In this article, I will talk about how to stop nervous. I will explain how to maintain calm and composure in any life situation without the help of sedative pills, alcohol and other things. I will speak not only about how to suppress the states of nervousness and calm down, but I will explain how you can stop nervous in general, bring the body into such a state in which this feeling simply cannot arise, in general how to calm your mind and about how to strengthen nervous system.

The article will be built in the form of consecutive lessons and better read them in order.

When are we nervous?

Nervousness and mandrage, this is a feeling of discomfort that you experience on the eve of important, responsible events and events, during psychological stress and stress, in problem life situationsYes, and just worry about all sorts of trifles. It is important to understand that nervousness has, as psychological so I. physiological Causes and manifest accordingly. It is physiologically related to the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experiences, reassessment of the significance of certain events, a sense of uncertainty in itself and what is happening, shy, excitement for the result.

We begin to be nervous in situations that we consider either dangerous, threatening our life, or for one reason or another significant responsible. I think that a threat to life, not so often looms in front of us, by the streets. Therefore, I consider the situation of the second kind in everyday life for nervousness in everyday life. Fear fail, look in an inappropriate manner in front of people - All this makes us nervous. With regard to these fears, there is a certain psychological setting, it has a little attitude of our physiology. Therefore, in order to stop nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let's start to realize the nature of nervousness.

Lesson 1. The nature of nervousness. Need a protective mechanism or interference?

We begin to sweat the palms, the tremor can be observed, the increase in heartbeat, increase the pressure in the thoughts confusion, it is difficult to get together, focus, it's hard to sit on the spot, I want to take some things, smoking. These are the symptoms of nervousness. And now ask yourself, they keep you out hard? Do they help to cope with stressful situations? Do you better get negotiations, take an exam or communicate on the first date when you are on a platoon? The answer is, of course not, and moreover, it can devour the whole result.

Therefore, it is necessary to firmly understand yourself that the tendency is nervous - is not a natural body reaction to the stressful situation. Or some kind of an inexpensive feature of your personality. It is rather a simple mental mechanism fixed in the habits and / or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and whatever happens, you can always respond to it differently! I assure you that the effect of stress can be minimized and the nervousness is eliminated. But why eliminate it? And because when you are nervous:

• You have thinners and it is harder to focus that it may aggravate the situation that requires the utmost voltage of mental resources.
• You are worse controlling your intonation, facial expressions, gesture, which may not affect responsible negotiations or dates
• Nervousness contributes to a more rapid accumulation of fatigue and stress, which badly affects your health and well-being
• If often nervous, it can lead to various diseases (meanwhile, a very significant part of the diseases stem from the problems of the nervous system)
• You worry on trifles and therefore do not pay attention to the most important and valuable in your life
• You are susceptible to harmful habits:, alcohol, as you need to shoot something tension

Remember all those situations where you are very nervous and and it has been negatively reflected on the results of your actions. Surely all many examples of how you have broken, not withstanding psychological pressure, lost control and deprived. So we will work with you.

Here is the first lesson during which we have understood that:

• Nervousness does not bring any benefit, but only interferes
• From it you can get rid of work on yourself
• IN everyday life Few valid reasons to be nervous, since we or our loved ones are rarely threatened, we basically worry because of trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article and tell why it is.

You must configure yourself as follows:

I do not have something to be nervous, it bothers me and I intend to get rid of it and is real!

Do not think that I'm just so reasoning what I myself have no idea. I am all my childhood, and then youth, under 24 years old experienced big. I could not take myself in my hands in stressful situations, worried about any little things, even almost fainted because of my sensitivity! This negatively reflected on health: the pressure jumps, "panic attacks", dizziness, etc. began to be observed. Now all this in the past.

Of course, it is impossible to say that I have the best composure in the world, but still, I stopped nervous in those situations that most people turn in nervousness, I became much calmer, compared with my previous state, I went out on a fundamentally different level of self-control. Of course, I still have a lot about working, but I'm on the right track and there is a speaker and progress, I know what to do.

In general, everything about what I am talking to is based solely on my experience of self-development, I do not invent anything and the narration only about what helped me. So if I did not have such a painful, wounded and sensitive young man and, then, as a result, personal problems would not start to redo themselves - all this experience and the site that he summarizes and structures would not be.

Lesson 2. How to stop nervous for anyone?

