The expression “all diseases are from nerves” is common among the people for a reason. Regular exposure to stress leads to poor sleep, loss of appetite, discoloration of the face, not for the better, of course, and constant irritability. Nervous tension affects working capacity, relationships with friends, colleagues, family members suffer.

In order to improve your mental and emotional condition, it is not necessary to use drug treatment. The following methods will help to tone the inner spirit.

25 ways to relieve nervous tension

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Walks in the open air. Just 10 minutes of time spent outside will help you get out of a stressful situation and calm your nerves.

Calm and pleasant music leads to relaxation and inner harmony. Having a player or its analogue with you, you can combine business with pleasure. Like listening to music on the way to work.

A distraction from past troubles. You should remember only the positive moments of the past years. If only negative episodes pop up in your memory at the present time, you should not think and talk about the past at all. In order to create the impression of a full-fledged, filled personality and believe in it yourself, you should live today.

Stop reverting to the same experiences. Work in nature helps to get rid of obsessive thoughts. It is enough to switch your attention to something else, and the obsession with an obsessive thought, idea, emotion goes away by itself.

Calm breathing. Excessive excitement leads to increased breathing and heart rate. By slowing down your breathing, you can start the reverse process and calm the nervous system.

Count up to ten promotes the curbing of emotions and acceptance constructive solutions. Also, you can count backwards from ten to one before continuing an important dialogue with the interlocutor.

Positive reassurances in conversation with yourself will help you control your inner state and set yourself up for a positive wave.

Don't condemn yourself for an action already taken. Reproaches for the deed will not change the situation, but will exacerbate nervous feelings.

A couple of hours of sleep during the day. Growing fatigue sooner or later leads to overstrain, as a result of which the mental state suffers.

Chat with friends. A calm, confidential conversation with a loved one brings you out of a state of depression and prolonged stress, and the wise advice of a reliable friend will help you get out of a difficult situation.

Avoiding excessive consumption of caffeinated beverages. Coffee is a strong stimulant, which not only leads to increased tension, but also contributes to the wear and tear of the heart muscle.

Visiting massage sessions. The adoption of procedures that promote relaxation of the body will help relieve tension not only from the muscular, but also from the nervous system.

Time management. Time management and doing things in order of priority will help you not worry about forgetting something and not be nervous for nothing.

Life without too much haste. Taking the required amount of time to complete tasks. Rushing will not help you solve a hundred accumulated questions in one minute, and stress will only aggravate your condition.

Rational load distribution. A balanced division of work and rest will help to avoid overload caused by a sudden accumulation of cases that require a momentary decision. Also, one should not forget about the time that must be devoted daily to relatives, loved ones and the hearth. This will be the key to strong and healthy relationships within the family.

Recourse. If there is a situation that you cannot get out of on your own, you should involve those you trust in resolving the problems. Your loved ones will always be happy to help you.

Attitude with humor to everything that happens. Laugh - the best medicine from depression. Therefore, sometimes doing funny and eccentric deeds, you can not only help yourself, but also prolong the life of others.

Postpone until tomorrow what can wait today. Having unloaded your working day, you can allocate the necessary time for rest.

Keeping a diary. If the negative experiences that have accumulated during the day do not want to leave your head, you can give them to paper and forget.

Friendship with a smile Once again, it is worth advising to laugh and smile. A visit to a funny show, a comedy show, an entertainment club will cheer you up, relieve fatigue and nervous tension will disappear by itself.

Forget the little annoyances. Losing a small amount of money is not worth the frayed nerves. If after a conversation with a person an unpleasant aftertaste remains and it is not possible to resolve the conflict, it is enough to simply limit communication with him.

Carrying out cleaning. Order in the head begins with cleanliness in the house. When each thing finds its place, thoughts are also ordered and life becomes easier.

Look at everything with optimism. Only person with whom you will spend your whole life, it is you and only you. And it depends only on you who you have to see in the mirror every day.

Be yourself. You should always strive for excellence and work on yourself. But excessive zeal in self-development will not give the expected results and will lead to the development of low self-esteem.

Don't take responsibility for what you can't control. No person can control every situation, so you should come to terms with the fact that some events can develop without your participation and desire.

AT modern world All people are subject to excessive mental stress. Less stable individuals fall into depression, which can last for years. But do not despair. Laughter therapy, communication with people, physical exercises and creative activities help to get out of the state of depression and restore inner balance.

Take care of yourself and be happy!

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

Also, in the second part, I make it a point to touch a bit on how to minimize your daily stress levels, and how to become less stressed. Many tips for getting rid of stress for some reason do not pay due attention to this. But I am focused on a long-term result and it is obvious to me that The less stress you have, the easier it is to deal with.

