How can stress relieve stress. How to relieve stress and nervous tension: meditation and relaxation

The cause of a stressful state is a situation or event that disrupts the usual order, the rhythm of life. Failures on the personal front, family troubles, disagreements with business partners, unloved work, nagging of the boss, lack of time knock out of the rut. Stress overstrains the nervous system. Increasing the adaptive capabilities of the body, the development of stress resistance help to quickly overcome discomfort, relieve psychological and emotional stress.

Types of stress

In English, stress is "pressure, oppression, load." Before answering the question of how to relieve stress, it is necessary to determine its types and causes.

Psychological or emotional. Positive and negative events. For example, illness of a loved one, marriage, childbirth, etc.

Physiological. Heat, cold, thirst, hunger, etc.

Short-term. Natural disaster, change of social order, loss of property, savings. It is necessary to quickly relieve this stress, as it can lead to a state of shock.

Long term... Memories of the experienced shock, negative experiences that upset the emotional balance.

Informational. Making a lot of important decisions in the face of time pressure. This variety affects IT professionals, managers, human rights defenders, drivers, students.

Eustress... A surge of creativity, great joy. A positive shake-up increases activity, mobilizes abilities, and brings the result closer. For example, eustress helps to overcome adverse natural conditions to conquer the mountain peak.

Distress... The threat of losing your job, not getting the desired assignment. In order not to suffer the body's defenses, it is necessary to remove negative stress, eliminate nervous tension.

Symptoms

Circumstances that are unsettling are at the same time mobilizing. Stress is the cause of actions that are hardly possible in the normal state.

Stress symptoms are universal, regardless of the type of exposure. The body reacts:

• anxiety for mobilization;
• resistance through adaptive capacity;
• depletion when the adaptation resource dries up.

The body mobilizes, increases efficiency, stimulates the hormones cortisol and adrenaline to take specific actions.

Cortisol("Stress hormone") promotes the development of a stress response, increases blood glucose levels, reduces the activity of the digestive and reproductive systems.

Adrenalin increases blood pressure, heart rate, the need for high-calorie food.

Hormones help relieve stress - spending energy to perform super-action that will restore the disturbed balance with the world.

Some relieve stress and nervous tension by mastering the missing knowledge, skills and abilities. Others - the development of muscles, honing fighting techniques.

Symptoms of stress when spending and depleting an adaptation resource:

• inappropriate behavior, loss of control;
• difficulties in objective assessment Problems;
• ignoring the reasonable arguments of others;
• resentment at harmless jokes;
• desire for sympathy;
• ignoring the rules of business etiquette, rudeness in communication;
• frequent mood swings;
• a feeling of powerlessness in the face of circumstances;
• appetite disorders (lack or gluttony);
• feeling of loneliness.

If stress is not relieved with concrete action, hormones are harmful to health. Symptoms:

• insomnia;
• migraine;
• heart pain;
• increased frequency.

Symptoms of unreleased stress cause tension and pinching, which leads to nervous tics, stoop, sciatica, and digestive problems.

Relief of negative stress

Some are looking for and applying ways to relieve negative stress, nervous tension and discomfort. Others accept the situation and make little effort to remove the obstacle.

The thing is that persistent and purposeful short-term negative stress gives a jolt, helps to more accurately concentrate efforts in the chosen direction. Shaking helps to achieve the intended goals faster. The absence of strong negative experiences delays the achievement of the result.

In addition, distress helps you experience full life in all its forms.

Some do not relieve negative stress - it goes away after reducing emotional sensitivity and tension.

What develops stress resistance

One of the points of a job interview is the applicant's response to stress.

High stress resistance opens up broad prospects. For example, it makes it easier to achieve professional heights, because the difficulties of such mobilize.

Stress-resistant people are able to make the right decision in an unfavorable environment. Most of their colleagues in a similar situation are helpless, looking for a way to relieve stress.

On the other hand, daily resistance to pressure, decision-making under conditions of uncertainty or lack of information, and the willingness to take responsibility for possible mistakes dull sensitivity.

A reduced need to relieve stress is the reason for the development of indifference to the problems of others, callousness, callousness, and negative consequences in personal life.

Stress resistance is determined by:

• excellent health;
• volitional qualities;
• temperament;
• upbringing;
• character.

Improving these qualities does not replace the need to relieve everyday stress.

Preventing and relieving stress

Rule 1... Developing resilience to stress requires the ability to avoid conflict. It is important to understand the motives of actions, to take into account the emotional state of others. Make it a rule to react to an unfavorable situation only after analyzing it.

Rule 2... The consumption of the adaptive resource to overcome the intellectual, volitional, emotional pressure creates nervous and psychological stress. To relieve stress helps switching, distraction of attention to something else. For example, if the profession is intellectual, give the body physical activity, and vice versa. Representatives technical professions visit a theater, concert.

Rule 3... Maintain and restore physical strength, get enough sleep, eat well during the day.

Rule 4... It helps to relieve stress by focusing on a specific problem, and not on an abstract general situation.

Rule 5... The reason for mental discomfort and nervous tension is the achievement of an incomplete result (rating "good" instead of "excellent"). Learn to accept partial victory, especially if you cannot completely control the situation.

Rule 6... Reading, calm music, and solitaire can help relieve or reduce stress before bedtime.

Exercise against stress

Exercise 1... The breathing technique helps to normalize the emotional state, relax or mobilize the body:

• Breathe slowly in the stomach to reduce the excitation of the nerve centers, rapid relaxation. The rib cage is practically motionless.
• In order to mobilize the body in a short time, adjust to maximum result, breathe in the chest as often as possible.

Exercise 2:

1. Inhale slowly with the lower torso, protrude the stomach.
2. Hold your breath for a few seconds, exhale slowly.

Breathe for 3-5 minutes to relax.

