How to quickly calm the nerves, relieve tension, anxiety and fear. How to calm the nervous system and relieve stress How to calm the nerves and relieve

Quite often the question arises of how to calm the nerves, especially among residents of large cities prone to constant exposure to stressors.

Psychologists, doctors have developed various methods and recommendations.

So you've been stressed: chronic or sudden.

Your nervous system is tense, you cannot sit still, it is likely that you lose your appetite or, conversely, begin to consume high-calorie foods heavily.

Eventually suffers not only the psyche, but also health in general.

The first thing to understand is that many situations are not worth paying attention to, that is, you will have to learn how to calmly respond to what is happening. This is not easy, especially when the nervous system is loosened.

Let's think about what you are worried about and is the situation really that serious? You quarreled with a neighbor - is such a conflict worth worrying about?

The saleswoman in the store got rude to you - yes, just forget about her - this is her bad mood and her health.

Quarreled with her husband - this one is more important, but here it is worth starting from the reasons that caused it. try come to a compromise without getting personal.

If you are worried about a loved one or a certain situation, then this problem comes from within, that is, your psyche, soul, and consciousness are worried.

How to relieve stress, anxiety and fear?

If you are in an anxiety situation:

• what you are worried about, most likely, has not happened yet, so why worry your nervous system in advance;
• consider that there are situations that must happen, and there is nothing you can do about it - so what's the point of worrying about something that you cannot change;
• switch yourself to any activity that requires mental work - occupy your brain;
• do not sit alone when a person is alone, fears intensify, the company of other people helps to calm down.

A state of intense fear can paralyze your nervous system, mental activity, you think only about one thing - the situation that caused fear.

Try to enlist the support of other people who will help dispel doubts.

How to restore the psyche?

Recovery of the psyche - Long procces. If possible, go to a psychologist, psychotherapist, go through special trainings.

In order to recover, you will need as calm an environment as possible. However, it is not necessary to limit social contacts, on the contrary, communication with other people helps.

What to do:

• take a vacation or a short trip to another city;
• minimize contact with people who cause you negative feelings and memories;
• if you, eliminate, do not enter into a dispute;
• move more, walk, go swimming, bike riding, sign up for horse riding, fitness classes;
• if the source of increased stress is work, consider changing activities.

Most often in our head prevail negative thoughts. We constantly think about how bad things do not happen, we try to predict events, and as a result we get a vicious circle - negative emotions are further amplified by unnecessary reflections.

Learn yourself tune in to positive. It is not always easy when it seems that everything around is bad, they were fired from work, the spouse does not understand. But by changing the way you think, you will be surprised how different reality will become.

Optimists usually do well, not because they are lucky and successful people, but because they form their environment and thoughts correctly.

You are quite capable of coping with nervousness, but you just need to want switch the psyche to a more positive mode of operation.

How to calm down at home?

At home, you have to be nervous quite often: you quarreled with your husband, the child ruined a new jacket, the tap broke, the neighbors interfere - there are many reasons.

Remember- every situation that causes nervousness affects your health. However, you may well learn to cope with stress, become more resilient.

1. Remove the influence of adverse factors. If you are nervous about a conflict, then try to resolve it calmly and peacefully. If other people are the cause of your experiences, then understand that you are not responsible for what happens to them and cannot always influence the situation.
2. Turn off the TV, do not watch negative news, do not read it on the Internet. Events in the outside world can also adversely affect the state of our nervous system, especially if you are overly sensitive.

   It is better to turn on relaxing music or pleasant music without tragic events.

3. Drink a glass of clean cool water in small sips.
4. Get out into the fresh air - a balcony or street.
5. Close your eyes, meditate - inhale and exhale calmly and deeply, focus your attention on the breathing process to make it easier to get rid of extraneous thoughts.
6. If you have exercise equipment at home - pull yourself up on the crossbar, beat a pear - this is how you actively get rid of stress hormones.

Stop winding up and worrying about anything.

The world is so beautiful that there is no need to waste energy on trifles.

We cannot please everyone. If we cause displeasure of the spouse - here are two options:

• we are really doing something wrong, and then we can just change the behavior;
• we are not obliged to meet the expectations of other people, and we have the right to live the way we think is right - in this case, you should not worry either, but simply build your life in accordance with your own desires.

Remember that it is you who controls your nervous system, and not other people and circumstances.

Fast Ways to Calm

How to calm nerves quickly in 1 minute? There are times when it is necessary calm down instantly, for example, if something greatly frightened or outraged you.

The heart at this time begins to beat faster, the pressure jumps, you feel discomfort in the solar plexus.

There are several ways to calm down:

• exhale slowly, holding your breath on the exhale for a couple of seconds;
• inhale and exhale evenly, listen to the heartbeat, giving it a command to beat more slowly;
• raise your hands up and lower them sharply with an exhalation “ha”;
• drink water in small sips.

To be able to calm down in one minute, gotta practice. In yoga, there are various breathing practices that are beneficial. Learn to meditate - this will help you quickly switch to calm mode.

With and without medication

How to calm the nerves with medicines? Medications must be prescribed by a doctor.

The fact is that each organism can react in its own way to the effects of certain substances.

From harmless means - valerian extract, motherwort, but you must be sure that you have no contraindications. Sometimes doctors prescribe glycine - this is a relatively safe remedy, but we must remember that it does not help immediately, but a course is required.

There are also light sedatives available without a doctor's prescription, but they should also be used, taking into account the characteristics of the body.

