How to relieve stress and calm your nerves? Tips on how to calm the nerves after stress

The way of life of modern society requires from people a colossal effort, which often turns into stressful conditions. Parry the challenges of the time is extremely difficult, especially for residents of megacities.

Escaping the burden of unbearable nervous tension, many without first consulting with a doctor begin to use various drugs for stress, than they make themselves only worse, acquiring a new addiction. Very often this way is a dead end.

If you suspect serious problems with psychological health, then you are advised to pass a stress test. The latter, in different versions, is reduced to testing a variety of stress factors to identify the possible development of various diseases, most often associated with the heart. A stress test also has a number of contraindications. Therefore, you should first familiarize yourself with the complete list, if you decide to go through this study.

Further in this article, a number of simple but effective methods will be offered, telling how to relieve stress and calm nerves, and at the same time find emotional stability and immunity to external stimuli. However, it must be remembered that the following methods are suitable for the manifestation of primary signs of stress. If the nervous breakdown has progressed to a steady state, you should consult a specialist who will conduct competent nerve treatment and help you recover your lost internal health.

Deep Breathing

Since ancient times a close relationship between breathing, emotions and physical condition is known. The science of breathing is deeply worked out in the East. In the traditions of Indian yoga, it is known as pranayama. This technique is one of the most effective ways to deal with stress. At the same time, it is simple enough and everyone can do it.

So, how to relieve stress and calm your nerves with breathing? First you need to take a comfortable position. Best if you sit, be sure to straighten your back. Then it is necessary to put the palms of the hands on the navel area, the right top. At the same time, you need to imagine that under the navel is an air bag, which when inhaled is filled with air. The inhalation must be deep, successively filling the diaphragm and thorax with air.

When the breath is done, you can hold your breath for a moment, then make a slow, full exhalation. First, the diaphragm should drop, and then - the chest. The exhalation length should be twice as long as the inspiration length.

It is very good, if you exhale, you will mentally say the affirmation, for example: "I am absolutely calm" or "my body relaxed". At the same time, when choosing words it is important to remember that affirmations should always have an affirmative sound in the present tense and do not contain negative particles.

After you have done the whole sequence of breathing several times, your condition will improve noticeably. Exercising daily several times, you can deepen the state of relaxation and, having acquired a skill, reach it almost instantly.

Take a stroll in the fresh air

A good cure for stress is a walk in the fresh air. Ideal is the park, the shore of the pond, but a quiet city street, a square or a small square will fit. In addition to affecting the breathing, stress here helps to remove physical activity. It is important not to sit still and move more. By the same principle, there are soothing acts of sports, and any physical activity.

Take a shower

An excellent answer to the question of how to relieve stress and calm nerves, will be the decision to take water procedures. Bath or shower (better contrast) have a wonderful refreshing effect, not only on the physical, but also on the emotional body of a person, literally washing away accumulations of negative energy.

Try the power of positive thoughts

Phenomenal in its effectiveness, but not the simplest in performance, the treatment of nerves is based on the old truth, which says that the world around us is just a reflection of our thoughts. By changing negative thoughts to positive ones, we change the world around us. Thus, changing the angle of view, you can deal with all the reasons for stress. However, in order for this method to work stably and efficiently, it takes a certain skill, achieved by daily practice. Help in it can serve the same affirmations that were recommended above with a breathing exercise.

Treat yourself to delicious

Arrange yourself a holiday. Pamper yourself with something delicious. Best if it's sweets, specifically chocolate. The latter contains a hefty dose of dopamine - the hormone of happiness, so that both its effect and the process of the festive meal will help you to switch and raise your vitality and mood.

However, do not overdo it, otherwise you risk not getting the most useful habit.

Catch positive in the company of others

Another excellent protection against stress is communication with people who are pleasant to you. Probably everyone has such buddies, stressors who, due to their ease, positivity and gaiety, are able to disperse the gloomy clouds in your head. Contact with such people more often, gain from them positive energy and learn from them an easy attitude to troubles and worldly difficulties. The main thing is do not load them and do not complain about your ups and downs. Just relax.

Take care of cleaning

The method is not for everyone, of course, but still very good. Find houses in a blockage - in closets, pantry, basement, in the kitchen, in the bathroom, in the computer, in folders with papers, etc. - and disassemble it. This will help you to distract your thoughts, and at the same time to do a useful job, which your hands did not reach. In addition, there is a subtle relationship between the ordering of the surrounding space and the order in the thoughts and feelings. When you systematize what surrounds you outside, then what is inside of you is automatically systematized. Thus, cleaning helps to deal with the burden of internal problems at a subconscious level.

