In an Israeli resort, the assistant cook dismissed from the hotel staged a massacre by firing, and barricaded himself in the kitchen. Only thanks to the composure of the arrived commandos he was rendered harmless. Self-control of the special forces of all countries is taught in the first place.

But can we - ordinary people - adopt the technique of self-mastery of special forces in order to be able to control our emotions and not throw out anger, while maintaining our own nerve cells? Only for our readers shared professional secrets Oleg Tarasov, candidate for master of sports in hand-to-hand combat.

HOW TO MANAGE YOURSELF IN STRESS SITUATIONS AND DO NOT NERVE

If you feel that the conversation threatens to escalate into a scandal, do not let yourself be trapped. It’s best to start training on the little things — in small hassles in a transport, a store, when you just don’t like something, etc. Then in a really serious stressful situation you can quickly control yourself.

The first method. Abstraction.

A very simple way: when to lose control, think about a completely different, pleasant situation or moment. For example, about which tropical island you would like to spend your next vacation on, or about the great movie you watched yesterday.

Result.  The point is to distract yourself from the annoying factor. Then the adrenaline will not have time to stand out and all claims can be expressed calmly, which will speed up the resolution of the problem.

The second method. Score.

This method is very similar to the one that psychologists advise: count to ten, for example, on a child who does not obey.

Result.   There is an opportunity not to show their uncontrolled emotions.

The third method. Physical.

You can help yourself with any physical actions that you will do with force: clench-unclench your fists, crunch your fingers. You can just twist some object in your hands. A necessary condition is to fix your attention on what you are doing (“I clench my fists”, “I twist a pen in my hands”).

It also helps to freeze and tighten each muscle of your body as you inhale and relax as you exhale.

Result.  You calm down.

HOW TO QUICKLY RELAX AND TAKE YOURSELF IN HANDS

If you are on your nerves, you can, of course, take a relaxing bath, and, hiding in a blanket, read your favorite book. But if you are now in the office of your boss or an important presentation is ahead, you need to be able to quickly, simply, and most importantly - quietly calm your nerves. The moment you start to get angry or very nervous, a large amount of adrenaline is released into the bloodstream. All techniques of "reassurance" are designed to quickly reduce its level. When there is a lot of adrenaline in the blood, the heartbeat quickens, the muscles are in hypertonicity, breathing goes astray, it becomes intermittent. Proper breathing is the most effective way to “burn” adrenaline: the more oxygen your muscles get, the faster the adrenaline will decrease. There are several ways to breathe.

The first technique.

It is aimed at ensuring that during nervous tension breathing comes in line with the state of the body. You need to breathe often and deeply. Take 3-4 deep and quick breaths. Inhale through the nose, exhale through the mouth. Then pause for 5 seconds and breathe as conveniently. Then inhale again, exhale. Repeat this 3-4 times.

Result.  A lot of oxygen enters the body, and adrenaline leaves. And if there are no exciting factors, the person calms down.

The second technique.

It is aimed at using the breath to make the body go into a calm state. Breathe a little deeper than usual. Just a little bit. If you breathe deeply, you will feel dizzy, you will achieve the opposite effect. Think about how you breathe properly. This technique is less noticeable than the first, and is suitable for those whom, for example, the nervous boss is currently reporting on elevated tones.

Result.  Oxygen relieves the body of adrenaline, and thoughts focused on breathing help to "rise" above the situation and perceive what is happening more adequately.

The third technique.

It is associated with small muscular movements. But the goal is still the same - to reduce the level of adrenaline.

On a sharp breath, clench your fists as hard as you can, digging your fingernails into the palm of your hand, and sharply, without a pause, throw your fingers forward on the exhale.

It is enough to make 10-12 such movements. In this case, you need to think about what you do with your hands, concentrate on this.

Result.  With sudden movements you “burn out” adrenaline. Focusing on movements and breathing helps distract oneself from anxious thoughts.

I’ll tell you how to learn to remain calm and calm in any situation without using motherwort and any other sabotage. Applying the above techniques in practice, you will reduce the level of nervousness at times. It will be very interesting, but first read a short introduction.

Over the past millennia, modern man has forgotten how to run around all day for potential prey and spend all his calories, but he has acquired the ability to be very nervous about any trifle. Unrest, and, as scientists have already shown, entail SERIOUS CONSEQUENCES, most of which are fatal. And no matter how the person understands this, he still continues to be nervous even because of a broken nail.

