What to do to not worry. How not to be nervous? Soothing drugs

Stress and anxiety, even if the smallest, but constant are precursor of serious diseases. And the expression "all diseases from the nerves" is quite justified. How to learn not to be nervous and calm down, how to protect yourself from constant anxiety and pressure of fears? How to teach yourself to be calm and stop nervous all the time, keeping your health?

Why does anxiety appear and how to calm it?

People begin to be nervous only by their own fault, starting to "wind" overly the importance of certain events. Clearing calm external and internal, stop annoying - this is a huge work on yourself, which is constantly being conducted.

Lightning to achieve in this case the results will not work. But there are some high-speed techniques and techniques that can learn how to quickly calm down and do not annoy. But about it is slightly lower.

What is an alarm, and how does she show? First of all, this is a total set of negative physiological processes (A person begins to pour, falling, lose consciousness, sweat).

It is also necessary to understand that the feeling of anxiety is a vain and useless experience that prevents full-fledged life and is not a normal human condition. When people start annoying and nervous, they simply cannot keep their lives in their hands, lose control over it, and therefore:

A person is trying to calm down with the help of easily accessible ways, which often bring only harm to: cigarettes, alcohol, soothing or tonic drugs.
Lose landmark in life. It is impossible to achieve the goal, since the fear of failure exists and suppresses.
A person cannot control his behavior. Gestures, Mimic, intonation, voice - all this leads to social collapse (failures on dates, disruption of negotiations).
The voltage to which the body at that time is exposed leads to constant fatigue. Exhaustion and, as a result, for diseases.
The health of the brain decreases. The body all resources spends on nervousness and experience, the concentration of attention falls, and the fulfillment of the necessary workers or other tasks becomes ineffective.

To understand how not to be nervous and calmed down, you need to determine why you, in principle, you can no longer save control over your life? Why are you all the time strongly tense, what exactly annoys you, makes you nervous and worry?

It's all about the needs

In terms of scientific psychologyTo stop becoming annoyed and scolding on trifles, gradually developing into large problems, it is necessary to identify, in which area is your cause of irritation. All these areas are six, each of them can be a good reason for the violation of human calm when he is overly looped:

Knowing the main cause of concern and irritability, you can find a way to calm down. And in general, as more on trifles is not nervous, because in the end it can lead to significant problems with mental and physical health.

What reasons can still be?

The above needs, as a rule, are part of such a main sphere of human life as work. However, those defined ones, such as the need for perfection and egocentrism, are often distributed beyond the framework of the work environment.

Reasons and reasons for fear, anxiety and irritation can be a large amount. Only phobias have more than 300 varieties. However, the most important fear forcing the person every day to worry and nervous is fear of failure or mistakes. People are experiencing that in vain spent strength and time that they would look stupid.

Calm and stop nervous can help recognize yourself: "I start to fall from anxiety, depend on fear, I nervous!". It will be the right step towards the acquisition of internal peace of mind and harmony.

So how to learn not to be afraid to be mistaken and not nervous? How to find harmony with the outside world, yourself and get calm?

There are many complex wayswho are practiced for years psychotherapists and psychologists. Stripping from them, you can define the main advice and recommendations, how to calm down, proven experience and time.

The perfect everything is suitable for this ... Simple paper and pen! The meaning of this psychological reception is to divide the problems on the ones that you can decide, and on those that independently will not be able to decide.

Some need to be written in one column, the second, respectively, to another. So a person determines the factors forcing it to be nervous and annoyed, and can already be consciously approach to eliminate them.

This technique will require some time costs and complements the first recommendation, as the trifles stop nervous. Recorded problems must be viewed several times a week and notice what fears began to be reality. Six months, what happened, no longer seem possible. In this way, you can teach your consciousness knowingly not to be afraid of unjustified fears.

Love sports. Move more and sit less. The unsighted energy, especially in the case of a sedentary of mental office work, can go on the "harmful" path and lead to looting on fears. Physical activity is the best prevention of this loop, it hides the acquisition of real peace.

But sport sports. In order to best deal with irritability and thoughts "Well, I am again nervous!", I need to properly combine exercises for relaxation with active sports. Best of all, respiratory gymnastics, meditation and yoga can help in this plan.

Under this concept is understood everything that can make you build and create. Drawing, embroidery, inventing jokes, modeling - anything. But the basic rule is obliged to be interesting.