Remember all those events that turn you into nervousness: causes the boss, pass the exam, expect an unpleasant conversation. Think about all these things, appreciate their importance for you, but not apart, and within the context of your life, your global plans and prospects. What is the meaning in public transport or on the road across the whole life, and is it terribly late to work and nervous about it?

Is this what you need to think about and what to worry about? At such moments, focus on the purpose of your life, think about the future, distracted from the current moment. I am confident that with such an angle, many things because of which you are nervous will immediately lose your significance in your eyes, turns into a sowing trifles, which they are certainly and, therefore, will not cost your experiences.

Such psychological setting is very helpful stop nervous for anyone. But no matter how well we configured themselves, although it will certainly have a positive effect, but still it will be not enough, since the body, despite all the arguments of the mind, can respond in its own way. Therefore, move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event during and after it.

Lesson 3. Preparation. How to calm down before a responsible event.

Now some important event is impassing for us, during which our intelligence, collens and will will be inspected, and if we successfully pull this test, the fate of us will generously reward, otherwise we will lose. This event may be a final job interview about which you dream, important negotiations, a date, exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and you need to do it so that this condition does not prevent you from focusing on the goal and seek it.

And you aware that you are waiting ahead significant eventBut however it was not significant, anyway, even the worst outcome of such an event will not mean for you the end of all life: you do not need to dramatize everything and overestimate. Just the same of the importance of this event and makes the need to be calm and not worry. This is too responsible event to allow nervousness to blame it, so I will assemble and focuses and do everything for this!

Now we give thoughts into calm, removing the mandal. First, immediately throw out all the thoughts about the failure of the head. In general, try to learn the bustle and nothing to think about. Release your head from thoughts, relax the body deeply exhale and breathe. To relax, the most infallional breathing exercises will help.

Simple breathing exercises.

It must be done like this:

• inhale on 4 bills (or 4 pulse strikes, it must be addressed, it is necessary to make it more comfortable on the neck, and not on the wrist)
• keep air in yourself 2 bills / strike
• exhale 4 bills / strike
• do not breathe 2 bills / impacts and then inhale again in 4 bills / strikes - all from the beginning

In short, as a doctor says: breathe - do not breathe. 4 seconds Inhale - 2 seconds Delay - 4 seconds Exhalation - 2 seconds Delay.

If you feel that breathing allows you to make deeper breaths / exhalations, then do the cycle not 4/2 seconds and 6/3 or 8/4 and so on.

Just breathing you need a diaphragm, that is, the stomach!During stress, we are rapidly breathing, while the diaphragmal breath soothes the heartbeat, suppressing the physiological signs of nervousness, introducing you to calm.

During the exercise, we only keep your breath! There should be no more thoughts! It is most important. And then for minutes after 3 you will feel that they relaxed and calmed down. Exercise is made no more than 5-7 minutes, feelings. With regular classes, respiratory practice contributes not only to you relax here and now, but also in general gives the nervous system in order And you are less nervous already without any exercises. So I strongly recommend.

My video about how to make a diaphragmal breathing correctly, you can see at the end of this article. In the form, I tell about how with the help of breathing to cope with panic. But this method will also allow you to get rid of nervousness, calm down and take yourself in hand.

Other relaxation techniques are presented in my article.

Well here we prepared. But the time is the time of the event. Then I will talk about how to behave during the event, not to be nervous and be calm and relaxed.

Lesson 4. How can not be nervous during an important meeting.

Picture calm: Even if n. emotional settingNor the breathing exercises did not help you withdraw the tension, then at least try to demonstrate external calm and non-vulnerable. And it is necessary not only to introduce your opponents of misleading about your condition at the moment. The expression of the external rest helps to reach the rest of the inner. This is valid according to the principle of feedback, not only your well-being determines your facial expressions, but the facial expressions determines well-being. This principle is easy to check: when you smile to someone you get better and more fun, even if you were in a bad mood before. I actively use this principle in my daily practice and this is not my fiction, it is really a fact, it is even written in Wikipedia in the article "Emotions". So the calmer you want to seem the more relaxed you become really.

Follow the fair, gestures and intonation: The principle of feedback obliges you to constantly turn out inwards and make aware of how you look from. Are you too tense? Do you do not run your eyes? Movement is smooth and measured or cutting and impulsive? What does your face expresses cold impermeability or all your excitement can be read on it? In accordance with the information received from the senses of senses about themselves, you correct all your television traffic, the voice, the expression of the face. What you have to follow yourself already in itself helps you gather and concentrate. And it's not just that with the help of internal observation you control yourself. Watching you, you focus the thoughts at one point - on yourself, do not let them be knocked up and take you off the wrong way. So concentration and calm is achieved.

