How to relieve inner tension and relax. How to relieve severe stress and tension: proven methods
Hello, friends! Frequent worries and anxieties undermine not only our mood, but also our health. The direct link between stress and cardiovascular disease does not even need scientific facts, life itself is so revealing. That is why it is very important to be able, or at least know how to shoot nervous tension at home without drugs and alcohol. Both pills and alcohol, of course, can quickly relax to some extent, but this is a “medal” with two sides. There are other, more beneficial ways for the body to get rid of stress.
As part of this problem, sports, the use of soothing herbs (valerian, peony, hawthorn, motherwort), refusal of tonic drinks, meditation are often recommended. All this works! But the effect does not appear momentarily, but you want to calm emotions quickly so as not to bring yourself to angina and headache. Is it possible to somehow help your body and mind quickly relax and calm down? Yes, you certainly may. For quick relaxation and stress relief, there are express methods.
Today I offer you, dear readers, some practical tips that can help reduce stress. Some express tricks are easy to apply not only at home, but also at work if a critical situation arises.
Scream into space
It is best to start with this method, because all the others are already aimed at calming the nervous system. But peace of mind will not be achieved if emotions continue to boil in your soul (resentment, fear, anger, anxiety, etc.).
It is believed that it is impossible to splash out "outside" your negative emotions. You need to behave tactfully, politely and well-mannered, even if you don’t like something. But such a position does not bring any benefit to the person himself. In this case, there is a compromise that helps to relieve nervous tension and not offend anyone.
Many probably know that this method has long been used in Japan. But the point is not the Japanese who care about their health, but the fact that “shouting into space” helps to get out of a stressful state and calm down. You can invite a friend over and talk to her. But it's better to do it alone, when there are no real listeners.
Imagine that in front of you is your offender or just a familiar person who understands you. Say whatever is on your mind. You can scream, swear, cry, hit an imaginary object with your hands. Very often people do this in real life and thereby spoil the relationship - the problem becomes even more complicated.
Just do not forget after such a “shout into space” to ask for forgiveness from the offender, because you poured a lot of negativity on him, albeit virtually. When you calm down, send him a ray of light, wish him well, even if you don’t feel sympathy for him in life.
Favorite dishes
In a state of nervous tension, appetite often wakes up. Many do not recommend seizing stress, however, such a desire is very justified from a physiological point of view. There are products that contribute to the release of endorphins (hormones of joy and pleasure) into the blood and thereby raising the mood. The list of such products includes:
- bitter chocolate:
- bananas;
- Strawberry;
- avocado;
- dishes with cinnamon;
- spicy dishes.
Therefore, if you are "covered", do not neglect your feelings and impulses - eat your favorite dish. Even if you are a strict advocate of proper nutrition or dieting, make an exception for yourself. A portion of ice cream with chocolate and nuts will give you positive emotions and will contribute to correcting the situation. Even the smell of freshly baked bread can help. Scientists have proven that the aroma of buns and pies has a calming effect on our nervous system.
aromatherapy
Since we are talking about smells, it is impossible not to mention special method based on essential oils. In order for the olfactory receptors to transmit a signal to the brain and help thoughts and emotions calm down, use essential extracts of the following plants:
- anise;
- orange;
- grapefruit;
- bergamot;
- jasmine;
- ylang-ylang;
- cardamom;
- cedar;
- lavender.
It is enough to drop a little bit of oil into the water poured into the aroma lamp and light a candle. While the room is filled with a pleasant smell, you can perform massages, exercises, and then go for a cup of delicious chocolate tea.
Natural herbal drops that help with sleep disorders and psycho-emotional lability - DreamZzz
Breath
In Eastern practices, there are special breathing exercises, which help to calm the nervous system, get rid of stress and stop the growing coma of negative emotions. It is about one such technique that is described in the following video, take note:
I hope that the described express methods can help you relieve nervous tension and stress without alcohol. At home, it is not difficult to perform them, the main thing is to pull yourself together in time and act.
Don't let stress take over you!
How to relieve stress, tension and fatigue? How to truly relax and be filled with energy? How to get rid of anxious thoughts and negativity?