Only a doctor prescribes, since the wrong choice of drugs can lead to deterioration.

How to calm the nerves without drugs? If you do not want to drink drugs, then pay attention to herbal teas. Mint, lemon balm, St. John's wort, chamomile have a calming effect. Be sure to consider if you have any contraindications.

Contrary to popular belief, alcohol does not help to calm down, it only gives a temporary effect, but then the condition may worsen.

If you can't sleep, drink warm milk with a spoonful of honey.

Pregnant women need to create a favorable and calm environment.

Please note that hormonal changes, and it is he who becomes the cause of irritation.

One of the effective methods is art therapy - take up drawing, modeling, designing.

Useful for pregnant women traffic so get out in the fresh air more often.

How to calm down?

Trigeminal nerve

Inflammation of the trigeminal nerve is treated by a neurologist. The first thing needed is determine the cause. Try to avoid any draft, as it can provoke inflammation. Do not eat hot and spicy food.

The doctor may prescribe antiepileptic drugs, then only after examination and diagnosis.

From folk remedies, facial massage is used. It is done very carefully, as the inflamed areas are sensitive.

Massage Oil prepared on the basis of bay leaf. Fir oil is also used, gently rubbing it into the inflamed area.

As a treatment, alcohol rubbing based on plantain leaves is taken.

Trigeminal neuralgia:

Nervus vagus

For a diagnosis to be contact a neurologist, he will prescribe appropriate examinations and medicines, if necessary.

Nerve inflammation provokes a change in voice, a violation of swallowing functions, complications in the work of the heart, problems with the digestive system, headaches, tinnitus, irritability, apathy.

AT folk medicine to calm the vagus nerve, thyme is used - tea is brewed from it. Use mint and lemon balm.

As aid treatments use honey, adding it to herbal teas and beetroot juice.

The doctor may prescribe antihistamines, hormones, vitamins, magnesium. Not recommended self-prescribe medications.

autonomic nervous system

If you know that there is a predisposition to vegetative-vascular dystonia, then it is better to take measures in advance - be mindful of your condition, do not bend over sharply, spend more time outdoors, lead an active lifestyle.

Give up excessively heavy workload and try to be less in stressful situations.

The following options may arise associated with the autonomic nervous system:

• panic attack: severe anxiety appears, the face turns pale, unreasonable fear develops, trembling beats;
• loss of strength: pulling into sleep, it is difficult to breathe, the pressure decreases.

During an attack, provide peace, avoid exposure to bright light, loud sound. Conflicts, clarification of relations must be excluded.

The best option is to go to bed in a quiet, darkened room.

For comfort tincture of valerian, motherwort, peony, corvalol is used.

If the attack does not go away, you should consult a doctor.

With irritation, anger feelings should not be suppressed and save them within yourself. You can beat the pillow, for example, so that a discharge occurs.

Any movement relieves stress, so as an option - take a walk, take a walk in the fresh air.

During stress try to calm down. Close your eyes. Imagine a calm expanse of water in front of you. The waves roll slowly, soothing you.

Feel how you are immersed in water, it takes away all the bad, relieves fatigue. Sometimes just a few minutes of such meditation is enough, and it becomes easier.

The ability to calm down valuable skill, cultivate stress resistance in yourself, try to be more calm about everyday trifles, love yourself and do not let a bad mood penetrate your psyche.

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How to calm the nerves? The state of nervous tension is familiar to everyone, only someone feels and notices it, and someone gets used to it and lives in such a permanent frozen nervous lump all his life, solves issues, builds the future, naturally complaining about inefficiency and many problems. The most reliable way to put the nervous system in order is to adjust the area of ​​​​life that causes increased nervous excitement or solve one problem that does not allow it to function normally. The method is excellent, effective and should definitely be striven for, but it is also long-term and requires a high degree of awareness. In the meantime, you are moving along the path of eliminating the cause of stressors, learn to take care of yourself and reduce the level of nervousness on the spot, albeit with temporary methods that do not eliminate the problem, but help to survive the crisis.

How to calm your nerves and relieve stress?

To know how to quickly calm your nerves, read about breathing practices and go to a practice session dedicated to this (practiced in yoga studios, massage parlors and body-oriented therapists). Breathing affects the physical and emotional state, it can regulate the level of stress and anxiety. Organize the space in a way that is comfortable for you in order to get the maximum amount of rest, find time for self-care (it is not necessary to make a march through beauty salons and shopping malls, it is enough to give yourself a rest when you can not think and not do, which is extremely important in a state of stress). Taking care of your body will give you back some energy - massages, exercise and proper nutrition work wonders and dissolve stress in the air.

In the fast pace of life with maximum loads and informational overdose, the knowledge of how to calm the nerves, relieve anxiety and should be present in the luggage of every person. As in any problem, before talking about solutions (treatment), it is worth saying a few words and prevention, because. it is usually easier to prevent a deplorable state than to get out of it later.

There is an opinion that ours are born from our response to the situation, i.e. not the situation itself is stressful, but only our reaction to it. Of course, there are cases where it is impossible to regulate your condition and choose to laugh at failure, instead of being nervous about it for hours. But most of the problems that create a chronic state of stress and undermine the nerves bit by bit are not very significant. A reprimand from the boss can be experienced up to the decision to quit, or you can step back and understand that he just blew his bad mood and feel sorry for him. You can freak out because of the constant rains, or you can buy cool yellow rubber boots and jump through the puddles. By correcting your point of view in this way, looking for positive aspects in everything, you can save your nervous system.