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

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

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

Although it sounds trite, but not everyone manages to remember this always, and we begin to chew the annoying chewing gum of thoughts about unpleasant events in the brain. current day and we can't stop. This is very exhausting and despondent and does not contribute to getting rid of stress. At such moments, we are simply worried about something or trying to find some solution for ourselves.

The key is to think about tomorrow, and now, turn your attention to something else. I noticed a long time ago how different the perception of life's problems depends on our physical and psychological state. In the morning, being vigorous and fresh, everything seems to be within our reach, we can deal with everything, but in the evening, when fatigue and stress pile on us, problems begin to take on terrifying proportions, as if looking at them through a magnifying glass.

It seems like you are a different person. But it's just fatigue and exhaustion that distort the view of many things, you must be aware of this, evaluating your Current state: "Now I am exhausted and tired both mentally and physically, therefore I do not quite adequately perceive many things, therefore, I will not think about them now." It is easy to say, but sometimes it is difficult to give yourself such a sober account, since negative thoughts, it would seem, climb into our heads on their own and do not want to leave from there.

But there is a little trick, how you can deceive your mind, wanting to immediately start thinking about the problem, which now seems to him of the utmost importance. Promise yourself that you will think about it tomorrow morning, as soon as you wake up and open your eyes, and before you wash your face, sit down and think about it intensively. So you lull the vigilance of the mind, which "agrees" to make a concession and postpone the decision of this situation until later. I did this many times and was surprised to find that in the morning since yesterday " big problem an amazing metamorphosis took place - she lost her significance, I even stopped wanting to think about her, she seemed so insignificant in a new perspective.

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

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

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

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

During exercise, endorphins are released. happy hormones. Going in for sports you get a surge of good mood plus strengthen the body. This is much more effective than drinking beer, since the latter only weakens your ability to cope with stress, which I have already talked about and will talk about in the next article. And sport strengthens you morally: a healthy mind in a healthy body. That is, playing sports as well as meditation forms in you a long-term ability to resist stress during the day.

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

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

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

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

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

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

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

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

To relieve stress, you can walk a little and breathe. It is better to choose a calm and quiet place, such as a park. Avoid hype and large crowds. During the walk, again, try to relax, get rid of thoughts, look around more, direct your gaze outside and not inside yourself and your problems. Contemplative Exercises good for calming. Sit on a bench and look at the tree, peer into its every bend, try not to let anything else occupy your attention for a certain time. This is a subspecies of meditation practice that can be done at any time, even during a lunch break at work.

When walking, the pace of the step is slow, do not run anywhere and do not rush. You can combine it with sports, take a walk, breathe, get to the horizontal bars and parallel bars - hung up, pulled yourself up and the stress was gone!

If such walks cause a feeling of boredom, then

Tip 7 - Start relaxing on the road after work

I know from my own experience that even if the day was not particularly difficult in terms of nervous stress, it’s all the same that the road home can be very tiring or spoil your mood. Many don't know how to relieve stress after work and continue to accumulate it on the way home. Therefore, already on the road, start turning off thoughts about work and current problems, abstract from what is happening, do not succumb to general anger and nervousness, the atmosphere of which, as a rule, reigns in public transport and on the roads. Be calm, try to suppress within yourself those impulses that lead to the fact that you begin to get angry at someone and swear out loud or to yourself. Since all this negativity can put the finishing touches on your evening picture of stress and tension and finally exhaust you. Let others get angry and nervous to the detriment of themselves, but not you!

Here is the golden rule that you must learn. In order not to have to get rid of stress with all sorts of lethal means like pills or alcohol, it is better to minimize its manifestations throughout your day, starting in the morning. How can this be done and can it be done at all? In order to find out, first, let's talk about what stress is and how it accumulates in you.

The nature of stress

First, briefly about what stress is. There is one fundamental point here. It is a mistake to perceive stress as an external phenomenon. It is wrong to think that it generates a stressful situation. It arises within us as a reaction to external circumstances that we perceive as stressful. Feel the difference? This means that stress depends on us, on our reaction, this explains why all people react differently to the same things: someone can become depressed from one unfriendly glance of a passerby, while the other remains iron calm, when everything is falling apart.

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

How to minimize daily stress

I have already partially answered this question in my advice: meditate, it can reduce your sensitivity to external stress factors to a minimum level. Also go in for sports and spend more time in the air, this will strengthen your nervous system. If you are too lazy to do the latter, then at least start with meditation, this is a must if you want to become calmer and less stressed! You shouldn't, it will only harm your nervous system, so that mental fatigue will only accumulate faster in the future!

