How to calm down in a difficult life situation. Library of Psychology. The obsessive thought that you could be better

Sometimes stress can catch you off guard and seriously harm your productivity. In his book “No Stress. A Scientific Approach to Combating Depression, Anxiety, and Burnout,” author and physician Mithu Storoni shared emergency strategies you can use to cope with your emotions in a stressful situation.

In our hectic age, stress is mostly of a psychosocial nature: we are exhausted by rude passers-by, demanding bosses and eternal problems on the roads. Our emotional flexibility opens the door hospitably to stressors.

Previously, such a reaction would have helped to buy time and save your life, but today, on the contrary, it becomes a threat. Such sensitivity of the emotional brain can play a cruel joke on you: if in a light storm it sees a tsunami, and it perceives a passerby accidentally pushing you as an earthquake, then an ordinary rainy day feels like the last day of Pompeii.

Over time, the emotional brain gets used to being in constant tension and is unable to return to normal, although it is much easier to survive a rainy week than seven days of a hurricane.

Managing Emotions

The emotional brain is like a flint for cutting away physiological stress. As soon as a sheaf of sparks hits him, the stress reaction flares up. Because of chronic stress The emotional brain is constantly working at its limit, and even a small flame can cause a fire. This should be avoided.

Realizing that your emotional brain is about to explode, try to calm and distract it, switch to something else, or simply do not react. Of course, you must have remarkable endurance.

If you don't want to be controlled by negative emotions, develop self-control skills and learn to regulate your behavior. People who can control themselves cope better with stress: they are less likely to regard various events as stressful and react more calmly to stimuli. When studying brain images, it was possible to find at least one part of the rational brain involved in the formation of self-control, we're talking about about the dorsolateral prefrontal cortex, or dlPFC.

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It is also involved in behavior management, an advanced version of self-control. At long-term stress The dlPFC becomes damaged, increasing the likelihood of developing depression.

People who practice meditation find it easier to concentrate. To hone your emotion management skills, you need to practice: redirecting attention from emotional stimuli to something pleasant or simply switching to something else. Long-term concentration will require a certain amount of aging.

You can go the other way: try to look differently at what could cause stress. This approach is called cognitive reappraisal. It is provided by a clear, rational brain. He usually has several strategies for managing emotions: depending on the severity of the situation, he will select the most suitable option for you, and you will calm your emotional brain.

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For example, if someone pushes you on the street, you can convince yourself that it was an accident, and the rising anger will fade away. If a terrible accident happened before your eyes, you will try to throw what you saw out of your head, because it will not be possible to change the event.

In stressful situations, it is almost impossible to combine emotions and reason. This is why, when you are depressed, you cannot concentrate and calmly think about the problem. If you want to prevent attention from slipping and emotions from taking over behavior, the rational brain must always be fully armed.

Play

If you're upset but trying to hold back an avalanche of negative emotions, you need something to distract yourself with. It is important to occupy the rational brain as quickly as possible with a task that requires unconditional concentration. Games on your smartphone that absorb all your attention and train your working memory and logic are quite suitable for this.

The effectiveness of this approach was proven by the authors of a small controlled randomized study: they asked eleven healthy volunteers to recall all the most unhappy events in their lives, and turned on gloomy music in the background to put the subjects into a state of sadness and sadness.

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When participants reached the desired condition, they were given a task in which working memory should be used, or they were asked to play Tetris, a game that develops spatial thinking.

In the first case, volunteers were shown numbers on a screen and asked to add each new number to the previous one. Members of the control group simply watched the cross on the computer screen the entire time. Brain imaging has confirmed that Tetris and working memory tasks help reduce emotional brain activity. In sad subjects who were busy doing something, the activity of the amygdala was lower than in the control group.

• If you can't recover from a stressful situation, play games like Tetris or do exercises to train your working memory. Continue until you are able to completely immerse yourself in the game and at least temporarily forget about what is bothering you.