If a jamb has happened somewhere with prevention or an event has happened that is really unsettling and now you are sitting and thinking how to calm your nerves, relieve anxiety and fear, it means that the protective functions of your psyche have suffered and you need to quickly regain your ability to think, which is paralyzed fear and anxiety. The best help in this matter is to focus on your body, starting with breath control, trying to make it as deep and slow as possible, if you can go from chest to abdominal. If you breathe for a certain time at a constant pace with such breathing, the production of adrenaline will stabilize and you will slowly stop shaking. After that (or during, focus on your own feelings), stretch the muscles of the body - twist the joints, stretch the muscles of the neck and arms with your hands. This practice, which addresses the physical mode of regulation, is suitable if you are worried about how to calm your nerves before an exam.

But this impact is aimed at point and single impact, after which it is necessary to analyze the situation in order to find the reasons that caused such a strong emotional reaction and work them out separately in a calmer environment, possibly with the help of a therapist.

How to calm the nerves in 1 minute?

People have different stress resistance, strength and stability of the nervous system - it depends on who and how is exposed to stressful influences (speed of occurrence, duration, strength of nervous excitation). It is not always possible to retire, take a break and deal with your condition, and you should know how to calm your nerves quickly, even in a time-limited situation. Several options have been tracked and developed to help change nervous tension to a calmer response to the situation literally within a minute, which one is preferable to decide on the spot, starting from the situation, because the methods of how to calm the nerves before the exam and how to calm the nerves after an unpleasant conversation can vary significantly.

Working with visual reality helps to switch from an unpleasant factor and make its influence less destructive. Changing the visual picture is possible with a purposeful translation of the gaze to pleasant and soothing stimuli, or with the help of one's own and the presentation of harmonizing images (white light, waterfall). To work with your own resources, you should take a comfortable position, preferably sitting, in order to remove muscle tension as much as possible, normalize breathing, making it deep, even and rhythmic, and then draw in your imagination the most detailed pleasant picture. The images of water washing you from head to toe or putting a barrier between you and an unpleasant effect help well. Water can be replaced with white, sparkling light that fills every cell, banishing darkness and negativity.

The beneficial and calming effect of water extends beyond visualization techniques, you can use it physically. With limited time, you will need a faucet with running water and a closed door so that no one disturbs you at this moment. You should lower your palms under cool water and hold it under it for a while, noticing and concentrating on the sensations of the body from contact with the streams. Then you can massage the neck, shoulders, fingers, tubercles behind the ears with wet fingers. While in the bathroom, you can use a towel to relieve muscle-emotional tension, for this you need to make twisting movements, and the more effort you put into this kind of squeezing, the better. After you feel that this is the maximum tension of your hands - throw them in relaxation, repeat several times. Around the third repetition, when you relax your arms, you will feel emotional relaxation, which is explained by the connection between the physical and mental state.

Drinking sweet water (preferably plain water with sugar or honey) helps to relieve acute stress or is even used by witnesses of accidents, fires and other unforeseen situations.

These methods will help reduce the critical level of nervous tension, which will make it possible to control your behavior and analyze the situation logically. It is also necessary to support your body and cope with the consequences of a nervous situation after the event has passed, but these are longer methods.

How to calm nerves at home?

To normalize your emotional state, you can do a lot in the walls of your own home. A common and effective method is a bath. It is worth clarifying a few details to increase the impact: the water should be warm, preferably with aromatic soothing salts and aromatic oils, you should take such a bath for no more than twenty minutes, and then go to bed. It can be like a one-time procedure, but if you take a monthly course, you will strengthen the nervous system and prevent further nervous exhaustion.

How can you calm your nerves at home? Incorporate music into your daily routine that can play in the background in your home or on your headphones as you move around the city. Only to restore nerves, music is worth picking up - for this you can use special selections of music therapy, relaxation collections, classics, good recordings of natural sounds. An important point is to listen to soothing music constantly, in a certain course (for example, an hour in the evening for a month, or in the morning on the way to work) - the main thing is that there should be a system and constancy in this, and not random use.

Diversify your tactile sensations, because it is their lack or monotony that impoverishes the body's resources. It is good to communicate with animals, play, stroke, walk barefoot at home, which will add stimulation and activation to points that are a mirror image of many organs. Try dipping your fingers into various grains and foods while cooking, feeling their texture, and simply sorting through the beans is a very meditative exercise.

By the way, waking up half an hour earlier and devoting this time to meditation, you will feel how you have become calmer about troubles. Choose what you like best - already recorded texts, just music or yoga classes. In addition to relaxation and soothing meditative activities, active physical activity has an excellent effect on relieving nervous excitement - running, strength exercises and swimming help to relieve stress accumulated during the day, and punching a pear or engaging in another type of struggle helps to cope with aggression that has not been splashed out. Walk more, if there is no time for a purposeful walk, then at least diversify the work-home route.

How to calm the nerves, if everything pisses you off? Find activities that fill you with energy (hobbies, charity, exciting research) and devote your free time to these activities, instead of sticking to social networks. In addition to developing your own personality and possible financial improvement, you get a positive emotional charge and a sense of meaningfulness of what is happening and your own non-empty existence.

With shattered nerves, you can drown out excessive excitation with sedatives, sleeping pills, without going into the details of the occurrence and course of such a condition. We do not take into account extreme cases of impaired nervous activity, when medical intervention is indispensable, and we suggest first trying psychological methods to use hidden resources.

