How to calm yourself from worries. How to calm your nerves and relieve stress - the best tips and advice from experts
Stressful situations lie in wait for us at every step: at work, in public places, at home.
Anyone can experience hostile or aggressive behavior, witness a traffic accident, find themselves in a situation where their health is in serious danger, or simply hear bad news.
The reaction of the body is predictable: the level of adrenaline rises, the heartbeat quickens and the breath goes astray. What can I do to quickly calm down and return to my usual state? Here are some workable ways to get it done in 5 minutes or less.
Slow counting in the mind
This method is relevant when you are provoked to an outbreak of aggression. In order not to show uncontrollable emotions to others (especially children who do not obey), the easiest way is to be silent for a few seconds and start slowly counting in your mind.
It is enough to reach ten or twenty, each time representing the number as a physical object. Being distracted by visualization, you will gradually return to a resourceful state and are more likely to solve the problem in a civilized way, without shouting and tantrums.
Breath stabilization
Breathing techniques are the first helpers in the fight against stress. Proper breathing will help in a few minutes to significantly reduce the level of adrenaline. Scientists explain this by the fact that with uniform breathing, the muscles receive more oxygen, and the amount of adrenaline in the blood automatically decreases. Here are three simple ways to breathe in a way that quickly calms the nervous system.
Way to calm down 1.
Take alternately 3-4 deep and the same number of quick breaths. Inhale air through your nose and exhale through your mouth. Take a five-second pause and repeat the exercise again, and then 3-5 more times. This will help relieve nervous tension and stabilize breathing.Way to calm down 2.
Breathe in as deeply as you can at your normal rhythm. Concentrate on each breath and try to breathe correctly, without jerking. So you calm the body in 3-5 minutes.Way to calm down 3.
Take a sharp breath while clenching your fists. At the exit, sharply throw your fingers forward and relax them. Concentrate equally on your breath and on your hands. 10-12 repetitions are enough to prevent a nervous surge in an emergency.Visual change of picture
In this method, it is necessary to connect fantasy and the ability to visualize previously seen objects. To quickly calm down, draw water in your mind. She, as well as objects and a background of white color, pacify very well. If possible, take a comfortable and as relaxed position as possible, close your eyes. Breathe in and out slowly, imagining a seashore or a waterfall against a light blue sky with white clouds. Try to feel how the water gently touches your body, enveloping and washing it, and then flows down, taking with it experiences and bad thoughts. Maintain concentration for 4-5 minutes.Contact with water
Move from imaginary water to real water. It is not necessary to take a bath or stand in the shower under the jets - a regular tap of water is enough for you. Get ready first: loosen the fasteners on your clothes, let your hair down (if you have any), and get rid of everything that prevents you from feeling light. Open cool water and put your hands under it.
After a few seconds, place your wet palms on your neck and massage it with your fingertips, applying a little pressure. After 2-3 minutes of massage, wash your hands again and imagine that the circumstances that put you in a stressful state have gone down the drain along with the water.
Dark chocolate or honey
Two or three pieces of dark chocolate will help reduce stress levels and cheer you up. The main thing is not to abuse this method and choose dark chocolate with a high content of cocoa beans - from 60% and above. The editors of the site clarifies that a teaspoon of natural honey has similar properties.
And if you can't fall asleep due to nervous strain, dilute it in a glass of warm milk and drink it in slow sips. If the stressful situation does not require immediate intervention, you will fall asleep within a few minutes.
Light self-massage
The two main areas that need your attention are the head and hands. The first experts recommend massaging with a regular brush. Slowly comb your hair for 5 minutes - this will help normalize blood circulation and relax the muscles of the head. Additionally, do acupressure of the area located above the nose between the eyebrows. It is enough to simply rub your palms actively against each other until they become hot.
aromatherapy
People have used scents for centuries for healing, and soothing the nervous system is one of the few uses of aromatic oils. It is not necessary to turn on the aroma lamp or light the aroma sticks, even 2-3 drops of oil rubbed between the palms will do. Some formulations successfully neutralize chemicals that activate nervous processes in the human body.
