Do you feel like you are losing control? Don't know what to do to calm down? How to control your nerves?
Every person can sometimes face a situation that simply throws them off balance. In this article, we will present you with 6 reliable and practical ways to calm down in various situations.
Think of the list below as an indication of the different methods from which you can choose the ones that work best for you.
Check it out and see what works for you. Don't be too quick to despair, though - you'll have to wait to see real results.
The above mentioned methods should be used both preventively and not only when you are already overcome by anxiety that you cannot cope with.
The most important thing is to be systematic - then the feeling of losing control over your emotions will become less frequent and easier to control.
It's also important to remember that lifestyle plays a significant role in your ability to cope with stress.
Workaholism, lack of sleep, stressful living conditions and various illnesses can make you less resilient to stress. In this case, changes are needed, not just learning relaxation techniques.
How to calm down - reliable methods
Practice proper breathing
The effectiveness of breathing exercises for calming the nerves is based on saturating the body with oxygen and slowing the heart rate, and, consequently, reducing the concentration of cortisol in the blood (the hormone responsible for feelings of stress and anxiety).
One of the breathing methods of calming is the so-called "breath tracking". How to do it?
• Sit or stand comfortably.
• Focus on your breathing.
• Monitor the flow of inhaled and exhaled air.
• Focus on the sensation of where the air you inhale goes, and then exhale slowly.
• Focus on the flow of ten calm inhalations and exhalations.
Breathing exercises can be helpful for people who have trouble falling asleep due to excessive stress. Slowing down your breathing, taking deep breaths and exhaling slowly can be effective in helping you calm down and fall asleep quickly.
Do the math in your head
Are you in a difficult situation that has thrown you off balance and you need to react quickly? There is not always time for a walk, physical activity or sleep. How can you calm down quickly? Do the math in your head!
Just focus for a moment (you can close your eyes), take a deep breath and exhale slowly, counting to ten. Focusing on the count helps distract you from what is making you nervous.
You can repeat this several times, depending on your needs. Try to exhale through your mouth as slowly as possible and concentrate on this, relax your muscles. Drop your shoulders, straighten up and return to normal breathing.
The whole procedure will take only a few seconds, but it makes a big difference and helps calm your nerves.
Practice relaxation
One of the most recognized relaxation trainings is the relaxation practice. This technique is based on tensing and relaxing muscles in a certain order.
An important element is also to concentrate on the part of the muscles that tense and relax.
In this method, you focus on tensing and relaxing the muscles, starting from the lower part of the body and moving up: feet (right and left respectively), calves, thighs, buttocks, lower abdomen, stomach, chest, arms, neck, jaw, tongue, eyes, forehead.
Meditate
Meditation is a very trendy way to take care of your mental balance regularly. You will achieve the best results if you use this method regularly.
By spending at least a few minutes every day, in just a few days you can significantly change your life.
You can also try meditation from time to time - when you are already nervous and want to calm down effectively.
Move on
Physical activity plays an important role in reducing stress and anxiety.
Regular exercise releases endorphins, neurotransmitters that improve your mood and relieve stress. Choose a type of physical activity that you enjoy and integrate it into your lifestyle.
Get all the micronutrients you need
The connection between nutrition and emotional well-being is well known. Important micronutrients such as magnesium and vitamin D can help combat stress and anxiety. Pay attention to your diet and ensure you are getting all the micronutrients you need.
These methods will help you learn to control your emotions and achieve mental balance.
Choose the ones that suit you best and integrate them into your daily life.
Calming down is a process that takes time and effort, but the results are worth it. We hope this article will help you learn how to cope with stress and anxiety.
Previously we talked about how to dye eggs olive green.
Expert: Elena Gutyro