Exercise # 3:

1. Inhale with your stomach, measure the duration of the inhalation.
2. Exhale twice as long.

Repeat to myself: "It gives me great pleasure to talk calmly and confidently, I am restrained and calm."

Exercise 4... Intermittent, delayed breathing, lack of air interferes with stress relief:

1. Exhale completely and do not inhale as much as possible.
2. Breathe in and out deeply several times.

Repeat several times.

Exercise # 5:

1. Stand, feet shoulder-width apart, straightened arms in front, parallel to the floor.
2. On exhalation, raise the body on tiptoes, bend the back in the spine to the vertical position of the arms.

Imagine how the body leaves the negative, negative emotions, fear, conflicts with the exhaled air.

Exercise 6 to relieve nervous tension and discomfort:

1. Feet shoulder width apart, arms extended forward.
2. On inhalation, squeeze your hands, slowly bend your arms at the elbows, move to your chest.
3. As you exhale, throw it forward sharply, unclench your fingers.

Repeat 3-5 times.

Exercise 7... Push ups:

1. The position of the emphasis is lying.
2. Inhale, push up, exhale.

Repeat 20-30 times.

Exercise # 8... If time permits, do fitness. A half-hour lesson reduces anxiety, stimulates intellectual activity. Relieves stress, calms down the evening walk.

Home remedies to relieve stress

Sedative fees on the basis of valerian, motherwort, mint soothes, normalizes sleep.

Magnesium... Rich foods help to become calmer, increase stress resistance: pumpkin seeds, sunflower seeds, flax seeds, chocolate, cocoa.

Deficiency signs: increased excitability, tendency to "break down" over trifles, frequent depression, distraction, convulsions.

Vitamin C relieves the severity of stress, reduces the level of cortisol in the blood, quickly returns it to normal. Reduces the severity of the subjective reaction to external pressure.

Eleutherococcus used for mental or physical fatigue, nervous tension. The plant tones up, enhances intellectual abilities.

You should not relieve stress in this way with increased nervous excitability, insomnia, sleep disturbances.

Viburnum... Reduces nervous excitement, blood pressure, is useful in atherosclerosis, vasospasm.

Changed: 27.06.2019 How to relieve stress? Good, calm music is a great tool for those looking for ways to relieve stress at home.

How to relieve stress?

05.03.2018

Pozharsky I.

Stress for many modern people- a frequent and unpleasant companion in life. There are plenty of reasons for its appearance - it is a tense rhythm [...]

Stress for many modern people is a frequent and unpleasant companion in life. There are plenty of reasons for its appearance - these are the tense rhythm of life, problems at work, in the family, the lack of normal good rest, and more. In such situations, you need to stay calm and take care of your health, but this does not always work out. And if you can't avoid stress, then you can relieve excess nervous tension and get rid of it at home. There are many simple and affordable ways to do this.

Why does stress appear?

Each person reacts differently to stressful situations. Someone is able to calmly listen to reproaches or accusations and immediately forget about this conversation, while someone else will scroll it in their head for a long time and plunge deeper into a stressful state. How a person will react is influenced by his character, individual personality traits, upbringing, social circle and other factors. But, despite the variety of perceptions of the same situations, almost all people tend to experience stress in one way or another.

In modern psychology, it is customary to distinguish 3 levels of stress: adaptation, short-term and long-term. The lightest, most harmless and even somewhat useful is the first of them. It is needed to adapt a person to changing conditions, therefore it performs an important function. Short-term stress is an instantaneous reaction of the body to stimuli from the outside world: heat, cold, sharp sounds, etc. Such stress lasts for several minutes, after which the person returns to the original normal state. Such stress does not pose a health hazard.

And finally, prolonged stress is a nervous tension that a person feels over a long time: several days, weeks, or even months. Often its manifestations are attributed to severe fatigue. It is this type of stress that erodes the body and leads to health problems, so you need to know how to relieve or avoid stress.

How does stress manifest itself?

Stress has a comprehensive effect on the body, and therefore manifests itself in a change in physical, emotional, behavioral and intellectual reactions. For example, the somatic symptoms of stress are well-known - a rise in pressure, chills, fever, sweating, headaches and stomach pains, sleep and appetite disturbances, and weight loss or gain.

In a state of stress, a person's behavior also changes - he becomes irritable, nervous, unreasonably aggressive, everyone is dissatisfied, anxious and restless, conflict, and shows signs of destructive behavior. Constant nervous tension tires a person, he feels tired, exhausted. But the main harm prolonged stress it is not that a person is constantly in a bad mood: under the influence of stress, chronic diseases develop that affect many organs of the body, brain activity is weakened, the body's compensatory abilities decrease, it ages faster. To get rid of the destructive effects of stress and bring your state of health back to normal, you need to learn how to relax and relieve tension.

How to relieve stress: ways

First of all, you need to learn how to get rid of negative thoughts and not allow them to take hold in consciousness. This skill is very important, because many people, by virtue of their nature, tend to return to the unpleasant events of the day over and over again in their thoughts and, as it were, chew the mental gum. It is extremely exhausting, mood-ruining, and stressful.

That is why it is important to be able to abstract from negative thoughts, to switch attention to something positive, to make decisions while in a calm state of mind. How can this be achieved? There is a small psychological trick with which you can deceive your mind, which seeks to immediately start solving the problem, since it is impressed by it and considers it extremely important. You just need to postpone the decision until tomorrow. Surprisingly, after a person has slept and rested, yesterday's problem no longer seems to him so huge and significant, therefore the right decision is much easier.