Such hobbies will calm down:

Now people who are overly absorbed by love. It is necessary to begin to take care of animals or other people.
Those who hurry all the time. Working with small details, which in essence will not be able to be completed in one approach (growing colors, collecting large models of designers, embroidery of large paintings can teach calmness).
Those who appreciate freedom, the best option may be the acquisition of an animal, the best dogs, with which you need to walk, you need to take care of it.
Rescue for perfectionists can be drawing in an abstract style. Creation of amorphous sculptures can teach the fact that the perfection look may be different.
Those who are looking for loved ones with everyone in a row, one of the hobby, which can help calm down, will be acting skills. It will teach the fact that there is not one role of such a "universal friend" in the world.
In pursuit of pleasure can help any passion requiring significant time costs.

Walking introduces you to the comfort zone, soothe and relax, leaving less time for experiences. There is no medicine better than a quiet and peaceful walk through a beautiful park with your favorite songs in your player! Irritation retreats, and problems are solved when you will give more time to your interests and yourself.

How to cope with me in a situation of stress?

Often not to praise and keep calm it is necessary right now. In fact, even in the most difficult situation, you can learn to overcome anxiety and stop becoming annoyed. Among the most effective express methods, how to stop nervous on trifles, you can note.

In the above recommendations, anyone can find an answer to the question of not nervous. Start living a full-fledged, happy and quiet life. To learn to achieve a goal without anxiety and irritation will be able to anyone. And for this it is not necessary to completely not feel fear. It only needs to be kept in a cage with iron rods. If you are stronger than him, then you will stop nervous and irritate for any reason.

When you are ready emotionally "exploded", sometimes even for not significant reasons, it suggests that you are a member, whatever specific people, settings, events, too crowded from the inside negative either strong emotions. With you, events happen with which you can hardly cope with you, perhaps you are in anxious expectation. This tension accumulates a certain period, and then the permissible limit occurs when it is no longer possible. Inside your awareness, many mental barriers, prohibitions, stereotypes that prevent normal adaptation processes. This is the result of the features of the functioning of your nervous system, but also in many ways of pupils, restraint and now, any practical situation may already be a starting point of an emotional-negative burst. The accumulated emotions must necessarily be implemented, they cannot be kept inside. Your body is so struggling with the load, your brain (the structure is unique, reacts to everything that happens with the body and nerves) does not allow to receive even more information, just protects yourself and you are thus overloaded, dropping up too much. I think you will be interested to know that aggression is originally inherent in each person a property as inner energy. It is also a way self-defense, reacting form internal conflict, tensions, stress, physical and mental discomfort. This is the behavior aimed at destruction, damage, including himself. About the negative sides you probably know something at least even from your experience. But there is nothing unambiguous, absolutely good or bad in any way in phenomena, nor in events, nor in humans, the medal always has 2 sides. There is a positive and aggression: it allows you to protect yourself, your opinion, sometimes life. However, its excessive amount speaks of the presence of problems in organizing the whole of your life as a whole. Think about your health: physical and mental health are closely connected, interdependent, mutually friendly. Everything that happens to our body and psyche is interdepended and is a reflection of our thoughts, experiences, emotions, desires and prohibitions to experience their degrees of satisfaction. It is just necessary to listen to your body elementary, this is an amazing self-regulating system. You chose this method to show that some problem is not solved, everything only accumulates, you do not relax as it should (not only physically), you probably do not comply with any optimal mode of sleep and wakefulness, do not get in sufficient pleasure, In general, we keep yourself with him in lately Not correct, attract your attention and respect for it (body), regret. So try to analyze your life, all of its spheres and find a problem, because of which your body resists: that you are worried about what is happening now or some time ago it happened, which launched such a protective mechanism of your psyche, which prevents your happy maidity. You can not handle yourself - contact, always glad to help understand yourself, understand yourself, the situation, find way out. You need to establish your emotional sphere: emotions, like a snowball, capture all your life around: you will experience positive or negative - and those and others will be painted in the corresponding tone, the choice is yours. Testing any emotions is normal, but you need to find acceptable ways of dropping aggression, direct this energy into a constructive channel, here is the main "key" for you now, first of all. Methods for self-decide , self-regulation: the elementary and most simple include exercise, respiratory techniques. Another way - write on a sheet of paper everything that dislike, angry, upset, worries, in terms of the past, as well as in the present - relationship, the current situation, work, man, yourself and this leaf break, destroy other active emotional In the way, so you get rid of the very image of the problem, plus reset the negative. You can shout, break something wrong, beat the pillow, a pillow in the gym or to make rid of surgery emotions to others in the measure in a destructive way (just carefully, so that others do not get). Only to engage in all this is necessary to be systematically, believing, systematically, then the result will come. Think about it. Regardless of what is happening, all the problems in fact only in our place: we will create them, believe, and then heroically overcome. The source of everything that happens to us, as well as the forces of help themselves, always in our place. Think about your lifestyle. You are clearly lacking a positive start. You do not allow yourself a lot, thereby depriving positive emotions. Little joy from the phenomena of the surrounding world, pleasant surprise, the feeling of delight from events, satisfying from their physical, intellectual, professional opportunities. Start yourself to improve and create around yourself everything as you wish, have full right. You should not feel anything to anyone if you feel unhappy. Believe in yourself, you deserve all the best, to be happy, loved, nothing for this is specially not doing, without deserving, you can do everything yourself and achieve the desired, you are good, and if someone is trying to prove to you the opposite, offend you, know That this is only the deep internal problems of this person himself, do not allow a moment to doubt their own value. Keep your personal integrity, do not allow the feeling of happiness and completeness of life to depend on you from the presence / absence of another person, his opinions, behavior. Not reactingly emotionally can only those who from the inside are filled with positive (what are you filled, your life?), It has a lesson who has consistently pleasing and bringing pleasure - find it, create an inner "island of happiness," without anyone. Relax and relax, if there is no suitable uninhabited island nearby, it is preferably at least in nature, in the forest, away from people, phones, computers and other means of communication so that at this time there was no coarse intervention from the part in your nervous system. Try to find harmony with you, to understand, feel, realize and take completely. Believe me, everything will fall into place as soon as you begin to treat carefully and respectful to yourself. Everyone chooses himself, whether he is happy or unhappy - let yourself be what you want. All will definitely be good. Write to the chat if my point of view seemed rational, I would love to help you in myself and the situation to figure out, find ways to solve you, it's time to do it, I have accumulated a lot. Good luck, love and harmony with you. For the assessment of the answer I will be grateful.