Enter a state of flow

The concept of flow was first proposed by Mihaly Csikszentmihalyi. The state of flow implies complete immersion in the process of activity, when all thoughts and sensations that are not related to it disappear. The task must be challenging enough to interest the rational brain, but also manageable so that you are not put off by the sheer difficulty or stress of doing it.

It is best if the activity includes several small tasks and you need to try hard to solve each of them. One completed task prompts you to immediately take on the next, spurring your rational brain.

• Gradually, a continuous carousel of new tasks, satisfaction from their completion and motivation gains momentum, keeping the rational brain in working order for a long time. At this time, it is very difficult for the emotional brain to pester you with useless negative emotions. They often appear when we are bored; In Flow, Csikszentmihalyi describes many people who are able to induce a state of flow while working and cope with boredom. For example, a worker who spends hours assembling parts in a factory may set himself the goal of assembling as many parts as possible in the shortest amount of time so that he does not become bored with the monotonous work. According to the author, a state of flow often occurs during yoga, music and sports.

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• You can block out the dark thoughts that overwhelm you as a result of stress by inducing a flow immediately after a stressful situation. The longer you stay in this state, the longer you will be able to keep your emotional brain in check. People who use this useful skill in everyday life, feel better and worry less. The state of flow cannot be achieved during relaxation or rest, but can only be experienced during vigorous activity.

• Try to induce a flow state immediately after experiencing stress.

• Find as many ways to get into a flow state as possible.

• If you're starting a new business, try organizing it so that it feels like a challenge rather than a series of simple (and boring) items.

By viewing your work as an opportunity to get into a state of flow rather than as a source of stress, you will feel happier.

“Life is a comedy for those who think and a tragedy for those who feel,” said Finnish writer and journalist Martti Larni. And what kind of life would we choose?

Each of us experiences various small troubles throughout the day that make us nervous. Fortunately, the big ones that make us nervous don’t happen very often. However, the inability to calm down and daily stay in an excited state will end sooner or later.

Anger, resentment, dissatisfaction, indignation, indignation and other similar feelings drive us to such an extent that we immediately want to break something, kick something, or even kick someone. And not everyone manages to resist such temptation.

And even if you later have to regret what you did, the tension has subsided, the person has calmed down. The previous feelings that forced him to explode are replaced by remorse, regret, and tears. Some people in stressful situations grab a cigarette, a glass, or “eat up” the stress by emptying the refrigerator.

Is it possible to calm down in another way without causing damage to your health? Psychologists believe that it is possible and suggest using several recommendations.

1. Treat nervous tension or stress consciously

To do this, you need to learn more about the mechanism of stress.

The word “stress” itself entered our everyday life relatively recently. By this we usually mean increased psychological stress in response to the influence of unfavorable factors. It’s unlikely that any of us have thought about what happens in our body at the moments when, for some reason, we start to feel strong.

Briefly, it can be described as follows: in response to a stress factor - a stressor, a small gland called the pituitary gland, which is located at the base, activates the hormonal system. The thyroid gland releases an increased amount of a hormone called thyroxine - and we become irritable and nervous. The adrenal glands produce adrenaline, the anxiety hormone, which rapidly increases metabolism, activates the cardiovascular system, and increases the heartbeat. They also secrete the hormone norepinephrine, which prepares the brain and body to respond to stimuli and adapts the body to stress.

Thus, at a moment of strong nervous tension, a command is received from the body to tone the whole body, and this is ensured by the hormonal system. Thanks to hormones, physical activity increases, muscles tense, because in case of danger, which is signaled by stress, a person must either attack or run away.

That is why he cannot calm down quickly. The body first needs to “work off” stress hormones. Words from others like “Calm down immediately!” cause him even more indignation.

2. Physical activity will help you use and “work off” stress hormones.

During physical activity, physical discharge occurs: stress hormones that have been produced in response to a stress factor are “burned” and at the same time, happiness hormones - endorphins - are produced. That's why, when you're feeling stressed, it's worth doing some intense physical exercise. If time permits, you should go to the gym (they say that strength exercises will be most effective in this case), the swimming pool, for a jog, or a walk. And even wash the windows or clean the apartment.