Finding new opportunities as a way to relieve stress

To avoid stress, it is important to be able to see even in the most unpleasant situations positive sides and benefit from it. Any failure should be viewed not as a reason for despondency, but as an opportunity given by fate to discover something new, move forward, overcome obstacles, and improve.

How to relieve stress through meditation

Meditation is an ancient healing practice, with the help of which you can achieve a special mental state that cleans the mind and brings it into a calm, peaceful state. There are many meditation techniques, you can try any of them at home. It may also happen that the first time there will be no special effect. But over time, with practice, it will be possible to quickly abstract from problems, clear your mind of negativity, not pay attention to trifles, not get upset over trifles, and therefore resist stress.

Sports and physical activity

A good remedy for stress is feasible physical activity or sports. It has long been noted that mental stress is relieved by physical activity rather well. Therefore, you can relieve stress by doing some housework, working in the garden, going to the gym, or just doing a short run at a moderate pace.

And so that the body can withstand stress constantly, you can go in for sports, the kind that is available and you like the most. Stable physical activity will strengthen the body, will help maintain health, both physical and mental. As the saying goes, in a healthy body there is a healthy mind.

Water treatments as a way to relieve stress

You can relieve stress at home with the help of a contrast shower - a soft and affordable means of hardening the body. The alternation of cold and hot water has an extremely beneficial effect on the body, invigorates and refreshes, and, most importantly, this moment, perfectly relieves nervous tension. Cold water dousing works the same way, but it should only be practiced by people in good health. For those who are full of energy and have enough free time, you can go swimming. The combination of the effects of water on the skin and constant physical activity is the best way to help prevent stress from appearing again.

Another stress reliever is warm baths with aromatic oils. They can be taken every evening after a hard day. They relax, relieve fatigue, physical and nervous tension, help to sleep more calmly.

Music, books and movies relieve stress

Good, calm music is a great tool for those looking for ways to relieve stress at home. Smooth, soft ambient music is perfect for this. It helps to relax and quickly relieve the stress accumulated during the day. However, you can listen to any music, the main thing is that you like it and enjoy it. While listening, it is better to lie down comfortably, relax, not think about anything and concentrate only on the sound of the music.

Walk outdoors

You can relieve stress by simply walking in a quiet and peaceful place where there are no crowds, such as a park. During the walk, you need to relax, get away from all the problems and just watch what is happening. There is no need to rush anywhere, it is better to walk slowly, calmly.

Breathing exercises

This is another great way to relieve stress quickly and reliably. You need to find a calm, secluded place, take a comfortable position and take a deep, full chest breath. Then hold your breath a little and slowly exhale the air through your mouth. Repeat the exercises several times in a row until the nervous tension subsides. The effect of breathing exercises is due to the fact that with a deep breath, more oxygen enters the blood from the lungs. It goes to the brain and body cells, which allows them to function much more efficiently. As a result, the person calms down and looks more soberly at the problems that have arisen.

Exercise as a stress reliever

The fact that a person is in a state of stress can also be noticed by his outward appearance... His muscles, especially the muscles of the shoulders, neck, hands and face can be tense, which may not be noticeable to the person himself, but is clearly visible from the side.

If you try to relax these muscles, then stress will go away along with muscle tension. To achieve this, you need to straighten your back, straighten your shoulders and move them, massage your neck and smile. The whole procedure does not take much time, and the effect of it is tangible. It is advisable to perform such gymnastic exercises immediately after breathing. This way you will be able to get rid of stress much more effectively.

Favorite hobby - a remedy for stress

Almost every person has a hobby that is enjoyable. This is why it also helps relieve stress. For example, women can sew, knit, embroider, cook - such measured, calm activities are good for relaxing, helping to distract from everyday problems and relieve nervous tension. Men can go fishing or fix something in the house - this will not only help relieve stress, but also bring practical benefits. You can also sign up for some courses where you can not only find a new hobby, but also meet new people who are interested in the same.

Caring for others

When a person thinks about the needs of others, he has no time to worry too much about his own. Caring for others and the practical help that a person gives them, as well as gratitude in response to care, helps him to get into a good mood. In this case, the person does not have time and reasons for despondency.

Massage as a way to relieve stress

It is a well-known method for relieving nervous tension and has a powerful and long-lasting effect. Relaxing muscles and strengthening them with a massage has a beneficial effect on the entire body. Physical relaxation of the muscles also entails psychological relaxation, as a result of which stress also goes away. A person in a relaxed, peaceful state already looks at a situation or problem in a completely different way and finds a way out of it much easier.

Communication with people

Meeting with friends, relatives, good acquaintances will help to distract from problems, switch to live communication, get a lot of pleasant emotions, attention and support from caring people, recharge them with positive energy and thus relieve stress.

If you don't know how to relieve stress, contact the center of psychology of Irakli Pozharsky. He will explain how to do this correctly and teach relaxation techniques that can be used to easily release nervous tension at home.

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A crisis

It starts to get heavy and sore, which can lead to stress and tension. To get rid of this, it is best to comb your hair for 10-15 minutes, and do a light facial massage. This will relax the muscles and keep the blood flowing.

To relieve stress, you need to eat something containing omega-3 acids, which have a beneficial effect on the nervous system. A great option is oily sea fish. If you don't like seafood, you can try banana or ice cream. These foods do an excellent job of playing the role of antidepressants.

There is another way, tension and stress. Rub your palms together as hard as you can until they get hot. This will allow you to relax and be distracted for a short time. The same can be done with the ears. This exercise will cheer you up as the blood flow to your head will increase. This is the most suitable way to work.

If you are at home, a shower can help relieve tension and stress. Warm jets should massage the shoulders and head. Imagine that the water carries away all your experiences. Don't think bad. Soon, the tension and stress will disappear.