Sweet orange, ylang-ylang, lavender, geranium oils cope with this function. They calm the nerves, help to relax and cope with disappointments, normalize sleep. If you are away from home, use oils in spray form.
Hot drink
Fans of The Big Bang Theory are probably familiar with the nature of Sheldon Cooper (actor Jim Parsons played him in the series). Sometimes his principles are very useful and can help in a stressful situation. For example, Sheldon always offers a hot cup of tea to an upset friend.
This method works, especially when it comes to herbal tea, chamomile or rosehip decoction. The editors of uznayvse.ru checked: these drinks are really capable of stabilizing blood pressure, normalizing breathing and relaxing a tense body.
Easy permutation
This method is suitable for those who are trying to quickly relieve stress in a familiar environment - for example, at home or in the office. According to Eastern practices, to get rid of sadness, you need to move 27 objects.
Do not immediately grab onto upholstered furniture and tables with chairs. It is enough to move flower pots, stationery and decor, swap pictures or photo frames. Perhaps, out of habit, it will take more than five minutes, but the result is worth it!
Fixing thoughts on paper
If you're about to explode, pick up a pen or pencil, sit down, and start writing down what's bothering you. Do not worry: you will not live through a stressful situation again, but rethink it, putting it on paper, and also distract yourself from the main irritant.
To achieve the greatest effect, burn the letter or destroy it in any other way, imagining that the cause of great concern also goes with it.
In order to assess how stressed you have been lately, the editors of uznayvse.ru invite you to take a test and find out: how do you feel right now?
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If you do not learn to control your nerves, you can quickly lose your health. Rush at work, problems with superiors, quarrels with relatives, financial difficulties - these are far from all situations that make us worry more than usual! nerves under such circumstances? It is possible that the tips below will help you. True, it is better to use them not separately, but in combination.
1st way. Get enough sleep. The right one perfectly calms the nerves. You need to get up and go to bed at the same time, spending at least 7-8 hours in bed. Also, you should not go to bed immediately after active work. It is important to give your brain time to prepare for sleep. A warm bath or entertaining reading will help with this. Before calming the nerves, prepare a bath of valerian, calendula, mint, oregano or motherwort.
2nd way. Avoid noise. In some families, the TV is on all the time, although few people watch it. But information is an additional burden for the nervous system. Therefore, turn on the TV only to watch your favorite programs. Better listen to music: classical or the sounds of nature. Interestingly, music that calms the nerves is more beneficial than complete silence.
3rd way. Spend more time outdoors. Everyone needs long walks: both those who work hard and those who are going through a difficult situation at home.
4th way. Medicinal plants. Folk methods are time-tested and effective. Before calming the nerves, prepare a decoction of calendula (recipe: 1 tablespoon per 1 cup of boiling water, leave for about an hour). It is best to drink it before bed. With the same proportions, you can make a decoction of motherwort or St. John's wort. You can also purchase pharmacy tinctures of valerian and hawthorn fruit, mix them and take 12 drops diluted in a glass of water.
5th way. Get exercise. Physical exercise helps to become more calm and balanced. In addition, during the work of the muscles, the body releases endorphins, which are a natural cure for stress.
6th way. Form the right outlook on life. What does it mean? First, accept failure as part of life and don't despair. Only those who have learned to think positively have healthy nerves. And indeed, how to calm the nerves if negative emotions paralyze the will and weaken the inner forces?
Stress, quarrels, conflicts and other unpleasant things are an integral part of our lives. They accompany us everywhere: at home, at work, in transport, in a store ... It will not work to run away, climb into a house or under a blanket.
Therefore, you need to learn how to manage your emotions, otherwise, breaking out like lava from a volcano, they can add problems and negatively affect health. At the same time, we advise you to start training on trifles - in small skirmishes in transport, squabbles in line, etc. Then in really serious you can quickly master yourself.
There are several ways to calm down in a stressful situation.
1. Breath
Do you know a joke? Anger is a bad adviser. Therefore, calm down, breathe evenly, count to ten and ... shoot. As you know, in every joke there is some truth. Breathing exercises give oxygen to the blood, get rid of excess adrenaline, help restore balance. In this technique, there are several exercises that will help you quickly calm down.
