The main thing is to stay calm! Ways to calm down and be less nervous. How to quickly calm yourself down in a stressful situation

Hello, friends.

Today you will learn how to stop worrying and also wind yourself up. I already wrote about how the tips from that article will help you not only understand how not to be nervous, but also how to finally not worry about any reason. But today, in a new article, I will consider the experience from the point of view of winding myself up. By understanding how to control this mechanism of your psyche, you can greatly improve your life and not worry about trifles.

Natural and twisted experiences

In fact, we tend to worry. After all, we are not robots, but living people.

Difficulties and troubles are often encountered in a person's life.

And when faced with trouble, we begin to worry.

To worry is to protect yourself from trouble. This turns on the instinct of self-preservation, which we need, without it we would simply die. Experiencing is a reaction of the psyche when the instinct of self-preservation is triggered.

Therefore, it is natural when a mother is afraid for her child, if he did not return home late. The husband begins to worry about his wife when she gives birth, and it is difficult for a woman not to worry during pregnancy. We are worried before an important meeting, a date, because of work, when we are fired. We are afraid for our lives when we are threatened. These are all examples of natural experience and do not need to get rid of them.

If a person just experienced these natural feelings, then there would be nothing terrible. But not everything is so simple.

After all, what often happens afterwards. The person begins to wind himself up. He begins not only to worry, but presents unpleasant pictures of events that have not yet come true or events that have already happened, about which he has no information. That is, he does not yet know what will happen or has already happened, but begins to imagine that a disaster has happened, everything is bad and everything like that.

This is mostly done in a negative way.

Everything. An uncontrollable flurry of emotions has gone, which lead to problems, take our health, do not give a sober look at the situation.

Why is this happening?

The egoistic mechanism of our psyche, the ego, is to blame. constantly afraid of something, pitying herself, wants everything to be always good and only as she needs. It just works like that.

The ego psyche is also afraid to experience unpleasant emotions, as a result, we are simply afraid of the negative. The so-called fear of fear arises.

For example, a mother, realizing that it hurts her that her son did not return, begins to fear not only these circumstances, but also the fear itself. "How can I bear this, I will feel really bad, I will be very worried"... Instead of calmly acting, she begins to hysteria, lose her head, blame someone for her troubles, without understanding the circumstances. The psyche-ego tends to represent everything negatively. It works like that. All sorts of fears are constantly sitting inside us, which come out at the first opportunity.

And this process is being delayed.

And if you worry too often and for a long time, then the body will work for wear and tear.

Natural experiences are not great in strength and usually do not last long, so there is little harm from them. But when we start to worry, winding ourselves up, then emotions will be stronger and more energy-consuming. If we worry for a long time, we will definitely get sick. And also the psyche will become weaker. With new, even trivial, troubles, we will begin to worry again. It turns out a vicious circle from which it would seem there is no way out.

What to do? But there is a way out.

You just need to stop the egoistic mechanism of the psyche, which starts winding itself up. A wise, philosophical attitude towards life, as well as awareness in relation to the uncontrollable emotions of experience, will help us in this.

Be wise

In order for your life to become much better and in order to stop worrying, winding up emotions, you need to treat it correctly, be wise.

There are wise, well-known attitudes. And you shouldn't be dismissive of them. They are really helpful.

A correct worldview, as it were, calms the ego psyche, puts it in its place, we really begin to worry less. Thanks to them, ours, as it were, wakes up, spreads its wings. You probably felt it yourself when you unconsciously followed these guidelines, when you had the so-called uplift of the spirit, all the negativity went away, and the vital energy increased. At such moments, you just want to enjoy life, create, do the right, not selfish deeds.

This is because the soul, where beautiful feelings dwell, has suppressed, overshadowed the egoistic whims of the ego.

The ego, having calmed down, stops generating negative emotions, we stop winding ourselves up. The energy that was previously consumed by bad emotions is released, now it can be directed to the right actions. Consciousness is cleared, we begin to think soberly. You see how everything is interconnected. Do you get the point?

These settings are:

A happy person is not one who has only good events in life, but one who treats everything that happens to him correctly.

Take calmly and with dignity any event in your life. If trouble or trouble has happened, then it must be so. This is fate. So life wants to show you something by this, to teach you.

Everything cannot be good in life, there will be difficulties and failures.

Difficulties build character, make you stronger.

After the black stripe in life, the white one will definitely go. If you don't accept the tough times in your life and are upset, then the black streak will last longer.

Also accept any feelings within yourself, even if they are unpleasant. Don't be afraid of your fears. Know how to look at them without running away from them.

And other wise attitudes that I often talk about on this blog.

But for some reason everyone knows these statements, but as soon as problems fall on a person, he forgets about them and again makes mistakes that have to be paid for.

The thing is that in a person they are usually just in the mind. And you just need to feel them, to understand the deep meaning. Only then will they remain in the subconscious and at a difficult moment they will come out of there, save the situation.