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

And finally, something very important. Be calm and unruffled. Remember that much of what happens to you daily: affairs at work, the reaction of others to you, random conflicts - this is all sheer nonsense!

Work is bullshit

Work is just a way to get money, don't take it seriously.(This does not mean that it should not be approached responsibly, it means that you need to determine a place for it in your life, and not allow it to go beyond the boundaries of the area where you localized it) Your failures at work can not always be identified with personal failures: a huge gulf often stretches between a person and his profession, so if you can’t cope with something at work, this does not mean that you are a worthless person (of course, many companies try to form the opposite opinion in their employees: it is not beneficial for them to have an employee stopped identifying with your work and being so philosophical about your failures, they want to see you take corporate goals as personal goals).

Human relationships are rubbish

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

You should not torment yourself and prove something to someone for the sake of principle, because you won’t prove anything anyway, everyone will remain with their own, the only thing they will get is a large portion of negativity. What a bad economy! Do not take part in squabbles and showdowns where everyone only does what sticks out his ego, his beliefs, his character. These are not the disputes in which the truth is born, this is a dispute for the sake of the dispute itself!

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

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

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

Smile more!

And generally speaking, smile more often!. Smile - magic thing! She is able to disarm anyone and discourage him from sending waves of negativity in your direction. Believe me, if you need to get something from someone, except for some special cases, “assaults” on a person will not have the same effect as a symbol of goodwill - a smile. In response to the “collision”, a person turns on a protective reaction and he begins to answer you in the same way, even if he knows that you are right, he simply cannot do it differently, since he is offended and forced to defend himself. Negativity only causes negativity!

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

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

Everyone once experiences stress, a considerable number of adult residents of megacities are chronically in this state. Despite the many external factors that contribute to getting stuck in negativity, it is necessary to learn effective ways to relieve nervous tension, otherwise psychological discomfort will soon be supplemented by serious problems with the health of the body.

The first signals of an overvoltage that has begun are rapid fatigue, a drop in performance. Nervous strain determines behavior: men become quick-tempered, give out excessively aggressive reactions, women are more whiny, irritable. Phrases are heard: "I'm tired, I need emotional relief." In hopeless situations with unrelenting pressure of negative factors, violations eating behavior: , . Even immunity with a nervous overstrain begins to fail: the risk of catching a viral infection increases.

Common symptoms that signal a problem are heart palpitations, increased sweating, tremors in the limbs, and anxiety. In addition, if you don’t know how to relax and fall asleep, it’s probably time to relieve nervous tension.

The danger of nervous tension

On the modern people many aggressive factors that cannot be controlled. For example, many people have to endure unnaturally close contact with strangers in transport, do not get enough sleep, get tired of an overabundance of unnecessary information, but do not take timely measures to protect their psyche. It is almost impossible for working people to eliminate negative factors, they do not know how to relieve nervous tension. For some time, a strong body adapts to difficult conditions, but it is important to take advantage of the tips on how to quickly relieve stress or nervous tension. If the conditions become chronic, they will cause serious consequences in the form of physical health problems. According to doctors, somatic diseases are exacerbated: stomach ulcers, psoriasis, and some types of tumors.

IMPORTANT: It is dangerous to underestimate the harm negative state psyche. It is important to know how to relieve strong nervous tension, to prevent possible consequences.

Identification of the presence of a problem, necessary measures

Symptoms like headache, fever can both indicate a nervous strain, and talk about the beginning colds Therefore, it is better to entrust differential diagnosis to a specialist. In addition, psychological reactions are individual: a situation that makes one person exhausted and broken, will excite another, overcome with obsessive thoughts. Today there are effective directions on how to relieve stress and nervous tension. It's better to fight together.

How to relieve nervous tension: drugs

Anxious, how to relieve stress and nervous tension? Medicine is the fastest, surest way to help. under the influence of classical antidepressants, antipsychotics, it slows down, anxiety symptoms are removed.

IMPORTANT: Minus serious drugs - they can only be prescribed by a doctor.

The second group of medicines - pharmacy - is available for purchase independently. Drugs that relieve nervous tension in the adult type of "Afobazol" eliminate negative aspects by activating the work of the nervous system. In an unopened state, it is wiser to choose a similar drug without side effects in order to relieve nervous tension and anxiety.

To relieve nervous tension and anxiety, it is important to choose drugs rationally. Many sufferers buy "Corvalol", sold without a prescription, quickly giving a sedative effect. People do not take into account an important nuance: long-term use of Corvalol causes serious addiction.

It is important to understand how to relieve nervous tension without drugs? Help folk medicine. Tincture of the avoiding peony, valerian will help to calm down, improve sleep. These are the simplest effective means how to relieve internal nervous tension.