Why is a person nervous?

We all experience great internal discomfort when we are nervous, and usually the nerves are pulled up when some important and important event or event is coming. For example, karate competition, performance in front of the public (dancing, singing, theater, presentation), interview, negotiations and so on. All this makes us terrified. But here it is important to consider the physiological and psychological aspects of personality. The physiological aspects are related to the properties of our nervous system, and the psychological ones are related to the characteristics of our personality: a tendency to overestimate any events (bloating from a fly to an elephant), uncertainty, excitement for the final result, which leads to great anxiety.

As a rule, a person begins to get nervous in situations that are considered dangerous to him or that threaten his life, or when he gives undue importance to a particular event. The first option disappears, since the threat in our lives is not often looming before us. But the second option is just a reason for everyday nervousness. A man is always afraid of something: to hear a refusal, to look like an idiot in front of the audience, to do something wrong - this is what makes us very nervous. Therefore, the psychological mood plays a greater role in the causes of nervousness than the physiological aspect. And to stop getting nervous, we need to understand the origin of nervousness, and, of course, begin to strengthen the nervous system. Having dealt with this, we will understand how to calm down.

Symptoms of nervousness

Do you think nervousness is a protective mechanism or an unnecessary hindrance? I think you will say both. When we are nervous, palms, armpits begin to sweat, the heartbeat becomes more frequent, confusion in the head is difficult, it is difficult to concentrate on something, irritability and aggression are manifested, you can’t sit in one place, stomach pains and, of course, you want to go big. I think all of this is familiar to you. These are all symptoms of nervousness.

How to calm down and stop being nervous?

Therefore, firmly understand for yourself that a tendency to nervousness is not a natural reaction of an organism to an event or an incurable disease of your personality. I assume that this is most likely a psychological mechanism that has firmly entrenched in your system of habits. Or it could be a problem with the nervous system. Nervousness is your individual reaction to what is happening, and no matter what the situation is, you can react in every way. I am sure of one thing, nervousness can be eliminated and must be eliminated, because when you are nervous:

• Your mental ability drops sharply, and therefore it is very difficult for you to focus on something specific, and this can only complicate the situation, which requires clarity in your head. For example, on the stage you can forget the words, do not remember the necessary information on the exam, and press the wrong pedal while driving.
• You lose control over your intonation, facial expressions, gestures, which can lead to an undesirable outcome in a date or in negotiations.
• Because of nervousness, you quickly get tired, and this is very detrimental to your health. And if you are often nervous, you can get seriously ill, which is highly undesirable.
• You worry about the little things, because of which you do not pay attention to the most important and necessary things in your life.

I am sure that it will not be difficult for you to recall cases from your life when you were very nervous, as a result of which this badly affected the results of your actions. I am sure that in your life there were such moments when, due to psychological pressure, you broke down, lost control of yourself. From this we can draw the appropriate conclusions:

• There is no use for nervousness, it only interferes, and very much.
• You can stop getting nervous only by working on yourself.
• In fact, in our life there is no real reason to worry, since nothing threatens us and our loved ones, mainly we are nervous about nothing.

I will not pull the rubber, and I will tell you about the first way to stop being nervous. This, which is considered one of the best ways. You noticed that when you are nervous, you are rushing around the room, you are moving !!! So, if you do a run, jump, sip iron or beat a punching bag - you will stop getting nervous and you will feel much better. After exercise, you definitely need to do breathing exercises (more on this below), or do yoga. Helps and slows down the pace of aging. What is not a reason for you?

Now let's talk about the excessive significance that we attach to certain events. Remember from your life those events because of which you were very nervous: the boss calls for a serious conversation, pass an exam, invite a girl or guy to a date. Remember and try to assess the level of their importance for you. And now remember your life plans and prospects. What do you want to achieve in this life? Remembered? And now answer my question, is it so scary to be late for work and is it worth it to be nervous? Is that what you need to think about?

After all, agree with me that in those moments when you are nervous, it is difficult for you to focus on goals that are important to you. Therefore, instead of worrying about nothing, it’s better to start thinking about your own people and think about the future, because this is really important for you. I am sure that after changing the focus from the unnecessary to the necessary, you will cease to be nervous.

