There are difficult situations when there is a need to calm themselves, let's find out how best to do it.

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I can not calm down: what to do?

your location is in a strong stressful situationYou feel the excitement, nervous experiences, it is difficult for you to stop in place.

Perhaps in the field of solar plexus there was an unpleasant feeling, heartbeat is rapidly.

All these are signs that you are in state of nervous voltage.

If you are very worried, try not to scroll through the thoughts negative plot and a bad way to develop the situation.

You are worried, start thinking about bad, as a result stress and excitement are even more strengthened.

Therefore, first of all, we should provoke negative emotions.

How to learn to calm yourself?

To learn how to calm themselves quickly, it is master self-control skills. If you have a strong nervous system, you greatly retain self-control in a variety of situations, it is easier to calm down.

However, the inhabitants of megacols daily affect a huge number of stress factors. Eventually the nervous system is increasingly loosened, And every time calm down becomes more difficult.

Methods of co-condominium with their nervous system:


Methods without drugs

When we are nervous, we are trying to resort to the help of sedatives. The problem is that they can lead to the opposite effect.

Before entering the office, make some deep and slow breaths. Do not drink too strong soothingOtherwise there is a risk to seem inhibited, and mental activity will become slow.

Customize yourself that even if you are not taken at this work, this is not the end, there are many other options. Imagine that this is a game where you try your hand.

How to fall asleep?

How to calm down before bedtime?

For residents of large cities, the problem of insomnia is more than relevant. Each at least once came across the inability to fall asleep.

How to get yourself to sleep? There are several rules and recommendations.:

  • do not look before bedtime TV, terrible and dramatic films filled with experiences;
  • come to a minimum communication in social networks if they cause you stress and irritation;
  • drink warm milk with honey, if there are no contraindications to these products;
  • do not eat before bed too tight. If appetite appeared, then it is better to use a glass of kefir;
  • lighten meditation;
  • walk before bedtime will help to sleep;
  • stick the day mode, teach yourself to go to bed and get up at the same time;
  • strong overwork contributes to bad sleep, adjust your schedule and load.

If insomnia becomes a reason for constant malaise, contact your doctor.

Don't worry

- Natural phenomenon.

Almost every woman passes through the child's birthday process. Now technologies are at a high level, Doctors track any changes in the state of women in the manual, so risks are minimal.

Birth - Natural process. Talk to your doctor if you have any concerns. Psychologists work in the maternity hospital, you can sign up for consultation. Do not watch the video of childbirth, if it causes you stress and negative experiences.

Nice results It gives a visit to special studies for pregnant women, where the consultant will tell you how childbirth goes, will teach correctly breathe and behave in the process and after them.

Before flying by plane

At first glance it seems that it is very scary to climb the sky. However, if you pay attention to the statistics, you will see that the plane is one of the safest modes of transport.

On ordinary roads, the catastrophe occurs daily, the aircraft successfully come to the destination. We are scared, because the accidents with aircraft are voiced in the media, they are usually large.

We are accustomed to autoavaria and consider it a natural accompaniment of modern life. Do not look into the portholeIf it causes you an unpleasant feeling. Turn on a pleasant and relaxing music, remember the breathing practices.

Before surgery

Doctors and psychologists have long noticed that the success of the operation largely affects the patient's patient.

Stop cheating and thinking about bad. If you have any fears, discuss them with your doctor.

Do not discuss the operation With people who do not have the appropriate knowledge.

Before important day try to avoid additional stress, do not see dramatic films, do not listen to people who can configure you to negative. Tell me that everything will be wonderful.

After a quarrel

How to calm down after a quarrel with her husband? Relations inside the family are often the cause of stress and increased nervousness. A cloth with a close person for a long time knocks out of the rut. What to do:

  • try at the time of finding out the relationships do not cross the person, even if the partner is trying to do it;
  • keep composure;
  • finish the conflict first;
  • resentment is not the best way to calm yourself, try not to develop this feeling in yourself;
  • each person has the right to his own opinion, so the best option is to search for a compromise;
  • think what is more important for you - the subject of the dispute or the preservation of relationships with relatives;
  • drink a glass of water or mint tea;
  • relax and remove stress will help the bath with aromashals or sea salt.

If it continues, go out into the street, raise the fresh air, go around the house - physical activity will help reduce the level of stress and calm down.

