Chronic nervous tension is a companion of our time. We are constantly nervous and worried about something in our lives: about ourselves and our future, about loved ones, relatives, children, about work, about money and many other, not always important things. A lot of disturbing thoughts run through your head every day, causing constant stress. Many are in nervous tension, not even realizing the real reason for their anxiety. Therefore, in this article we will talk about how to calm down when you are very nervous, how to find harmony and inner peace.

Worry and anxiety is a natural, and even useful tool by which our body informs us about external threats. That is why the fight against stress is often not effective. Unfortunately, there is no one universal technique or “not to be nervous” switch. What works great for keeping calm for some people, for others, is completely ineffective. Therefore, try and choose exactly the method that will help you calm down and not be nervous for you.

Exercise "square breathing"

Helps to cope with anxiety and excitement, it is easy to move from a negative to a neutral, calm state. The square breathing technique can be used if you are very nervous before meetings, important negotiations, public speaking, exams. The exercise is very simple, everyone can do it, and does not require special training, it is performed in 4 steps:

• take a breath and at the same time count to yourself: “one thousand one, one thousand two, one thousand three, one thousand four ...” (as it is more comfortable)
• Hold your breath for a count of one thousand one, one thousand two, one thousand three, one thousand four...
• Now exhale to the count of one thousand one, one thousand two, one thousand three, one thousand four...
• now hold your breath again, counting one thousand one, one thousand two, one thousand three, one thousand four...

Scheme of square breathing: inhale (4 sec) - hold the breath (4 sec) - exhale (4 sec) - hold (4 sec) - repeat from the beginning. Moreover, the duration of inhalation-exhalation can be selected individually, it can be 4 seconds, maybe more - 6-8 seconds, or less, the main thing is that it is comfortable to perform the exercise.

Diaphragmatic breathing

When a person is worried, nervous, his breathing becomes rapid and intermittent (a person breathes from the chest). A little explanation: there are several types of breathing. Most people expand the middle part of the sternum when they breathe. This is chest breathing. If breathing is carried out by the upper part of the sternum - high costal breathing. However, more useful and effective for calming and relaxing is diaphragmatic breathing, that is, breathing with the participation of the diaphragm, breathing with the stomach. In order to calm down and get rid of stress, we take a deep breath, absorbing a large volume of air, and then exhale it slowly. This is called very deep breathing. This will be for many effective tool with excitement and nervousness. In order to learn to breathe with the diaphragm, you must adhere to the following recommendations:

1. Lie on your back and place a book on your stomach. It is necessary to breathe so that the book rises from the breath.
2. Sit in a comfortable position, straighten your posture and lower right hand on the stomach, and the left - put the chest. Breathe in such a way that only the right hand moves.
3. It is desirable that the inhalation and exhalation be equal in time. For this, it is most convenient to count the beats of your heart. 4-6 strokes inhale - the same exhale.
4. To enhance the effect, you can repeat the affirmation to yourself: “With every breath I relax, with every exhalation I smile”

"Byaka-zakalyaka"

The technique is simple, but very effective in the fight not only with excitement, but with other negative emotions and experiences. It can be attributed to art therapy, and the implementation takes from 5 to 15 minutes. Instructions:

• take a pen or pencil, a sheet of clean paper, or rather several at once, because with strong emotions one may not be enough.
• as a rule, excitement is physically felt in a specific part of the body: in the chest, in the abdomen, in the head, in the form of spasms, clamps, or simply vague unpleasant sensations, i.e. you need to determine the localization of your destructive emotion;
• mentally give yourself the setting that all the excitement through your hands goes to paper, leaves your body, and does not return; there are no strict recommendations here, everything is done in an arbitrary form, as you like it better;
• you just start to drive a pencil or pen on paper without controlling your movements. If you do everything right, the hand itself will begin to draw all sorts of lines, “bad-hards”, write out all sorts of pretzels; do until you feel relieved, until you get the feeling that enough is enough (if one sheet is hardened, feel free to take the next one);
• then you need to get rid of the painted “masterpiece” in any convenient way: you can tear it into small pieces and flush it down the toilet, you can burn it and scatter the ashes in the wind, crush, trample and send it to the trash can, or come up with your own way - the main thing is to get rid of your “negative creations."
• enjoy the relief, it usually comes fairly quickly.

