IN modern world With the accelerated pace of life, the need to constantly solve many problems and regular stressful situations, the question often arises of how to calm yourself. Not everyone has the opportunity or desire to seek help from psychologists, especially since sometimes there is simply no time for this. This article suggests effective methods, which will help you quickly calm yourself down and stop being nervous even in the most difficult situation.

How to be calm

Breathing exercises

Proper breathing can quickly change our state and restore lost calm. This method should not be neglected due to its apparent simplicity, because managing your emotions with the help of inhalations and exhalations is the basis of many spiritual practices. Thus, an important aspect of yoga is pranayama - breathing exercises that calm the mind and promote deep relaxation. Simple practices are available to every person; you just need to know certain nuances of their implementation.

Breathing on a count

A simple technique will help you achieve inner peace: counting your inhalations and exhalations. All exercises should be performed with a straight back, preferably in a sitting position. So, close your eyes, let go of all thoughts and just breathe freely. After this, begin to take a deep breath and exhale for 4 counts. It is important that the process is as smooth as possible; no discomfort should arise during the exercise. There should be no pauses after exhalation and before inhalation; breathing must be natural. You should focus on counting, trying to ignore extraneous thoughts and images. Very soon you will notice that you have been able to calm down and now look at the problem from a different angle.

Affirmation

Do you want to calm down in a stressful situation? Create an image of yourself as peaceful and relaxed. To do this, you can repeat simple affirmations - positive statements that will quickly change your mood. These phrases should not contain the word “not”; their simplicity and conciseness are also important. In this situation, the following positive statements would be ideal: “I am completely calm,” “I am happy and calm,” “I have peace and tranquility in my soul.” After just a few repetitions, you will notice that there is no trace left of the previous nervousness. The most important thing is to believe in what you say, otherwise it will be difficult to achieve the desired mood.

Contact with water

To calm your frayed nerves, you can take a shower, doing it right. Water is capable of taking on negative information and energy, so contact with this element can really help a person quickly calm down. To enhance the effect, you can ask the water to wash away all the negativity from you. In this case, it is recommended to take a shower, and with warm water, since contrast procedures can further excite the nervous system.

Observing unpleasant thoughts

To get rid of obsessive thoughts that cause anxiety, you should not try to fight them violently; it is better to use the technique of calm contemplation. Find a quiet place to practice, close your eyes and simply observe your fears and worries. Do not get involved in the images that will pass before your eyes. It is important not to react to thoughts in any way, you need to allow them to simply be. There is no need for any assessments, because they are the ones that cause one or another attitude towards all phenomena. Very soon there will be pauses filled with silence. It is moments of thoughtlessness that give us the opportunity to experience the fullness of life and become who we really are.

If you manage to be an outside observer of your own thoughts, they will cease to have the same power over you. You will see that everything is not at all as you imagined. It is quite possible that the problem will resolve itself. In any case, your condition will definitely level out.

Walk

A change of activity will help change your condition, so if you are indoors, go outside and take a short walk. Fresh air and brisk walking will quickly clear unnecessary thoughts from your head and help you come to your senses.

Relaxing massage

How to calm yourself down? Do a head massage, because there are many nerve endings there, the impact of which will help change the condition. Approach this process consciously: expect that after the procedure your mood will improve and your nerves will stop acting up. After this, rub your forehead and temples with light massage movements, and also tap your fingers on the head from the forehead to the back of the head.

Pleasant smells

Healing properties essential oils make them very effective means in the fight against stress. To calm your nerves, add a couple of drops of lavender, tangerine or chamomile oil to the aroma lamp. Pleasant natural scents will help you relax and calm your nerves.

Dance improvisation

If you want to quickly calm down and relieve stress, we recommend doing movement meditation. Expressive dance will remove tension and blocks in the body and help you relax. There are no strict instructions; it is important to let go of your emotions, let them stop bothering you. Release the negativity with simple and intense movements, they can be absolutely anything: shaking, swaying or spinning. Don’t think about beauty, we are faced with another task - to calm ourselves down.

Certain techniques can help you calm down and stop being nervous, but none of them will eliminate the problem that caused the stressful situation. This is why it is important to work through your emotions and change their charge from negative to positive. One of the most negative habits is the constant feeling of guilt. This emotion is extremely destructive, as it leads to various ailments and mental disorders. As a rule, manipulators masterfully play on this feeling, because it is very easy to control a guilty person and get what you want from him. Think about it, perhaps your condition may simply be beneficial to someone, but why do you need it?

