December 10, 2022, 14:12 - Public News Service - OSN Stress often accompanies a person in everyday life and is already perceived as a common occurrence. But constant nervousness and nervous tension can play a cruel joke and lead to disastrous consequences for health. Consulting psychologist Veronika Tyurina and at the hospital told the Public News Service how to cope with stress and how to stop being nervous about anything V.V. Vinogradova Petr Sokov .
Causes of nervousness and stress
“Nervousness is one of the frequent consequences of the accelerated pace of life, which today has become one of the most popular,” comments Veronika Tyurina. “The cult of “achievement,” super-success, and publicity pushes a person to remain in a constant intense race.”
Such a state cannot pass without a trace for the body, since it is impossible to be in constant emotional tension. This gives rise to multiple neurotic disorders, which the person then has to cope with.
Stress often overtakes successful people (Photo: pexels.com)
A state of nervous tension is dangerous, first of all, due to psycho-emotional overload, the extreme forms of which are depression and psychosis. They do not appear immediately, but over time. As a rule, if a person tries not to pay attention to his own condition for a long period, he ignores the body’s warning signals, devalues his need for rest and banal, calm “doing nothing.”
“In this case, a person is in serious danger of falling out of social life altogether,” clarifies Veronika Tyurina. “Depressive and psychotic disorders simply will not give him such an opportunity.”
How to stop being nervous and become calm
By paying attention to your own emotional state, you can notice alarming “bells” from the body. If a favorite or previously inspiring activity does not bring satisfaction, loved ones cause irritation and make you “break down”, if at the end of the day you want to close yourself and hide from everyone, it is important to help your body. At the first stage, simple techniques will help you stop worrying and being nervous. And the main one is to stop and breathe.
You need to find time to stop (Photo: pexels.com)
“Stopping does not mean losing,” notes Veronika Tyurina. “This is a natural state of reboot that guarantees a stable mental state and removes nervousness from everyday life.”
It is also worth following other simple techniques.
Breathing practices
Often, among the advice on how to stop being nervous, you can hear recommendations to leave for a couple of days or weeks, turn off your phone, abandon your affairs and have a good rest. But in practice, such an opportunity does not always exist, and even for one day it can be almost impossible to “fall out” from the daily rhythm of life. In addition, any trip requires financial investments, but for breathing practices they are not needed, and you can perform them at any convenient time.
“This does not require any special devices, only knowledge of the technique,” clarifies Veronika Tyurina. “There are several types of breathing, but we will be interested in the types of calming breathing, in which clarity and concentration are maintained, but anxiety and agitation go away.”
Breathing practices will help you not be nervous (pexels.com)
First technique:
- inhale for four counts, hold your breath for two counts, then exit for seven counts;
- perform three to five approaches.
Second technique:
- take a slow and deep breath for seven counts, hold your breath for two counts, exhale calmly and relaxed for two counts;
- do three to five approaches.
This breathing technique will help when you need to stop being nervous while preparing for an important event or if emotions are overwhelming and threaten to result in a breakdown. Several breathing approaches will help bring your emotions and thoughts in order.
Exercises
Alone with yourself, to relieve nervous tension, you can do a simple exercise:
- As you inhale, tense your entire body, literally every muscle;
- stay for three to five counts;
- sharply release tension as you exhale.
This technique will be useful at the end of a busy day at work or at the end of the week, when it seems that your strength has run out and emotional stress has reached its limit. By throwing it off, you can feel calm and relieved.
Exercise helps relieve nervous tension (Photo: pexels.com)
Art practice
In psychology, there is another technique to stop being nervous and become calm. It includes elements of art therapy:
- take a sheet of paper, pen or pencil;
- start scratching on the sheet;
- draw it as chaotically as you want, with sharp movements, as if letting go of your hand and allowing it to throw out all your internal tension onto a sheet of paper.
This technique is suitable if it is not possible to relieve stress through exercise. You can end your emotional therapy session with breathing exercises, then your emotions will definitely return to normal.