To do this, close your eyes and speak slowly these settings. Feel them with your soul, understand the inner meaning.

Well, in order to finally get rid of the wrapped up experiences, you need to learn how to control them. What we are going to do now.

How to Avoid Worrying About Anything with Mindfulness

So, in order to get rid of the twisted thoughts and worry less, you need to turn it on.

But first of all, stop fighting with yourself, with those experiences that have washed over you. Wrestling is a form of cooperation that leads to unnecessary tension, and therefore to even greater problems, both physically and emotionally. And our task, on the contrary, is to calm down. To do this, do not struggle with experiences, but rather let them be.

It is human nature to do the opposite. He tries with all his might to get rid of unpleasant feelings, begins to fight them. It even happens unconsciously, automatically, one might say without a person's will. As I said, the uncontrolled work of our psyche with its own selfish motives is to blame. She tends to be afraid, she wants to always be good and pleasant. She cannot stand bad feelings and tries to hide from them. This is expressed by the fact that a person, struggling with fear during the experience, drives it deep into himself. That is, it displaces from the surface consciousness, where the unconscious person is usually located, deeper into the subconscious. But fear, in fact, has not gone anywhere, it is doing its destructive work. And from the depths of his consciousness he throws at us terrible pictures of unfulfilled events. This is one of the reasons why a person begins to wind himself up.

All this work of suppressing unpleasant feelings, the development of tension and, as a result, a flurry of new, already wound up experiences, is for everyone in a different way. Someone is hysterical, the other, on the contrary, falls into a stupor, the third simply does not understand what he is doing. But everyone's consciousness is equally narrowed, the head becomes clouded, an uncontrollable flurry of overwhelmed emotions is generated.

To prevent this from happening, I repeat, you need to stop and stop the internal struggle.

If you follow wise attitudes, you will calmly accept not only any circumstance in your life, but also any feeling within yourself. The ability to endure within oneself any, even the most unpleasant feelings and emotions, characterizes the degree of maturity and wisdom of a person.

Let the experience be. Let them go free. Let there be fear inside you. You humbly understand what you are going through, because you are a person with living feelings. Continuing our example, the mother understands that she is worried about her son, she resigns herself to it.

Then just close your eyes, turn your attention inward, see what the feelings of experience do to the body. You may feel a chill in your stomach, a lump somewhere inside, or you may even understand why they say "the soul has gone to heels."

Thus, you allow the body to naturally experience, do not interfere with it, allow it to do what is inherent in nature. And then the body, seeing that it is not interfered with, worries and somehow defuses the inner fears of the experience. You can also look at the fears themselves from the outside. Create distance between yourself and your unpleasant feelings. And what happens next when you calmly let your body worry and look at the feelings from the outside. The experience will either decrease or even completely disappear. There will definitely be no overwhelmed experiences.

Now the mother, from our example, will be able to calmly assess the situation, call someone, find out something, that is, she can really find her son, well, or humbly wait without hysterics.

If you fail to do all this the first time, do not despair, try again. The power of your awareness is, of course, still weak to stop the flow of uncontrollable emotions the first time.

If, nevertheless, the ego took up, began to throw unpleasant pictures at you, and you began to wind up, you just need to catch yourself that you have lost awareness. And then close your eyes and do it all over again.

I think you will succeed.

By getting rid of unnecessary worries, you will release a lot of energy and will be able to direct it in the right direction. Act, seek, do something, or humbly wait. The main thing is that now you will have a clear consciousness, even if natural experiences remain. But the screwed up ones that create problems will no longer exist.

If you always do this when you are worried, you will see how much your life has begun to change for the better. And the mother from our example, after calming down, suddenly hears the bell, runs to open the door and sees her beloved son safe and sound.

All because the law worked:

"Think about the good and good will happen".

And how can we think of good things when uncontrollable winding up experiences are piling on us. Only awareness can stop them, and then we will feel the good feelings of our soul. After all, only there they live. And this is the only way this law will work. Do you understand?

I think you figured out how to finally stop worrying, now you can start living the full life of a happy and healthy person without any worries.

And at the end of the article I want to add that I myself often worried about everything and could not stop winding myself up.

I understand those people who are looking for an answer to this question.

I was too sensitive and intolerant of stress. I could not help but worry about trifles.

All these experiences were very exhausting, did not allow me to live a normal life. They took away strength and undermined health. Later I began to understand the reasons for such a painful mode of mental reaction, now I am sharing with you the knowledge I have gained.

I have a recipe like this:

you can't just take it and stop worrying in an instant. It is necessary to gradually increase the strength of the spirit, it becomes stronger morally, mentally, to be a wise and mature, conscious person, to learn to control your emotions.

What I told you today. And, you can read it separately by clicking on the link.

That's all for today.

Good luck to you.

And from the music, let's remember the wonderful composition from Enigma.