In trouble at work

If you overtake trouble at work, think about what you can always find another employment. Hold on to the position, which is the cause of constant stress, is not worth it.

Work is part of our life, but she is not so importantTo worry about it because of it.


How to pay off anger in yourself if all infuriates?

If everything infuriates and annoys, it is necessary to find why it happens. Often the reason becomes the problem with the thyroid gland - in this case the doctor will recommend the appropriate treatment.

If you are observed, go to a psychologist, he will hold a primary consultation, will give recommendations.

Irritated nervous system there is no reason. Often our bad mood signals about problems inside the body, so it will be worthwhile to go to the therapist and a complete examination.

Pay attention to the following tips:

  1. Learn to perceive the world more calmly. What annoys you? Noisy neighbors, a crowd in transport, stupid people? Many little things are not worth our attention, just try to ignore them. An annoying crowd in transport - go on foot, buy a car or order a taxi. Do not like the area of \u200b\u200baccommodation - a great reason to move. Irritate work - and what keeps you on it - find another, the reason that it is difficult is just an excuse.
  2. Find a hobby, which will enjoy.
  3. SportsMove more, activity allows you to get rid of negative emotions.
  4. Diverse your life, do not limit yourself to the house and work - meet with friends, go to the movies, go to the weekend to another city - your body and psyche need a shakement and a change in the situation.

In many ways, the reason for our nervousness - unbalance of the nervous system. Change lifestyle, it is easier to treat situations and surrounding people, and then the reasons for experiences will be much less.

How to calm down? Methods:

Nervousness, irritability, internal stress, irritable weakness, anxiety, sleep disorders, reduced performance - these are flowers with which almost each of us faces different periodicity.

The berries in the form of chronic diseases of the nervous system, internal organs and psyche, the narrowing of social contacts or isolation are far from all, but still they exist. And all this vinaigrette, seasoned with a slightly crazy fretrum of modern life, today is accepted for chronic stress. Let's try to figure out what it really is, with which it is eating and how to get rid of it efficiently and painlessly.

When love leaves, there remains blues

  • During the time of the ancient Greeks and other hippocrats with galen, all behavioral features of the person were explained by the presence of a prevalence of one of the four bodily liquids that determined the type of temperament. A lot of lymphs in man - he is slow and calm, bile prevails - it is aggressive and hysterically, if it is yellow or gloomy and sullen, if black. And only blood makes its owner cheerful and movable.
  • Later, everyone suffered from splin and Handra ahead with hysterical seizures. They drove on the water, shot, went to the operating army and was treated. What they did at this time in cases of life difficulties, the serfs of the peasants, the cakeholders of Europe and the Indians of America are not known for certain. It seems that they drank bitter and smoked into a free time from the unbearable plowing.
  • A little later, enterprising psychiatrists Freud with Jung explained everything to the suppression of the ego ruthless medium and public opinion and took up the emancipation of the suffering from me, one for expensive, and the second is very expensive, successfully enhanced all of Europe with his psychoanalysis.
  • The subsequent world wars, however, proved that, compared with the world revolution, women's hysteria are complete nonsense, and led scientists to a more detailed study of the theory of stress, the benefit of the representative sample in the face of the war came from the fields was very decent for a whole century.

That they are nerves for the bitch, and why there are no these nerves

The theory of stress tells us that from any external factor perceived by us as an irritant and impairment of the constancy of our inner medium, the body is defended, mobilizing all regulation systems. Since it is vital, first of all, to avoid death, the Catecholaminine system (adrenaline and norepinephrine) and cortisol operating within the Bay-run paradigm is activated. It is responsible for the rise of blood pressure, the increase in heartbeat, breathing.

The meaning of stress is to give the body to adapt to the changed external world and preserve the constancy of the inner medium at least against the background of infection or injury, although against the background of negative emotional effects from the outside. Whether you got sick with the flu or gone on you the boss at work, the body needs to mobilize some potential to restore equilibrium. That is, stress is not just mental excitement or irritation, but an adaptive mechanism.

Chronic stress leads to the depletion of adaptive body capabilities. The system begins to bite. Instead of adequate operational response, paradoxical reactions appear:

  • heartbeat alone from bad thoughts
  • or shortness of a serious premonition,
  • heart rhythm disorders
  • sweating
  • fear of death,
  • the pallor of the skin from the usual load,
  • muscular tension alone,
  • dry mouth
  • spasms in the stomach and intestines.

