suddenly sees a saber-toothed tiger. Immediately, a huge adrenaline rush sets all body systems on alert: legs run faster, hands throw a spear harder, eyes become sharper, lungs breathe deeper, heart pumps blood more actively. Everything is ready either for a fight or for a run to the nearest cave. If he survived, then serious physical activity lowered the level of the hormone, brought the nervous system back to its original position.

Now, instead of a saber-toothed tiger, there is a stern boss, generous with deliveries, instead of a mammoth, the planet Nibiru flying towards us, only the body has remained the same. And not everyone succeeds in running (or doing push-ups, or waving a spear) after the demolition of the authorities, or after the parent meeting with their beloved child. There is nowhere to put adrenaline, nothing to reduce its amount, nowhere to realize the protection conceived by nature. So there is a fog in the eyes, then a rapid heartbeat, then in the heat, then in the cold it throws.

You will experience such a state several times, and you can look for a personal doctor, because sooner or later health problems will definitely begin. Well, suppose a man's friends will advise how to quickly relieve stress (and even participate for the company), but how to relieve stress for a woman is often a problem. Meanwhile, there are many scientifically based, simple and understandable ways to relieve stress and tension, unload the nervous system.

Fighting strategies

Most often, it is not events of national importance or the exchange rate of the ruble against the dollar that lead to this state of a person, but relationships with close and familiar people. Quarrels, showdowns, unpleasant events, resentment - all this fills life with negative experiences, takes strength.

Unfortunately, many people, instead of sitting down and analyzing the reasons for what happened and ways to cope with stress, begin to rehash the traumatic situation many times, losing their last strength.

Power nourishment of the body

Before you deal with stress, you need to find the resources that the body will use. Here are a few sources of strength that can breathe a second wind:
  • You need to communicate with positive-minded people, this will help strengthen the nervous system, cope with anxiety. It is desirable that they be united by a common idea: playing sports, growing cacti, helping the homeless, mastering the Esperanto language, etc. e. The overall energy noticeably nourishes, gives a feeling of a strong shoulder.
  • Thinking about how to overcome stress, you should not waste your energy on something that is impossible to change in principle. It is impossible to remake your partner in family life, work colleagues, your relatives, and, therefore, you should not waste your energy on remaking them. You can leave or change jobs, or you can accept them as they are, direct your forces in search of a compromise.
  • How to deal with stress? We need to find sources of power in the universe around us: in the water, no matter if it is the sea or the river, in the forest or in the park, in your garden. Music, books, paintings, looking at the starry sky, communicating with animals, doing what you love have the same properties.
  • You need to remember in what situations you managed to prove yourself as a strong person, achieve success on your own, solve problems. This will give strength, help remove the state of anxiety, because a strong person cannot have it.
  • How to avoid stress? Less assume different tragic consequences of everyday situations. “What if I get fired?”, “Suddenly the child gets involved with a bad company?”, “What if I get a terminal illness?”, etc.

    The French writer Alain Bombard said excellently on this occasion, describing the victims of shipwrecks: “They were not killed by thirst and hunger, not by the scorching sun and hungry sharks, they were killed ahead of time by the fear that all this could happen to them.”

These simple tips will help you become a little stronger in order to understand how to deal with stress, where to look for resources for this.

Means of psychological protection from stressful situations

There is a point of view expressed by esoteric authorities that we are responsible for everything that happens in our life, and no one else. In fact, often a person presents himself as a kind of puppet, which is controlled by anyone, but not himself.

