How to calm down after stress: useful tips. How to quickly calm yourself in a stressful situation

First, you can take a test to determine your level of depression.

1. So let's start with our body. Since the body is directly connected to our brain, it is just like your nervous system in stressful situation is under voltage. Therefore, after stress, I advise you to use several simple manipulations to relax your body.
Take an open, relaxed posture, concentrate on your physical sensations, and feel how your body gradually relaxes. This way, you can trick your brain into letting go of the stress, and you will switch from your emotions to physical sensations.

2. If you have the opportunity, listen to your favorite music. It can distract your thoughts and help you recover from stress.

3. Take control of your thoughts, stop negative impulses in your head. Stop yourself from thinking about what caused the stressful situation.

4. Don’t accumulate all your troubles into one big lump; don’t engage in slow self-eating. Most often, it is intense stress that causes many people to generalize their problems and draw incorrect conclusions, such as the fact that the day went wrong right away, etc. It’s worth saying to yourself: Well, this happens, but it’s not fatal! And switch your thoughts to something positive.

5. If you feel like you’re about to cry, you can try to imagine that you are a little girl and participating in a competition: “Whoever doesn’t cry the longest is the winner.” At first glance, this seems stupid, but this method helps many emotional people . It really works very well a short time and it should be used precisely in a situation in which it is not desirable to burst into tears (for example, in front of witnesses who should not see your tears).

6. After stress, it helps a lot to restore nerves - good dream. Of course, it’s difficult to fall asleep after stress, but at least, after a short time, but worth the effort. Drink a cup of mint tea or a little valerian and go to sleep, think about how huge the world is with its amazing possibilities and what situation that you are so worried about is insignificant in comparison. After sleep, you will feel how the tension has subsided, and everything around has become much brighter and more pleasant.

7. Share with a loved one. When you feel the support of a friend, it will become much easier and your worries will subside. In addition, it is easier for an outsider to adequately assess the situation, and as a rule, the scale of the tragedy in his eyes is much smaller than in yours; perhaps a friend’s arguments will help you cope with tension after stress. If you don’t yet have a person to whom you can trust your experiences, write about them in your personal diary; expressing yourself on paper also helps get rid of feelings after stress.

8. Avoid drinking caffeinated or alcoholic drinks after stress. It will be even more difficult for your nervous system to recover from stress after being heated by substances that have an stimulating effect rather than a calming one.

19. And if a stressful situation takes you by surprise, then there are ways to relieve stress quickly!

Sometimes stress brings good dividends to people - one famous actress earned millions thanks to her stress - interesting? !

At an Israeli resort, a cook's assistant fired from the hotel started a massacre by opening fire and barricading himself in the kitchen. It was only thanks to the composure of the arriving special forces that he was neutralized. Self-control of special forces employees of all countries is taught first of all.

Can we - ordinary people- adopt the self-control technique of special forces in order to be able to control your emotions and not splash out anger, preserving your own nerve cells? I shared my professional secrets only for our readers. Oleg Tarasov, candidate master of sports in hand-to-hand combat.

HOW TO MANAGE YOURSELF IN STRESSING SITUATIONS AND NOT BE NERVOUS

If you feel that the conversation is threatening to turn into a scandal, do not let yourself be caught in the trap. It’s best to start training on little things - in small skirmishes in transport, in a store, when you just don’t like something, etc. Then in a really serious stressful situation you will be able to quickly control yourself.

Method one. Abstraction.

A very simple way: when you lose control, think about a completely different, pleasant situation or moment. For example, about which tropical island you would like to spend your next vacation on, or about the great movie you watched yesterday.

Result. The point is to distract yourself from the irritating factor. Then the adrenaline will not have time to release and all complaints can be expressed calmly, which will speed up the resolution of the problem.

Method two. Check.

This method is very similar to what psychologists advise: count to ten, for example, for a child who does not obey.

Result. It becomes possible not to show your uncontrollable emotions.

Method three. Physical.

You can help yourself with anything physical actions which you will do with force: clench and unclench your fists, crack your fingers. You can simply twirl an object in your hands. Prerequisite- fix your attention on what you are doing (“I clench my fists,” “I twirl the pen in my hands”).

It also helps to freeze and tense every muscle of your body as you inhale and relax as you exhale.

Result. You calm down.

HOW TO QUICKLY CALM DOWN AND COLLECT YOURSELF

If you are nervous, you can, of course, take a relaxing bath and, covered with a blanket, read your favorite book. But if you are now in your boss’s office or have an important presentation coming up, you need to be able to quickly, simply, and most importantly, quietly calm your nerves. The moment you start to get angry or very nervous, the body releases a large number of adrenaline. All “calming” techniques are designed to quickly reduce its level. When there is a lot of adrenaline in the blood, the heartbeat quickens, the muscles are in hypertonicity, breathing becomes erratic and intermittent. Correct breathing- the most effective way to “burn” adrenaline: the more oxygen your muscles receive, the faster the adrenaline will decrease. There are several ways to breathe.

Technique first.