Other methods of traditional medicine, alas, work only due to the placebo effect.

How to relieve nervous tension at home

Having chosen drugs that relieve nervous tension, it is worth additionally working on the problem at home. Learn special breathing programs. A physical break will be useful if you are interested in how to quickly relieve nervous tension. And the most pleasant way to calm down and relieve nervous tension is to give each other touches, to hug each other tightly.

Interested in how to relieve nervous tension in a child? Take the child's hands with an anti-stress pillow. Stimulation of the nerve endings of the fingertips - The best way than on your own you can relieve the strongest nervous tension.

IMPORTANT: If you note that independent methods have a temporary effect, contact a specialist.

Seriously worried about the question of how to relieve nervous tension, fear, anxiety? A dozen recommendations will definitely help.

1. A sure way to relieve nervous tension from the head is to massage the jaw daily: the lower part of the face is pinched when you have to endure negativity for a long time. Put eight fingers on the bottom of the jaw, make confident circular motions. From the center, gradually move towards the ears.
2. A delicious way to relieve nervous tension on the face is to use chewing gum. According to scientists, in the process, the level of cortisol, the stress hormone, decreases.
3. The Dale Carnegie method of emotional unloading works like this: analyze what is happening in detail, imagine the worst possible outcome, mentally live it, accept it. Such a technique of self-hypnosis, which allows you to relieve nervous tension, will relieve panic, and enough energy will be released to solve an urgent problem.
4. Need an emotional release? Exercises that program for success, happiness will help. When you wake up, tell yourself in the morning: “I am safe, positive, successful, everything will work out.” A lot of coaches share useful trainings for free - take a look at them carefully.
5. Make a corner of emotional unloading in the house, filled with your favorite, memorable things. Set up a rocking chair with a blanket and a reading book, or organize a cozy, warm window sill.
6. Ways of emotional unloading, which came from Japan, are advised not to suppress emotions. Annoying boss? Hang a hated portrait on the wall, throw darts! Draw a dictator in funny situations. Got angry at your spouse? Having bought the cheapest dishes, beat them.
7. Everyone has their favorite music that relieves nervous tension and reminds them of special moments. Set aside 10 minutes a day to listen.
8. Choose movies for emotional relief and once a week arrange a date with yourself in the home theater.
9. Change the scenery, walk along the quiet streets, admire the views. Switching to the contemplation of the beautiful, you will forget that you were worried about how to relieve nervous tension.
10. Get enough sleep! Healthy sleep works wonders.

Video - How to relieve nervous tension.

Conclusion

It is better to approach the question of how to relieve nervous tension in a complex way. The combination of drugs with independent methods adjusting the state faster will give the desired effect.

The causes and manifestations of neurotic disorders in people are numerous and varied, and the ground for neurotic reactions can be prepared long before they occur. Therefore, it is necessary not only to prevent all kinds of conflicts as immediate causes neuroses, but also to provide for the proper upbringing of a person, strengthening his physical condition, rational employment and choice of profession, material and living conditions, observance of occupational and personal hygiene, norms of behavior in the family and the team, and other issues.

In the system of psychoprophylaxis of practically healthy people, first of all, it is necessary to achieve the prevention of pronounced neurotic reactions, the development of emotional overstrain. In this regard, psychological preparation plays a significant role, contributing to the neutralization of the experience. conflict situations.

In this regard, it is important to observe the following recommendations or, as some psychologists put it, the "commandments" of mental health.

1. Don't try to be alone with your troubles. Each person has not only joys, but also unpleasant experiences, conflict situations, to which people react differently.

If the experiences are not particularly difficult and do not significantly affect the well-being and habitual way of life, then they can be dealt with on their own. In these cases, the main healer is time”, it will smooth out acute experiences.

However, similar or more significant troubles can cause depression in some people, persistent depression. And then all their thoughts, as it were, concentrate on traumatic experiences, obsessively focus on the offense inflicted on them, or often on an overly exaggerated sense of their guilt. Everything around them appears in a gloomy light. In such a situation, a person is not able to independently and objectively assess the existing difficulties. He ceases to be a "judge in his own case" and, relying on himself, often makes gross, and even fatal mistakes.

How to mitigate painful experiences, acutely developed despair? In nine out of ten cases, in such situations, it helps to talk about the traumatic circumstances to another person - a friend or an acquaintance and reasonable person whom you trust. The story about the experiences and the rational advice received lead to a discharge of emotional tension, allow you to look at the “sore issue” with different eyes. “He said and thereby lightened the soul,” says a Latin proverb. The most qualified advice in difficult cases can, of course, be given by a professionally trained specialist, a neuropsychiatrist. If necessary, doctors have quite effective medications, the use of which helps to mitigate and even eliminate painful depressive conditions caused by negative emotions. A frank conversation enables a person, with the help of another person who sympathizes with him, to overcome, reassess his problems and ways to solve them.