Here are some tips, using which you can understand how to help yourself with stress, remove unnecessary anxiety, strengthen the nervous system:

  • Try to respond to unpleasant situations with a smile on your face, even if cats are scratching your soul. We play with ourselves the game "I'm good." Her only rule is to respond to any stressful situation with a smile within 2 (3, 7, 12, 24) hours, no matter where it happens - at work, at home, in a store, on a trolleybus, etc. Try it and you will always win.
  • How to overcome stress? Another game - when irritation rolls in, you need to imagine yourself as the hero of a book, film, or a person from your circle of friends with a kind and open character. The technique was proposed and tested by the famous Russian psychologist Vladimir Levy. Even Carlson or Pinocchio is suitable for replacement, you can imagine yourself as a child, happy and serene for a day. It is very effective for getting out of a state of stress, at the same time it is possible to unload the nervous system.
  • How to deal with stress? Change the scale of the problem. To do this, you can imagine yourself rising up in a balloon. Here, the whole city is visible under it, now it has become a point, now the sea has become equal to a puddle, but the stratosphere is approaching, and the whole Earth is in full view. Well, how do you like your problem from this height?
  • Change your point of view on the problem, try to find positive aspects in it, although this seems impossible at first glance. For example, when thinking about how to survive stress after a divorce, a woman does not immediately understand that now new opportunities have opened up for her to change her circle of friends, start new relationships, devote more time to herself and children, etc. This will help you get back to normal faster, get rid of the state of anxiety. In general, "there would be no happiness, but misfortune helped."
  • How to deal with stress? Play "giveaway" with yourself, bring the situation to the point of absurdity in your imagination. And now pretend to try to build the saddest grimace in front of the mirror that you are capable of. Soon it will become funny for you to look at your lean physiognomy, and there the “light at the end of the tunnel” will definitely appear.
Do not forget that thought has power, and if you constantly keep in mind the image of a traumatic situation, and do not release the nervous system from a state of anxiety, then new problems will be attracted to such a bait as midges on fire. It is not necessary to confirm the proverb with your own experience: "Trouble does not come alone."

Calm Exercises

In order to master the techniques of how to quickly relieve stress, it is enough to perform 1-2 of the simplest exercises from those below. These tips were offered by the French psychotherapist Eric Pigani.

  1. Relax the muscles of your forehead (frowning and raising your eyebrows), jaws (pressing your tongue on the incisors until the upper and lower teeth part), facial muscles (pursing your lips and smiling).
  2. How to get out of stress? Standing with your hands down, you need to slowly inhale as deeply as possible, clench your fists. Then a 5-second breath hold, and exhale with relaxation of the hands. Repeat 8 times. Exercise helps to strengthen the nervous system.
  3. How to beat stress? Let's call on the voice to help, let's stand with our eyes closed and sing the sound "Aaaaa" as we exhale in the most natural way. Next comes the turn of singing the syllables “ma-me-mi-mo-mu-me-mu” on a single exhalation. Repeat 10 times.
  4. This exercise perfectly helps to get out of a state of anxiety and come to peace of mind. You need to sit comfortably with a straight back, put your hands on your stomach. Then inhale and feel that the stomach inflates like a balloon when you inhale. Exhale through the mouth, the stomach is drawn in with a slight tension. All attention is on breathing, it relaxes the nervous system, and anxiety goes away with the exhaled air.
  5. If you do not know how to get rid of stress, you need to massage the scalp with all 10 fingers, starting from the forehead and moving towards the back of the head. Breathing should be deep. Self-massage takes two minutes, this is enough to strengthen the nervous system during excitement and stress.
  6. How to calm down after stress? It is necessary to master Japanese breathing “through a straw”, it helps to normalize the heart rate, to cope with anxiety. It is necessary to inhale, concentrating attention alternately on different parts of the body and exhale through the mouth, imagining that the exhalation goes through a straw.
  7. A simple technique can help you deal with anxiety. You need to sit in front of the sink, slightly open the faucet, and put your hand under a thin stream of water for 2 minutes. Water should fall into the center of the palm, worries will flow away with the water.
  8. How to deal with stress if you are out of breath? You need to sit down with your hands on your hips and leaning forward, your hands are freely lowered down. Breathing slowly, with your eyes closed, you need to focus on how the throat closes and opens when breathing. Exercise helps build confidence before an important test.
  9. How to overcome stress that brings anxiety? You need to put your hands on the diaphragm, connecting the middle fingers of both hands, take a slow breath through the nose. The breath should be so deep that the fingers move away from each other. Exhaling through the mouth will return the hands to their original position. The level of oxygen in the blood rises, which brings the nervous system into a state of relaxation after a minute.
  10. How to get rid of stress on the verge of a nervous breakdown? Lie down with your eyes closed and put a small terry towel moistened with hot water on your face, and put your hands on your hips. Do not think about anything but breathing, hear how you breathe ... Continue until the towel cools down.
  11. How to get out of stress with excitement? You need to massage your ears, both ears at the same time, squeeze and stretch the lobes, rub them with your palms in a circular motion. Exercise helps to restore and strengthen calmness, to cope with anxiety.
It is not necessary to perform all the exercises at the same time, one or two are enough, those that are most effective. Knowing how to beat stress with simple tricks, how to get rid of stress without medication and the help of a doctor, you can strengthen your self-confidence and stay healthy!