Eliminate all the markers of nervousness: What do you usually do when nervous? Thug in hands ball handle? Came a pencil? Tie into the knot thumb And the little finger of the left leg? Now forget about it, keep your hands smoothly, does not change their positions often. Do not eat on a chair, do not shift from foot to foot. We continue to follow yourself.

Do not rush: Hurry, bustle always sets a special nerve tone. Therefore, do not rush even if you are late for a meeting. Since any hurry very quickly knocks off the collaboration and calm attitude. You begin to rush nervously from one to another, as a result, we only provoke the excitement. No matter how hurrying you, do not hurry, it's not so scary, it is better to overtake your nerves. This applies not only to important meetings: try to get rid of the rush in every aspect of your life: when you are going to work, we are going in transport, make a job. This is an illusion that when you hurry you reach the result faster. Yes, the speed increases, but slightly, but you are very losing in the collaboration and concentration.

That's all right. All these principles complement each other and can be generalized in the appeal. " watch out". The rest of particular and depends on the nature of the meeting itself. I advise only to think over each of your phrase, do not hurry with the answer, carefully weigh everything and analyze. Do not try to impress everyone available methodsYou will make it so much if you do everything right and you will not worry, work on the quality of your speech. No need to mumble and rub it if you were caught by surprise: quietly swallowed, forgotten and go further.

Lesson 5. Soothen after the meeting.

Whatever the outcome of the event. You are on the platoon and still feel tension. It is better to take it off and think about something else. Here all the same principles that helped you take yourself in hand in front of the meeting itself. Try a lot not to reflect on the past event: I mean all sorts of fruitless thoughts, and if I spoke so much and not, oh, and how I probably looked stupid there, I was a bald, but if ...! Just throw out all thoughts from my head. Get rid of the subjunctive ignition (if), everything has passed, bring your breath in order and relax the body. That's all with this lesson.

Lesson 6. Do not generally create reasons for nervousness.

This is a very important lesson. Usually weighing nervous factor is the inconsistency of your preparation to the upcoming event. When you all know, confident about what you worry about the result?

When I studied at the institute, I missed a lot of lectures and seminars, it was completely not prepared for the exams at all, I hoped that he would carry and somehow pass. As a result, I passed, but only thanks to the phenomenal luck or kindness of teachers. Often walked on relocation. As a result, during the session, such an unprecedented psychological pressure was experiencing such a day every day due to the fact that he was trying to prepare and hand out somehow an exam.

During the sessions, an unreal amount of nerve cells were destroyed. And I still regret myself, I thought that how much did it fell, how hard, eh ... although I had the blame for everything, if I did everything in advance (I was not obliged to go to the lecture, but at least a material for exam preparation and surrender I could provide all intermediate control tests - but then I was lazy and I was not at least somehow organized), I would not have had to be so nervous during exams and worry about the result and for the fact that I was taken to the army if I Something I will not pass, as I would be confident in my knowledge.

This is not a call not to miss lectures and learn at institutes, I'm talking about what you need to try yourself do not create stress factors in the future! Think on and prepare for business and important meetings, to do everything on time and not to delay at the last moment! Have one's head finished plan, and better somewhat! It will keep you a significant part of nerve cells, and in general contributes to great success in life. This is very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system and how to stop nervous on trifles

In order to stop nervous not enough to follow the lessons that I set out above. You also need to bring the body and mind to the rest state. And the next thing I will tell will be the rules that you can strengthen the nervous system and experience less nervousness in general, be calmer and more relaxed. As a result, you will understand how to stop nervous on trifles. These methods are focused on the long-term result they will make you less susceptible stress at all, and not only prepare for a responsible event.

• Firstly, to correct the physiological factor of nervousness, and bring the nervous system to the state of rest, you need regularly. This very well contributes to the reassurance of the nervous system and reassuring the mind. I wrote a lot about this, so I will not stop on it.
• Secondly, engage in sports () and carry out a complex supporting the improvement of measures (a contrasting souls, healthy nutrition, vitamins, etc.). In a healthy body, a healthy mind: Your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
• Walk more, spend time in the air, try to sit less in front of the computer.
Diaphragm Breathing with Panic Attack

To exclude various stressful situations, conflicts, quarrels or depression from everyday life. Human psyche instantly notes dangerous and harmful factors ambient And immediately reacts to them. Frequent emotional stresses are able to disrupt the efficiency of the entire body. Taking over how to remove stress and calm the nerves, it is necessary to objectively evaluate the available nuances. Important moments Selection of a certain means are:

• failure frequency;
• psychological condition;
• commodified, often - the wrong day of the day.