How to calm the nerves, relieve anxiety and fear? With stress and nervous tension, muscle spasm and hypertension occur, this happens due to the blocking of the body's natural reaction to factors that exceed the norm. Under natural conditions, the two responses are either attack or flight, and with either response, the body's natural systems trigger a response in the muscles to carry out the desired action. Since in society we stop and suppress most of these reactions, and the muscular reaction is running, an overstress is formed, which can then be manifested by tightness, stoop. You can feel it well at the peak of the stress reaction, when it is impossible to make a person relax by any effort of will. It is through the removal of muscle tension that the removal of psychological occurs.

Start with breathing to saturate the body with oxygen and normalize the experience of emotions. With strong experiences, breathing goes astray, some stop breathing altogether or breathe in fits and starts. The primary task is to restore the respiratory rhythm so that the inhalation smoothly flows into the exhalation and this process is continuous. Watch for smoothness and depth of inspiration. After breathing is established, do a little exercise - its goal is not to improve physical fitness, but to work out and feel every muscle and joint. Accordingly, the joints need to be scrolled, and the muscles need to be pulled. After stretching, you will be able to localize tension in a specific area or even several, after which they should be kneaded. Perhaps, with strong physical clamps, it will be painful or unpleasant for you to knead some parts of the body, but you should continue to massage until the discomfort disappears and the muscles become soft. At the end of such a warm-up, shake your whole body well, trying not to control your movements and not think about how you look, but to shake the relaxed body as much as possible.

For less crisis moments, meditation and yoga are suitable with targeted immersion in those moments that usually cause a stressful reaction in order to work out the origins and find inner possibilities and ways of resolution. You can take a course of psychotherapy and develop your own strategies for overcoming nervous tension, as well as options for building space in such a way as to get into less unnerving situations.

How to calm your nerves and relieve stress? The advice of psychologists in this regard is as follows: you should take care of your nerves regularly, and not just when it's covered. Do not overwork, organize high-quality and productive weekends, sleep in sufficient quantities and in comfortable conditions. Identify your weak points and sources of stress, stay away from those you can't influence, and sort out those relationships or processes that are important but not satisfying. Remove unnecessary discomfort from life in the form of rubbish in the apartment, shoes that rub, uncomfortable clothes and ticking clocks. The fewer small annoying factors in your life, the stronger the nerves and the more likely it is not to break loose at a crucial moment. To live emotions, include sports or just regular walks in your life, wash dishes with cheerful music, dance, and do not hold back tears. Do everything to throw out your feelings - you can write, sing, draw, tell your best friends or random fellow travelers - the main thing is not to keep it to yourself.

Observe adequacy and measure in everything, watch your reactions, listen to your feelings. If yoga does not help, the bath does not work, the pressure has risen from the nerves and the hands are shaking, if this condition does not go away for many days, then stop tormenting aromatherapy and ruining the body. If symptoms do not go away, intensifying, you should consult a doctor and use the help of possibly herbal tinctures, possibly medications, depending on your condition. Nerves are not just a bad mood, overexertion affects the entire body and many organ systems, and a nervous breakdown leads to hospitalization and a long recovery.

Doctor of the Medical and Psychological Center "PsychoMed"

The expressions “restless nerves”, “shattered nerves”, “nerves are naughty”, “nervous”, “nerves to hell” have long entered our everyday life and have become familiar. And all of them describe a state of excessive excitability, when it is difficult for a person to cope with his emotions, to react with restraint and adequately to the stimuli of the world around him.

Often an overexcited nervous state in everyday consciousness is already considered the norm, because stresses evolve along with progress, and today's person encounters them more often, and eliminates this problem less often. Thus, this condition becomes chronic, negative behavioral habits are formed: anger is taken out on relatives and colleagues, and emotional balance is compensated by caffeine, energy drinks, cigarettes and alcohol.

About the reasons: how are the nerves loosened?

When the thought comes of the need to intervene in the work of their nervous system, then the most responsible ones look for an experienced psychotherapist, the most practical resort to drug treatment, and the majority try to overcome the problem on their own and look for answers to the question “how to calm the nerves”? Where to start? First, find the reason that makes you lose emotional balance.

There are two unshakable conditions that underlie the coordinated work of the entire nervous system - dream and food:

• Healthy sleep is the key to strong nerves

A deep 8-hour sleep has a restorative effect on all organs and systems that have worked hard during the day. Lack of sleep affects the capacity of the whole organism and the normal functioning of the nervous system.

• Nutrition: a menu for strong nerves

The foundation on which the proper functioning of nerve cells is built is essential trace elements and vitamins. All of them have a direct or indirect effect on its work: they reduce muscle tone, regulate the hormonal balance in the body, receive and transmit impulses through the nerves, improve the interaction of muscles and nerves, support stress resistance and performance, normalize sleep, produce anti-stress hormones, etc. . Therefore, the diet should be literate, including a variety of healthy foods: cereals, dairy, meat, seafood, fish, a variety of fruits, vegetables, berries, nuts, eggs. Then the body will be saturated with nutrients necessary for the nervous system: magnesium, calcium, phosphorus, iodine, iron, potassium, vitamins of groups A, B, C, E.