Here, the main thing is not to miss the signs of real diseases, which are practically not distinguishes from the vegetative storms without additional diagnostic methods. But if everything is not previously checked, and the suspected diseases do not leave all, with high probability there is neurosis of obsessive states.

The consequences of stress

  • subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
  • physiological (blood sugar growth, hell, expansion of pupils, feeling of heat or cold),
  • behavioral (risk of accidents, alcoholization, emotional outbreaks, toxicizing, smoking, overeating),
  • cognitive (weakening attention, drop in mental performance).

The mechanisms for the development of stress, adapting to it and the breakdown of adaptive capabilities are almost identical to all people.

Differently there is only a threshold of perception. The fact that for one person's ordinary trifle for another is a whole tragedy.

Options for group stress are also possible when groups of people fall into unfavorable similar conditions. At the same time, the higher the load to achieve adaptability to difficult conditions, the more like people react to it.

The study of the stress resistance of different groups of the population and individuals allows predictive diagnostics, detecting those in the conditions of stress will be at high probability to respond inadequately or atypically and to whom the types of work with high stress resistance requirements are not shown.

More than half of the inhabitants of the Russian Federation constantly live in stress. Up to 80% of them get chronic fatigue syndrome and feel bad in the morning, have problems with falling asleep and night sleep, do not work well with physical and mental loads during the day

Physical manifestations of stress

  • Reducing the ability to concentrate attention.
  • Irritability, bad mood.
  • Sleep disorders.
  • Growing appetite.
  • Deterioration of organizational abilities (fussiness, scattered).
  • Lost, apathy, fatigue.
  • Sex disorders.
  • Strengthening anxiety.
  • Sensation of a difficult obstinate barrier or crisis.
  • Sense of loss of control.
  • Poor well-being (pain in the muscles, headache, heartburn, increased blood pressure).

If the body shouts that the rise of at six in the morning is unrealistic, try to understand it: perhaps it is for you that you have a cortisol in the adrenal glands not produced in 4-5 am, like a person who easily jumps in half the seventh, and late for couple of hours. It is very characteristic of those who receive therapy with glucocorticosteroids.

The lack of sleep is only one hour per day in the short term reduces the ability to concentrate attention, memorize information. In the long term - threatens problems with brainwater, cardiovascular system, diabetes, immune failures (see).

In 2007, a study of the University of California for the influence of a lack of sleep for emotionality was published. The results were disappointing: emotional centers of the brain did not pour out the subject responded by 60% more active on demonstrated negative images. That is, the lack of sleep leads to the irrational emotional response to the world around.

Go to bed until 24 hours

It is known for certain that people suffering from neuroses (and especially) worse feeling in the evening and night hours. If you are familiar to you, imperitiousness without objective reasons, night fears, episodes of pity for themselves and chronic insult on others - go to bed as soon as possible. In addition, neurophysiologists suggest that falling asleep to midnight allows the brain to relax better.

The habit of early falling asleep will get rid of the addiction to dine your negative at night sweet and fat.

Physical activity

  • Walk daily for at least an hour on foot (see).
  • Available in a wrapped room. Oxygen starvation of the brain is a bad assistant in the regulation of emotions.
  • Ways of zozh and sports at a certain stage are diverged. Sports should be more likely physical education with dosage load without stimulants, hormones and diuretics (see).
  • Sex is a good option to remove stressful impact, if it does not take out of myself on long distances and does not give additional reasons to be nervous and worried.

About nutrition

  • Do not neglect iodized products (milk, salt), if you live in areas where there is little in the water of this element. The disadvantage of iodine leads to a decrease in the function of the thyroid gland. The result of this can be weakness, lethargy, reduced disability, fast fatigue, oppressed emotional background, poor mood.
  • Do not overeat. Control of food behavior is not fasting and not a monodi, but a balanced three-four-time meals in small portions.
  • Food strengthening nerves - This is meat of non-fat varieties, beef liver, fish and seafood, unlocked cereals, cottage cheese, bananas, greens, citrus, asparagus.
  • Synthetic vitamins Today, there is a very narrow spectrum of application with a proven laboratory path of hypovitaminosis. In addition to vitamin D in northern latitudes, in preventive purposes. Vitamins that strengthen the nervous system are a group B, ascorbic acid, RR and vitamin D3.

