We present 25 effective ways to quickly calm down: study them, choose the ones that are most suitable for you and live a happy life without stress and illness.
All people face a large number of stressful situations of varying degrees of intensity every day. However, if for some they pass without consequences, for others they become a cause of increased anxiety. It can be difficult for people who are highly emotional to calm down quickly without the use of sedatives.
The impact of a stressful situation on the nervous system can be so intense that a person experiences physical manifestations, incl. insomnia, increased irritability, etc. Emotional stress often becomes the basis for the development of depression and other mental disorders. In addition, stress can trigger the development of certain diseases of internal organs.
Simple tips and habits for better sleep
Along with a warm bath or shower, the following tips and habits will help you fall asleep faster and enjoy restful, healthy sleep:
Increase bedroom comfort
The bedroom is a place for sleep and comfortable rest
This is important to consider when thinking about its design. It is worth abandoning too bright colors and variegated images in the decor
Instead, it is better to choose neutral, pastel colors that do not irritate the eyes. Thick curtains will protect you from the light of lanterns, the sun and the moon while you sleep.
Eliminate distractions
Working on a computer, social networks, watching TV and other interactions with electronic gadgets reduce the quality of sleep. Therefore, it is advisable to exclude them before bedtime. Pets can also interfere with falling asleep. It is better to remove them from the bedroom. To avoid waking up from sudden sounds from the street, you can use white background noise. Reading books, pleasant music and intimate relationships contribute to good sleep.
Maintain a daily routine
If you go to bed and wake up at the same time, your body gets used to this routine. This will help regulate your body clock, allowing you to fall asleep faster and sleep peacefully throughout the night.
It is important to maintain this habit even on weekends.
Use dim lighting
Typically, the brain produces melatonin in the evening between nine and ten o'clock. And electrical devices that provide bright light can block this natural process in the body. After sunset, it is recommended to switch to low consumption lamps that glow red, yellow or orange. Using a salt lamp illuminated by a five-watt bulb is ideal - it will not interfere with melatonin production.
Daily exercise
Physical exercise burns energy and helps you fall asleep easier. However, during exercise, the body produces cortisol, which can reduce melatonin secretion. Therefore, exercises should be done three hours before bedtime.
Wear minimal clothing while sleeping
Wearing a minimum amount of clothing while sleeping provides the body with the necessary coolness and freedom. This allows you to feel more comfortable and sleep better.
Check the mattress and pillow
It is very important for a good sleep that the bed, mattress and pillow are comfortable and of high quality. It is recommended to change the mattress after about 8-10 years, the pillow after 3 years, and the duvet after 7 years.
Specialist help
If the above recommendations do not help you, then contact a psychotherapist or psychologist for help. The doctor will listen to you and conduct special tests. He will help determine the causes of stressful situations and suggest ways to resolve them. The doctor will develop a strategy on how to stop being nervous and strengthen the nervous system.
If necessary, you will be prescribed sedatives. These can be either medications or herbs. Mint, valerian, St. John's wort, chamomile, and lavender have an excellent calming effect.
However, do not overuse such drugs. They will not rid you of nervousness forever. Such remedies can only help temporarily.
What effect do thoughts before sleep have?
This is what I had before - all the negative consequences of not being able to sleep because of the thoughts in my head.
- Confusion upon awakening.
- Fatigue - I hadn’t had time to do anything yet, but I already felt like I was exhausted.
- Any troubles during the day, even the smallest ones, irritated me.
Here's what I gained using the techniques I described below. These are all the positive changes that have happened in my life thanks to good sleep:
- There was a cheerful state and clarity of mind after waking up.
- There was a desire to work - to spend energy on something useful.
- It became difficult to unbalance me during the day - problems didn’t bother me so much, there was little that could make me irritated.
For me, such changes were very valuable. If you also want to bring them into your life, here are 8 ways to do it.
What does stress lead to?