This technique is quite versatile, with its help you can get rid of excitement, irritation, resentment, worries, any stress. For a longer-term effect, you need to repeat more often.

Contact with water

One of the easiest and most affordable ways to calm down, especially if you are very nervous and worried, is any contact with water. Scientists have long noted that the noise and contemplation of running, flowing water, the sound of waves calms, relieves fatigue, promotes deep relaxation. So, if you need to calm down quickly, you need to:

• drink a glass in small sips plain water– unbelievable, but helpful;
• go to the bathroom, turn on the water, hold your hands under running water, for as long as possible;
• wash the dishes, the floor, anything else;

When there is a little more time:

• take a shower, the most effective contrast;
• take a bath with hydromassage, if possible;
• go to the pool, to the lake, swim (double effect: the calming effect of water + physical activity);
• go out into nature, sit by the stream, by the river, look at the water.
• walk in the rain without an umbrella; not suitable for everyone, because there is a danger of catching a cold, but the effect is amazing. Whoever accidentally gets wet in the rain knows that then you come home, and your heart is joyful, it is not clear why, problems fade into the background, just like in childhood, when you got into a puddle up to your ankles, and you are satisfied ...

During exercise, the body releases certain chemical substances, which explains the usefulness of the motor load for the mental state of a person. These chemicals include endorphins. Their action is similar to the action of opiates - they dull pain and cause a state of calm and peace. Another substance - dopamine is an antidepressant, also produced by the body during physical activity. Improvement psychological state due to physical activity is based on physiological basis and this is a scientific fact.

The positive effect persists for several hours after the “physical exercise”, or rather after the “after physical exercise”. Most available species motor activity:

• general cleaning of the apartment;
• hand washing, washing floors, windows;
• dancing;
• yoga practice;
• walking, running, cycling.

Meditation

Meditation techniques are the most popular and easy to master. They have been studied enough in terms of relaxation and a positive effect on physical and psychological health.

Many people think that meditation takes a long time and don't even try it. effective method. Here are some of the shortest and most effective meditations that will help you quickly calm down and not be nervous.

Exercise: track your own thoughts

Find a quiet place where no one will disturb you, close your eyes. For 5 to 10 minutes, just observe the thoughts that come to your mind. At the same time, the main thing is not to do anything, not to strain (even mentally) - you just need to observe. Allow your thoughts to simply come and go, without any evaluation of what is happening. Most likely, there will be complete confusion and a mess in your head, a heap of sensations, memories, situations, assessments, your own and other people's statements. This is fine.

Already after the first minutes of this exercise, you will notice that thoughts slow down, you become more calm. For a certain moment you abstract from everything, you become just an observer. After a while, you will begin to notice that there are small pauses between thoughts. During these periods of thoughtlessness, you can experience real peace and tranquility.

Calm Reflex Technique

This technique was proposed by psychologist Charles Strebel. The author claims that this technique allows you to relax very quickly, with systematic training in 6 seconds. So, the technique itself:

• Focus on what's bothering you.
• Smile to yourself. This will help relieve tension from the muscles of the face.
• Say to yourself: “My body is relaxed and my mind is actively awake.”
• Breathe in easily and calmly.
• As you exhale, relax and lower your lower jaw - when performed correctly, the upper and lower teeth should not touch
• Imagine how heaviness and warmth spread through your body from the top of your head to your heels.

Method "Instant calm"

1. Continuous breathing. Despite the appearance of excitement, continue to breathe calmly, evenly and deeply.
2. Positive facial expression. As soon as you feel that you are starting to get nervous, smile slightly.
3. Appearance. Imagine that you are being lifted by a string - straighten your chest, stretch your neck, lift your chin.
4. Send a wave of relaxation to tense parts of the body.
5. Soberly assess the situation, tell yourself: “Everything that is happening now is real, and I will find the best solution”

Meditative Breathing: Basic Exercise

The technique of pure observation of one's breathing is simple and effective at the same time, does not require special skills, the state of relaxation and calm comes quickly, in a few minutes. Close your eyes, get comfortable, and just watch your breath. You should not strain, try to influence the rhythm or depth of breathing - just watch. Concentrate on how the air enters the lungs through the nostrils - then exits back. Inhale - exhale. This is the simplest technique applicable in almost any situation. After a while, you will be able to notice how your breathing becomes slower and calmer. The more consciously and attentively you observe your breathing, the faster you will feel calm.