2. Do not try to "remake" others in your own way. Relationships between people can sometimes be very complex. Psychologists have long noticed that those who expect too much from others constantly feel irritated, because those around them do not satisfy their increased demands. Do not try to "remake" your wife, mother-in-law, husband, colleague "in your own image and likeness." Everyone has the right to individuality. It is useless, without noticing the merits of others, without trying to positively evaluate them, at every step to criticize them. You need to understand people, forgive them for their weaknesses, remaining principled in the main thing. A person who does not comply with the norms of social behavior, of course, needs to be “put in his place”, but even here you can do without a rude word, without anger and passions. We must not lose objectivity in assessing what is happening around, try to understand the position of the other, look at the dispute through his eyes, no matter how difficult it is sometimes! After all, everyone is well aware that scolding, anger, intransigence further aggravate the conflict.

In a dispute, one must be guided by the ultimate goals, remember the need to maintain good relationships, so sometimes you need to give in. After all, you can be wrong. But from that moment on, the tension will be discharged and the way out of this situation will become clearer.

The principle of compliance and empathy is especially important for overcoming marital disagreements. By nature, a person cannot be in complete unity with a loved one. There are differences in well-being, mood, preference for acquaintances, choice of leisure activities, habits and tastes. If disagreements are exacerbated, perceived too painfully or selfishly, with resentment, then this can lead to alienation, mutual coldness, and constant emotional tension. Life itself, as it were, suggests an aphorism: compliance in marital relations is not unscrupulousness, but the highest principle for maintaining normal relationships.

Here we must keep in mind another, physiological side of this issue. Stormy negative emotions not only do not contribute to the resolution of the conflict, but also harm human health. It has been experimentally proven that positive and negative emotions have different chemical bases. Intense negative emotion is accompanied by a strong excitation of the sympathetic nervous system. A large amount of adrenaline and other active substances enter the blood, which leads to sharp, sometimes negative changes in the function of a number of organs and systems. Such is the biology of emotions, it was the same many centuries ago, only primitive discharged his energy by intense muscular activity in the form of immediate aggression or flight.

A modern person is obliged to restrain his feelings, to maintain restraint, self-control, patience, calmly subordinating his behavior to reason. On the other hand, the biological nature of man, remaining unchanged from ancient times, requires the release of sthenic emotions at the present time, but, of course, in a different form.

In these cases, it is suitable, according to age and health, any physical activity; it is useful to move, walk, walk from work to home, etc. Fascinating physical work, a favorite sport, works even better. Although physical activity does not eliminate the causes of conflict, it certainly relieves excessive emotional stress and thereby contributes to a rational discharge of the situation. possible in these stressful situations and taking sedatives as prescribed by a doctor. In many cases, they quickly relieve emotional overstrain, normalizing the activity of the nervous system. The state of tension can also be reduced by actively switching attention and activity to another object, creating a new dominant that displaces the old one. Movie, good book, favorite pastime, new sensations will help to do this.

3. Steadily improve yourself (about the "inferiority complex"). Some people often feel dissatisfied with themselves, live in constant tension, believing that they are worse than others. Some people are dissatisfied with their often very exaggerated physical shortcomings (appearance, the shape of the structure of individual parts of the body), while others are dissatisfied with their psychological qualities (excessive shyness, timidity). On this basis, pronounced emotional tension is often created, which can very sharply influence the thinking and behavior of a person.

AT fiction, journalism, everyday speech

Such experiences are called "inferiority complex".

Older students often have an "inferiority complex" associated with doubts about their beauty and attractiveness. Such boys and girls avoid school evenings, prefer loneliness, feel very bad "in public". Often such painful experiences develop after a sharp remark heard from peers, teachers and even parents, who, in order to wean a child from looking at himself in the mirror for too long, say something disapproving about his appearance. In some cases, on the basis of such experiences, persistent painful disorders develop, requiring even special treatment.

