How to stop being nervous for any reason: psychologist's recommendations and step-by-step instructions. How to calm down and stop being nervous

There is a category of people who are constantly in a state of anxiety. As soon as their next problem is resolved, another appears on the horizon. They start getting nervous again. So the years go by. Such a negative habit deprives people of the joy of life, takes strength, and adversely affects health. If you belong to this category, and strive to become happier, then you definitely need to learn how to stop being nervous.

What does stress lead to?

A person who is anxious, nervous, constantly stays in the zone of discomfort. Unpleasant sensations arise before an important meeting, event, presentation, acquaintance. The appearance of nervousness is dictated by the psychological aspects of the personality. People get nervous if they fail, get rejected, or look ridiculous in the eyes of others.

Such psychological factors can greatly spoil life. It is not surprising that these people are tormented by the question: how to calm down and stop being nervous?

An angry person is not able to control life. All efforts are aimed at coping with negative emotions.

Loss of control over life can lead to unpleasant consequences:

1. The use of means that allow you to get rid of problems for a short time (use of various medicines, smoking, alcoholism).
2. Loss of life orientation. A person, fearing failure, cannot and does not want to realize his dreams and desires.
3. Decreased brain function.
4. Stress can lead to chronic fatigue, against which serious diseases can develop.
5. Loss of emotional control.

As you can see, the prospects are quite unpleasant. So let's figure out what needs to be done to stop being nervous.

Analysis of fears

Most often, insecure people experience a feeling of discomfort that gives rise to nervousness. What to do? How to stop being nervous and worried? Only long-term work on your thoughts and on yourself will help get rid of constant anxiety.

First, analyze your fears and acknowledge them. Take a piece of paper, cut it in half. On the left, write the problems you can solve. On the right - unsolvable.

Examine those problems that you wrote on the left. You know how to solve each of them. A little effort is needed, and these problems will not exist. Then are they worth worrying about?

Now go to the right column. Each of these problems does not depend on your actions. And no matter how hard you try, you cannot influence the course of her decision. So is it worth worrying about these problems?

Face your fears. This will take some time. But you will clearly determine which of the problems were groundless and which are real.

Remember childhood

When analyzing how to stop being nervous for any reason, try to remember the time when you were a small child.

Quite often the problem stretches from childhood. Perhaps your parents often set the neighbor's children as an example, describing their virtues. This created low self-esteem. Such people, as a rule, acutely perceive someone's superiority and are not able to put up with it.

How to stop being nervous in this case? It's time to understand that everyone is different. And all have both advantages and disadvantages. It's time to accept yourself. Learn to accept your weaknesses calmly. And at the same time appreciate the dignity.

Day of rest

If the question of how to calm down and stop being nervous has become very common in your head, then you need to relax a little. Give yourself a day off.

For maximum relaxation, use the recommendations of psychologists:

1. Disconnect from your responsibilities. To do this, you need to prepare in advance. If you work, then take a day off. Those who have children are advised to ask relatives or friends to sit with them in advance, and maybe hire a nanny. Sometimes for a good rest it is enough just to change the usual scenario. Think over your travel route in advance, reserve tickets.
2. Take a bath in the morning. On rest day, you can get out of bed whenever you want. And immediately take a relaxing bath. It has been proven that water procedures help relieve stress, calm the mind and help to put in order chaotic thoughts. For the best relaxing effect, add soothing herbs or your favorite essential oils to the bath. A pleasant aroma will allow you to tune in to the positive much better.
3. Have a cup of tea or coffee with friends. If the last drink causes a headache or stimulates nervousness, then exclude this item from your activities on the day of rest. Remember, coffee drunk in communication with friends has a relaxing effect on the body. A drink drunk alone increases stress.
4. Engage in an exciting business for which in ordinary life there is no time. It's time to think about your hobbies. On this day, you can paint, write a story, or compose a new song. Perhaps you are completely captured by the improvement of the house. Reading a book can be a wonderful relaxation.
5. Prepare a delicious meal. How to stop being nervous? Treat yourself to delicious food. This is what you need during your vacation. After all, delicious food is one of the sources of human pleasure.
6. Watch a movie. The most relaxing and peaceful way to have fun is to watch movies. And it doesn’t matter if you do it in an apartment with friends or visit a cinema.

Ways to get out of a stressful situation

Unfortunately, not everyone and not always can afford to allocate a whole day for rest. In addition, unpleasant feelings and thoughts can rush suddenly. How to stop being nervous for any reason in such a situation? After all, it is necessary now and here to feel relief. In other words, get rid of a stressful situation.