Warm
Since psychological stress causes spasms, a warm drink will help improve the condition. Drink warm green tea or warm water with lemon, brew yourself herbal tea with mint or lemon balm. Thermal underwear will help you warm up and relax: wearing it in the cold season can help your body get rid of nervous tension.
Warm tea will help you not to be nervous (Photo: pexels.com)
Doctor's advice on how to stop being irritated and nervous
One-time techniques for dealing with stress may be ineffective if you do not pay attention to your lifestyle and daily habits. Interestingly, many of them provoke stress and make you upset over the slightest trifles.
To stop getting angry and nervous “out of nowhere” and become an “impenetrable” person in the eyes of others, you should adhere to simple rules.
Adjust your sleep pattern
“In sleep, our body rests, our systems are restored,” notes neurologist Petr Sokov. - Even during the most stressful situations, you need to distribute the load so that there is enough time for rest - proper sleep. If you ignore this advice, you will be even more exhausted, irritated and unable to make informed decisions.”
The doctor recommends sticking to your usual routine during periods of stress and intense work: going to bed and getting up at the same time. This habit will help you fall asleep quickly if you suffer from insomnia due to stress.
You need to go to bed and get up by the hour (Photo: pexels.com)
Monitor your diet and drinking regime
As a rule, during emergency work or a stressful situation, a person begins to drink a lot of coffee, especially if the sleep pattern is initially disturbed. Excessive coffee consumption aggravates the situation, and instead of the cheerfulness that is expected from it, it provokes emotional depression and increases stress even more.
“You should drink coffee in the first half of the day,” advises Peter Sokov, “and in the second half, drink more water. In addition, during stressful situations, proper nutrition is especially important, since many systems of the body are working hard and need proper nutrition. Don't overeat on sweets and fast food. The body needs protein, fiber and vitamins.”
Alternate activities
Even if it seems that the working day is so short and there is too much to do, so you can’t stop for a minute, you should be aware that thanks to the alternation of mental work and physical activity, you will be able to accomplish much more.
“You can use a timer for this,” notes Petr Sokov. “For example, spend 30-40 minutes studying or working, and 10-15 minutes doing physical activity.”
You need to find time for physical activity (Photo: pexels.com)
To cheer up and give your body a break from mental work, you don’t have to go to the gym. You can take a walk, do some exercise, go out into the fresh air and walk a little. This mode of alternating mental and physical activity will help maintain emotional stability.
If these techniques do not bring results, you cannot cope with stress on your own, and this affects the quality of life (sleep deteriorates, it is impossible to concentrate on work, problems with appetite arise), it is important to consult a specialist - a neurologist or psychologist. If necessary, the doctor will prescribe therapy and medications.
“Drugs are selected individually, based on medical history, tests and other factors,” explains Petr Sokov. “They cannot be ‘prescribed to yourself’ without consulting a doctor.”
When you are afraid: what happens to your body
Home — Social networks — When you are afraid: what happens to your body
Saw a snake, got stuck in an elevator, are you going to fly on a plane? There are many situations when fear can overcome. But if you understand how it affects your body, managing it will become easier.
It takes a matter of moments to trigger a phobic reaction. This is what happens when an anxious person notices his “enemy” - a syringe, a snake or, for example, an airplane.
— 0–1 second
. The eyes (ears) send the signal “Danger!” into the cerebellar amygdala, where, in fact, fear nests.
- 1–3 seconds.
The amygdala, blatantly ignoring the prefrontal cortex (which is responsible for the ability to think logically), commands the adrenal glands to release adrenaline and cortisol - stress hormones. No sooner said than done, and as a result the person begins to sweat (need to cool down), breathing and pulse quicken (muscles require more oxygen), and the pupils dilate so that the “enemy” can be seen in detail.
-
Another 5 seconds.
To help the body cope with pain in the event of an attack (anything can happen), the brain begins to produce endorphins, natural analgesics. And also dopamine, which usually makes you feel very good (that’s why some people love to watch and read horror films), but not in enough quantity to suppress the panic caused by other hormones.