✓ Take a deep breath, hold your breath and count to ten.
✓ Take 3-4 deep and quick breaths. Inhale through your nose, exhale through your mouth. Then take a pause for 5 seconds - breathe as usual. Then repeat the inhalation-exhalation 3-4 times.
✓ Breathe a little deeper than usual. Focus on the very process of breathing, how the air enters the lungs. This technique is good because it is less noteworthy than the first two. For example, suitable for those cases when the boss yells at you.
✓ On a sharp breath, clench your fists as much as possible, digging your nails into your palm, and sharply, without a pause, throw your fingers forward as you exhale. It is enough to make 10-12 such movements.
2. Massage
✓ Finger pad massage helps relieve stress. Give each finger 2-3 minutes.
✓ Another option is a point in the middle of the chin. Massage it 9 times in a circle in one direction, and 9 in the opposite direction. You can also rub your earlobes and temples, then wash and rinse your mouth.
3. Improvised means
A punching bag is the perfect option to let off steam, but alas, not everyone has one. At home, it is easy to find a replacement for her - you can take some kind of whipping pillow.
What to do if you are at work? Firstly, now there are a lot of different anti-stress things on sale: from soft toys stuffed with small balls to special plasticine and balls. A more budget-friendly option is a simple towel or coarse cloth that you can keep in your desk drawer. If things get so hot that you want to slam your fist on the table, take this towel, crumple it up and wring it out like a doormat, then throw it hard on the floor.
4. Exercise
✓ Almost any (even minimal) physical actions can relieve stress. For example, you can clench and unclench your fists, crunch your fingers, twist some object in your hands. Start crouching, walking around the room, go for a walk.
✓ It also helps if you freeze and tighten every muscle of the body on the inhale and relax on the exhale. The main thing is to fix your attention on what you are doing (say “I turn the pen in my hands”, count the steps or squats). It is also important to alternate tension (active action) and relaxation.
5. Laughter
He, as you know, prolongs life, and can also save in the most difficult situation. To quickly pull yourself together, look at positive pictures or videos, read jokes, remember funny stories from your life or from the lives of friends. One of my good friends, when the boss yelled at her, imagined him in family shorts with hearts. Agree, in this way it is no longer possible to take the boss seriously.
6. World of dreams
Shift your attention from an unpleasant situation to something good. Picture in your mind an image of some heavenly place: a sandy beach from the Bounty advertisement, a beautiful waterfall or a green alpine meadow in Switzerland… Imagine everything in detail, colors, smells and sounds. Remember the feelings that this picture evokes in you. Perhaps you feel good and calm there, or you are delighted with the beauty of landscapes, etc. Keep this image in mind and call it up if necessary for a couple of minutes. This method is especially effective when you are nervous before an exam, an important meeting or a speech.
7. Cooling
✓ A contrast shower is the best way to relax and soothe not only a hot head, but also the muscles of the body. If this is not possible, rinse your face with cold water.
✓ Don't want to ruin your makeup? Then dip your hands to the elbow in cold water, and then put your fingertips under the stream of water. Relax by listening to the sound of the water. You can just go outside and get some fresh air.
✓ Another tip is to pick up some cold metal object, such as spoons. The body will immediately react to the temperature drop.
There are a lot of ways to quickly calm down, but people are different, with different temperaments, life experiences and nervous psyches. Therefore, it is important to find the method that is right for you. For one, it is enough just to drink herbal tea with mint or lemon balm, others are saved by anti-stress coloring. Someone wants to scream and yell, but instead he begins to sing loudly, recite poetry or even read tongue twisters. At work, my colleague, when he comes back from a meeting, entrusts all his obscene thoughts to paper: he writes quickly, furiously, with a sparkling pen, and then he crumples these sheets and tears them with pleasure. And my little niece, when they say to her: “Katya, pull yourself together!”, she understands this literally - she hugs herself tightly.
Every day we find ourselves in many stressful situations that in one way or another affect our general emotional state. Of course, we can try to reduce their number or treat them with a healthy dose of irony, but, as practice shows, this is more difficult than it seems at first glance.