Causes of restless nerves

1. Having a persistent stressor(a specific cause or person that negatively affects the emotional state). Find and "defuse"!
2. negative thinking;
3. Weak nervous system. It is possessed by people who are more prone to nervous breakdowns due to their suspicious and anxious nature. They are more vulnerable, more sensitive and vulnerable;
4. Big city: abundance of noise, movement, accelerated pace of life. Not everyone likes this rhythm of life;
5. Work and media overload- they broadcast news from all over the world around the clock, plus the Internet, and now we are already overloaded;

The return of internal balance is a step-by-step and long-term process. How to calm the nerves so that the result is persistent and long-lasting?

Remedies for restless nerves, first of all, they imply advice on changing the nature of interaction with the world:

1. No pedantry and ideals. Lower the bar of ideality and correctness, because in life everything cannot be laid out on the shelves, according to colors and shapes, strictly according to the rules and principles.
2. Time management is in my head. Learn to manage time, do everything in time and not rush anywhere! Plan a day, highlight the most important things and events, do not waste your time on vanity and trifles.
3. positive thinking Don't let negative thoughts dominate your mood after watching the news.
4. Increase stress resistance- the first three tips will help with this.

There are home remedies for calming the nerves that are readily available and do not require special training.

How to calm nerves at home?

Body methods:

The body instantly reacts to stress by producing adrenaline, cortisol (stress hormone), increasing the heart rate and increasing muscle tone. This is how the body communicates that it is ready to actively cope with stress. That is why, when nervous, a person feels tension and heavy breathing throughout the body. The most common mistake is to deal with stress by lying down and doing nothing. You need to give the body the opportunity to throw out the heat or help it relax.

Top tips for calming your nerves:

• Physical exercise (sports, dancing, cleaning)

It is only important to choose an activity to your liking and according to your abilities: running, cycling, dancing, walking in the park or cleaning the house, etc.

• Water procedures (warm shower, sea salt bath)

Water acts simultaneously on all external receptors of the body, thereby providing the maximum result. You can enhance the effect by adding sea salt to the bath, soothing herbal decoctions, essential oils: lavender, pine, mint, or your favorite scent.

• aromatherapy

For this, aroma sticks, aroma lamps with warm "home" smells are suitable. Girls can, combining business with pleasure, add essential oils to cosmetics for body care.

• Relaxation

Relaxing to pleasant music with the concentration of your sensations on different parts of the body will help calm your nerves and relieve stress. The purpose of such relaxation is to feel your body, consciously tighten and relax its muscles one by one, ultimately relieving them of increased tone.

• Self massage

The skin has many receptors and nerve endings, due to which it will gladly respond with relaxation to a massage. In the absence of such an opportunity, you can independently walk on the scalp with massage movements from the forehead to the back of the head, stretch your hands and feet.

• Walking with bare feet

Nerve endings are concentrated on human feet, with the right influence on which, it is possible to positively regulate the work of organs and systems.

Psychological techniques:

• Methods from the "personal piggy bank" (music, books, movies, favorite hobby, viewing photo albums, postcards, activities that bring pleasure).

Music does not have to be classical, it is enough that it is light, pleasant (instrumental, or the sounds of nature) and the listener likes it. Books, or films - from the category of kind and beloved.

Here the choice is great: baking a cake helps some, writing a poem helps others.

• Self account

The monotonous repetition of numbers, concentration on the score not only distracts from the problem, but, like a lullaby, lulls irritation. It is worth counting up to a hundred, and with strong anger - longer.

• Art therapy

Now in the public domain painting for adults in the direction of art therapy, where there are many abstract works, many small elements, lines. This variety will be enough for a long distraction and "outlining" your emotions.

• shopping

A favorite liquidator of the consequences of stress in girls, which works effectively. But for men too - buying a set of necessary tools (which I have long dreamed of) can please like a child candy.

How to calm the nerves in 1 minute, or "ambulance" for the excited nerves?

Everyone wondered how to quickly calm the nerves? There are many situations in which it is very important not to lose sobriety of mind, balance and fortitude. Therefore, the methods of "ambulance" sometimes save situations and even lives (when a state of nervous overstrain can reach an affect in which a person has absolutely no control over his actions):

1. Visualization

Replacing the real picture of the world with the desired image. Perhaps someone likes an imaginary spring on the street, and someone likes a house by the sea. The main thing is to imagine everything brightly, in detail, with sounds, smells, so that the imagination temporarily moves the body itself there and distracts from negative experiences.

1. Hand massage

Moderately and slowly press in turn on the nail phalanges of one hand, then the other. The method is excellent when circumstances do not want to attract attention (for example, when waiting in the audience for their turn to speak with their report).

If space and time allow, 10-20 times of any power load: push-ups, squats, pull-ups.

1. Wash away irritability

It is effective to wash your face with cool water, refresh your shoulders and neck with it, as if washing away the negative charge of nervousness. You can calm yourself down by slowly drinking a glass of water lightly sweetened with sugar or honey.

1. vent anger

Book advice on beating dishes is quite costly and time consuming to clean. Alternatively, you can tear paper (newspapers, for example) or shout into cardboard rolled up in a tube (this way the sound will be more isolated and not so loud).

With a variety of techniques on how to quickly calm the nerves, perhaps, breathing exercises remain classic and fast-acting.

Breathing exercises to calm the nerves

The respiratory rate is directly related to the work of our heart, which, in turn, reacts by speeding up in situations of stress. Below are a few indicative psychological exercises for regulating breathing:

1. Soothing Geometry

Taking a deep breath, exhale slowly into a circle drawn by the imagination. Repeat three times. Then repeat, only changing the shape (for example, to a rectangle). Also repeat three times. Change shapes until you feel relaxation.

