Necessary for relaxation and not. One of the effective methods is active aggression

We need anxiety and stress to protect ourselves from danger. The brain evaluates the surrounding situation. If something threatens our safety, it puts the body into combat mode to fight and run away. But most stressful situations that we encounter every day does not kill us. Maybe we're arguing with colleagues, studying for an exam, or going on a first date. In such conditions, the body's reactions only get in the way, we get nervous and cannot concentrate on work, remember information or engage in creativity.

You need to turn off the tension and relax. But how to do this if you are worried? The brain is overstimulated, and self-conviction that everything is fine and you need to pull yourself together does not work.

Do not confuse relaxation and rest. Nobody bothers you to sit and do nothing at the same time, but at the same time worry and worry. So just taking a break from work will not help you relax and calm your nervous system.

The best option is to act from the body, that is, relax the muscles and remove the consequences. The brain will decide that since the body is calm, there is no danger, then it can calm down.

To do this, try the deep relaxation technique offered by the charity No Panic, which helps people with anxiety and panic disorders.

Start relaxing

To feel the effect of your first classes, find a comfortable and quiet place where you will not be distracted for at least five minutes. It’s better to practice the technique at home, in cozy clothes, and then repeat it in other conditions.

Turn off the music, turn off the lights if possible and sit in a comfortable position. Breathe freely when doing the exercises, do not hold your breath or try to breathe deeply. Think that you only need to relax, nothing more.

Feel the difference between tension and relaxation

To relax, you need to feel the tension. Start with your hands. Clench your fists as hard as you can and count to 10. Then relax your fists so that your fingers rest freely on your knees or any other surface. Feel how your hands move differently when they are tense and relaxed, remember the moment of relaxation and leave your hands in a calm state.

Then you need to take turns tensing and relaxing the muscles throughout your body in the following order:

Forearms. Bend your elbows and try to press your fists to your shoulders.
Muscles of the back of the arms. Straighten your arms as far as you can.
Shoulders. Raise your shoulders towards your ears.
Neck. Tilt your head back.
Forehead. Raise your eyebrows as if asking a question.
Eyelids. Close your eyes tightly.
Jaw. Clench your teeth.
Tongue and throat. Press your tongue onto the roof of your mouth.
Lips. Purse your lips tightly, as if you want to hold something small with them.
Breast. Take a deep breath and hold your breath.
Stomach. Tighten your abdominal muscles as if preparing for a punch.
Hips and lower back. Arch your back and squeeze your buttocks.
Legs. Straighten your legs and pull your toes back.

Tighten your muscles to the maximum for 10 seconds, and then relax them and listen to the difference in sensations.

Let your body get used to relaxation

Sit in silence with your muscles relaxed for a few more minutes to remember how your body feels at rest.

You may not relax completely the first time, but if you regularly practice and struggle with this technique, you will soon feel that five minutes is enough for you to calm down and manage your emotions again.

Subsequently, you will learn to relax even on the go: for example, relax your arms and back when going to work, and your legs when sitting at the computer.

Good afternoon. Having mastered the step how to learn to relax, you will find out the most effective techniques relaxation. This step, like each of the steps in the framework, will be divided into theory and practice.

After you become familiar with the theory, you will be able to undergo practice and for seven days, every day, master various ways relaxation. You complete the practice on your own, simply by reading my course and following the recommendations from it.

If you are finished executing practical recommendations given in the previous steps, I hope you have gained an idea of the development of willpower and awareness. These skills will help you greatly as you complete this step. And if you started studying my self-development plan from this step, then it’s okay, finish it, and then proceed to the previous ones, if you wish.

As a theoretical basis for this step, I will present the main conclusions from all the articles on relaxation that are presented on my blog. So you can think of this step as a stand-alone article that summarizes all the others, and it will summarize all the information that will help you learn to relax.

The ability to independently relax is an important skill.

In our busy lives, the ability to relax on your own is a strategically important skill. But, unfortunately, not everyone has this skill and therefore resort to alcohol and all sorts of sedatives and without this they cannot relieve tension. These people are convinced that the stressful environment around them is to blame for their tension, and that, under such circumstances, it is impossible to relax without aids. But that's not true. The amount of stress received per day depends not only on the external environment, but also on your sensitivity to stress and your ability to maintain a relaxed internal state amid the external hustle and bustle. Therefore, it is important not only to be able to relax during rest, but also to be calm during the day, letting in as little stress and negativity as possible. And the less tension we get, the easier it will be for us to relax later.