It is aimed at ensuring that during times of nervous tension, breathing comes into line with the state of the body. It is necessary to breathe frequently and deeply. Take 3-4 deep and quick breaths. Inhale through the nose, exhale through the mouth. Then pause for 5 seconds and breathe as comfortably as possible. Then inhale and exhale again. Repeat this 3-4 times.

Result. A lot of oxygen enters the body, and adrenaline leaves. And since there are no stimulating factors, the person calms down.

Second technique.

It aims to use breathing to force the body into a calm state. Breathe a little deeper than usual. Just a little. If you breathe deeply, you will feel dizzy, and you will achieve the opposite effect. Think about how you breathe correctly. This technique is less noticeable than the first and is suitable for those who, for example, this moment the nervous boss scolds in a raised voice.

Result. Oxygen relieves the body of adrenaline, and thoughts focused on breathing help you “rise” above the situation and perceive what is happening more adequately.

Third technique.

It is associated with small muscular movements. But the goal is still the same - to reduce adrenaline levels.

As you inhale sharply, clench your fists as tightly as possible, digging your nails into your palm, and sharply, without pausing, throw your fingers forward as you exhale.

It is enough to make 10-12 such movements. At the same time, you need to think about what you are doing with your hands and concentrate on it.

Result. With sudden movements you “burn out” adrenaline. Focusing on movement and breathing helps distract you from anxious thoughts.

Chronic nervous tension is a companion of our time. We are constantly nervous and worried about something in our lives: about ourselves and our future, about loved ones, relatives, about children, about work, about money and many other, not always important things. Many anxious thoughts run through your head every day, causing constant stress. Many are in nervous tension, without even realizing the real reason for your anxiety. Therefore, in this article we will talk about how to calm down when you are very nervous, how to find harmony and inner peace.

Worry and anxiety are a natural, and even useful, tool with which our body informs us about external threats. This is why the fight against stress is often ineffective. Unfortunately, there is no one universal technique or “don’t be nervous” switch. What works great for helping some people stay calm is completely ineffective for others. Therefore, try and choose exactly the method that will help you calm down and not be nervous.

Square breathing exercise

Helps cope with anxiety and excitement, easily move from a negative to a neutral, calm state. The square breathing technique can be used if you are very nervous before meetings, important negotiations, public speaking, or exams. The exercise is very simple, anyone can do it, and does not require special training, it is performed in 4 steps:

take a breath and at the same time count to yourself: “one thousand one, one thousand two, one thousand three, one thousand four...” (as is more comfortable)
hold your breath for the count of one thousand one, one thousand two, one thousand three, one thousand four...
now exhale to the count of one thousand one, one thousand two, one thousand three, one thousand four...
now hold your breath again, counting to yourself one thousand one, one thousand two, one thousand three, one thousand four...

Square breathing pattern: inhale (4 sec) – hold your breath (4 sec) – exhale (4 sec) – hold (4 sec) – repeat from the beginning. Moreover, the duration of inhalation and exhalation can be selected individually, it can be 4 seconds, maybe more - 6-8 seconds, or less, the main thing is that it is comfortable to perform the exercise.

Diaphragmatic breathing

When a person is excited or nervous, his breathing becomes rapid and intermittent (the person breathes through his chest). A little explanation: there are several types of breathing. Most people expand when breathing middle part sternum. This chest breathing. If breathing is carried out top part sternum – high costal breathing. However, it is more useful and effective for calming and relaxation - diaphragmatic breathing, that is, breathing with the participation of the diaphragm, breathing with the stomach. In order to calm down and get rid of stress, we take a deep breath, absorbing a large volume of air, and then exhale it slowly. It's called very deep breathing. For many, this will be an effective tool for anxiety and nervousness. In order to learn to breathe with your diaphragm, you must adhere to the following recommendations:

Lie on your back and place a book on your stomach. You need to breathe so that the book rises with your breath.
Sit in a comfortable position, straighten your posture and place your right hand on your stomach and your left hand on your chest. Breathe in such a way that only your right hand moves.
It is desirable that the inhalation and exhalation be equal in time. To do this, it is most convenient to count the beats of your heart. Inhale 4-6 beats - exhale the same amount.
To enhance the effect, you can repeat the affirmation to yourself: “With every breath I relax, with every breath I smile.”

"Byaka-zakalyaka"

The technique is simple, but very effective in combating not only anxiety, but other negative emotions and experiences. It can be classified as art therapy, and it takes from 5 to 15 minutes to complete. Instructions:

Take a pen or pencil, a sheet of blank paper, or better yet several at once, because with strong emotions one may not be enough.
As a rule, excitement is physically felt in a specific part of the body: in the chest, in the stomach, in the head, in the form of spasms, clamps, or simply vague unpleasant sensations, i.e. you need to determine the localization of your destructive emotion;
mentally set yourself that all the excitement comes out onto paper through your hands, leaves your body, and never returns; There are no strict recommendations here, everything is done in any form, as you like best;
you just start moving a pencil or pen across the paper without controlling your movements. If you do everything correctly, your hand itself will begin to draw all sorts of lines, “scribbles”, write out all sorts of pretzels; do it until you feel relief, until you feel that enough is enough (if you have hardened one sheet, feel free to take the next one);
Next you need to get rid of the drawn “masterpiece” using any in a convenient way: you can tear it into small pieces and flush it down the toilet, you can burn it and scatter the ashes to the wind, crush it, trample it and throw it in the trash, or come up with your own way - the main thing is to get rid of your “negative creation”.
Enjoy the relief, it usually comes fairly quickly.