-
A few more minutes
. If you can’t calm down, there is only one way out - to run away from danger (leave a cramped room, leave the dentist’s office). Once the scary object or sound is out of sight, the prefrontal cortex can take control again and tell the amygdala to stop releasing stress hormones.
It is possible, however, that a person will continue to shake for a couple of days, especially if something similar to an “enemy” catches his eye. Let's say, a dry branch in the grass - why not a snake? Then the amygdala will again launch a full-scale reaction, and this will continue until the brain learns to respond in a more adequate way.
THE MOST COMMON PHOBIAS
Currently, scientists have identified more than 500 different phobias. Before you is a hit parade of the very best (data from the American National Institute of Health).
- Living creatures. Half of those with phobias are afraid of snakes, birds, insects, fish and other creatures.
- Height. 48% of people with high anxiety are afraid to climb too high.
- Closed space. 34% hate elevators, tunnels, caves and other rooms without windows or doors.
- Flights. 31% of those subject to certain fears do not like air travel.
- Water. 26% cannot even stand the sight of open water.
- Dentist. 25% would prefer to endure toothache rather than see a doctor.
- Blood. 22% of people with phobias go crazy at the sight of blood.
- Storm. 21% are afraid of thunder and lightning.
- Crowd. 17% panic when they find themselves in too crowded places.
- Hospital. 15% of anxious citizens are unable to cross the threshold of a medical facility.
How to stop a man being nervous
In women, emotional stress often finds release in the form of tears, and this helps to calm down in the most difficult moments. But men cannot afford such “luxury”, and are forced to “accumulate” negativity in themselves. Because of this, psycho-emotional disorders in men more often take a depressive form, and it becomes more difficult to get out of depression.
“If you approach the issue of nervousness comprehensively, then you should reconsider your lifestyle, prioritize your inner state as the basis for success in any area of life and act in harmony with yourself,” advises Veronica Tyurina.
Men are often stressed (Photo: pexels.com)
There are several useful recommendations for this.
Plan your day
And be sure to allocate time in this schedule for solitude, a favorite activity, even just “doing nothing.” Let it be only 10-15 minutes, but during this time you need to turn off all gadgets and be alone with yourself.
Practice meditation
It is effective not only for the prevention of nervous disorders and stress. Meditation helps a person get rid of an already existing unstable psychological state.
The easiest way to meditate is to sit in a comfortable position, straighten your back and relax your chest, then close your eyes and breathe deeply, relaxing every muscle in your body and letting go of your thoughts. Such practices may only take a few minutes a day, but they will help you stop getting nervous over trifles.
Meditation helps you relax (Photo: pexels.com)
Pay attention to yourself
Often a person is forced to do what he “should”, regardless of his own comfort. But if you think about whether it is convenient for you to be in the workplace, whether the temperature in the room is comfortable or should be corrected, whether it is pleasant to be in the company of those people around you, a lot falls into place.
“Honestly admit to yourself any feelings you have,” advises Veronica Tyurina. “This way you will avoid internal conflict and self-suppression.”
If, for one reason or another, you are forced to endure inconvenience and an unpleasant interlocutor, you also need to admit this to yourself, try to come to an agreement with yourself and explain to yourself why you are doing this.
Do what you love
It is important to make a list of your favorite activities, things and actions, and be sure to do at least one of them during the day. They should be planned at a time when the main tasks are completed and the tasks assigned for the day are closed. Such delayed gratification, on the one hand, will be a “beacon” to illuminate routine affairs. On the other hand, it will develop the skill of patience, without which it is difficult to succeed in any endeavor.
You need to devote time to what you love (Photo: pexels.com)
Make time for physical activity every day
This could be morning exercises, a daily jog, or an intense walk in the evening with the dog. Even minimal daily physical activity is beneficial for the body. It helps maintain an internal sense of security and also normalizes the functioning of all body systems.
“A conscious approach to successful social implementation involves not only achieving the desired results,” clarifies Veronika Tyurina, “but also maintaining a stable and good psycho-emotional state of a person. Just telling yourself “I don’t want to be nervous”, “I have to remain calm” is unlikely to help.”