Many people forget about this and, having tried several relaxation techniques, they fail because the tension is too great. Therefore, here we will learn not only relaxation techniques, but also how to maintain a relaxed state throughout the day.

If you get used to relaxing with the help of alcohol, then your body gradually loses its ability to withstand stress. This happens, firstly, due to the fact that alcohol destroys the nervous system, and, secondly, because, having become accustomed to doping, to an easy and quick means of relief, you lose the ability to independently bring yourself to a calm state and, when you don't drink, your anxiety level goes up.

It is important to be able to suppress nervousness in yourself and extinguish accumulated tension. Tense and nervous man like moving on high speed a car that is very difficult to drive: one careless effort directed at the steering wheel, and the car begins to move from side to side, losing its balance. When you are nervous, it is difficult for you to control yourself and everything does not go at all the way you want it to: you lose your thoughts, make unnecessary movements, speak very quickly, and stammer. In general, you “skid” in every possible way when turning.

A relaxed person drives at a reasonable speed, which allows him to deftly maneuver around obstacles without missing a single traffic light or warning. When you are relaxed, everything works out better for you, the way you want. In addition, a relaxed body, like a slow car, expends much less energy than a body that is in a state of rest. constant voltage. And if you are relaxed all day, then the rest of your strength and good mood will remain in the evening.

“The slower you go, the further you will go,” it says folk wisdom. The less tense you are and the more relaxed you are, the less you get sick and, accordingly, the longer you live, since many diseases are associated with the state of the nervous system.

How to achieve such relaxation? The following articles will help you with this. You can familiarize yourself with them or read the conclusions from them, which I will give below. The conclusions will concern only theory; we will deal with practice in the next part of this step. If you are eager to learn about the basic relaxation techniques, go straight to practice, it is presented below in the article, especially since I outlined the main theoretical conclusions in this step.

Theory

Elective

If the reason you cannot relax is constant nervous haste, impulsiveness, constantly distracted attention, difficulty sitting in one place for a long time, then I recommend reading this article.

If you are nervous a lot, then I advise you to read this article, as nervousness creates tension.

Conclusions from the theory

Stress is your internal reaction to what is happening. And how strong this reaction is depends on you.
Nervousness and inability to relax only interfere with life.
Stress and fatigue are easier to prevent than to prevent!
The fact that you can’t relax without alcohol and other drugs is a lie.
Alcohol is one of the most harmful and dangerous drugs. It has a destructive effect on the body. This is far from the most suitable means of relaxation.

Practice. We master relaxation techniques.

The practice, as usual, will be divided into days and should be done gradually. Every few days we will master one of the relaxation techniques. In addition, there will be daily tips to help you relax as you go through your day. The goal of the practice is to try various relaxation techniques yourself and make sure that our body can relax on its own, you just need to set yourself up correctly. The program is designed to help you gradually learn to relax, its schedule will help you control yourself, following the plan I have established. This is much more effective than doing things haphazardly.

But if you don't want to follow the plan, then you can get a lot from here useful information about ways of relaxation. But still, I recommend conducting an experiment on yourself and studying according to a schedule, this will also help you live an unusual week for you and add variety to your life.

During the practice of this step (7 days), completely eliminate alcohol consumption. If you smoke, then reduce the number of cigarettes you smoke daily by at least 1.5 times, or better yet, by 2 times.

Day 1-3. Mastering diaphragmatic breathing

Let's start with a very effective relaxation technique. This breathing occurs through the rise and fall of the diaphragm, an internal organ that separates the upper torso from the lower. Unlike chest breathing, when you breathe from the diaphragm, it is your belly that moves down and up, not your chest. This breathing allows you to effectively saturate your tissues with oxygen, it provokes a faster release of toxins and helps you relax.

When you are tense, you breathe in fast pace, but in order to relax you need to take deep and slow rhythmic inhalations and exhalations (perhaps this is the reason why a smoker relaxes, inhaling and exhaling smoke - it’s all about breathing.).