To relieve nervous and muscle tension, you can do several gymnastic exercises:

Reaching for the stars

Let's stand straight, put our feet shoulder-width apart. Taking a slow, deep breath, we stretch our arms up and stretch as if we want to reach the ceiling. As you exhale, lower your arms;

Stretch your shoulders

We take the same starting position as in the first exercise, only we put our hands on our shoulders. At the moment of inhalation, we raise our elbows as high as possible and throw our heads back. As you exhale, we return to the starting position;

Wrapping your legs

We sit on a chair, pressing our legs towards ourselves. The toes are on the edge of the chair, the chin is between the knees. We wrap our arms around our legs and press them to our chest as tightly as possible. After 10 seconds, sharply loosen your grip;

These exercises need to be repeated several times. They relax the muscles of the shoulders, back, and neck.

A great way to relieve stress is sex. During intimacy, endorphins are released - hormones that affect nervous system therapeutic effect and contribute to emotional relief.

Physical activity not only allows you to calm down, but also develops resistance to stress. Nordic walking with poles, swimming, cycling, etc. are methods available to everyone for the prevention of neuroses and stress.

But what to do if you need to relax quickly?

3. Do breathing exercises

Breathing exercises will help restore emotional balance.

Slow inhalations and exhalations

We slowly inhale air for 4 seconds, hold our breath for 5-6 seconds and exhale slowly over the next 4 seconds. Repeat this exercise up to 10 times;

Breathe with your belly

We take a sitting position, slightly raise our chin and take a deep, slow breath, first filling the stomach with air, and then the chest. We hold the air for a few seconds and make a slow exit, first releasing the air from the chest, and then drawing in the stomach. Repeat 10–15 times;

Inhale and exhale alternately through the left and right nostrils

We take any relaxed position and close our eyes. Close the left nostril and inhale through the right, holding your breath. Then close the right one and exhale through the left one. Then we do the exercise in reverse. We repeat it several times.

4. Resort to aromatherapy

You can “escape stress” with the help of some essential oils. They are sold in pharmacies and can be kept just in case in your desk, purse and at home. If necessary, apply a few drops of anti-stress oil to your temples or wrists.

Oils of orange, lavender, mint, lemon balm, cedar, and bergamot relieve nervous and muscle tension, restore energy and improve mood.

To create a peaceful atmosphere in the apartment, a ceramic aroma lamp is useful, in the side hole of which a candle-tablet is inserted. You need to pour 5 - 10 ml of water into the upper part of the lamp, into which add a few drops of your favorite anti-stress essential oil (per 10 sq. m of room - 4 drops of oil).

5. Use folk remedies

A herbal infusion of thyme will help strengthen your nerves. Place a tablespoon of thyme in a jar, pour in 0.5 liters of boiling water, cover tightly with a lid and leave for 40 minutes. Divide the resulting infusion into three servings and take them throughout the day.

6. Practice meditation

People underestimate the importance of relaxing the mind and body. Some people think that this is not serious, while others think that this activity is exclusively for those who do yoga. And yet, its benefits for mental health are supported by numerous scientific studies.

Let's try to calm our nerves with the simplest meditation: we'll just sit in a comfortable way, close our eyes and focus our attention on one thing for 10 minutes, for example, counting, on a candle flame, trying not to be distracted by any other thoughts. Over time, giving your nerves a short break in this way and calming your mind will become increasingly easier.

7. “Feed” your nerves correctly

During times of nervous tension, the body especially needs nutrients, and especially in protein, vitamins E, A, C and B vitamins. For example, under severe stress, the body's need for vitamin C increases 75 times!

If they are deficient, stress resistance is significantly reduced, because they are necessary for the normal functioning of the pituitary gland. Thus, the ability to overcome nervous tension to a large extent depends on how complete our nutrition is.

8. Develop the correct perception of any situation

Situations when it is impossible not to worry and not be nervous do not happen very often. Usually we do this for trifles that are not worth attention. We remember: “It doesn’t matter what happens around me. What matters is how I feel about it” - and let’s try to approach troubles philosophically.

