There are difficult situations when there is a need to calm yourself, let's find out how to do it better.
Psychologists make recommendations, offer effective ways to go to a calm state.
I can not calm down: what to do?
your location is in a strong stressful situation, you feel anxious, nervous experiences, it is difficult for you to sit still.
Perhaps, in the area of the solar plexus, there were unpleasant sensations, rapid heartbeat.
These are all signs that you are in state of nervous tension.
If you are very worried, then try not to scroll in the thoughts of a negative plot and a bad version of the situation.
You worry, you start thinking about the bad, in the end stress and anxiety are further enhanced.
Therefore, in the first place, one should get rid of thoughts that provoke negative emotions.
How to learn to calm yourself?
To learn to calm yourself quickly, it is worth master the skills of self-control. If you have a strong nervous system, you perfectly maintain composure in a variety of situations, it is easier to calm down.
However, a huge number of stress factors affect people in big cities every day. Eventually the nervous system is getting worse, and each time it becomes more difficult to calm down.
Methods of co-ownership with your nervous system:
- Do yoga. Strange as it may sound, this advice, but yoga and meditation practice teach self-control. Performing asanas, breathing exercises, you balance the nervous system. Meditation requires the ability to relax, stop thinking, disconnect from reality.
- Tell yourself: Much is happening around me not worth attention. Indeed, they stepped on you in the transport - did something critical happen that required increased arousal of the nervous system? Nachamila neighbor - so it's her bad mood, is it worth paying attention to the negative people who are trying to spoil your mood and feed off your energy?
- Create a favorable environment around you. Nervous interior - make a rearrangement, glue wallpaper, change furniture. I do not like the work - and who prevents to find another.
Ways without drugs
When we are nervous, we try to resort to the help of sedatives. The problem is that they can have the opposite effect.
If a person is depressed, then some are sedative, even as harmless as valerian, able to worsen the condition. Therefore, it is important to learn to calm yourself without medication.
Ways:
- close your eyes, take a deep breath and exhale slowly, after exhaling a slight pause;
- before answering your opponent, mentally count to ten, it is likely that the need for an answer will disappear, and you will not spoil your mood with a heated conflict;
- if the cause of your concern is a person who spoils your mood, get away from contact with him;
- understand that there are things that cannot be changed, and therefore there is no point in worrying about them;
- turn on the audio file with a pleasant melody without words, such as a flute or a guitar;
- drink tea with mint, but not in one gulp, but slowly, inhaling the aroma;
- some help physical exercises - squats, waving his arms, quick step, jumping.
Develop the skill of maintaining self-control in any situation.
Psychological advice: how to calm down
Psychologists have studied well the problem of anxiety and the effects of stress on a person.
And stop crying
Tears - natural stress response.
You are experiencing resentment, anger, a sense of injustice - why did they do this to you?
Together with tears the body gets rid of stress hormonesHowever, when there are many tears, they often recur, day after day, this is also a kind of stress for the body.
Take a few deep breaths. Allow yourself to cry, but not sob, let the tears flow naturally.
Try not to think about the problem that caused the cry, as this provokes a second wave of emotions. Wash your face with cold water.
Set up before the exam
The test is stressful in any case, but its effect can be minimized.
- Do not overload, take breaks, alternate your studies with other activities. Required walks, light physical activity without overwork.
- Eat right. Eat more fruits, protein foods, vitamins, drink juices.
- Treat the exam as next life stageworth experiencing.
- Adjust yourself so that even if you do not get the maximum score, this is not a reason to worry.
- Stop cheating, think about the bad, remember: our thoughts are material, therefore we cultivate a positive and optimistic attitude to what is happening.
- Get enough sleepgo to bed on time. If sleep is disturbed, a light sedative is acceptable - motherwort, valerian, tea with mint or melissa, but remember - exceeding the dosage will lead to daytime sleepiness.
- Prepare everything in advance - clothes, stationery.
- As a stress relief, we can recommend light massage.
If possible, do not sit at night, study the material in advance, so that you have a good rest on the night before the exam.
Pull yourself together in a stressful situation
How to calm down after a strong stress? What is recommended:
- breathing exercises;
- change the situation;
- do not focus on one type of activity;
- go to another room;
- drink tea;
- do not respond to the attacks of the interlocutor.
Do not be nervous before the interview.
Interview, especially if he is the first, - big stress.
A potential employer assesses, among other things, your self-control, self-confidence.
Take a few deep and slow breaths before entering the office. Do not drink too much sedatives.otherwise there is a risk to appear inhibited, and mental activity will become slow.
Adjust yourself to the fact that even if you are not accepted at this job, this is not the end, there are many other options. Imagine that this is a game where you try your hand.
How to fall asleep?
How to calm down before bedtime?