Stress has become one of the components of our lives. We are afraid of the boss, angry with our neighbors, and argue with sellers. Permanent nervous tension oppresses. A person only sees gray paints, he develops health problems. How to calm down and not be nervous, you ask? Below I will give a list simple ways combat stress.

How to stay calm before an important event?

So, in a week, an important event should happen in your life. This could be an interview or a presentation of your work. How you perform will determine your further career. What to do if everything is falling out of your hands, you can’t sleep at night and are constantly worried? The answer is simple: you are unlikely to take the position you dream of.

If you still want to succeed, stop being afraid. You must understand that you yourself can destroy your dream. Don't be dramatic. Get busy breathing exercises. During the exercise, thoughts should only be about breathing. Inhale through the nose, exhale through the mouth.

Take a walk before bed. While walking, also try not to think about the upcoming meeting. Turn on your favorite music and enjoy.

Night sleep should be at least 7 hours. Don't eat at night.

To keep your body in excellent shape, you can take multivitamin complexes. They will help boost your immunity and strengthen your nervous system.

How to behave during an important event?

So, the long-awaited hour has come. Your future will soon be decided. You must remember that worries are unnecessary. Start your morning with a contrast shower, exercise and delicious breakfast. All these procedures will lift your spirits and put you in a positive mood.

Set several alarms in the evening so you don't oversleep. Leave the house early: it’s better to wait for the start than to be late for it.

When entering the office, feel confident. People around you will notice this and will treat you completely differently. The back should be straight, the voice should be well-produced. Watch your gestures, facial expressions and intonation. Don't wave your arms too much, laugh for no reason, or raise your voice. Speak calmly and be calm.

Be sure to bring water with you. You may need it during your performance. Feel free to pause your performance for a few seconds and take a sip of water. This will help calm your nervous system and refresh you.

Don't rush to answer the question quickly. Scroll it over in your head again, and then give an accurate and clear answer.

More than half of our fears come from nowhere. That is, we invented them ourselves, believed in them and began to be afraid. According to statistics, women have more such fears. They invent various fables for themselves and willingly believe in them. Take life more simply and remember that everything depends only on us!

Inga, St. Petersburg

Psychologist's comment:

The worldview of a psychologist is quite different from that of the average person. Psychologists are taught not only to hear the content, but also to feel the unconscious process.

This is a very useful skill, it helps you perceive the world much more broadly and not get into trouble. Now I will try to explain with examples.

Example No. 1.

If a guy asks a girl to the movies, then 90% of the time that's not all he has in mind. And if we honestly voiced the invisible unconscious process, the phrase would sound something like this:

– Shall we go to the cinema and then have sex?

(The top phrase is what is said in words, and the phrase below the line is the subtext, the true meaning of this phrase)

Shall we go to the cinema?

———————————————————————————

I like you! Shall we go to the movies and then have sex?

It’s bad if the girl is not trained to perceive this process, because if she goes to the movies, then most likely the couple will break up, dissatisfied with each other and the evening spent. 90% of girls understand perfectly well that when they agree to “go to the cinema”, they agree not only to watch a film, but give hope for further development relationships.

And they don’t go to the movies with someone with whom they don’t intend to deepen communication. Or they stipulate in advance that it will be “only a movie.”

Let's go!

———————————————————————————

I like you too. First, let's go to the cinema, and then we'll watch.

Example No. 2.

When a gopnik on the street says: “Listen, kid, come here, we need to talk,” he doesn’t need to talk, but to take the kid’s money. If a guy really believes that his name is just to “talk,” he turns out to be unprepared for the realities of life and will be dissatisfied with what happens next. It's good and right to teach guys that "talk" means something completely different in some situations.

I want to talk to you

———————————————————————————

I want to take your money

I brought the most simple examples. They are obvious to an adult, but not to a teenager. As we grow older, we gain experience, and processes that we did not recognize in our youth seem obvious to us in our youth. mature age. And then we say to ourselves: how much I didn’t understand before!

Our life is permeated with processes that we do not voice. Psychologists say that we convey 7% of information in words, and the rest is that we do not voice it. Let's take a look at this article from a psychologist's point of view and see what new insights emerge.

