How to calm down if you are very nervous. How to get rid of addiction to masturbation

Anxiety and stress, even the most minor but regular ones, are harbingers of serious health problems.

And the phrase “all diseases come from nerves” can be called completely justified.

So how to calm down and not be nervous, how to protect yourself from the constant pressure of fears and anxiety? How to maintain your health and stop constantly being nervous, teach yourself to be calm?

Why does anxiety occur?

A person begins to get nervous only through his own fault when he excessively “increases” the importance of some events. Stopping being irritated and finding inner and outer calm is serious work on yourself that is carried out constantly.

Achieving results in this matter will not be possible at lightning speed. However, there are certain quick-acting techniques and methods that will teach you not to get irritated and quickly calm down in stressful situations. But more on that below.

What is anxiety and how does it manifest itself? Firstly, it is a combination of unpleasant physiological processes (a person begins to choke, freak out, sweat, lose consciousness).

Secondly, you need to understand that a state of anxiety is a useless and vain experience that interferes with a full life and is not a natural state of the body. When a person is nervous and irritated, he cannot hold life in his hands, he loses control over it, and therefore:

The direction in life is lost. Achieving goals becomes impossible, as the fear of failure suppresses and weakens.
A person seeks to calm down through easily accessible means. Often causing harm: alcohol, cigarettes, tonic or sedative medications.
Brain performance decreases. The body spends all its resources on worry and nervousness, concentration falls, and the performance of assigned work or other tasks becomes ineffective.
The stress to which the body is exposed leads to severe fatigue. Exhaustion and, as a result, illness.
A person loses control over his behavior. Facial expressions, gestures, voice, intonation, which leads to social collapse (failure of negotiations, failures on dates due to this problem).

To understand how to calm down and stop being nervous, you need to identify why you, in fact, can no longer maintain control over your life. Why are you constantly under great stress, what exactly irritates you, makes you worry and nervous?

It's all about needs

From the point of view scientific psychology In order to stop freaking out and getting irritated over little things that gradually develop into major problems, you need to determine in which area the cause of the irritation lies.

There are six such areas in total, each of which can become a significant reason for disturbing a person’s peace if he is overly fixated:

1. Egocentrism. This need is based on the need for approval, recognition, or, to take it to the extreme, adoration and admiration.

It is on the verge of this extreme that a person becomes overly sensitive to criticism in his direction, which leads to anxiety, makes him nervous and irritated. For example, a completely disapproving look stranger or the dissatisfaction of a waitress in a cafe who is dismissively rude at the checkout.

2. Love of pleasure. Excessive craving for pleasure makes a person lazy and irritable when it comes to business and responsibilities. And he will not calm down, will not find harmony until his need for pleasure and entertainment is satisfied.

3. Craving for perfectionism. A person forgets that perfection is, in principle, unattainable. And he begins to get nervous about any reason: he becomes unfair to himself, loved ones, colleagues or subordinates, and therefore constantly experiences stress and cannot control himself.

4. Excessive independence. People who come to the conclusion that they cannot fit into any framework sooner or later begin to experience minor irritations that develop into neuroses. They are caused by standardized work schedules, institutional schedules, etc.

5. Excessive love of speed. What we mean here is the daily race of trying to get everything done. Often the extreme is the failure to realize that work should be done gradually, and not in two days without sleep.

Failure to complete a task in one go can lead to extreme anxiety and irritation. And then you will increasingly begin to be tormented by the question of how not to be nervous at work.

6. Excessive need for emotional intimacy. Such people tend to turn all relationships into overly warm ones, including work relationships. Such people cannot understand that some prefer to keep communication with business partners and colleagues within the framework of office etiquette.

Knowing the basis of the causes of irritability and anxiety, you can understand how to calm down. And in general, how to stop being nervous over trifles, which can ultimately lead to serious problems with physical and mental health.

What other reasons could there be?

The needs listed above mainly relate to such a large area human life like work. Although some of them, such as self-centeredness and the need for perfection, extend far beyond the work sphere.

There are a huge number of reasons and reasons for fear, irritation and anxiety. There are more than 200 types of phobias alone.

But the most basic fear that makes us nervous and worried every day is the fear of error or failure. We worry that we will look stupid, that we will waste our time and energy.

Admitting to yourself will help you stop being nervous and calm down: “I’m nervous, I’m starting to depend on fear, suffocating from anxiety!” This will be a confident step along the road to acquiring inner harmony and tranquility.

Let's stop freaking out and start living!

So how can you learn not to be nervous and not be afraid of making mistakes? How to find peace and harmony with yourself and the world around you?