Good day. I was interested in your answer "When you are ready to" explode "emotionally, sometimes even for not significant reasons, it says that ..." to the question http: // www .. Can I discuss this answer with you?

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Update: October 2018

Nervousness, irritability, internal stress, irritable weakness, anxiety, sleep disorders, reduced performance - these are flowers with which almost each of us faces different periodicity.

Berries in the form of chronic diseases of the nervous system, internal organs And the psyche, the narrowings of social contacts or isolation get not all, but still they exist. And all this vinaigrette, seasoned with a slightly crazy fler modern lifeToday it is customary to make chronic stress. Let's try to figure out what it really is, with which it is eating and how to get rid of it efficiently and painlessly.

When love leaves, there remains blues

During the time of the ancient Greeks and other hippocrats with galen, all behavioral features of the person were explained by the presence of a prevalence of one of the four bodily liquids that determined the type of temperament. A lot of lymphs in man - he is slow and calm, bile prevails - it is aggressive and hysterically, if it is yellow or gloomy and sullen, if black. And only blood makes its owner cheerful and movable.
Later, everyone suffered from splin and Handra ahead with hysterical seizures. They drove on the water, shot, went to the operating army and was treated. What they did at this time in cases of life difficulties, the serfs of the peasants, the cakeholders of Europe and the Indians of America are not known for certain. It seems that they drank bitter and smoked into a free time from the unbearable plowing.
A little later, enterprising psychiatrists Freud with Jung explained everything to the suppression of the ego ruthless medium and public opinion And they took up the emancipation of the suffering, one for expensive, and the second is very expensive, successfully enhanced all of Europe with his psychoanalysis.
The subsequent world wars, however, proved that, compared with the world revolution, women's hysteria are complete nonsense, and led scientists to a more detailed study of the theory of stress, the benefit of the representative sample in the face of the war came from the fields was very decent for a whole century.

That they are nerves for the bitch, and why there are no these nerves

The theory of stress tells us that from any external factor perceived by us as an irritant and impairment of the constancy of our inner medium, the body is defended, mobilizing all regulation systems. Since it is vital, first of all, to avoid death, the Catecholaminine system (adrenaline and norepinephrine) and cortisol operating within the Bay-run paradigm is activated. It is responsible for the rise of blood pressure, the increase in heartbeat, breathing.