Hundreds of unread letters in your work mail, a meeting with your boss who has been clearly not happy with you lately, a parent meeting with your son at school ... Sometimes life puts us in such stress that it seems we can’t stand it. However, to cope with nervous tension, it is not at all necessary to sleep for 15 hours a night or fly to a spa hotel in Hawaii. Five minutes may be enough for this. We have compiled 10 proven methods for very fast relaxation.

How to relieve stress at home?

Meditate. And it doesn't matter if you're not very good at it. Study Dr. Ramesh Manoch, published in the journal Evidence-Based Complementary and Alternative Medicine, found that five minutes of meditation twice a day can reduce stress and anxiety in full-time workers. And do not think that meditation is necessarily something very difficult and not for everyone. You can spend it in different ways. The most basic way to relieve stress is simple: sit down in a quiet, private place, focus on your breathing for 5 minutes, imagining something beautiful.

Smile. Even when you don't feel like it at all. After all, even a fake smile can moderate the heartbeat, and scientists from the University of Kansas came to this conclusion. The participants in their experiment dipped their hand into the icy water and tried to smile at the same time, even if it was forced. For those who succeeded, the pulse was lower. That is, smiling helps reduce the response to stress.

Warm your hands. When we are stressed, the body redistributes resources in an emergency mode, directing blood to vital organs - the heart, brain - and large muscles. He prepares to fight or flee. As a result, the hands become cold. And it is worth warming them up, for example, by substituting them under warm water or simply rubbing against each other, your nervous system will receive a signal that the situation has changed and everything is fine again.

Get some exercise. It is known that as a result of physical activity in the body, the production of hormones of happiness, endorphins, increases. John Retley, MD, professor at Harvard Medical School, claims that even two minutes of fitness will give the desired result. Squat or jump, for example.

Have a latte. Yes, yes, we are constantly advocating for proper nutrition. However, if you need to quickly relieve stress, you can retreat from a strict diet by allowing yourself a cup of coffee with natural, fairly fatty milk. When you are tired and distracted, caffeine will help you focus. “And the little extra protein and fat you get with your milk will make you feel full and calm,” says Drew Ramsey, assistant professor of psychiatry at Columbia University.

Eat a piece of chocolate. Johns Hopkins University research has shown that sweets release endorphins on the tongue, which means they relieve stress and tension. Dark chocolate also improves brain function.

Smell an orange or tangerine. Citrus aromas can raise the level of norepinephrine, the hormone responsible for our mood, and relieve stress. If you know that an unpleasant meeting or conversation is coming, take a “secret weapon” with you - a tool that will then quickly restore your good mood: drop 1-2 drops of essential orange or grapefruit oil on a handkerchief.

Drink green tea. This drink is a source of L-theanine, a substance that reduces feelings of anger and fatigue, a study by scientists from Nagoya University, Japan, has proven.