But no matter how positively we set ourselves up, no matter how hard we try to convince our minds that we really shouldn’t be nervous, the body can still respond in its own way. Therefore, step forward, where I will explain to you how to bring your body into a state of relaxation and calmness before any impending important event, both during and after it.

How to calm down before an important event?

So, how not to be nervous before an important event? Every minute we get closer and closer to a crucial event, during which, our ingenuity, will, quick wit will undergo a severe test, and if we can pass this serious test, then our life will be rewarded generously, and if not, we will fly over . This event can be a final interview for an appointment for a specific position that you dream about, an important contract, an exam, a date and the like. And if you read the article carefully, you are well aware that you need to get rid of nervousness so that it does not interfere with focusing on the goal.

You understand very well that the most important event awaits you just around the corner, but no matter how important it is, all the same, even the worst outcome of this event will not be the end of the world for you. So that stop dramatizing and giving the event too much importance. Understand, this is too important an event, and you should not let nervousness ruin it. Therefore, be collected and focused and do everything necessary for this.

So, get out of your head all thoughts of defeat. Try not to think about anything, free your head from all thoughts, completely relax, take a deep breath, and then exhale. As I said, yoga will help you with this. Here I want to give you the simplest breathing technique.

Here's how to do it:

• Inhale air for 5 counts (or 5 heartbeats)
• Hold the air for 2-3 counts / blows,
• Exhale air for 5 counts / stroke,
• Do not breathe 2-3 counts / bump.

In general, as the doctor says: breathe - do not breathe. 5 seconds inhale - 3 seconds delay - 5 seconds exhale - 3 seconds delay.

If your breathing gives you the opportunity to take deeper breaths and exhalations, then increase the delay time.

Why are breathing exercises so effective? Because in the process of performing a breathing exercise, you are focused exclusively on breathing. This is a kind of which I am constantly talking about. Meditation helps a lot to calm down and stop being nervous. Your head is in a state of emptiness, so you stop being nervous. By practicing breathing exercises, you will not only calm down right here and now, but also tidy up your nervous system, and this will allow you to get less nervous without exercise.

So, here we have prepared ourselves for an important event. Now let's talk about how to behave properly during an event, to be calm as a boa constrictor and relaxed as a vein.

How not to be nervous during an important event?

My first advice to you is radiate calm no matter what. If a positive attitude and meditation did not help you stop being nervous, then at least try to portray calm and serenity from the outside. The manifestation of external peace will be reflected in the internal. This works on the principle of feedback, that is, not only your inner sensation determines your gestures and facial expressions, but gestures and facial expressions determine your well-being. Check it out is not at all difficult. When you walk along the street with a straight posture, straightened shoulders and confident gait, you. If you walk in a slouch, barely move your legs, look at the floor, then the conclusions about you are appropriate.

So watch your facial expressions, gestures and intonation, namely, eliminate all movements of a nervous person. And how does a nervous person behave? Poking around in the ear, tugging at the hair, biting a pencil, stooping, unable to clearly state the idea, pressed to a chair. Instead, sit cross-legged, straighten your shoulders, straighten your back, relax your face, take your time to answer, think first, then speak clearly and clearly.

After a meeting or event, whatever the outcome, the same techniques as given above will help you calm down. It will be better if you stop scrolling in your head fruitless thoughts like, if I said so ..., and if I did so ...., and it would be better if I said nothing ...., and so on. Just stop thinking. You may not be able to do this right away, but over time you will forget it anyway.

Finally, I want to tell you that you should not create reasons for concern. Many people simply wind up something in their minds that it’s not even clear how they thought of this, especially this is characteristic of women. Apparently, their imagination is more developed than that of men, but just need to direct it in the right direction. Before you start to worry, how should you analyze whether it is worth it. If you can’t calm down, then just accept your position and come to terms with it. Nervous about your health, because sooner or later everything will end, and you will surely calm down.

how to stop being nervous, how not to be nervous, how to calm down

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A quick rhythm of life, various problems, lack of rest, all this negatively affects the activity of the nervous system. In this case, information on how to calm the nerves will be relevant and useful. There are many different options with their own characteristics.

What to do to calm your nerves?

