7 Quick and Effective Ways to Calm Your NervesBy Angelica Malin
Fending yourself off from nervous situations is almost impossible. But learning to manage your emotions and relieve stress is quite real.
All who face stress or frayed nerves develop their unique system of how to easily and painlessly get out of this state. So, someone draws, someone communicates with children, because through them the soul heals, someone plays gambling using links on TonyBet login in UK, someone walks in the woods, someone immediately rushes to a psychologist. Meditation, yoga, and proper nutrition are also of great help.
But what about those cases where you need to pull yourself together quickly? The main task in this state – to reduce adrenaline levels in the blood.
We tell you about the most effective methods that will help to calm the nervous system and return to a habitual state in a short time.
Learning to Soothe the Brain
“How can you not be in a hurry,” exclaims the first reader of this material. “And that’s it, your loved ones need you alive and well,” we reply.
To calm your nerves, relax by listening to classical music or do yoga if you have time. Only after you are “physically” calm can mental anxiety be alleviated. Pay more attention to yourself, breathe deeply, not like a trapped hare, and then feel more confident (and calm).
The next part of this piece will focus on ways to reduce stress through planning and positive positioning.
Way 1: Quieting the Mind – Finding the Cause
Make a list of the things that cause stress. Determine for yourself what it is that makes your nerves fight for every minute of appropriate behaviour.
This will help you know the enemy in person and develop a strategy for dealing with it. You’ll notice that some of the “aggressors” will be external (e.g., a burning deadline to turn in a report), while others will come from within.
It’s not much of a list when you think about it. When you visualize your stress points, a part of the plan to solve these or those problems will appear in your mind. For example, I’ve decided that these particular partners are the ones I’d rather just not get involved with, and for the sake of exams, give up the extra stress.
Way 2: Train Your Attention
By developing concentration and attention, we reduce stress levels because it is easier for us to “get it together”. It’s time to try it!
Mindfulness can be practiced anywhere and anytime.
This process involves non-judgmental observation of your surroundings, engaging all of your senses, and slowing down emotionally. It’s about experiencing a particular moment in the “here and now.” Here are some examples of simple exercises:
- You must have flowers on your windowsill. Take a flower and examine it. Study the shape and colour of the petals, try to catch the fragrance. Close your eyes and feel the hard ground beneath your feet.
- As you dine, try not to swallow your food instantly, but to taste it.
- While driving or walking to work, pick one colour and try to notice it in those around you. Children sometimes play that way on trips – count cars of a certain colour.
Method 3: Try Meditation
Meditation helps you focus on the present moment without worrying about the past or the future. There is no “right” way to meditate, but there are some practices you can try that aren’t even in the gym.
- Find a quiet and secluded place to meditate. Be sure that no one will disturb you for the next 10 minutes. Absolute silence is not necessary, as surrounding noises (traffic, people outside, barking dogs) are part of the present moment.
- Find a comfortable position to rest. Sit or lie on the floor. Close your eyes or look at one point.
- Pay attention to your breathing. Feel your breath filling your lungs as you slowly inhale. Count the breaths from one to ten, “pulling” them out of your diaphragm.
- If thoughts or feelings do creep into your mind (“Oh, no, I forgot about the meeting tonight!”), return your attention to your breathing. This concentration will help you stay focused and stressed out for at least 10 minutes.
Way #4: Guided Visualization Exercises
Yes, you’re at home at your desk right now, or just getting home in the subway car, but we have an imagination, right? Imagine yourself in a calm and relaxing place.
Usually, in glossy magazines, they write “on a tropical beach, for example.” Choose what you like, because that’s the only way to get yourself in the mood. Here are a few more steps to help you use this practice:
- Find a comfortable place, as quiet as possible. Close your eyes, blocking out the reality around you, and focus on what you are imagining.
- Take a few deep breaths. Start imagining a picture, painting it in large strokes, for now, concentrating on the colours.
- Begin to add details to your world. What do the trees in the forest look like? Are there clouds in the sky? What about the wind? If you immerse yourself in your “picture,” you’ll feel the tension in your body – usually your shoulders, knees, and neck – begin to disappear.
- Maintain slow breathing. As you exit the visualization, don’t burst into reality quickly. Open your eyes and listen to your surroundings slowly.
- If you are willing or able, use music, as your favourite tunes can help lift your mood on their own.
Learning to Soothe the Body
Method 1: Listen to Music
Here we get to the favourite item of many stress management experts. Soothing classical music or jazz has been proven to lower heart rate and blood pressure, as well as affect stress hormone levels.
There is evidence that music can be much more effective than verbal stimuli in therapy (because they are distractions) because music is processed mostly in the non-verbal parts of our brain.
Method 2: Aromatherapy
Use aromatherapy if you want to relax and lift your mood. Essential oils derived from bark, flowers, or fruit are our saviours in stressful situations.
It has been proven that aromatherapy can positively affect mood and emotions by creating a connection between your sense of smell and the limbic system of the brain. A few more details:
- Lavender and lemon are perhaps the most popular oils used for relaxation. The smell of pine needles brings you into a working state. Bergamot is a proven remedy for depression or when discouraged. Feel free to go to the pharmacy, they will help you choose something specific to the situation.
In aromatherapy massage essential oil is placed in the “carrier oil” – lightly scented oil, safe for use on the skin. So you can not be afraid that tomorrow you will not only smell like a lemon but also get an outward resemblance.
Method 3: Dancing
“Well, are you out of your mind there?” – asks the person who has reached this point. “No, fully conscious,” we answer you. It’s not like anyone is suggesting you go to the Latin Ballroom Dancing Championships, it’s about doing something about your nerves for yourself.
Dancing is another great way to release those endorphins and calm your nerves. Dance has many health benefits, including better fitness and increased memory (think of all those ballet positions!), But it’s also valuable as a social activity. Whether you’re in class or dancing with a partner, you’re interacting in the community, and endorphins and good cheer tend to be shared among social dancers.