How to relieve nervous tension
Stress and nervous tension spoil not only health, but also affect the quality of life in general: nervous and always being on edge, we make even more mistakes at work and ruin the lives of relatives and friends, spilling negatives on them and provoking them to failures. Let's talk about how to relieve nervous tension without medication.
Of course, in order to relax, you just do not strain, but we do not live on an island paradise, so stress is a common phenomenon. And the secret is that the stress is stronger, the more we dramatize the situation and "wind up" ourselves and everyone around. If, for example, a computer breaks down, you can safely take all measures to repair it, or you can distress others, bring yourself to hysterics and do nothing, ruining your relationship with the master and with your relatives.
How not to turn everyone around and stop being a neurotic?
Make a diary
But not to paint how bad I am and how bad everyone is. No, you need to share your negative thoughts and anxieties with him, analyze problems and find a way out.
For example, a record might look like this:
- We write everything we want to throw out of ourselves
- Learn lessons
- Practicing negative experiences
Do physical exercise
A little exercise increases resistance to stress, and if you engage in a company, it is even better. The main thing that these classes are fun, but otherwise why. Today, choosing what you like is simple: there are many fitness clubs, programs and price policies are very different. Dancing will do as well. After work, it is quite possible to relax and get rid of lumps of nerves simply by learning new movements ... and getting a release of endorphins in the blood.
Winter swimming and douche
This is not only adrenaline, but the same endorphins, which are released during the reaction to the cold. We just teach the body to react to stress (which is cold water) splash of joy hormones. Anyone who has not grown to such an extreme, can just walk into the pool. Also discharge.
Meditations
No, do not dive into nirvana for the whole day and go to the master from Tibet. Five minutes a day under audio meditation will allow you to abstract from all problems and not to harm yourself as a result of stress. Even a single session will help, not to mention regular practice.
Yes, at first it will be hard to forget about all the urgent matters, but over time it will turn out.
In addition, during meditation there may come a way to solve one of your problems.
There are other relaxation methods, such as yoga nidra, during which the entire body gradually relaxes, and then attention "jumps" from one part of the body to another.
Music
Yes, no matter what, if only you liked. This is also endorphins and also a positive effect on chemical processes in the brain. At work, you can wear headphones, and the best music for stress relief is slow ethno and ambient.
Thinking about everything tomorrow
It is foolish to create vanity and the illusion of violent activity in the evening, frantically trying to find a solution to the problem in the evening. In the morning, in any case, you will be fresher and more cheerful, and attempts to solve a problem at night can be fruitless and only spoil your sleep. As a result, nothing will happen in the morning either. So, we start to relax already during the trip home. So, if you have an extremely important problem, you can promise yourself that you will think about it tomorrow morning as soon as you wake up. Organism and consciousness will make concessions, and in the morning your misfortune will no longer seem like a granite block, as it seemed in the evening after a hard day.
Here and now
All the techniques described above will give results and increase resistance to stress only if you practice all the time. But how to relieve nervous tension right now? You can control breathing.
Breathing exercises
We air the room and take a comfortable position. It would be nice to do it in nature, but also not necessary.
We breathe freely and easily, breathing in on the score 7. We represent how we breathe in energy or calmness. Holding the breath, again count to seven. We also exhale on seven accounts and visualize how we release tension, anger or irritation. We hold our breath and repeat. This can be done for 5-10 minutes. a day, and if it is difficult to count to seven, you can start with five or six accounts. Then the lungs will develop themselves.
Instant problem solving
It will also help to go on a short walk, eating a piece of hot pepper (also adrenaline and endorphins), hugs (do not hesitate to ask your neighbor to hug you), tea (for example, a mixture of black with green and leaves of currant and lime). And sometimes you need to retire and shout at all, beat your hands on furniture or a pillow (you can make a punching bag), sing in a high voice. Do not be afraid that emotions whip and lash - this is normal. For some reason, we were just taught that negative emotions are bad, but they just are.
Related articles:
12 stressful situations that need to strike out of life
9 annoying thoughts that prevent us from enjoying life
How to deal with stress