In this article, feelings of fear and irritation are perceived as something harmful and disturbing. There is no doubt that these feelings are very unpleasant and even painful. But my deep conviction is that their pain comes from the fact that we do not know how to handle them. We simply do not know how to deal with our fear and irritability.

Psychologists do not perceive feelings as enemies: we believe that any feeling is necessary and necessary because it has a useful purpose. Useful - for us.

Fear and anxiety

The useful purpose of fear and anxiety is to warn of danger. Fear is necessary for us to recognize the danger and take action. He will be with us until the danger passes or until we learn to take measures to prevent this danger.

Fear pushes us forward, forces us to react rather than sit idly by. And in this sense it is very useful. Our task is to consult with him, not to get rid of him.

Another thing is that fear should not paralyze us, it should not control us, as in the example:

In a week, an important event should happen in your life. This could be an interview or a presentation of your work. Your future career will depend on how you perform. What to do if everything is falling out of your hands, you can’t sleep at night and are constantly worried? The answer is simple - you are unlikely to take the position you dream of. If you still want to succeed, stop being afraid. You must understand that you yourself can destroy your dream.

In this situation, advising someone to stop being afraid is the same as advising a mouse to become a hedgehog so that the fox does not eat it. Unfortunately, such advice does not work because it is unenforceable. We cannot stop feeling like this. Such recommendations were brilliantly played out in the popular video “Stopit!” (“Stop it!”):

I repeat, fear will be with a person until he realizes what the danger is and takes action.

Taking this example, how can action be taken? First you need to understand that part of anxiety (healthy part = rational fear) is caused by important event in a week, and most of it (irrational fear = neurotic fear) is the result of some internal process and does not apply to the present time.
For example, this person has been afraid of disappointing his mother since childhood, or he was punished for failing at school. That is, 99% of fear before an interview relates to childhood, to an invisible process inside, and not to the interview at all. Childhood has passed, but fear remains, and by inertia affects a person’s life:

I'm afraid of an interview

———————————————————————————

I'm afraid to disappoint my mother

And such a person will not be able to “stop being afraid,” no matter how much he is convinced. He understands everything, but he can’t, because the fear of his mother (father, teacher) is still in his head. If people could do this, the psychologist would say in consultation:

- Stop it! Stop being afraid immediately! Don't you understand that your career depends on this interview!? Get ready immediately and get some sleep!

Thank God psychologists don’t work like that.))

There are several hundred areas in psychology. And they different ways working with fears. However, most of them have one thing in common: they work not only with content, but also with unconscious process.

One option is for a psychologist to help the client become aware of this process and take action – there, in the unconscious. Then half of the fears that the client has in life dissolve on their own.

Irritation and anger

Irritation and anger signal us about obstacles. And they will be with us until the obstacle is overcome, until it prevents us from achieving our goals.

Let's take this advice:

Write a letter. When a lot of problems piled up, my nerves were on edge. Take a pen and a piece of paper. Write down everything that you don’t like and that makes you uncomfortable. After this, the letter can be torn into small pieces or simply burned. Looking at the flame, believe that all problems are burned away, like this sheet of paper.

If you've ever tried to use it, you know that it doesn't make problems go away. Only the person himself flies away - we are distracted, and for some time we can disconnect from problems. And when we return, all the problems pile up again. This means that irritation appears again.

The psychologist notices not only the stated problem - irritation, but also an unconscious process (which is easy to recognize) - “I can’t cope.”

I'm annoyed that problems have accumulated

———————————————————————————

I accumulate problems and do not know how to solve them in time

For a psychologist, the essence of the problem will not be to remove irritation, but to understand what the client is doing to cause problems to accumulate? The psychologist will perceive irritation as a signal, a symptom, and the reason lies a little deeper. The psychologist will perceive the client’s request to “remove irritation” in the same way as a dentist – the patient’s request to relieve a toothache.

The dentist, of course, will relieve the pain, but not through painkillers, but by removing the pathological process. Likewise, a psychologist, of course, will help with irritability, but not by making anger and problems burn out in the flame of a candle, but by helping to remove the cause of irritability.

1. Let's make a plan to solve your problems and see how quickly you can solve them.
2. Let's see which problem is most annoying and how to solve it as quickly as possible.
3. Let's figure out how you accumulate problems and what prevents you from solving them on time.

