The life of a modern person is becoming more and 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 they are exposed to stressful conditions so often that they are periodically forced to think about mental and physical he alth. Today we propose to talk about how to deal with emotions and nerves. We will look at a number of methods that will overcome this problem.
What is stress?
Stress is usually called the body's reaction 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 outburst of emotions and nervousexcitement is 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 a release can provoke vascular spasm, cause a violation of the heart rhythm. What situations can lead to neurotic states? First, it is discontent, anger or anger. In addition, fear or irritation is often the cause.
Symptoms of stressful situations
Symptomatic pattern under stress can manifest itself in different ways, sometimes suddenly, and sometimes it occurs on the rise. Usually, panic attacks are short-lived, they are accompanied by sweating, heart rhythm disturbance. Anxiety builds up 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 stressed person has difficulty breathing, tachycardia, shortness of breath, and nausea. Possible numbness of the limbs and pain in the abdomen.
Chronic stress: what is the danger
In the event that a person experiences too strong emotions, unable to cope with them, he may increase the risk of neurosis. They appear for a variety of reasons, but experts consider psychological and emotional traumas that occur in a person’s personal and social life to be provoking factors. This may be the death of a loved one, parting with a loved one or a loved one,difficulties at work.
Extremely high probability of neurasthenia. This disorder is characterized by such signs as 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 to show aggression, just unpleasant smells or bright light, unexpected touches are enough.
Chronic stress can lead to neuropsychiatric disorders 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 to men. Hysterical fits are manifested by screaming, sobbing and pathos. True, this only happens 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, 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 go unnoticed. Oftenon their basis, various pathological deviations arise. Of course, all problems of the nervous system need to be treated, and this should not be done on your own, it is necessary to contact specialists. The only thing you can do yourself at home is to learn how to cope with the root cause, that is, stress. We propose to talk about prevention right now!
Striving for harmony
Of course, anyone who knows how to remain 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 something 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. Allow yourself to let off steam periodically.
Developing self-control
When a person is in an emergency, it is extremely difficult for him to control himself: his heart rate quickens, his palms begin to sweat, an inexplicable feeling of anxiety seizes, and the brain simply cannot find the answer to the question of how to remain calm. Psychotherapists say: in order to defeat stress,you need to come to a state of awareness. What is this state? Experts mean by it relaxation, which is combined with attentiveness. They note: in order to overcome a stressful situation, it is not at all necessary to relax completely, this state should not interfere with the work of the brain, you must take a full part in resolving stress.
Feel safe
Speaking about how to stop being constantly 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 be activated in the event of an incorrect decision and cause significant harm. How can you develop a sense of security? There are several easy ways:
- First of all, do some breathing exercises. It is the restored breathing that helps the body fight tension.
- Try to look at the situation from the outside, abstract, pretend that this problem does not concern you at all.
- Speak out loud. If there are other people around you, try to openly acknowledge the existence of the problem, discuss both it and the solutions.
Pause
How to deal with nerves if you have to endure severe stress for several hours? Psychotherapists recommend taking time to pause. Allow yourself a little breaktry shifting your attention from the problems that are bothering you all to something else. Do not think that a break will allow you to completely abstract 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 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 to yourself, talking about the problems that bother you. Your main task is to say out loud all the 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 aspects. You will see that your problems are not as terrible as you think. They may well be resolved.
Exam anxiety
Excitement, a heavy beating heart, wet palms and fear of failure - all this often haunts schoolchildren and students during exams. Of course, it is very difficult to cope with emotional stress alone; teachers and parents should definitely come to the rescue. We have not stood aside and have prepared for you a number of tips that will help you avoid exam stress. In addition, we tried to figure out whether sedatives and cheat sheets are needed, whether it is worth cramming and drinking coffee all night before the exam. Let's talk about everything in more detail:
- Set up to win. How to deal with nerves before an exam?Just tune in to win and don't even think about losing. Explain to yourself that nothing terrible will happen, even if the result is a little 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 exams, the more confident you will feel the day before and during it. In addition, this will allow you to distribute the load evenly and avoid stressful situations.
- Preparation of cheat sheets. And this is worth doing. No, you don't have to use them. The fact is that when writing cheat sheets, students and schoolchildren remember the material much better than when reading it normally.