Chew gum. Just a few minutes. This will help reduce anxiety and relieve stress, relax, say researchers at the University of Cardiff, Wales.

Pour water on your wrists. When you feel tired, go to the bathroom and simply wet your wrists or the area behind your ears with cool water - those points where perfume is usually applied. In these places, large arteries pass under the skin. Having cooled them, you will cool down a little in the literal and figurative sense of the word.

Not experiencing stress at all, alas, will not work. Even nonsense can unsettle. However, armed with these tips, you can quickly deal with emotions and recover.

How to quickly relieve nervous tension in order to avoid conflict situations, preserve health and well-being. The article contains affordable and safe methods, many are applicable on the go and invisible to the environment.

Why stress is dangerous

The dangers of prolonged negative experiences have been known for a long time. This fact was convincingly and originally confirmed by Avicenna (XI century).

He placed two lambs of the same litter in equal conditions, but tied a wolf not far from one.

The lamb, constantly watching the predator, hardly ate, weakened and soon died. The second lamb was eating well, gaining weight, was energetic and cheerful.

How emotions affect health, why diseases occur after prolonged stress, who is at risk.

Our brain and psyche are more plastic than those of animals, they can adapt to a changing external and internal environment. However, the potential of our nervous system is not unlimited.

Prolonged stress causes enormous damage to the body and can cause:

  • addictions to alcohol and drugs;
  • many severe ailments;
  • premature old age and death.

Along with health, the situation in society is deteriorating, because with our negative feelings, we form our tomorrow, which is different from what we want.

We all definitely need to get rid of resentment, disappointment, aggression, self-criticism, fear, hostility, etc. in a timely manner.

Any strong feeling should be short-lived so that the body and psyche can recover from emotional upheavals.

Tension Release Techniques

Physical activity

Even a very moderate one is a universal recipe for calming for all ages and levels of health, it is good for the heart and brain, and prevents its atrophy.

When we move, favorable processes occur:

  • the activity of the endocrine system and the balance of hormones return to normal.
  • The areas of the brain that control emotions are stimulated - the synthesis of our own opiates (endorphins) is enhanced, acting in the same way as morphine, reducing depressive moods, making us happy.
  • Biochemical reactions provoked by stressful excitation switch to providing motor functions.

Walk in the fresh air gives a charge of positive and cheerfulness, eliminates anxiety.

Especially if:

  • when walking, change its pace (accelerate and slow down), alternate short steps with wide ones;
  • to shift attention from problematic circumstances to something extraneous - people, the sky, trees, your dreams, bright memories;
  • say affirmations like: I am calm. I am relaxed. I am in one rhythm with the Universe. I am full of energy and strength. I let go of anxiety (anger, anger, annoyance, etc.). I'm doing well and have a great future ahead of me.

Very soon, irritation and discontent will be replaced by calmness and the ability to analyze the situation sensibly.

By the way, long-term stress and depression are common causes of parasomnia, in which people, being half asleep, eat at night, prepare complex dishes, and may not remember anything in the morning.

Why a person eats at night in a dream, symptoms and causes of pathology, what is the danger, diagnosis, treatment.

Implicit gymnastics in the case when it is not possible to leave the office, or the person is weakened. All exercises restore mental balance and improve body image.

We repeat at least 10 times.

  • Stretch the neck up as much as possible, then retract it.
  • Head turns, as if we want to see someone behind us.
  • Tilt the head to the shoulders, slowly and carefully, the shoulders are motionless.
  • Hands in the lock, we wind up behind the cervical region and put pressure on the spine, resisting pressure.
  • We squeeze our hands tightly into fists (thumb inside), exhale. We loosen the clamp and inhale. Exercise restores peace of mind. The action will multiply with closed eyes.

There is a wonderful finger gymnastics, it can be done imperceptibly. The benefits are enormous for the brain, psyche, cognitive processes.