Try to apply one Eastern wisdom. According to her, in order to get rid of any negative thoughts, it is necessary to move 27 things in the house. It is believed that this will free up space. During such a rearrangement, your thoughts will be freed from the shackles of negativity.

Also, intense jogging fights stress and stress well. Run up and down stairs for 1 minute. Your muscles will tone up, and all the negativity will go away. You will be better able to focus on your work and be more efficient.

Stress is excellent at eliminating paints. Spend 5-10 minutes painting some extraordinary pictures. It is believed that it is creativity that helps to overcome the majority psychological problems... That is, it is not necessary to draw. You can compose music, write lyrics, or do knitting. This will not take very much time, a maximum of 15-20 minutes. Creativity helps you better concentrate on the tasks at hand, which means that the work will be completed faster.

Hibiscus tea will help quickly relieve nervous stress. Due to the concentration of free radicals, a person's condition begins to gradually deteriorate. There is even a small chance of panic attack. Hibiscus tea prevents free radicals from concentrating. It can be compared to liquefaction. One cup relieves nervous stress and relieves you of lethargy.

If the problem of nervous stress lies in the fact that the muscles of the shoulder girdle, lumbosacral region and neck have lost elasticity, then the best solution to the problem would be regular exercise. Playing tennis or swimming regularly will keep your body in good shape. At work and at home, you can use some simple exercises, such as rotating your arms.

Nervous stress perfectly removes cleaning. By putting things in the right order, the brain focuses and eliminates all negative thoughts. In addition, order creates an interesting psychological effect - organization is transferred to human behavior, which allows you to quickly cope with the intended goals. This is especially important at work.

To quickly relieve stress and tension, free your head from unnecessary thoughts for exactly one minute. Concentrate on your breathing. Imagine that you are breathing in pure energy and breathing out all the negativity that has accumulated inside you. Play your favorite music, eat something delicious. Write down a list of all your goals, dream. In general, try to relax as much as possible.

Aromatherapy also allows you to quickly deal with tension and stress. Find and purchase a scent that reminds you of pleasant moments. As soon as you feel your mood is getting worse, be sure to smell it. If you are at home, you can get an aroma bath. You can also purchase scented candles and place them throughout the apartment.

Dance often. Any kind of rhythmic movement is great for dealing with stress. Our subconscious mind perceives dancing as entertainment, which means it will allow the body to relax. This is their main difference from any physical training. Usually you have to force yourself to start practicing, but here there is no internal resistance. Just turn on some energetic music and indulge in its rhythms.

In this article, I will explain how to relieve stress and stress without medication or. In the first part of the article, dispensing with meaningful theoretical calculations, I will immediately give 8 tips on how to relieve stress. You can try these recommendations on yourself today and check how effective they are.

Also, in the second part, I consider it imperative to touch a little bit about how to minimize your daily stress level, and how to become less stressed. Many tips for getting rid of stress for some reason do not pay enough attention to this. But I am aimed at long-term results and it is obvious to me that the less stress you get, the easier it is to deal with.

Have you heard the slogan “it is easier to prevent a fire than to extinguish it”? Everyone needs to know what measures must be taken to extinguish a fire, but it is even more important to understand what needs to be done to prevent a fire (for example, do not sleep with a cigarette in your teeth and with a working iron and a boiler in an embrace). Likewise with stress: you need to be able to prevent it.

Fatigue, nervous tension, responsible affairs, relationships with people, the bustle of the city, family squabbles are all stress factors. The consequences of the influence of which make themselves felt during and at the end of the day, affecting us with fatigue, nervous exhaustion, bad mood and nervousness. But you can cope with all this, you just need to know, as I assure you, and without sedatives and alcohol.

The latter provide only short-term relief and weaken your body's ability to cope with stress on its own. I dwelt on this nuance in more detail in the article. On the this stage It is important to understand that I strongly advise against relieving stress with all sorts of drugs, and this article will not talk about any medications, we will learn how to relieve stress by natural methods of relaxation. So let's get started.

Although it sounds trite, not everyone manages to remember this always and we begin to chew the annoying chewing gum of thoughts about the unpleasant events of the current day in our brain and cannot stop. It is very exhausting and disheartening and does nothing to relieve stress. At such moments, we are simply worried about something or are trying to find for ourselves some kind of solution to the current situation.

The key is, think about tomorrow, and now, turn your attention to something else. I noticed long ago how different the perception of life problems, depending on our physical and psychological state. In the morning, being vigorous and fresh, everything seems to us on the shoulder, we can figure everything out, but in the evening, when fatigue and stress fall on us, the problems begin to take on terrifying proportions, as if you are looking at them through a magnifying glass.

It seems as if you are a different person. But this is just fatigue and exhaustion distort the view of many things, you should be aware of this, assessing your current state: “now I am exhausted and tired both morally and physically, therefore I do not quite adequately perceive many things, therefore, I will not now think about them. " It is easy to say, but, at times, it is difficult to give yourself such a sober account, since it would seem that negative thoughts themselves creep into our heads and do not want to leave there.

But there is a little trick of how you can deceive your mind, which wants to immediately start thinking about a problem that now seems extremely important to him. Promise yourself that you will think it over tomorrow morning, as soon as you wake up and open your eyes and sit down and think about it intensely before washing. So you lull the vigilance of the mind, which "agree" to make a concession and postpone the decision of this situation until later. I did this many times and was surprised to find that in the morning with yesterday's "big problem" an amazing metamorphosis took place - it was losing its significance, I even stopped wanting to think about it, it seemed so insignificant in a new perspective.

Get rid of negative thoughts. Clear your head. It may not seem so easy, but the ability to control your mind comes from meditation.