An illustration of this is the observation of a 20-year-old student. As a child, he developed normally, studied averagely. Calm, very impressionable, in the team he felt somehow awkward, shy. From the age of 16, after a sharp remark from a friend about his appearance, he began to believe that the shape of his skull was incorrect (narrow forehead, a long nose), the legs are crooked. These experiences began to obsessively disturb him, but he hid them, continued to study, and behaved in a closed way. However, over time, the experience of the “defectiveness” of one’s physique became more and more unbearable. It became difficult to study at the institute. It seemed to him that random passers-by somehow "look askance" at him. The mood became sharply depressed, I did not want to live. It was even discovered that the patient hid the cartridge in order to "commit suicide." He had to talk about his experiences to the doctor, after which he was sent for inpatient treatment. During the examination, it turned out that the patient was of a normal build, his skull, forehead, nose were without any outwardly noticeable defects, his legs - with a very slight curvature, outwardly completely invisible. At the beginning of the treatment, he did not succumb to any dissuasion and stubbornly repeated that his legs were crooked, his nose was long, his forehead was narrow. After a course of narcopsychotherapy, the patient recovered: depression and obsessive experiences that had persisted for four years disappeared, he began to critically assess his condition. Subsequently, he graduated from the institute and began to work successfully.

For many people who are dissatisfied with themselves, a subconscious desire for compensation, self-affirmation is characteristic. Often a really existing inferiority complex is a powerful stimulus, mobilizes the will, makes a person stubborn and purposeful. Behavior becomes subordinate to one goal: to prove to others and to oneself that "I am no worse than others." There are cases when physically weak people with minor physical defects trained so selflessly that they even won champion titles in sports,

However, in some people, especially those with traits of emotional imbalance, an inferiority complex can also cause antisocial behavior. So, one young man, after a rude remark, began to believe that his nose was ugly (at that time he had a boil on his nose). It seemed to him that outsiders looked disapprovingly at his appearance, and in order to "revenge" the offenders, he, having mastered the techniques of boxing, began to brutally beat them. In this case, as in the above, the doctor determined a serious mental disorder which also required special treatment. At the beginning of treatment, the patient stubbornly insisted on surgical treatment, without any reason. Then, having taken a course of special treatment (narcopsychotherapy), he began to correctly, critically assess his condition and behavior.

Of course, not in all cases, experiences of an inferiority complex lead to pronounced mental disorders, but these experiences are sometimes very painful, obsessive and have a serious impact on life path person.

How to neutralize, reduce the emotional tension associated with dissatisfaction with oneself?

The task is not easy. A lot depends on psychological features personality and nature of experiences. The best psychological defense that helps to relieve such tension is the constant desire to direct one's energy to socially useful work. Conscientious performance of the main work, continuous improvement of professional skills, excellent knowledge of one's specialty create authority, increase self-esteem, both physically and psychologically.

Not everyone, of course, manages to find complete satisfaction in their daily and even creative work. It is very important to learn to put up with various professional prohibitions, restrictions, boredom and monotony. certain types labor. The easiest way, it would seem, is to change jobs, but this is far from always a reliable way out. And other work, repeating day after day, can get boring. It is useful to have several specialties or work skills in order to rationally prevent fatigue when switching from one type of work to another.

In your free time from your main job, it is very useful to find a favorite activity, being carried away by which, you can forget about everything else. But this activity must be chosen skillfully. It is useful for a person with a sedentary lifestyle to communicate with nature, to participate in outdoor sports games. Hobbies are both recreation and

A kind of treatment. It is especially useful for people with an unstable nervous system. Their favorite activity helps them overcome unfavorable character traits, obsessive experiences, tones up, distracts them from unpleasant thoughts better than any medicine.

“Having a hobby is not among our patients,” writes Prof. A. A. Portnov in the monograph "Clinic of Alcoholism".

The discharge of emotional tension caused by dissatisfaction with oneself is largely facilitated by the development of a sense of altruism in oneself, the desire to help others, especially in difficult times for them. Generosity and generosity not only contribute to the respect of others, but also give moments of satisfaction, distract from unpleasant thoughts, while an egoist is never truly happy.

Don't expect "manna from heaven". According to the World Health Organization (WHO), health is physical, mental and social well-being. An essential moment in social well-being is the place occupied by a person in a team, society.

It is not uncommon to meet people who for many years set themselves up for the fact that they were underestimated, and they ended up not at the level they would like to be. Of course, the fate of a person can depend on many circumstances, including accidents. And yet much depends on us. It is necessary to show activity, purposefulness in the growth of one's professional skills, reasonable initiative in the arrangement of life.

Many tens of thousands of people in production, in institutions, departments achieve success in business, strive for recognition, more interesting and better paid work. This desire is not subject to condemnation, it is natural and logical.

Our socialist society provides everyone with equal conditions for the growth of professional skills, but in order to advance in the service, work has to withstand a certain kind of competition, competition, a kind of struggle for success. Here, one thing is certain, that for success, promotion at work, it is necessary to take the initiative, constantly improve one's professional skills, strive actively, adapt to changing conditions of life, a specific situation.

Avoid one-sided judgments, be able to look at yourself from the outside. There are, however, people of a different temperament. Often after conflict situations in the sphere of their thinking, persistent obsessive ideas develop. Without taking into account the gap between the desired and the possible, they begin to demonstratively emphasize their essentially illusory, special rights and make claims. The thinking of these persons is often

It is characterized by orthodoxy of judgments, self-centeredness. Such people tend to overestimate their own personality, they are usually self-confident, assertive, they easily have bouts of resentment, anger, anger.

Thus, one patient stubbornly sought the severe punishment of a doctor who allegedly caused damage to his health by not allowing him to perform an underwater intestinal lavage. Moreover, he remembered this only 2 years after the ban. Another demanded that the employee be taken to court, accusing him of misallocation of material assets. For several years, both of them sent many accusatory letters to various authorities, demanding the establishment of the truth, which everyone understood in their own way.

Many people were involved in the analysis of their complaints, special commissions were created, which included the most authoritative specialists from local and central institutions. Despite the fact that the guilt of the accused was not established, the accusing him continued his harassment, remaining with his subjective opinion. No arguments could convince him. They only strengthened his claims and discontent.

Many other examples could be cited when one-sidedness of thinking, heightened impressionability, and emotions obscure common sense. Such are the cases of pathological jealousy, when one of the spouses accuses the other of treason, based not on facts, but solely on a subjective opinion, a “logical” assumption. It is often impossible to dissuade such people of the falsity of their judgments. On this basis, extreme tension is created in families, sometimes stormy scenes of jealousy with gross insults and even physical influences. Such families often break up. Time passes, emotions, feelings subside. And what used to seem undeniably true, now turns out to be a biased judgment. The same facts begin to be evaluated differently.

In such circumstances, it is necessary to find strength in oneself and look at the situation and at oneself from the outside, as if through the eyes of another person. Although this is not easy to do, if you wish, you can find a rational way out of the created difficult situation, since in such cases a persistent mental disorder can develop on this basis, and then the help of a specialist doctor will be required.

Do not hold conflicting thoughts about your health in your mind. According to the figurative expression of one of the psychologists, with a nervous experience, strong negative emotions (especially repeated ones) “the brain cries”, and “tears” - in the heart, stomach, other organs, “tears” in the form of painful, difficult to explain various painful sensations in the body.

These disorders are caused by a violation of the regulatory

Effects of the central nervous system on the functions of internal organs. It is known that nerve impulses - signals - constantly go from the internal organs to the central nervous system. Usually a person does not feel them. With the weakening of the nervous system, the sensitivity threshold of the perceiving nervous apparatus decreases. In this regard, normal signals begin to be felt by a person as a kind of pain. Long-term observations of such patients show that these disorders do not pose a danger to life.

Periodically, the condition of such patients worsens under the influence of various reasons - a feeling of internal anxiety appears, the heartbeat quickens, pain in the heart area, sweating, internal trembling appear. A person often mistakenly regards his condition as a heart attack. However, all these painful manifestations are not caused by structural and anatomical changes in the heart, but by an increase in the activity of the sympathetic department of the nervous system and often disappear by themselves without any medical intervention.

If painful sensations are incorrectly assessed by patients, then this often leads, especially in impressionable, suspicious people, to misconceptions about the nature of their disease.

Since painful sensations in functional disorders are similar to signs of actual diseases of the internal organs, it is not easy to convince patients with neurotic disorders that they do not have serious diseases of the heart, stomach, intestines and other organs. They consider painful sensations sufficient proof of a serious illness (cancer, pre-infarction condition, etc.). The slightest change in their state of health causes them anxiety, fear for their lives. A person constantly seeks out new, more severe symptoms, studies medical literature, prescribes a sparing regimen for himself, goes from one doctor to another in search of a specialist who can identify a “serious illness” in him.

In some individuals, such hypochondriacal ideas become persistent, have an obsessive character, absorb all their attention and significantly reduce their ability to work. Often such people, even after repeated examinations by a specialist, cannot believe that their suspicions are unfounded.

How to get rid of painful anxiety, obsessive fears and ideas? The main thing here is a correct assessment of the nature of the existing disorders, which is established on the basis of

Thorough examination. If, during repeated examinations and studies, an organic (severe) disease is not determined, but a functional (not dangerous to life and health) disorder of the nervous system or internal organ, then you must believe this and follow the recommended regimen. An incorrect, subjective opinion about the nature of the disease acts on the mind like a poison, undermines the strength of the patient from the inside, being a serious obstacle to recovery.

Overcoming persistent obsessive fears, thoughts is a difficult task. It is often impossible to get rid of them only with the help of medicines or rest. Other treatments may also need to be added. First of all, through logical reasoning, it is necessary to give a new, objective assessment of disturbing sensations and ideas.