A person who is anxious, nervous, is constantly in a zone of discomfort. Unpleasant sensations arise before an important meeting, event, presentation, or acquaintance. The appearance of nervousness is dictated by the psychological aspects of the personality. People get nervous if they fail, hear refusal, or look funny in the eyes of others.
Such psychological factors can greatly ruin your life. It is not surprising that these people are tormented by the question: how to calm down and stop being nervous?
An irritated person is unable to control life. All efforts are aimed at coping with negative emotions.
Losing control over life can lead to unpleasant consequences:
- The use of means that allow you to get rid of problems for a short time (use of various medications, smoking, alcoholism).
- Loss of life guidelines. A person, fearing failures, cannot and does not want to realize his dreams and desires.
- Reduced brain performance.
- Stress can lead to chronic fatigue, which can lead to serious illness.
- Loss of control over the emotional sphere.
As you can see, the prospects are quite unpleasant. So let's figure out what you need to do to stop being nervous.
To quickly fall asleep and stay asleep, proper preparation for bed is important.
Minimum excitement and emotions
The more you worry during the day, the more likely it is that at night you will continue to mentally participate in past conflict situations, and, accordingly, you will not have time to sleep. Learn to restrain negative emotions! If you are faced with some unpleasant circumstance, find an opportunity to calm yourself down, distract yourself at least in the first minutes, until your emotions subside. Once you start taking care of your psychological comfort, you will probably overcome sleep problems.
Relaxing shower or bath
Taking a warm bath with various aromatic oils or aromatic foam also helps you fall asleep quickly. However, a warm shower has no less good effect. After water procedures, put on soft socks. Note that in the bedroom the air temperature should be about three degrees lower than your daily comfortable temperature. Lie down under the blanket and try to sleep.
Don't overeat at night
Eating a hearty dinner the night before bedtime in no way helps you fall asleep quickly. If you do not want to suffer from insomnia, then we do not recommend eating heavily late in the evening. However, if you are hungry, you are unlikely to be able to fall asleep quickly. It is believed that a certain category of foods can promote good sleep. We are talking about warm milk, nuts, bananas, fish, whole grain bread. At the same time, protein can prevent you from falling asleep quickly, as can drinks containing caffeine, fatty or sweet foods, nicotine, and alcohol.
Drink warm tea or milk
If you plan to have a restful and comfortable sleep, drink a cup of warm milk or herbal tea with honey at night. Such drinks, unlike those containing caffeine or alcohol, help you fall asleep quickly and have a pleasant sleep.
Quiet atmosphere or calm music
As we have already mentioned, many people need complete silence in order to fall asleep, but there are also people who feel most comfortable falling asleep listening to a recording of the sounds of nature - a crackling fire, a waterfall, the sound of the sea, birdsong, and so on. However, the list of possible sounds is not limited to this. It is quite possible that you will be able to fall asleep faster if you turn on some calm and relaxing music; of course, it should play quite quietly.
Letting off steam
This is an excellent method not to succumb to the surge of negative emotions and restore peace of mind. So, how to calm the nervous system quickly and effectively?
The best way is to give vent to your feelings. They should not be held back. There are many methods on how to do this. Choose the one that suits you best. You can hit a pillow, scream at the top of your voice, throw something, and even break something (for example, a cup).
German scientists confirmed in a study that women who scream during a quarrel or break dishes greatly reduce the risk of premature death from a stroke or heart attack.
Article information
This article was co-authored by. Dr. Matsko is a retired physician from Pennsylvania. He graduated from Temple University School of Medicine in 2007.
Category: Sleep
In other languages:
English: Relax and Go to Sleep, Español: relajarse para conciliar el sueño, Português: Relaxar e Dormir, Italiano: Rilassarsi e Andare a Dormire, Français: se détendre pour aller dormir, Bahasa Indonesia: Rileks dan Tertidur, Nederlands: Ontspannen en gaan slapen, العربية: الاسترخاء والذهاب إلى النوم, Tiếng Việt: Thư giãn và đi ngủ, 한국어: 긴장 을 풀고 빠르게 잠에 드는 법, ไทย: ผ่อนคลายก่อนนอน
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Traditional methods
Despite the fairly frequent criticism by modern doctors of witchcraft methods of treatment, in this case even official medicine recognizes their effectiveness. The professional community of doctors believes that folk remedies can perfectly calm the nervous system. The use of herbal infusions has a beneficial effect on the body, which tolerates various stresses.