Study how you are made!

Just as in the story with the dentist the patient cannot fill his own tooth, so in the story with the psychologist the client usually cannot figure out the causes of irritability on his own. Indeed, we know more about how to fill a tooth than about where feelings come from.

The average person spends more time learning how to use a computer than learning to use their own head. Therefore, ideas about the work of the psyche in our society are very naive. This means that the decisions made about how to deal with problems are also very naive.

The psychological worldview is a fascinating and very useful thing. This approach allows you to see the problem deeper - in its entirety. Don't be fooled by the size of the tip of the iceberg, but feel what's really happening. Then our decisions become deep and wise, even if they concern such simple things as fears and irritability.

Alexander Musikhin, consulting psychologist, psychotherapist, trainer, writer

If only a person could live like this, not thinking about anything, and not being nervous about anything. But since he is a thinking creature and learned from bitter experience, today he has to be constantly nervous. A sidelong glance, a caustic word thrown by someone, an upcoming trip, the child has begun to study poorly, the husband is delayed, the milk has run out. In a word, today we are nervous, not just every day, but every minute.

I just calmed down and have to worry again about something else. Where do you get so many nerves? As a result, we don’t get used to minor stresses, but on the contrary, we worry about everything in a new and new strength. And our nerves, as they say, “shatter.” The psyche is undermined. We flinch from every knock and grunt, we get exhausted. This condition deprives you of peace, normal sleep, vitality and, in some cases, even your human appearance. We are nervous, nervous, but when will we live?

Nerves spoil beauty and health

To be nervous about any reason is, rather, our internal upbringing. Nobody taught us to be nervous, we relaxed ourselves, we allow ourselves to do it ourselves. We leave our nerves-threads without cover, and the poor things keep vibrating and vibrating, wearing out like strings on a guitar, and only then we ourselves become defenseless. Our psyche, getting out of control, goes crazy. And this is what happens:

• We are depleted energetically;
• physical condition “declines”;
• irritation becomes our companion;
• we lose faith in ourselves;
• we begin to get sick more often;
• diseases of the gastrointestinal tract worsen;
• It’s hard for other people to communicate with us;
• We are a source of quarrels in the family;
• not in better side changes appearance etc. etc.

And all this is due to the fact that we cannot control ourselves. Not only do we harm ourselves, but we also impact those around us. negative influence. We become rude and unrestrained, whiny and twitchy. Doctors say that many couples cannot have children precisely because of the nervous tension in which one of the spouses holds himself.

Nerves can be controlled

In order to put your nervous system and yourself in order, you must first realize that we often get nervous over trifles.

After realizing, when you say to yourself: “Yes, I worry too much about little things,” you can begin the main points of self-healing.

Everything in this life has its own script. For example, a person fell ill, and the disease began to develop and threaten to be fatal. Everyone threw up their hands in helplessness. All. The end seems inevitable. But if the life line is long, then the moment will definitely come when a chance will be sent down from Heaven for him. Be it a good and knowledgeable doctor, be it an old woman who offers a recipe for getting rid of a disease, information taken from books or the Internet. And a miracle happens, the patient recovers. It's not time for him to leave. He stays. You just need to be able to recognize these signs of fate.

And how many accidents happen on the roads, when people die completely in an instant? healthy people! For example, my husband drove his car to the store, there is cause for concern, the road is dangerous and slippery. Mentally ask the Lord to help him on the road, you can even cross him on his way. “Everything is God’s will,” that’s what our grandmothers always said. Tell me, because you will be nervous, rush around, and look out the window every now and then, will something change? Will you, being far from him, be able to prevent misfortune? No. Calm down, at this moment there is no reason to be nervous.

Methods for getting rid of nervous feelings

But it is possible to get rid of worries. You just need to remember your carelessness in your younger years and the moment when you began to worry often. Maybe it was a lot of stress, after which they began to treat all life situations with fear? Naturally, after a long period of time, you no longer experience so deeply what happened then.

Relive that moment again. And return to reality. You would definitely not be as nervous now as you were then. Believe me: the fact that a person is constantly nervous will only aggravate his deplorable condition.

Tell yourself: “I am calm about the long line in which I am standing. I have time and I'm ready to use it to my advantage. For example, listen to what people are talking about, tighten up your abdominal muscles, take a closer look at the display of goods, and finally, start writing poetry.” Time will fly by quickly. Was it worth it to be nervous about the length of the line?