This technique is quite universal; it can be used to relieve anxiety, irritation, resentment, worries, and any stress. For a longer lasting effect, you need to repeat it more often.

Contact with water

One of the simplest and most accessible ways to calm down, especially if you are very nervous and worried, is any contact with water. Scientists have long noted that the sound and contemplation of running, running water, the sound of waves calms, relieves fatigue, and promotes deep relaxation. So, if you need to calm down quickly, you need to:

Drink a glass of plain water in small sips - incredible, but it helps;
go to the bathroom, turn on the water, hold your hands under running water for as long as possible;
wash the dishes, the floor, something else;

When you have a little more time:

take a shower, contrast is most effective;
take a hydromassage bath, if possible;
go to the pool, lake, swim (double effect: the calming effect of water + physical activity);
go out into nature, sit by a stream, by a river, look at the water.
walk in the rain without an umbrella; It is not suitable for everyone, since there is a danger of catching a cold, but the effect is amazing. Anyone who has accidentally gotten wet in the rain knows that then you come home, and your soul is happy, it’s unclear why, problems fade into the background, just like in childhood, when you got ankle-deep into a puddle, and you’re happy...

During physical activity, the body releases certain chemical substances, which explains the usefulness of physical activity for mental state person. These substances include endorphins. Their action is similar to that of opiates - they dull painful sensations and induce a state of calm and tranquility. Another substance, dopamine, is an antidepressant and is also produced by the body during physical activity. Improvement psychological state thanks to physical activity based on physiological basis, and this is a scientific fact.

The positive effect persists for several more hours after “physical exercise,” or rather, after “after physical exercise.” The most accessible types of physical activity:

general cleaning of the apartment;
washing by hand, washing floors, windows;
dancing;
yoga class;
walking, running, cycling.

Meditation

Meditation techniques are the most popular and accessible to master. They have been sufficiently studied in terms of relaxation and positive effects on physical and psychological health.

Many people think that meditation takes a lot of time and don't even try it. effective method. Here are some of the shortest and most effective meditations that will help you quickly calm down and not be nervous.

Exercise: Track your own thoughts

Find a quiet place where no one will disturb you, close your eyes. For 5 to 10 minutes, simply observe the thoughts that come to your mind. In this case, the main thing is not to do anything, not to strain (even mentally) - you just need to observe. Allow your thoughts to simply come and go, without any judgment about what is happening. Most likely, there will be complete confusion and chaos in your head, a pile-up of sensations, memories, situations, assessments, your own and other people’s statements. This is fine.

After the first minutes of this exercise, you will notice that your thoughts slow down and you become calmer. At a certain point, you abstract from everything, you become just an observer. After some time, you will begin to notice that small pauses appear between thoughts. During these periods of thoughtlessness, you will be able to feel true peace and tranquility.

Calming reflex technique

This technique was proposed by psychologist Charles Strebel. The author claims that this technique allows you to relax very quickly, with systematic training in 6 seconds. So, the technique itself:

Focus on what worries you.
Smile to yourself. This will help relieve tension from the facial muscles.
Tell yourself: “My body is relaxed and my mind is actively awake.”
Inhale lightly and calmly.
As you exhale, relax and lower your lower jaw - when correct execution upper and lower teeth should not touch
Imagine how heaviness and warmth spread throughout your body from head to toe.

“Instant Calm” technique

Continuous breathing. Despite the appearance of excitement, continue to breathe calmly, evenly and deeply.
Positive facial expression. As soon as you feel yourself starting to get nervous, smile slightly.
Appearance. Imagine that you are being lifted by a thread - straighten your chest, stretch your neck, lift your chin.
Release a wave of relaxation to tense parts of your body.
Soberly assess the situation, tell yourself: “Everything that is happening now is real, and I will find the best solution.”

Meditative breathing: basic exercise

The technique of pure observation of your breathing is simple and effective at the same time, does not require special skills, a state of relaxation and calm occurs quickly, within a few minutes. Close your eyes, get comfortable, and just watch your breath. You should not strain, try to influence the rhythm or depth of breathing - just observe. Concentrate on how the air enters the lungs through the nostrils and then comes out again. Inhale - exhale. This is the simplest technique, applicable in almost any situation. After some time, you will be able to notice how your breathing becomes slower and calmer. The more consciously and carefully you observe your breathing, the faster you will feel calm.

In this article I will talk about how to stop being nervous. I will explain how to remain calm and cool in any life situation without help. calming tablets, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but I will also explain how you can stop being nervous in general, bring the body into a state in which this feeling simply cannot arise, in general, how to calm your mind and how to strengthen nervous system.

The article will be structured in the form of sequential lessons and it is better to read them in order.

When do we get nervous?

Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and simply worry about all sorts of little things. It is important to understand that nervousness has how psychological so and physiological reasons and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to worry, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, worry about the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant or responsible. I think that a threat to life does not often loom before us, ordinary people. Therefore, I consider situations of the second type to be the main reason for nervousness in everyday life. Fear of failure, of looking inappropriate in front of people- all this makes us nervous. In relation to these fears, there is a certain psychological attunement; this has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let’s start with understanding the nature of nervousness.

Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?

Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, concentrate, it is difficult to sit still, we want to occupy our hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.

Therefore, it is necessary to firmly understand that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is simply a certain mental mechanism embedded in a system of habits and/or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why eliminate this? Because when you're nervous:

Your thinking ability decreases and you have a harder time concentrating, which can make things worse and require your mental resources to be stretched to the limit.
You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
Being nervous often can lead to various diseases(Meanwhile, a very significant part of diseases stem from problems of the nervous system)
You worry about little things and therefore do not pay attention to the most important and valuable things in your life.
you are susceptible bad habits:, alcohol, because you need something to relieve tension

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand psychological pressure, lost control and were deprived. So we will work with you on this.

Here is the first lesson, during which we learned that:

Nervousness does not bring any benefit, but only hinders
You can get rid of it by working on yourself
IN Everyday life there are few real reasons to be nervous, since we or our loved ones are rarely threatened by anything, we mostly worry about trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article and tell you why this is so.

You should configure yourself like this:

I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!

Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced big pain. I couldn’t pull myself together in stressful situations, I worried about every little thing, I even almost fainted because of my sensitivity! This had a negative impact on health: pressure surges, “panic attacks,” dizziness, etc. began to be observed. Now all this is in the past.

Of course, I can’t say now that I have the best self-control in the world, but all the same, I stopped being nervous in those situations that make most people nervous, I became much calmer, compared to my previous state, I reached a fundamentally different level of self-control. Of course, I still have a lot to work on, but I’m on the right path and there is dynamics and progress, I know what to do.

In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking about what helped me. So if I weren’t such a painful, vulnerable and sensitive young man and, then, as a result personal problems If I hadn’t started to remake myself, all this experience and the website that summarizes and structures it wouldn’t exist.

Lesson 2. How to stop being nervous about anything?

Think about all those events that make you nervous: your boss calls you, you take an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of an altercation on public transport or on the road on a life-long scale, and is it really such a terrible thing to be late for work and be nervous about it?

Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, take a break from current moment. I am sure that from this perspective, many things that you are nervous about will immediately lose their significance in your eyes, will turn into mere trifles, which they certainly are and, therefore, will not be worth your worries.

This psychological setting helps a lot stop being nervous about anything. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of reason, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event, during and after it.

Lesson 3. Preparation. How to calm down before an important event.

Now some important event is inexorably approaching us, during which our intelligence, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event could be a final interview for the job you dream of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this condition does not prevent you from focusing on the goal and achieving it.

And you realize that an important event awaits you ahead, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole life for you: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!

Now we bring our thoughts to calm, relieve the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm down the fuss and not think about anything. Free your head from thoughts, relax your body, exhale and inhale deeply. The simplest breathing exercises will help you relax.

Simple breathing exercises.

It should be done like this:

inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
keep the air in for 2 counts/hits
exhale for 4 counts/beats
do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

In short, as the doctor says: breathe - don’t breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

If you feel that your breathing allows you to take deeper inhalations/exhalations, then do the cycle not 4/2 seconds but 6/3 or 8/4 and so on.

You just need to breathe with your diaphragm, that is, with your stomach! During times of stress, we breathe rapidly from the chest, while diaphragmatic breathing calms the heartbeat, suppressing physiological signs nervousness, bringing you into calmness.

During the exercise, keep your attention only on your breathing! There should be no more thoughts! It is most important. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. When practiced regularly, breathing practice not only helps you relax here and now, but also in general puts the nervous system in order and you are less nervous without any exercise. So I highly recommend it.

You can see my video on how to do diaphragmatic breathing correctly at the end of this article. In this video I talk about how to cope with panic using breathing. But this method will also allow you to get rid of nervousness, calm down and pull yourself together.

Other relaxation techniques are presented in my article.

Okay, so we are prepared. But the time for the event itself has already arrived. Next I will talk about how to behave during the event so as not to be nervous and to be calm and relaxed.

Lesson 4. How to avoid nervousness during an important meeting.

Pretend to be calm: even if not emotional mood, nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your current state. Expressing outer peace helps to achieve inner peace. This works on the principle feedback, not only your well-being determines your facial expressions, but also your facial expressions determine your well-being. This principle is easy to verify: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the calmer you want to appear, the more relaxed you actually become.

Watch your facial expressions, gestures and intonation: The feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And it’s not just that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts on one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.

Eliminate all markers of nervousness: What do you usually do when you're nervous? Tugging in your hands ballpoint pen? Are you chewing on a pencil? Tie it in a knot thumb and the little toe of the left foot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.