In pharmacies you can buy many soothing teas, the main ingredients of which are herbs. Valerian, mint, ginseng, chamomile, wormwood are useful. In addition to calming the nervous system, they are very tasty.
Another method of herbal therapy is quite popular. This is sleeping on a special pillow. You can easily make it with your own hands. Stuff your pillow with soothing herbs. It is recommended to use fragrant plants. The most suitable are mint, lavender, lemon balm.
How to calm your thoughts before bed
Everyone is familiar with this situation when the lights turn off in the room and you finally go to bed and it seems like the problems of the day are left behind, yeah, no matter what! Before going to bed, the brain suddenly begins to actively generate ideas, and you cannot fall asleep, thinking about both eternal and all kinds of everyday problems. Find out how to learn to relax your brain before bed right now.
1
Simple meditation
Lie down comfortably and try to relax as much as possible. Remember, the most important thing is that you have the desire to get rid of bad obsessive thoughts. Nothing should distract you. Now imagine light, warm, light and pleasant.
You don't feel any problems because they remain beyond the light. Then imagine some beautiful landscape. A good effect will be achieved if you imagine the place of your dreams, a place in which you would be truly happy.
Holding this vision in your head, you should fall asleep.
https://www.youtube.com/watch?v=_yBsbVqlEhs
By repeating this exercise every day, you can achieve harmony and calm before bed.
2
Hot bath
Many people find a hot water bath helpful in relaxing and relieving stress after a working day. There are a number of aromatic oils that help normalize nervous activity. Baths with sea salt also have a good effect. After taking such baths, you will immediately want to sleep, and your problems will disappear on their own.
3
Reading before bed
If you know that some books can help you fall asleep, feel free to take them to bed with you. Reading in bed has two sides to the coin: you can easily fall asleep and not think about problems, or you can read and stay awake until the morning. Be careful!)
4
Don't overeat at night
Of course, if you cannot sleep on an empty stomach, like the cartoon character Big Ear, drink tea, especially chamomile, with goat tea :) Why chamomile because it has a slight sleeping pill effect.
Just don't eat heavy food. A light snack like bananas won't overload your digestive tract or send you wandering around in a midnight delirium to find the bathroom. Bananas also contain substances that help relax muscles: melatonin, serotonin and magnesium.
So eat and go to sleep.
5
Drink less caffeinated drinks
If you are used to consuming large quantities of coffee and other drinks that contain caffeine, it is not surprising that bad thoughts come to you before bed. Try to eliminate caffeine from consumption for a while, replace it with, say, green tea, which is also perfectly invigorating and does not harm the body.
6
Organize your time correctly
Any activity that requires active brain activity should be completed no later than an hour before bedtime. This way, you will allow your brain to disconnect from pressing problems and not bother you with them all night.
7
Write down your thoughts
To unload your mind, you can record things that need to be done. Make a list of what you need to accomplish tomorrow. You will see that some of the thoughts will go away by themselves!
8
Listen to soothing music
Calm, relaxing music will give you a lot of positive emotions and help distract bad thoughts. Just turn on some quiet warm sound and be carried away into the distance in your fantasies.
9
Relieve tension
If something is bothering you, take a piece of paper and write down the problem. Then describe all the ways to solve it that you see in this situation. Crumple and throw away the paper, and with it all the negativity, freeing your head from it.
10
Exercise basket
Imagine a basketball hoop in your mind. Another thought comes to you, transform it into a ball and throw it into the basket. Do the same with all other thoughts :) Exercise will help relieve your brain.
11
Use the bed for its intended purpose
Try to create an atmosphere of intimacy and comfort in your bedroom. If possible, remove from the room all devices that could disrupt your harmony. Remove your laptop and phone from your bed. Remember, a bed is for sleeping, not for working :)
Remember your childhood
When analyzing how to stop being nervous about anything, try to remember the time when you were a little child.