There are many complex techniques that have been practiced by psychologists and psychotherapists for years. Based on them, we can highlight the main recommendations and tips on how to calm down, tested by time and experience.

The best way to do this is... Regular pen and paper! The essence of this psychological reception consists of dividing problems into those that you can solve and those that cannot be solved on your own.

The first ones are written in one column, the second ones in another. In this way, a person identifies the factors that make him irritated and nervous, and can already consciously approach their elimination.

“If a problem can be solved, there is no need to worry about it. If a problem cannot be solved, there is no point in worrying about it.” Dalai Lama

This technique requires a certain amount of time and complements the first tip on how to stop being nervous over trifles. Recorded problems should be reviewed once every 2-3 weeks and noted which of the fears have become reality.

After 4-6 months, what did not come true will no longer seem possible. Using this method, you can teach your consciousness not to be afraid of obviously unjustified fears.

Love physical activity. Sit less, move more.

Unspent energy, especially in the case of mental and sedentary work in the office, can go down a “harmful” path and lead to dwelling on fears. Sports – best prevention Such looping, in it lies the attainment of true peace.

However, sports are different from sports. To combat irritation and the constant thought “Well, I’m nervous again!” as effectively as possible, you need to competently combine active sports with relaxation exercises. The best ways to help with this are yoga, meditation and breathing exercises.

This word refers to everything that makes you create and create. Embroidery, drawing, sculpting, making up jokes - whatever. But an important rule: it should be interesting to you.

It’s especially good if you divide the types of creativity according to needs.

The following hobbies will help you calm down:

For those who are constantly in a hurry. Working with small details, which a priori cannot be done in one sitting (embroidery of large paintings, collecting large construction models, growing plants can teach calmness).
For those who are overly absorbed in self-love. You should start caring about other people and animals.
For perfectionists, drawing in an abstract style can be a salvation. The creation of amorphous sculptures can teach that the view of perfection can be different.

For those who love freedom, the best option may be to purchase pet, dogs are best. You will have to walk with her, you will need to take care of her.
Any hobby that requires a lot of time will help in the pursuit of pleasure.
For those who are looking for close relationships with everyone, one of the hobby options that will help you calm down is acting. It will be able to teach that in the world there is more than one single role of this “everyone’s friend.”

How to stop being nervous about anything? Walking relaxes, soothes, takes you out of your comfort zone, leaving little time to worry.

There's no cure like a quiet walk beautiful park with your favorite melodies in the player's headphones! Problems are solved and irritation subsides when you begin to devote more time to yourself and your interests.

How to cope with yourself in a stressful situation?

Often, staying calm and not freaking out is required here and now. You can really stop being irritated and learn to overcome anxiety even in the most difficult situations.

Among the effective express ways to stop being nervous about any reason are the following:

If you realize that you are starting to get irritated, out of breath, or lose control of yourself, immediately stop dialogue with the “irritant” or engage in activities that infuriate you. Leave the room for a few minutes.
If this is not possible, close your eyes and admit mentally “I’m nervous for nothing.” Count slowly to ten, inhaling and exhaling deeply. Imagine a cloud of smoke inside you, which is your aggression. Imagine that with each exhalation this cloud comes out through the mouth, nose and ears, becomes smaller and evaporates.
Pour yourself some water. Preferably a full glass. And slowly, stretching out, drink everything to the bottom, convincing yourself, “I am beginning to calm down and realize the small significance of what is happening.”
Get distracted by small things. Look at the flowers arranged in the office, at the expressions on the faces of your colleagues, at the secretary’s outfit. Think "I'm starting to calm down." When you close your eyes for a few seconds, it will become easier.
Do some exercise, quickly run up the stairs, walk back and forth around the office, or start doing some other exercises. As stated above, physical activity– one of the best relaxers. Even minimal.
If possible, find contact with water. Washing dishes, contemplating a pond, an artificial waterfall, a fountain in the corner of the office or in a nearby park. Water relaxes. This is a fact.
Think about what is worse for someone. That things could have been much worse with you. Admit to yourself, “I get nervous about little things.”
Find benefits in the current situation. Everything has its pros, you just need to start noticing them and paying less attention to the cons.
Have a laugh. This will help you calm down. If you are in the office, go to the toilet and laugh while looking at yourself in the mirror for 5-7 minutes.
If laughter doesn't help, then you can cry. Tears are one of the most powerful outlets of tension. After them, my soul always feels a little lighter.

In the above tips, anyone will find the answer to the question of how not to get nervous over trifles. Start living a calm, happy and fulfilling life. Anyone can learn to reach their goals without irritation and anxiety.