How to calm the nerves

Get rid of irritability, excessive susceptibility of events, bring the psyche to normal in several ways. SAME effective methods The use of soothing drugs, natural funds, complexes of folk medicine or special respiratory gymnastics are considered. It is possible to strengthen their efficiency by changing the routine of the day, the diet or failure of bad habits. It is necessary:

• spend more time on fresh air;
• do not forget about full sleep;
• to establish proper nutrition.

With the help of soothing drugs

Strong drugs intended for the treatment of the nervous system are prescribed by specialists in emergency cases. Soothing pills on the recipe are distinguished by a special composition, they are not recommended to be taken without the prescriptions of specialists. The course of treatment should not exceed the specifically established time frame. This period depends on the degree of unpleasant state. How to remove severe stress and calm the nerves with drugs? Take:

• "Ataraks" (a medicine with a combined effect, further eliminates sleep disorders);
• "Glycine" (normalizes the state of the psyche, contributes to the improvement of mental activity, does not have the properties of a sleeping pill preparation);
• "WIT NERVO" (contains valerian extract, has an integrated effect on the nervous system).

Tablet

Most of the sedatives produced in tablets have a number of contraindications. We need to take them after consultation with a specialist. They are prescribed in the event of an emergency when stress reaches the maximum degree of manifestation. Traditionally, tablets are used to treat the effects of severe emotional shocks, protracted depressions, nervous disruptions. Common destination to help solve the problem, how to remove stress and quickly calm the nerves - this is:

• "Tenoten" (produced in different forms, designed to treat neurotic diseases, stressful states, adopted by a doctor's prescription);
• "Quattarex" (released in pharmacies for the recipe, refers to drugs wide spectrum);
• "Penazepam" (high-active tranquilizer, has a sleeping pills, muscular-relaxing effect on the body).

Natural sedatives

The most common soothing means based on vegetable components is:

• "Persene" (it is recommended to take at the time of neuroses, stressful states, as a prophylactic agent);
• "New Passit" (has a comprehensive effect, but has some side effects, sold without prescription);
• "Motherbon" in the form of tablets or tincture (soothing remedy, is considered safe, it is allowed in pharmacies for non-degree);
• Valerian in tablets (soothes the psyche, does not break sleep, helps to fight the disturbing, stressful and other states of the psyche).

Sedatives from sleep disorders

To the number of funds from stress capable of reassuring the CNS include:

• "Adaptole" (remove irritability, normalize sleep, relieve the effects of stressful states);
• "Defin" (contains an extract of a hormour, has a soothing effect on the body, eliminates insomnia);
• Melisson (lavender extract and a mixture of other herbs favorably affect the psyche, normalize sleep).

With the help of respiratory gymnastics

Some methods that help cope with the problem do not imply the use of drugs. Rhythoxy will help to get rid of stress to get rid of stress. Special breathing exercises are able to have no less effective impact on the psyche than medicines. Recommended during the execution of gymnastics to listen to soothing melodies. Respiratory exercises for soothing:

1. Removing the voltage from the shoulders and neck (hands must be placed on the shoulders, while inhaling the maximum to make them on the sides, repeat the exercise several times).
2. Removing the tension from the back (hands raise up, on the breath as much as possible to stretch the body, putting on the socks, the hands must try to "get to the sky", repeat up to 5 times).
3. Breathing with belly (air must be inhaled several times and exhale so that he filled not only chest, but also the stomach).
4. Slow breathing to calm down (inhaling the air it is necessary to slowly and as deeply as possible, the exhalation is done sharply, repeat several times).
5. Active breathing through nostrils (inhale air through the nasal cavity, the maximum exciting oxygen by nostrils).

When solving a problem, how to cope with stress is recommended to use the respiratory reception from yoga. The breath is made on four accounts, then exhale, and breathing is performed for a similar time. You need to repeat such actions several times. Experts note that noticeable relief emotional state Comes in a few minutes.

With the help of songs and music

The influence of certain melodies and sounds on the human psyche over the centuries is investigated by psychologists. It is believed that music to calm the nerves has no less effect than the funds of traditional medicine or drug drugs. Doctors recommend listening to the compositions of S. Rakhmaninov, I. Baha, P. Tchaikovsky. Chopping melodies include favorite songs or musical works that like concrete person And during which he relaxes.