That is why it is necessary to learn how to cope with stress as quickly as possible in order to keep in order not only nerve cells, but also mood. In this material, we have collected eight ways to calm down at once.
aromatherapy
It is no coincidence that aromatherapy is gaining more and more powers, if not in medicine, then in near-medical practices. When you smell a certain smell, it has a direct effect on the brain tissue in your nose, resulting in all sorts of pleasant effects. So, the essential oils of sweet orange or ylang-ylang can block the action of chemicals that cause negative emotions. So keep a small bottle of essential oil in your makeup bag so that a few deep breaths will brighten the world even in the most difficult situation.
Hot drink
“I must say that since you are upset, I am supposed to offer you a hot drink,” Sheldon Cooper said in one of the episodes of The Big Bang Theory. And this behavior has a completely scientific justification. However, not any hot drink will do, but only a drink with a detox effect - rosehip broth, herbal or green tea. Due to the fact that these drinks cleanse the liver of harmful substances, they also help stabilize blood pressure and naturally relax the body.
Trampolining
No, this is not a joke. Carefree movements, in which there is no systematization, help the body get rid of tension. Trampolining makes you feel like a child, supports the lymphatic system and has a relaxing effect on all stressed systems. No trampoline? No problem. Jumping rope or dancing to your favorite music will have the same effect.
Relaxing bath
If you increasingly take a shower rather than a bath, then you lose a lot - including in relation to relaxation. A hot bubble bath is the perfect way to take a “broadcast break”, focus on your own feelings and ask the whole world to wait a bit. Take care of the bath products with your favorite scent (lavender is a universal option) so that the enjoyment is complete.
L-theanine
The powerful amino acid will give you a feeling of calm in just 20 minutes, which is especially convenient if you have a strong sense of anxiety at work right before an important meeting. Moreover, experts note that L-theanine is one of the supplements that can fight all types of stress. An additional bonus will be the fact that the tool works without side effects in the form of drowsiness, apathy and excessive relaxation.
Breathing practices
A few deep and meaningful breaths are a great way to bring your mind and body into harmony. You may think that this is too simple, but the magic here is that the method really works. Try to distract yourself from stress and focus on breathing: inhaling for five counts and exhaling for ten, subject to several repetitions, will help balance your thoughts and make the only right decision. By the way, breathing practices are an important part of yoga - so if you are aiming for a long-term result, perhaps you should purchase a subscription to the studio closest to your home.
Escape to the "oasis"
When panic sets in, one of the best ways to deal with the tension is in your own personal oasis. It can be a place in the office that you really like, a coffee shop around the corner, your own balcony, or even a mental oasis in which you go to the Cote d'Azur, where you spent an unforgettable vacation a few years ago (for some, however, this is there will be a wonderful summer in the village with my grandmother between the fifth and sixth grade). Five minutes will be enough to get you back in shape. If we talk about the prospects, then try visiting an infrared or regular sauna once a week to forget about all the stress and enjoy the moment has become a habit.
Boxing
And again about sports - boxing (including Thai boxing) to cope with fear, anxiety, anger, tears, tantrums and the list goes on. Fitness experts are sure that working with a pear will give you self-confidence, and if we talk about the fight against stress, it will help you deal with them most effectively. Today was a hard day? Head to the gym in the evening and get rid of every irritant so you can live and breathe easier.
Anger, stress, and anxiety can throw anyone off balance. It seems that in this state it is impossible to control emotions, but in fact, learning to calm down is a very real task. This valuable skill will help you cope with unforeseen circumstances and a surge of negative emotions. Get acquainted with physical and mental exercises that will teach you how to behave in and out of stressful situations.
Steps
Part 1
Calm your body- Consistent relaxation of the muscles reduces their tension. This can reduce feelings of anxiety or anger and help you relax.
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Get some exercise. If you're feeling anxious or angry, try some exercises to calm yourself down. Resist the urge to focus on what upsets you. Instead, go in for sports or exercise to calm your body. When you exercise, your body releases endorphins that can dampen your stress response, improve your mood, relieve muscle tension, and calm you down. Also, according to research, exercise can affect the brain, making you less susceptible to stress.