Physical anti-stress barrier

Water treatments

They are able to normalize the tone of the nervous system due to the temperature and reflex mechanical exposure. Even at home today it is quite possible to use a relaxing bath, hydromassage or contrasting shower. Traditionally it is believed that the bath is relaxing, and the shower tones the nervous system.

  • In everyday life shows the water temperature of 35-37 degrees Celsius. It makes sense to add solutions or decoctions of plant seds (valeries, dyeing) to water (valeries, dye). The duration of the bath is from 15 minutes to half an hour.
  • Among the physiotherapeutic variations of the baths are known pearls (with hydromassage, creating the effect of multiple bubbles). The massage effect can be achieved at the expense of water or air, which allows to eliminate muscle pressure and not worry on trifles.
  • With oppressed states, and the tendency to, starting with the French Neuropathologist, take a contrasting souls in different versions. Its meaning to stimulate and relax a water jet of different temperatures, certain areas of the skin, training vessels and nerves adequately respond to stressful needs.

Banya

This is not just an endless variation of temperature stimulation of the skin, but also a whole ritual that allows a person to tune in to purify the soul and body and get rid of everyday negative emotions (see). Combines physiotherapy and meditation.

Hardening

This is a stressful variant of temperature effects. Touch the body adequately react to cold stress. Mobilizing all the possibilities. With long practice leads to a paradoxical vascular answer: the vessels are intensified to the cold instead of spasm in the expansion of its lumen. We must gradually, to start abandoning home shoes. Gradually turning to the poults of cool water and gymnastics in the fresh air. Terminal hardening options: mowing with ice water in the frost, swimming in the hole and walking the barefoot in the snow.

Physiological techniques of struggle

Breathing exercises

This is the easiest and effective method of control of vegetative reactions. Good results gives.

The most popular and well-known system of respiratory exercises is the Buteyko method, whose adepts assure that they managed to get rid of even from bronchial asthma and use forced breathing for any occasion. In general, any exercises for tightening the exhalation are able to reflexively regenerate the heart rate due to the braking of the sympathetic unit of the nervous system. Also more rare or deep breathing can calm and strengthen the nerves. To do this, it is necessary to alternate a short breath with an elongated exhalation and pause after it.

  • The formula of a relaxing breath, where the first figure is the duration of the inhalation in seconds, with the "+" sign - the length of the exhalation, and in the brackets of the pause between breathing,: 2 + 2 (2), 4 + 4 (4), 4 + 6 (2) , 4 + 7 (2), 4 + 8 (2), 4 + 9 (2), 5 + 9 (2), 5 + 10 (2), 6 + 10 (2), 6 + 10 (3), 7 + 10 (3), 8 + 10 (3), 9 + 10 (4), 10 + 10 (5).
  • It is useful to do a few exhale through tightly compressed lips or prolonged outflows with an open mouth for a combination: "ho" or "he".
  • Rhythmic walking will also help to set the rhythm of proper breathing. For four steps, you need to make a complete breath, for the next two - to hold your breath, for the next four - full exhalation.
  • You can also perform gymnastics lying or in a sitting position at the wall with a straight back.
  • To lie on the floor, the hands stretched along the body along the body with palms. A minute to breathe relaxally, then make the maximum breath and delay the breath for 4 seconds, after which the exhalation is pulled as much as possible, trying to push out all the air. Make five approaches.

Massage

Massage is preferred relaxing, including strokes, rubbing, very easy kneading limb extensors. Therapeutic massage for spine and vibrating for the chest. In addition to the professional general or therapeutic massage is shown self-massage. With a muscular spa, you can use shocking limbs (with or without or without fingers). Small vibration allows muscles to successfully relax.

Relaxation practices may include:

  • listening to your favorite music
  • aromatherapy,
  • yoga practices
  • swimming pool, etc.

Psychological help

Since we found out that you can land anxiety and nervousness in general, anything, and some of those suffering from neurality and generally customize external factors on their needs, then psychological trainings should move on two ways.

  • Take control of circumstances.
  • Mitigate the perception of psychotrauming factors, reduce their significance.

Thus, first will have to admit that the problem exists. And she is not in the fact that in childhood dad blinned with a belt, and his mother was unhappy with the academic performance, which was not appreciated at work, and his beloved man turned out to be petty creature. There are many circumstances and they are everywhere, and the neurotic identity is ready to respond to any message from waiting for the end of the world to the hiring in the stomach.