How to learn diaphragmatic breathing? Very simple. Sit or lie down. Back straight, look ahead. Place one hand on your chest, the other on your stomach. Breathe. If you use diaphragmatic breathing, your chest should remain in place and your belly should move up and down. In this case, there is no need to forcefully protrude and compress the stomach through muscular effort: the tension of the abdominal cavity should occur due to the air, expanding the lungs, lowering the diaphragm. The abdominal muscles should be relaxed.

Inhale and exhale as deeply as possible, the duration of which should be equal to each other. You can watch a stopwatch or measure these time intervals by heartbeats. It is not necessary to hold your breath between inhalation and exhalation. Do not be distracted by extraneous thoughts: relaxation also occurs due to the fact that you fix all your attention on your breathing.

Diaphragmatic breathing may not work at first, but it comes with practice. Do this exercise for 3 - 5 minutes. 2-3 times a day, but not immediately after meals. After completing the exercise, pay attention to how you feel, you feel calmer, don’t you? You can breathe like this before an important meeting, in a traffic jam, at work (or after it), when you need to get your head and nerves in order and relax.

A more complex version of the exercise is breathing with a compressed glottis. You need to tense your throat in a special way so that the air enters and leaves you through a narrow gap, then when you inhale and exhale, the sound “xxxxxxx” appears. Thus, the difference in pressure between the air outside and the air inside increases, and the oxygen that fills the stomach begins to put more pressure on its walls. This makes for a more effective massage. internal organs and saturation of tissues with oxygen. This type of breathing is used in yoga. You can try it after you have mastered the basic skills of breathing with your diaphragm.

Additional exercises

From this day on, try to take breaks from work every day (3-4 times a day for 10 minutes). During your break, walk around and move around if you have a sedentary job (basically, do an activity completely different from your job). If possible, it is better to go outside and breathe. Think about something else. During a break, you cannot look at the monitor. Get used to taking breaks from work, try to do this always, in the future, and not just while doing the practice from this step.

Train yourself to never rush, even if you are late. Make this a rule for yourself. Haste has a very bad effect on your nervous well-being and is very tiring. When you rush, you actually don't achieve results much faster than if you take your time. You may even lose because you lose focus and composure as a result of rushing.

On one of these three days, take a long walk alone. During it, try to clear your mind of thoughts about the current day, think about something abstract. Look around more, pay attention to what is happening around you and do not become isolated in thoughts about yourself and your experiences. As soon as you catch yourself thinking about today's problems, calmly stop it. Discipline your thinking, it will help you a lot in life.

And I hope you haven't forgotten about meditation? If you haven't read the previous steps, study this step along with it and add meditation to your daily practice.

Day 4. Yoga relaxation techniques

On the fourth day, after reading these materials, try another relaxation technique, while continuing to practice diaphragmatic breathing 2-3 times a day.

In the evening, lie down on the bed (or on a rug, “foam”, on the floor), on your back. Turn your arms palms up, spread them slightly so that the angle between your arm and torso is thirty degrees. Close your eyes; no extraneous sounds should distract you. If you want to relax with music, then it should be very smooth music for relaxation (ambient, calm ethnic music). Begin to slowly stop your attention in turn on each part of the body from the crown to the toes and relax it: crown, eyebrows, mouth, throat, shoulder, left hand: humerus, elbow, forearm, wrist, palm, fingers (you can stop at each separately) again palm, forearm, elbow, humerus, shoulders, right arm: humerus... And so on we reach the toes. Then we try to relax the whole body.

Observe your thoughts as an outside observer; they should not carry you away. If your attention “floats,” gently bring it back. There is no need to try to stop thoughts and experiences at all costs; your goal is to relax. Just like with meditation. The more you force yourself to relax and not think about anything, the worse you will get at it. Your will should rest, you do not need to direct it to relaxation. In this state you have no will, no desires, no intentions... You just calmly observe.

Spend five to twenty minutes in this position, as long as you need. Come out of it smoothly: while continuing to lie and without opening your eyes, move your toes, then your fingers. Slowly roll onto your side and, helping yourself with your hands, sit down (this is so as not to make sudden muscle efforts). Open your eyes. Assess your condition, compare it with what it was before the practice. Now you feel much more relaxed.

This exercise is also used in yoga to achieve complete relaxation after physical activity. Its principle is that relaxation of the body entails peace of mind.