Take your time: rush and bustle always sets a special nervous tone. Therefore, take your time even if you are late for a meeting. Since any rush very quickly disrupts composure and a calm mood. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how much you are rushed, do not rush, being late is not so scary, it is better to save your nerves. This applies not only to important meetings: try to get rid of haste in every aspect of your life: when you are getting ready for work, traveling in public transport, doing work. It's an illusion that when you rush, you achieve results faster. Yes, the speed increases, but only slightly, but you lose a lot in composure and concentration.

That's all. All these principles complement each other and can be summarized in the call “ watch yourself". The rest is specific and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with your answer, carefully weigh and analyze everything. No need to try to impress everyone accessible ways, you will produce it anyway if you do everything correctly and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.

Lesson 5. Calm down after the meeting.

Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event: I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.

Lesson 6. You shouldn’t create any reasons for nervousness at all.

This is a very important lesson. Typically, a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything and are confident in yourself, why should you worry about the result?

When I was studying at the institute, I missed a lot of lectures and seminars, went to the exams completely unprepared, hoping that I would pass and somehow pass. In the end, I passed, but only thanks to phenomenal luck or the kindness of the teachers. I often went for retakes. As a result, during the session I experienced such unprecedented psychological pressure every day due to the fact that I was trying to prepare in a hurry and somehow pass the exam.

An unreal number of people were destroyed during the sessions. nerve cells. And I still felt sorry for myself, I thought so much had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass I could provide myself with all the intermediate control tests - but then I was laziness and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and about the fact that I would be drafted into the army if I I won’t hand over something, because I would be confident in my knowledge.

This is not a call not to miss lectures and study at institutes, I’m talking about the fact that you need to try yourself Do not create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and don’t put it off until the last minute! Always have in mind ready plan, or better yet, several! This will save you a significant part of your nerve cells, and in general will contribute to great success in life. This is a very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system and how to stop getting nervous over trifles

In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of peace. And the next thing I will tell you about will be those rules, following which you can strengthen your nervous system and experience less nervousness in general, be calmer and more relaxed. As a result of this you will understand how to stop being nervous over trifles. These methods are focused on long-term results; they will make you less susceptible to stress in general, and not just prepare for an important event.

Firstly, in order to correct the physiological factor of nervousness and bring the nervous system to a state of rest, you need to regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
Secondly, go in for sports () and carry out a set of health-supporting measures ( cold and hot shower, healthy eating, vitamins, etc.). IN healthy body healthy mind: your moral well-being depends not only on mental factors. Sports strengthens the nervous system.
Walk more, spend time outdoors, try to sit in front of the computer less.

Every day a person is exposed to dozens of stressful situations: problems at work, troubles in his personal life. Before an upcoming meeting or performance, coping with nerves is even more difficult. The person sweats, his breathing becomes difficult, his speech is confused.

Every modern man must know quick calming techniques

Calming the nerves is the speaker’s primary task. Simple techniques and self-analysis will allow a person to quickly calm down.

The nature of nervousness

The nervous system regulates processes in the body. However, her strength is not enough to endure constant stress. Although, at its core, nervousness is a normal reaction of the body to a potential threat or irritant - a situation that triggers chain reaction consisting of protective mechanisms.

An inadequate reaction or distorted perception of reality leads to increased excitability. In this state, a person is not able to control the situation. Sensitive people with a fine mental structure, who give up due to the influx of difficulties, should firmly know how to calm their nerves.

Causes of nervousness

Increased anxiety and stress do not happen without a reason - the body’s reaction depends on the person’s psyche. There are three main types of external reasons for which neurosis occurs:

Physiological. Diseases internal organs contribute to spontaneous attacks of panic attacks. Disorders of the thyroid gland, digestive organs and endocrine system leads to nervousness. For female body The cause of increased nervous excitability is the menstrual cycle.
Psychological. Psychological reasons nervousness is associated with a constant mental load: stress, overwork and chronic lack of sleep – common reasons nervous tension.
Reaction to stimulus. An external stimulus is any phenomenon: sounds, smells, difficult life situations. The reason for neurosis is an atypical perception of what is happening, which does not cause discomfort to others.

The reaction to a stimulus is difficult to predict in advance. The opinion that you can calm yourself down through self-restraint and self-control is wrong. For nerves, drug and physiological therapy are prescribed.

Determining the root cause of neurosis allows you to get a complete picture of what is happening: during the examination, internal pathologies or psychological trauma that could cause an inappropriate reaction.

Self-doubt, as a source of nerves, is overcome by psychoanalysis and behavior correction.

Defense mechanism or interference

Why do neuroses need to be treated? Phenomena such as increased excitability and aggression destroy social connections person. Relationships at work, in the family and among friends suffer from constant nerves. Attacks that cause hysteria are considered a dangerous psychosomatic symptom. After depression or stress, new problems enter a person’s life – mental disorders.

Both adults and children should be treated for nerves at home or with the help of specialists. The patient's age is simply a factor, not a determining factor. Timely assistance is especially important during the period of personality formation, since increased nervousness entails character changes.

