Health

How to relieve stress and calm the nerves? - Effective tips and tricks

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Knowledge of how to relieve stress and calm nerves today will be useful to all

One in question "how to relieve stress and calm nerves?" sees a constructive solution. The other bypasses this delicate task, and the third, using the calculations of the first and the caution of the second, uses in practice the struggle with stress and tension with a smile.

In pursuit of time, advanced technologies, finances, and household chores, we forget about ourselves. We remember only in the hour of illness, depression and stress

What causes stress?

We live in a fleeting era. Another two decades ago, a man dreamed that a computer could fit in his pocket. This has become a reality. Protein shakes displace food, and flying on cars with wings can be accomplished by mastering Transition - a transforming car.

In pursuit of time, advanced technologies, finances, and household chores, we forget about ourselves. We remember only in the hour of illness, depression and stress. That is, at a time when they are inevitably left to themselves. But these experiences destroying the heart and soul can be reduced to zero. It is enough to follow a few simple recommendations.

But these experiences destroying the heart and soul can be reduced to zero. Just follow a few simple guidelines.

The best way to overcome stress is to avoid it.

Discounts and conflicts in the family circle, perhaps, occupy the top line of the stress rating. Anger and hidden resentment overwhelm the whole family space. Often, these emotions are only part of the mental storm, introduced to the hearth from external sources. Problems at work, financial difficulties, endless traffic jams of the metropolis - the diversity of stressful situations exceeds the limit. There is a way out: take a deep breath, then exhale and analyze family relationships alone with yourself:

  1. Is your opinion sufficiently objective in relation to the household? Do not you go too far in communicating with them?
  2. How critical are you to yourself? Is this criticism objective? Missed nothing?
  3. Do you have too high requirements for the family? Do you remember to evaluate their strengths and capabilities?
  4. What will happen to you if the family suddenly becomes? Totally. Have you thought about it?
  5. Did you smile at them today? Hugging them? This is extremely uplifting.
  6. When was the last time you gave them gifts? After all, donation is doubly more enjoyable.
  7. Silence is gold. Never tell anyone about quarrels in your family. People still do not understand other people's problems. To comprehend someone else's situation, you need to go the way of this person.

Self-analysis and questions to yourself - the first step on the path to dealing with stress

Tip! Evaluation of their actions is a good reason to calm down and soberly assess the home environment.

On the advice of psychologists

Stress - the main enemy of our health. At the same time, stress is an absolutely normal mental reaction that prepares the entire body for physical activity. At the moment of intense experience, the body gives a signal, hormones are released, muscles tighten, nerve impulses are activated, and blood pressure rises.

If such emotional and physical stress loads occur systematically, without the development of muscle energy, but with the release of hormones, then this will lead to serious diseases. Therefore, this must and can be fought. How to calm the nerves with the help of muscle activity and relieve stress, tips to eliminate which psychologists give:

  • Physical activity. At the moment of emotional excitement, it is necessary to perform such active physical exercises so that the body is at least a little freed from the compression formed at the moment of stress. Jogging or squats will help relax muscle tissue and work out that part of the hormones that have been thrown into the body.

Aroma baths and baths with essential oils will give magical moments of getting rid of stress.

  • Aromatherapy. It is necessary to find for yourself those smells, those aromas that will lift your spirits and help to relax the whole body. Aroma baths and baths with essential oils will give magical moments of getting rid of stress.
  • Breathing technique. Standing or sitting, straightening your back and relaxing your shoulders, alternately take deep, even breaths through your nose, and exhale with your mouth slightly open. 10 repetitions.

Tip! Develop a program of behavior for a particular situation - the nervousness is greatly diminished.

Sound stress relief

Sounds, like aromas, can work wonders with our mood. The laughter of a child, the purring of a cat, the chirping of a cricket evoke ambiguous emotions, and the retro melody that is pleasant to the heart brings back memories that warm the heart. Record in your mobile phone the music or sounds that will accompany and improve the mood.

The sounds of nature will help to escape from everyday worries, relax your body and plunge into the world of illusions, taking the stress and tension behind you.

  • Sound of the surf. Closing your eyes, you can imagine yourself sitting on the ocean: endless waves roll up to your feet and dissolve on the sand.
  • Crackle fire. It will remind you of past childhood and youthful nightly gatherings.
  • Trills of birds. One of the touching meditative sounds. Mentally transfer to fabulous forests.
  • The murmur of the stream. Emerging in a small trickle from the crevice, it breaks into rocks.

The sounds of nature will help to escape from everyday worries, relax your body and plunge into the world of illusions, taking the stress and tension behind you.

Tip!For certain groups of people, the complete absence of sounds is a real relaxation. Experiment with sounds and choose the one you like in your collection.

Children and cats - relaxation geniuses

In the modern world, after a hard day’s work, it is difficult to find the strength of both moral and physical. Fatigue, nervous tension, pain in the body - this is the baggage that we carry with us and accumulate every day.
But as it turns out, getting rid of this burden is quite simple. There is one exercise, the 30-minute execution of which replaces a full sleep, and 10 minutes is enough to restart the body during the working day.

Children and animals - homemade anti-stress

It consists in lying on your back on a smooth, hard surface, for example, on the floor and noticing those muscle groups that are tense without need. Then deliberately try to relax them. And so on. A lesson can last indefinitely, but it brings a tremendous amount of benefit.