If you feel that your nerves are starting to get crazy, it’s time to get your psycho-emotional background in order. Find out the root cause of your anxiety, try to get rid of the problem in as soon as possible. Depending on the severity of the stressful situation, rely on your own strength or seek help from a specialist.

Causes of psycho-emotional disorders

• unbalanced diet;
• improper sleep patterns;
• negative thoughts;
• constant stress;
• weak nervous system;
• frantic pace of life;
• frequent exposure to noise;
• overload with various information.

1. Get rid of perfectionism. You need to accustom yourself to the fact that everything in life cannot be perfect. Change your views on existence. People will never adhere strictly general rules and moral principles.
2. Manage your personal time. Plan your day correctly. Have time to deal with work and personal matters, but you should not be in a particular hurry. Prioritize important things, then unimportant ones.
3. Think positively. Don't let life's troubles negatively impact your subconscious. Try to minimize watching TV and news in the world. By and large, you are unable to fix anything, and the resulting negative emotions can settle in your head for a long time.
4. Develop stress resistance. Start visiting the pool, force yourself to run at least 20 minutes a day. Normalize your diet, eat more sweets. Maintain a drinking regime; lack of moisture in the body leads to mental disorders. Avoid watching violent and scary films.

Ways to calm your nerves

It is considered a big mistake that during times of stress a person tries to remain inactive and calm down while lying on the bed. A critical situation can develop jitters or heaviness throughout the body. Such sensations are caused by a surge of adrenaline that needs to be eliminated. The solution is to give free rein to your emotions in sports or to relax your body.

Method number 1. Physical activity

1. Give yourself 1.5-2 hours of free time and, if possible, go in for sports. Rely on personal preferences.
2. Any sport helps to cope with enormous stress. You can simply go out with friends more often for long walks or ride bicycles.

Method number 2. Water procedures

1. After every hard day at work, make it a habit to relax in the shower or in the bath. Water can directly affect the body's receptors, producing a positive result.
2. If the apartment has a bathtub, it is worth adding sea salt, herbal decoctions or essential oils to it. The substances are also good at calming the nerves. For a more cozy atmosphere, light candles and turn on calm music.

Method No. 3. Aromatherapy

1. Visit a specialty store that sells various relaxation products. Buy scented candles and related products.
2. Choose unobtrusive scents. Also use incense sticks. Essential oils can be added to body creams and hair washes.

Method number 4. Relaxation

1. Relaxation is considered an effective way to relieve stress. Turn on calm music, think about pleasant things. You can take the “Lotus” position and do breathing manipulations.
2. Take a deep breath and slowly release the accumulated stress. Feel your body, try to tense almost all muscles alternately and relax them.

Method No. 5. Self-massage

1. You can stimulate the nerve endings in your body yourself. It's no secret that skin has many receptors.
2. Stretch the palms of both hands, then proceed to the feet. Next, do a light head massage. Spend at least 5 minutes on each zone.

Method number 6. Walking barefoot

1. Experts say that there are countless nerve endings concentrated on the feet.
2. If you use a massage mat, you will thus provide positive action for everything internal organs. If possible, walk barefoot on sand, pebbles, or small shells.

Psychological therapy

1. Find a passion. Find yourself in a certain hobby that will bring pleasure and will occupy all your personal time. Look through photo albums or good films. Listen to classical light music or sounds of nature.
2. Count to yourself. When experiencing anger, start counting to 100 to yourself. Repeat the numbers slowly and monotonously. The technique also helps with sleep problems. If you reach a hundred and the anger does not go away, repeat the procedure in reverse order.
3. Start drawing. No one is telling you to become an artist; it is enough to purchase paintings aimed at art therapy. Magazines are designed for adults with different abstractions. The activity is considered entertaining and effective against stress.
4. Go shopping. It has long been known that the best antidepressant for girls is a long shopping trip to buy the things they like. No matter how strange the procedure may seem, it works. Men can also distract themselves with a similar activity, the only difference is the product purchased.