So much has been said about this within the framework of my blog, I will not repeat myself. If you want to relieve stress immediately, then this is a great reason to try or start practicing different ones and see how well it relieves you of stress. But there is a second good feature here, the more you meditate, the better you begin to abstract from problems and clear your head of thoughts, and the less stress you get every day as a result of your mind becoming calmer.

It becomes easier for you to endure the influence of stress factors, and those things that once introduced you into a strong excitement and tension as you practice will become mere trifles for you: suddenly traffic jams, city noise, squabbles at work will cease to be problems and provide negative impact on you. You will begin to wonder how the people around you take these trifles seriously and dramatically and also worry about them, as if the whole world collapsed before their eyes! Although some time ago they themselves were upset because of little things ...

But one separate meditation session is also beneficial.- you experience strong relaxation and forget about problems, the main thing is to concentrate and not let thoughts of what happened to you today. This is very difficult to do: thoughts will still come, but try not to think about anything at least for a while and turn your attention to a mantra or an image.

Endorphins are released during exercise- hormones of happiness. Going in for sports, you get a surge of good mood, plus you strengthen the body. This is a much more powerful remedy than drinking beer, as the latter only weakens your ability to deal with stress, which I have already discussed and will talk about in the next article. And sport strengthens you morally: in a healthy body there is a healthy mind. That is, exercising as well as meditating builds your long-term ability to resist stress throughout the day.

Don't you think that some people are so attracted to cold water hardening? What makes them, in severe frosts, commit such, at first glance, mockery of themselves, like swimming in an ice-hole? And what stretches a satisfied smile on the bather's ruddy face? The answer is endorphins, the well-known "hormones of happiness" (this is a journalistic term, in fact, these are not hormones, but neurotransmitters), which are released during a sharp cooling of the body. It would seem that why would they stand out here?

But now I am going to add a little to the piggy bank of your erudition. Extreme sports are believed to be associated with adrenaline. This is true. But it is not adrenaline that provokes people to dizzying jumps and tricks, it is not for the sake of it that everything happens, as many mistakenly believe. Adrenaline only makes your heart beat faster, increases your stamina and quickness of reaction. But those very thrills, the "high" after a parachute jump are given by endorphins.

These are not only "hormones of happiness", they contribute to pain relief. extreme situation, which he perceives as threatening and, in order to partially exclude the possibility of death from painful shock as a result of possible injury, the release of this hormone begins, which has such a pleasant side effect.
Perhaps a similar mechanism is triggered by cooling the body, since it is also stress for the body (not to be confused with the stress discussed in the article).

A contrast shower is a much softer and more affordable means of hardening the body than winter swimming., anyone can do it. This procedure is not only able to relieve stress and improve mood, but also strongly tempers the body (I ALWAYS stopped having colds, since I take a contrast shower, and my grandfather took it all his life and never had a cold, despite his advanced age).

Not only a contrast shower, but also any water procedures can help relieve stress, such as a hot bath, swimming in a pond, visiting the pool, etc.

Anyone you like. The pleasure that you get from is also directly related to the chemical processes in the brain. They are triggered by a harmonious sequence of sounds (or not quite harmonious, depending on your taste) and cause a feeling of happiness and euphoria. Even sad and gloomy music can cheer you up, provided that you like it, no matter how paradoxical it sounds (by at least I have so).

But just for relaxation, I personally use a smooth monotonous and slow sound, the so-called ambient musical style. To many, this music may seem very boring and boring, but that's the whole point. Many other musical styles are characterized by an intense pressure of emotions in compositions, a fast rhythm and tempo, a sharp change in mood shades. All this, although it can entertain you and give you pleasure, but in my opinion, relaxation is not always conducive to the fact that such music bombards your brain with an abundance of notes and musical intonations.

If you are tired and want to relax, then it is better to listen to something more contemplative and “enveloping”, you may not like this music at first, but at least you will rest. You can listen to an example of compositions from the ambient genre in the audio recordings of my group in vkontakte, for this you just need to join it (you should have seen the link to it on the right of the site) and click on play, having previously taken a recumbent position in a comfortable position. At the same time, try to relax and “endure” at least 20 minutes, try to forget about all the problems and do not think about anything, “dissolve” in the music.

To relieve stress, you can walk and breathe a little. It is better to choose a calm and quiet place, such as a park. Avoid noise and crowds. While walking, again, try to relax, free yourself from thoughts, look more around, direct your gaze outward, and not inside yourself and your problems. Contemplative exercise good for calming. Sit on a bench and look at the tree, peer into its every bend, try so that nothing else takes your attention for a certain time. This is a subset of meditation practice that you can do whenever you want, even during your lunch break at work.

When walking, the pace is slow, do not run anywhere and do not rush. It can be combined with sports, walked, breathed, reached the horizontal bars and parallel bars - hung up and pulled themselves up and stress as if it had happened!

If such walks cause a feeling of boredom, then

Tip 7 - start relaxing on the road after work

I know from myself that even if the day wasn’t particularly difficult in terms of the nervous load, it’s all the same, the way home can greatly tire or ruin the mood. Many do not know how to relieve stress after work and continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts about work and current problems, abstract from what is happening, do not succumb to the general anger and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads. Be calm, try to suppress those impulses inside yourself that lead to the fact that you start to get angry with someone and swear out loud or inwardly. Since all this negativity can bring the final touches to your evening picture of stress and tension and finally exhaust you. Let others get angry and nervous to the detriment of themselves, but not you!

Here Golden Rule which you must learn. So that you don't have to get rid of stress with all sorts of killer drugs like pills or alcohol, it is better to minimize its manifestations altogether throughout your day, starting in the morning. How can this be done and can it be done at all? In order to find out, let's first talk about what stress is and how it builds up in you.