Play and walk with your pets. Dogs and cats are one of the best helpers in dealing with stressful situations. Talk to your four-legged friend, pet him or take him for a walk. Studies show that 55% of people who spend time with pets feel less stress, and 44% are more optimistic about life.
- If you don't have a pet, cuddle a soft toy - sometimes that helps too. Alternatively, you can go to the zoo, aquarium, go to the natural park, where you can see wild animals. Watching animals go about their normal lives is very comforting.
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Try to stick to a healthy diet. When you are upset or depressed, food becomes an easy way to console yourself. However, don't stress-eat junk food: understand that, unlike junk food, healthy eating can actually improve your mood and give you the energy you need in a difficult situation. In addition to eating a healthy diet, look out for foods that have been reported to be especially beneficial if you need to manage stress and relax:
- Asparagus
- Avocado
- Berries
- oranges
- oysters
- Walnuts
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Avoid substances that prevent you from calming down. Stimulants will make it difficult for you to relax and calm down. A classic example is caffeine, which stimulates the nervous system and causes a burst of energy. Also, do not relax with alcohol and nicotine. In particular, nicotine increases the heart rate and increases blood pressure, which, on the contrary, does not allow you to calm down. In addition, addiction is very difficult to get rid of, and this creates additional stress and anxiety.
Breathe with your diaphragm. Start by taking a deep breath: inhale for 5 seconds, expanding your belly, hold your breath for 5 seconds, and exhale, also for 5 seconds. Take a few regular breaths in and out, then continue breathing through your diaphragm until you feel calmer. With diaphragmatic breathing, the lungs are filled with air to the end. This can be especially helpful if you feel like you are having difficulty breathing or are short of breath (which often happens with anxiety, anger, or stress).
Listen to the world around you and your feelings. Attention to your feelings and to what surrounds you calms the mind. Focus on sounds, temperatures, smells, touches, and your breathing. Focus on them until the tension starts to subside. It can calm the mind and has also been shown in studies to reduce stress, lower blood pressure, and help with chronic pain. In addition, this practice sharpens attention and promotes control over emotions.
Relax your muscles progressively. Tighten and relax muscle groups alternately, starting from the head and ending with the toes. First focus on the facial muscles, tighten them for 6 seconds, then relax for 6 seconds. Do the same with the neck, shoulders, chest, arms and down until you feel your body relax.
Part 2
Set your mind at ease- For example, you can read, take photographs or crafts, meet up with friends, dance, or watch a movie.
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Talk to a friend. Talking about what is angry or bothering you will not only help you calm down, but will also make you feel supported by loved ones. You will realize that you are not alone. The support of others is important for feeling calm and secure.
Try meditation. Sit comfortably in a quiet place. Concentrate on your breath and watch your thoughts. Let worries come and go—don't dwell on them. It has been proven that 30 minutes of daily meditation can change the behavior and functioning of the brain. It will help you feel in control of your body and emotions even when you are angry or anxious. By focusing on your breath and allowing your thoughts to come and go freely, you can calm your body and mind. To focus on the present moment, it is helpful to ask yourself the following questions during meditation.
- What do I notice in my breath?
- What do I notice in my thoughts? Can I let them go without delay?
- Is my body tense? Where exactly is stress located?
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Do the math. Take a few deep breaths and start counting very slowly. You can go up to 10 to begin with, but keep going if you still feel angry. Focus on the score, not the situation that made you angry. This is a great way to confront anger instead of giving in to it.
Keep a diary. Try to describe your feelings. This is a good way to deal with emotions, especially if you are naturally inclined towards writing. Do not try to write in full sentences and pay attention to grammar. You can even just write down individual phrases or words if that helps you calm down. What matters here is the process of thinking about and fixing your internal conflicts.
Develop positive thinking. Developing an optimistic attitude about everything will help you remember the good and let go of what you cannot control. When you understand that not every situation can be controlled, you can focus on managing your own emotions. This will help you take a step back and calm down.