For elimination stressful state It is recommended to listen to special musical compositions for meditation, record sounds of nature. It is necessary to carry out such relaxing sessions not only during the period of nervous voltage, but also regularly - for the prevention of disruptions and neurosis. Melodies will be an ideal addition to gymnastics or preparation process to sleep.

There are many different external factors negatively reflected in the state of the nervous system. Lack of rest, family and working conflicts, as well as fast rhythm modern life, make a person nervous and restless. That is why it is very important to know how to quickly remove stress and nervous tension. In order to put the nervous system in order, there are many effective waysEach of which has its own characteristics. Let's talk about how to increase stress resistance and remove the nervous voltage.

Our nervous system is arranged in such a way that it takes shake periodically.

Quite interesting the fact that most modern people Do not know how to resist stress and get pleasure from our own life. There are several different waysallowing to calm the nerves without the use of drugs.

First of all, this is the use of various respiratory practices. In order to remove the nervous tension, you should relax your body, straighten your back and straighten your shoulders. After that, you need to take a deep breath and slowly breathe the instructed air. Make a short pause and repeat the exercise. In the issue of reducing nervous voltage important role Favorite classes is given. The hobby helps a person abstract from the situation, put in order to their inner world and fully relax. In addition, the hobby carries a positive emotional charge.

How to calm the nerves and relieve stress, the tips of the psychologist say that it is possible to remove moral tension with a relaxing bath or a contrasting soul. In order to increase the effectiveness of this method, you can add the process of taking a bath, aromatherapy. Essential oil Based on the mandarin, Bergamot or Lavender will help to distract from everyday problems and fully relax. In order to solve problems with sleep, which are an integral component of the nervous voltage, you should walk as often as possible in the fresh air. Long walks in the parks help to bring thoughts and relax. You can calm the nerves with a good head massage. Special attention The occipital region, temples, forehead and cheeks should be given.

How to deal with long stress

There are several dozen different ways and means in order to reduce the effect of stress factors on the nervous system. Believers can help prayers and conspiracies. Others find their "salvation" in different energy practices. The purpose of these funds is to normalize the work of the CNS.

At home, to calm nerves, you can use both pharmacological products and various folk Methodswho do not have side effects.

Stress not only deprives us of working capacity and thinking to think adequately

There are several medicinal groups, which includes drugs that have a positive impact on the nervous system. Their use in a state of stress allows you to quickly calm down and relax. With nervous overvoltage, preparations from the category of tranquilizers are most often used. Medicines included in this medicinal group help reduce anxiety and calm down. The lack of tranquilizers is the risk of side effects and addiction effect. Because of this feature of such medicinesThey are not recommended to be taken over a long period of time.

Among tranquilizers, the following medicines should be allocated:

• "Ataraks";
• "Lorazepam".

Medications with sedative effects are also used as soothing. Preparations from this group are made on the basis of plant components or bromine. They have a soft effect and rarely cause side effects. In this group of medicines should be allocated:

• "Barbal";
• "Valerian".

The use of folk remedies

Calm the nerves and remove stress at home using self-prepared decoctions and info, based on medicinal herbs. For many centuries, similar herbs due to their medicinal propertiesUsed in therapy of various diseases. Below we present the most popular methods of traditional medicine.

Mint tincture. Mint received well-deserved fame as one of the means for nerve soothing. Based on the leaf of this dried plant, you can prepare a healing infusion. For cooking you need to mix a tablespoon of raw materials with one glass hot water. Insstruct the fluid should be about forty minutes. Take the medicine you need twice during the day.

Broth chamomile. In their healing properties, chamomile is not inferior to the mint. Based on this medicinal plant, You can cook tea - soothing nerves. On one tablespoon of raw materials, two hundred milliliters of hot water is used. In order for the decoction to completely fill, it will take about half an hour. Before applying the means, the fluid should be strain.

Stress - illness modern man. This is the method of the body to adapt to negative environmental factors.

Products soothing nerves

It has been scientifically proven that a properly compiled diet allows you to prevent the development of many nerve diseases. In the case of emotional tension, poor mood and conventional fatigue, doctors recommend adding omega-3 acid to their diet. They improve the metabolism and block the synthesis of cytokines - elements provoking the development of depressive disorder. Most of the whole omega-3 acids are contained in sea fish.

