How to stop getting nervous for any reason: recommendations of a psychologist 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 begin to get nervous again. So the years go by. Such a negative habit deprives people of the joys of life, takes away strength, adversely affects health. If you belong to this category and strive to become happier, then you certainly need to learn how to stop being nervous.

What are stresses leading to?

A person who is anxious, nervous, is constantly 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, hear rejection, or look funny in the eyes of others.

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

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

Loss of control over life can lead to unpleasant consequences:

1. The use of funds that allow you to get rid of problems for a short time (the use of various medications, smoking, alcoholism).
2. Loss of life landmarks. A man, fearing failure, cannot and does not want to realize his dreams and desires.
3. Decreased brain performance.
4. Stress can lead to chronic fatigue, against which serious illnesses can develop.
5. Loss of control over the emotional sphere.

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

Fear analysis

Most often, insecure people experience a sense of discomfort that generates nervousness. What to do? How to stop getting nervous and worried? Only long work on your thoughts and on yourself will help get rid of constant anxiety.

Initially analyze your fears and acknowledge them. Take a piece of paper, divide it in half. On the left, write down the problems you can solve. On the right are insoluble.

Examine the problems you wrote on the left. Each of them you know how to solve. A little effort is needed, and these problems will not exist. Then are they worth it to worry 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 its decision. So is it worth worrying about these problems?

Look into the face of your fears. This will take some time. But you clearly define which of the problems were groundless and which were real.

Remember your childhood

When analyzing how to stop being nervous about anything, try to remember the time when you were a young child.

Quite often, the problem lasts from childhood. Perhaps your parents often set neighbors' children as an example, describing their virtues. This has formed a low self-esteem. Such people, as a rule, sharply 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 all people are different. And everyone has both advantages and disadvantages. It is time to accept yourself. Learn to take your weaknesses calmly.And at the same time appreciate the virtues.

Day of rest

If the question of how to calm down and stop getting nervous very often began to arise in your head, then you need to relax a bit. Have a day of rest.

For maximum relaxation, use the recommendations of psychologists:

1. Disconnect from your duties. To do this, you need to prepare in advance. If you work, then take the day on vacation. Those who have children are advised to ask their relatives or friends in advance to sit with them, and maybe even hire a nanny. Sometimes for a good rest it’s enough just to change the usual scenario. Think ahead to your travel itinerary, book your tickets.
2. Take a bath in the morning. On the day of rest, you can get out of bed when you want. And take a relaxing bath right away. Water treatments have been proven to help relieve stress, calm the mind, and help tidy up chaotic thoughts. For a better relaxing effect, add soothing herbs or your favorite essential oils to the bath. A pleasant aroma will allow you to better tune in to positive.
3. Have a cup of tea or coffee with friends. If the last drink leads to 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. Drinking alone can increase stress.
4. Engage in a fascinating affair for which there is no time left in ordinary life. It's time to remember your hobbies. On this day, you can do painting, write a story or compose a new song. You may be completely captivated by home improvement. A great relaxation can be reading a book.
5. Make 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 relaxing way to have fun is watching movies. And it doesn’t matter if you carry it out in an apartment with friends or visit a movie theater.

Stress Relief Techniques

Unfortunately, not everyone can not always afford to spend the whole day on vacation. In addition, unpleasant feelings and thoughts can flood 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.

Psychologists give the following recommendations for this case:

1. Get rid of stress for a while. Take a short break for yourself. Even a few minutes of complete idleness will be enough for you. Experts argue that such breaks can not only get rid of nervousness, but also stimulate enthusiasm and creative thinking.
2. Look at the situation with different eyes. When a person feels excited and annoyed, then it captures feelings. Try to find the reason that caused such violent emotions. To understand how to stop getting nervous about every thing, ask yourself the question: why did I get this out of a state of calm? You may not be valued at work, or your salary is too low. Having identified the source, you can outline the strategy for your next steps.
3. Speak your problem. It is important to choose the right person to talk to. It must 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 make your brain analyze the situation 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. A great way to redirect energy is to do creativity.

New daily routine

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

The following recommendations will allow you to overcome unpleasant moments:

1. Tasty breakfast. To ensure a good mood in the morning, prepare yourself what you love in advance. It can be yogurt, chocolate or cake. Glucose will energize you and help you wake up.
2. Take charge. Turn on your favorite sweet music and do some exercises or dance. This will protect the body from stress.
3. Learn to be distracted. If at work a situation arises that makes you nervous, think about home, family, or any thing that makes you feel good about it.
4. Use water. How to stop being nervous over trifles? Water can perfectly calm. Of course, you will not succeed in taking a bath at work. But you can turn on the tap and wash the cup or just look at the flowing stream. It effectively soothes.
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 salary on Friday, then there will be no temptation to spend it on the weekend.
6. Count to 10. The old proven way to find peace of mind.
7. Write a letter. Entrust paper to all your problems. Then tear the letter into small pieces or even burn it. At this time, mentally imagine that all your troubles burn with it.

Life without stress

Above, we looked at methods to overcome unpleasant situations. Now we’ll look at how to stop being nervous and start living without stress.

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

1. Take a walk in the fresh air. Scientific studies have confirmed that such walks significantly raise the mood. Especially if you combine them with moderate physical activity.
2. Go in for sports. This is a reliable defense against diseases based on stress. Regular classes provide a calm, positive attitude to your life.
3. Do not neglect the rest. The quality of sleep has a huge impact on the well-being of a person. 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 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 decision making.

Pregnancy sedatives

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

There are several easy ways:

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

Some more tips

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

You may find these tips useful:

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 knock of drops.
4. Ask a loved one to read you a book aloud 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.

Specialist help

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

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

However, do not abuse such drugs. They will not save you from nervousness forever. Such funds can only help temporarily.