Our life is full of events and important decisions. And what to hide – we like it, so we feel that we are living. But there are also side effects – loss of the ability to relax, chronic stress and “nerves at the limit.” One of the most frequently asked questions of psychologists today is how to calm your nerves and relieve stress?
You can’t get rid of stress at all. After all, stress is a normal physiological and psychological adaptive response of the body. It mobilizes when decisive action is required, helps the body adapt to changed circumstances. But sometimes the “red light” fails and starts to light up too often – we are too nervous, for minor reasons.
On the contrary, such stress “paralyzes”, worsens the quality of life and deprives one of the ability to act effectively. For example, every student would like to take exams stress-free, to their full potential. But in order to learn how to manage your stress response, you have to try.
How to help yourself: what psychologists say
- Identify the sources of stress and “deal with” them. So it’s useless to deal with stress itself – that’s a reaction. Try to figure out what life circumstances lead you to it. Sit down and make a list of “My Sources of Tension” so you will recognize “enemies by sight.”
- Accept that you cannot control everything that happens. Yes, something bad can happen to everyone, it is impossible to protect oneself from everything. But if you accept this fact, you can save yourself from unnecessary stress.
- Separate real fears from imaginary ones. Our fears can be conditionally divided into real (life, health, loss of habitual well-being) and “virtual” (“I think that this person treats me badly …”, “I’m afraid to talk to…”, “If I leave the house and I don’t look in the mirror, something bad will happen ”,“ I will never find a new job if I lose this one, ”etc.).
- Some “scary” attitudes are so tightly embedded in our heads that we do not even try to test them for reality. Divide your sources of tension from the list into real fears and far-fetched attitudes.
- Maintain a positive attitude. Easy to say – you thought. Yes, inexhaustible optimism by nature is not given to everyone. But a positive attitude towards life can be developed as a skill. Review your list of stressors again and look for positives where possible. If something is particularly scary, think about Plan B – What can I do if this happens?
- Be assertive, not aggressive. Strive for a real result, avoid empty conflicts. Actively defend your feelings and beliefs without falling into passive anger.
- Take time for a hobby. Be sure to include in your schedule activities that bring you pleasure and fill your life with meaning that is important to you personally.
- Be with significant people. A person is social, he needs contact with loved ones, as well as participation in joint detail (work in a team, interest groups). Loneliness is one of the most popular causes of negative feelings.
How to develop physiological resistance?
- Eat and exercise properly. Yes, these commonplace rules work here as well. The intensity and range of experiences are determined by biochemistry. Vitamin-rich nutrition and physical activity contribute to the production of “positive” hormones and neurotransmitters, with which any events are easier to experience.
- Sleep at least 8 hours a day. If the body does not have time to recover and rest, it simply is not able to adequately respond to what is happening around.
- Avoid bad habits. Drinking alcohol, smoking, and overeating will relieve the condition only for a short time. After that, many people experience a phenomenon that can be called the pendulum effect – it becomes worse, which is physiologically determined and associated with the work of the body’s dopamine system.
- Take special vitamins. You can increase the body’s resistance to stress by taking special vitamin complexes or supplements.
- Use relaxation techniques. Everything here is individual – for someone yoga and meditation are suitable, for someone – breathing techniques, someone is swimming, and someone is singing or crocheting. If only it worked.
- Walk in the fresh air and sunshine. Oxygen and ultraviolet light are “friends” of a good mood. And the movement itself, as we know, is life.