The life of a modern person is literally overflowing with stresses and worries. Daily communication with a large number of people, traffic jams, queues in stores - all this is not the best way affects the nervous system. There are many reasons to be nervous, among them there are quite pleasant ones, like a first date or a distant trip, many not too joyful ones - conflicts, criticism of people around. Do you feel about to break? We offer you a selection of proven tips to calm your nerves in 1 minute.
Visualization is the best medicine.
Feel that a little bit more and cry or make a grand scandal? It's time to exhale and retire in a quiet room. Close your eyes and try to imagine some beautiful landscape. Psychologists say that the best way to soothe the types of water and light colors. Imagine how the sea surf washes away all your negative emotions or the stormy mountain river takes away the excitement and all the anxieties.
How can you calm your nerves in 1 minute, if you don’t like to meditate? Try to look thoughtfully at some object that you see at the moment. Study it as if you were seeing for the first time. What is it, what is it used for? Is it round or angled? Note also the uniformity of its color, the presence of chips or cracks.
You can escape from the bad by starting to remember some personal thing that is not near you now. Remember your favorite picture hanging at home, a photo or some nice little thing.
How to calm the nerves in 1 minute with breathing and breathing exercises
One of the popular advice of classical psychology: when excited, breathe deeply and measuredly and count to 10. It is difficult to believe in it, but this method really helps to calm down. You can simply concentrate on breathing without counting. Try to get as much air as possible into your lungs, so that not only your chest but also your abdomen rise. Make sure the breaths are deep, even. How to calm the nerves in 1 minute, combining respiratory techniques and visualization? Imagine that now you will exhale from yourself all the bad emotions and excitement. Now get ready and force out your lungs with force, pushing the air with a whistle. You can repeat the exercise several times - and you will feel better.
How to help calm down a child or teenager?
Every parent knows that a newborn baby is screaming, unable to draw attention to itself and inform the world about its need. But as soon as the child grows up and realizes that his screams do not go unnoticed, hysterics and scandals become one of the means of manipulating adults. How to calm the child? The easiest way to cope with hysterics and screams, using the method of distraction. The child is crying and crying, go to him and calmly say: "Do not cry, better see ..." You can also ask for help in some business or offer something to do together.
How to calm the nerves in 1 minute if you are 10 years old or 14 years old? This is a conscious age, when you can use almost all the methods of finding peace offered by adults. Parents should explain to the child that any problems can be solved, and more often it is necessary to support a son or daughter, instead of scolding for every reason.
Excellent soothing water. If you are very worried, go to the bath and wet your hands with cold water, then spend wet palms on the neck and shoulders. You can also just wash with cool water. It is useful during such procedures to carefully consider your own reflection in the mirror. If there is no opportunity to visit the bathroom, try to imagine that you are standing in the shower. Jets of water wash away all bad things from you, and dirty water quickly goes to the drain.
How to calm the nerves in 1 minute using drinking water? Pour yourself a glass and slowly drink everything. Try to taste the water, as if drinking it for the first time. You can also drink a mug of sweet drink. Dissolve a small spoonful of honey or sugar in a glass of water or tea. After this drink, you will definitely feel better.
Can not calm down? Take in your hand any piece of cloth, such as a towel or blanket. Twist it into a bundle, make such a movement, as if squeezing the fabric. In this case, the matter must be dry. In fact, any physical activity helps to calm down. Men can do 10-20 pushups, and women can do squats or other feasible exercises. Some psychologists advise, on the contrary, in anxiety to try to relax all the muscles of the body, doing this consciously.
How to calm the nerves in 1 minute, if you can not get up? A great way to deal with stress - self-massage. Alternately press the fingers of one hand on the nail phalanx of the other. By performing this simple action, you will be surprised to find yourself in a completely sane mood.
Unfortunately, to exclude completely from your life sources of bad mood and irritability will not work, so experts advise hardening your body for stress resistance. To do this, get enough sleep, walk in the fresh air and relax.