The nature of stress

First, briefly about what stress is. There is one fundamental point here. It is a mistake to perceive stress as an external phenomenon. It is wrong to think what gives rise to it stressful situation... It arises within us as a reaction to external circumstances that we perceive as stressful... Do you feel the difference? This means that stress depends on us, on our reaction, this explains why all people react differently to the same things: someone from one hostile glance of a passer-by is able to fall into depression, while the other maintains an iron calm, when everything is crumbling around.

Based on this, one very important conclusion, which is how much stress we got depends more on ourselves than on what happened to us. This is a fundamental position. It turns out that, although external circumstances cannot always be adjusted for reasons of our comfort and balance (it is not always possible to find a less stressful job, or to leave the city for a quieter place, it is not possible for everyone), but on the other hand, you can always change your perception of what is happening, so that it does not give rise to nervous tension in us. And this is all real.

How to minimize your daily stress

I have already partially answered this question in my advice: meditate, it can reduce your sensitivity to external stressors to a minimum level. Also, exercise and spending more time outdoors will strengthen your nervous system. If you are too lazy to do the latter, then start at least with meditation, this is a must if you want to become calmer and less stressed! Do not, it will only harm your nervous system, so mental fatigue will only accumulate faster later!

You can also read my article about. Since the less nervous you are, the less stress builds up. It is better for you to use the lessons that are given in this article, especially pay attention to breathing exercises, their application just relates to the answer to the question how to quickly relieve stress without spending a lot of time.

And finally, something very important. Be calm and calm. Remember that a lot of what happens to you every day: things at work, the reaction of others to you, random conflicts - this is all sheer nonsense!

Work is nonsense

Work is just a way to make money, don't take it lightly.(This does not mean that you do not need to approach her responsibly, it means that you need to determine a place for her in your life, and not allow her to go beyond the boundaries of the area where you localized her) Your failures at work can not always be equated with personal failures: there is often a huge chasm between a person and his profession, so if you do not cope with something at work, this does not mean that you are a worthless person (of course, many companies try to form the opposite opinion in their employees: it is not beneficial for them to have an employee stopped identifying with his work and treated his failures so philosophically, they want to see that you perceive corporate goals as personal goals).

Human relationships are trivial

All relationships with strangers, intrigues are also nonsense and trifles that are not worth paying attention to. What others think of you, your colleagues is their own business and their perception of you, moreover, it can be distorted by the personality traits of the perceiver. Be less worried about what strangers around you think of you.

You should not harass yourself and prove something to someone for the sake of principle, since you will not prove anything anyway, everyone will remain with his own, the only thing that will get is a large portion of the negative. Some kind of bad economy! Do not take part in squabbles and showdowns, where everyone only does what they stick out their ego, their beliefs, their character. These are not controversies in which truth is born., these are disputes for the sake of the dispute itself!

Try to behave in such a way that other people's negativity does not cling to you.: smile at rudeness. This is not a call to turn your left cheek when you are hit on the right. It's still a good idea to put people in their place in certain situations and not allow you to be treated as they please.

This advice concerns the fact that you do not need to take part in senseless swearing and clarification of relationships in response to rudeness in transport, at work or on the street from colleagues, drivers, bystanders, etc. In those situations from which you can get out with a smile , keeping a good mood and not getting dirty with someone else's dirt and at the same time not losing your position, do this (come out with a smile - the winner!), and do not waste your energy trying to prove something to someone.

In short, if a colleague is systematically rude to you, you need to tactfully put him in his place and no longer sort things out, but you don’t have to argue with all sorts of cleaners, security guards and other barriers that you see for the first and last time. Judge by the situation.

Smile more!

And generally speaking, smile more often!... A smile is a magic thing! She is able to disarm anyone and discourage him from sending waves of negativity in your direction. Believe me, if you need to achieve something from someone, with the exception of some special cases, "assaults" on a person will not have such an effect as a symbol of goodwill - a smile. In response to "hitting" the person turns on a defensive reaction and he begins to answer you in kind, even if he knows that you are right, he simply cannot do otherwise, since he is offended and forced to defend himself. Negativity only causes negativity!

But at the same time, you yourself should treat people overwhelmed with tension and negativity with condescension, who do not know how
restrain your emotions and keep the situation under control: you do not need to respond with an immediate rebuff to their abuse and assaults. I have already spoken about this, if the situation can be resolved without quarrels, then try to contribute to this. Smile at the abuse and ignore it where possible. Let your thoughts not be occupied with some minor disassembly.

That's probably all. In the next article I will write about why you should not drink alcohol or sedative pills in order to relieve stress and tension.

The modern pace of life requires a large expenditure of personal resources from a person, which leads to psychological exhaustion and destabilization. The question of how to calm the nerves and relieve stress is being asked by an increasing number of people. Psychologist's advice will help you find the reasons, and also teach you how to cope with this condition.

Nervousness is a complex of symptoms that signal a malfunction. nervous system.

Increased nervousness manifests itself in different ways:

• migraine;
• irascibility;
• irritability;
• mood swings;
• insomnia;
• loss of appetite;
• suspiciousness;
• anxiety;
• apathy.

V human body nothing happens without a reason. A person will not be nervous if he is doing well.

Therefore, nervousness always has reasons (physiological, psychological):

• exacerbation of chronic diseases;
• dysfunction of the endocrine system;
• hormonal imbalance;
• deficiency of vitamins, minerals;
• lack of sleep;
• overwork;
• stressful situations;
• difficult events.

This is not a complete list. Anything can be a prerequisite for nervousness. It all depends on the individual characteristics, as well as the life circumstances of the person.

Psychological advice to stabilize the nervous system

The return of psychological balance is a long and difficult business. There are many ways to calm your nerves and relieve stress.