The meaning of stress is to give the body to adapt to the changed outer peace And to preserve the constancy of the inner medium at least against the background of infection or injury, even on the background of negative emotional exposure from the outside. Whether you got sick with the flu or gone on you the boss at work, the body needs to mobilize some potential to restore equilibrium. That is, stress is not just mental excitement or irritation, but an adaptive mechanism.

Chronic stress leads to the depletion of adaptive body capabilities. The system begins to bite. Instead of adequate operational response, paradoxical reactions appear:

heartbeat alone from bad thoughts
or shortness of a serious premonition,
heart rhythm disorders
sweating
fear of death,
the pallor of the skin from the usual load,
muscular tension alone,
dry mouth
spasms in the stomach and intestines.

Here, the main thing is not to miss the signs of real diseases, which are practically not distinguishes from the vegetative storms without additional diagnostic methods. But if everything is not previously checked, and the suspected diseases do not leave all, with high probability there is neurosis of obsessive states.

The consequences of stress

subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
physiological (blood sugar growth, hell, expansion of pupils, feeling of heat or cold),
behavioral (risk of accidents, alcoholization, emotional outbreaks, toxicizing, smoking, overeating),
cognitive (weakening attention, drop in mental performance).

The mechanisms for the development of stress, adapting to it and the breakdown of adaptive capabilities are almost identical to all people.

Differently there is only a threshold of perception. The fact that for one person's ordinary trifle for another is a whole tragedy.

Options for group stress are also possible when groups of people fall into unfavorable similar conditions. At the same time, the higher the load to achieve adaptability to difficult conditions, the more like people react to it.

Studing stress resistance different groups The population and individuals make it possible to carry out prognostic diagnostics, identifying those in stress conditions with a high probability to respond inadequately or atypically and to whom the types of work with high stress resistance requirements are not shown.

More than half of the inhabitants of the Russian Federation constantly live in stress. Up to 80% of them get chronic fatigue syndrome and feel bad in the morning, have problems with falling asleep and night sleep, do not work well with physical and mental loads during the day

Physical manifestations of stress

Reducing the ability to concentrate attention.
Irritability, bad mood.
Sleep disorders.
Growing appetite.
Deterioration of organizational abilities (fussiness, scattered).
Lost, apathy, fatigue.
Sex disorders.
Strengthening anxiety.
Sensation of a difficult obstinate barrier or crisis.
Sense of loss of control.
Poor well-being (muscle pain, headache, heartburn, increased blood pressure).

If the body shouts that the rise of at six in the morning is unrealistic, try to understand it: perhaps it is for you that you have a cortisol in the adrenal glands not produced in 4-5 am, like a person who easily jumps in half the seventh, and late for couple of hours. It is very characteristic of those who receive therapy with glucocorticosteroids.

The lack of sleep is only one hour per day in the short term reduces the ability to concentrate attention, memorize information. In the long term - threatens problems with brainwater, cardiovascular system, diabetes, immune failures (see).

In 2007, a study of the University of California for the influence of a lack of sleep for emotionality was published. The results were disappointing: emotional centers The brain did not pour out the subject responded by 60% more active on demonstrated negative images. That is, the lack of sleep leads to the irrational emotional response to the world around.

Go to bed until 24 hours

It is known for certain that people suffering from neuroses (and especially) worse feeling in the evening and night hours. If you are familiar to you, imperitiousness without objective reasons, night fears, episodes of pity for themselves and chronic insult on others - go to bed as soon as possible. In addition, neurophysiologists suggest that falling asleep to midnight allows the brain to relax better.

The habit of early falling asleep will get rid of the addiction to dine your negative at night sweet and fat.

Physical activity

Walk daily for at least an hour on foot (see).
Available in a wrapped room. Oxygen starvation of the brain is a bad assistant in the regulation of emotions.
Ways of zozh and sports at a certain stage are diverged. Sports should be more likely physical education with dosage load without stimulants, hormones and diuretics (see).
Sex is a good option to remove stressful impact, if it does not take out of myself on long distances and does not give additional reasons to be nervous and worried.

About nutrition

Do not neglect iodized products (milk, salt), if you live in areas where there is little in the water of this element. The disadvantage of iodine leads to a decrease in the function of the thyroid gland. The result of this can be weakness, lethargy, reduced disability, fast fatigue, oppressed emotional background, poor mood.
Do not overeat. Control of food behavior is not fasting and not a monodi, but a balanced three-four-time meals in small portions.
Food strengthening nerves - This is meat of non-fat varieties, beef liver, fish and seafood, unlocked cereals, cottage cheese, bananas, greens, citrus, asparagus.
Synthetic vitamins Today, there is a very narrow spectrum of application with a proven laboratory path of hypovitaminosis. In addition to vitamin D in northern latitudes, in preventive purposes. Vitamins that strengthen the nervous system are a group B, ascorbic acid, RR and vitamin D3.