But what to do when the situation requires an immediate solution? After all, there are situations where you risk boiling and hissing this very minute, like a kettle. Ways to calm down urgently are:
1. Visualization. Scientists have found that the image of water and something white soothes the best. And when you feel that you are about to "explode", sit down, relax, breathe deeply and imagine in front of you a pool, a river or a waterfall with white water. Feel how it flows down from above you and washes away all negative emotions. In order for the squall of negativity to pass, half a minute is enough.
2. Shower or bath. If you can take a bathroom, give yourself such a small pleasure. It can enhance your favorite foam, a decoction of herbs or a few drops of aroma oil. After that, it is good to put on your favorite clothes for sleeping and go to bed. For those whose time does not allow to bask in the bathroom, suitable with a shower option. But be sure to be warm or hot. Contrasting procedures, on the contrary, lead the nervous system into waking states.
3. Breathing practices. You probably heard a lot about them. Now it's time to make sure that they are personally effective. The simplest thing is to alternate deep breaths and exhalations. To make such exercises you need at least 10. At the same time, sit straight, straightening your shoulders.
4. Music. Relaxing melodies have a positive effect on the nervous system and help to calm it down quickly. In addition, it is one of the easiest ways to escape.
5. Mental attitude. Any way without the right mood will help only for a short period. That is why experts recommend paired with any of the above methods to engage in auto-training. It consists in pronouncing key phrases out loud or silently during a stressful situation. For example, “all is for the better,” “I am in complete control of the situation,” “I have people who will always come to the rescue.”
If you are a believer, prayer will also help to become calmer.
6. Comfortable conditions. Remember, in what situation you feel calm and peaceful. In the event of stress, try to recreate these conditions in order to regain a good mood.
7. Sweet. But what to do if the nerves are at the limit, and it is not possible to retire and create comfortable conditions for rest? Then sweet will come to the rescue. That it stimulates the production of seratonina - the hormone of happiness, which is able to relieve depression. But sweet and sweet. Instead of cakes and pastries, it is better to choose dried fruits and dark chocolate without additives.
8. Rearrangement. Eastern practices are based on the fact that positive energy requires a special organization of things around them. And even rearranging a glass with pens and pencils on the desktop can help change the course of this energy. To calm your nerves, experts on feng shui recommend to rearrange the 27 objects that surround you, and this will have a beneficial effect on your emotional state.
But even if not based on energy flows, even a simple ordering of things helps to restore internal order.
9. Aromatherapy. Smells can both excite the nervous system and have a calming effect on it. For this, lavender, ylang-ylang, lemon balm, chamomile oils are best.
10. Laugh. Another simple way to regain a good mood at home is to laugh. Funny videos, humorous shows, good comedies - they all reduce irritability.
11. Soothing. If none of our advice has been proven effective, then modern pharmacology will come to the rescue. All sorts of pills, syrups, drops, infusions, teas will help stabilize the nervous state.
To look for solutions to the problems that have arisen stands exclusively in a calm state. So down with the stress!
1. Be conscious of nervous tension or stress.
For this you need to learn more about the mechanism of stress.
The word "stress" in our everyday life entered relatively recently. By it we usually mean increased psychological stress in response to the impact of adverse factors. It is unlikely that any of us thought about what is happening in our body during the moments when we for some reason start to get very nervous.
Briefly, this can be described as follows: reacting to a stress factor, a stressor, a small gland called the pituitary gland, which is located at the base of the brain, connects the hormonal system to work. The thyroid gland releases an increased amount of a hormone called thyroxin - and we become irritable and inflated. The adrenal glands produce adrenaline, the hormone of anxiety, due to which the metabolism rises rapidly, the cardiovascular system is activated, and the heartbeat increases. They also release the hormone norepinephrine, which prepares the brain and the body to respond to an irritant and adapts the body to stress.
Thus, at the moment of a strong nervous tension, a command is received from the brain to bring the whole body into a tone, and this is ensured by the hormonal system. Thanks to hormones, physical activity increases, muscles tense, because when there is danger, which is signaled by stress, a person must either attack or flee.
That is why he can not quickly calm down. The body must first "work out" stress hormones. The words of others like “Immediately calm down!” Cause even greater indignation in him.