Everyday incident

Anna was often nervous, and it was already driving her crazy. One day, after another such experience, she waited for her son, who appeared in the morning, and began to scream so much that her ears were blocked. Having calmed down a little, I felt unwell. My head became foggy and I began to feel nauseous. The husband got scared and called ambulance. Anna's blood pressure rose sharply. This is at 35 years old! The emergency doctor said: “You, my dear, are very nervous often, which is what caused such a jump in pressure.”

At an appointment at the clinic, the doctor, after Anna told him about what happened, gave advice, which she now adheres to. In any emotional situation, ask yourself every time, what could be the worst thing? Death. And everything else becomes so petty in front of this designation.

Two years have passed. Anna has become more confident, has stopped “twitching”, and her family treats her more warmly.

Psychologist's opinion: the woman needed little advice: friend, doctor, loved one so she can stop being nervous. Every time anxiety takes over you, for example, your boss called you, and this does not bode well as you think, think, what could be the worst thing about this visit? Even if you are fired, calm down and start thinking about where to look new job. Maybe a new place will change your life for the better. So, without trembling in your knees, you will enter the boss’s office. Calmness and self-confidence will be on your side. “Nothing terrible happened,” you will think later. Why be nervous?

Forward two moves

Calculate the situation in advance with its negative consequences, and simply solve the problem in real time.

In any situation that makes you nervous, think about your purpose in this life. The desire for something more diminishes everything else, makes it insignificant. Is it worth wasting your energy and nerves on trifles?

If you have to important event, think that internally you are ready for it, you are confident in your knowledge and success. Therefore, a nervous state cannot be your companion. Imagine if it doesn't end the way you would like, and start planning your actions to improve the situation.

• It helps to take a deep breath, on which you focus all your experiences, and a sharp, full exhalation, when you throw all negative emotions out of yourself. This can be done three times. Do the same at important meetings, while waiting for news.
• And there is also one little secret, which will help in all cases. When you are completely unhappy, start smiling, the main thing is that you look at yourself in the mirror. The mood improves, the brain begins to work positively, all the most terrible and unpleasant expectations are seen in a completely different light. You become focused and calm.
• Every time, imagine how many little friends - nerve cells - will be destroyed when reasons for nervousness are created.
• Meditation also helps, where you will assert your independence from circumstances.
• Physical labor and exercise are also good for not only distracting from unpleasant thoughts, but also calming you down.
• Do not deprive yourself and your body of walks in the fresh air.
• Do not try to calm down with a cigarette, especially with alcoholic drinks.

And most importantly, do not create reasons for worry for yourself!

How to stop worrying - What to do if the worry doesn’t go away?

- When do we get nervous?

- When do we get nervous?
— 7 lessons on how to stop being nervous
- How to calm down right now
— How to get rid of anxiety - instructions for action
- How to stop anxiety?
- Conclusion

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 both psychological and physiological causes and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and 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.

The 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.

— 7 lessons on how to stop being nervous

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

a) Nervousness does not bring any benefit, but only hinders.
b) You can get rid of it by working on yourself.
c) B 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.

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.

At such moments, focus on the purpose of your life, think about the future, take a break from the current moment.

This psychological setting helps a lot to stop being nervous about anything.

Lesson 3. Preparation. How to calm down before an important event.

Free your head from thoughts, relax your body, exhale and inhale deeply. The most simple-minded people will help you relax breathing exercises.
It should be done like this:

a) 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)
b) keep the air in for 2 counts/hits
c) exhale for 4 counts/beats
d) do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

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.

Lesson 4. How to avoid being nervous during an important meeting.

a) Act calm.
b) Watch your facial expressions, gestures and intonation.
c) Eliminate all markers of nervousness.
d) Take your time.

Lesson 5. Let's 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. Try not to think too much about the past event. 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.

Lesson 6. There should be no reason to be nervous at all.

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?

We must try not to create stress factors for ourselves 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 portion nerve cells, and in general it will help great success in life.

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

In order to stop being nervous, you also need to bring your body and mind into a state of peace.

a) You need to meditate regularly.
b) Play sports and carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). Sport strengthens the nervous system.
c) Walk more, spend time outdoors, try to sit in front of the computer less.
d) Do breathing exercises.
e) Throw bad habits!