It is necessary for everyone who wants to live to old age in their right mind. Helps with disorders in the hands (paresthesia, tunnel syndrome, pain), serves as a treatment and prevention of multiple sclerosis.

  • Sitting on a chair, hold on to the seat and pull it up with all our strength, count to seven, let go.
  • We strain both buttocks, then each one in turn.
  • We raise the heels above the floor and lower them to the floor with force. We do the same movements with socks.
  • We squeeze and unclench our toes.
  • We raise our legs alternately above the floor and hold for a while.
  • We retract the stomach, count to 10, release.

Light yoga complex. If the condition of the body and the situation allows, do a warm-up and exercises that not only relax, but also improve health and tighten the figure.

Thoughts that your body is becoming stronger, slimmer, more beautiful replace problematic experiences.

"Mask of relaxation"

A fairly simple and very fast relaxation technique in a matter of seconds, eliminates tension, restores performance. It is applicable for any situation, in transport, office, traffic jam.

Head upright, mouth open. We pronounce "YYY". We feel how the lower jaw sags, the tension from the masticatory muscles and the whole body goes away, the eyelids become heavier, the gaze becomes motionless, the objects around are blurred.

We stay in this position for a couple of minutes at least, and preferably five to ten. Then we take vigorous breaths and exhales and stretch.

We lower the intensity of emotions by letting off steam:

scream - into the pillow or silent when there are witnesses. We retire in the bathroom, turn on the water and shout to our heart's content, splashing out our irritation, anger, resentment without a trace.

We beat, we throw, we beat pillow and other items according to the situation. You can do it mentally.

There are excellent techniques to get rid of anger and other defensive reactions from a famous psychologist. Choose any and go!

11 simple techniques for controlling nervous tension, anger, anger, indignation from a leading psychologist.

By the way, German researchers found:

spouses, in moments of family quarrels, yelling and breaking dishes, greatly reduce the risk of dying from heart attacks and strokes.

Breathing exercise from Nikolai Lukinsky.

It helped the actor get rid of the excruciating headaches that arose due to the inability to relax.

I put my hands on my waist. Take a deep breath through your nose, inflate your stomach and count to eight. We exhale through the mouth, pressing the tongue to the sky, as if pronouncing the sound “ssss” (the exhalation turns out to be even), at the same time we count to 16.

It is good to allocate a quarter of an hour to such breathing. Muscle spasms are relieved, blood flow is accelerated, along with tension, fatigue also disappears.

We occupy our hands with business, preferably painstaking:

we finger small objects (buttons, nuts, balls, toys), print, embroider, sew, knit.

On the hands there are a huge number of nerve receptors and biologically active zones associated with the brain, central nervous system and internal organs. Therefore, manipulations with fingers and hands calms quickly.

periodic actions.

We are so used to living in constant stress that sometimes we do not notice how tense we are.

You can understand this by its characteristic features:

  • tapping with fingers or toes,
  • wiggling or twitching of the legs,
  • walking back and forth (does not sit still).

So the body tries to get rid of unnecessary emotions, transforming their energy into movement. Let's take these repetitive tricks into service.

Why we are nervous: external and internal reasons for what happens in the body. As nervousness manifests itself, simple ways to calm down.

You can also get a quick effect from chewing chewing gum.. Muscles are activated that activate brain processes and its blood supply, which reduces stress.

By the way, you don't have to chew gum. The same result is achieved:

  • if you mentally imagine how you chew gum, and move your jaws accordingly;
  • gently (without fanaticism) move the lower jaw in a horizontal plane, clockwise and counterclockwise.

Food.

Sweet foods deliver glucose into the blood - a source of serotonin, a neurotransmitter of well-being and quiet joy. Therefore, after eating a cake, we feel happier. But, unfortunately, there is addiction, the threat of excess weight, diabetes, obesity.

Spicy food stimulates the synthesis of endorphins, which provide confidence and hope for better circumstances. Eating a little red chili pepper is enough to boost your mood.