1. Repression of irritability

Having imagined a powerful press inside the chest, take a short rhythmic breath. Exhale slowly, with an onslaught, as if the press is pushing all negative emotions lower and lower until they are pushed into the ground.

1. It's time to yawn

Close your eyes, open your mouth wide and inhale. Stretching your whole body as much as possible, exhale slowly while yawning, pronouncing the lingering sound "oooo". By adding a smile, you can achieve high efficiency, since at the same time the facial muscles relax as much as possible, and a positive emotional response arises. Exercise helps to quickly enrich the blood with oxygen.

Herbal decoctions and tinctures for calm nerves and stress relief

Not many people decide on cardinal approaches: the help of a specialist and drug support. Easier, faster and cheaper - these are folk remedies. This is a simple way to calm the nerves without drugs. Herbs will help with this. For a stable and effective result, you need to drink courses and consult a doctor first.

Name of herbal decoction tinctures	Cooking method	Mode of application
Mint decoction	For 200 ml of boiling water: - 15 gr. mint; - insist 40 minutes;	100 ml: morning and evening
Decoction of calendula	For 200 ml of boiling water: - 15 gr. calendula; - insist 1 hour;	200 ml before bed
Decoction of motherwort	For 200 ml of boiling water: - 15 gr. motherwort; - insist 20 minutes;	15 ml 3-5 times a day
Decoction of St. John's wort	For 1 liter boiling water: - 60 gr. hypericum; - boil for 1-2 minutes; - stand covered for 10 minutes	100 ml each: morning, afternoon, evening
Hypericum tincture	For 500 ml of alcohol: - 150 gr. hypericum; - in a place inaccessible to the sun, leave for 2 weeks, shake the contents from time to time.	5 ml per day (per 100 ml of milk)
Melissa tincture	For 500 ml of alcohol: - 30 gr. lemon balm - ½ teaspoon of elecampane root (chopped); - lemon peel; - 2 cloves; - a pinch of nutmeg, coriander; - the method of insisting is identical to the previous one.	5 ml each: morning, afternoon, evening

With special employment and lack of time, you can simply go to the nearest pharmacy and purchase a ready-made herbal collection or herbal tincture.

How to calm nerves during pregnancy

The body of a pregnant woman experiences such a hormonal restructuring, which was similar in intensity to a teenage hormonal surge. It is these changes that make the expectant mother very irritated, emotionally unstable. For all future dads, this is the number one problem!

There are several safe methods of calming the nerves that pregnant women can safely use:

1. Replenishment of magnesium in the body, which helps to relax muscles, reduce excitability and calm the nervous system (according to the recommendations of an obstetrician-gynecologist);
2. Soothing herbal teas: at the rate of 15 gr. a mixture of herbs in 200 ml of boiling water. 100 ml are taken twice a day:

• Mix 15 gr. hawthorn fruit, sage herb, 30 gr. herbs of motherwort, oregano, swamp cudweed;
• mix in equal proportions valerian root, mint, hop cones.

Use only if there are no contraindications from a doctor!

1. The most pleasant and affordable way to calm a pregnant woman is to massage her tired and swollen legs.

The problem of restless nerves cannot be solved once and for all life. Just as colds become aggravated in the cold, so the nerves are overstrained in stressful situations or under the weight of adverse circumstances. Human wisdom lies in timely and well-chosen measures to restore the nervous system.

How to calm your nerves and get rid of stress tips from your personal life. Tips that are not in the article!

Our health largely depends on the lifestyle we lead. In the conditions of the modern world, it is quite difficult to remain calm when there is so much stress, fuss and various irritants around.

Problems with studies, work, bosses, family or personal troubles, lack of money, children, disagreements with relatives or friends - a feeling of anxiety or anxiety on a particular issue almost constantly accompanies us to one degree or another. But everyone knows that prolonged stress and worries depress the immune system.

People react to stressful situations in different ways. Some become depressed, others prefer to solve problems with a smile on their faces, others become aggressive. In any case, it is important to be physically and mentally stable in order to be able to cope with any troubles.

Of course, it is impossible to completely eliminate tension and stress from a person’s life, but it is quite feasible to harden your nervous system in such a way as to easily cope with any problems. How to calm yourself in a stressful situation? Check out our stress relief tips.

• get enough sleep

One of the alarming symptoms that develop when the nervous system is overexcited is insomnia. Therefore, to put your nerves in order, you need to get enough sleep and observe a sleep schedule.

It is better to go to bed and wake up at the same time and try to get at least 7-8 hours of sleep. To ensure that your sleep is sound and healthy, do not overeat at night. Also, before going to bed, active physical and mental stress, computer games and TV are not recommended.

To relax before going to bed, you can take a warm bath with aromatic oils or herbs. Calendula, valerian, peppermint, motherwort and oregano have a good sedative effect.

• Walk more

Long walks in the fresh air actively saturate the lungs with oxygen, and, therefore, are necessary for everyone who often experiences body overload. It is better to walk in parks, forests, where there is a lot of greenery and no noise. If you are bored alone, you can get yourself a four-legged friend.

• Limit background noise

Most of us are accustomed to the always-on TV, which works in the background when we do household chores, play with children, eat, fall asleep. And, by the way, all the information broadcast on TV and sometimes very aggressive, falls as an additional burden on our nervous system.