And to do this, you don’t have to feel no fear at all. He needs to be kept in a cage with massive bars. When you become stronger than him, you will stop getting irritated and nervous for any reason.

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

The article will be structured in the form consecutive lessons and it is better to read them in order.

When do we get nervous?

Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and simply worry about all sorts of little things. It is important to understand that nervousness has how psychological so and physiological reasons and manifests itself accordingly. Physiologically this is related to the properties of our nervous system, but psychologically, with the characteristics of our personality: a tendency to worry, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, worry about the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant or responsible. I think that a threat to life does not often loom before us, ordinary people. Therefore, I consider situations of the second type to be the main reason for nervousness in everyday life. Fear of failure, of looking inappropriate in front of people- all this makes us nervous. In relation to these fears, there is a certain psychological attunement; this has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let’s start with understanding the nature of nervousness.

Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?

Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, concentrate, it is difficult to sit still, we want to occupy our hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.

Therefore, it is necessary to firmly understand that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is simply a certain mental mechanism embedded in a system of habits and/or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why eliminate this? Because when you're nervous:

Your thinking ability decreases and you have a harder time concentrating, which can make things worse and require your mental resources to be stretched to the limit.
You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
If you are often nervous, this can lead to various diseases (however, a very significant part of diseases stem from problems of the nervous system)
You worry about little things and therefore do not pay attention to the most important and valuable things in your life.
you are susceptible bad habits:, alcohol, because you need something to relieve tension

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand psychological pressure, lost control and were deprived. So we will work with you on this.

Here is the first lesson, during which we learned that:

Nervousness does not bring any benefit, but only hinders
You can get rid of it by working on yourself
IN everyday life there are few real reasons to be nervous, since we or our loved ones are rarely threatened by anything, we mostly worry about trifles

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

You should configure yourself like this:

I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!

Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced big pain. I couldn’t pull myself together in stressful situations, I worried about every little thing, I even almost fainted because of my sensitivity! This had a negative impact on health: pressure surges began to be observed, “ panic attacks", dizziness, etc. Now all this is in the past.

Of course, I can’t say now that I have the best self-control in the world, but still, I stopped being nervous in those situations that make most people nervous, I became much calmer, compared to my previous state, I reached a fundamentally different level of self-control. Of course I still have a lot to work on, but I'm the right way and there is dynamics and progress, I know what to do.

In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I had not begun to remake myself - all this experience and the site that summarizes and structures it would not have existed.

Lesson 2. How to stop being nervous about anything?

Think about all those events that make you nervous: your boss calls you, you take an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance to you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of an altercation on public transport or on the road on a life-long scale, and is it really such a terrible thing to be late for work and be nervous about it?

Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, take a break from the current moment. I am sure that from this perspective, many things that you are nervous about will immediately lose their significance in your eyes, will turn into mere trifles, which they certainly are and, therefore, will not be worth your worries.

This psychological setting helps a lot stop being nervous about anything. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of the mind, can react in its own way. Therefore, let's 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 an important event.

Now some kind of important event, during which our intelligence, concentration and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event could be a final interview for the job you dream of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this condition does not prevent you from focusing on the goal and achieving it.

And you realize what awaits you ahead important event, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole life for you: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!

Now we bring our thoughts to calm, relieve the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm down the fuss and not think about anything. Free your head from thoughts, relax your body, exhale and inhale deeply. The most simple-minded people will help you relax breathing exercises.

Simple breathing exercises.

It should be done like this:

inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
keep the air in for 2 counts/hits
exhale for 4 counts/beats
do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

In short, as the doctor says: breathe - don’t breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

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

You just need to breathe with your diaphragm, that is, with your stomach! During times of stress, we breathe rapidly from the chest, while diaphragmatic breathing calms the heartbeat, suppressing the physiological signs of nervousness, bringing you into a state of calm.

During the exercise, keep your attention only on your breathing! There should be no more thoughts! This is the most important thing. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. When practiced regularly, breathing practice not only helps you relax here and now, but also in general puts the nervous system in order and you are less nervous without any exercise. So I highly recommend it.

You can see my video on how to do diaphragmatic breathing correctly at the end of this article. In this video I talk about how to cope with panic using breathing. But this method will also allow you to get rid of nervousness, calm down and pull yourself together.

Other relaxation techniques are presented in my article.

Okay, so we are prepared. But the time for the event itself has come. Next I will talk about how to behave during the event so as not to be nervous and to be calm and relaxed.

Lesson 4. How to avoid nervousness during an important meeting.