Any manifestation of the external and internal world finds a response in a person in the form of emotions. From what they are, negative or positive, strong or not, our health directly depends. About the signs of nervousness and its causes this article .

Mental stress is experienced by people at any age. If a child can laugh with tears in his eyes, and a teenager after 3-4 days forgets about unhappy love, then an adult is worried for any reason, and scrolls unpleasant thoughts in his memory for a long time, cherishing them inside himself, and thereby driving his psyche into a state of stress.

This is explained by the fact that with age, the immune defense decreases, the hormonal background changes and the person becomes more and more prone to a negative perception of reality. And reasons to be nervous modern world enough - excessive haste, daily stresses at home and at work, stressful work, social vulnerability, etc.

Why are we nervous

Objective reasons

• The conditions of human existence have changed as a biological species. At the beginning of evolution, man led a natural lifestyle: the level of physical activity and the neuropsychic stress necessary for survival corresponded to each other. The habitat was ecologically clean, and if it became unusable, then the community of people changed it for another without trying to changeb.

• The information environment has changed. Each decade doubles the amount of information accumulated before that. Scientific and technological progress has a tremendous impact on the brain: the speed of information incoming does not correspond to the biological possibilities of its assimilation, which is aggravated by the lack of time.

Information overload is experienced by children at school, especially diligent ones: mental condition first grader while writing control works and the state of the astronaut at the time of takeoff of the spacecraft are comparable.

Many professions also create information loads: an air traffic controller, for example, must control up to two dozen aircraft at the same time, and a teacher must pay enough attention to dozens of students.

• Urban population growth increased the density of human contacts and the degree of tension between people. The number of unpleasant and inevitable relationships has increased in public transport, in queues, in stores. At the same time, beneficial contacts (for example, family contacts) have decreased and take only about 30 minutes per day.

• Increased noise level, especially in cities, exceeds natural norms and has a negative impact on our psyche and body as a whole: blood pressure and respiratory rate change, sleep and the nature of dreams are disturbed, and other adverse symptoms. We are exposed to noise almost constantly, sometimes without noticing it (TV, radio).

• Bad ecology also has an indirect effect on the brain and psyche. High level carbon monoxide in the air we inhale, reduces the gas exchange of the brain and its performance. Sulfur and nitrogen oxides disrupt brain metabolism.

Radioactive contamination occupies a special place in the deterioration of the psyche: our nervous system suffers greatly from high level. Psychological impact This factor exacerbates the harmful effect, generating fear.

• Scientific and technological revolution improved the material living conditions of a person, but significantly reduced, at the same time, his margin of safety. The decrease in physical activity has led to a violation of the biological mechanisms of the human body.

Subjective reasons

Strong emotions are usually a defensive reaction to manifestations of the outside world. We are nervous if we are not confident in ourselves, in our present, we experience fear of the future, dissatisfaction with ourselves and others.

Any living organism, in the presence of a threat, responds with compression (muscle tension) - to become invisible, to hide so that the "predator" does not notice, does not eat. In the modern world, this “predator” has transformed into different images of the social, social environment: the level of well-being, relations with superiors, fear of responsibility, fear of criticism and condemnation, a small pension, impending poor old age, etc.

These social "predators" frighten us, we want to hide and not think about them, but thoughts always return to unpleasant things willingly and spontaneously. From here, nervous tension arises again and again, which means that the body instinctively shrinks.

What happens to the body during nervous tension

Strong and prolonged emotions plunge the body into a state of stress: muscle tone rises, heart rate accelerates, digestion slows down, the stress hormone cortisol and the hormone of action and anxiety adrenaline are released into the blood.

There is a mobilization of all internal resources to overcome the danger, the body is ready for quick action.