Very simple! With our body. Any stress is an overstrain of the muscles. accumulating internal stress provokes the so-called muscle clamp, which intensifies over time under the influence of subsequent stresses.
Muscle clamp ("muscle shell", "muscle block") is a state of chronic tension of various muscle groups responsible for the expression of emotions (including clamps on internal organs). Almost every person has such clamps. All this is the result of unexpressed emotions and childhood traumas that we may not even remember. The more muscle clamps, the faster a person gets tired, the more negative he has, the poorer and more monotonous his emotional life is.
Do not be negative, otherwise all the negativity pops up on the face, and wrinkles from it.
Shahrukh Khan
How to remove the clamps (liberate yourself) on your own, without undergoing special therapy? So, the TOP 10 ways, increasing in terms of efficiency.
10th place: Pay attention and breathe
Pay attention to your body right now. Where do you meet excessive overvoltage? Surely, the shoulders are raised more than necessary, the jaw and mimic muscles of the face may be tense ... Make a circular movement with the shoulders and head; knead the brushes, make 2 times a resetting movement with your hands.
Then take 5 deep slow breaths, and with each exhalation, relax more and more. This exercise also relieves stress and excessive excitement (for example, before public speaking).
9th place: Cry
We all know that we cry, as a rule, after experienced stress. Thus, our body relieves muscle strain, which we received as a result of this stress. Isolate yourself from everyone and cry. It's not hard, just try it. And you will feel how the body will say “thank you”, and pleasant fatigue and relaxation will come.
8th place: Mad hand
This exercise came to us from the Lee Strasberg Institute's Hollywood School of Acting. It helped to liberate such stars as Al Pacino, Robert de Niro, Dustin Hoffman, Angelina Jolie.
It is best done in solitude. Imagine that your left hand went berserk and crazy. It's impossible to keep her! She twitches chaotically, convulses, etc. And now the right hand. Then - legs, pelvis and the whole body! .. After 5 minutes, stand up straight and restore breathing.
7th place: Pillow
Take your pillow. Imagine that this is your worst enemy who you hate with all your heart. And start hitting her with all your might! Yell and swear! ;) This is one of the most effective therapeutic exercises in body-oriented psychotherapy.
6th place: Banya
The pores of the skin expand, the heat penetrates the muscles and internal organs and removes almost all the clamps. That is why after the bath it is so good; I don’t want to think about problems at all, and even more so to swear at someone. Any stress is muscle clamps. When they are not, there is no stress either.
In a healthy body healthy mind.
folk wisdom
5th place: Creek
Arthur Janov, one of the most famous psychotherapists in America, discovered in 1968 the method of "Primary Therapy" with the help of a loud cry. At one time, this therapy helped to gain confidence and peace of mind for Steve Jobs and John Lennon, who then released the song Mother. Scream therapy is one of the most powerful ways to get rid of negative emotions and psychological trauma since childhood. Shout! From the heart! Loud, furious, hysterical... whatever! It instantly relieves stress and tension.
And you can also scream with pleasure and delight on the rides! It also liberates!)
4th place: Dance
Get yourself an mp3 - an album of your favorite music. Find 10 minutes of time for yourself and "get off" in a way that you never allow yourself to do at a disco (when "everyone is watching"). But if at the disco you allow yourself everything, then this is also a cool emancipation and therapy!
3rd place: Sex with a loved one
In one of his experiments with flies, Academician I.P. Pavlov tore off the "male" head during mating. And what do you think happened?.. Nothing! The male, as if nothing had happened, continued to mate and brought the started "business" to the end. Another interesting fact: in 50% of cases, sexual intercourse in praying mantises begins with the fact that the female tears off the male's head. So, remember the main thing - during sex, the head is not needed!
2nd place: Massage
There are 4 types of touch in massage:
- stroking,
- pressure,
- tapping,
- pinching.
Your massage partner should try to get a feel for what type of touch your body wants at different times. And then the massage will turn into an exciting journey and real creativity. And, of course, it will be a powerful therapy to remove the clamps.
1st place: Sports!