Quite often the problem stems from childhood. Perhaps your parents often used your neighbor’s children as an example, describing their merits. This created low self-esteem. Such people, as a rule, are acutely aware of someone's superiority and are unable 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's time to accept yourself. Learn to accept your weaknesses calmly. And at the same time appreciate the virtues.
How to turn off the random stream of thoughts before bed?
Some of the methods described here affect our sensations more than our consciousness. But this should not confuse you: after all, feelings influence the mind, just as the mind influences feelings. That is, by working with one element, you can influence another. Let's move on to the exercises:
Relax - allow yourself to fall asleep
The first thing that helped me understand how to get rid of thoughts before bed was permission to rest. How to give it to yourself? Talk to yourself: say that all the work is done and now is the time to rest. It happens that while lying in bed, we begin to worry about tasks that need to be completed in the near future. And the brain does not always understand when it is necessary to work on them and when to rest - until you clearly let it understand this. If something is bothering you, you need to get rid of it as soon as possible. And the best time to do it is now - so he thinks. But if you tell yourself that everything is fine: now you are resting, and tomorrow you will get to work, then your thoughts will allow you to fall asleep without problems.
Meditate
Sometimes, lying in bed, it is difficult to calm the mind. That's why I usually meditate before going to bed - and this works best in my favorite chair. As soon as I sit down in it, take the correct position, close my eyes and begin to breathe deeply - my consciousness almost immediately comes into order. It only takes a few minutes for me to clear my head and go to bed.
Write down everything that's in your head
It happens that unpleasant things happen, and we try to distance ourselves from them. Shove it deep inside yourself. But this does not remain without consequences - after all, this attempt to escape from problems is one of the reasons for the appearance of a stream of thoughts before going to bed. What you need to do is get everything out of your head and onto paper. Spend at least a second of time on what worries you right now.
Ventilate the room you sleep in
Another factor that can affect our sense of self and, thereby, give impetus to negative thoughts is the compressed air in the room. Regularly ventilate the room before going to bed and, if possible, open the window at night.
Breathe deeply
Simply taking deep breaths can calm your thoughts. It’s not for nothing that proper breathing is called “the key to a happy life.” If you learn to control it, you will learn to control what is happening in your head. Just lie in bed and breathe deeply: inhale for 1-8, exhale for 1-4.
Make up a story
Another interesting way to get rid of thoughts before bed is to create a character in your head and send him to an interesting place. Come up with a story of sorts, but don't strain your brain. Just let this person do what he wants. Be interested in where his journey will take him.
Sometimes the fact that our thoughts are confused and prevent us from falling asleep is caused by the fact that we have a lot of energy left and it is not clear what tasks to spend it on. The brain randomly jumps to different problems that we could potentially solve. But since we are lying in bed, we won’t do anything anyway. So just give your brain a task: follow the character.
Listen to relaxing music
If you can’t calm your mind on your own, turn on relaxing music. This is often what is required to calm the body and the noise in the mind. But it is better not to resort to various external tools. After all, if you do this often, you can get used to them and lose the ability to control your thoughts on your own. But as a tool to quickly fall asleep, it is suitable.
Read your favorite book
It is best to read what you are already familiar with. In order not to arouse interest and strong emotions in your head, you should not read detective stories, horrors and thrillers. Just re-enjoy the events you've already read about. Pick a few favorite books and read a couple of pages on days when thoughts keep you awake.
White water
Scientists provide an excellent method of relaxation. Do you know what color calms the nervous system? White. And if you also imagine the surface of the water, then you are guaranteed a wonderful effect.
During times of stress, try to calm down. Sit down and mentally imagine a surface of water, but not transparent, but white, like milk. Try to feel how slowly you are sinking into it. Feel the touch of amazing water on your skin. Immerse yourself in it.