Such a protective reaction is an ancient form of reaction, genetically incorporated and necessary for the survival of man as a biological species. She assumes physical activity, the body must work out "adrenaline". And that is why physical activity helps with nervous tension.

In this way, nervous tension is always accompanied by unconscious muscle tension . With constant nervousness and a sedentary lifestyle, muscle tone becomes chronic. A person, as if enclosed in a muscular shell, movement in it requires huge energy costs. Therefore, fatigue is a faithful companion of nervous states.

Due to constant muscle tension efficiency decreases, irritability appears, the functions of the digestive, cardiovascular and other systems and organs are disturbed.

Signs of nervous tension. How to help yourself

Drawing pains in the back, waist, neck, shoulder girdle. With any nervous overload, the tension of the skeletal muscles increases, while the muscles of the neck, shoulder blades and biceps bear the increased load.

Connect together and tightly squeeze the index and thumb fingers on both hands.

Do stretching exercises for the whole body and different muscle groups.

Massage your ankles as you move up to your thighs. Do the same for the arms, rising from the hands to the shoulders.

Sleep disturbance. It is common knowledge that the best and safest remedy for nervousness is sleep. However, if you go to bed with a load of problems, then your brain continues to solve them in a dream, which makes it impossible to fully relax. , which in turn leads to depression. It turns out a vicious circle.

A phyto pillow will help - mix herbs in the following proportions:

o Mint, meadowsweet, lemon balm, wormwood - 1:1:1:2,

o Sweet clover yellow, tansy color, lavender - 2:2:1,

o Chamomile, rosemary color, yarrow - 3:1:1,

o Hop cones.

Here is a pillow that smells of herbs, put next to you at night. A pillow with hop cones is best pushed to the floor as soon as you start to fall asleep. Otherwise, you risk oversleeping for work.

It is not difficult to make a phyto pillow: put the herbs in a sewn gauze pillowcase, you can simply wrap it. It is better to store in a paper bag.

No interest in sex. The subconscious of a person who is in a difficult life situation, establishes a ban on receiving pleasure from life. So that he does not spray himself and throws all his strength into solving problems. It turns out a contradiction: a person in this state, on the contrary, needs positive emotions, namely the pleasure hormones endorphins produced during sex, because these hormones protect the body from stress and minimize its harmful effects.

Having sex in difficult periods of life is necessary! Experts advise to follow the biorhythms. For men and women, mutual readiness comes around 4 pm, the most unfavorable time is 6 pm. But, of course, these recommendations are conditional.

Giving up on your favorite hobby. All forces are aimed at eliminating the cause that causes nervous tension (finish a project, finish an article, prepare a report, etc.), then there is simply not enough time or energy for the rest of life. The whole body is like a string, all thoughts are about one thing. This attitude to the problem exacerbates mental and physical discomfort.

Make it a rule to give yourself the opportunity to rest. Let the day off be a real rest from all problems. This will give the necessary energy to solve troubling problems.

Recurring actions: tapping fingers, shaking the leg, walking back and forth. It is a natural human response to emotional stress so he tries to regain his balance and calm down.

Help yourself with similar repetitive actions: you can walk up and down the stairs, sort out the rosary, knit. Even chewing gum gives a good effect, chewing movements activate cerebral circulation, which increases resistance to a stressful situation.

Any change in the external or internal world causes us emotions, and for many people they are often not only negative, but also too intense, which leads to feelings of restlessness and anxiety for any reason.

Psychology and causes

Feeling of anxiety. Why am I nervous for no reason?

Why are we tend to worry about everything?

There are both objective, common reasons for all, and individual characteristics of each individual person.

Where does the feeling of unease come from? Therapist's response:

objective

Objective reasons:

• change in the information environment. Although scientific and technical progress makes life a lot easier modern man, it also leads to information overload, since the rate of receipt and the amount of information processed by a person approximately doubles every decade. Naturally, this causes an overload of the psyche;
• high noise levels also have a negative effect on the psyche. And this applies not only to urban conditions - TV, radio, background music accompanies us almost all the time we are awake, although a person needs several hours of silence every day;
• decreased motor activity also leads to disruption of the work of human biomechanisms, which is reflected in the work of the psyche.

subjective

These reasons include individual characteristics each person.