Now you know how to do this and from now on you use this practice every time you need to relax. You can sometimes replace meditation with it.

Day 5: Go for an easy run

On this day, go for a short run in the evening. Whichever one can do. You should be a little tired. Assess your condition after physical activity. You should feel pleasantly tired in your body. At the same time, nervous fatigue should disappear, and your mood and general well-being should be better than it was before. It’s not just that I advise you to evaluate your condition every time. It is important to establish a connection in your brain between meditation, exercise, relaxation techniques and well-being.

When you want to drink alcohol or smoke, you are drawn not to the bottle and cigarette, as such, but to those states (relaxation, satisfaction, calm, good mood) that you achieve with these things. Having a formed connection in your head between the feeling of pleasure (or lack of displeasure) and certain drugs is one of the factors of addiction. The goal of this step is to make sure that you associate pleasure and relaxation with something useful, and not with drugs that are destructive to the body. And awareness of the effect of relaxation techniques and assessment of your condition help to better consolidate the necessary connections in your brain.

This way it will be easier for you to do all this, you will want to do it, as you will have a desire to feel better.

Day 6. Relax with music

In the evening or afternoon, listen to an album or collection of some relaxing music. At the same time, you should not do anything, but only listen. For many people, quietly listening to music is a rather difficult task, since they are used to listening to music “in the background” (while driving in the car, doing work). And in the absence of other external stimuli, this process will seem very boring to them, they will want to interrupt it or do something in parallel. You must ignore this urge. We listen for 40 minutes to an hour, before that we don’t get up. Let's relax. But we remember that we should not force ourselves to enter into relaxation and worry about the fact that we cannot do it. Everything happens by itself.

Day 7. Final exercises

On the last day of your internship, take an hour-long walk or run that is within your ability. Take a mental recap of your last week. Ask yourself, what new things have you learned? What did you learn? Are you able to somehow relax on your own? You should not expect significant progress in just a week, but, in any case, you should feel the acquisition of at least some relaxation skills and feel the effects of the techniques described in this step.

Results

The purpose of this step was not simply to list various relaxation techniques. You should have tried to do them yourself in order to make sure that independent relaxation is possible without auxiliary drugs. And the main thing is that this awareness is fixed within the patterns of your thinking. The purpose of this step is to teach through a live example, and not just to provide information about what relaxation techniques are.

I hope you understand from your own experience that there are many effective, healthy ways of relaxation. And I hope even more that you will continue to implement this new knowledge in your life and not stop when you complete your practice. Good luck to you! Wait for new steps to come out.

One of the most common methods of psychotherapy today is muscle relaxation.

Its action is aimed at reducing the level of stress on the body, which directly depends on the dysfunction of the neuromuscular system.

A person must be able to differentiate between tension and relaxation, and also be able to manage them. You can learn this at any time.

As a result of complete relaxation, it is possible to master a universal remedy that can cope with almost all diseases of the nervous system caused by constant stress. You can recover from insomnia, hypertension, headaches, persistent feelings of anxiety and prevent the development of a number of other diseases.

Effective Muscle Relaxation: Progressive Neuromuscular Relaxation Method

First, the patient should visit a doctor and consult with him. It will help identify any contraindications for this type of procedure. Deviations such as neurological disorders, insufficient training or muscle damage, and bone tissue pathology are possible.

The place for exercise should be comfortable, quiet and dark, which will allow you to completely relax and concentrate your attention on the processes occurring in the body. Nothing should hinder a person's movements.

It is best to wear loose clothing and perform exercises without shoes or accessories, such as glasses. The patient's body must have stable support (this does not apply to the neck and head area) so that he cannot fall asleep during the session.

Each person should recognize the difference between spontaneously occurring muscle spasms and directed muscle tension.

In the first case, pain occurs in the joints and ligaments, accompanied by unpleasant spontaneous muscle tremors. Excessive stress leads to this state.
In the second case, only a slightly unpleasant feeling of compression occurs in the tensed muscle, nothing more.

During the exercise, the patient should never hold his breath. It should be normal or consist of inhaling at the moment of muscle tension and exhaling at the moment of relaxation.

First of all, attention should be paid to the muscles of the lower parts of the body, and lastly to the facial area. Repeated tension of the muscles of the organs is unacceptable.