Stay in this state for a couple of seconds. Enjoy your feelings to the fullest. After this, imagine that a certain hole has formed near your feet, and water gradually flows into it, carrying away all the negativity with the flow.
Now take a deep breath and open your eyes.
Super easy ways
How to force yourself to sleep? Go from the opposite. If you don’t want to sleep and can’t fall asleep, give your brain another command - prohibit yourself from sleeping, make every effort not to fall asleep for some time. The brain will cheat and decide that it is better to get plenty of sleep.
How else can you fall asleep quickly? It usually helps me understand why
I can not sleep.
For example, there is such a practice - blind writing
. You need to sit down at the computer, cover the monitor with a sheet of paper, and write on a timer for about twenty minutes.
This practice is needed when you feel like you want to sleep, but you can’t sleep. If you feel like you don’t know what to write, just write, “I don’t know, I don’t know, I don’t know.” Usually, after a couple of minutes, the thoughts that worry us most come to mind, and we calm down.
Do you want to train yourself to fall asleep quickly, but don’t know how to fall asleep in five minutes? This method was taught to me by a friend who served in special forces
It is very important to develop a conditioned reflex - lie down comfortably, in the dark, close your eyes, banish your thoughts and fall asleep. However, in order to develop it, it will take a little effort
In general, the essence of the method is that if you say to yourself, “I can’t sleep,” and at the same time allow yourself to lie down and enjoy the peace, the body does not feel the need to sleep. He's already relaxed. And the fact that you don’t get enough sleep is your own business. Therefore, you need to do the following: as soon as I understand that I want to sleep but cannot sleep, I get up and go about my business, most often related to physical exercise.
For example, in special units, guys learn to sleep between large series of push-ups. As soon as you lie down in bed, your body relaxes and you feel like you are falling asleep (and getting enough sleep!). Didn't it work out? This means you need to do another series of push-ups. The method is suitable for young and healthy people who want to know how to fall asleep if they cannot sleep.
How to fall asleep in 5 minutes using autogenic training? You need to stretch out, stretch well (in order to feel all the muscles and tendons), and then gradually relax and build up a feeling of heaviness, a feeling of sinking into the bed, gradually from the top of your head to your toes. Carefully say with your inner voice which part of the body you are relaxing at the moment - arms, lips, neck, and so on. And you mentally immerse this part of the body into the mattress, drowning in it. Learn autogenic training and never think about how to fall asleep in 5 minutes again.
How to fall asleep quickly? Listen to Healing Music for Sleep, Relaxation and Recuperation: Music Before Bed:
https://mirpozitiva.ru/temp/music_for_sleep.mp3>>Download music for sleep
Now you know almost the same thing as I do about what to do if you can’t sleep. I would also like to remind everyone that if you often ask yourself this question - what to do if you can’t sleep - then it’s quite possible that you need to go to a therapist and get your health checked.
And one more thing - our mood and efficiency depend largely on the quality of sleep. Well, judge for yourself - you’ve had enough sleep and you want to move mountains, but when you chronically don’t get enough sleep, there is less and less vital energy.
Take a time out
The following rule perfectly demonstrates how to calm the nervous system. When you hear something unpleasant, do not rush to respond to the offender in kind. Imagine that for about 20 minutes you were simply numb.
It's best to take a walk somewhere. Movement is a great way to relieve tension. If possible, change your environment. Go outside, be sure to take a walk. In this case, you should alternate the pace of movement. Speed up and then slow down periodically. Change the width of your steps. Very quickly you will feel how nervousness and irritability have left you.
Such simple movements allow you to normalize the functioning of the endocrine system and activate the work of certain areas of the brain responsible for mood. You will be able to switch the biochemical processes occurring in the body as a result of stress to support physical activity.
Massage for insomnia at home
The practice of massage for insomnia is useful not only for solving sleep problems, but also for the overall health of the body. You can do the massage yourself, or you can ask your partner. In the second case, there is a chance that you will fall asleep during the procedure. And in the first, the body will relax and you will fall asleep peacefully after self-massage.