Since the childhood remains behind the horizon, you will have to take responsibility for your life on yourself, without bothering it on parents, spouses, loved ones, young offspries or random others. With this perception, they cannot be to blame for all misfortunes, which happens to us. Is that a little bit, which we also check.

  • If possible, we will immediately stop communicating with everyone who is unpleasant to us. Or we will reduce this communication to the required minimum in the most correct and neutral form: "Yes. Not. Thank you. Sorry". And it will be our jacket from unpleasant people, and they will not be able to break through it.
  • Assheritive behavior is a polite hardness.. Allows you to correctly defend your interests and stick to your behavior line even under pressure from external circumstances.
  • Solving problems as they are received. We will stop waiting that at any time there will be something that our hopes for some dicky gift of fate will happen. And we will solve problems as they occur. Now today. The past will have to wave a handle and stop digging in it. Plans for the future should be plans, and not an attempt to find yourself another reason to promote.
  • Present the worst outcome option. If we start to worry, it is worth going to the end and think about the worst version of the events. After that, to reflect on the topic, it is scary and what can really take that this does not happen.
  • Learn to set goals and tasks. "What I want?" And "how to get it?"- Full reasonable questions to yourself that will help develop a plan of action and reduce the degree of neurotic from misunderstanding what to do in the perspective.
  • To stop worrying about health, Pass the check AP and repeat the studies not earlier than the doctor recommends. Holding a call, you will reduce the risks of the development of serious pathologies, and non-serious treated or pass.
  • Write down everything that worries you, on paper And on each item, make a plan for real events that will help get rid of the problem. It will immediately be seen where it really exists, and where the elephant swelled out of the fly.
  • Take yourself an interesting thing Favorite, bringing pleasure - hobby. A passionate person has no time to dig in himself. He is just busy. Remember the dopamine peaks, plateau and decline. Let's rest yourself and switch.
  • Try to evaluate things and events correctly. Try to approach your estimates objectively. Many values \u200b\u200bover time cease to be such. Is it worth killing your nerves for themselves and others?
  • Take yourself. If you actually multiplied only the smartest, beautiful and successful, the problem of overpopulation of the earth would not be threatened. Nature everything invented much cunning than we thought. We rule the hormones and transmitters, starting in any occasion, almost like our anxiety.
  • Get rid of guilt. You are not obliged to respond for other adults and independent. Give them to solve your problems.
  • Lower the importance of the episodes disturbing you. Do not catch up. Switch attention.
  • Do not wait a lot from others and do not be afraid of their opinions.
  • If no events held at all, consult a professional medical psychologist, a psychotherapist or psychiatrist.

Methods

Meditation

One of the most effective congestion techniques that everyone can master would be desire. Meditation is a concentrated reflection that came from Hinduism. This is more often a spiritual or wellness practice with elements of immersion in itself in order to achieve perfection or at least calm.

Ensures a declaration of external stimuli by the method of making a certain position of the body, listening to relaxing sound stimulants or music, helping to control the concentration on sensations or internal visual images. In general, this is a detached contemplation, which allows to reduce the significance of external stimuli, stop nervous and become calm.

Vera

In heavy life situations, the appeal to faith helps a person to gain support in a situation where secular techniques do not work. The church makes it possible not only to find consolation and the ability to cope with the psychotracm, but also offers socialization, which in a secular society is quite difficult for certain categories of people.

Outcasting

This is a set of exercises for the formation of positive installations. Self-pressure aimed at removing mental and physical stress without assistance. Combined with muscle relaxation techniques. For example, with respiratory gymnastics. In the initial stages, the patient is invited to learn the state of heat in the limbs, gravity in the legs, achieving them independently by repetition of certain speech installations. In the future, it is proposed to learn how to cause bright visual images or a contemplative state. The technique is aimed at forming a supporting state or a decrease in the significance of irritant factors.

Cognitive behavioral therapy

This psychotherapeutic practice aimed at getting rid of the stereotypical perception of reality and psycho-traumatic factors. It is important here that work is carried out by a psychotherapist and patient, whose active participation is obligatory. During therapy, it turns out what circumstances provoke the emergence of the problem that provokes uncontrollable thoughts. How it affects the patient with respect to ideas, experiences and behavior. At the same time, situations and provocateurs that start the alarm are gradually recorded. The psychotherapist proposes a program of work on the correction. Most often, it includes specific exercises to be carried out in a traumatic situation, and aims to fix new skills to combat anxiety. The purpose of therapy is to change the stereotypes of behavior and emotional state.