Yoga, dancing and almost any sport relieves the clamps and liberates. Running, for example, also removes clamps on the internal organs. Does the liver, spleen, lungs begin to “prick”?.. But more effort, a little more running and ... the pain lets go and a second wind opens. Surely, you have heard more than once that “pricking” while running starts where there are problems. This "problem" is often an internal clamp, an overstrain of one or another organ. Running, like many other sports, removes these clamps.
Be liberated! And be happy!!!
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According to statistics, nervous tension develops in every second inhabitant big city. This is facilitated by traffic congestion, constant fuss, stress at work and in the family.
Rice. How to relieve nervous tension at home?
It is quite difficult to relieve nervous tension on your own. If you do not pay attention to this condition, there may be negative consequences not only for appearance but also for health. Even the slightest nervous tension is accompanied by a decrease in efficiency, insomnia, a feeling of apathy and hopelessness. All this hinders normal life. And if you do not deal with the elimination of this problem in time, it will turn into a chronic form, which threatens with a decrease in immunity and hormonal disruptions.
The body "opens the gates" for various infections and diseases. First of all, in a person with chronic nervous tension, the skin begins to suffer, which acquires an earthy hue, becomes dry and lethargic. Dark circles appear around the eyes, hair begins to fall out and becomes dull, the nail plates become thinner and break. A person has frequent colds, as well as functional disorders of the organs of the cardiovascular system.
What are the manifestations of nervous tension?
The primary signs that signal the development of nervous tension are:
- drowsiness and difficulty falling asleep
- feelings of awkwardness and stiffness
- loss of activity, apathy
- constant unreasonable irritability
- isolation, anxiety, gloomy thoughts
- inability to concentrate
How to relieve stress and nervous tension?
If you notice that nervous tension is growing, try to cope with this problem yourself at home. For this there are simple ways, namely:
For example, running helps a lot. You can also sign up for dancing, swimming pool or gym. Everyone chooses an occupation to their liking. You must have noticed that after physical activity the mood rises significantly, and heavy thoughts disappear somewhere. The thing is that at the time of playing sports in the body, endorphin is actively produced, a substance that is called the hormone of “happiness”.meditation- meditation practices help to achieve peace of mind and calm the raging nervous system. In general, people who meditate are much less likely to get nervous and tolerate stress more easily.
switching to other things- when you come home from work, you should not constantly think about work matters and negotiate with business partners. As soon as you put on your dressing gown and slippers, start thinking only about household chores, put all the problems associated with professional activities out of your head. Learn from children who do not know nervous tension. After all, they are easily distracted from one thing, instantly carried away by another.
communication- Don't be alone all your own free time. This can leave a negative mark on the psyche. Yes, sometimes you don’t want to communicate at all, but it’s worth doing at least for your health. On weekends, you can organize a meeting with your friends, go on a picnic, take a walk in the park. Communicate more with cheerful people and.
proper nutrition- heavy and unnatural food (fast food) burdens the body, which leads to the accumulation of fat deposits, toxins and toxins - this is a huge stress for the body. Eat right with fresh vegetables and fruits. Food, in the first place, should provide the body with nutrients and energy. It is also recommended to exclude carbonated drinks, coffee and black tea from the diet. Drink herbal and fruit teas, still water, natural juices, compotes and fruit drinks.
rational approach- Often we create situations for ourselves, because of which we are then nervous. For example, if the creaking of the front door annoys you, then maybe it's time to lubricate it? Or, if you can't find your keys, wallet, phone every time and are wildly angry about it - try putting them always in the same place. By eliminating such annoying situations from your life, you will soon notice that you have become much calmer and more balanced.
mood for calm- no matter how trite it sounds, but try not to get nervous, especially over trifles. Pull yourself up more often and ask the right questions: “Why am I wasting my nerves because of such a trifle?”, “Why does this situation annoy me and how can I change it?”
modern scientific developments - if you can’t cope with stress on your own, you should resort to audiovisual psycho-restorative effects with the help of a program - it will help relieve nervous tension and put your psyche in order. Try it and you will definitely like it!
Emotional tightness and nervous tension - gives us a lot of discomfort and problems. Most people, unfortunately, are not trained to remove tightness, relieve tension with adequate methods and relax their mind, their consciousness, subconscious and body. Which almost always leads to stress, exhaustion, nervous breakdowns and various diseases.