Nervous tension is a protective mechanism, the task of which in ancient times was to constantly keep a person in good shape and remain vigilant against the threat of a predator attack.

In modern world image of a predator transformed into multiple nuances of the social sphere - these are requirements for compliance with the position held, often difficult relationships with management, the threat of being left without work, criticism or condemnation by others.

All this, adding up into a huge lump, makes us constantly feel pressure on the psyche.

Even if we are not worried about some specific important issue, we may feel anxiety and fear. from the total value of all these requirements that we must meet.

Unconfident people are especially prone to unreasonable anxiety, with, and with age, the tendency to a negative perception of the world around us only grows.

What to do if you are nervous for any reason?

To reduce your anxiety levels and stop worrying for no reason, try approaching your anxiety in the following ways:

1. Imagine the worst consequences the situation that is currently bothering you. Is it that scary? Mentally find for yourself a possible way out of this situation. At the same time, keep in mind that the vast majority of negative expectations are not confirmed.
2. Decide on your most important goals. The prioritization will allow you to correctly correlate the importance of fears before achieving your main goals.
3. Try to give an impartial assessment of current events. You should not try to emotionally color any situation.
4. Try to get rid of guilt. It should be understood that the people around it are absolutely normal to perceive a person’s protection of his own benefit in a given situation.

   Also give up excessive compassion - if you cannot help someone in any way, this does not mean that you should be tormented by remorse.

How to stop being nervous for any reason? Psychologists' advice:

What to do?

How to stop worrying about trifles?

Not worth it either take responsibility for the decisions or actions of others people - they themselves must make the right decisions.

Moreover, they have the right to freedom of action and do not try to take away this freedom from them.

How to calm down and stop being nervous? Exercises:

What is a panic attack? find out right now.

Exercises

I get very nervous about everything. How to learn to control yourself?

What kind exercises able to lower the level? What can be done to ease feelings of fear or anxiety?

However, first of all - determine which situations cause you anxiety - and avoid them if possible.

At the same time, you should not run away from reality - if the problem requires a mandatory solution - it is better to do it faster. But save yourself from the little things that are unimportant, but they can seriously spoil your mood, you may well.

Remember - most of your worries are only in your mind and have no chance of being translated into real life. Be open not only to anxiety, but also to positive emotions.

How to quickly calm down during a panic attack? you will find on our website.

Is it okay to be nervous? Find out from the video:

September 14, 2014 --- Anna |

For those who are faced with sudden (frequent) mood swings, who can write to themselves - “I’m freaking out all the time, but I don’t see any reason”, and often - “when I calm down - I see that it was possible to do without screaming / swearing / tears”, it is important figure out: what happened, that you began to freak out "seemingly for no reason."

Below is a list of 5 of the most popular reasons why even little things can annoy you, why you can’t do without “nuts”, and how to stop freaking out and nervous about little things.

1. Causes - physiological.

As one of the first options to consider is physiology. You need to check:

thyroid condition,

Hormonal background (tests for hormones).

As a rule, if the matter is in the thyroid gland, then taking the drugs that the doctor will prescribe will help you quickly notice the difference. People become calmer, less and less often they break into a cry or stop “just a little - immediately into tears”.

Trite, but true. The first step is to go to the clinic.

2. The reason is a change in lifestyle.

Strong stress can give “failures” on all fronts. In fact, if you:

got married / got married
- changed their place of residence
- changed job, social circle,
- started to study or first went to work,
- have recently given birth to a child / the composition of the family has changed,

It makes sense that you are stressed. And if you don’t listen carefully to him, don’t help yourself, then you can go pretty far - with outbursts of rage or tears.

3. The reason is in the monotony.

Most often, such a “crazy - I can’t do anything”, with irritation at the sound of a teaspoon or relatives noisily drinking tea, those who, due to circumstances, feel the need for more variety, experience.

Routine work, the need to sit “within four walls” with a small child, “forgetting” your needs (even the smallest and most banal - at least once a month to go to the cinema / theater, meet friends) sooner or later leads to “psychos ".