- Don't cram or get distracted. Try to carefully analyze all the exam material. The thing is, if you just learn the right answers, teachers can knock you down with just one extra question. While preparing for exams, do not be distracted by movies or music. Any sound background can provoke irritability and aggravate the stressful state in which the body is.
Talking about how to be calm and not nervous during the session, experts recommend taking breaks during which you can do eye exercises, stretch or get some fresh air. You should not practice more than 8 hours a day, the fact is that after this time the brain will no longer perceive new information, the memory will workselectively, which subsequently leads to errors. During the session, drinks such as coffee and strong tea should be excluded from your diet. They will only exacerbate stress, increase nervous excitement. Avoid energy drinks as well. 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 in the remaining hours you will not have time to learn what you have not learned before. Get some rest, switch to something pleasant and positive. And, of course, go to bed early: proper rest is a guarantee that the next day you will not be too nervous and can successfully pass the exam.
Stress diet
Usually the last thing on the mind of a stressed person is nutrition. In order for you to adequately and calmly respond to everything that happens, being in a state of stress, eat any protein food more often. Omelet and scrambled eggs with ham, chicken legs, hummus and cheese will do. Combine them with fresh vegetables and fruits. Thus, you will not only improve your psycho-emotional state, but also reduce the risk of cardiovascular diseases. It is not uncommon for people to drown out stress with chocolate, chips, or other unhe althy foods. Nutritionists say: this will definitely not add joy, but extra pounds will appear for sure. By the way, being overweight can become a new cause for stress. So try snacking on something he althy: a salad, fruit, a whole grain sandwich, or a glass of freshly squeezedjuice. As a dinner for a person who is struggling with stress, food that contains starch is suitable. It's potatoes, bread, rice or pasta. These products will help reduce anxiety and sleep peacefully.
What should I give up? Of course, from alcoholic beverages and caffeine. Drinks containing caffeine and alcohol trigger the production of adrenaline, which means they exacerbate the situation.
Sedatives: which are the best to use?
Of course, proper 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, but not on an alcohol basis, 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 use half a glass three times a day. It relieves stress, calms, improves sleep. In addition, these herbs stimulate brain activity. How to deal with nerves if traditional medicine recipes do not help? Contact a specialist. Only he can find drugs with a sedative effect that will improve your condition without causing addiction.
Art Therapy
The so-called anti-stress coloring pages will help to release the accumulated negative emotions. You will be able to go headlong into the creative process thanks toan 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, forest thickets and much more. All you need is 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 - perfect for relaxation and calming the nerves "Rain Music".
Games
If you're in a public place and can't listen to relaxing music or paint another pattern, install an app on your smartphone that will help you calm down. For example, Bubble Wrap is perfect for those who love popping bubble wrap! This will relieve stress, besides, you can set records for speed and share your best results with other players. Another great anti-stress game is iSlap. She will come to the rescue if one of the people around you has begun to annoy you. The application allows you to select a photo of an object and simulate the sound of an impact.
How to deal with nerves? Try launching The Worry Box application, 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 given situation.
Another great oneapplication that calms the nerves - "Sandbox - calm the nerves." It will provide relaxation, allow you to unwind after a hard day. The main task of the user is to create masterpieces in this anti-stress game from a 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, and there are no game functions. There are only materials that quite realistically interact 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", which calms the nerves, is a great way to relax.
If you see a way out of a stressful situation in listening to music, pay attention to the Ambience application. This is an incredibly large collection of sounds and melodies that will help you cope with tension and stress. You will find here the sounds of the wind, which goes through small bells, fire in the fireplace, nature - about two and a half thousand compositions in total. By the way, in the latest version of this application, the function of combining sounds has appeared: you can select the necessary melodies and effects and create your own mix! Another useful feature is the timer. Thanks to its presence, you can listen to melodies before going to bed. You can also use the app as an alarm clock.
If you need an inexpensive but effective tool that will allow you to identify stress, identify its causesand manage it, try installing Stress Tracker. Its developers are a whole team of practicing psychologists, people who research cognitive behavioral therapy. This application is needed in order to determine the individual level of stress, symptoms. Thanks to 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 you cope with nervous tension.