- How to calm down right now

Stressful situations, worries and unreasonable anxiety haunt people all their lives, but to become happy you just need to set your priorities correctly. You shouldn’t take everything “to heart,” this statement gives nothing to many, they don’t know how to stop worrying and continue to be nervous. It’s very easy to help yourself and your friends with this problem; find out how to overcome your fear and be happy in at the moment so that it doesn't happen.

1) Perceive yourself and your actions with optimism.

Feelings of duty and responsibility for one’s actions are instilled from childhood; some parents, being a little overzealous, instill in a person their complexes and constant feeling guilt, hence the feeling of constant worry about one’s words and actions. To overcome this, you need to convince yourself that your actions are correct, and also adhere to the following rules:

a) Relieve yourself of guilt.
b) Get rid of imaginary problems.
c) Free yourself from fear.
d) Be yourself.

2) Believe only in the best.

An assessment of a problem or unpleasant event that has arisen should be carried out only after it has happened, in order to anticipate the course of the event, it is better to immediately think about what could happen in the worst case. Having sorted everything out, it may turn out that there is nothing terrible in the future, everything is explainable and solvable. To eliminate such concerns, you need to determine for yourself:

a) Goals in life.
b) Set priorities.
c) Interesting thing.

3) Appreciate what you have.

It is impossible to expect something more from life and not make efforts to achieve it, ideal conditions will not create themselves. Of course sometimes favorable circumstances arise, and then you just have to use them correctly, and unfortunately, rarely anyone can do this. Most often, opportunities are hidden under far-fetched problems; after solving them, ways to solve the problems are immediately visible.

Take note of a few tips:

a) Live for today.
b) Limit communication with unpleasant people.
c) Don't pay attention to everyday little things.

4) Don't feel sorry for yourself.

You won’t be able to stop worrying right away, but by following the tips in question, you can soon cope with this difficult feeling and achieve any goals, as well as infect others with your optimism. The main thing to remember is that all thoughts are material, their fulfillment gives a joyful mood and faith in a better future, for which life is worth living.

— How to get rid of anxiety - instructions for action

Tip 1. Don't fight your anxiety.

During periods strong excitement, do not try to get rid of this condition.

This struggle sometimes takes away more strength than mere excitement. Therefore, instead of fighting anxiety, accept it, feel it, find the reason for your anxiety and then you will feel better.
Also find the positives in an exciting situation, and then it will become much easier for you.

Tip 2. Play sports!

The anxiety caused by fear stiffens every muscle in our body.

In such situations, overcoming anxiety is quite simple! You just need to give your body a physical jolt. When endorphins flood into your body, the anxiety will noticeably subside.

Tip 3. Don't worry about trifles.

Very often we worry about an imaginary situation.

For example, we didn’t have time to submit a report today and we begin to worry that tomorrow it will be too late. But you can simply tell your boss that work on the report has taken a little longer.

However, in reality, we make life difficult for ourselves.

Tip 4. Breathing helps in the fight against anxiety.

Try Herry Herminson's breathing exercise called Balloon Breathing.

Sit down, close your eyes and imagine a tennis ball in front of you. Take a slow and deep breath, imagining the ball moving slowly and smoothly from your stomach to your throat. Exhale - and the ball moves down just as slowly.

After doing 10 repetitions, you will noticeably relax and be able to overcome anxiety.

Tip 5. Be positive and stop worrying.

During periods of unrest, we are often overwhelmed by phrases such as: “I can’t”, “I’m a loser”, “I’ll definitely disgrace myself”, etc. But know that these phrases are just limiters in our brain.

By repeating to yourself day after day about failure, you will truly become a failure.
That's why start programming yourself correctly!

Tell yourself:

a) I'll do it!
b) I'm the best!
c) I can do anything!

Many psychologists are sure that constantly scrolling through positive phrases helps a person cope with anxiety and achieve their goals.

- How to stop anxiety?

Here are some tips on how to stop worrying and start enjoying life right now!

1) Play with yourself the game “what’s the worst that can happen?”
Imagine the worst-case scenario so you can prepare for it or try to prevent it from happening.

The second step is to imagine something that you would be grateful for even in an undesirable situation. This gratitude exercise teaches you not only to prepare for the worst, but also to see the positive in it!