• Do what you love

How to calm nerves and relieve stress at home? A hobby can help in this matter. Doing what you love, what you like, helps to relax the nervous system, especially if you do it to calm music.

Knitting, embroidery, modeling, soap making, beading, drawing perfectly calms the nerves. Choose what you like. In the meantime, I recommend you yarn from China with delivery across Russia at a low price!

• Listen to music

Music always sets the mood: if it is cheerful, we dance and have fun, if it is sad and touching, we can think and cry, but there is also such music with which you can calm down. For example, the sounds of nature, the sound of rain, the spray of waves, the singing of birds ...

Such music is very relaxing, especially if you listen to it lying down and with your eyes closed. Often nervous people are advised to listen to soothing music for at least 5-10 minutes a day every day.

• Go in for sports or fitness

Daily physical activity, even a small exercise, will strengthen the skeletal system, muscles, ligaments, and also make you more balanced and calm, because, as you know, fitness disciplines.

In addition, when muscles work, the body produces happy hormones - endorphins, which are a natural remedy for any stress and have a great effect on the nervous system.

For some, a calm physical activity in the form of yoga is suitable, for someone active, like tennis or a gym. Choose what you like.

• Learn to breathe properly

Correct, but less familiar to us, is breathing with the stomach, or to be more precise, with the diaphragm. Such breathing provides a stronger blood oxygen saturation, improves intestinal motility, performs self-massage of the abdominal organs and has a beneficial effect on the nervous system.

To learn how to breathe correctly, imagine your stomach as a balloon and try to slowly inflate and deflate it. It is better to start training to breathe with the diaphragm while lying down, then you can move on to performing exercises while standing or in a sitting position. Over time, you will be able to do the exercises anywhere and anytime.

• Take up water activities

Any contact with water is very beneficial for the human nervous system, as water tempers, stimulates nerve endings and soothes, depending on the application. Perfectly strengthens health and nerves swimming, sponging.

A contrast shower also strengthens the immune system and tones the central nervous system, it is better to take it in the morning. If it is not possible to take a shower during stress, at least wash your face with cool water, massage, rinse your mouth.

To calm and relax before going to bed, it is recommended to take a warm bath, you can, or a shower.

• Let off steam

Displacing aggression can help calm the nerves and relieve stress. Periodically letting off steam is simply necessary, because emotions should not accumulate, but find a way out.

The lifestyle of modern society requires people to exert enormous effort, which often results in stressful conditions. It can be extremely difficult to fend off the challenges of time, especially for residents of megacities.

Escaping from the burden of unbearable nervous tension, many, without prior consultation with a doctor, begin to use various drugs for stress, which only make things worse for themselves, acquiring a new addiction. Very often this is a dead end.

If you suspect serious psychological health problems, then you are advised to take a stress test. The latter, in its various versions, comes down to checking many stress factors to identify the possible development of various diseases, most often associated with the heart. The stress test also has a number of contraindications. Therefore, you should first familiarize yourself with the full list if you decide to undergo this study.

Further in this article, a number of simple but effective methods will be proposed that tell you how to calm your nerves, and at the same time gain emotional stability and immunity to external stimuli. However, it must be remembered that the following methods are suitable for the manifestation of the primary signs of stress. If the nervous breakdown has progressed to a stable state, you should contact a specialist who will conduct a competent treatment of the nerves and help you regain your lost inner health.

Deep breathing

Since ancient times, the close relationship between breathing, emotions and physical condition has been known. The science of breathing is deeply developed in the East. In the traditions of Indian yoga, it is known as pranayama. This technique is one of the most effective ways. However, it is quite simple and everyone can do it.

So, and calm the nerves with the help of breathing? First you need to take a comfortable position. It is best if you sit, be sure to straighten your back. Then you need to put the palms of your hands on the navel, right on top. At the same time, one must imagine that there is an air sac under the navel, which, when inhaled, is filled with air. The breath should be deep, sequentially fill the diaphragm and chest with air.

When the breath is taken, you can hold your breath for a moment, and then make a slow full exhalation. The diaphragm should go down first, and then the chest. The length of the exhalation should be twice the length of the inhalation.

It is very good if, as you exhale, you mentally pronounce an affirmation, for example: “I am completely calm” or “My body is relaxed.” At the same time, when choosing words, it is important to remember that affirmations should always have an affirmative sound in the present tense and not contain negative particles.

After you have done the entire breathing sequence several times, your condition will noticeably improve. By exercising several times a day, you can deepen the state of relaxation and, having acquired the skill, achieve it almost instantly.

Take a stroll outside

A good cure for stress is a walk in the fresh air. A park, a bank of a reservoir are ideal, but a quiet city street, a square or a small square will do. In addition to affecting breathing, stress here helps to relieve physical activity. It is important not to sit still and move more. By the same principle, sports and any physical activity have a calming effect.

Take a shower

An excellent answer to the question of how to relieve stress and calm the nerves is the decision to take water treatments. A bath or shower (preferably a contrast one) has an excellent refreshing effect not only on the physical, but also on the emotional body of a person, literally washing away accumulations of negative energy.

Experience the power of positive thoughts

Phenomenal in its effectiveness, but not the easiest to perform, nerve treatment is based on the old truth that the world around us is only a reflection of our thoughts. By changing negative thoughts to positive ones, we change the world around us. Thus, by changing the angle of view, you can get rid of all the causes for stress. However, in order for this method to work stably and effectively, a certain skill is required, which is achieved by daily practice. It can be helped by the same affirmations that were recommended above with the breathing exercise.