Physical anti-stress barrier

Water treatments

They are able to normalize the tone of the nervous system due to the temperature and reflex mechanical exposure. Even at home today it is quite possible to use a relaxing bath, hydromassage or contrasting shower. Traditionally it is believed that the bath is relaxing, and the shower tones the nervous system.

In everyday life shows the water temperature of 35-37 degrees Celsius. It makes sense to add solutions or decoctions of plant seds (valeries, dyeing) to water (valeries, dye). The duration of the bath is from 15 minutes to half an hour.
Among the physiotherapeutic variations of the baths are known pearls (with hydromassage, creating the effect of multiple bubbles). The massage effect can be achieved at the expense of water or air, which allows to eliminate muscle pressure and not worry on trifles.
With oppressed states, and the tendency to, starting with the French Neuropathologist, take a contrasting souls in different versions. Its meaning to stimulate and relax a water jet of different temperatures, certain areas of the skin, training vessels and nerves adequately respond to stressful needs.

Banya

This is not just an endless variation of temperature stimulation of the skin, but also a whole ritual that allows a person to tune in to purify the soul and body and get rid of everyday negative emotions (see). Combines physiotherapy and meditation.

Hardening

This is a stressful variant of temperature effects. Touch the body adequately react to cold stress. Mobilizing all the possibilities. With long practice leads to a paradoxical vascular answer: the vessels are intensified to the cold instead of spasm in the expansion of its lumen. We must gradually, to start abandoning home shoes. Gradually turning to the poults of cool water and gymnastics in the fresh air. Terminal hardening options: mowing with ice water in the frost, swimming in the hole and walking the barefoot in the snow.

Physiological techniques of struggle

Breathing exercises

This is the easiest and effective method of control of vegetative reactions. Good results gives.

The most popular I. famous system Respiratory exercises - Buteyko method, whose adepts assure that they managed to get rid of even from bronchial asthma and use forced breathing for any occasion. In general, any exercises for tightening the exhalation are able to reflexively regenerate the heart rate due to the braking of the sympathetic unit of the nervous system. Also more rare or deep breathing can calm and strengthen the nerves. To do this, it is necessary to alternate a short breath with an elongated exhalation and pause after it.

The formula of a relaxing breath, where the first figure is the duration of the inhalation in seconds, with the "+" sign - the length of the exhalation, and in the brackets of the pause between breathing,: 2 + 2 (2), 4 + 4 (4), 4 + 6 (2) , 4 + 7 (2), 4 + 8 (2), 4 + 9 (2), 5 + 9 (2), 5 + 10 (2), 6 + 10 (2), 6 + 10 (3), 7 + 10 (3), 8 + 10 (3), 9 + 10 (4), 10 + 10 (5).
It is useful to do a few exhale through tightly compressed lips or prolonged outflows with an open mouth for a combination: "ho" or "he".
Rhythmic walking will also help to set the rhythm of proper breathing. For four steps, you need to make a complete breath, for the next two - to hold your breath, for the next four - full exhalation.
You can also perform gymnastics lying or in a sitting position at the wall with a straight back.
To lie on the floor, the hands stretched along the body along the body with palms. A minute to breathe relaxally, then make the maximum breath and delay the breath for 4 seconds, after which the exhalation is pulled as much as possible, trying to push out all the air. Make five approaches.

Massage

Massage is preferred relaxing, including strokes, rubbing, very easy kneading limb extensors. Therapeutic massage for spine and vibrating for the chest. In addition to the professional general or therapeutic massage is shown self-massage. With a muscular spa, you can use shocking limbs (with or without or without fingers). Small vibration allows muscles to successfully relax.

Relaxation practices may include:

listening to your favorite music

aromatherapy,

yoga practices

swimming pool, etc.

Psychological help

Since we found out that you can land anxiety and nervousness in general, anything, and some of those suffering from neurality and generally customize external factors on their needs, then psychological trainings should move on two ways.

Take control of circumstances.
Mitigate the perception of psychotrauming factors, reduce their significance.

Thus, first will have to admit that the problem exists. And she is not in the fact that in childhood dad blinned with a belt, and his mother was unhappy with the academic performance, which was not appreciated at work, and his beloved man turned out to be petty creatures. There are many circumstances and they are everywhere, and the neurotic identity is ready to respond to any message from waiting for the end of the world to the hiring in the stomach.