Strange, but modern people need to learn to enjoy life and. Psychologists give some tips on how to calm nerves without drugs:

1. Good results are given by breathing practices. To quickly calm down, you need to straighten your shoulders, straighten your back and take a deep breath, and then, make a slow exhale. After that, take a short pause.
2. The best way to calm your nerves is to do what you love. A hobby helps to relax, clear thoughts and get a charge of positive emotions.
3. Take a contrast shower or a relaxing bath with aromatic oils.
4. It is recommended to use aromatherapy to soothe it, so you should inhale or massage using ether of lavender, lemon balm, mandarin, basil, chamomile and bergamot.
5. A simple and effective method to calm your nerves - do it. Stretch your fingers over your scalp. After this, rub the cheeks, forehead and temples.
6. Take a walk to get some fresh air. Motive activity is no less effective, which helps to “shake oneself up”.

There are a huge number of means and methods that can be used in stressful situations to calm down. There are various energy practices, conspiracies and prayers that help stabilize the functioning of the nervous system. If you are interested in how to calm your nerves at home, then you can use available medications or folk remedies that do not have side effects.

What medicines calm nerves?

Medications that help in stressful conditions are a large group, and they affect the nervous system. For those who are interested in calming the nerves well, you should pay attention to the following drugs:

1. Tranquilizers. Funds relieve anxiety and soothe well, but they are addictive, therefore it is allowed to take them only under the close attention of doctors. Famous tranquilizers: Lorazepam and Atarax
2. Sedatives. As a basis, they use bromine or plants. Such funds gently affect the body and practically do not have side effects. Such sedatives are often used: Valerian and Barboval.

How to calm the nerves folk remedies?

Since ancient times, people have used different plants to treat numerous diseases, and all thanks to their beneficial properties. The following folk remedies are popular:

1. The most famous soothing herb for nerves is mint, from which you can prepare an infusion. Boiling water (200 ml) pour a large spoonful of dry mint and leave for 40 minutes. Take the infusion twice a day in the morning and in the evening.
2. Many people know that chamomile soothes nerves and should be used to make tea. According to the classic recipe, you need to pour a large spoonful of flowers with boiling water (200 ml) and insist under the lid for half an hour. It remains to strain and drink in a warm form.

Prayer to calm the nerves

Believers can seek help from the Higher powers. Sincere prayer pronunciations will help cleanse the soul, calm down and tune in a positive way. Finding out how you can calm your nerves, it is worth pointing out that prayers can be read daily in the morning to get a boost of energy, and even in difficult moments when urgent mental help is needed. Read the prayer three times and, if possible, do it in front of the icon of the Virgin.

Mantra calming nerves

Divine vibrations have different effects on man, as they help connect to cosmic energy. When the mantra is repeated, a powerful positive beam of energy is created, dispelling the negative. If you are interested in how to quickly calm your nerves, then you can use simple mudra - “OM NAMO BHAGAVATE WASUDEWAYA”. It soothes the soul and eliminates negative energy. It is better to repeat the mantra 108 times, but if it is excessive, then keep in mind that the number of repetitions should be a multiple of three.

Mud Soothing Mudra

With the help of popular oriental practice, you can learn to use cosmo-bioenergy for your own benefit, for example, to deal with stressful conditions. Mudras are a great way to calm your nerves at work or anywhere else. The most effective combinations:

What foods calm nerves?

If you feel emotional stress, tiredness or a bad mood, then you can eat foods that help calm your nerves:

1. It is proved that those that are part of marine fish calm the nerves and block the production of cytokines - substances that trigger depression.
2. Spinach leaves have vitamin K, which activates the synthesis of hormones that improve mood and help you better withstand stress.
3. Honey, which improves cell nutrition and reduces the excitability of nerve endings, calms nerves well. Want to calm down, then just suck a spoonful of honey.
4. Citrus fruits contain ascorbic acid, which lowers levels of cortisol (stress hormone). Scientists claim that you can calm down, even just peel an orange.
5. Look for a way to quickly calm your nerves, then you should know that even a small piece of dark chocolate can lower cortisol levels, which helps to calm down. Scientists believe that sweetness affects the level of dopamine in the body and causes a feeling of relaxation, and it also has tryptophan, which is important for.

We can only dream of a calm and measured life. People are constantly faced with various problems that have to be solved as much as possible.