Pets

Do not neglect advice to seek help to the pet. First of all, it concerns aquarium fish. The observation of them is better than any psycho-relaxation techniques.

All methods described in the article can be considered both in the complex and separately, depending on the existing contraindications or preferences. Humanity in the fight against nervousness accumulated a huge experience that you just have to use in your particular case.

If your heart beats so much that it prevents you from thinking, or your palms swept up, and dry in your mouth, then you are probably nervous. Anyone is nervous before an important event or event. Nevertheless, you need to learn how to cope (or at least minimize) with nervousness. Although it is not easy to get rid of nervousness, there are several different approaches with which you can calm your mind and control emotions. Try to apply the following methods and select the most suitable for you.

Steps

Soothing exercises

    Learn to breathe correctly. People engaged in yoga can breathe correctly, which leads to the calm of their mind. Deep and unhurried breathing soothes the mind and body, but short and fast breathing leads to opposite results.

    • Close your eyes and breathe slowly to calm the mind and body.
    • You can control the breath, counting to a certain number or repeating: "Now I inhale, now I exhale."

  1. Visit the "happy place" or visualize success. You can imagine a "happy place" to move away from the place where you are nervous, and visit where there is no stress, whether it is a shopping center or a deserted beach.

    • Imagine that you have succeeded in what makes you nervous. Positive imaging can turn into real progress if you really believe that you can succeed.
    • Drink away the sad thoughts and use your imagination to recreate positive, not negative situations.

  2. Come up with a mantra. Mantra is a phrase or an expression that is repeated out loud or to itself as a meditative exercise. Come up with words that inspire or calm you, and repeat them every time you start nervous. During the repetition of the mantra, you can close your eyes.

    Meditate. Although the meditation is not easy to master, it is one of the best ways to calm down. Find a quiet place, take a convenient position (you can lie down) and try to devastate the mind at least five minutes.

    Write your thoughts when you are nervous. Do not suppress the thoughts and feelings when you are nervous - write them down, and then forget about them. Try to fight nervousness, and not ignore it. As soon as you record your feelings, throw a sheet of paper (as a symbolic getting rid of unpleasant thoughts and feelings) or leave and think about it written during the day.

    Listen to soothing music. Make a selection of songs that calm you. When you are nervous, turn on the music and plunge into it.

    Drink water. It will calm your nervous system and will prevent dehydration. It is always necessary to drink enough water, but if you do it when you are nervous, water will bring you dual benefit.

    Pass whiskey. Close your eyes and medium fingers to massage the whiskey. Temple massage will help you relax and remove stress.

    Exercise, or yoga, or tai chi. Sport will help you to direct thoughts to another bed and get rid of nervousness. If you are very worried about the presentation at work or a date with a girl, perform cardio-exercises every day (at least for 30 minutes).

    • Yoga is not only exercise, but also intensive psyche training, which will teach you to control your breath. You can attend a yoga studio or engage at home on a video course.
    • Take tai chi. This is a complex of exercises intended for the relaxation of the body and purification of the mind, as well as the direction of energy into a positive channel.

  3. Purchase and feel good. This not only affects the overall health condition, but also reduces the level of stress and the likelihood that you will be nervous. Sleep at least 8 hours a day and exclude fatty and sweet food from the diet.

    Rational approach to nervousness

    1. Take uncertainty. Some people seek to control every aspect of their lives. Try to reduce control and accept the fact that you are not able to control absolutely everything in your life. You can ask your life a specific direction, but you cannot avoid incorrect turns or deviations from the planned course. And this is normal.

      • If you plan all your life, it will be pretty boring. Uncertainty is something that adds paints to monotony of being. If you can not reconcile with uncertainty, learn how to perceive it in a positive way - what surprises will you make you get involved today?

    2. Focus on the present, and do not live in the past or future. What is done, then done, and what has not happened yet, it did not happen. Do not give in stress by considering already incurred or waiting for some incident.

      • Remember the expression "Cut the Bed". If you are worried about how not to spoil tomorrow's performance, ultimately you can fail your speech. Focus on present. Do not think about what will happen tomorrow.