2. Use, "work out" stress hormones will help physical activity
During physical exertion, physical discharge occurs: stress hormones, which had developed in response to the stress factor, are “burned” and at the same time, happiness hormones are produced - endorphins. That is why with nervous tension one should do several intensive physical exercises. If time allows, it is worth going to the gym (they say that strength exercises will be most effective in this case), a swimming pool, a jogging, a walk. And even wash the windows or clean the apartment.
To relieve nervous and muscular tension, you can do several gymnastic exercises:
Clasp your legs
We sit down on a chair, legs pressed to him. The toes are on the edge of the chair, the chin between the knees. We grip the legs with our hands and press them tightly to the chest. After 10 seconds, sharply weaken the grip,
These exercises need to be repeated several times. They relax the muscles of the shoulders, back, neck.
The perfect stress reliever is sex. During intimate intimacy, endorphins are released - hormones of happiness, which have a healing effect on the nervous system and contribute to emotional relief.
Physical activity not only allows you to calm down, but also develop resistance to stress. Nordic walking with sticks, swimming, cycling, etc. - the methods available to everyone for the prevention of neurosis and stress.
But what to do if you need to relax quickly?
We occupy a sitting position, slightly raise the chin and take a deep slow breath, first filling the stomach with air and then the chest. We hold the air for a few seconds and make a slow exit, first freeing the chest from the air, and then drawing in the stomach. Repeat 10-15 times,
Inhale and exhale alternately through the left and right nostrils
Accept any relaxed posture and close our eyes. Close the left nostril and breathe in through the right, hold your breath. Then close the right and exhale through the left. Then we do the exercise in reverse. Repeat it several times.
If the first breathing exercise is recommended to do before bedtime to calm down and fall asleep faster, then the last one before bedtime is not worth doing.
4. Resort to aromatherapy
"Run away from stress" can be with the help of some essential oils. They are sold in pharmacies and they can be kept just in case in the desktop, purse and at home. If necessary, a few drops of anti-stress oil is applied to the temples or wrists.
They relieve nervous and muscular tension, restore energy and improve the mood of orange oil, lavender, mint, lemon balm, cedar, bergamot.
In order to create a peaceful atmosphere in the apartment, a ceramic aroma lamp will be useful, in the side opening of which a tablet candle is inserted. In the upper part of the lamp you need to pour 5 - 10 ml of water, where to drop a few drops of your favorite anti-stress essential oil (4 drops of oil per 10 square meters of room).
5. Take advantage of folk remedies
Herbal infusion of thyme will help strengthen the nerves. Put a tablespoon of thyme in a jar, pour 0.5 liters of boiling water, cover tightly and leave for 40 minutes. Divide the resulting infusion into three portions and take them throughout the day.
Infusion is not recommended to drink more than two or three times a week, so that at the weekend it is quite possible to try to treat the shaky nerves in this way.
6. Take up meditation
People underestimate the importance of meditation in relaxing the mind and body. It seems to one that it is not serious, to others - that this occupation is exclusively for those who practice yoga. And yet, her mental health benefits are supported by numerous scientific studies.
Let us try to calm the nerves with the simplest meditation: we just sit down as we wish, close our eyes and within 10 minutes focus our attention on one thing, for example, on the bill, on the flame of a candle, trying not to be distracted by any other thoughts. Over time, giving a short respite to your nerves in this way and calming the mind will become easier.
7. Feed your nerves properly.
During nervous tension, the body especially needs nutrients, and especially protein, vitamins E, A, C and B vitamins. For example, under severe stress, the body's need for vitamin C increases 75 times!
With their lack of resistance to stress is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension depends to a large extent on how fully our nutrition is.
1. Breathe deeply
This will help to quickly stabilize breathing and pulse, which means that oxygen will be more actively distributed throughout the body and adrenaline in the blood will be less.
If you are alone, you can breathe often and deeply (deep intense breathing through the nose and exhaling through the mouth), then take a short pause (3-5 seconds). 5-6 such breaths - and you will become noticeably better.
If you are in public, breathe a little deeper than usual, and try to focus on breathing: this way you will not only burn adrenaline, but also distract yourself, which will allow you to “rise above the situation”.
2. Muscle Up
Active physical activities consume adrenaline even faster. If the situation allows, run, pull up or squat. If not, sharply squeeze the fingers into a fist and just sharply throw forward. 10-15 such movements will be enough!