Since the childhood remains behind the horizon, you will have to take responsibility for your life on yourself, without bothering it on parents, spouses, loved ones, young offspries or random others. With this perception, they cannot be to blame for all misfortunes, which happens to us. Is that a little bit, which we also check.

If possible, we will immediately stop communicating with everyone who is unpleasant to us. Or we will reduce this communication to the required minimum in the most correct and neutral form: "Yes. Not. Thank you. Sorry". And it will be our jacket from unpleasant people, and they will not be able to break through it.
Assheritive behavior is a polite hardness.. Allows you to correctly defend your interests and stick to your behavior line even under pressure from external circumstances.
Solving problems as they are received. We will stop waiting that at any time there will be something that our hopes for some dicky gift of fate will happen. And we will solve problems as they occur. Now today. The past will have to wave a handle and stop digging in it. Plans for the future should be plans, and not an attempt to find yourself another reason to promote.
Present the worst outcome option. If we start to worry, it is worth going to the end and think about the worst version of the events. After that, to reflect on the topic, it is scary and what can really take that this does not happen.
Learn to set goals and tasks. "What I want?" And "how to get it?"- Full reasonable questions to yourself that will help develop a plan of action and reduce the degree of neurotic from misunderstanding what to do in the future.
To stop worrying about health, Pass the check AP and repeat the studies not earlier than the doctor recommends. Holding a call, you will reduce the risks of the development of serious pathologies, and non-serious treated or pass.
Write down everything that worries you, on paper And on each item, make a plan for real events that will help get rid of the problem. It will immediately be seen where it really exists, and where the elephant swelled out of the fly.
Take yourself an interesting thing Favorite, bringing pleasure - hobby. A passionate person has no time to dig in himself. He is just busy. Remember the dopamine peaks, plateau and decline. Let's rest yourself and switch.
Try to evaluate things and events correctly. Try to approach your estimates objectively. Many values \u200b\u200bover time cease to be such. Is it worth killing your nerves for themselves and others?
Take yourself. If you actually multiplied only the smartest, beautiful and successful, the problem of overpopulation of the earth would not be threatened. Nature everything invented much cunning than we thought. We rule the hormones and transmitters, starting in any occasion, almost like our anxiety.
Get rid of guilt. You are not obliged to respond for other adults and independent. Give them to solve your problems.
Lower the importance of the episodes disturbing you. Do not catch up. Switch attention.
Do not wait a lot from others and do not be afraid of their opinions.
If no events held at all, consult a professional medical psychologist, a psychotherapist or psychiatrist.

Methods

Meditation

One of the most effective congestion techniques that everyone can master would be desire. Meditation is a concentrated reflection that came from Hinduism. This is more often a spiritual or wellness practice with elements of immersion in itself in order to achieve perfection or at least calm.

Ensures a declaration of external stimuli by the method of making a certain position of the body, listening to relaxing sound stimulants or music, helping to control the concentration on sensations or internal visual images. In general, this is a detached contemplation, which allows to reduce the significance of external stimuli, stop nervous and become calm.

Vera

In heavy life situations Often, appeal to faith helps a person to get support in a situation where secular techniques do not work. The church makes it possible not only to find consolation and the ability to cope with the psychotracm, but also offers socialization, which in a secular society is quite difficult for certain categories of people.

Outcasting

This is a set of exercises for the formation of positive installations. Self-pressure aimed at removing mental and physical stress without assistance. Combined with muscle relaxation techniques. For example, with respiratory gymnastics. On the initial stages The patient is invited to learn the state of heat in the limbs, gravity in the legs, achieving them independently by repetition of certain speech installations. In the future, it is proposed to learn how to cause bright visual images or a contemplative state. The technique is aimed at forming a supporting state or a decrease in the significance of irritant factors.

Cognitive behavioral therapy

This psychotherapeutic practice aimed at getting rid of the stereotypical perception of reality and psycho-traumatic factors. It is important here that work is carried out by a psychotherapist and patient, whose active participation is obligatory. During therapy, it turns out what circumstances provoke the emergence of the problem that provokes uncontrollable thoughts. How it affects the patient with respect to ideas, experiences and behavior. At the same time, situations and provocateurs that start the alarm are gradually recorded. The psychotherapist proposes a program of work on the correction. Most often, it includes specific exercises to be carried out in a traumatic situation, and aims to fix new skills to combat anxiety. The purpose of therapy is to change the stereotypes of behavior and emotional state.