1. Palm massage. The method is especially effective because it is practically invisible to others. Start kneading your palm with the thumb of your other hand. Smoothly move to the phalanges. Next, apply slight force to the nail plates.
2. Imagination. In a stressful situation, if possible, close your eyes and distract yourself. Present the picture and desired outcome of the problem. A detached theme is also suitable; you can simply imagine picturesque nature, sunny beaches and the sea. Try to immerse yourself in thoughts headlong, fantasize to the smallest detail.
If possible, take advantage physical exercise. Do some squats, do some exercises, or take a brisk walk down the street. Don't try to calm yourself down with tobacco. Such actions will only cause more harm.
3. Anger. An alternative to breaking dishes is paper products. Start tearing up newspapers and magazines. You can also roll up thick cardboard into a tube and close one edge, then all you have to do is scream at the top of your voice. The product will help to significantly suppress the sounds produced.
4. Water. After critical situation You should slowly drink a glass of water, then go to the restroom and wash your face. Apply cold water on the face, neck and shoulder area. Think about washing away all the accumulated negativity.

To get rid of stress, it is not necessary to immediately seek help from a specialist. It is enough to study several effective techniques. If possible, move away from negativity as soon as possible. If this fails, use home remedies. Don't let bad emotions dominate your mind.

Video: how to overcome stress and calm down

Stressful situations often disrupt our inner balance and sense of happiness. We offer you an article by Mark Chernoff about the most common stressful situations that we often find ourselves in and which we can successfully avoid and overcome in order to develop, live fully and experience happiness. How to calm yourself in a stressful situation?

Life should give satisfaction and gratitude, not patience and suffering.

How to stay calm in a stressful situation? Life requires patience, and stress can bleed, drain your energy and make it impossible to function effectively. You can't live a happy, successful, fulfilling life when you spend all your energy being patient and putting up with things that shouldn't be tolerated. Sometimes you need to insist on your own. So, Top 27 stresses in which you need to know how to survive a stressful situation.

1. Negative perception

If you choose to be unhappy, you will find a million reasons to complain and be dissatisfied. Choose happiness and you will find a million reasons to smile.

2. Don't engage in judgment and gossip.

Don't give in to the negativity and dramatic ups and downs around you. Be positive. Give people a piece of your heart, not a piece of your mind. Life is too short to waste it judging others and stirring up an issue that doesn't exist. Instead, lose yourself in gratitude and being significantly better than you need to be.

3. The obsession that you could be better

A small act of kindness is worth more than just a good intention. The feelings and thoughts you give others about themselves says a lot about you. Therefore, you need to treat people with love. Kindness is a very valuable gift that you can always afford to give to others. Always be kinder than you feel.

4. Self-critical thoughts

If you feel like others aren't treating you with enough love and respect, check your price tag. You may have subconsciously lowered your value. Because YOU are the one who determines your value to others by showing them what you are willing to accept for your time and attention. If you don't value and respect yourself with all your heart, then no one will ever do it.

5. Thoughts about a painful past

The first step to living the life you want is to leave behind the life you don't want. Letting go of the past is the first step towards happiness. You have to live in this moment. Stop being a prisoner of your past. Become the creator of the modern. Learn from your mistakes and disappointments, but don't punish or blame yourself for them. Live beyond your scars and focus on the greater opportunities that await your immediate attention.

6. Closedness

It is so difficult to forget the pain, but sometimes it is even more difficult to remember the pleasant moments of life. Life's scars do not give a feeling of happiness. Surround yourself with wonderful things, feel them.

Yes, life has a lot of gray and sadness, so you have to find the rainbow and capture it - feel it. There is beauty in everything; sometimes you just have to look a little closer to see it.

7. Expectations of perfection

Life will never be perfect, no matter how hard you try to be perfect. Even if you put your whole heart and soul into development, you will never reach a state of absolute perfection. There will always be moments of uncertainty, there will always be days when things don't go your way.

But over time, you learn that even the most imperfect, unpleasant situations can become better with a little love and laughter.

8. No personal responsibility

In every situation you found yourself in, positive or negative, the one thing in common was you. Responsibility means recognizing that no matter what has happened up to this point in your life, you are capable of making choices that will change a situation or change your thoughts about it.