For residents of large cities, the problem of insomnia is more than relevant. Everyone at least once faced with the inability to fall asleep.
How to make yourself fall asleep? There are several rules and recommendations.:
- do not watch TV before bedtime, scary and dramatic films filled with feelings;
- Minimize social networking if they cause you stress and irritation;
- drink warm milk with honey, if there are no contraindications to these products;
- Do not eat before bedtime too tightly. If you have an appetite, it is better to use a glass of yogurt;
- master the meditation;
- a walk before bed will help you fall asleep;
- stick to your daily routine, train yourself to go to bed and get up at the same time;
- severe fatigue contributes to poor sleep, adjust your schedule and load.
If insomnia causes permanent malaise, consult a doctor.
Do not worry before birth
Experiencing before childbirth is a natural phenomenon.
Virtually every woman goes through the process of having a baby. Now technology is highThe doctors monitor any changes in the condition of the woman in labor, so the risks are minimal.
Childbirth - natural process. Talk with your doctor if you have any concerns. Psychologists work in maternity hospitals, you can sign up for a consultation with them. Do not watch childbirth videos if this causes stress and negative experiences.
Good results gives you a visit to special classes for pregnant women, where the counselor will tell you how the labor is going on, teach you how to breathe and behave properly during and after the process.
Before flying by plane
At first glance it seems that it is very scary to rise into the sky. However, if you pay attention to the statistics, you will see that the plane is one of the safest modes of transport.
On conventional highways, accidents happen every day, while airplanes successfully reach their destination. We are scared because accidents with planes are voiced in the media, they are usually large.
We are accustomed to car accidents and we consider this a natural accompaniment of modern life. Do not look out the windowif it makes you uncomfortable. Turn on pleasant and relaxing music, think about breathing practices.
Before surgery
Doctors and psychologists have long noticed that the success of the operation largely influenced by the mood of the patient.
Stop cheating and think about the bad. If you have any concerns, discuss them with your doctor.
Do not discuss the operation with people who do not have the appropriate knowledge.
Before an important day try to avoid extra stress, do not watch dramatic films, do not listen to people who can set you up for negative. Tell yourself that everything goes great.
After quarrel
How to calm down after a quarrel with her husband? Relationships within the family are often the cause of stress and increased nervousness. Quarrel with a loved one for a long time knocks out of a rut. What to do:
- try during the showdown not to become personal, even if the partner is trying to do it;
- keep your composure;
- end the conflict first;
- resentment is not the best way to calm yourself, try not to develop this feeling in yourself;
- everyone has the right to their own opinion, so the best option is to find a compromise;
- think what is more important for you - the subject of the dispute or the preservation of relationships with relatives;
- drink a glass of water or mint tea;
- Relax and relieve stress will help bath with aroma oils or sea salt.
If the conflict continues, go outside, get some fresh air, walk around the house - physical activity will help reduce stress levels and calm down.
In case of trouble at work
If you get into trouble at work, think about what You can always find another employment. Holding on to the position that causes constant stress is not worth it.
Work is part of our life, but she is not so importantso much to worry about her.
- Evaluate the reason for the trouble - whether you were to blame, circumstances, or other people - this is important to find the most acceptable solution to the problem.
- Do breathing exercises, walk on foot.
- Try not to take to heart what happened - your health is more important.
- Consider if there is a way to fix the situation. If there was a conflict with colleagues or superiors, develop a plan, how could you solve it with benefit for yourself.
- At home, take a bath.
- Enlist the support of loved ones - it is quite possible that they will give useful advice.
How to extinguish anger in itself, if everything infuriates?
If everything is annoying and annoying, it is necessary to find why this happens. Often the cause is a problem with the thyroid gland - in this case, the doctor will recommend appropriate treatment.
If you have signs of depression, go to a psychologist, he will hold a primary consultation, will give recommendations.
Irritated nervous system There is no reason. Often our bad mood signals about problems inside the body, so a trip to the therapist and a full examination will be useful.
Pay attention to the following tips:
- Learn to perceive the world more calmly. What annoys you? Noisy neighbors, a crowd in the transport, stupid people? Many little things are not worth our attention, just try to ignore them. Annoying the crowd in the transport - go on foot, buy a car or order a taxi. Do not like the area of residence - a great reason to move. Annoying work - and what keeps you on it - find another, the reason that it is difficult - just an excuse.
- Find your hobby which will be a pleasure.
- Go in for sportsmove more, activity allows you to get rid of negative emotions.
- Diversify your life, do not limit yourself to home and work - meet with friends, go to the cinema, go to another city for a weekend - your body and psyche need a shake-up and a change of scenery.
In many ways, the cause of our nervousness is nervous system imbalance. Change your lifestyle, make it easier to relate to situations and people around you, and then there will be far fewer reasons for experiencing.
How to calm down? Ways:
