The life of a modern person is becoming more dynamic every day. Both men and women have to keep up with the times, keep up with everything, be punctual, make responsible decisions. It is for these reasons that many do not have time to sleep and rest, and therefore are subjected to stressful conditions so often that they are periodically forced to think about mental and physical health. Today we offer to talk about how to cope with emotions and nerves. We will consider a number of methods that will overcome this problem.
What is stress?
Stress is usually called the reaction of the body to various kinds of experiences. Moreover, these experiences can be both negative, leading to the depletion of the protective mechanisms of the human psyche, and positive. Any surge of emotions and nervous excitement are accompanied by the fact that the blood is filled with epinephrine. The second name of this hormone is better known to people, it sounds like adrenaline. Such an ejection can provoke vascular spasm, cause a violation of the heart rhythm. What situations can lead to neurotic conditions? The first is discontent, anger, or anger. In addition, fear or irritation are often the causes.
Symptoms of stressful situations
The symptomatic pattern under stress can manifest itself in different ways, sometimes suddenly, and sometimes it increases. Usually panic attacks are short-term, they are accompanied by sweating, heart rhythm disturbance. Anxiety is growing gradually. Among the symptoms of stress are impatience, irritability, a person feels tension in the muscles, a decline in concentration. Often in a stressful situation, the so-called chronic fatigue appears. A person who is stressed has difficulty breathing, has tachycardia, lack of air, and nausea. Numbness of the extremities and pain in the abdomen are possible.
Chronic stress: what is the danger
In the event that a person experiences too strong emotions, is not able to cope with them, he may increase the risk of neurosis. They appear for a variety of reasons, but experts consider psychological and emotional injuries that occur in a person’s personal, public life to be provoking factors. It can be the death of a loved one, parting with a loved one or beloved, difficulties at work.
The likelihood of neurasthenia is extremely high. This disorder is characterized by such symptoms as a powerful overwork of the body and nervous exhaustion. Neurasthenia can declare itself in the following ways: a person experiences increased fatigue, his mood can change for no reason, sentimentality and tearfulness appear. By the way, it is worth noting that during neurasthenic seizures, a person does not even need a special reason for the manifestation of aggression, just unpleasant odors or bright light, unexpected touches are enough.
Chronic stress can lead to a neuropsychiatric disorder such as hysteria. The most susceptible to this pathology are women whose age ranges from 20 to 40 years. Although in fairness it is worth saying that this also happens with men. Hysterical seizures are manifested by screaming, sobbing and pathetic. True, this happens only if there is someone nearby who can somehow react to such behavior.
Perhaps the most dangerous consequence of chronic stress and nervous tension can be considered a depressive state. It is characterized by a very long stay in a bad mood, a negative perception of the world and people, and motor inhibition.
What to do
Any nervous tension and disorders listed above lead to serious consequences for the human body. Moreover, such shocks do not pass without a trace. Often on their soil various pathological deviations occur. Of course, all problems of the nervous system need to be treated, and this should not be done on their own, it is necessary to consult specialists. The only thing you can do yourself at home is to learn how to deal with the root cause, that is, stress. We propose to talk about prevention right now!
Striving for harmony
Of course, everyone who knows how to stay calm in difficult situations, strives for a state of calm and harmony.
However, not everyone can understand what harmony really is. Experts note: this is not only a state of mental relaxation, when a person does not experience nervous tension and does not think about anything specific. Harmony actually lies in the balanced work of all areas of the human brain. That is, if you learn to restore balance and use the abilities that were given to you by nature, you can easily calm down even in the most difficult and stressful situations. How to achieve harmony? Try to meditate, learn to listen to yourself and your desires. Periodically allow yourself to let off steam.
Self-development
When a person is in an emergency, it is extremely difficult for him to control himself: the heartbeat becomes quicker, palms begin to sweat, an inexplicable feeling of anxiety surrounds, and the brain simply cannot find the answer to the question of how to keep calm. Psychotherapists say: in order to overcome stress, you need to come to a state of awareness. What is this condition? Specialists implies relaxation, which is combined with attentiveness. They note: in order to overcome a stressful situation, it is not necessary to completely relax, this condition should not interfere with the brain, you should take a full part in resolving stress.
Sense of security
Speaking about how to stop constantly being nervous, it should be noted that sometimes the inability to control one’s own emotions is associated with a sense of danger that a person experiences. It may seem that in a stressful situation there is some threatening factor that can become activated in the event of an incorrect decision and cause significant harm. How to develop a sense of security? There are several easy ways:
- First, do some breathing exercises. It is restored breathing that helps the body fight stress.
- Try to look at the situation from the side, abstract yourself, pretend that this problem does not concern you at all.
- Speak out loud. If there are other people near you, try to openly acknowledge the existence of the problem, discuss both it and its solutions.
Pause
How to deal with nerves, if for several hours you are forced to experience serious stress? Psychotherapists recommend pausing on time. Allow yourself a short break, try switching your attention from problems that concern you all to something else. Do not think that a break will allow you to completely disengage and save you from making difficult decisions. However, you will be able to return to the existing problem with new thoughts and ideas that may help to overcome it.
Talk to yourself
Is your life full of difficulties that you have no one to discuss with? How to deal with nerves? Psychotherapists recommend talking with yourself, talking about the problems that bother you. Your main task is to say aloud all those factors that complicate your life. After that, you should try to look at them not only from the negative side. Look for funny moments, positive sides. You will see: your problems are not as terrible as you think. They may well be resolved.
Excitement before the exam
Excitement, a beating heart, wet palms and fear of failure - often all this haunts schoolchildren and students during exams. Of course, it is very difficult to cope with emotional stress alone, teachers and parents must come to the rescue. We did not stand aside and prepared a series of tips for you that will help prevent exam stress. In addition, we tried to figure out whether sedatives and cribs were needed, whether it was worth cramming and drinking coffee all night on the eve of the exam. Let's talk about everything in more detail:
- The mood for victory. How to deal with nerves before the exam? Just tune in to victory and don't even think about losing. Explain to yourself that nothing bad will happen, even if the result is slightly worse than you expect. The earth will not stop, the world will not collapse, you will not stop breathing, everything will remain as it was.
- Advance preparation. The sooner you start preparing for the exams, the more confident you will feel the day before and during it. In addition, this will distribute the load evenly and avoid stressful situations.
- Preparation of cheat sheets. And it’s worth doing. No, you won’t have to use them. The fact is that when writing cheat sheets, students and schoolchildren memorize the material much better than when reading it normally.
- Do not cram or distract. Try to carefully analyze all the exam material. The fact is that if you just learn the correct answers, the teachers will be able to bring you down with just one additional question. When preparing for exams, do not be distracted by movies or music. Any sound background can provoke irritability and exacerbate the stress state in which the body is located.
Speaking about how to be calm and not be nervous during the session, experts recommend taking breaks during which you can do eye exercises, stretch your legs or breathe in fresh air. You should not do more than 8 hours a day, the fact is that after this time the brain will cease to perceive new information, memory will act selectively, which will subsequently lead to errors. During the session, drinks such as coffee and strong tea should be excluded from your diet. They only exacerbate stress, enhance nervous excitement. Refuse should be from energy drinks. Better drink water, grapefruit, apple and orange juice.
On the eve of the exam date, complete all preparation for it in the morning. The fact is that for the remaining hours you will not have time to learn what you have not learned before. Better relax, switch to something pleasant and positive. And, of course, go to bed early: a good rest is a guarantee that the next day you will not be too nervous and you can successfully pass the exam.
Stress diet
Usually the last thing that worries a person in a stressful state is nutrition. In order for you to be able to adequately and calmly respond to everything that happens, while under stress, eat any protein food more often. Omelet and scrambled eggs with ham, chicken legs, hummus and cheese are suitable. Combine them with fresh vegetables and fruits. Thus, you not only improve the emotional state, but also reduce the risk of cardiovascular disease. Often people drown out stress with chocolate, chips, or other junk food. Nutritionists say: it certainly won’t add joy, but extra pounds will appear for sure. By the way, overweight can be a new reason for stress. So try snacking with something wholesome: a salad, fruit, a cereal bread sandwich, or a glass of freshly squeezed juice. As a dinner for a person who is struggling with stress, food that contains starch is suitable. This is potato, bread, rice or pasta. These products will help reduce anxiety and calmly fall asleep.
What should be discarded? Of course, from alcoholic drinks and caffeine. Drinks, which include caffeine and alcohol, provoke the production of adrenaline, which means they aggravate the situation.
Sedatives: which are better to use?
Of course, adherence to sleep and nutrition helps to cope with stressful situations. However, there are times when this is not enough. Various sedatives come to the aid of the exhausted nervous system. Among the most effective sedatives for nerves, experts call the most common infusions of motherwort and valerian, not only on alcohol, but on a water basis. Preparing them is quite simple: you need to pour dry herbs with boiling water and leave them in a thermos for several hours. You need to drink half a glass three times a day. This will relieve stress, calm, establish sleep. In addition, these herbs stimulate brain activity. How to cope with nerves if recipes of traditional medicine do not help? Contact a specialist. Only he will be able to choose drugs with a sedative effect that will improve your condition without causing addiction.
Art therapy
The so-called coloring-antistress will help to release the accumulated negative emotions. You can head off into the creative process thanks to the abundance of details and complex fancy patterns. On the pages of such collections of black and white drawings you will find people and animals, architectural structures, mandalas, marine life, thickets and much more. You only need free time and pencils. Psychologists around the world agree that patterns of varying degrees of complexity can even replace sedatives!
By the way, take care of the musical accompaniment - ideal for relaxing and calming the nerves “Rain Music”.
Games
If you are in a public place, and therefore you can’t listen to relaxing music or paint another pattern, install an application on your smartphone to help calm down. For example, Bubble Wrap is ideal for those who love to burst bubble wrap! This will relieve stress, in addition, you can set records for speed and share your best results with other players. Another great antistress game is iSlap. She will come to the rescue if someone from the people around you begins to annoy you. The application allows you to select a photo of the object and simulate the sound of impact.
How to deal with nerves? Try to launch The Worry Box, which is a kind of alarm diary. In this magic box you will put your troubles. The fact is that the program will ask you questions to control the level of your anxiety, psychological problems. In addition, the application will give a hint - how to behave in a particular situation.
Another great nerve-calming app is Sandbox - Soothe Nerves. It will provide relaxation, allow you to relax after a hard day. The main task of the user is to create masterpieces in this anti-stress game from a wide variety of bulk materials, such as sand, radiation, cosmic dust, mercury and many others. This application can hardly be called a game in the usual sense of the word: there are no levels and missions, there are no game functions. There are only materials that interact quite realistically with each other. For example, if you combine fire and wood, a flame breaks out, but you can add a little gasoline ... In general, the Sandbox, calming the nerves, is a great way to relax.
If you see a way out of stressful situations when listening to music, pay attention to the Ambience app. This is an incredibly large collection of sounds and melodies that will help to cope with stress and stress. You will find here the sounds of the wind, which goes through small bells, fire in the fireplace, nature - only about two and a half thousand compositions. By the way, in the latest version of this application, a function for connecting sounds has appeared: you can select the necessary melodies and effects and create your own mix! Another useful feature is a timer. Thanks to its presence, you can listen to tunes before going to bed. And the application can be used as an alarm clock.
If you need an inexpensive but effective tool that can identify stress, identify its causes and manage it, try installing Stress Tracker. Its developers are a whole team of practicing psychologists, people who are exploring cognitive behavioral therapy. This application is needed in order to determine the individual stress level, symptoms. Thanks to the Stress Tracker, you can track what time of the day, month and year you are most nervous! In addition, you will have the opportunity to choose a program for yourself that will help cope with nervous tension.