4. Recall the multiplication table, favorite poem, friend's phone or the name of the first teacher.
Adrenaline does not burn it. However, it will help you quickly switch. To do this in a situation where emotions are going wild is not easy. However, if you practice this method regularly, stressful situations will never take you by surprise.
The ideal way to calm down in a situation where you are being beaten up by the authorities, and all you are required to do is listen and be silent. By the way, at this time you will have a very intelligent and focused look that will help you switch not only to you, but also to your superiors.
Считается, что стрессоустойчивость можно выработать с помощью закаливаний, аутогенной тренировки и т. д. Но есть и более простой способ стать спокойнее. Исследования показывают, что этого можно добиться с помощью правильного рациона. Observations show that people who often eat junk food (convenience foods, sweets, fatty, abuse coffee and strong tea) more easily lose control of themselves.
In order to increase self-control, nutritionists advise to lean on products that increase the level of serotonin (pleasure hormone) in the blood. These include vegetables and fruits, berries and cereals. For anti-stress - foods that contain a lot of magnesium: cocoa, nuts, beans, spinach.
Probably the best conscience is calmed by a clear conscience and the absence of urgent matters hanging over your head. Therefore, it is important to solve all problems as they come. Sometimes you yourself may not realize what caused your condition. At the same time, the cause will be disorder in one of the important areas of life.
Nervousness and irritability can occur due to the silencing of problems in a relationship with a partner or a partner, due to blockage at work, health problems and even confusion in the apartment. If you know what is bothering you, or see that something is obviously not normal, address this issue. You should feel better.
Find the vent
Stop being nervous can help your favorite thing. If you have a certain hobby, take time to digress and dive into the atmosphere that is favorable for you. If as such there is no hobby, just enjoy a pleasant pastime: read, watch a movie, listen to music, take a walk.
Remember that body and soul are closely related. Sometimes calming down your nerves can be helped by pleasuring yourself with a warm bath, massage, yoga or breathing exercises. Create a pleasant, relaxing atmosphere around you.
Talk to a loved one or friend, tell him what is in your heart now. Warm words and participation will help you calm down and pull yourself together.
Simple actions that you can perform on the machine help to calm the nerves quickly. Take care of cleaning or ironing. Perhaps some kind of monotonous exercise will help. For example, you can sort out some trifles - sort through the buttons, as an option. Immersed in some simple actions, you can quickly calm your nervous system and return to normal.
Communicating with animals and nature will help you to come to your senses. If you have such an opportunity, go to the forest, walk there among the trees, recharge yourself with positive energy. Or sit quietly on the bank of the river or lake, watch the beautiful sunset. If you are at home and it is raining or snowing outside the window, you can contemplate these natural phenomena from the window and gradually calm down.
In extreme cases, you can resort to receiving sedatives. In this case, give all the same preference completely herbal preparations. Infusions of valerian, peony and motherwort will help you calm your nerves. After their reception is better to go to bed.
So, you are exposed to stress: chronic or sudden.
Your nervous system is tense, you can not sit still, it is likely that you lose your appetite or, on the contrary, you begin to consume high-calorie foods.
Eventually suffers not only the psyche, but also health in general.
The first thing to understand is that many situations are not worth paying attention to, that is, you have to learn to calmly respond to what is happening. It is not easy, especially when the nervous system is loose.
Let's think about why you're worried and is the situation really so serious? You quarreled with your neighbor - is it worth the similar conflict to worry about this?
The saleswoman in the shop is naughty for you - just forget about her - this is her bad mood and her health.
Quarreling with her husband - this conflict is more important, but here it is worth starting from the reasons that caused it. Try come to a compromisewithout becoming personal.
If you are worried about a loved one or a certain situation, then this problem is already from the inside, that is, your mind, soul, consciousness is worried.
How to relieve stress, anxiety and fear?
If you are in an alarm situation:
- what you are most likely to worry about has not yet happened, so why worry in advance about your nervous system,
- think that there are situations that must occur, and you cannot do anything about it - so what's the point of worrying about the fact that you cannot change,
- switch yourself to any activity that requires mental work - occupy your brain,
- do not sit alone when a person is alone, fears increase, the company of other people helps to calm down.