1. Get rid of the source of stress for a while. Give yourself a little break. Even a few minutes of doing nothing is enough for you. Experts say that such breaks not only allow you to get rid of nervousness, but also stimulate enthusiasm and creative thinking.
2. Look at the situation with different eyes. When a person feels agitated and irritated, he fixes precisely the feelings. Try to find the reason that caused such violent emotions. To understand how to stop being nervous about every occasion, ask yourself the question: why did this bring me out of my state of calm? Perhaps you are not appreciated at work, or the salary is too low. By identifying the source, you will be able to outline a strategy for your next steps.
3. Talk about your problem. It is important to choose the right interlocutor here. This should be a person who is able to patiently listen to your problem. Speaking the situation, oddly enough, you not only “let off steam”, but also force the brain to analyze the state of affairs and find solutions.
4. Smile, or better yet, laugh. It is this event that “launches” the production of chemicals in the human brain that stimulate mood improvement.
5. Redirect energy. If you are overwhelmed with negative emotions, then physical training will improve your mood and reduce stress levels. An excellent method of redirecting energy is to engage in creativity.

New daily routine

How to stop being nervous before a working day or an important event?

The following recommendations will help overcome unpleasant moments:

1. Tasty breakfast. To ensure a good mood in the morning, prepare yourself something that you love in advance. It can be yogurt, chocolate or cake. Glucose will energize you and help you wake up.
2. Make a charge. Turn on your favorite pleasant music and do some exercises or dance. This will protect the body from stress.
3. Learn to relax. If a situation arises at work that makes you nervous, think about home, family, or any other thing that makes you feel good.
4. Use water. How to stop being nervous over trifles? Water can be very soothing. Of course, you won't be able to take a bath at work. But you can turn on the faucet and wash your cup, or just watch the stream flow. It is effective in soothing.
5. Look for the positives. If you cannot change the situation itself, then try to change your attitude towards it. If you didn't get your paycheck on Friday, then you won't be tempted to spend it over the weekend.
6. Count to 10. The old tried-and-true way to find peace.
7. Write a letter. Put all your problems on paper. Then tear the letter into small pieces or even burn it. At this time, mentally imagine that all your troubles are burning with it.

Life without stress

Above, we looked at methods to overcome unpleasant situations. Now let's look at how to stop being nervous and start living a stress-free life.

To do this, you need to develop behaviors and good habits that will bring a sense of peace and happiness into your life:

1. Walk outdoors. Scientific studies have confirmed that such walks significantly improve mood. Especially if you combine them with moderate physical activity.
2. Go in for sports. This is a reliable protection against diseases, which are based on stress. Regular exercise ensures a calm, positive attitude towards your life.
3. Don't neglect rest. The quality of sleep has a huge impact on a person's well-being. Chronic lack of sleep often becomes one of the factors provoking the appearance of nervousness, irritability. In addition, people who neglect proper rest have a high risk of developing quite unpleasant diseases, such as stroke, heart attack.
4. Get rid of bad habits. Some people, thinking about how to stop being nervous, resort to smoking or drinking, trying to "relax" in this way. However, neither alcohol nor tobacco can relieve irritability and nervousness. They only muffle the severity of the problem for a while, delaying the moment of making a decision.

Calming techniques for pregnant women

Unrest is generally contraindicated for women in an interesting position. But it is during this period that future mothers become extremely vulnerable, and can get upset over trifles. How to stop being nervous during pregnancy?

There are several simple ways:

1. Spit on everything! A pregnant woman should only worry about her health. Whatever events happen nearby, it should be clearly understood that the expectant mother is responsible for the child. Is it possible to put at risk the most precious thing in a woman's life? Now look at the problem. Is she worth the risk? No! So forget about it.
2. Mentally create a wall. Imagine that you are securely protected from the outside world. Pass only positive and pleasant information through an imaginary wall. Let only positive people into your world.
3. Be patient. It's not as difficult as it might seem. Just think that not all people are able to control themselves and control emotions as well as you.
4. Look for the positive in life. Smile more often, surround yourself with things that cause joy, listen to pleasant music, read interesting books.

Each person must choose the activities that will help him relax and stop being nervous.

You might find these tips helpful:

1. Look at the clouds floating in the sky.
2. Wash your face with cold water.
3. In rainy weather, look at the rain, listen to the even sound of drops.
4. Ask a loved one to read a book to you until you fall asleep.
5. Take paints or pencils and draw whatever comes to your mind. Do not think about the details and the end result.

Help from a specialist

If the above recommendations did not help you, then contact a psychotherapist or psychologist for help. The doctor will listen to you, conduct special tests. It will help to identify the causes of stressful situations and suggest ways to resolve them. The doctor will develop a strategy for how to stop being nervous and strengthen the nervous system.

If necessary, you will be prescribed sedatives. It can be both medications and herbs. Mint, valerian, St. John's wort, chamomile, lavender have an excellent calming effect.

However, do not abuse these drugs. They won't get rid of your nervousness forever. Such funds can only help temporarily.