Exercise is based on monitoring babies and cats, or rather, how they sleep. If you put a cat or child on soft sand and gently lift when they fall asleep, we will see a strikingly even imprint. The fact is that these beloved creatures very evenly distribute body weight over the entire area of ​​contact with the surface on which they lie.

If an adult person does the same exercise, then only marks from strongly depressed shoulders and the sacrum will remain on the sand. The remaining parts of the body, due to the constant, chronic tension of the muscles, have little contact with the sand and are not imprinted on it.

Tip! To be like cats and children, you need to try to completely get rid of muscle tension. His nerves calm down, stress goes away.

Sport and stress - who wins?

It is possible to talk for a long time about the advantages and disadvantages of intensive sports, but as a means of nervous tension and stressful states, physical exercise occupies a dominant place.

Sport will clear the brain and invigorate the body.

It has long been established by science that the most acceptable way to neutralize the release of excess hormones (adrenaline and norepinephrine) during tension is active sports.

Physical activity improves:

  • muscular framework;
  • tendon elasticity;
  • circulation;
  • lymphatic drainage.

Systematic stresses worsen the immune system, which makes a person susceptible to infectious diseases. Regular exercise contributes to the development of the hormone of happiness - endorphin, actively fighting stress.

Yoga classes will bring peace, relax the muscles and tension in them, bring all the organs in tone and add vitality.

Yoga classes will bring peace, relax the muscles and tension in them, bring all the organs in tone and add vitality

Swimming has a vital effect on most muscles. With its help, metabolic processes are activated, blood vessels are strengthened, the blood is saturated with oxygen, stress recedes.

Tip! Regular sports activities produce a tab on persistent stress resistance.

Stress relief on the couch

For young mummies who have a baby in their arms, the methods listed above are not suitable: a lot of trouble with the child. But how to relieve stress, get rid of tension and calm the nerves at home? There is a whole set of exercises for relaxation, and it is not necessary to leave the walls of your apartment.

  • Breath of the stomach. Slowly take in the air with your nose, first puffing up your belly, and then raising your chest. Exhale everything in the same sequence: first the abdomen, then lower the chest.
  • Breathing 2. In no hurry, inhale deeply, then pause and exhale slowly. Try to keep the inspiratory length, pause, and expiratory length the same.
  • Belly laugh Lying on your back, fold your arms over your chest. Start breathing with your belly. Then make oscillating movements of the abdomen, as if laughing. Hands on a breast should not move, but a shiver should detonate.
  • Balloon. Stand erect by lifting and straightening your arms above your head, imagining yourself flying a balloon. Inhale - strain all muscles as much as possible. On a slow exhale, the balloon slowly deflates and you relax with it.

Young moms who are tired of their home chores can relieve stress from the couch

Tip! Combine relaxing breathing exercises with aromatherapy and baths, then stress will recede much faster.

Stress pills

When treating and carrying out preventive methods, one should take into account not only the physical but also the emotional state of the person. How and how to calm the nerves, to help the body relax and relieve stress, what drugs will be needed for this?
We live in a crazy rhythm that sets the lifestyle, behavior in society and family, mood and habits, the appearance of stress and neurotic states.

Characteristic states of neurosis:

  • irritability;
  • feeling of depression;
  • anxiety, tearfulness;
  • fast fatiguability;
  • feeling of hunger or reduced appetite;
  • migraine;
  • decreased libido.

These serious symptoms, if you do not pay attention to them, can "develop" into autoimmune diseases. One of them is rheumatism. Therefore, timely access to a doctor will help to cope with the onset of the disease.

All medications should be taken only after consulting a doctor.

Drugs designed to arrest the first signs of neurosis - a consequence of stressful conditions:

  • antidepressants (Prozac, Paxil, Fevarin, Azafen, etc.);
  • Nootropics (Piracetam, Glycine, Fenotropil, Mexidol, etc.);
  • anxiolytics (tranquilizers);
  • neuroleptics (prescribed only by a psychiatrist);
  • herbal preparations (valerian, chamomile, lemon balm, etc.);

Tip!Medicines will be useless if you do not change your attitude towards stress.

Turn to face stress, and he will turn his back on you.

Stress does not arise externally, is not an independent subject. It is born inside, as a response to external stimuli. Therefore, different people have diametrically opposed views on the same subject. The fact that one painfully reacts to an inadvertently dropped word, the other will not even hear it.

No need to worry about what your colleagues, friends, neighbors in the stairwell say about you: you know who you really are, and their opinion is distorted by the "picture of the vision" of the external world

Attitude towards work should not rise above your head. If something does not work at work, it does not mean at all that you are a stupid worker and this is your personal failure.

No need to worry about what your colleagues, friends, neighbors in the stairwell say about you: you know who you really are, and their opinion is distorted by the "picture of the vision" of the external world. And these people do not change. Nobody changes at all. Therefore, in order to be less nervous, you need to change your attitude towards stress, people.

Do not participate in the "corporate" gossip and bypass the squabbling, so as not to be involved in a dispute or pointless dialogue.

And if you are in a stressful situation, you need to conduct a thorough analysis: "What did I do?" - or: "What did I not do?" Because in some cases inaction is worse than action. Constructive criticism of your steps towards a stressful situation, during times of stress, as well as the elimination of consequences - will help you gain experience and avoid such moments.

Sincere smile is the best medicine for stress

Smile more often. Believe me, if swear words fly in your direction, and a smile from you to your interlocutor, then your opponent will be disarmed. The source of wisdom is in balance, and the source of confidential conversation is in a smile.

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