A state of strong fear is capable paralyze your nervous system, mental activity, you think only about one thing - the situation that caused concern.
Try to enlist the support of other people who will help calm down, dispel doubts.
How to restore the psyche?
Recovery of the psyche - long process. If possible, go to a psychologist, a psychotherapist, go through special training.
To restore you will need the most relaxed atmosphere. However, it is not necessary to limit social contacts, on the contrary, communication with other people helps.
What to do:
- arrange a vacation or a short trip to another city
- Minimize contact with people who cause you to have negative feelings and memories,
- if you are provoked to a conflict, eliminate, do not enter into an argument,
- move more, walk, go swimming, cycling, sign up for classes in horse riding, fitness,
- if work is a source of increased stress, think about changing activities.
Most often in our head prevail negative thoughts. We constantly think about bad things not happening, we are trying to predict events, as a result we get a vicious circle - negative emotions are further amplified by unnecessary reflections.
Learn yourself tune in to positive. It is not always easy, when it seems that everything is bad around, they have fired from work, the spouse does not understand. But, having changed the way of thinking, you will be surprised how different reality becomes.
Optimists usually do well not because they are lucky and lucky, but because they form their environment and thoughts correctly.
You are quite able to cope with bad mood, fears, nervousness, but you just need to want switch the psyche to a more positive mode of operation.
How to calm down at home?
Houses have to be nervous quite often: quarreled with her husband, the child spoiled the new jacket, the crane broke, the neighbors interfere - There are many reasons.
Remember - Every situation that causes nervousness affects your health. However, you can well learn to cope with stress, become more resilient.
- Remove the effects of adverse factors. If you are nervous about the conflict, then try to solve it calmly and peacefully. If the cause of your experiences other people, then understand that you are not responsible for what happens to them and can not always influence the situation.
- Turn off the TV, do not watch negative news, do not read them on the Internet. Events in the outside world can also adversely affect the state of our nervous system, especially if you are overly sensitive.
Better turn on relaxing music or a nice movie without tragic events.
Stop cheating and worry for any reason.
The world is so beautiful that there is no need to waste energy on the little things.
We can not please everyone. If we cause dissatisfaction spouse - here are two options:
- we are really doing something wrong, and then you can just change the behavior,
- we are not obliged to meet the expectations of other people, and we have the right to live as we believe is right - in this case, too, do not worry, just build our lives in accordance with our own desires.
Remember that it is you who controls your nervous system, and not other people and circumstances.
Quick ways to come to peace
How to calm the nerves quickly in 1 minute? There are cases when it is necessary calm down instantly, for example, if something frightened you or angered you.
The heart begins to beat at this time, the pressure jumps, you feel unpleasant sensations in the solar plexus.
There are several ways to calm down.:
- exhale slowly, holding your breath as you exhale for a couple of seconds,
- inhale and exhale evenly, listen to the heartbeat, giving him the command to beat slower,
- Raise your hands up and sharply lower with an exhalation "ha"
- drink sips of water.
To be able to calm down in one minute, need to practice. In yoga, there are various breathing practices that are useful. Learn how to meditate - this will help you quickly switch to quiet mode.
With and without drugs
How to calm the nerves with drugs? Medications must appoint a doctor.
The fact is that each organism can react in its own way to the effects of certain substances.
Of the harmless means - Valerian extract, motherwort, but you must be sure that you do not have contraindications. Sometimes doctors prescribe glycine - it is a relatively safe remedy, but we must remember that it does not help immediately, but is required to complete a course.
There are also light sedatives, available without a prescription from a doctor, but they should also be used, taking into account the characteristics of the body.
Antidepressants are prescribed only by a doctor, as the wrong choice of drugs can lead to deterioration.
How to calm the nerves without medication? If you do not want to drink medicine, then pay attention to herbal teas. Mint, lemon balm, St. John's wort, chamomile have a sedative effect. Be sure to consider whether you have any contraindications.
Contrary to popular belief, alcohol does not help to calm down, it gives only a temporary effect, but then the state of depression can worsen.
If you can't sleep, have a drink. warm milk with a spoon of honey.