Chronic nervous tension is a companion of our time. We are constantly nervous and worried about something in our life: about ourselves and our future, about loved ones, relatives, about children, about work, about money and many other, not always important things. Lots of disturbing thoughts rush through your head every day, causing constant stress. Many are in nervous tension, not even realizing the real cause of their anxiety. Therefore, this article will focus on how to calm down when you are very nervous, how to find harmony and inner peace.

Worry and anxiety is a natural and even useful tool through which our body informs us about external threats. This is why dealing with stress is often ineffective. Unfortunately, there is no one-size-fits-all technique or “don't be nervous” switch. What is great at helping some people stay calm is completely ineffective for others. Therefore, try and choose exactly the method that will help you calm down and not be nervous for you.

Exercise "square breathing"

Helps to cope with anxiety and excitement, it is easy to move from a negative to a neutral, calm state. The square breathing technique can be used if you are very nervous before meetings, important negotiations, public speaking, or exams. The exercise is very simple, everyone can do it, and does not require special training, it is performed in 4 steps:

• take a breath and at the same time count to yourself: “one thousand one, one thousand two, one thousand three, one thousand four ...” (as it is more comfortable)
• hold your breath for one thousand one, one thousand two, one thousand three, one thousand four ...
• now exhale at the count of one thousand one, one thousand two, one thousand three, one thousand four ...
• now hold your breath again, counting to yourself one thousand one, one thousand two, one thousand three, one thousand four ...

The scheme of square breathing: inhale (4 sec) - hold the breath (4 sec) - exhale (4 sec) - hold (4 sec) - repeat from the beginning. Moreover, the duration of inhalation-exhalation can be selected individually, it can be 4 seconds, maybe more - 6-8 seconds, or less, the main thing is that it is comfortable to perform the exercise.

Diaphragmatic breathing

When a person is worried, nervous, his breathing becomes rapid and intermittent (a person breathes through his chest). A little explanation: there are several types of breathing. Most people dilate the middle of the sternum when they breathe. This is chest breathing. If breathing is carried out in the upper part of the sternum - high costal breathing. However, diaphragmatic breathing, that is, breathing with the participation of the diaphragm, breathing with the abdomen, is more useful and effective for calming and relaxation. In order to calm down and relieve stress, we take a deep breath, absorbing a large volume of air, and then slowly exhale it. This is called very deep breathing. For many, this will prove to be an effective tool for anxiety and nervousness. In order to learn how to breathe with the diaphragm, you must adhere to the following recommendations:

1. Lie on your back and place the book on your stomach. It is necessary to breathe so that the book rises from the breath.
2. Sit in a comfortable position, straighten your posture and lower your right hand on your stomach and your left hand on your chest. Breathe in such a way that only your right hand moves.
3. It is desirable that inhalation and exhalation be equal in time. For this, it is most convenient to count the beats of your heart. 4-6 blows inhale - the same exhale.
4. To enhance the effect, you can repeat the affirmation to yourself: "With every breath I relax, with every breath I smile."

"Byaka-zakalyaka"

The technique is simple, but very effective in combating not only anxiety, but other negative emotions and experiences. It can be classified as art therapy and takes 5 to 15 minutes to complete. Instructions:

• take a pen or pencil, a sheet of blank paper, and preferably several at once, because with strong emotions one may not be enough.
• As a rule, excitement is physically felt in a specific part of the body: in the chest, in the abdomen, in the head, in the form of spasms, clamps, or just vague discomfort, i.e. you need to determine the localization of your destructive emotion;
• mentally give yourself an installation that all the excitement through your hands goes to paper, leaves your body, and does not return any more; there are no hard recommendations, everything is done in an arbitrary form, as you like better;
• you just start to move with a pencil or pen on paper without controlling your movements. If you do everything correctly, the hand itself will begin to draw all sorts of lines, "byaki-temper", write out all sorts of pretzels; do until you feel relief, until you get the feeling that enough is enough (if you hardened one sheet, feel free to take the next one);
• then you need to get rid of the painted "masterpiece" in any convenient way: you can tear it into small pieces and flush it down the toilet, you can burn and scatter the ashes down the wind, wrinkle, trample and send it to the trash bin, or come up with your own way - the main thing is to get rid of your "negative creation ".
• enjoy the relief, it usually comes quickly enough.

This technique is quite versatile, with its help you can get rid of anxiety, irritation, resentment, anxiety, any stress. For a longer lasting effect, you need to repeat it more often.