Defense mechanisms are of an unconscious nature: increased nervousness occurs before awareness of what is happening. The premonition of failure is tantamount to failure itself - a person perceives the situation in a distorted way. At the subconscious level, trouble has already happened. To protect the psyche, the body produces a number of symptoms that signal danger. This is how defense mechanisms work. They are not dangerous if their root cause is justified - the person is under threat. Subjective reasons, enhanced by stress and fatigue, trigger an enhanced defensive reaction.

Fatigue can increase nervousness

Symptoms of increased nervousness

Understand how it works defense mechanism, is not difficult: people tend to worry about significant events And important events. A slight jitter is a normal reaction. Nervousness is manifested by increased sweating, trembling in the arms and legs, rapid heartbeat. It is not difficult to recognize an anxious person: it is difficult for him to concentrate and collect himself. Expressive personalities at such a moment begin to freak out, because they cannot cope with their emotions.

Neurosis has the following symptoms:

decline mental abilities human – the individual is incapable of rational thinking;
deterioration of physiological reactions: facial expressions and movement coordination are impaired;
increasing level of fatigue - things don’t get better at home; sleep is disturbed: there are difficult dreams and nightmares that do not allow you to get enough sleep;
increasing anxiety: it does not go away before going to bed, and the next morning the person wakes up nervous and tired;
violation of daily routine and nutrition.

An anxious person transfers negative experiences to monotonous habits.

Cigarettes, alcohol, causing harm to oneself (self-harm) - all this is done to distract oneself: the person concentrates attention on one action. And the chosen activity completely distracts from anxious thoughts.

This really calms the nervous system, but only partially - alcohol and medications, interacting, increase the excitability of the central nervous system.

Methods for dealing with nervousness

To calm nerves at home, use safe folk recipes and proven methods. Tempering the body, exercises to strengthen the body and soothing teas will help you get rid of constant anxiety. How to stop being nervous about anything: methods for treating adults and children:

Pouring with cold water. Gradual hardening will calm your nerves at home without taking sedatives. Healthy body characterized by increased stress resistance and endurance.
Drinking a decoction of soothing herbs. Effective method, which allows you to quickly stop being nervous, includes taking tea or tincture. An infusion of birch leaves reduces the excitability of the nervous system: one hundred grams of crushed leaves are infused in two glasses of boiling water for at least 6 hours, and then filtered. The infusion helps to quickly stop feeling nervous when taken regularly three times a day before meals.
You can quickly calm your nerves using modern psychological methods(as prescribed by a psychologist).

You won’t be able to calm frayed nerves by replacing one stimulus with another. Smoking, games, watching TV create the appearance of calm, because they simply suppress negative emotions without getting rid of them.

It is difficult for people with drug addiction to calm down on their own at home: the addiction weakens the nervous system. How can you calm your nerves on your own? Use several home treatment and prevention methods at once.

Birch leaves - natural sedative

Psychological techniques

Exercises that you can use to calm yourself down are listed below. The main basis is a change in the usual regime, a change in physical activity and rest.

How to calm your nerves at home:

Relax your body. Exercises for the muscles of the face and lower back are good for calming: the forehead, eyes, and back relax. To improve blood supply, pronounce loud sounds. The more muscles around the mouth are involved, the easier it is to help yourself.
Breathing control helps a lot: exercising as a gymnast makes you straighten up rib cage. Proper abdominal breathing helps cope with anger.
Visualization. Emotional memory is the strongest defense against stress and neurosis. A person imagines future events, thinking them through to the smallest detail, and stops being nervous. Visualization is simple: you can create images at work, on public transport or at home. You need to use all your imagination to recreate a realistic picture.
Emotional transference helps to calm down before a speech or meeting: attachment occurs positive emotions to what used to cause panic.

Self-control and self-regulation form the basis of effective psychological techniques calming the nerves: autogenic training and autosuggestion. Base autogenic training– muscle relaxation combined with self-hypnosis. The technique comes from hypnotherapy and is a means of self-education of the individual. Autosuggestion helps weak individuals.

In cases of prolonged stress, balance exercises help well, as they prevent the destruction of the nervous system.

How can children and teenagers stop being nervous? You have to convince yourself a certain model behavior: during the exercise, a person dictates to himself a set of qualities that need to be cultivated in himself; those reactions with which his inner world is combined.

An experienced psychologist will tell you how to calm your nerves - he will select the type of autosuggestion. At home, you can simply tune in to the right mood and try not to succumb to temporary fear.

Fear Analysis

The psyche is analyzed to eliminate attacks in the future: stress is a result, and not the cause of disturbances in the functioning of the central nervous system. Dialogue with yourself will help relieve tension before and after a meeting or speech: communication between an individual and his subconscious allows him to manage his life. It also frees you from lingering traumas and unpleasant experiences. The following will also help relieve stress and nervousness:

psychoanalysis conducted by a psychologist. after such a session it is easy and simple to calm down;
art therapy (expression of repressed emotions through drawing or modeling with clay). This method reveals the true problem, expressed by nervousness over trifles;
a diary that will give you the opportunity to understand the essence of the problem.

A person must observe himself: know what makes him calm, and vice versa, unbalances him; be able to calm down quickly and without medications - pick up individual method which will help relieve stress; identify the stimulus.