Vitamin "K", contained in the leaves of spinach, increases the number of hormones in the body responsible for stress resistance and good mood. Similar effect has natural honey. In addition to the above, it contains elements that feed cells and reduce the excitability of nerve fibers. Many experts recommend to use as much citrus fruit as possible. They contain ascorbic acid regulating the level of cortisol. According to scientists, even the process of cleansing an orange from peel helps to reduce the excitation of nerve receptors.

Reduced the level of hormone stress using black chocolate. Its composition contains those components that increase the level of dopamines responsible for relaxation. In addition, it has a tryptophan in its composition responsible for a good mood.

Modern life is full of stress and tension, with which each person faces daily. As is known, the nervous voltage is not easy to be a grueling factor, but also negatively affects the body, leading to violations in its work. It should be noted that most diseases that are known modern medicinehave a psychosomatic form. As a result, the most important condition It becomes maintenance of own psychological equilibrium, and it is possible to achieve this with the help of a multitude of methods described in this article.

How to understand that the nerves are not in order or have a nervous breakdown

In order to differentiate the nervous breakdown from other pathological phenomena of the psyche, it is necessary to give the most accurate definition. Since there are no clear criteria for determining the nervous breakdown in medicine, one should be guided by individual factors explaining the nature and essence of this process.

Thus, the nervous breakdown is a reactive, temporary violation of human mental activity, which arose as a result of an emotionally rich event, whose intensity exceeded the permissible barrier of the individual sensitivity of the nervous system. As a result of the nervous breakdown, mental and physical activity Individual, sensitivity to external factors and interaction with the social world.

To lead to the described phenomenon can have a variety of reasons, which do not make any sense. At the same time, a number of symptoms can be distinguished according to which one can assume the presence of a specific syndrome:

• increased sensitivity to light and sounds;
• losing performance due to loss of concentration and volitional activity;
• decline in appetite;
• after-chur intensive response to the most minor stimuli;
• feeling of own worthlessness;
• increased irritability;
• feeling of anxiety, fear, uncertainty, confusion, panic, etc.

Exists a large number of Various methods allowing to bring thoughts and feelings to normal. At the same time, few people guess, but the harmonization of its psychological state can be carried out without any additional tools. Most people, experiencing irritability or anticipating nervous overvoltage, drink sedatives, but you can cope and " own hands" That is why below are the best ways to calm the nerves depending on the situation.

How to stop nervous before the exam

Fear of exams is one of the most common phenomena in the period of student who is dedicated to great amount Research. According to various approaches, you can get rid of this excitement using in different ways. One of traditional methodsused in practical psychologyis a systematic desensitization method. If you disassemble the name of the approach according to the words, it will have the following meaning: a phased decrease in the sensitivity to the experienced event.

The process can be carried out both by independently and with the help of a professional. Within the framework of the designated process, the rules that will be described below in the context of the instructions for conducting desensitization should be followed. It is important to notice the fact that the method should be resorted for a week, or at least a day before the exam. So, starting the process, you need to relax, close your eyes and present the upcoming exam, but it is styled.

First you need to present the day of the exam and when excitement will appear inside, it will be necessary to relax so that the alarm disappears. When inside everything became smooth, you need to submit fees for a hike to the exam, gradually approaching the most important thing. Similarly, it will be necessary to relax to get rid of the stress after the last picture. At the next stage, you can go further, for example, to submit a trip to educational institution, how the audience looks like, the moment of pulling out examination tickets, etc. It is important to remove the voltage every time through relaxation, as a result of which the real exam seems to be ordinary, the event does not cause any discomfort.

How to quickly get rid of stress at work

If it is necessary to quickly, here and now remove stress, getting rid of excitement, you can resort to express methods. The best way to give thoughts and feelings to normal is to normalize your breath. There are many techniques and trainings, within which the most effective breathing exercises are considered. However, for rapid calm, there is almost a single exercise that is part of a holotropic breathing.

To carry out the process, it is necessary to sit evenly and straighten your back, after which make a deep breath. At that moment, when the air filled the lungs as much as possible, it is necessary to make a sharp exhalation with a nose, without making a breath and exhale any pause. This exercise needs to be done about 10 times, after which you can feel relief.

Ways to remove nervous stress before bedtime

The best way to remove tension before bedtime after hard labor day - This is a method of progressive relaxation. This method is good because it can be done in front of the sleepy, being under the blanket in bed. As a tool, you can use relaxing soft background music without words, which sounds from the columns, because nothing should be filled, including headphones.