How to relieve stress and calm the nerves: what psychologists advise against irritability

Psychologist's advice suggests a set of methods to increase stress resistance:

1. Check. One of the most popular calming techniques. Monotonous counting relieves excitement, diverts attention from the source of irritation. It is worth counting until the emotional state is stabilized.
2. Hobby, favorite pastime. A work that brings pleasure will undoubtedly improve the situation. This can be listening to music, reading books, watching movies, cooking, shopping.
3. Art therapy. Drawing, modeling are effective means for expressing emotions.
4. Water procedures. Water has a calming effect on all receptors in our body. A warm shower, a hot bath with salt and oils will help you get your thoughts in order.
5. Wash your hands, wash your face. A small act symbolizing getting rid of obsessive experiences.
6. Massage. Relaxing the body calms the nervous system. Here self-massage of the head, palms, and feet is possible (you can walk barefoot on different surfaces).
7. Emotional release. Screaming, tearing paper, hitting a pillow.
8. Privacy. Sometimes people are a source of irritation. Being alone with your thoughts, giving yourself time and attention is a great way to relax and unwind.
9. Sleep and nutrition. A deep, full sleep restores the entire body, and a balanced diet will ensure the proper functioning of nerve cells.
10. Positive thinking. Pay less attention (preferably to avoid) negative events and information.
11. Lower the bar. Excessive demands on oneself and others depress, frustrate, and lower self-esteem. It is necessary to focus more attention on achievements and successes. Do not forget to praise yourself.
12. In some cases it will help change in the usual environment.

Breathing exercises to relieve stress

To relieve stress and calm the nerves, psychologists also advise breathing exercises. Breathing is directly related to heart rate. By changing its pace, we can control the heartbeat, which reacts to stimuli. In addition, breathing exercises enrich the body with oxygen.

A set of breathing exercises can help you cope with stress.

There are many breathing techniques:

• Slowly inhale air through your nose, hold your breath for a few seconds, exhale through your mouth. In the process, you can visualize how negative emotions go away with each exhalation.
• Inhale air with a short jerk, exhale slowly with an onslaught. Repeat several times.
• Yawning can help combat nervousness. In order to provoke it, you must close your eyes, raise your hands up, open your mouth wide and inhale.
• Breathing in a square. It is necessary to find an object of the appropriate shape (TV, window, picture). Each element of the exercise is done in 4 counts. First you need to look at the upper left corner, take a breath. On the upper right, hold your breath. Then descend to the lower right corner and exhale. On the bottom left - relax, smile.
• Diaphragmatic breathing (belly breathing). Relax as much as possible while sitting or lying down. Put one hand on your stomach, the other on your chest. When inhaling, the chest should remain motionless, and the abdomen should rise. Breathe for a minute and then take a break. Take several approaches.

Beginners may feel dizzy when exercising. With practice, this will go away.

The prerequisites are a comfortable environment, a comfortable position (preferably sitting with a straight back), slowness, awareness. It is very important to listen to your own bodily sensations while performing breathing techniques.

Physical activity to normalize the condition without medication

Exercise promotes the production of endorphins, the hormones of happiness. It can be classes in the gym, running, walking, yoga, dancing, even cleaning the house. The main thing is that the loads are to your liking.

It is very useful to walk in the fresh air, to contemplate nature. Lack of oxygen leads to poor mood. If it is not possible to go outside, then it is necessary to ventilate the room more often.

Aromatherapy for nervous tension

Aromatherapy is one of the most effective ways to relieve stress. There are many scientific research, where the direct influence of odors on the mental and physiological state of a person is proved.

Fragrances can improve your mood. table

Aromas can improve the emotional state, strengthen the immune system, and increase the efficiency of the brain. Essential oils can be added to cosmetics, bath, aroma lamp.

With nervous tension help:

• Citrus oils(bergamot, orange, tangerine, lemon, grapefruit). They strengthen the immune system, cheer up.
• Flower oils(chamomile, jasmine, lavender, rose, geranium, lemon balm, juniper, lotus). They have a sedative effect.
• Wood oils(cedar, sandalwood, patchouli, incense, camphor). Relieve fatigue, help to relax.
• Herbal oils(tea tree, mint, eucalyptus). Helps to improve physical condition.

Meditation as a way to get rid of nerves

Psychologists advise another way to calm the nerves and relieve stress - this is meditation. The method, known for a long time, has a beneficial effect on a person: the work of the cardiovascular system is normalized; concentration of attention improves; stabilizes the emotional background.

Before starting meditation, you need to choose a quiet, comfortable place, as well as musical accompaniment.

The process itself takes about 15 minutes and consists of the following steps (basic meditation):

• practicing a comfortable posture (back straight, hands on knees);
• establishing calm deep breathing, concentration on it (breaths can be considered);
• visualization of a comfortable, peaceful place (it may be fictional);
• alternating tension, as well as relaxation of all muscle groups (it is better to start with the lower extremities).

There is also such a technique as auto-training. This is a deliberate release of tension by the method of self-hypnosis.

Includes 6 basic exercises:

1. "Severity". Concentrating on the real gravity of the body. First you need to feel the weight of your right hand, then your left.
2. "Heat". It is necessary to focus on the sensation of warmth in the limbs.
3. "Pulse". It consists in the sensation of blood pulsation.
4. "Breath". It is built on the basis of previous exercises, unites them, complements them with calm inhalation and exhalation.
5. "Solar plexus". You need to feel the warmth between the navel and the edge of the sternum.
6. "Cool forehead." Focusing on the coolness in the specified area.

There is also the concept of affirmation, which is often confused with auto-training. Affirmation is a verbal technique for repeating positive statements over and over. It helps to develop self-confidence, tune in for success, and improve mood.

Affirmations can be said aloud, mentally, chanted, read, listened to in audio format, or recorded many times. They are repeated at least 2 times daily.