Self-massage
- Head - warm up your palms and stroke your face, simulating washing. Using your fingertips, lightly pat your face. Then massage the temples, the point between the eyebrows and the scalp in a circular motion. Perform the movements for 5-10 minutes.
- Neck - Using your index fingers, massage the point of the sternocleidomastoid muscle, which begins behind the earlobe and ends towards the collarbone. Move over this muscle, performing massaging movements from top to bottom, for 5 minutes.
- Ears - Grab your earlobes with two fingers, your thumb on the inside of your ear and your index finger on the outside. Then grab your ears and massage them. Using massaging circular movements, move across the entire ear from top to bottom. Perform the massage for 3-5 minutes.
- Abdomen - with a pre-warmed palm, perform circular light movements clockwise 20 times, then counterclockwise 20 times.
- Soles of the feet - while taking a bath, perform massaging movements with your thumb. Massage the point located on the balls of your feet.
Back massage
- Pre-heat your palms; for a better effect, you can lubricate them with lavender oil.
- Start your back massage with light warming movements. Massage your shoulders first, then move downwards, making circular movements symmetrically on each side.
- Acupressure for insomnia is relaxing, so the movements of the palms should be soft and counterclockwise. Also, you should not press or pinch too hard, as this will not promote relaxation and will only worsen the situation.
Recommendations during pregnancy
During pregnancy, taking various medications is not recommended. You also need to be careful with herbal teas. For example, St. John's wort should not be used, even though it is used for depression.
Pregnant women need to create a favorable and calm environment.
Please note that hormonal levels change , and it is this that causes mood swings and irritation.
One of the effective methods is art therapy - take up drawing, modeling, design.
Movement is beneficial for pregnant women , so take walks in the fresh air more often.
Basic rules for complete relaxation before bed
The modern pace of life keeps almost every person in constant tension. Often, daily worries, problems, hassles, responsibilities and demands do not go away even at night. Rest not only does not bring satisfaction, but also does not restore strength.
How to relax and get rid of anxious thoughts before bed? How to learn to get enough sleep? In this article we will try to answer these and many other questions related to sleep and relaxation before it.
Physical exercise.
Feeling slightly tired after exercising will help you fall asleep faster. Do physical activity at least half an hour a day. Just keep in mind that it is better to exercise at lunchtime, as sport stimulates the nervous system. In the evening, you can spend 15-20 minutes stretching. Yoga is also aimed at relaxing muscles before bed.
Breathing practices.
A good way to relax before bed is various meditative techniques and breathing practices.
It is very important to monitor your breathing. It should be deep, calm and even
Try to breathe out all the negative feelings and emotions accumulated during the day through your mouth. Inhale through your nose, using your belly, as if you are drawing in positive and relaxed energy.
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Progressive muscle relaxation.
This technique is quite simple and consists of consistently tensing and relaxing the muscles, starting from the hands, moving to the head and down to the legs. It helps relieve mental stress, get rid of different thoughts and set yourself up for a healthy and restful sleep.
Before you begin this technique, you need to lie down in bed on your back. Close your eyes and begin to tense all muscle groups one by one. Watch your breathing while doing the exercise. It should be measured and calm. You need to breathe through your nose. Place one hand on your stomach and the other on your chest. During inhalation and exhalation, only the diaphragm should contract.
Imagine how the air fills your lungs and leaves your lungs as you exhale, leaving your body along with your thoughts. After you've worked your entire body, you'll feel your muscles relax and your mind clear. Thanks to this, you will be able to fall asleep faster and sleep soundly until the morning.
Massage.
A light massage before bed promotes complete relaxation, tranquility, and relief of physical and emotional stress. It is advisable that your partner do it for you, but if this is not possible, you can purchase a compact massager.
You should start from the lower part of the body, smoothly moving upward. It is necessary to pay more attention to the neck and shoulders, because most often they are under tension, and by the evening they are where you feel discomfort. If desired, it is possible to use various oils for massage.
Proper food before bed.