Recommendations during pregnancy
During pregnancy is not recommended to take various drugs. Be careful with herbal teas. For example, you can not use St. John's wort, despite the fact that it is used for depression.
Pregnant women need to create a favorable and relaxed atmosphere.
Please note that hormonal changes, and it is he who causes mood swings and irritation.
One of the most effective methods is art therapy - engage in drawing, modeling, designing.
Pregnant is helpful motiontherefore, go for a walk in the fresh air more often.
Inflammation of the trigeminal nerve is treated by a neurologist. The first thing that is needed is determine the cause. Try to avoid any drafts, as it can provoke inflammation. Do not eat hot and spicy foods.
The doctor may prescribe antiepileptic drugs, then only after examination and diagnosis.
From folk remedies apply facial massage. It is done very carefully, as the inflamed areas have sensitivity.
Massage Oil cooked on the basis of bay leaf. Apply and fir oil, gently rubbing it into the inflamed area.
As treatment take alcohol rubbing on the basis of the leaves of the plantain.
Neuralgia of the trigeminal nerve:
For the diagnosis should be contact a neurologist, he will prescribe appropriate tests and medications if necessary.
Nerve inflammation provokes a change in voice, a violation of swallowing functions, complications in the work of the heart, problems with the digestive system, headaches, tinnitus, irritability, apathy.
AT traditional medicine Thyme is used to soothe the vagus nerve - tea is made from it. Use mint and lemon balm.
As aids treatments use honey, adding it to herbal teas and beet juice.
The doctor may prescribe antihistamines, hormones, vitamins, magnesium. Not recommended prescribe medication yourself.
Vegetative nervous system
If you know that there is a predisposition to vegetative-vascular dystonia, then it is better to take measures in advance - be attentive to your condition, do not bend down sharply, spend more time in the fresh air, lead an active lifestyle.
Avoid excessively strong load and try to be less in stressful situations.
The following options may occurassociated with the autonomic nervous system:
- panic attack: strong anxiety appears, the face turns pale, causeless fear develops, shivering beats,
- fatigue: pulls into sleep, difficult to breathe, pressure decreases.
During the attack should provide peace, eliminate the effects of bright light, loud sound. Conflicts, clarification of relationships should be excluded.
The best option is to go to bed in a calm, darkened room.
To calm tincture of valerian, motherwort, peony, Corvalol is used.
If the attack does not go away, you should consult a doctor.
With irritation, anger should not hold back feelings and save them within yourself. You can beat the pillow, for example, to come detente.
Any movement relieves stress, so as an option - walk, take a walk through the fresh air.
During stress try to calm down. Close your eyes. Imagine a quiet surface of water. The waves sway slowly, soothing you.
Feel like you are immersed in water, it takes away all the bad, relieves fatigue. Sometimes just a few minutes of such meditation is enough, and it becomes easier.
The ability to calm down - valuable skill, cultivate stress tolerance in yourself, try to be more relaxed about household trifles, love yourself and do not allow bad mood to penetrate into your psyche.
How to calm the nerves and relieve stress?
In order to know how to calm the nerves quickly - read about the breathing practices and go to a practical lesson dedicated to this (practiced in yoga, relaxation, massage, and bodybuilding specialists). Breathing affects the physical and emotional state, able to regulate the level of stress and anxiety. Arrange the space in a comfortable way for yourself to get the maximum amount of rest, take time to practice yourself (it is not necessary to make a march through beauty salons and shopping malls, it’s enough to give yourself a rest when you can not think or do, which is extremely important in stress). Caring for the body will give you back a little energy - massages, exercise and proper nutrition work wonders and dissolve stress in the air.
At a fast pace of life with maximum loads and information overdose, knowledge of how to calm nerves, relieve anxiety, and fear must be present in each person’s luggage. As with any problem, before talking about solutions (treatment), it is worth saying a few words and prevention, because it is usually easier to prevent the deplorable state than to get out of it later.