Some calmly perceive all the hardships of life, others react with a surge of emotions, are irritated, angry, in general, experience the nervous system for strength. The human psyche affects the functioning of the whole body when nerves are not in order, headaches occur, sleep problems appear, and chronic diseases are activated.

Self-hypnosis will help calm your nerves

To get rid of a nervous state, you should understand the reason for its appearance. Often people get nervous out of habit. It happens that the feeling of unpleasant sits in the subconscious. This is due to the past time and events, but it is difficult for a person to get rid of the oppressed state. He worries about what has already happened and is not subject to adjustment, what's the point?

It is worth noting that stress on the nervous system can cause depression.

By controlling auto-suggestion, you can get rid of many psychological problems. The main thing is to learn to perceive all life hardships more or less calmly. Self-hypnosis will help to cope with the nervous state without pills.

Calm, only calm

If the disease has found you at home, do not worry, you can cope with shaky nerves at home.

Stress Relief Bath

This is one of the most effective and easiest ways to calm down and relax. Especially it helps after a hard day in combination with aromatic oils or foam. Get coniferous extract to be added to a hot bath. Take water procedures should be about 20 minutes before bedtime.

When the heart jumps out of the chest, and the thoughts get confused, drink a glass of cold water, it soothes the nervous system.

Down with the negative

It is sometimes difficult to cope with negative emotions. When everything inside is boiling with indignation, it is necessary to throw out the negative, but so that no one is hurt. You can cry, break a couple of old plates, shout, but you need to do this away from settlements, for example, in the forest. Do not keep emotions inside, do everything to feel relief.

Classical music has a healing effect. If you want to calm down, then turn on Bach, settle down more comfortably in your favorite chair or on the couch, close your eyes, abstract your thoughts and enjoy listening. This will not only help to quickly calm the nerves, but also set up a positive.

If you have already appreciated all the benefits of music therapy, get audio recordings with the sound of the sea, the sounds of rain, birdsong. This method helps to relax after a long working day.

If you don’t feel like sharing your own experiences with strangers, keep a diary and write whatever you think is bothering you. The problems written on paper no longer seem as insoluble as before.

Nerves are fine - thanks to charging

Physical activity and breathing exercises help to cope with psychological problems. One source of stress is lack of movement. Sport strengthens the will, improves the figure and relieves stress.

There is an opportunity to choose a lesson to your liking: running, aerobics, yoga, any physical exercises. Great if you find like-minded people. In a company, it is much easier to test the body for strength. During conversations, training takes place easily and naturally, and all problems are forgotten, albeit temporarily.

Balanced diet

There are periods in the life of every person, when the nervous system is at its limit. The point is not in external circumstances, but in the lack of certain elements for the full functioning of the body. Some products cause uncontrolled irritation, while others, on the contrary, soothe.

Nerves naughty, revise the usual diet, add foods rich in fatty acids and vitamin B. The diet should be sea fish, eggs, honey, legumes, dairy products, oils.

It has been proven that chocolate promotes the production of the hormone of joy, which restores the nervous system. Remember, all is well when in moderation. Fiber and vegetables rich in fiber should be included in the daily diet.

Folk remedies for calm the nervous system

You can calm nerves stretched like strings by folk methods.

1. Viburnum bark in crushed form, enough a tablespoon and a glass of boiling water. Boil the bark over low heat for 5 minutes. Close the container with a lid, let it brew. After half an hour, the product should be filtered. You need to take 4 times a day for a tablespoon before eating.
2. Ten grams of viburnum berries, mint leaves, and St. John's wort and lemon balm - just 5 grams and 1 cup of boiling water. Pour all the components with boiling water and insist in a thermos for one hour. It should be taken twice a day in 100 ml.
3.   , Valerian and, one teaspoonful, pour and boil in a liter of boiling water. Cook on low heat for about 10 minutes. The container should be covered with a lid. After one hour, strain the broth and pour into a bath with water comfortable for bathing temperature. Take such an herbal bath need no more than 30 minutes.
4. You can relieve stress and calm nerves at home with the help of honey. Three times a day you need to eat one teaspoon of bee honey, washed down with warm water. The first two spoons, it is better to eat before dinner, so that later you do not have to lose weight.

Irritability will help remove linden tea with lemon balm and honey.