Contact with water

One of the easiest and most accessible ways to calm down, especially if you are very nervous and worried, is any contact with water. Scientists have long noted that the noise and contemplation of running, flowing water, the sound of waves soothes, relieves fatigue, and promotes deep relaxation. So, if you need to calm down quickly, you need to:

• drink a glass of plain water in small sips - incredible, but it helps;
• go to the bathroom, turn on the water, hold your hands under running water for as long as possible;
• wash the dishes, floor, something else;

When there is a little more time:

• take a shower, contrast is most effective;
• take a bath with hydromassage, if possible;
• go to the pool, lake, swim (double effect: the calming effect of water + physical activity);
• go out into nature, sit by the stream, by the river, look at the water.
• walk in the rain without an umbrella; not suitable for everyone, since there is a danger of catching a cold, but the effect is amazing. Anyone who accidentally gets wet in the rain knows - then you come home, but in your heart joyfully, it is not clear why, problems fade into the background, just like in childhood, when he climbed into a puddle up to his ankles, and is satisfied ...

During exercise, certain chemicals are released in the body, which explains the usefulness of physical activity for the mental state of a person. These substances include endorphins. Their action is similar to that of opiates - they dull pain sensations and induce a state of calm and serenity. Another substance, dopamine, is an antidepressant that is also produced by the body during physical activity. The improvement in the psychological state due to physical activity is based on a physiological basis, and this is a scientific fact.

The positive effect persists for several hours after "physical exercise", or rather after "after physical discharge." The most accessible types of physical activity:

• general cleaning of the apartment;
• hand washing, washing floors, windows;
• dancing;
• yoga class;
• walking, running, cycling.

Meditation

Meditation techniques are the most popular and easy to learn. They have been studied extensively in terms of relaxation and positive effects on physical and psychological health.

Many people think that meditation takes a long time and do not even try this effective method. Here are some of the shortest and most effective meditations that will help you calm down quickly and not get nervous.

Exercise: Track Your Own Thought

Find a quiet place where no one will disturb you, close your eyes. For 5 to 10 minutes, just observe the thoughts that come to your mind. In this case, the main thing is not to do anything, not to strain (even mentally) - you just need to observe. Allow your thoughts to just come and go, without any judgment about what is happening. Most likely, there will be complete confusion and chaos in your head, a heap of sensations, memories, situations, assessments, your own and other people's statements. This is fine.

After the first minutes of this exercise, you will notice that thoughts slow down, you become more calm. For a certain moment, you abstract from everything, become just an observer. After a while, you will begin to notice that there are small pauses between thoughts. During these intervals of thoughtlessness, you will be able to feel real peace and tranquility.

Calm Reflex Technique

This technique was proposed by psychologist Charles Strebel. The author claims that this technique allows you to relax very quickly, with systematic training in 6 seconds. So, the technique itself:

• Focus on what is bothering you.
• Smile to yourself. This will help relieve tension from the muscles in your face.
• Tell yourself: "My body is relaxed and my mind is actively awake."
• Breathe in lightly and calmly.
• When exhaling, relax and lower the lower jaw - if done correctly, the upper and lower teeth should not touch
• Imagine a weight and warmth spreading through your body from crown to heels.

Instant Calming Method

1. Continuous breathing. Despite the onset of excitement, continue to breathe calmly, evenly and deeply.
2. Positive facial expression. As soon as you feel yourself getting nervous, smile a little.
3. Appearance. Imagine being lifted by a string - straighten your chest, stretch your neck, lift your chin.
4. Unleash a wave of relaxation in tense parts of the body.
5. Soberly assess the situation, tell yourself: "Everything that is happening now is real, and I will find the best solution."

Meditative Breathing: Basic Exercise

The technique of pure observation of one's breathing is simple and effective at the same time, does not require special skills, the state of relaxation and calmness sets in quickly, after a few minutes. Close your eyes, sit back, and just watch your breathing. You should not strain, try to influence the rhythm or depth of breathing - just watch. Concentrate on how the air enters the lungs through the nostrils - then exits back. Inhale - exhale. This is the simplest technique that can be applied in almost any situation. After a while, you will be able to notice how your breathing will become slower and more calm. The more consciously and attentively you observe your breathing, the faster you will feel calm.

It has long been established that some people can work calmly under conditions of the most severe psychological pressure, while others begin to get nervous over any trifle.

When you need to change your attitude towards the world

How often we would like to remain calm, balanced and calm in all life circumstances. But, unfortunately, this is not always possible. If you, in principle, react to most situations with restraint, and lose your temper only for serious reasons, then there is no reason for panic. It is vital to change your attitude towards people around, the world and things in the following cases:

• any situation causes you a negative outburst of emotions;
• only sedatives can calm you down;
• any conflict causes the strongest feelings;
• solving a non-standard problem drives you into a panic state;
• you ask yourself questions: "how to learn to be less nervous or not at all nervous", "what to do if I choke when I am nervous", etc.

In everyday life, conflict situations and all kinds of unpredictable problems are simply inevitable. Therefore, each person must learn to adequately respond to any challenges of the environment. If this is not done on time, then the result will be nervous breakdowns, lingering neuroses, depression, of which there is only one way out - long-term treatment in specialized institutions, while you will have to swallow handfuls of sedatives.