Pets

Do not neglect advice to seek help to the pet. First of all, it concerns aquarium fish. The observation of them is better than any psycho-relaxation techniques.

All methods described in the article can be considered both in the complex and separately, depending on the existing contraindications or preferences. Humanity in the fight against nervousness accumulated a huge experience that you just have to use in your particular case.

If your heart beats so much that it prevents you from thinking, or your palms swept up, and dry in your mouth, then you are probably nervous. Anyone is nervous before an important event or event. Nevertheless, you need to learn how to cope (or at least minimize) with nervousness. Although it is not easy to get rid of nervousness, there are several different approaches with which you can calm your mind and control emotions. Try to apply the following methods and select the most suitable for you.

Steps

Soothing exercises

Learn to breathe correctly. People engaged in yoga can breathe correctly, which leads to the calm of their mind. Deep and unhurried breathing soothes the mind and body, but short and fast breathing leads to opposite results.

Close your eyes and breathe slowly to calm the mind and body.
You can control the breath, counting to a certain number or repeating: "Now I inhale, now I exhale."

Visit the "happy place" or visualize success. You can imagine a "happy place" to move away from the place where you are nervous, and go where there is no stress, whether it shopping center or deserted beach.
- Imagine that you have succeeded in what makes you nervous. Positive imaging can turn into real progress if you really believe that you can succeed.
- Drink away the sad thoughts and use your imagination to recreate positive, not negative situations.
Come up with a mantra. Mantra is a phrase or an expression that is repeated out loud or to itself as a meditative exercise. Come up with words that inspire or calm you, and repeat them every time you start nervous. During the repetition of the mantra, you can close your eyes.

Meditate. Although the meditation is not easy to master, it is one of the best ways to calm down. Find a quiet place, take a convenient position (you can lie down) and try to devastate the mind at least five minutes.

Write your thoughts when you are nervous. Do not suppress the thoughts and feelings when you are nervous - write them down, and then forget about them. Try to fight nervousness, and not ignore it. As soon as you record your feelings, throw a sheet of paper (as a symbolic getting rid of unpleasant thoughts and feelings) or leave and think about it written during the day.

Listen to soothing music. Make a selection of songs that calm you. When you are nervous, turn on the music and plunge into it.

Drink water. It will calm your nervous system and will prevent dehydration. It is always necessary to drink enough water, but if you do it when you are nervous, water will bring you dual benefit.

Pass whiskey. Close your eyes and medium fingers to massage the whiskey. Temple massage will help you relax and remove stress.

Exercise, or yoga, or tai chi. Sport will help you to direct thoughts to another bed and get rid of nervousness. If you are very worried about the presentation at work or a date with a girl, perform cardio-exercises every day (at least for 30 minutes).
- Yoga is not only exercise, but also intensive psyche training, which will teach you to control your breath. You can attend a yoga studio or engage at home on a video course.
- Take tai chi. This is a complex of exercises intended for the relaxation of the body and purification of the mind, as well as the direction of energy into a positive channel.
Purchase and feel good. This not only affects the overall health condition, but also reduces the level of stress and the likelihood that you will be nervous. Sleep at least 8 hours a day and exclude fatty and sweet food from the diet.

Rational approach to nervousness
1. Take uncertainty. Some people seek to control every aspect of their lives. Try to reduce control and accept the fact that you are not able to control absolutely everything in your life. You can ask your life a specific direction, but you cannot avoid incorrect turns or deviations from the planned course. And this is normal.
  - If you plan all your life, it will be pretty boring. Uncertainty is something that adds paints to monotony of being. If you can not reconcile with uncertainty, learn how to perceive it in a positive way - what surprises will you make you get involved today?
2. Focus on the present, and do not live in the past or future. What is done, then done, and what has not happened yet, it did not happen. Do not give in stress by considering already incurred or waiting for some incident.
  - Remember the expression "Cut the Bed". If you are worried about how not to spoil tomorrow's performance, ultimately you can fail your speech. Focus on present. Do not think about what will happen tomorrow.
3. Learn to feel comfortable in situations that make you nervous. You cannot avoid every such situation, but getting into them, you will learn to control your feelings and emotions. If you are nervous before a big public performance, try to appear in front of a small audience, and then go to a big scene.
  - Your family and friends will help you cope with this problem.
4. Imagine a person who makes you nervous in a vulnerable situation. Old trick will help you - imagine a crowd of people in underwear. Even if your head is too terrible, convince himself that he is just a person. He also sometimes nerves and falls into vulnerable situations.
  - Remember that every person in this world at least once fell into a stupid or vulnerable situation.
5. Prepare for good and bad days. Even if you know how to relax, there will still be days in which you will be nervous. Prepare yourself to successes and failures.
Determination of the cause of nervousness