There is an opinion that our emotions are born from our response to a situation, i.e. not the situation itself is stressful, but only our reaction to it. Of course, there are cases where it is impossible to adjust your condition and choose obsmeyat failure, instead of being nervous for hours because of it. But most of the problems that create a chronic state of stress and sap nerves by drop are not very significant. The reprimand from the boss can be experienced right up to the decision to quit, and you can step back and understand that he just tore off his bad temper and pity him. You can freak out because of the constant rains, and you can buy cool yellow rubber boots and jump through the puddles. Thus, adjusting your point of view, looking for positive aspects in everything you can save your nervous system.
If a jamb happened somewhere in the prevention, or an event really got out of balance, and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, it means that the protective functions of your psyche suffered and you need to regain the ability to think that is paralyzed as quickly as possible. fear and anxiety. The best help in this case is to focus on your body, starting with the control of breathing, trying to make it as deep and slow as possible if you can move from chest to abdominal. If you breathe for a certain time at a constant pace with such breathing, the adrenaline production stabilizes and you will slowly stop shaking. Then (or during, be guided by your own feelings), knead the muscles of the body - twist the joints, knead the muscles of the neck and hands. This practice, addressed to the physical mode of regulation, is suitable if you are concerned about how to calm the nerves before an exam.
But this effect is aimed at a point and a single effect, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work them out separately in a more relaxed atmosphere, possibly with the help of a therapist.
How to calm the nerves in 1 minute?
People have different stress tolerance, strength and stability of the nervous system - it depends on who and how susceptible to stress (speed of occurrence, duration, strength of nervous excitement). It is not always possible to retire, take a pause and deal with your condition, and you should know how to calm your nerves quickly, even in a situation with limited time. Several options were monitored and developed to help change the tension to a calmer response to the situation within a minute, which one is preferable to decide on the spot, building on the situation, because methods of soothing nerves before an exam and how to calm nerves after an unpleasant conversation can vary significantly.
Working with a visual perception of reality helps to switch from an unpleasant factor and make its influence less disruptive. Changing the visual image is possible by purposefully translating the gaze towards pleasant and soothing stimuli, or using your own imagination and presenting harmonizing images (white light, waterfall). To work with the resources of your own imagination, you should take a comfortable posture, sitting better to remove muscle tension as much as possible, normalize breathing, make it deep, smooth and rhythmic, and then draw the most detailed and pleasant picture in your imagination. Good help images of water, washing you from head to toe or putting a barrier between you and unpleasant effects. Water can be replaced by white, sparkling light that fills every cell, banishing darkness and negative.
The beneficial and soothing effect of water extends not only to visualization methods, you can easily use it physically. Under conditions of limited time, you will need a tap with running water and a closed door so that no one will disturb you for this minute. You should lower your palms under cool water and hold it a little under it, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage your neck, shoulders, fingers, bumps behind your ears with wet fingers. While in the bathroom, you can use a towel to relieve muscular-emotional tension, for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands - throw them in relaxation, repeat several times. At about the third replay, when you relax your hands, you will feel emotional relaxation, which is explained by the connection of physical and mental state.
Drinking sweet water (preferably ordinary water with sugar or honey) helps relieve acute stress or even stupor and is used by witnesses to accidents, fires and other unforeseen situations.
These methods will help to reduce the critical level of nervous tension, which will provide an opportunity to control their behavior and logically analyze the situation. To maintain your body and cope with the consequences of the nervous situation and you need after the event, but these are more durable methods.
How to calm the nerves at home?
To normalize your emotional state, you can do a lot within your own home. A common and effective method is a bath. It is worth clarifying a few details to increase the impact: the water should be warm, it is better with aromatic soothing salts and aroma oils, you should take such a bath for no more than twenty minutes, and then go to sleep. This can be a one-time procedure, but if you complete a monthly course, you will strengthen the nervous system and give prevention to further nervous exhaustion.
How can you calm your nerves at home? Add in your daily routine music that can play as a background in your home or headphones while you are moving around the city. Only for the recovery of nerves music should be chosen - for this you can use special collections of music therapy, relaxation collections, classics, recordings of natural sounds are good. The important point is to listen to soothing music all the time, in a certain course (for example, an hour in the evening during the month, or in the morning on the way to work) - the main thing is that this is a system and consistency, and not random use.