Why is a person nervous

There is nothing strange or surprising in the fact that people are nervous, since in the modern realities of the high-speed rhythm of life, stress is a familiar companion (at work, in public places, in queues, and even at home). The whole problem lies precisely in how the individual perceives the situations that have arisen, how he relates to them and reacts to them. Quite often people do not realize that the problem is too far-fetched. Humanity likes to exaggerate the scale of conflicts, unpleasant or non-standard situations.

A few simple rules to help you get out of anxiety

Are you wondering how not to be nervous? The answer is quite simple and lies on the surface. You just need to change the emotional state for the better. How to calm down and not get nervous? It is necessary to take as a basis, understand and accept one main statement, which is that in reality there are no hopeless situations. There are always at least two solutions to any problem. If you are not able to influence the situation, then you can only change your own attitude towards it. Also, when you get upset and start to get nervous about something, you should think about whether this reason will worry you after a year. Most likely not, and if so, then the point is to waste your nerve cells ?!

Try to become, to some extent, as today's young people like to say, a do not care, and then the result will pleasantly surprise you. You will notice that the world is not only white and black, but also saturated with all the colors of the rainbow. It is necessary to learn to look at the situation from a different angle. Did you get fired from your job? So it's great - you were presented with the opportunity to find a new, more promising or interesting job. When you begin to react in a completely new way to the unpleasant situations that arise, then after a while you will understand that there are simply no reasons for excessive worries.

How not to be nervous

First of all, you need to introduce a rule for yourself: solve any problematic issue immediately after it arises. You should not postpone their decision indefinitely, as this leads to unnecessary excitement. After all, unresolved issues tend to accumulate, and over time you will acquire new things. This will lead to confusion. You won't know what to grasp first and what to postpone. Naturally, such a suspended position cannot but affect the emotional and mental state.

How to get nervous less

You need to learn to stop feeling guilty in front of people if you do not act the way they would like them to, stop depending on the opinions of others. Whatever the situation, you should put your own psychological comfort first. Don't strive to be good to everyone - that is simply not possible. Even gold is not loved by everyone. If you have refused to satisfy someone's request, then you do not need to reflect on this. If you did this, then you had a reason.

How to learn to remain calm and self-control

One of the easiest, most reliable and affordable methods to calm down quickly and stop worrying about trifling reasons is walking. A daily promenade, in addition to psychological comfort and harmony with yourself, will give you an excellent mood and have a positive effect on your physical health.

Perfectly removes the negative effects of stress and anxiety, contemplation of fire and water, animal behavior, as well as communication with wildlife.

If you are faced with an acute question of how not to get nervous at work, it must be addressed immediately! Try starting an aquarium with fish, and in situations that make you nervous, observe them. If this is not possible, the aquarium can be replaced with a plant. Get the flower you like and take care of it. Observing potted plants gives people a sense of peace and tranquility.

Other Ways to Deal with Psychological Fatigue

If you are haunted by the obsessive question: "I am very nervous - what to do?" Singing is one of the easiest and most effective ways to relieve nervous tension. You can sing when going to work or returning home, taking showers, or doing other daily activities. The main thing here is not to think about whether you have a voice, whether you hit the notes or how developed your hearing is. You sing to yourself! At this time, all accumulated negative emotions are released.

An equally relevant way, especially for those who are indifferent to animals and plants, is to take a relaxing bath. To achieve a quick and one hundred percent effect, it is recommended to add various aromatic oils or sea salt with different additives to the water.

Have you tried all of the above methods, and the thought "how to learn not to be nervous" still haunts you? It is necessary to get carried away with some hobby, to be interested in something, to switch from useless solutions to unsolvable problems. Alternatively, you can start drawing or collecting stamps.

As a last resort, you can resort to the help of pharmaceuticals. If you feel on edge, get some sedatives from the pharmacy. The last ones today are a dime a dozen! Starting from valerian, motherwort and Corvalol tinctures and ending with the now-promoted sedatives Persen, Novo-Passit, Tsipralex, etc. But do not forget that these are drugs, and their uncontrolled intake can generate a lot of problems. In addition, many of them are available with a prescription. Therefore, it is nevertheless necessary to first make a visit to the doctor. A qualified specialist will advise you on a really effective remedy in this case. If you do not have time to travel to hospitals, at least consult a pharmacist.

Learning not to get nervous in the work collective

Your colleagues keep away from you, because they do not always consider you an adequate person, the bosses do not trust new projects, you were tortured by the same obsessive question "how not to get nervous at work"? Remember: there is a way out, and not one!

Quite often, misunderstandings at work, always dissatisfied management, nervous "always right" clients lead to stressful situations. At first, overstrain manifests itself in constant fatigue, then in increased irritability, and as a result we have a nervous breakdown. To prevent this, you should follow a few simple recommendations:

Did you know that good imagination is the source of problems?