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

It is precisely this reason that is discovered by those who nevertheless reach a psychologist or psychotherapist. As a rule, this period is preceded by very difficult, costly relationships, difficult circumstances and traumatic events.

Once upon a time (or even recently) it was really necessary to “get together and cope”. But this does not mean that your feelings about this have disappeared along with the traumatic events. With a high probability, if you were worried:

A painful divorce, the end of a difficult relationship,
- betrayal of loved ones, business partners,
- rape or attempted violence against you,
- any other events that your psyche “cannot cope with”,

then in a calmer atmosphere, when everything is already behind, previously suppressed and unrecognized feelings rise. This is normal and it goes away, both with the help of a specialist and without it (longer), or with the support of friends and family. Stock up on patience!

5. The reason is in the future.

A person's problem may not be where he expects. Plans, (even for the better!), a potential move to another country, the need to apply to a university or buy an apartment - all this can cause a state of “constantly freaking out” in the present moment.

As a rule, it is enough to admit that what you have to do is really a serious and important, difficult matter. And you are really worried, because you want to do it well, so that everything will work out for you. It is also desirable to somewhat reduce the “heat of passions”, reduce its significance, provide for ways of retreat and various scenarios for the development of events.

By acknowledging that you are worried “about the future”, you can stop freaking out and constantly worrying about current little things.

Similarly, young mothers can worry about the health and well-being of the child (a good thing), but “take out the brain” of loved ones for a reason and without much reason.

6. The reason is the type of nervous system.

Easily excitable people, as a rule, already know about this peculiarity of theirs, and are familiar with the state of “crazy all the time” from the very beginning. early childhood. If this condition has not manifested itself in you, and you have known it for a long time, then it is worth choosing strategies on how to act in different situations if you are “covered” or “carried”.

Mini-instruction for those who often freak out and get nervous

a) Look at your health. Check your thyroid and hormones. Check whether you take care of yourself, whether you sleep on time, whether you eat well, whether you have enough entertainment, whether you observe a banal work and rest schedule. If there are no violations, go to the next paragraph.

b) Think about how long ago the state of “crazy all the time” appeared. If it has been known for a long time, develop strategies on how to be yourself in this world and continue to interact with it. If recently - see further.

c) Take a closer look at your “life line”. Imagine events in one row - the past, the potential future. If you have had serious difficulties and experiences in the past, treat it with respect. It takes time to "psych out" experiences that have been stopped. If a change of circumstances is planned in the future or you want to achieve a big goal - reduce its importance!

It happens that we are looking for complex recipes to improve the quality of life. We think: “I’ll go to yoga, so I’ll immediately become calmer.” And of course, we do not go to yoga. And we have a sincere excuse - why do we feel so bad. There is no good yoga in the area! Sadly...

Nevertheless, there are primitive emergency self-help remedies that have been used for centuries for stress, irritation, frustration, in a situation where someone or something is eating away at your brain.

They were used for recommendations by general practitioners (and not only) of the old school. Of those who took the patient by the hand, and that already felt better from this. Self-help tips were taught by physiotherapists, masseurs and sports instructors. Advice now costs more and is more difficult to formulate. Self-help is suppressed, this is not a market approach.

And we will return to the good old days, when self-help was welcomed.

Method 1 Take a break

This way to relieve emotional stress is suitable in cases where you are trapped, cornered and cannot escape anywhere. For example, sit at a planning meeting and listen to your boss, boiling internally. You can’t escape, but ... At the same time, distraction by contemplation of something extraneous, neutral and passion for this extraneous - The best way do not wind yourself up over trifles.

For example: "What, however, Masha's manicure ... I wonder how she did it?"

It only works if you yourself understand the benefits of such a strategy - do not look at the nasty things, do not listen to the nasty things. If you like to boil and get into disputes, this is your right.

Method 2 Get out of the annoying situation (it is also an emotional zone)

Did something make you sad at someone else's birthday party? On a picnic? You can't stand some group, public, page in social network? Do you dream of removing an unpleasant person from your friends list?

So, quickly left the group forever. They banned a provocateur-debater, a troll, a boor, a fool. Deleted your profile, if that.

They quickly called a taxi (don’t sting, don’t sting), smacked the hostess and rush home - away from the party, away from the barbecue, away from the annoying, emotional zone.