Treat yourself to delicious

Make yourself a holiday. Treat yourself to something delicious. Best of all, if it is sweets, and specifically - chocolate. The latter contains a fair dose of dopamine - the hormone of happiness, so both its effect and the very process of a festive meal will help you switch and raise your vitality and mood.

However, do not overdo it, otherwise you risk acquiring not the most useful habit.

Seek positivity in the company of others

Another great defense against stress is socializing with people you like. Probably everyone has such stress-relieving friends who, thanks to their ease, positivity and cheerfulness, are able to disperse the dark clouds in your head. Contact such people more often, gain positive energy from them and learn from them an easy attitude to troubles and everyday difficulties. The main thing - do not ship them and do not complain about your ups and downs. Just relax.

Clean up

The method is not for everyone, of course, but still very good. Find any blockage at home - in closets, closets, basement, kitchen, bathroom, computer, folders with papers, etc. - and take it apart. This will help you distract your thoughts, and at the same time do a useful thing, which your hands never reached. In addition, there is a subtle relationship between the ordering of the surrounding space and the order in thoughts and feelings. When you systematize what surrounds you outside, then what is inside you is systematized automatically. Thus, cleaning helps to deal with the load of internal problems on a subconscious level.

Tap into the healing power of silence

If you have the ability to take it easy on yourself and switch to positive thoughts easily, then spending some time alone in silence can help. Turn off your phone, forget about your computer, and completely isolate yourself from external noise. This will help you calm down, relax and deal with your cockroaches.

However, if the state of loneliness has a depressing effect on you and you only tend to panic more, treating nerves in this way is not for you.

Don't forget about sleep

Nervous exhaustion is a direct road to stressful experiences. Therefore, an excellent cure for stress is sleep. Finally find time and get a good night's sleep. Often after that everything is as if by hand. But even if this does not happen, and when you wake up, you will still experience emotional discomfort and unrest within yourself, recharging in a dream will help you become more resistant to destructive experiences and give you strength to overcome the corrupting influence of any negativity.

Meditate

Another Eastern method of achieving serenity is meditation. Ideally, deep effective meditation involves at least 20 minutes of practice per day. Not everyone manages to find the time and place for this. Therefore, it is important to do as much as you can. Best of all - in the morning, to immediately neutralize negative emotions.

As for the methodology, there are many ways that can be found in the specialized literature. The easiest way is to sit comfortably, straighten your back, relax, close your eyes and focus on your breath without being distracted by thought. This simple exercise, when performed regularly, will literally transform your life.

Smile!

Known to make you smile. But there is also a psychological trick that allows you to reverse the process. All it takes is a smile. Even if it’s a fake, forced smile, it will shine on your face. Then the deceived subconscious mind will be forced to adapt and provide you with an additional charge of positive emotions.

This relationship has been proven by scientists and works great. Try it - and see for yourself.

Try to warm your hands

Another wonderful way to relieve stress and calm nerves is based on a similar psychophysiological connection. You just need to warm your hands. The fact is that during stress, the body automatically redistributes blood flows, supplying the brain and heart with it most abundantly. As a result, hands tend to get cold when stressed. Using this addiction, you can reprogram the body. If you warm your hands, the brain decides that the stressful situation is over and normalizes your condition.

stock up on oranges

No worse than many pills, the aroma of citrus helps to get rid of stress. It can be a real tangerine or evaporated in an aroma lamp (in the latter case, the oil should be only natural). The secret is that the smell of citrus stimulates the release of norepinephrine, a hormone associated with mood and emotional well-being. Increasing its dosage in the blood significantly helps to cope with stress.

Knowing this ability of citrus fruits, you can arm yourself with an anti-stress shield. To do this, you need to drop a couple of drops of essential oil of the same orange or grapefruit on a handkerchief or edge of clothing.

Indulge yourself in a cup of tea

How to treat stress, green tea will tell you. The latter has a unique feature: thanks to L-theanine, which is part of it, it significantly reduces anger, fatigue and other stress symptoms.

Pour cold water over your wrists

Among the many ways to relieve stress and calm the nerves, there is such an original one as washing the wrists in cold water. In these places, the paths of large arteries lie, so cooling this zone will help cool the blood and, as a result, normalize the emotional background.

For the same purpose, you can apply a few drops of cold water (or even apply pieces of ice) to the area behind the ears - where perfume is usually applied.

Take vitamins

The last tip is related to going to the pharmacy. However, instead of various drugs and pills, you are advised to purchase some vitamins for stress there. Usually they are presented in various complexes in a large assortment. Having picked up what you need, drink the course. By doing this, you will not make yourself worse, as with the use of many drugs, but only strengthen your immunity.

Conclusion

As many scientists say, most of the diseases in our time are of a psychosomatic nature, that is, they stem from an incorrect psychological and emotional state - from constant tension, irritation, anger, anxiety. Therefore, before grabbing stress pills, it is important to understand that they only remove the consequences. The root of the problem is in ourselves, in our mind. From this, it becomes obvious that our psychological health is deeply dependent on the ability to introspect - the ability to look inside ourselves. And in order not to suffer all your life with the question of how to relieve stress and calm your nerves, you need, first of all, to understand yourself, learn to think positively, relax and instill in yourself the skills of mental self-discipline.