Find or create a place for yourself to relax. Each person will have their own place, so decide for yourself where to go if you find it difficult to cope with emotions. You may want to escape to nature. Look at the water or wander through it and let it soothe you. Or maybe you find it easier to relax around people who respect and support you. Don't spend too much time with people who piss you off.
Distract yourself with some pleasant or soothing activity. Sometimes anxiety or anger comes from focusing on unpleasant things that you have to do or that make you angry. If you constantly think about them, it will be difficult for you to calm down and you will not be able to focus on your affairs. Take a break. Try not to think about what caused negative emotions, and this will help ease stress.
Part 3
Ask for help-
Know when you need medical help. If all your attempts to calm your body and mind are failing, you may need the help of a professional. Treatment or psychotherapy can reduce stress or chronic anxiety, the cause of your jitteriness. Medical attention may be needed in the following cases (all of which are symptoms of an anxiety disorder):
- Anxiety interferes with your work, communication, or relationships
- You feel like you can't stop worrying and calm down
- You cannot relax or concentrate
- You avoid situations that may cause you anxiety
- You have trouble sleeping
- You experience constant stress
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Get to know Cognitive Behavioral Therapy. Your therapist will likely encourage you to continue using self-help tools, such as calming your body and mind through relaxation techniques. But in doing so, you are more likely to start cognitive behavioral therapy. It will help you analyze what worries you, worries or causes stress. By identifying the causes, you can develop effective strategies to calm down. With Cognitive Behavioral Therapy, you will learn to:
- Understanding which worries are healthy and which are not will help you accept stress and respond appropriately to it.
- Determine what throws you off balance, what factors are critical, and how long you can't calm down. This will help you track your progress during therapy.
- Use deep breathing techniques and consistent muscle relaxation.
- Change a negative way of thinking or reacting to a more constructive one. This will help calm your mind.
- Face situations in which you would normally experience worry, anxiety, or panic. You will feel that you can control them.
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Try medical treatment. Therapy and self-help techniques are the main ways to calm down, but your therapist may prescribe short-term medications for you. These are usually anti-anxiety medications that help you calm down. As a rule, for anxiety disorders, the following is prescribed:
- Buspirone (Spitomin) is an anti-anxiety drug that is not addictive or sedative. It helps to cope with anxiety, but does not eliminate it completely.
- Benzodiazepines are fast-acting anxiety-relieving drugs, making them effective in situations where you cannot calm down. However, with frequent use, psychological and physical dependence may develop after a few weeks. For this reason, they are prescribed only for severe anxiety conditions.
- Antidepressants - these are used for long-term treatment, as it can take up to 6 weeks to reduce anxiety. They can cause nausea or worsen sleep problems.
- Sleep deprivation makes problems seem bigger than they are, so make sure you get enough sleep.
- Try listening to calm music.
- To stop the tantrums that overwhelm you because of the slightest mistake, convince yourself that you are not interested in the mistake - you are only interested in the lesson learned from it, and next time you are ready to act differently.
- If you are unable to control your emotions, seek professional help from a psychotherapist.
- Close your eyes and imagine flowers blooming in front of you.
- Listen to songs! It's soothing and works for everyone, start with calmer songs and gradually move to rock (if you like rock, if you don't it won't help). It will surely help you relax!
- If you don't have a special peaceful place, talking to your best friend will help you calm down.
- Lie on your back and take deep breaths to help you calm down.
- Try to forget the situation, move away from everything that reminds you of anger. For example, if homework upsets you, go somewhere where you won't see it. Then do what you enjoy. For example, you can call your friend and chat with him, watch TV, read a book - this helps to distract from the situation.
Warnings
- It used to be thought that breathing into a paper bag was a good way to deal with hyperventilation and restore calm. However, now experts agree that this method is quite dangerous and should be avoided. Breathe into a paper bag only if hyperventilation makes you dizzy. Regular use of this method creates circulation in the lungs of carbon dioxide, and this is dangerous for the respiratory system.
- Never harm yourself or others, even if you are very angry. Try to get away and calm down alone. If you are so angry that you cannot control yourself, go to the hospital for urgent medical attention.
- Don't take out your anger on others. You can get yourself into trouble and injure others or yourself.