Fears are suppressed negative emotions. When a person is not at peace with himself, stress increases. It is necessary to get rid of phobias and nervousness. With strong anxiety, calming one’s nerves has symptoms of neurosis. But this should stop a person from fighting for his peace of mind.

Keeping a diary will help you understand the essence of the problem.

Relaxation day

To come out of tension means to understand the nature of anxiety. Constant problems grueling work and disrupted daily routine entail serious consequences for the psyche: a person gets tired quickly, neither pills nor exercises calm him down. The wrong balance between work and rest is to blame for poor health.

It's not enough to think about good things. To calm down you need to create special conditions: plan a vacation, put aside accumulated tasks and devote the whole day to relaxation. Relaxing baths soothe the body with essential oils, walks in nature, a trip out of town and new hobbies. Simple rest can relieve stress and recharge a person with vital energy.

You can make any day of the week a day of relaxation. There is no need to be tied to the date or schedule of those around you. A long-planned tour of the interesting places cities, receiving guests, walking along the seashore.

The main thing is not to think about global problems. An activity for the soul will relax the nervous system: going to the cinema or theater. You cannot force yourself to be calm if circumstances force you to defend yourself - you should listen to calm music all day and communicate with good people. Tension will go away when a person allows himself to think about pleasant things.

Walking in nature is a great way to relieve nervousness.

Calming techniques for pregnant women

Hormonal changes during pregnancy cause increased voltage, after giving birth, everything returns to normal. A pregnant woman needs to adopt several exercises to calm herself down, because drug treatment harms the fetus.

How to calm down and not be nervous for a pregnant woman: take daily walks fresh air, take more rest from routine tasks, do things lightly physical exercise. Staying locked up at home is the worst thing an expectant mother can do. Calming exercises do not interfere with the child’s development: swimming, slow running and breathing exercises are useful for a pregnant woman. Sports and healthy image life calms the nervous system.

Drug treatment

Treatment should be started gradually so as not to traumatize the psyche. A course of sedative tablets is prescribed by a specialist. Self-medication will harm the individual: the individual will not be able to live in society due to aggressive, unstable behavior.

If tension is accompanied depressive state, a course of anti-depressants is prescribed. The role of sedatives is to reduce anxiety levels.

For elimination additional symptoms Other medications may be needed. Fluoxetine helps you cope with difficult thoughts. Taking sleeping pills is recommended for patients with sleep disorders. You should take a break between taking medications. What can quickly calm the nerves of people who have experienced prolonged stress? Take a course of tranquilizers. It is prescribed by a doctor. Not excluded side effects from taking sedatives: drowsiness and lethargy, which interfere with work and leading an active life.

Fluoxetine is a sedative

How to stop being nervous outside the home

How to stop being nervous over trifles? The question that is asked sensitive people and individuals who deal with emotional stimuli on a daily basis. Tension is caused by memories of past mistakes - bad relationships with superiors, negative experiences will cause nervousness in the workplace. A person will again experience anxiety in studying if the last exam ended in failure. Helps to cope with anxious thoughts:

simple breathing exercises(immediately before an important meeting or exam);
affirmations – daily work on negative thoughts;
focusing on the main goal is a simple way to distract from external negativity;
comprehensive body warm-up – physical exercises that will relieve bad thoughts and relieve fears.

In order to calm down on your own, it is better to use an integrated approach: stress resistance increases due to daily work over your own thoughts and body. Without eliminating the root cause of neurosis, the only way out from the situation - a decrease in tension.

Emergency measures and sedatives They are not a primary treatment and will not prevent future panic attacks and jitters. It is better to take care of mental health before serious disorders appear.

Warm-up will banish fears and reduce anxiety

Breathing exercises

The root of the problem is awareness of the upcoming event. A person is frightened by the unknown, spontaneity and an unknown outcome. The speaker (or organizer) begins to worry a few days before the meeting: the speed of reaction depends on the individual characteristics of the psyche. On the eve of the speech, the speaker may drink alcohol or sedatives, thereby aggravating your condition - slow down the reaction.

Breathing exercises will help you better understand how to calm your nerves without sedative medications or addictions, because breathing itself is natural process in the human body. If it is interrupted, the person is afraid of something; if it becomes more frequent, the individual experiences tension; if it slows down, the person has heart problems.

How to calm down and stop being nervous:

1. Setting the breathing rhythm. It adapts to the internal processes in the body - each inhalation and exhalation corresponds to the pulse rate. The pulse is measured at the neck or wrist.
2. For every 4 pulse beats, one breath is taken. Slowing down your breathing will reduce internal tension. The exercise should be done for no more than 10 minutes.
3. Breathing alternates with air retention. For every second beat, the person holds his breath, then, on the 4th beat, he exhales and returns to the previous rhythm.
4. The interval between breaths increases, and the breath hold lasts from 2 to 4 seconds. It is important in what position a person performs the exercise: a comfortable sitting and standing position. Lying exercises are not recommended.