If a person, with the help of a doctor, is able to correctly assess his painful disorders, stop introspection, then he will be able to quickly get rid of disturbing obsessive thoughts and other manifestations of neurosis.

However, the complexity of the situation in such cases lies in the fact that weakness of the will, increased impressionability and other features of the psyche often do not allow a person to believe in himself. It is in the peculiarities of the psyche that the reasons are hidden that determine the protracted nature of neurotic disorders that require appropriate treatment.

These recommendations cover various aspects of human relationships, attitudes towards oneself, one's own painful disorders. All this is of undoubted importance for neuropsychic health. Some may object: such advice is easy to give, but how to implement it? What to do if the nervous system does not obey you?

Indeed, it is not easy to change the manner of behavior, the way of responding to the surrounding reality, to master oneself and it is not immediately possible for everyone, but this task, of course, is quite achievable with time.

Be optimistic and don't forget that the keys to health and happiness are in many cases in your hands.

The life of every person passes in a state frequent stress which are caused by many factors. How to relieve emotional stress if there is always chronic lack of sleep, a busy work schedule, various conflicts? And if you add traffic jams and bad weather to this, it becomes clear that there really is a need for correction. given state. There are always enough problems, aggressive surroundings, domestic problems of various scales, or an ailment that you are forced to endure on your feet can spoil your mood.

At the end of the week, many people remind themselves of a hedgehog whose spines point inward. Fighting internal discomfort is difficult, but it cannot be said that it is impossible. You should try to get back peace of mind and lightness of being. It is no secret that we are forced to do a lot of things through force, and in practice, it turns into a way of life. Under such conditions, a person needs to indulge himself, otherwise existence will begin to resemble an endless struggle, and this clearly will not make us more optimistic.

Pampering yourself, giving yourself a little pleasure is not at all difficult. For example, you can do something that you really enjoy several times a day. Someone likes to play solitaire, play with a pet, chat with a girlfriend, and so on. Every four hours, you should set aside at least ten minutes for your favorite activity, and then you can successfully return to business. If you follow this rule, you will notice that you begin to feel a little more comfortable, calmer, your condition improves. Sometimes urgent psychological help is needed if the nerves are like taut strings, and you need to “let off steam”.

How to quickly relieve emotional stress? You can stomp your feet at such moments, tear the paper to shreds, and so on. But such a discharge is carried out no more than three or four minutes, do not get carried away. This will be enough to get rid of the accumulated negative emotions, and at the same time not turn the necessary psychological relaxation into a banal hysteria. A similar effect is endowed with "sparring" with an ordinary punching bag. It is not in vain that a number of Western Asian companies hang such equipment, and sometimes bosses can even attach their own photo to a punching bag. Having beaten off a pear, a person takes out resentment and anger on it, therefore, calms down, clarity of thinking returns, normal life rhythm is restored, the possibility of fruitful functioning is restored.

To get rid of emotional tension, you can jump, do three sets of fifteen times, the tension will significantly weaken. In this case, not only adrenaline works, but also the opportunity to laugh at yourself. You can imagine that an emotional shock caught you in the office. So where to jump, so as not to attract attention? Of course in the toilet. And if you look at yourself from the outside, you will certainly smile, your mood will improve, and you will return to work, remaining an able-bodied person. You can try such a relaxation method as a glass of ice water, drunk in small sips.

How do you relieve emotional stress if you are at home? You can wash yourself with such water, rub your ears and even your feet with cool hands. Thus, you receive shock therapy, the body calms down, switches to warming mode, moving away from a panic state. To calm down, you should use breathing exercises. Exist special complexes aimed at getting rid of various diseases, and there are also exercises to eliminate emotional stress. When performing such complexes, you need to keep a window or window open.

There are only three emotional stresses characteristic of a person. It is directly emotional, as well as physical and nervous. With emotional stress, the psyche is subject to destructive loads. With nervous tension, there is a reaction to the circumstances of the nervous system, for example, if you are overworked, upset, and so on. As for emotional stress, it arises if someone offended, insulted, or shouted at a person. In such cases, emotions either keep to themselves or splash out. Any nervous strain is caused by factors such as stress, depression, strong feelings.

Emotional stress comes when emotions accumulate, if someone has been rude to you, made a remark, criticized. That is, an action has taken place that keeps you in a certain tension, emotions overwhelm you, but you are not able to throw them out. It is important that only negative emotions can cause emotional stress. To get rid of it, you must distract yourself from the event that upset you, or you just need to throw it out. It is required to analyze the situation, and if necessary, and the person deserves it, throw out emotions in his presence, comment on the situation, it will become easier for you. In addition, the object of your anger will understand that he did the wrong thing.