Tightness and nervous tension:
- excessively burdens the mind and body, which causes fatigue and pain in the body
- wastes a lot of mental and physiological energy (takes a lot of strength)
- Blocks the normal flow of energy to the mind, body and organs. This disrupts the energy supply to all parts of the body and energy, blocks normal blood flow
- then. constant emotional stress, step by step, loosens the nervous system, destroys energy, the protective functions of consciousness and body, destroys human health, depriving him of peace and emotional balance
What is needed to relieve nervous tension and tightness?
- It is necessary to recognize and remove the causes of this tension.
- Learn how to do it technically - relieve tightness and relax, achieving emotional peace
In fact, this is the ability to control yourself!
Types of voltage (their differences)
1. Current or active voltage, which is a consequence of the included problem. When a person, so to speak, “sausages” or strains here and now. He is nervous, afraid or angry because of something. Accordingly, these emotions create nervous tension and internal tightness.
2. Background internal stress, usually constant. Even when it seems to a person that he is calm, there is still this background tension in him. Most of the time, you can see it. feel in the lower part of the spine (lower back, sacrum, coccyx). Background stress is background problems that have not been resolved, but a person is already used to them.
You need to learn how to remove tension, both active and background.
What are the main causes of tightness and nervous (emotional) tension?
1. Subconscious Fears! Fear must be learned to be controlled and eliminated, removing its cause, replacing it with Peace and.
2. Any negative emotions, their suppression and accumulation in your subconscious- subsequently cause constant tension and tightness of the body. It can be: etc.
Accordingly, in order to eliminate tightness and tension, it is necessary to remove the emotional cause:
3. Unfulfilled desires and psychological prohibitions:“I have no right to…”, etc. Subconsciously, this can work in different ways, with different justifications: “I have no right to relax ...”, “I have no right to feel happy, calm, etc.”.
That is, the desire seems to be there, but it cannot be realized. This is either a self-prohibition, or a block (prohibition) formed in childhood, for example, imposed by parents.
All normal, positive aspirations of the soul must be unblocked and revealed. otherwise, the desire is blocked (by a ban) and emotional and energetic constriction is formed in this place. Each crushed aspiration is souls and blocked joy, that is, killed.
To remove the prohibition and tightness, you need to give yourself the right, especially if it is something natural and good. How to do it? Best in writing. Write for yourself a detailed justification of at least 10 reasons why you have the right to “it”.
4. Background tension and tightness, like a habit. Often, in order to remove one negative habit, you need to start forming another - positive (opposite): In this case, a positive habit will be a state of calm and relaxation.
Let me remind you that calmness and relaxation does not imply turning off activity, strength and vigor. For example, a martial arts master who achieves great speed and strength precisely through the ability to achieve maximum relaxation and lack of tightness.
5. More complex, so-called. karmic causes of tightness, causes of deep negative emotions and problems that are a punishment for a person. Such negative impacts It's best to shoot with a professional .
How to effectively relieve tightness and tension?
1. Identify and remove the causes of stress: fear, kits. etc. See the previous section of the article.
2. Self-hypnosis. About what Self-hypnosis is and how to do it -.
Teams– direct programs to tune your subconscious:
- I break tension and tightness
- I relieve stress and stiffness
3. Learning to enter into meditation. The entrance to meditation is described in detail in the article. The very training of entering into meditation on the chakras forms the skill of relieving tension and teaches relaxation.
4. Exercises to relieve tension. You need to learn to perceive tension and tightness in emotions and thoughts, track it in your body with your attention and remove it - let it go, directing yellow warm light (energy) into this part of the body and consciousness.
This technique is well described in Dan Milman's books The Journey of Socrates and The Path of the Peaceful Warrior. I recommend!
5. The fastest way to fix a stress-causing problem is to individual work With, which helps to quickly identify the root cause and remove it. And more about how Spiritual Healing works -.
Also, let me remind you of the traditional methods of relieving tension in the soul and body!
Physical exercise:
- and meditative running
- Gym