Pretend to be calm: even if neither your emotional mood nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your state on at the moment. Expressing outer peace helps to achieve inner peace. This works on the principle feedback, not only your well-being determines your facial expressions, but also your facial expressions determine your well-being. This principle is easy to verify: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the calmer you want to appear, the more relaxed you actually become.

Watch your facial expressions, gestures and intonation: The feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And it’s not just that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts on one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.

Eliminate all markers of nervousness: What do you usually do when you're nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Tie it in a knot thumb and the little toe of the left foot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.

Take your time: rush and bustle always sets a special nervous tone. Therefore, take your time even if you are late for a meeting. Since any rush very quickly disrupts composure and a calm mood. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how much you are rushed, do not rush, being late is not so scary, it is better to save your nerves. This applies not only to important meetings: try to get rid of haste in every aspect of your life: when you are getting ready for work, traveling in public transport, doing work. It's an illusion that when you rush, you achieve results faster. Yes, the speed increases, but only slightly, but you lose a lot in composure and concentration.

That's all. All these principles complement each other and can be summarized in the call “ watch yourself". The rest is specific and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with your answer, carefully weigh and analyze everything. No need to try to impress everyone accessible ways, you will produce it anyway if you do everything correctly and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.

Lesson 5. Calm down after the meeting.

Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event: I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.

Lesson 6. You shouldn’t create any reasons for nervousness at all.

This is a very important lesson. Typically, a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything and are confident in yourself, why should you worry about the result?

When I was studying at the institute, I missed a lot of lectures and seminars, I went to the exams completely unprepared, hoping that I would pass and somehow pass. In the end, I passed, but only thanks to phenomenal luck or the kindness of the teachers. I often went for retakes. As a result, during the session I experienced such unprecedented psychological pressure every day due to the fact that I was trying to prepare in a hurry and somehow pass the exam.

An unreal number of people were destroyed during the sessions. nerve cells. And I still felt sorry for myself, I thought that there was so much that had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass I could provide myself with all the intermediate control tests - but then I was laziness and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and about the fact that I would be drafted into the army if I I won’t hand over something, because I would be confident in my knowledge.

This is not a call not to miss lectures and study at institutes, I’m talking about the fact that you need to try yourself Do not create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and don’t put it off until the last minute! Always have a ready-made plan in your head, or better yet several! This will save you a significant part of the nerve cells, and in general will help great success in life. This is a very important and useful principle! Use it!

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

In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of peace. And the next thing I will tell you about will be those rules, following which you can strengthen your nervous system and experience less nervousness in general, be calmer and more relaxed. As a result of this you will understand how to stop being nervous over trifles. These methods are focused on long-term results; they will make you less susceptible to stress in general, and not just prepare you for a responsible event.

Firstly, in order to correct the physiological factor of nervousness and bring the nervous system to a state of rest, you need to regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
Secondly, go in for sports () and carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). A healthy body has a healthy mind: your moral well-being depends not only on mental factors. Sports strengthens the nervous system.
Walk more, spend time outdoors, try to sit in front of the computer less.

Instructions

Quite often there are people who strive to control the actions of the people around them. For an external observer, behavior can manifest itself both in a total desire to help everyone and everything, to do everything for others, in unwillingness and inability to perform duties to subordinates, or take the form of persistent interference in attempts to control it, to be in the center of the events taking place. In such cases they often say about people: “Sticking their nose into someone else’s business.” The roots of this behavior lie in character traits and individual personality that appear in the process of social interaction. Self-doubt, which manifests itself as distrust of other people and becomes a source of constant self-affirmation through the desire to be in the center of events, is the probable problem that needs to be solved in order to stop worrying about everything.

Another constant experience often comes down not to external manifestations, but to the internal state of a person. Such a person cannot stop worrying about everything that happens to him. He is unfamiliar with situations and non-standard solutions. He is influenced by other people's opinions. He constantly has people evaluating him, even in situations where such an evaluation is not expected at all. He is unstable, depending on the opinions of others. The root of this behavior, again, is a lack of self-confidence.

Surprisingly, in both situations described with such different social manifestations, the root of eternal experiences is a person’s own lack of confidence in himself and his abilities. It is this quality of character that all those who want to finally stop worrying about everything and learn to see the world from a position of confidence and calm will have to work with.

Sources:

how can I stop worrying

Each of us had to worry. Most often, the causes of such emotions are uncertainty or dissatisfaction with oneself or a certain situation. Coping with yourself and stopping worrying in vain is actually not that difficult.