Even before the start of the relaxation session, you should give yourself a clear goal of consistently relaxing every muscle in your body. This will allow you to achieve the most effective result.

How to achieve complete body relaxation

Lean back a little and find a comfortable position. Get rid of clothing, shoes and accessories that restrict movement. Close your eyes. Concentrate on your breathing, it should be correct and calm. Feel how your lungs fill with air, pausing for 30 seconds when inhaling.

Let's consider relaxing the body, or rather each part of it separately.

Rib cage

Take a deep breath, hold your breath, relax and exhale. Try to empty your lungs completely and restore your normal breathing pattern. As you inhale, some tension should arise in the chest area, and as you exhale, complete muscle relaxation should occur. Repeat the exercise several times in a row, resting for 5-10 seconds.

Feet and legs

Both feet should be in contact with the floor with their entire surface. Stand on your toes, stay in this position for a while and relax. You should lower yourself onto your heels smoothly, without making sudden movements. If in the posterior region calf muscles If there is a slight tension, then the exercise is performed correctly. At the moment of relaxation, a slight tingling sensation and a rush of warmth may appear.

To strengthen the opposite muscle group, stand on your heels while raising your toes as high as possible. A few seconds of tension and relaxation again. After these actions, a feeling of heaviness should arise in the lower parts of the legs. After each exercise, you should take a break of 20 seconds.

Hips and abdomen

Straighten your legs, lift them and hold in this position. The calves should be relaxed. After some time, gently lower your feet to the floor. At the same time, the thigh muscles should feel some tension.

Hands

Clench both hands into fists, hold them in this state and relax. This exercise is good for those who write or type a lot and often. You can spread your fingers different sides, hold them in this state and also relax them. A feeling of warmth or slight tingling should appear in the area of the hands and forearms. Between exercises you should pause for 20 seconds.

Face

Smile as wide as possible, hold it there and relax. Do the same with pursed lips. Pay attention to your eyes. Close your eyes tightly, raise your eyebrows, then relax. Pause between exercises 15 seconds.

Thus, it is achieved complete body relaxation .

When muscle relaxation has been achieved, you can move to the wakefulness stage. Count from 1 to 10, focusing on yourself and the world around you. Open your eyes and feel cheerful, energized and fresh.

The first scientific method of relaxation was developed in the 20s of the twentieth century by the American physician, physiologist and psychiatrist Edmund Jacobsen. He suggested that if certain muscles of the body are relaxed using a special technique, then the brain will go into a state of rest and, as a result, mental and emotional stress will disappear by themselves.

The second method appeared in Germany in the 30s of the last century. Its creator, psychiatrist Johann Schultz, proceeded from the exact opposite idea: you need to force the mind to relax - then the body will relax. Phrases: “I am completely calm. My body is filled with heaviness. My forehead is very hot” leads to a state close to hypnosis. Today, these techniques are included in anti-stress programs for athletes, businessmen and politicians.

It is quite difficult to master them on your own. But there are basic relaxation techniques that everyone can try.

Exercise 1

Sit on the floor. Focus on one organ - arm, leg, stomach. Imagine that it is filled with heaviness. Then mentally transport yourself to the solar plexus area and imagine that this is a source of heat, and your forehead is a source of cold. Then try to feel how the temperature throughout the body is balanced.

When you decide that the temperature throughout your body is the same, the feeling of heaviness and stiffness will be replaced by a feeling of lightness and relaxation.

Exercise 2

If the tension needs to be relieved short time and in an office environment, when there is no opportunity to lie down comfortably on the floor, you can use the express method of self-soothing.

Slowly look around. Move your gaze from object to object and mentally describe their appearance.

Then imagine that you are drawing a horizontal figure eight on a blackboard with chalk - the sign of infinity. Repeat this exercise several times and you will feel the state of nervous tension subsiding.

Exercise 3

For relaxation to bring results, you need to understand what type of stress it is designed to relieve. To do this you need to listen to yourself. Everyone knows that if you imagine a juicy, sour lemon, your mouth will fill with saliva. Now concentrate and imagine that you are arguing with a colleague who is in real life can't stand it. The heart will begin to beat faster, tension will appear in the body.

After this, remember some pleasant funny situation. You will relax, even if you were very tense before.

