Stressful situations happen to people almost every day. Lack of time, difficulties at work, illness of loved ones - all this can unbalance. At such moments, the heartbeat quickens, adrenaline is released, muscles tense, breathing becomes confused. However, the capabilities of the nervous system are not unlimited - its defenses are gradually depleted.
Prolonged stress can weaken the immune system, provoke nervous breakdowns, and upset the psyche. According to doctors, many diseases arise precisely on the basis of nerves. For example, diabetes mellitus and bronchial asthma. Some experts even find a link between stress and cancer.
It is almost impossible to protect yourself from nervous situations. But learning how to manage your emotions and relieve stress is quite real. Meditation, yoga and proper nutrition help well in this. But what about those cases when you need to quickly pull yourself together? The main task in this state is to reduce the level of adrenaline in the blood. We will tell you about the most effective methods that will help calm the nervous system and return to its usual state in a short time.
Method 1: restore breathing
A five-minute deepening of breathing will help reduce adrenaline levels and relieve tension. The most famous method is to slowly count to ten or twenty, controlling your breaths in and out. Straighten your back and straighten your shoulders. Breathe in slowly, without jerking, concentrating on each breath. Try to stretch the exhalation out and make it longer than the inhalation. After each breathing cycle, there is a short pause of 3-5 seconds. This exercise increases focus, calms the nervous system, and reduces stress. If you feel unpleasant sensations or dizziness, return to the usual breathing rhythm.
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Method 2: create a virtual image
The adrenaline rush will stop if you get distracted from the stressful situation and start thinking about something else. This method is useful when you are provoked into an outburst of aggression. Start remembering the multiplication table, your favorite poem, phone numbers and friends' birthdays. Better yet, connect your imagination and visualize thoughts by presenting them in the form of pictures, color and as detailed as possible. Try to mentally draw a cozy cafe or seaside. Try to feel how the water gently touches your body and takes away negative emotions. If possible, get into a comfortable position, relax and close your eyes. It will take 4–5 minutes to calm down.
Method 3: go for a swim or take a shower
A warm shower with a high pressure of water will not only relax muscles and improve blood circulation, but also calm the nerves. And half an hour in the pool will relieve stress after a working day. Another way to relieve emotional stress is to play your favorite music and take a hot bath. The effect is enhanced by adding a few drops of soothing chamomile, lavender, mandarin or lemon balm essential oil to the water. If there is no time for long water treatments, wet your hands and run wet palms over your face, neck and shoulders. Cold water tones the skin well and soothes the nerve receptors. Alternatively, you can use a rose water spray to freshen up.
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Method 4: turn on the music and dance
Any physical activity is capable of restoring mental balance. For example, a half-hour jog in the fresh air or an intense workout in the gym. Instead of exercise, you can dance, go for a walk, play badminton, or clean up. During such a load, the brain produces neurotransmitters that are responsible for a good mood and reduce anxiety. This is the body's response to muscle stress. Scientists claim that regular exercise is an excellent prevention of depression. And the improvement in appearance and physical performance will be a nice bonus.
Method 5: make tea with honey
A glass of clean water will help you to quickly restore normal heart rate and relax. You need to drink slowly - in short sips, taking short breaks between them. In addition to water, hot tea with dessert helps to cope with anxiety and irritation. Swallowing movements calm the nerves, while sweets stimulate the production of "happiness hormones". At the same time, it is better to replace cookies and sweets with healthy treats. For example, honey, dried fruit or dark chocolate. The latter well removes cortisol and catecholamines that cause stress. You can add ginger root, a sprig of oregano, a few mint leaves or jasmine flowers to the drink - these additives are known for their soothing effects.
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Method 6: do a light self-massage
A good massage therapist will quickly relieve tension and muscle tension. If a professional master does not have time for a session, you can do a relaxing massage yourself. A large number of nerve endings are concentrated on the head. Wash your hands thoroughly, sit on a chair and begin to massage your temples in smooth circular motions. Gradually move on to the scalp. At the same time, the fingertips should slide freely over the surface (in the direction of hair growth) and not stretch the skin. A properly performed ten-minute massage improves blood circulation, relieves stress and normalizes sleep. In addition, it stimulates hair growth and strengthens hair follicles.
Method 7: keep a personal diary
You can relieve accumulated stress with paper and a pen. Stay alone with yourself, take a blank sheet and write about an unpleasant event. When everything is ready, it is recommended to burn or tear the covered paper. You can keep a permanent personal diary - in a beautiful notebook or laptop. This can help you rethink the situation and get rid of destructive emotions faster. Moreover, the more is written on paper, the less disturbing thoughts will remain in your head. This method is especially useful for those who are used to holding back their emotions and words.
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In addition, anti-stress coloring books or regular children's coloring pages can help to cope with nerves. It is one of the most popular forms of art therapy.>