Situations that can be described with the words "very nervous" are quite familiar to people with creative imagination. It has long been established that people with a well-developed imagination are much more likely to be agitated than subjects without fantasy at all. This is due to the fact that mentally solving any problems and analyzing the options for resolving the situation, they very vividly imagine a picture of the possible development of events. And these pictures are quite convincing. People begin to worry, fear and panic. The fear felt by such subjects is of an irrational nature. However, for people with a vivid imagination, the possibility of the worst development of events is transformed into an expected reality. The only thing that can help in such a situation is a kind of auto-training. You need to constantly repeat to yourself that so far nothing terrible has happened, it means that it is unlikely to happen in the future. Therefore, this fear is premature.

Paper will endure everything

A well-established method that solves the problem of "how not to get nervous" is the method of transferring troubles to paper. Most people worry more about non-existent, contrived problems. They are haunted by obsessive thoughts that take up a lot of energy that could be directed in a different direction. Therefore, many psychologists advise to transfer all your fears and worries to paper. To do this, you need to take an ordinary sheet and divide it into two halves. Write down in one column all the problems you can solve on your own without the help of other people. And in the other - fears about situations that you cannot influence. For example, the fear of a possible terrorist attack. Transferring irrational fears to a piece of paper allows you to face them face to face. This leads to the fact that a person realizes that he is not able to change anything, therefore he stops worrying in vain.

Love will save the world

Everyone around them knows and accepts the statement that the world is far from perfect. But why, then, do many people not want to give themselves the right to make mistakes? Nobody's perfect. People don't have to be perfect. We love this world with all its flaws, negative sides, so why can't we love ourselves the way we are? Self-love is the basis of harmony and peace of mind.

Love yourself with all physical and psychological disabilities, direct your inner energy not to anxiety, but to creation. Do something you've never tried before, such as embroidering. This type of handicraft requires perseverance and regularity of movements, which contributes to internal relaxation. And then the question "how not to be nervous" will never again arise before you!

The state of nervousness is not alien to every person, especially given the high pace of life and the huge number of information flows. In such conditions, even minor setbacks can lead to depression, apathy and other nervous disorders. In order to stop worrying about and without it, you need to learn to control your emotions. There are certain things you can do to help you calm down and stop worrying.

Causes of nervousness.

A state of anxiety and mental anguish can be triggered by various circumstances. Each person has different values, and for this reason, different situations can throw him off balance. Often, a person himself inflames the situation, giving excessive importance to things that are not worth it. Nervousness can be caused by:

• Dangerous situations that pose a threat to health or life;
• Fear of failure or, in fact, failure itself;
• Fear of looking inappropriate in front of others;
• on the eve of important events;
• Excitement due to conflicts, everyday trifles.

The emergence of moral discomfort with any stress factor is not a physiological process, it is a psychological setting. From a physiological point of view, nervousness is associated with the properties of the nervous system, and from a psychological point of view, with personality traits. Thus, an inclination to be nervous is not a natural reaction to stress, but a reaction of a particular person to what is happening.

Ways to stop being nervous.

Thanks to hard work on oneself, it is possible to overcome the state of nervousness. The following ways can help you control your emotions:

Avoiding or eliminating stress.

If you know that a particular situation causes you to experience bouts of anxiety and negative emotions, then, if possible, you should avoid them in advance. If the situation arose spontaneously, then try to find a way to eliminate it. However, not all problems can be “run away” from. This method is suitable if you are upset by a movie, communication with a new acquaintance, news on a social network - close the movie, leave the meeting, log out.

Abstraction.

If it is impossible to use the method of avoiding negativity, this method will be appropriate. If you have to be in an environment that makes you nervous, it is worth trying distraction techniques. A good option is mental distraction - thinking about something of your own, but even better is a visual distraction - contemplation on something extraneous. This strategy is suitable for meetings, travel in transport.

Drinking water.

A simple yet scientifically sound way. A glass of water, drunk without haste, is able to trigger the body's self-rehabilitation mechanism. The method is relevant in any situation.

Passion for an interesting business.

The method is suitable if you cannot “let go” of the problem, if it bores you and irritates you again and again. The techniques can be: reading a fascinating book, knitting, drawing, computer games, outdoor activities. You should be interested in some kind of intrigue, courage, rapid development of events. In pursuit of new sensations, it is important to follow the rule - do not harm anyone else.

Water procedures.

Water is a healing agent for improving the psycho-emotional state. Water, both literally and figuratively, washes away all the "dirt". As techniques you can use: taking a bath or shower (can be combined with music therapy and light therapy), visiting a sauna or bath, swimming in a river / pond / sea. Even routine dishwashing can help you distract yourself and bring benefits in the form of clean dishes and normalization of your state of mind.

Physical discharge.

This method physiologically causes physical relaxation and, as a result, and moral relief. Among the effective methods are: long walks in the fresh air, dancing, general cleaning, working in the garden, sports training, destruction of old things.

Intimacy.