Take refuge in the healing power of silence

If you have the ability not to wind yourself and easily switch to positive thoughts, then some time spent alone in silence can help you. Disconnect the phone, forget about the computer and completely isolate yourself from external noise. This will help you calm down, relax and deal with your cockroaches.

However, if the state of loneliness acts depressingly on you and you are only inclined to panic, the treatment of nerves in this way is not for you.

Do not forget about sleep

Nervous exhaustion is a direct road to stressful experiences. Therefore, an excellent cure for stress is a dream. Find the time at last and get a good night's sleep. Often after this, all symptoms of a breakdown like a hand removes. But even if this does not happen and, waking up, you will still experience emotional discomfort and anxiety within yourself, recharging in a dream will help you become more resistant to destructive experiences and will give you the strength to overcome the corrosive influence of any negative.

Meditate

Another eastern method of achieving serenity is meditation. Ideally, deep, effective meditation involves at least 20 minutes of practice per day. Not everyone can find time and place for this. Therefore, it is important to do as much as you can. It is best in the morning to immediately neutralize negative emotions.

As for the methodology, there are many ways that you can find in the specialized literature. The easiest way is to sit comfortably, straighten your back, relax, close your eyes and concentrate on breathing, without being distracted by thoughts. This simple exercise with regular execution will literally transform your life.

Smile!

It is known that positive emotions cause a smile. But there is also a psychological trick that makes it possible to reverse the process. To do this, just smile. Even if a false, strained smile, but will shine on your face. Then the deceived subconscious will be forced to adjust and provide you with an appendage a charge of positive emotions.

This relationship is proven by scientists and works great. Try it and see for yourself.

Try to warm your hands

On a similar psycho-physiological connection, another wonderful way is based on how to relieve stress and calm nerves. You just need to warm your hands. The fact is that during stress, the body automatically redistributes the blood streams, most abundantly supplying it with the brain and heart. Because of this, the hands tend to get colder under stress. Using this dependence, you can reprogram the body. If you warm your hands, the brain will decide that the stressful situation is behind and normalize your condition.

Stock up with oranges

No worse than many pills, from stress helps to get rid of the scent of citrus. This can be a real mandarin orange or orange essential oil, evaporated in an aroma lamp (in the latter case, the oil should be only natural). The secret is that the smell of citrus stimulates the release of norepinephrine - a hormone associated with mood and emotional well-being. Increasing its dosage in the blood significantly helps to cope with stress.

Knowing this ability of citrus, you can arm yourself with an anti-stress shield. To do this, you need to drop a couple of drops of essential oil of the same orange or grapefruit on the handkerchief or the edge of clothing.

Do not deny yourself a cup of tea

How to treat stress, you will tell green tea. The latter has a unique feature: thanks to L-theanine, which is part of its composition, it significantly reduces anger, fatigue and other stressful symptoms.

Pour cold water on your wrists

Among the many ways of how to relieve stress and calm nerves, there is also an original one, like ablution in the cold water of the wrists of the hands. In these places are the paths of large arteries, so cooling this zone will help cool the blood and, as a consequence, normalize the emotional background.

For the same purpose, you can apply a few drops of cold water (or even attach pieces of ice) to the area behind the ears - to where the spirits are usually applied.

Eat Vitamins

The last tip is connected with a trip to the pharmacy. However, instead of various drugs and pills, you are advised to buy some vitamins from stress there. Usually they are presented in various complexes in a large assortment. Picking up what you need, drink the course. This you will not make yourself worse, as with the use of many drugs, but only strengthen your immunity.

Conclusion

As many scientists say, most of the diseases in our time have a psychosomatic nature, that is, it results from an incorrect psychological and emotional state - from constant stress, irritation, anger, anxiety. Therefore, before you grab the pills for stress, it is important to understand that they only remove the consequences. The root of the problem is in ourselves, in our mind. Hence the deep dependence of our psychological health on the ability to introspection - the skill to look inside ourselves - becomes obvious. And in order not to be tormented all my life by the question of how to relieve stress and calm nerves, it is first of all necessary to understand yourself, to learn to think positively, to relax and to instill in yourself the skills of mental self-discipline.