It is important to understand for yourself what exactly causes nervousness and try to reduce the number of annoying situations. If this is not possible, you should change your attitude towards them, thereby making them less unpleasant.
Life is worth filling with positive emotions (Photo: pexels.com)
But you should actively fill your life with positive emotions: please yourself, pamper yourself, praise for achievements and even small successes. Positive emotions are healing in themselves, so there is no need to deny yourself them.
Let us remind you that earlier a psychologist told the Public News Service how to achieve a goal in life.
“What’s happening to me?”: 16 signs of a nervous breakdown that require help
Author:
Bondar Yulia
3 minutes
12415
Although the term was once used to refer to a wide range of mental illnesses, in modern medicine there is no such “diagnosis” anymore.
However, the so-called "nervous breakdown" remains a symptom of mental disorders such as depression, anxiety disorder, and post-traumatic stress disorder, or PTSD. It may accompany the acute phase of a particular disorder.
16 signs of a nervous breakdown
Because the condition is not associated with any specific disease, a nervous or mental breakdown does not have any specific symptoms other than the inability to function “as usual.” And this normal mode of functioning varies markedly across cultures, regions, and even families. However, there are 16 common symptoms typical of this condition:
- feeling anxious, depressed, tearful, or irritable;
- feeling of helplessness, hopelessness;
- low self-esteem;
- avoidance of normal social situations;
- sleep problems – insomnia or excessive sleepiness;
- craving for unhealthy habits and problems with hygiene;
- difficulties with concentration and memory;
- emotional or physical exhaustion, often without external cause;
- lack of motivation and interest in life;
- inability to derive pleasure or satisfaction from things that previously brought joy or satisfaction;
- unexplained pain and general malaise;
- difficulties communicating with other people;
- suicidal thoughts or thoughts of self-harm;
- lack of interest in sex;
- slowness;
- frightening memories, nightmares, panic attacks.
In extreme cases, especially in mental conditions associated with psychosis, symptoms may also include hallucinations, paranoia, and delusions.
When to see a doctor
You should talk to your doctor as soon as physical or emotional stress begins to interfere with your daily life or normal activities. But, unfortunately, often people experiencing a so-called nervous breakdown cannot recognize its symptoms, nor understand that they need professional help.
Unfortunately, many people are reluctant to seek mental health help due to fear of being judged. They may also believe that everything that happens to them is their own fault and that they cannot be helped.
If your close friend or relative is showing one or more signs of a nervous breakdown, they should be encouraged to seek medical help.
Treatment and prevention
There are several ways that can help reduce symptoms of emotional and physical stress. Common treatment and prevention strategies for nerve disorder include:
- counseling, usually cognitive behavioral therapy;
- reducing or eliminating sources of stress such as conflicts at home or in the workplace;
- exercises to maintain mental and physical relaxation, such as deep breathing and meditation;
- 20 minutes of moderate-intensity exercise daily, or 10 minutes of vigorous-intensity exercise daily;
- hobbies that encourage getting outside;
- communication with friends, family, partners about your feelings and emotions;
- establishing and maintaining a strict daily routine, special attention to hygiene, sleep and nutrition;
- finding local or online support groups for people with similar symptoms;
- creating a zone of special calm without distractions to improve sleep quality
- avoidance of caffeine, alcohol and nicotine
The use of antidepressants or antipsychotic drugs may be effective, but should only be prescribed by a doctor.
Causes and risk factors
Anything that causes increased emotional and physical stress can lead to nervous breakdown or cause symptoms of a “nervous breakdown.” But there are certain situations, genetic factors and experiences that are more likely to be associated with a nervous or mental disorder than others.
Causes and risk factors for nervous disorders include:
- intense grief;
- traumatic experience;
- being in an abusive relationship;
- high stress at work;
- emotional burnout at work;
- family history of mental disorders;
- insulation;
- serious social conflict, especially if it affects work and home life;
- severe or chronic illness or injury.