Sex is a great remedy for blues. Ideally, sexual intercourse should take place with a loved one, but other options are acceptable. The main thing is to approach the issue wisely and not forget about the means of protection, otherwise the stress that can be experienced by passing a pregnancy test will overshadow all other efforts.

Comparison.

It is enough to compare your situation with a worse scenario. This method teaches you to appreciate what you have and realize that your situation is not worth such nerves. An effective method can be called with minor problems that are not related to health and a significant decrease in the quality of life.

Positive look.

The stressful event should be assessed in a positive manner. That is, you need to find pluses in the fact that this happened. Perhaps, thanks to this, you will receive much more and pleasant events await you.

Laughter and tears.

These two opposite phenomena can bring moral relief. Although their interweaving is also possible: laughter to tears, crying to laughter. Making fun of the problem itself or laughing about something else will lift your spirits and help you quickly remove yourself from anxiety. Crying, and the stronger the better, relieves stress. Let it seem to you in the process of sobbing that relief is still far away, a new wave of emotions may flood you, but at the end of the hysterics, you will definitely feel better. Tears release toxic substances from the body that were formed during stress.

Check.

The standard way of counting to 10 will help to normalize breathing and control the outburst of negative emotions. The method is suitable for athletes and in situations where you want to avoid conflict.

Job.

Passion for their duties at work, additional tasks are very appropriate if you need to distract yourself from the problem. This method is suitable for prolonged stress.

Verbalization.

Keeping a personal diary that you trust all the moments of your life. This method will not be to everyone's liking, but systematic writing out of your thoughts on paper will help you get through unpleasant moments faster.

Socializing with friends.

It is not necessary to speak out on a disturbing topic, especially if it is not significant. It is better not to remember an unpleasant incident once again, but simply to communicate and enjoy it. But, as an option, it is also permissible to discuss your problem. Friends will listen, this may be important to you, and may give you some advice.

What methods are best not to resort to.

There is a group of methods that have only an apparent positive effect on the fight against nervousness:

• Drinking coffee
• "Stuck" problems
• Smoking
• Drinking alcohol
• Taking drugs

Perhaps these methods will help to cope with stress, but their use, especially in large quantities, brings enormous harm to health and, ultimately, to a person's entire life. Therefore, in the ratio, the harm significantly outweighs the benefit.

It is very important to learn to live without burdening yourself with worries about trifles. Your health depends on this useful skill, since frequent nervous breakdowns can lead to its deterioration.

How to stop being nervous is a question many people ask themselves when they are at a dead end. After all, it is the excitement that prevents us from taking a sensible look at the problem, weighing the pros and cons and finding a reasonable way out of the current situation.

Let me tell you a secret: there is nothing supernatural and complicated in what I want to tell you today, no. But this does not mean that everything that I will share with you does not work, on the contrary.

If you put in some effort, if you listen to my recommendations, then you will definitely be able to cope with anxiety, stop being nervous and be able to remain calm in any, even hopeless, situations. Interesting?

The reasons for our worries

Before I tell you how to stop being nervous and become calm, I want to touch on the topic of the reasons for our experiences. Even if you think that all this is unimportant, you are greatly mistaken, because it is not the condition itself that needs to be overcome, but its causes.

Do you know why we are nervous? Yes, because we try our best to think about the past and the future, and do not live for today.

Reason # 1

The first reason that causes us anxiety is that we are in a hurry to live.

Yes Yes. We are constantly trying to live in a segment of the future (or rather, in the infinity of the future), without having the knowledge that we have to learn later. We imagine an ideal picture of the future (only this and no other), not paying attention to what is happening to us now.

It seems to us that tomorrow will come that very happy day, but for some reason it does not come. First, we rush to grow up to stop going to school every day, because we think that all the best will happen to us after graduation. The next planned and expected period is marriage, then - the purchase of a car, housing, climbing the career ladder, etc.

Let me give you an example of a situation from my life that almost made me worry. There is some event that may happen to me next year. In order for it to take place, you need to plan funding for it this year or pay everything out of your own pocket. Although there are still 2 months left until the end of the year, planning has already been suspended. Having learned about this, to be honest, I was almost upset, did not start to worry. And then I thought, but I know where I will be in six months, in which country, at what job? Do I need all this then? And where is the guarantee that by writing the event into the "plan", I will receive money to pay for it?

Have you experienced similar situations? I think they happen every day. We are worried about what decision we will need to make next Thursday, what will be the dollar exchange rate next year, where we will go to rest in the summer. What for?

I really like one joke: “My childhood dream has come true - I grew up and I no longer have to get up to school by 8:30. Now I get up for work at 6:20. " So we do: we do not value what is, but constantly worry about what will (or not).

Reason # 2

The second major cause of our concern is our past.

We constantly think about how we could change our past, we worry about this. Oh, why didn't I do it before ...

Think, is there any point in all this? After all, the past cannot be changed! All this has already taken place. It just needs to be accepted.