September 14, 2014 --- Anna |

Those who are faced with sudden (frequent) changes of the mood, who can write to themselves - "I'm quietly constantly, but I don't see the reasons," and often "when we calm down - I see that you could do without screams / swearing / tears" Understand: What happened that you began to psych "seem to be without a reason."

Below is a list of the 5 most popular reasons why you can even annoy the little things, why it is impossible to do without "psychos", and how to stop soaring and nervous because of the little things.

1. Causes are physiological.

As one of the first options to consider is physiology. Check you need:

The state of the thyroid gland

Hormonal background (analyzes for hormones).

As a rule, if the case is in the thyroid, then the reception of drugs that the doctor will appoint will help quite quickly notice the difference. People become calmer, growing up and less often on a cry or cease "just - immediately in tears."

Banally, but the fact. First of all - in the clinic.

2. The reason is a change in lifestyle.

Strong stress can give "malfunctions" on all fronts. In fact, if you:

Got married / married
- changed the place of residence,
- changed work, a circle of communication,
- began to learn or first went to work,
- recently gave birth to a child / replaced the composition of the family,

it is quite logical that you are stress. And if it is not careful not to listen carefully, it is not possible to help yourself - then you can still go far - with flashes of rage or tears.

3. The reason is in monotony.

Most often, this "psycho - I can't do anything," with irritation of tea spoons or a noisy drinking tea of \u200b\u200bloved ones, those who, due to circumstances, are needed in greater variety.

Routine work, the need to sit "On the four walls" with a small child, "scoring" for your needs (even the smallest and banal - at least once a month go to the movies / Theater, meet friends) sooner or later leads to Psychiat ".

4. Less obvious reason: You have started a quiet period of life.

It is such a reason that those who are still reaching a psychologist or psychotherapist. As a rule, it is preceded by this period very complex, costly relations, difficult circumstances and traumatic events.

Once upon a time (or even recently) really needed to "gather in a fist and cope." But this does not mean that together with psychotrauming events, your feelings on this occasion have disappeared. With a huge probability, if you worried:

Painful divorce, completion of complex relationships,
- betrayal of loved ones, business partners,
- rape or try to make violence over you,
- any other events that your psyche "does not cope"

then in a calmer environment, when everything is already behind, the previously crushed and not recognized feelings are raised. It is normal and it passes, both with the help of a specialist, and without it (longer), or with the support of friends and relatives. Be patient!

5. Cause - in the future.

The problem of man may be and not where he expects. Plans (even for the better!), Potential moving to another country, the need to submit documents to a university or buy an apartment - all this can cause a "constantly" state in present.

As a rule, it is enough to recognize: what you have to have a really serious and important, complex business. And you really worry, as you want to make it well, so that you all happen. It is also desirable to slightly reduce the "glow of passions", reduce its significance, to provide ways to retreat and various options for developing events.

Recognizing that you are experiencing a "about the future", you can stop "psycho" and nervous constantly about the current little things.

Similarly, young mammies can worry about the health and well-being of the child (a good matter), but "to endure the brain" is close about and without a special reason.

6. The reason is the type of nervous system.

Easily excitable people, as a rule, are already aware of such their own characteristics, and are familiar with the state of "psycho-constantly" from the earliest childhood. If you did not show this condition, and you are familiar with him for a long time, then you should choose strategies, how to act in different situations, if you "covers" or "enters".

Mini instruction for those who often pour and nervous

a) Look what health. Check the thyroid and hormones. Check if you care about yourself, do you sleep, do you eat well, do you have enough entertainment, whether the banal operation and recreation is observed. If there are no violations - go to the next item.

b) Think how the state of "fucking constant" appeared long ago. If it is familiar for a long time - produce strategies, how to be in this world - and continue with the interaction with him. If recently, see further.

c) Take a look at your "life line". Imagine the event in one row - the past, potential future. If you had serious difficulties and experiences in the past - we assume this with respect. It takes time to "pay" the experiences that were stopped. If in the future it is planned to change the circumstances or you want to achieve a big goal - reduce its significance!