And most importantly, if you can imagine the worst, you can imagine the best!

2) Break the habit of worrying (yes, it's a habit!).
Get rid of thoughts that upset you and choose thoughts that focus on a positive outcome. Control your mind and stop worrying!

3) Be in the “here and now.”
You worry about what might happen in the future or about what happened in the past. But the truth is that you create the future NOW! Therefore, if you want to stop worrying, your thoughts must be devoted to what is happening NOW. Concentrate and think, feel, act and speak in the best possible way... from the point of view of the present. These thoughts, feelings, actions and words improve your future!

4) Help others.
There are countless people who have it much, much worse than you. Help them as much as you can. This will help you look at your own problems more objectively, develop a sense of gratitude, and you will not have time to think about your problems when you are helping other people (or animals, environment etc.).

5) Talk positively to and about yourself.
How many times a day do you scold yourself for the mistakes you make? How many times a day can you say “I” along with something negative?

For example:

a) I'm poor
b) I'm lonely
c) I can't do it,
d) I will be rejected.

Don't say that! “I” is a word with strong energy! There is no need to deal with these life situations. When you eliminate such negativity from your speech, your mental state will improve and you will be less prone to anxiety. You will also be motivated to take positive action.

6) Action gives you confidence and control.
Take action. Think rationally, analyze the situation, weigh all options and choose best option actions based NOT on reflexes or emotions, but on calmly taking the steps necessary to improve the situation, on what you want - on best scenario, which you visualize.

Action keeps you active, helps you focus your mind away from worry, and makes you feel GOOD because you feel more in control of the situation just by doing something yourself.

- Conclusion

Almost every person on the plane at least once experienced excitement and anxiety. Some people experience this feeling all the time. Sometimes this concern has no basis, but a person still continues to stress himself out over trifles, wasting precious time that he could spend on his self-development or on loved ones and friends.

How often do you worry about things that are not worth your attention? And how to stop worrying for no reason?

First of all, you need to realize that your anxiety will not bring you any benefit. Only harm. Train your self-confidence. Confident people almost never have reasons to worry.

And stop worrying about what doesn’t depend on you, it’s useless. It’s stupid to waste time on something that will only ruin your mood; it’s better to spend it on improving your skills and increasing your self-esteem.

The material was prepared by Dilyara specifically for the site

Constant worry is a serious problem for modern people. If some problem is solved, nervousness does not go away. Other reasons appear that are “worthy” of worrying and suffering about them. And soon the nervousness becomes bad habit poisoning life. And those for whom the day is not enough continue to worry at night, attributing everything to insomnia.

Where does anxiety come from?

It is generally accepted that most problems modern man takes it “out of my head.” The huge number of worries that we have to deal with every day provokes in many people a loss of control over their own lives. Thus, constant worries arise, and the person begins to live in stress.

Psychologists identify 6 reasons that can cause constant nervous tension. In practice, stress in any person is provoked by several reasons:

1. Dependence on the approval of others. There are many individuals who are very dependent on what others think about them. These are very vulnerable and sensitive natures, and criticism or indifference can seriously affect their self-esteem. And this leads to increased nervousness and irritability.
2. Dependence on pleasures. Sometimes such needs develop into a serious obsession. A person cannot do business until he satisfies all his needs for entertainment. Such people constantly put off responsibilities until later and get nervous because of this.
3. Perfectionism. This trait is inherent in many workaholics who strive to do everything perfectly. Often the desire to improve everything extends to other areas of life. But it is impossible to achieve the ideal, and perfectionists suffer, get nervous and get angry.
4. Independence. For such people, any framework becomes a prison, be it a regular work schedule or life according to a template. They do not know how to delegate responsibilities and “pull” everything on themselves. The more they strive for independence, the greater their nervous tension.
5. Get quick results. Many people strive to get everything at once, not realizing that sometimes a problem needs to be solved gradually. If a problem is not solved on the first try, they become very anxious. In most cases, they will not deal with this matter subsequently.
6. The need for emotional intimacy. Such people try to establish closer and more friendly contact with everyone. And this is not always appropriate, especially in business circles. Nervousness often provokes forced loneliness, when a person does not have truly close friends.