    3. Learn to feel 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 are nervous before a big public performance, try to appear in front of a small audience, and then go to a big scene.

      • Your family and friends will help you cope with this problem.

    4. Imagine a person who makes you nervous in a vulnerable situation. Old trick will help you - imagine a crowd of people in underwear. Even if your head is too terrible, convince himself that he is just a person. He also sometimes nerves and falls into vulnerable situations.

      • Remember that every person in this world at least once fell into a stupid or vulnerable situation.

    5. 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 to successes and failures.

    Determination of the cause of nervousness

    1. Do not think that nervousness can be a positive effect. Many seek to be nervous, believing that this will lead to positive results or pushing them to action. But when you are nervous, you just lose time that could spend more worthy things.

      • Estimation that soon the situation is resulted in the worst (from the possible) method, will not lead to positive results. Nervous, you do not prepare for the situation better, that is, just lose the precious time.
      • The rational approach to nervousness is not to allow disturbing thoughts to control your body. Be rational and control your nervousness.

How to calm down, if you are very nervous, becomes an up-to-date question of everyday life. The external conditions throw more and more stresses, and the internal system is not ready for processing and eco-friendly reaction to the emerging load. But from such a general condition of humanity, it is worth looking for a way out in an independent definition of the area that causes personally your discomfort and makes it nervous. Conditionally, you can designate several common reasons that are folded into separate individual.

Increased sensitivity on the responses of the outside world increases the threshold and the likelihood of a stressful situation. With a developed, inability to perceive criticism, the desire to take it all to take on your account even the everyday worries can cause nerve experiences (when the crowd laughed next to the crowd, there will be thoughts, whether the seller's disapproving look and rudeness will be perceived as a personal insult). A decrease in the importance of the opinions of others and the desires of all causes only a positive assessment significantly reduces the level of stress, saves energy and establishes true contact with reality, where it does not matter what you do and how you look.

The desire to continuously receive enjoyment, bringing the case to the ideal state, complete independence and increased responsibility can provoke a chronic high level of internal voltage. In such a state, everything is able to derive, not to mention significant problems. Therefore, constant attention is relevant to the level of its workload and emotional comfort, search for its own sources of tension, so that in the crisis situation do not look for options, how to quickly calm down and not nervous.

Search options, how to calm down, if you are very nervous for a long time and carefully, some of you drop because of their duration, some due to unavailability, some due to reluctance. In fact, it is possible to unlock for a long time and with the help of any excuses, and in practice there is a sufficient number of ways to cope with accelerant nerves quite simply and quickly.

In the fight against nervousness, an invaluable ally is a sport, physical activity and in general work with the body, since it is the somatic side that takes the maximum participation in responding to the nervous stress that has arisen, change the hormonal balance and recycling of the splashing adrenaline. Make your daily routine if not a complete workout, then charging or walking, instead of seating in front of the screen and travel on transport. The more movements you make, the greater the possibility your nervous system will get to process the accumulated voltage. After a difficult conversation or an unpleasant event, when passions inside did not smell, it will help to throw out negatives with a jog or whipping pears, and then you can arrange a relax session in the form of stretch marks, massages or calm lying and conscious muscle relaxation.

In addition to physical activity, our body, and therefore, the psyche depend on the water exchange and fullness of the body. A common advice to drink water, no matter how ridiculous, it is one of the most effective, even in situations of serious and extreme stressful situations. With adrenal crisis, the body requires a greater amount of water to normalize the level of the jumped hormone, can be added to the water sweetener, since stressful situations include reinforced brain operation over the search for output from the situation, and this work is associated with the absorption of glucose. The replenishment of the hydrolysis and glucose balance helps the body to normalize the organism. In addition to crisis states, the drinking of ordinary water helps to avoid dehydration (almost a magnitude phenomenon in the modern world), which, with its pronounced stage, enhances the experiences of anxiety and. In general, orientation on the needs of your body and a subtle feeling of its changes can suggest your personal ways to quickly calm down and not nervous.