In order not to worry, the rhythm is maintained for 10-20 minutes. After 2-3 minutes, the body adjusts to breathing and nervousness automatically decreases. While performing the exercise, a person fully concentrates on completing the task - one cannot be distracted by conversations or other matters.

Advice from psychologists concerns abdominal and shallow breathing: after holding air, you should not take a deep breath. Jerky breathing exercises will increase symptoms of nervousness.

Acupuncture against nerves

A quick way to reduce central nervous system activity is acupuncture. An ancient method that allows you not to worry about future events is based on location important points on the human body. You can do massage at home.

Energy nodes are responsible for the main systems. The effect on the central nervous system will help you calm down properly. Acupuncture does not lead to lethargy and confusion - composure before a meeting will not be affected. The main points for calm are:

centered at the bottom of the chin;
between the fingers (with back side palms);
at the base of the index finger.

To calm down, you need to press on the indicated points for 2-3 minutes. Using moderate pressure without excessive pressure will help reduce anxiety. For a man, more physical effort is required: working with the points takes from 3 to 5 minutes.

After acupuncture, you need to stretch your hands and light massage. The palms are gently massaged clockwise. You can play soothing music during the exercise.

Acupuncture will help you regain your strength

Nervousness before a performance

The psychologist's advice on how to quickly relax concerns morale. If a person cannot cope with anxious thoughts, it will be difficult to calm the body. Vanity is a favorable environment for the development of neurosis.

The more organized the meeting and preparation for the event, the easier the emotional reaction will be.

If a person is afraid of the unknown, he needs to schedule the meeting in stages: a drawn up plan will help avoid unpleasant surprises.

Calmness at a meeting

After breathing exercises You can do a light warm-up - you shouldn’t strain yourself too much and exhaust your body. Learn simple exercises You can do it at home: you need to stretch your neck, arms, forearms and feet. Clamped arms and legs create the appearance dangerous situation, a person is literally trying to take up less space in the environment. For the same reason, you need to keep your back straight.

During a meeting, you need to control your body language:

External calm is expressed by relaxed hands: soft and flexible fingers hide nervousness. External self-confidence helps you relax. The body receives a signal to calm down and anxiety levels decrease.
Cyclic affirmations help you relax. For any reason and at any meeting, in order not to be nervous, a person repeats a consonant phrase to himself. It could be a slogan, an inspirational quote, or a message to yourself. The more often a person repeats an affirmation, the stronger it becomes.
Control of facial expressions and gestures. A relaxed appearance and lack of nervousness is expressed in the way a person sits and conducts a dialogue. Hidden anxieties are expressed through body language. It is impossible to hide your worries without working on your facial expressions and gestures. You can practice your facial expressions at home in front of a mirror. The feedback principle works flawlessly - external confidence smoothly turns into inner peace.

The psychologist's advice is expressed in two simple rules: no rush and no irritants. Before the meeting and directly while meeting new partners, eliminate factors that can cause neurosis. The markers are removed from the speaker's field of view.

Panic for any reason around an alarmed person will harm the performance - it is necessary to create the most comfortable and relaxed atmosphere possible. The rule of an experienced psychologist “watch yourself” will allow you to concentrate on important issues.

How to calm down after a meeting

Working people are concerned about how to calm their nerves without drugs after a difficult meeting. It is not easy to get rid of nerves as a consequence of emotional stress: jitters and panic attacks continue. To calm your nerves and relieve stress, you need to switch to a more easy task, for example, go to the gym. Exhausting workouts or yoga classes will help calm your nerves. Spiritual practices will lead to enlightenment and relief from heavy thoughts.

Taking a tea break helps get rid of the nerves that arise when performing a complex financial transaction. A person needs to drink any warm drink while thinking about a future vacation or a recently watched movie - the distraction will ease the pressure on the psyche. If an employee becomes angry, they must leave the office or workplace. A change of environment will quickly free your head from work problems.

After work, you should remove the accumulated tension

Situations from life

How can you calm your nerves at home? Preparing for stress is the absence of stress in a truly stressful situation. So, before the flight, it is recommended to review the travel plan again and not think about it until you pass passport control. Relaxing music will help you gain control of yourself during takeoff.

Group games help relieve nerves at work in a large group. The psychologist's advice on this matter is simple: play Crocodile, or a road game.

Collective creative activity reduces stress levels. And trips to nature - The best way to strengthen relationships between colleagues.

Strengthening the nervous system

Psychology identifies the question “How to stop being nervous and start living” as an important aspect of a person’s mental health. Self-education techniques help calm the nervous system. Stopping giving in to fear and aggression is the goal of a successful person.

How to safely calm your nerves at home? First of all, a person must pull himself together - the truth, whatever it is, cannot change his goals. Stopping being nervous is tantamount to stopping doubting yourself. Will help to strengthen and calm the nervous system preventive actions: they will eliminate physical factor anxiety. This can be done after deep psychoanalysis.

Bad habits do not help calm the central nervous system, but make a person even more nervous, so you need to get rid of them. A person should tell himself: “I can clean up my life, I can change it.” With a calm, measured step, the person moves away from haste and moves on to new level development: into a world in which there is no need to be nervous. And forever opens up endless possibilities.