Exercise 4

Emotions are directly related to the body. It’s not for nothing that we say phrases like: “My legs gave way” or “I was dumbfounded” when describing stressful situations. By what part of the body you experience discomfort, you can understand what kind of emotions are overwhelming you.

For example, tension in the chest indicates an attack of anger, rage. In this case, the following will help. Regardless of whether you are sitting or standing, straighten your back, relax your jaw (there should be a gap between the lower and upper rows of teeth), breathe deeply, inflating your stomach as you inhale and deflating as you exhale. Think that your life is not in danger, nothing terrible is happening.

The good thing about this exercise is that it can be performed anywhere, without paying attention to the people around you.

Exercise 5

If you have 10-15 minutes to spare and have some privacy, it's worth trying the following. Lie on the floor, get comfortable, spread your arms and legs. You should not be bothered by tight belts, fasteners or jewelry. Try to feel the weight of your body, concentrate one by one on those points where your body rests on the floor.

Then pay attention to your breathing - it should slow down, become “orderly”. Breathe deeply, holding the air in your lungs for a few seconds. Exhale slowly. With each exhalation, think about how your body is more and more in contact with the surface, merging with it. You will feel a pleasant heaviness in all parts of your body and be able to relax.

Exercise 6

You can also relax on fresh air. It's very effective. While walking through a forest or park, pay attention to how your leg muscles tense when walking and how your arms move. Slow down, think about breathing. Try to take 4 steps while exhaling and 4 steps while inhaling. Then break your step down into components: lift your leg as you inhale and lower your leg as you exhale.

Exercise 7

One of the relaxation options that few people know about is singing. Voltage level vocal cords directly related to general level nervous tension in the body. In addition, when singing you need to breathe with your stomach, and the body is enriched with oxygen.

To relieve stress, just stand up straight, feet shoulder-width apart, close your eyes and sing any set of sounds. The effect is guaranteed. And, by the way, the more often you sing, the less often you will have to resort to intense relaxation techniques.

Exercise 8

It's good if after working day you fall asleep easily. What if not? Relaxation is a sure way to let your body get enough sleep. For this there is “sleeping pills” gymnastics. Sit on a chair, put left leg on the right knee. Right hand Grab your left ankle and your left foot on the same side to cover your toes with your palm.

Relax, breathe slowly and deeply. As you inhale, rest the tip of your tongue on the roof of your mouth, and as you exhale, lower it. After a minute, try, while in the same twisted position, to remember the unpleasant events of the outgoing day, thoughts about which prevent you from falling asleep.

About the expert

Nancy Darling is a professor of psychology at Oberlin College, Ohio. Specialist in social adaptation teenagers

IN modern world a person is exposed to stressful situations every day, every minute to a small or large extent. We all work and have a social circle, a loved one or are looking for one. There are times when it is difficult to concentrate, or you make a mistake in your work, or there is a conflict in a relationship or communication. Sometimes it’s even just that today was a hard day. Because of this, our body is tense and psychologically we are also tense. And often we ask ourselves: “How to relax?” And in this article we will give the answer, breaking it down into the following points:

How to learn to relax psychologically?

Learning to relax psychologically is the first stage of knowing yourself. Unfortunately, nowadays people rarely do something they love. We get used to living in a work-home rhythm.

If you often feel tense and constantly cannot relax, it’s time to think about the fact that you are not paying enough attention to yourself. You are so carried away by your rhythm of life and solving problems or household chores that you have forgotten the most important thing - yourself. You forgot that you need to pay attention to yourself. First of all, you must be aware that you are under the influence of stressful situations, that your body can be tense, and that you may feel depressed. Each person has individual needs and each has their own methods for relaxation. It all depends on your tastes and hobbies.

In order to learn to relax psychologically, decide what you would like to do. Someone may like to do handicrafts, someone once wanted to write a book, maybe you dreamed of working with children. It could even be playing sports. Ask yourself the question: “What do I need to relax?” Look inside yourself and you will definitely answer it. Look at your daily schedule and set aside time for yourself, at least one or two hours a day for yourself.

Meditation techniques and some yoga practices also help you learn to relax. They consist of a set of activities to obtain a guaranteed result: relaxation and inner peace. Start going to yoga or take up relaxation classes at home.