Consequences of constant stress

Nervous tension tends to develop and become chronic. If in the first stages a person may be characterized by slight nervousness, after some time he may be in constant stress. At the same time they begin serious problems health problems that have serious consequences. First of all, psychologists advise paying attention to the amount of sleep.

When a person is under severe stress, insomnia begins, so nervous system is in constant voltage. Lethargy, apathy and uncontrollable anger are all also consequences of anxiety and nervousness. As for diseases, the heart, gastrointestinal tract and reproductive system of the body suffer. Hypertension and diabetes often develop against this background.

There are many methods that can teach a person to avoid stressful situations or at least deal with them. And first of all, you need to know how to build your life in such a way as to prevent the accumulation of unresolved matters and responsibilities:

1. Solve problems as soon as they arise. No matter the size or complexity of the problem, it must be solved. Or first, think about how to do it. No delay or worries. First, find a solution, and emotions will come later. This rule also works in reverse side. There is no need to worry about past failures if it is no longer possible to change it.
2. If, before completing a certain task, the fear of failure takes all your strength, you should imagine the worst outcome of this task. And then analyze your feelings and think about what you will have to do if it actually happens. As a rule, strong anxiety immediately disappears, because people are afraid not of difficulties, but of the unknown.
3. Setting goals. And it must be done correctly. Often people become nervous when they realize that they cannot achieve their goal. And all because they did not take into account force majeure and did not give themselves the right to make mistakes.
4. Feelings of guilt and compassion. This feeling varies. It’s one thing to worry and worry about loved ones, and another thing when guilt is imposed and used by others for gain. Therefore, such things need to be shared and not worry about trifles, especially if nothing can be done to help.
5. Don't invent problems. Many people, after completing a particular task, begin to talk about the result, although nothing depends on them. And rarely do these thoughts have positive character. Most often, very scary and unpleasant things are drawn. Doing this is not only stupid, but also dangerous, since stress greatly affects the body.
6. Don't pay attention to the opinions of others. It's difficult and you have to learn it. Perhaps even attend appropriate training. But this is a very useful skill that will maintain peace of mind. Of course, you shouldn’t be completely “unpunchy,” but you also don’t need to take the opinions of others to heart. And most importantly, do not forget that most people strive to impress others, caring only about themselves.
7. Reduce speed. Haste and several diaries, in which everything is written down to the minute, bring colossal harm to a person. The fact is that life according to plan provokes the fear of not being on time, not meeting deadlines, etc. Life flies by, but it’s not scary, you’ll be able to live later. In addition, when drawing up such a plan, many people forget about one little thing that often changes everything. Own capabilities are not taken into account. A human resources do not last forever, especially if used incorrectly.
8. Find a job you love. The average person spends 40 hours a week doing something that is, at a minimum, uninteresting to him. And if he cannot afford to stop doing this, then stress has long been his constant companion. Ideally, good job- This favorite hobby, for which they pay money. If you don’t have such a hobby, then you definitely need to find one.
9. Sports activities. Everything ingenious is simple, but moderate physical activity has always been a guarantee good health And peace of mind. There are many reasons for this. Firstly, it strengthens the body as a whole. Secondly, pleasure and fun. And thirdly, communication with like-minded people.
10. Creative activities. At the same time, for absolutely non-creative people, this should be the first item on the list. Drawing, embroidery, modeling, writing are great ways calm down, it’s a kind of meditation.

A situation may occur when nervous tension and irritation cannot be controlled. And then the only thing you can do is try not to aggravate the situation and calm down. To do this, you can use the following methods:

1. Stop talking to the person who is an “irritant” and leave the room to put your thoughts in order.
2. Abstract yourself from your surroundings and begin to breathe deeply, mentally counting your breaths.
3. Slowly drink a glass of water, fully concentrating on the process.
4. Find contact with water - turn on the tap in the bathroom, admire the fountain, or concentrate and mentally imagine a source of water.
5. Mentally pay attention to the little things - interior details, the style of clothing of the interlocutor, the weather, etc.
6. Remember your sense of humor and try to find advantages for yourself in the current situation.
7. Laugh or cry, but only alone.

You won’t be able to stop being nervous about it without it right away. But this can be learned. The main thing is to understand that there should be no place in life constant stress. And learn in each case to ask yourself about the reason for nervousness. If you take control of your emotions, you can eventually achieve a fulfilling and harmonious life.

Video: how to stop being nervous