Why are we worried about what drives us to experience this emotion? Most often, our anxiety is generated by fear. The fear of not doing something, the fear that events will not go the way we imagined them. It is fear that is the root cause of anxiety. Well, worry makes us agitated and nervous and can even lead to development. Can a person, being in such a state, think sensibly, solve problems, act for his own good? Unlikely.

What is the conclusion? You must learn to live in the moment! Do not try to peek into the future or invent a time machine to change the past.

Canadian physician, medical historian and philosopher William Osler once uttered wonderful words:

Our main task is not to look into the foggy distance of the future, but to act now, in the direction that we can see.

What else can you add to these golden words?

How to stop being nervous about trifles?

Fence off the past and the future with iron doors. Live in today's pressurized compartments.

Do not think that I am urging you not to do anything, in any case. It's just that if you worry about everything that will happen to us in a week, month or even a year, then you just might not have time to prepare with it.

I myself very often live by the principle: "You need to solve problems as they arise." If the problem is only visible somewhere on the horizon and does not affect me, then it’s silly to worry, what if it will bypass me?

A friend of mine jokingly told me this formula for solving life's problems:

50% of problems are solved on their own, 25% are not solved at all, so is it worth worrying about the remaining 25%?

Yes, this is a joke, but if you approach your life from such a position, then there will be much less worries, right?

Did you know that stress, constant excitement can lead to many serious diseases - hypertension, heart attack, stroke, diabetes, psoriasis and many others? In pursuit of something ghostly, you can lose not only health, but also life! Stress is a common cause of many mental disorders, including. So if you want to be mentally and physically healthy person, you should not neglect these simple recommendations.

3 easy steps to stop worrying about everything

Getting rid of anxiety in problem situations is quite simple. The most important thing is to direct your energy not to worry, but to solve the situation. I will share with you one trick that works.

How to stop being nervous about anything? It's very simple, you just need to take 3 simple steps towards solving the problem:

• Step 1. The first thing you need to do if you are feeling anxious is to imagine that the worst can happen if you cannot solve the problem you are experiencing.
• Step 2. After you have imagined the worst that could be, accept it as if everything had already happened.
• Step 3. After you have come to terms with the worst scenario, calmly think about what you can do to improve the situation.

As a rule, we are worried precisely because we are afraid that something will go wrong, that the situation will reach a dead end. Well, even so. Even if things go the worst way, so what? Is it really worth your worries?

Believe me, after you look danger in the eye, imagine the worst, you will feel much easier and calmer. After all, we are worried precisely because emotions prevail on reasonable arguments. And if the outcome of the situation is already known (everything happened), then there will be much less worries. It will be possible to move on to the next important step - to solving the situation, improving the worst case scenario.

Another Workable Way to Stop Nervous and Anxiety

I want to give you one more piece of advice on how to calm down and quickly stop being nervous at work, at home, or in any other situation. To do this, you must follow a specific algorithm.

If you are overwhelmed with anxiety, ask yourself 4 simple questions:

1. What worries me at this moment?
2. What can I do? (What options could there be?)
3. What am I going to do now to solve this problem?
4. When do I intend to start taking the intended action?

If possible, it is best to write or type the answers to all of these questions. First, this way you can see the situation and the way out of it more fully, instead of experiencing. Secondly, human memory is not ideal, if something goes wrong and you abandon the chosen solution to the problem, you will have other options written down on paper (which you can later forget about).

By answering these questions, you will immediately understand the essence of the problem. Moreover, if you go further, then you will be able to imagine possible ways out of the situation, ways to solve the problem and their consequences. You will see what other information you are missing and where to get it. Believe me, it will be much easier for you to decide on an action strategy.

Believe me, if you write the answers to all these questions, then you will quickly stop being nervous, and your thoughts will work in a completely different direction - how to constructively get out of this situation.

But even this is not the most important thing! The most important thing is to clearly imagine when it will be necessary to make a decision, not to rush the situation and, as I wrote above, to solve problems as they arise.

If a decision is required of you as soon as possible, then after you have collected all the necessary information, immediately proceed to action, while trying to discard all worries about the result. You will do everything to improve the worst situation that you have already accepted!

Be busy all the time and you will be calm!

How to stop worrying and wind yourself up? Remember, for this you need to act, you need to keep your brain busy with intense work.

Have you noticed such a pattern that worries arise in those moments when we are free, rest, or our brain is not busy with some kind of complex work? This is where the excitement comes in.

When Winston Churchill was asked if he was worried about the responsibility that lay with him, he said:

I'm too busy to have time to worry.

And, indeed, there was a war, he worked 18 hours a day, and his brain was constantly busy with solving global problems, and not with baseless experiences.

So you, if you are looking for a way out, do not know how to stop worrying, make sure that there is not a minute of free time in your life. Work, develop, devote your time to charity, helping others, then you simply will not have time for useless and destructive worries!

Want to overcome depression but don't know how? Read on.