In order to start the process, it will be necessary to start smoothly breathing, making long-lasting deep breaths and exhalations, while there should be no pauses between them. Breathing should be a fusion resembling a wheel that rolls off the slide. Breathing is what the attention should be concentrated, what will allow you to clean the mind and stop thinking about anything.

It is now important to start relaxing, while it should be done gradually, relaxing in turns every muscle and every part of the body. Start you need from hand, gradually relaxing a brush right hand, then the forearm, shoulder, then the second hand, leg, back, head, etc. will help to relax, if you represent that the body gradually has a lot of weight, pouring warm.

Effective tool to calm the nervous system

Each at least once in life came across drugs that calm down, derived from stress, help to fall asleep. All of them are directed to strengthen the braking processes passing in our nervous system. At the same time, drugs have a different form and origin. As part of this, herbal preparations will have a less pronounced sedative effect, and strong medicines aimed at oppressing nervous activity are used to treat neuroses, stress and psychological injuries.

List of remedy names: pills, drops

To everyone is the most popular and well-known means of Valerian, which is currently implemented in a variety of forms, including tablets, and in drops, and in the form of tincture. The medication reduces excitability, removes intestinal spasm, improves sleep.

Another medicinal product on the basis of the Grass Hormour is "deprim" - this is a qualitative drug that is appointed with depressions of varying severity. The tool contributes to the oppression of the activities of the vegetative nervous system, improved mood and sleep. Such a pharmacological agent as "perrsen", based on plant components and possessing a highly efficient action, should be noted. The drug is suitable for both men and women.

Acupuncture will help calm down and not nervous

Acupuncture is an ancient Chinese medicine method, within the framework of which the human body is affected by introducing needles under the skin in certain places. According to the approval of people engaged in this type of unconventional treatment of disease, affecting special points can increase or decrease the intensity of the activity of the nervous system. Thus, the acupuncture method is successfully used to calm nerves.

Folk remedies from stress and depression

Within folk remedieswhich can help cope with stress and depression, it is necessary to note carrot juice. At the same time, the juice must be fresh. This product contains a large amount of vitamin B, which is favorable on the nervous system.

Good sedative - medicinal herbs

As you know, most medicinal preparations Sedative action is based on plant components. Thus, using infusions or decoctions of various herbs, you can hardly calm the nerves, make sleep and relax. You can also brew herbal teasthat also positive will affect the nervous system. From the most implies:

• valerian;
• peppermint;
• melis;
• st. Justice, etc.

Nature sounds for relaxation at home

Most people use special music for relaxation and relaxation. Music containing the sounds of nature, bird sinas, wind noise, rain - it all suggests about harmony with nature, unity, peace and equilibrium. Using specific melodies can be relaxed well, to dwell, focus and even relax, which is very important when stress or nervous overvoltage.

What products soothe nerves

Doctors have been revealed that the use of certain food contributes to a decrease in the risk of depression, improving the flow of metabolic processes in the body, an increase in the body's resource to combat stress. These products must be attributed to:

• beet;
• carrot;
• cocoa;
• potatoes;
• chocolate;
• nuts, etc.

It happens that we are looking for complex recipes to improve the quality of life. We think: "I'll go to yoga, so immediately calmer." And of course, we do not go to yoga. And we have a sacheant excuse - why we are so bad. Yoga good in the area no! Sad ...

Nevertheless, there are primitive permanent means of self-help, which breeding centuries are used in stress, irritation, frustrations, in a situation where someone or something eats up your brain.

They used for the recommendations of the doctors of therapists (and not only) the old school. Of those who took the patient by the hand, and this has already become easier. Self-help advice taught physiotherapists, masseuses and sports instructors. Now the tips are more expensive and formulated more difficult. Self-help supplied, this is not a market approach.

And we will return to the old good times when self-help was welcomed.

Method 1 distracted by anything

This way to remove emotional tension is suitable in cases where you are trapped, driven into the angle and can not escape anywhere. For example, sit on the planner and listen to your boss, internally boiling. It is impossible to escape, but ... a distraction for the contemplation of something outsider, neutral and the hobby of this stranger is the best way to not cheat yourself on trifles.

For example: "What, however, Masha Manicure ... I wonder how she did it?"

It works only if you yourself understand the benefit of such a strategy - do not look at the nastiness, do not listen to the nasty. If you like to boil and climb into disputes - this is your right.