In a situation where you are nervous directly at the moment, and you need to react calmly, try to distract from words and intonations flying into your direction and concentrate on something outsiders. You can not lead your inner attention not only by sending it to the conflict, and switches it to the details of the cutting of a neighbor's jacket and reflections on where to get the same buttons, you automatically leave the nervous situation a few percent. Ideally, the annoying situation must be completely off, and not only mentally, i.e. If you meet at the party of the former and you can't calmly react, then leaving if Ham squeezed to withdraw you from mental equilibrium comments in the social network, then throw it to the ban. Try to endure and try to create an imaginary image of an educated person should not be confused with the adjustment and desire to be comfortable. In any situation, your living space and spiritual well-being is your concern and responsibility, superheroes, saving you from nervous, will not appear.

If, choosing from an unpleasant situation, your nerves are still stretched as ropes, then you can fight the remaining tension in other matters. You should choose them in such a way as to completely drive into another world - watching the film here is unlikely to suit, because the same mental scrolling of events will continue in the head as without him. Sports game, solving intrigue among acquaintances, traveling to the suburbs for new photos - active, dynamic, who fascizes you completely and igniting the fire of Azart.

Clean the shower and laughter to stop nervous - with the help of the first you release excessive stress and get a wonderful result of spiritual ease after half an hour of sobs, while other methods can spend a day; And with the help of the second (especially sarcasm, irony, black humor), the situation is reduced by significance, and perhaps even acquires new outlines and nuances.

Learn how your personal nervousness is arranged, which clings you, and what helps to remain normally. Situations that endanger your calm can be attempted to exclude, edit in acceptable forms or prepared for them. Naturally, to be fully armed and never mentally mention to anyone, but you can minimize damage, studying, studying our own inner world, sick places and blind spots, and also engage in the preventive constant support for the state of the nervous system. Maintaining and care for yourself is not a lot of work and includes quite general principles of healthy nutrition and saturation by various trace elements, maintaining the activity mode, care for sleep and recreation.

How to learn how to calm down and not nervous after a quarrel?

A quarrel, especially with close people, knocks out of equilibrium, but at the same time requires rapid soothing, so that the subsequent constructive dialogue and search for reconciliation paths is possible. During the nervous excitement, our breathing is changing, and calm is worth starting with the stabilization of the respiratory process. During a quarrel, we tend to breathe often, too deep, exposing the body of hyperventilation, then within a few minutes you need to control the duration of the inhalation and exhalation, forcibly stretching the duration and normalizing the depth. If a quarrel is frightening, then an involuntary respiratory stop is possible, due to reflex mechanisms (truded, pretend to be dead, so as not to suffer). Repair the integrity and respiration connectivity is your task to achieve breathing without pauses so that inhale smoothly flowed into exhale.

You can get out of the house to ventilate. It is important at the same time to inform your partner that you will return after the restoration of calmness so that your behavior is not incredibly interpreted. During the walk, you can estimate the situation without the influence of another person and emotional pressure, it can also reset the emotional tension, running around, shouting, breaking the paper. If you do not have the opportunity to remove physically from the total space, then take a timeout in clarifying relationships, let it be half an hour of silence, during which no one places claims, and does not put together. Stopping and output from the active phase will help to restore their condition, reduce the amount of time required for rehabilitation, and will also be removed from unnecessary words, solutions and actions made under the influence of feelings.

In the period after a quarrel when the mandrage does not let you go, direct attention to the stress reset. If you have underwent some words, then write them in the letter (then reread in calm state and decide whether to show it to the addressee), feelings can be expressed in paints, movement. If there is an opportunity and the appropriate level of trust, then you can speak the situation with the other, just do not ask the Council, but ask for support. Contact with water helps to get rid of negative experiences - take a shower, washing off the nervous negative, or at least to slip the face or palm, to hold them under running water - will give a little soothing, breaking in the driving sweeping thoughts.

To remove stress after a quarrel with alcoholic beverages may seem the tempting idea, especially those for whom the clarification of relationships ended with a break, but it is undesirable to resort to this option. Negative sensations will not live, but shook deep inside the psyche, the problems will not be solved, but the physical and mental state may worsen.

Keep in that quarrels are a normal process for a relationship. If we can always stay with unfamiliar people to be always welcoming, then this is only due to the short contact time and general claims, and even if someone comes to meaningful to you, then finding out the relationships not to avoid. In the close relationship of quarrels, the intimacy and process of wishes to each other, who, how is this period, depends on the mental features and capabilities of people, but there is no relationship without quarrels. It can only be happy here that it makes a claim, swears and trying to apply good people not indifferent to you. On indifferent, we do not spend our neurons.