How to relax without alcohol?

It is considered a misleading opinion to say that I relax with the help of alcohol. In principle, in small quantities, alcohol gives relaxation, but in practice, in fact, alcohol does not relax, since after a stressful situation, a person trying to relax with alcohol, most often after the first glass, already reaches for the second and subsequently - strong alcohol intoxication, and this will only aggravate stress and give the opposite reaction, the person becomes irritable and nervous.

What to replace alcohol with? In fact, stress is a surge of adrenaline into the blood. A person begins to think faster in a stressful situation, and his body requires physical action.

One option to solve the problem is to play sports. What type is at your discretion. The main thing is that you can throw out your emotions. Or if you feel depressed after stress, a walk around the city or park will help.

How can you relax at home before bed?

After a hard day, especially if it was very active. There are times when it is simply very difficult to fall asleep. There are thoughts swirling in your head that don’t allow you to relax, and you’re spinning on the bed like a spinning top. What to do? How to relax yourself? There are several options:

Clear your head of thoughts that make you tense and constantly think about the situation. Just force yourself not to think about your problem, since tomorrow it will definitely be resolved with a positive result. You need to distract yourself with something, for example, think about something pleasant for you. Can be used to relax meditation techniques.

Exercise. This does not mean that you need to get up and jump and overload your body even more. No, just do a few exercises to relax your muscles, the main thing is that they are light and not forced, without heavy load.

You can also get a massage. It will definitely relax all your muscles and give your body and inner world calm. During massage, you can use aromatic oils for relaxation and tranquility.

Take a warm bath, it will help relax your body muscles, and you will begin to feel sleepy. Your body is relaxed and you will fall asleep peacefully.

How to learn to relax during pregnancy?

During pregnancy there can also be stress. And when expectant mother Not only is she worried because of stress, but at this time she is also thinking about the child - her worries double.

If your tension is caused by worries about future childbirth, do not hesitate, tell this experience to your doctor, or to relatives and friends who have also been pregnant and know and remember how they also worried. They will definitely advise you and dispel your worries. Always remember that you are already responsible for the life of your unborn child, and what you experience, he experiences with you. Learn to relax. Give yourself time to relax. Even if you do not attend any classes and are constantly at home, this can be done at home:

First of all, you need to find a place where no one will distract you and where it is quiet.

Turn on relaxing music that you like, preferably classics.

Sit comfortably, this could be your favorite chair, or reclining on the sofa. Close your eyes and concentrate on your breathing. Feel how energy spreads throughout your body as you inhale, bringing you warmth and happiness.

Remove all interfering thoughts. To do this, you can use the following technique: your thoughts are clouds, behind the clouds there is a clear blue sky. You mentally push the clouds away, clearing the sky.

Dream about how good it will be when your baby is born. Give free rein to your imagination, enjoy the feeling of love and happiness. After the end of relaxation, the main thing is not to get up suddenly.

Open your eyes, move your arms and legs. Tighten all parts of your body in turn. Now you are ready to stand up. And if at this moment you look inside yourself, you will understand that it is warm and calm there.

Give yourself 10-15 minutes every day to practice.

How to relax after stress?

If something happened in your life and your body experienced stress, what should you do in such a situation? When common sense flies out of your head, when you yourself don’t understand what’s happening around you. Naturally, at the moment of stress and for several minutes or hours after it, a person does not think about how to avoid a stressful situation or how to calm himself down. Nervous system overstressed. In such situations, people behave differently. More often they withdraw into themselves, they think and do nothing.

What should I do? The first thing is to rid yourself of thoughts. Do something. Go, walk around the city, take a contrast shower, go to the gym, tell the situation to a loved one. Do something - don't isolate yourself. After you have done something, a few hours will pass and the stressful situation will no longer seem so shocking. When your brain is freed from unnecessary thoughts, it will begin to work and look for ways to solve the problem.

It is impossible to rid yourself of stressful situations in life altogether. And why? In minor stressful situations, we think better and find ways to get out of the current situation. That is, stressful situations help a person. But how you perceive stressful situations is another question. There is no need to try to run away from stressful situations, because running away is already stress. You just need to start perceiving the world not from the black side, but from the white side. Look at it from the other side, as an optimist. Know that everything that is not done is done for the better.