Method 3 Drink some water

This is already the crown recipe of all brilliant general practitioners who do not sell dietary supplements from pharmaceutical corporations.

A glass of water, drunk slowly, stops all seizures known to science. The first thing that is offered to a person who has been twisted by something terrible is a glass of water. Drinking water starts the mechanism of self-rehabilitation of the body. Most often, people become ill for two reasons:

• hysteria (sympatho-adrenal crisis in a different way),
• dehydration not noticed in time.

Since we don’t listen to our body and don’t teach life safety, we drink tea, coffee and soda all day long - we all have dehydration, and you have it too. Go drink a glass of water right now and then read on.

Method 4 Get Involved in an Exciting, Interesting Thing

This method is suitable in a situation where you cannot “let go”. You need to break the jam on chewing “And they, And I, And yes, all of them” with something flying, even stupid and tasteless. Reading detective. computer game. Hunting and gathering. Surveillance and tracking. An attempt to reveal someone's secret. Even peeping and eavesdropping, damn it.

You must be involved in intrigue, in a detective story, in the rapid development of events, in a hunt, in a game, in courage, in flight.

Your ears should rise and your tail should twitch.

You yourself know what can captivate and amuse you. Everyone has their own, individual. Just don't play this game. Do no harm to anyone.

Method 5 Physical Discharge

Everyone is familiar with this method by hearsay, but, as usual, no one cares. And I remind you once again that the rapid physical discharge, which includes:

• walking,
• swim,
• general cleaning of the apartment (you can - someone else's),
• sex,
• trash destruction,
• work in the garden
• dance,
• floor washing and hand washing

relaxes knotted muscles and relieves stress, frustration fantastically effectively. General washing with your hands even helps to cope with grief - again, the advice of the old doctor, which I share with you.

Method 6 Make contact with water

Washing dishes is a free hypno-psycho-therapy session. The noise of clean running running water relieves our fatigue and takes away with it all the "dirt", not only household.

In addition to washing dishes, there is a well-known classic: take a bath, take a shower, go to the bathhouse, go early in the morning or in the evening - swim in the sea, in the river, in the lake, in the spring. Refresh, in short.

Method 7 Positive reframing of a stressful event

So much has been written about positive reframing (including by me) that I don’t want to repeat myself. I'll just give an example:

“It’s good that it happened that I won’t go anywhere this summer! Finally I'm like courses of English language, fitness and self-development courses! When else would I allow myself such a "useless" luxury? Yes, and in the summer there is a dead season everywhere and there are only discounts around. So I'll save even more!"

Method 8 Could be worse, others even harder

You are not satisfied with the outcome of the event? Imagine what could have been a worse outcome. Imagine how bad some people around you are. If you master this art and stop turning your nose up at this strategy, then you will not need any psychotherapy at all.

Method 9 Laughter kills everything terrible and terribly important

Ridiculing, lowering, vulgarizing something inflated and important is an old recipe for human culture, dating back to the Neolithic. Thanks to grandfather Bakhtin for his term "carnival-laughter culture". Read, ask.

Or watch one episode about the adventures of SpongeBob SquarePants. When he was terrified of speaking at a school seminar, a smart squirrel gave him super glasses. Wearing these glasses, SpongeBob saw all the students and the teacher... in their shorts. That was funny! True, from laughter, he did not read out his report. And what were the teacher's panties .. Mmm ...

Method 10 Count to 10

Just read to ten. Slowly. Controlling your inhalations and exhalations. To myself, not out loud. This is the recommendation of doctors and sports coaches.

Method 11 Cry

Crying relieves stress. With the lacrimal fluid, the body leaves those toxic substances that are formed under the influence of stress hormones. You can’t cry about your own - come up with a pitiful topic and specifically cry over it.

Method 12 Verbalization of everything that is on the soul

Pronunciation or verbalization - wrapping a vague "something" in clear words. However, great thing. And even better - write it all down on paper, write a long letter.

Just don't send it anywhere!

Here are 12 tips for dealing with stress and the diseases that stress causes.

These 12 are those who help us and do not require money for it. And the rest is expensive and from charlatans.