9. Obsessed with control

When you are younger, you exhaust yourself trying to take responsibility and control over everything in your life, including other people and all situations. But one day you realize that you will never gain control until you no longer need to have it. Just don't expect life to be perfect. You are torn trying to control the outcome of everything that happens around you. Stop, take a breath, and remind yourself that the only thing you can truly control is the choices you make, and the amount of control you have is about the fear you feel.

10. Feeling guilty that it is not possible to carry out everything planned

How to free yourself from feeling guilty about things you can't do? How to quickly calm down in a stressful situation of this type? Yes, it's great to work diligently and consistently toward big goals, but don't beat yourself up for not doing more than you're capable of doing. Find a balance between activity and recovery. Learn to let go and relax when you need a break.

11. The idea that happiness can only be found in the future

If you smile directly at this moment, then you are doing it very correctly. The future is born in your every thought and action. Stop living and waiting. Live this day!

12. Don't appreciate what you have while you have it.

Sometimes we end up deceiving ourselves and others simply because we pay more attention to what we have lost rather than what we have. When we get little, we want more. When we get more, we want even more. But when you lose everything, you realize that it wasn't so bad. So don't look for something better every second. Instead of thinking about what you lack, think about what you have that many people don't have at all.

13. The list of problems is longer than the list of gratitude

What worries you takes control of you. Stress thrives when your worry list is larger than your gratitude list. Happiness thrives when your gratitude list is larger than your worry list. So find what you are grateful for. And remember that pretending to be happy when you are suffering and struggling is the lot of a strong person.

14. Internal resistance to what is happening

At this point, accept what is happening and love it. Know that what is meant to happen is happening, even if you feel difficult or uncomfortable. Feel the miracle by simply changing your viewing angle. And know that like all other things, this too shall pass.

15. Adversity shapes you.

Sometimes a transition, a change in life, is a great opportunity to let go of one situation in order to accept the best that is coming to you. Please never let life's uncontrollable circumstances shape you or give you a reason to be bad people. Life is meant to test your inclination and determination towards your goal. Stay strong. Shape yourself. Keep going. Keep evolving.

16. Social ladder

Knowing who you are is one thing, but truly believing it and living in accordance with your principles, nature and consciousness is another. Considering the social ladder, do not lose yourself in society. You won't be able to attract the right people into your life if you pretend that you are someone else. Be yourself, and if you can't find a group of people whose values ​​and consciousness match your own, be the source of creating such a group. Other people with the same values ​​and worldview will be attracted to you.

17. Paying too much attention to bad people

Wrong things happen when you trust and worry about bad people. Accept this fact. Don't let people who do so little for you control most of your feelings and emotions. Don't give too much time to people who rarely make time for you, or devote time to you when it is convenient for them.

Know your worth. Know the difference between what you get from people and what you deserve, and stand your ground. It's better to let them leave you than to walk all over you.

18. Dishonesty

In life and in business, our reputation is always more important than income and other material things. And our honesty is worth more than the thrill. The punishment for scammers is to live a life of mistrust and uncertainty. They live in constant fear that the people they deceived will also deceive them.

19. Insincere apologies

You can't just say an apology. You must show an apology—a desire to make the necessary changes. Don't make insincere apologies, and don't put up with those who do.

20. Excessive anger

The person who makes you angry controls you. Know this. Sometimes we think that hatred is a weapon that strikes people we don't like, but hatred is a sword whose sharp blade is directed against us.

21. Disputes with hostile people

When we are consumed by low frequency vibrations and negativity during arguments with negative people, we are devastated. Don't waste your words on people who deserve your silence. Sometimes the most powerful thing to say is just silence. Learning to ignore certain people is one of the main paths to inner peace.

22. Unforgiveness

You need to forgive others not even because they deserve forgiveness, but because you deserve peace. Free yourself from the burden of being a perpetual victim, and move forward with or without these people.

23. Old and ineffective habits

Just because you've always done it doesn't mean you have to keep doing it. Just because you've never done it doesn't mean you can't start now.