Before treating nerves with folk remedies, you should consult a doctor, especially pregnant women. This will avoid allergic reactions to a particular component, confirm the diagnosis, and eliminate the negative effects of prescriptions based on the individual characteristics of the body.

Full sleep

When the body is exhausted, the person becomes irritable. For a strong nervous system, a person should sleep 7-8 hours. Before going to bed, you need to take a relaxing bath, it is useful to drink a glass of warm milk with honey, herbal tea, but you should refuse coffee and alcoholic beverages.

Make a pillow that is hung at the head of the bed for a restful sleep. Herbs with a relaxing effect are put in it, this is lavender, hops, lemon balm.

An excellent way to calm your nerves and relax is an unhurried evening walk. People are constantly in a hurry, such a rhythm of life is reflected primarily in the human psyche. Walk slowly, think of something good. Walk alone or in the company of unobtrusive friends.

All of the above actions will be ineffective if you do not know the cause of increased nervousness. Ignoring the problem means consciously starting our own mental health.

Do not listen to friends advising on medications and supposedly effective treatments. Trust a doctor with many years of practice who will prescribe treatment only after the examination. Soothing pills and drugs work on the psyche, but they have side effects and are addictive.

It is worth adding that some people tend to dramatize and escalate the situation. Such personalities make others and themselves nervous. Communication with depressed people leaves an unpleasant aftertaste. Take life easier, forget about the past, never return it, think about the present and make plans.

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Enjoying life in the modern world is a whole science that is not taught in school. Such a course is not included in the compulsory university program, such as, for example, the philosophy course. And in order to learn inner peace, many take time, and some begin to learn it only when stress becomes chronic.

How not to fall victim to time pressure and critical situations, says Passion.ru.

How to become calm

Sometimes it happens that we simply do not accept our anxiety if it lasts for a long time, and in this state we solve all issues. On the way we break a bunch of firewood, about which we “stumble” ourselves.

The easiest way to calm your nerves is, of course, to tidy up that area of \u200b\u200blife that caused a stressful state. But this, as you know, is not done quickly.

The first thing you should do is to accept your nervous state and assure yourself that you will surely deal with all your difficulties, but gradually and after you calm down, you will pull yourself together.

Decide for yourself that the nervous breakdown or stress you are experiencing right now is a complex cold and you need a “sick leave”. Only after being “cured” you will have the strength to change something. In a word, allow yourself a break from everything and free up time to calm down. Otherwise, everything else will be simply useless, because mentally you will always be with your stress, so no other way can save you from it

15 ways to stop being nervous

If you urgently need to calm down, one of the methods we offer will definitely help you. You can use them all together under severe stress, or separately.

• 1. Engage in breathing practices

Breath like nothing else affects our mood and health. And if we were more observant, we could notice that in different emotional states we breathe very differently. In order to calm down, just take control of your breath and perform simple techniques. Once done, you can get rid of short-term stress, performing regularly, you can coolly “patch” your nervous system.

Deep breathing: straighten your back, straighten your shoulders, inhale deeply and exhale slowly, stretching out the exhale and making it longer than the inhale. After exhaling, take a short pause.
Breathing technique from Kapalabhati Yoga. It focuses on the output, which helps to calm the nervous system (while inhalation, on the contrary, helps to increase tone). How to practice this type of breathing, see the video:

Be careful with breathing exercises (do not do it for a long time or stop if you feel discomfort), do not get carried away with them if you have not practiced anything like this before.

• 2. Formulate a mental attitude

Without the right attitude, everything else is just short-term methods, the effect of which will end in a clear time. But if you supplement them with a philosophical outlook on life, then you will definitely succeed in calming the nerves. Such settings, passed through myself and experienced, like “all for the better”, “I can’t control everything and therefore let go”, “everything will be decided over time”, “I still can’t influence this, so I’ll be calm”, “ I can always ask for help. "

In a word, you need to find some peace of mind mentally, and even such simple settings that you need to believe in will help you a lot. If you adhere to a certain belief system, for example, a particular religion or belief system, then it will be even easier for you: you will definitely find the answer there, what is happening and what to do. Usually a simple knowledge of what is happening and the reasons for this are enough to calm down.

• 3. Take a shower or bath

Contact with water is one of the easiest ways to calm your nerves and wash off the energy load of stress. A warm shower, especially before going to bed, will help you put yourself in order. It is better not to indulge while with contrasting souls or douches, since they, on the contrary, act excitingly on the nervous system.