Ways to Reduce Anxiety During Pregnancy

Nervousness during pregnancy is a common condition. Emotional outbursts, mood swings, anxiety - this is not a complete list of the consequences of hormonal changes. However, when the stress becomes protracted, the consequences can be dire for both the mother and the baby.

How to calm the nerves and relieve stress: advice from a psychologist for pregnant women:

• A good rest. During such a period, it is important not to overexert yourself, to have a full healthy sleep.
• Nutrition. It should be healthy, rich in vitamins and minerals.
• It is possible to use classical methods to stabilize the body (aromatherapy, art therapy, meditation).
• Communicate more with people, you should not isolate yourself from society.
• Reading books, watching positive films.
• Frequent walks in the fresh air.
• Simple exercise.

Sedatives for stress

Today pharmacies offer a wide range of sedatives. Among them, medicines based on medicinal plants are considered the safest. They act gently on the body, providing a long-lasting effect. You can buy them without a doctor's prescription.

Popular sedatives include:

• Valerian extract(tablets, tincture, herbs for brewing). The active ingredient is the root of Valerian officinalis. Has a calming, analgesic effect. 1-2 tablets (20-30 drops) are taken three times a day.
• Persen. Capsules and tablets with valerian, mint, lemon balm. The remedy quickly relieves anxiety, irritability, chronic fatigue. Take 1 tablet 2-3 times a day.
• Dormiplant. The tablets contain valerian root, lemon balm leaves. In addition to the sedative effect, it improves falling asleep, the quality of sleep.
• Sedavit. It is produced in the form of a solution, as well as tablets based on valerian, hawthorn, St. John's wort, mint, hops. Improves heart function, reduces anxiety, stress. It is taken 3 times a day, 2 tablets (1 teaspoon).
• Novo-passite(tablets, syrup). It has a calming effect due to St. John's wort, passionflower, valerian, hops, elderberry, lemon balm, hawthorn. It is taken 3 times a day, 1 tablet or 1 scoop.

Vitamins to support the state of the nervous system

The normal activity of the nervous system is impossible for the bases of vitamins and trace elements:

• Vitamin C. Ascorbic acid enhances immunity, relieves fatigue.
• Vitamin E. Necessary for the functioning of the brain, nervous and immune systems.
• Vitamin D. It is he who is responsible for a good mood, reduces the susceptibility to stressful situations.
• Vitamin A. Responsible for the regulation of sleep.
• B vitamins. They normalize the activity of the nervous system.
• Magnesium. Reduces anxiety.
• Iron. Responsible for brain activity, including the speed of reactions.
• Iodine. Has an effect on hormones.
• Potassium, calcium. Responsible for the connection between muscles and nerves.
• Phosphorus. Supports the functioning of the nervous system.

Replenishment of vitamins and microelements is possible with the help of ready-made complexes: Supradin, Vitrum, Neovitam, Magvit, Volvit.

Folk remedies for sedation

To reduce nervousness, you can turn to proven folk recipes.

All of them are based on medicinal herbs (roots, leaves, flowers), while they do not contain artificial substances:

• Meadowsweet tea reduces the excitability of the nervous system. A few pinches of a dry plant must be poured with 1 glass of boiling water. Drink like tea.
• Lovage helps with insomnia, heart pain. Chopped roots (1 tablespoon) are poured into a glass of cold water. Insist 4 hours. Take 2 times a day for half a glass.
• Infusion of mint and lemon balm will relieve nervousness and tension. Melissa (1 tablespoon) and mint (2 tablespoons) are poured with boiling water (1 l), insisted for an hour. Drink half a glass 3 times a day.
• Tincture of birch leaves. Chopped leaves (100 g) are poured with warm water (2 glasses). Insist 6 hours. Take half a glass before meals.
• Motherwort relieves severe irritability. Freshly squeezed juice is taken in 30 drops (per tablespoon of water) 2-3 times a day.

Correctly selected herbal remedies restore the body, helping it to cope with emotional disorders on its own without side effects.

Foods to Help Improve Mood and Quickly Relieve Stress

By listing recommendations on how to calm the nerves and relieve stress, the psychologist's advice emphasized the importance of proper organization of the diet. Our physical and psychological health depends on what kind of food we eat. Food should be varied, rich in nutrients.

Foods to help manage stress and maintain emotional stability:

• dark chocolate (30-40 g is enough);
• citrus fruits (lemon, orange, grapefruit, tangerine);
• seafood is a source of healthy fatty acids;
• cereals (cereals, cereals, bread);
• green vegetables (cabbage, sorrel, broccoli);
• orange vegetables (carrots, pumpkin);
• nuts (almonds, cashews, hazelnuts, peanuts, pistachios, walnuts);
• eggs, milk, liver (contain the greatest amount of vitamins).

Preventing nervousness is an important prerequisite for psychological health.

Help prevent stress:

• regular rest (not only with the body, but also with the soul);
• full sleep as protection of the body from traumatic situations;
• change of activity;
• proper nutrition is a source of body endurance;
• giving up bad habits(use of alcohol, tobacco)
• physical activity (sports, walks, dancing);
• the presence of interests, hobbies, hobbies;
• developing a sense of humor (laughter saves in any situation);
• increasing self-esteem, self-importance;
• communicating with people is a great resource for getting positive emotions;
• new impressions (attending events, making new acquaintances, traveling);
• the development of positive thinking, concentration on positive thoughts, finding the pluses even in the most unpleasant situations;
• dreams, fantasies as a stimulation for personal development.

Emotional instability affects the quality of life of many people every day. The question of how to calm the nerves and relieve stress is becoming more and more urgent every day. Adhering to the advice of a psychologist, you can easily move away from an unpleasant problem.

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