Diversify your tactile sensations, because it is their lack or monotony that impoverishes the body's resources. It is good to talk to animals, play, stroke, walk barefoot at home, which will add stimulation and activation to points that are a mirror image of many organs. Try to immerse your fingers in various cereals and products while cooking, feeling their texture, and simply tackling beans is a very meditative exercise.
By the way, waking up half an hour earlier and devoting this time to meditation, you will feel how you have become more comfortable with the troubles. Choose what you like best - already recorded lyrics, just music or yoga. In addition to relaxing and soothing meditative exercises, active physical activity is great for relieving nervous excitement - running, strength exercises and swimming help to relieve the tension accumulated during the day, and beating a pear or engaging in a different kind of struggle helps to cope with non-aggression. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.
How to calm the nerves, if everything deduces from yourself? Find activities that fill you with energy (hobbies, charity, fascinating research) and devote your free time to these activities, instead of sticking to social networks. In addition to self-development and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.
How to calm the nerves and relieve stress - tips from psychologists
With shattered nerves, it is possible to stifle excessive arousal with sedatives, sleeping pills, without going into details of the occurrence and occurrence of such a condition. We do not take into account extreme cases of disturbance of nervous activity, when it is impossible to do without medicamental intervention, and we suggest first to try psychological methods for using hidden resources.
How to calm the nerves, relieve anxiety and fear? When stress and nervous tension occurs, spasm and gapper tension of the muscles occur, this is due to blocking the body's natural reaction to factors exceeding the norm. Under natural conditions, two reactions are either an attack or a flight, and during any of the reactions, the natural systems of the body trigger a reaction in the muscles to perform the necessary action. Since in society, most of these reactions are stopped and suppressed, and the muscular reaction is neglected — an overstrain is formed, which can then manifest itself as stiffness and stoop. Well this can be felt at the peak of the stress reaction, when it is impossible to force a person to relax with any volitional efforts. It is through the removal of muscle tension and the removal of psychological.
Start with breathing to saturate the body with oxygen and normalize the living of emotions. With strong experiences, breathing gets off, some generally stop breathing or breathe in fragments. The primary task is to restore the respiratory rhythm, so that the breath smoothly flows into the exhalation and this process is continuous. Keep track of the smoothness and depth of breath. After breathing is established, do a little exercise - its goal is not to improve physical fitness, but to work out and feel every muscle and joint. Accordingly, the joints need to scroll, and the muscles pull. After stretching, you will be able to localize the tension in a particular area or even several, after which they should be kneaded. It may be painful or unpleasant to knead some parts of the body with strong physical clips, but you should continue to massage until the discomfort disappears and the muscles become soft. At the end of such a warm-up it is good to shake things up with your whole body, trying not to control your movements and not to think about how you look, but to propel the relaxed body as much as possible.
For less critical moments, meditation and yoga with targeted immersion are suitable in those moments that usually cause a stressful reaction, to work through the origins and find inner possibilities and ways of resolution. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for constructing space in such a way as to get less into unnerving situations.
How to calm the nerves and relieve stress? The advice of psychologists on this subject is as follows: you should take care of your nerves regularly, and not just when you are covered. Do not overwork, organize high-quality and productive weekend, sleep in sufficient quantities and in comfortable conditions. Identify your weak points and sources of stress, stay away from those that you cannot influence and disassemble those relationships or processes that are important, but are not satisfied. Remove from life the extra discomfort in the form of trash in the apartment, shoes that rub, uncomfortable clothes and ticking hours. The smaller the small annoying factors in your life, the stronger the nerves and the greater the chance of not falling apart at a crucial moment. To live emotions, include sport in your life or just regular walks, wash dishes with cheerful music, dancing, and do not hold back tears. Do everything to throw out your experiences - you can write, sing, draw, tell your best friends or random companions - the main thing is not to keep to yourself.
Observe the adequacy and measure in everything, watch your reactions, listen to the sensations. If yoga does not help, the bath does not work, the pressure from the nerves has risen and the hands are shaking, if such a state does not go away that day, then it is enough to torment the aromatherapy and ruin the body. When not passing, the growing symptoms should consult a doctor and use the help of possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overstrain affects the entire body and many organ systems, and nervous breakdown leads to hospitalization and long recovery.