Instructions

Experiences are a natural reaction of the human psyche to current events. However, excessive sensitivity and inability to stop in time can lead to stress and nervous breakdowns. Therefore, the main thing is to learn to maintain a reasonable balance even over trifles.
Anyone can stop worrying; to do this, you need to learn to control your thoughts and be able to soberly assess the real significance of what is happening. Learn to notice the feeling of anxiety at the very beginning, analyze it soberly, eliminate everything that is not essential and add positive attitudes.

To stop worrying in vain, first of all you need to try to soberly assess the reason itself and its possible consequences. Imagine the worst that could happen because of your mistake (real or imaginary) and “try on” the resulting situation. This will help the psyche get rid of worries, since the brain will consider “terrible” events to have already taken place, that is, “waste” material.

The state of nervousness is not alien to every person, especially considering high tempo life and a huge number of information flows. In such conditions, even minor failures 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 ways to help you calm down and stop being nervous.

Causes of nervousness.

The state of anxiety and mental anguish can be provoked by various circumstances. Each person has different values, and for this reason, different situations can throw him off balance. Often, a person himself heats up the situation by attaching excessive significance to things that are not worth it. Causes of nervousness can be:

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;
Anxiety over conflicts and everyday trifles.

The occurrence of moral discomfort under any stress factor is not a physiological process, it is a psychological adjustment. From a physiological point of view, nervousness is associated with the properties of the nervous system, and from a psychological point of view, it is associated with personality characteristics. Thus, the tendency to be nervous is not a natural reaction to stress, but a specific person’s reaction to what is happening.

Ways to stop being nervous.

Thanks to hard work on yourself, it is possible to overcome the state of nervousness. The following ways will 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”. This method suitable if you are upset by a movie, communication with a new acquaintance, news in social network– close the movie, leave the meeting, go offline.

Abstraction.

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

Drinking water.

A simple but scientifically proven method. A glass of water, drunk without haste, can trigger the body’s self-rehabilitation mechanism. The method is relevant in any situation.

Passion for an interesting activity.

This method is suitable if you cannot “let go” of the problem, if it torments and irritates you again and again. Techniques can include: reading a fascinating book, knitting, drawing, computer games, active recreation. 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 psycho-emotional state. Water, both literally and figuratively, washes away all the “dirt.” The following techniques can be used: taking a bath or shower (can be combined with music therapy and light therapy), visiting a sauna or bathhouse, swimming in a river/pond/sea. Even ordinary washing of dishes will help to distract you and bring benefits in the form of directly clean dishes and normalization of your state of mind.

Physical release.

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

Intimacy.

Sex is a great cure for the blues. Ideally, sexual contact should occur with a loved one, but other options are also acceptable. The main thing is to approach the issue wisely and not forget about contraception, otherwise the stress that you can experience after taking a pregnancy test will overshadow all other efforts.

Comparison.

It is enough to compare your situation with more worst option developments of events. This method teaches you to appreciate what you have and realize that your situation is not worth such nerves. Effective way can be called for minor problems that are not related to health and a significant decrease in quality of life.

Positive outlook.

A stressful event should be assessed in a positive way. That is, you need to find the positives in the fact that this happened. Maybe thanks to this, you will get much more and pleasant events await you.

Laughter and tears.

These two opposite phenomena can bring moral relief. Although their intertwining is possible: laughter to tears, crying to laughter. Making fun of the problem itself or laughing about something else will lift your mood and help you move away from anxiety faster. Crying, the stronger the better, relieves stress. Even though in the process of sobbing it seems to you that relief is still far away, a new wave of emotions may wash over you, but after the hysteria ends, you will definitely feel better. They leave the body with tears. toxic substances, which were formed during stress.

Check.

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

Job.

Passion for your responsibilities at work, additional tasks are very appropriate if you need to take your mind off the problem. This method is suitable for long-term stress.

Verbalization.

Maintaining personal diary, whom you trust with all moments of your life. Not everyone will like this method, but systematically writing down your thoughts on paper will help you get through unpleasant moments faster.

Chatting with friends.

It is not necessary to speak out about a disturbing topic, especially if it is not significant. It’s better not to remember the unpleasant incident once again, but just communicate and enjoy it. But, as an option, discussing your problem is also acceptable. Friends will listen, it may be important for you, and they may advise you on something else.

What methods are best not to resort to?

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

Drinking coffee
"Sticking" problems
Smoking
Drinking alcohol
Taking drugs

Perhaps these methods will help to overcome stress, but their use, especially in large quantities, brings enormous harm to health and, ultimately, to a person’s entire life. Therefore, in the balance, the harm significantly outweighs the benefits.

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 may lead to its deterioration.