You should know that negative emotions are one of the causes of the night eating syndrome, in which people wake up at night from hunger and are not able to fall asleep without a snack.

Tea is a wonderful natural tranquilizer. Thanks to catechins, flavonoids, carotene, vitamins E, C, it eliminates anxiety, fears, irritability.

Green tea has the most beneficial properties. You can mix it with black in equal proportions and use it by adding honey.

Hug and kiss

if you are in a bad mood, and life is painted in gray tones.

Benevolent contacts remove stress, depression, fears, charge with positive energy, strengthen the will, nerves, vitality.

By the way, people who are affectionate and sociable live three times longer than people who are closed on themselves.

Kissing reduces the level of the stress hormone cortisol and increases the level of oxytocin - the hormone of affection, tenderness and love..

Life smiles at persons who kiss often and passionately, they have successful career growth and business on the personal front. They are cheerful and optimistic.

make a face

The funniest yet most effective way to relax. Make faces for a while, introducing your offender or ill-wisher.

By the way, children often make faces and mimic others, intuitively neutralize their negative impressions.

Yawn

Protective reaction of the body during fatigue, excessive stress, oxygen starvation. When we yawn, metabolic processes accelerate, blood moves more actively, the work of the brain and nerves returns to normal.

If emotions go off scale, energy is closer to zero, yawn, even if you don’t feel like it. Our body readily responds with a real yawn to a fake one.

Baths

quickly relieve anxiety, improve the quality of falling asleep and sleep.

The therapeutic effect accumulates, and therefore it is better to take them in courses of 10-15 procedures, daily or every other day or two.

Water should not exceed 38 degrees, so as not to create an unnecessary burden on the heart. Duration - 20 minutes maximum.

Baths with essential oils are good (7-8 drops mixed with salt, milk, whey or wine - 200 ml) of coniferous group, lavender, jasmine, chamomile, patchouli, valerian, etc.

Herbal infusions:

  • sage with mint and birch (leaves) - 2 table each. spoons;
  • yarrow with chamomile and sage - 2 table each. spoons.

Pour raw materials with 2 liters of boiling water, insist 6 hours.

  • Yarrow - 5 table. spoons for 2 liters of boiling water, cook in the same way.

After the bath, blood vessels expand, spasms are relieved, the relaxing effect is strong.

It is advisable to lie down for half an hour after the procedure and take a nap, or do it before going to bed.

Important! It is necessary to study contraindications, it will not hurt to consult a doctor.

Smile and laugh

People who know how to smile and laugh in spite of a bad mood, maintain an even frame of mind, depression does not threaten.

And all because when we laugh and smile:

  • deep abdominal breathing occurs, the abdominal organs are massaged;
  • blood flow and the supply of oxygen and nutrition to the brain increase, its work is stimulated;
  • the psyche returns to normal - the synthesis of stress hormones slows down, and neurotransmitters (serotonin, dopamine) and endorphins are produced intensively.

The life-giving power of laughter is unique and comparable:

  • with meditation
  • with antidepressants,
  • with harmless drugs (the higher the dose, the better the result),
  • with fitness - a minute of laughter replaces 25 minutes of sports activity.

Laughter is also a reliable prevention of incurable diseases.

Benefits of laughter. Laugh to live.

So, if you are experiencing tension, anxiety, try to find a reason to laugh, watch a comedy or funny videos, read jokes, etc.

You can also laugh at yourself. Imagine a crown on your head, you are a very important person who cannot be criticized by anyone.

Summary

Negative emotions tend to accumulate, which leads to stress, depression, neuroses and serious discord in the body.

How to quickly relieve nervous tension in order to prevent a conflict situation, avoid problems at work or in the family, maintain health and social status.

The article presents affordable and safe methods, many of which can be applied on the go, in transport, in the office, unnoticed by others.

Take care of yourself!


Elena Valve for the Sleepy Cantata project