Method 2 to leave an annoying situation (it is the emotional zone)

Did something seal on someone else's birthday? On a picnic? You do not take some kind of group, public, page in social network? Do you dream to remove an unpleasant person from the list of your friends?

So, quickly left the group forever. Bubbered a provocateur-disposer, troll, ham, fool. Removed your profile if that.

Quickly called a taxi (do not squeeze, do not squeeze) I smack the hostess and rush home - away from the parties, away from the kebabs, away from the annoying, emotional zone.

Way 3 get drunk

This is already a corona recipe for all brilliant therapist doctors that do not be rejected by bass from pharmaceuticals.

A glass of water, drunk slowly, stops all the well-known science attacks. The first thing is offered by a person who twisted something terrible is a glass of water. Drinking water starts the mechanism of self-realization of the body. Most often, people become bad for two reasons:

• hysterics (sympathetic adrenal crisis in a different way)
• not noticed in time dehydration of the body.

Since we do not listen to your body and do not teach the obzh, drink a whole day tea, coffee and gas production - we have dehydration, and you have it too. Go stray a glass of water right now, and then read on.

Method 4 involve in an exciting, interesting thing

This method is suitable in a situation where you cannot "let go." It is necessary to kill the jam on the foaming "And they, and I, and yes, of them all" something is delicious, even if stupid, and tasteless. Reading detective. Computer game. Hunting and collecting. Sliding and tracking. An attempt to uncover someone's mystery. Even peeping and overheard, damn it.

You must be involved in the intrigue, in a detective, in the rapid development of events, hunting, in the game, in a courage, in flight.

You have to climb the ears and boost tail.

You yourself know that you can get drove away and steal. Each is their own, individual. Just do not improve in this surveillance. Do not hurt anyone evil.

Method 5 Physical Discharge

With this way, everyone is familiar with this way, but, as usual, all do not care. And I remember you once again that the rapid physical discharge, to which belongs to:

• walking on foot
• swim
• spring-cleaning Apartments (can be someone else's),
• sex,
• destruction of trash
• work in the garden
• dance,
• washing floors and washing with hands

relaxes the muscles twisted into the node and relieves stress, frustration is fantastically efficient. General washing with hands even helps to cope with the grief - again the advice of an old doctor, which I share with you.

Method 6 enter into contact with water

Washing dishes are a free session of hypno-psycho-therapy. Noise pure running flowing water Removes our fatigue and takes with me all "dirt", not only household.

In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the bath, go early in the morning or in the evening - swimming at sea, on the river, on the lake, to the spring. Refresh yourself, in short.

Method 7 Positive Stress Event Reframing

About positive reframing is written so much (including me), which I do not want to repeat. Just give an example:

"How good that it happened that this summer I will not go anywhere! Finally, I look like courses of English language, fitness and even on self-development courses! When would I have allowed myself such a "useless" luxury? And in the summer everywhere the dead season and around some discounts. So still save! "

Method 8 could be worse, others are even harder

You are not satisfied with the outcome of events? Imagine that might be the worst outcome. Imagine how bad to some people around you. If you will master this art and stop giving a nose from this strategy, then you will not need any psychotherapy at all.

Method 9 laugh kills everything scary and scary important

Riding, decrease, shrinking of something inflated and important is an ancient recipe for human culture, ranging from Neolithic. Thanks to Grandfather Bakhtina for his term "Carnival-laughter culture." Read, ask.

Or see one series about the adventures of Sponge Bob Square Pants. When he was panicked at the school seminar, the smart squirrel gave him super-glasses. Owing these glasses, Spongebob saw all the students and teacher ... in their shorts. That was funny! True, from laughter, he never read his report. And what were the cowavers from the teacher .. mmm ...

Method 10 account up to 10

Just read up to ten. Slow. Controlling their breaths and exhalations. To myself, not loud. This is the recommendation of doctors and sports coaches.

Method 11 Swatch

Crying relieves stress. With a tear fluid, the organism leaves those toxic substances that are formed under the influence of stress hormones. You can not cry for your - come up with a felt topic and specifically shift over it.

Method 12 verbalization of everything that is in the soul

Property or verbalization is a tricky of a vague "something" in clear words. However, the great thing. And even better - to write it all on paper, writing a long letter.

Just not to send it anywhere!

Here you have 12 tips on combating stress and diseases that stress then causes.

These 12 are those that help us and do not require money for it. And the rest is for the expensive and for charlatans.