The human biosystem is capable of doing only one thing that is important for health well, and not several at once. Sleep and food are equivalent natural needs
The digestive system cannot “switch off” because it has been overloaded. It sends signals to the brain, which prevents normal sleep. The stomach should not be overloaded with large meals at night. It should be easily digestible and low in calories. You can drink half a glass of unsweetened yogurt, low-fat milk or kefir.
Children's medicines
Despite their carefree nature and such a young age, children can also suffer from mental overload and stress. The period of growing up of a child is always accompanied by disorders and difficulties. That is why almost every parent periodically faces the question of how to calm the child’s nervous system.
For such purposes, many teas and herbal infusions have been developed. Listening to appropriate music gives excellent results.
Pharmacists have developed special medications that can protect babies from stress. Just remember that before using them you should consult a pediatrician or neurologist. The most popular medications for children are:
- "Tenoten for children";
- "Little Bunny";
- "Notta";
- "Dormikind".
How to fall asleep during the day: effective techniques
Sometimes a situation arises when sleep is needed during the daytime, but he does not want to come. Then various techniques come to the rescue, which have a relaxing effect on the body and put it to sleep.
“4-7-8 Breathing” - exhale through your mouth and close it. Place the tip of your tongue on the upper part of the roof of your mouth, namely the protruding part in front of your front incisors. Keep your tongue there all the time. Now inhale through your nose for a count of four. Hold your breath for a count of seven. And exhale through your mouth, counting to eight. Repeat 3 more times.
“10 count breathing” – count each inhalation and exhalation, when, for example, inhalation is one and exhalation is 2. Count to 10, then repeat the cycle
When performing this method, concentrate on your breathing, numbers and how your chest moves. You need to breathe through your mouth
Repeat the technique until you fall asleep. “Suvorov method” - lie on your back, stretch your legs and arms. Close your eyes and roll your pupils up. This location is physiological for deep sleep. Reverse Blink - Lie down and relax, close your eyes and then open them. Perform reverse blinks at intervals of 5 to 15 seconds. This technique is a kind of self-hypnosis. “Ball” – Lie down in a comfortable sleeping position and imagine a ball in the middle of the ocean. There is no end or edge around. Now focus on how the waves rock it back and forth.
Physical education break
How to calm the autonomic nervous system? Initially, you should develop the necessary daily routine. Good sleep and walks in the fresh air help get rid of negativity as quickly as possible. Physical therapy is very useful. Exercise in the gym, skiing, and cycling have a beneficial effect on the body.
Even morning exercises will have an excellent effect. It will bring great pleasure from defeating laziness. As a result, the body will receive endorphins, a natural stress reliever released by the brain.
To quickly relieve emotional stress, you should do a few simple exercises:
- While sitting on a chair, grab the seat. Pull it upward firmly. Maintain this position for a count of 7.
- Clasp your hands and place them behind your head. Press them on the cervical spine, resisting such pressure with your whole body.
- Sit on the edge of a chair. Lower your arms freely. Raise your head up. Count to ten. Then take a breath. As you exhale, bend towards your knees. Inhale again. And straighten up slowly.
What's causing the unrest
There can be many reasons for anxiety at work.
You may already be familiar with the phrase “I’m constantly nervous at work.” You already understand that there will always be someone because of whom there may always be a stressful state in the body, or something, irritating factor.
- Worry about the work done.
- For not being appreciated enough by the team.
- Worry about slow clients that slow down your workflow.
- Worry about not doing everything you could.
- A person becomes nervous when he is afraid that he has made mistakes in the work done.
- A new employee worries when he doesn’t know how he will be received in the new team.
- Fear of being incompetent in a given question.
- Increased nervousness in the presence of irritating factors, such as sound. A person cannot concentrate on completing tasks, which is why he becomes very nervous.
- Stress due to the fact that subordinates do not understand the assigned tasks.
- Worry that colleagues are starting to whisper behind their backs, discussing.
- Fear of competition. When a person sees that a new employee has appeared, the best specialist and he is now threatened with dismissal. Or when another candidate for promotion appears.