24. Empty dissatisfaction

Irritation and anger never help. Do what brings benefit and positive results. Just sitting today and complaining about what happened yesterday is a waste of life. It won't make tomorrow brighter.

25. Constant excuses

It is better to offer no excuse than to make bad excuses over and over again. So forget what you can't do. Focus on what you can do. Make a commitment to move forward, no matter what, and live each day within that commitment.

26. Constant routine

Remember that the most important currency in life is experience. Money comes and goes, but your feelings and experiences will remain with you until your last breath. So don't be afraid to change your routine and challenge yourself to get new life experience. Sometimes getting away from your routine is just what you need.

27. Excess and unnecessary things

When things don't improve your life, start getting rid of them. Life becomes easier when you remove things and people that make your life harder. Take the hassle out of life so you can spend more time with the people you love. This means getting rid of mental and physical clutter by eliminating all unnecessary things. It is important that you are left with only what is valuable to you.

14 ways to calm yourself down: Video

And remember that life is change, but development is additional function and opportunity. So choose wisely, starting today. Stop tolerating what shouldn't be tolerated. Let today be the first day of your new life.

Every day we experience stressful situations that leave a negative mark on our nervous system. AND modern man, like no one else, needs effective recommendations. How to quickly calm down to maintain your health and good mood?

We will tell you about the most effective methods that help bring your emotional state back to normal.

7 Best Ways to Calm Down Quickly

Aromatherapy

Aromatherapy is becoming increasingly popular as scents have been proven to have an effect on the brain. And this leads to relaxation and calm.

Orange and ylang-ylang ether have calming and uplifting scents. These broadcasts lift your spirits, putting you in a positive mood. In addition, these aromas block the effects chemicals causing anger, irritation, rage.

If you often get irritated, you can buy an aroma pendant. Drop a few drops of your favorite essential oil into it and always carry it with you. And in difficult situations just inhale the aroma several times and your emotional state will change.

Lavender and peppermint esters also have a calming effect. It is better to drip them into an aroma lamp or add them to water when taking a bath.

Warming drinks

If you don’t know how to quickly calm down and you don’t have ethers with you, then you can drink a hot drink. Green tea, decoction of mint, rosehip or chamomile are good. But it is not recommended to drink coffee, cocoa or hot chocolate in such cases. They contain a lot of caffeine and vice versa, they activate nerve cells.

Sport

You can let off steam through sports. This could be boxing, trampolining, running or your other favorite sport. Cycling or walking can also help you calm down.

But if you want to release your emotions, it is better to hit a punching bag or a pillow.

Relaxing baths

Hot water perfectly relieves tension and tension in the body caused by negative emotions. or a few drops of ether and immerse yourself in this water, forgetting about everything vital. Be alone with yourself, feel a sense of peace, enjoy these minutes.

How to quickly calm down in a stressful situation

Breathing therapy

Breathing practices are quite effective, and most importantly, they can be used anywhere. Do you feel irritated, anxious or nervous before performing?Shift your attention to your breathing: inhale, count to 5, exhale, then do this again several times.

The meaning of calming breathing is that you switch your attention from the stress factor and immerse yourself in yourself. And breathing helps you relax.

Classical music

Scientists have proven that classical music has a positive effect on the nervous system and health in general. Therefore, if you feel and want to quickly calm down, then turn on classical music and listen for at least 30 minutes.

The best music for calming is Chopin, Vivaldi and Mozart. But Bach's music, on the contrary, excites the nervous system.

How to quickly calm down after stress and not get nervous?

Goto the "paradise island"

If it happened and you have no time to study breathing exercises, but you need to calm down quickly. To do this, mentally imagine a place where you once felt good and calm.

This could be your grandma's house or a place where you vacationed or an imaginary paradise island.

Imagine that you are in this place, it is nice and calm there, you are relaxed and in good mood. Imagine this for a few minutes. The main thing is to feel the sensations of calm and harmony, and then return to reality. You will see how your condition will instantly change.

This is certainly not all the ways to quickly calm down, but they are the most effective.

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