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And if you have the opportunity to sit in the bath with your favorite aromas and with your favorite music, without thinking about anything, then be sure to do it. After taking a warm shower, it is advisable to wear clothes made of soft, natural fabrics or go to bed.

• 4. Make yourself comfortable

Comfortable conditions - a comfortable place to sleep, fresh linens, a clean room will calm the nervous system and help you relax and, at least, easier to fall asleep and restore strength.

• 5. Find “time for yourself”

Set aside at least for some time all the questions that concern you, do not try to control everything. Set aside time only for yourself. This does not mean that you should go to salons and in every way please yourself (although, of course, you can). In the period of nervous tension, allocating time for yourself means simply allowing yourself to forget that you need to do something else: to establish a personal life, solve problems at work and / or with parents / family, look for work, pay for an apartment, etc.

With strong and constant stress on the nervous system, it's a good idea to go to a sanatorium or resort - where you can do nothing and do not care about anything.

• 6. Have a head and face massage

A large number of nerve endings are concentrated on the head and many people unconsciously, nervous, run through their hair and do a light massage. Do this consciously: “walk” with your fingers like a comb on the scalp from the forehead to the back of the head. Massage the cheeks, forehead, in a circular motion, rub the temples.

• 7. Eat the sweet

During a period of nervous tension, you can eat sweets “legally” - does this not reassure? They say that sweet food is necessary for the production of certain hormones in the body that can overcome stress. Remember that sweet food is not only cakes, rolls and sweets, but also dried fruits, candied fruits, dark chocolate.

In a word, do not get carried away and don’t get stuck in stress, otherwise due to excessive passion for sweets you may soon have a new reason for worries.

• 8. Get moving

Any motor activity (especially targeted) will help to better circulate blood, which will additionally supply your organs with the necessary substances. In addition, this way you will get rid of the clamps, and this will allow energy to move better through your body.

You can walk, dance, do yoga, exercise or stretch. But do not strain too much, your task is to shake yourself only a little. Listen to yourself, if now you want to lie down more calmly, it is better to postpone all motor activities until you have strength on them.

• 9. Make a permutation

They say that if you rearrange 27 objects in the environment that surrounds you, it will help the energy around to circulate more freely, which will have a beneficial effect on your emotional state. In general, any activity related to ordering - sorting through clothes, books, cleaning the room will help you calm down. In addition, putting things in order in the outer space will psychologically set you up for the inner order.

• 10. Draw, colorize

Drawing has long been known for its healing soothing effect. But if for some reason you cannot draw even the simplest things, buy children's coloring and colored pencils and just color the pictures.

• 11. Use aromatherapy

Essential oils of lavender, lemon balm, geranium, mandarin, orange, basil, chamomile, patchouli, ylang-ylang, bergamot will help you stabilize your emotional state. You can just inhale them using an aroma lamp, or take baths with them or do massages and rubbing. Before use, read the dosage of oil, as an excessive amount can bring exactly the opposite effect.

• 12. Sleep and eat right

In general, sleep and proper nutrition are the key to the absence of stress for any person, but during nervous tension they are especially necessary. Provide yourself with a dream of the duration for which your body is resting. Eat healthy foods, which, if it doesn’t calm you, then, in any case, will not cause additional arousal.

A person who is accustomed to constantly keep everything under control, even a little nervous stress after a certain time (when the stability limit is over) can be very skewed.

14. Take a sedative

  Modern science offers many types of sedatives - and pills, and drops, and infusions, and teas, and herbs. Note that there are drugs created exclusively on herbs, and there are actually herbs themselves, and all this in the form of a course will be useful for a healthy person to completely stabilize the nervous state. Soothing herbs include valerian, St. John's wort, peppermint, lavender, chamomile.

However, try not to abuse this kind of calming nerves, because the phrase “calm as an elephant” was not entirely unreasonable, and over time, a sedative can dull not only unwanted nervous reactions for you, but also necessary ones, which is unlikely to make your life easier or better.

• 15. Consult a specialist

If none of the recommendations helped you, it makes sense to contact a psychologist or psychotherapist. The doctor will talk with you, conduct tests, work out stressful situations and their causes with you, and also show how to effectively deal with nervous disorders.