In every period of life, there are quite a few reasons for worrying: exams, arguments with parents, unrequited love, family disagreements, difficulties at work, health concerns, financial difficulties, worry about children. Problems replace each other or repeat with a change of roles. But it's one thing when experiences relate to really important things and are limited in time, and it is quite another thing to constantly worry about literally every little thing. To understand how to stop worrying about any issue, it is important to understand the causes of anxiety.

Where fears are born

Anxiety is at the core of the self-preservation instinct. And it is inherent in us by nature so that we can survive in a potentially aggressive environment. And in many cases it is necessary. The instinct for self-preservation forces a person to be careful, especially in unfamiliar conditions. A sense of danger and an adrenaline rush helps to mobilize strength in extreme situations. But when the danger is over, the body returns to normal functioning.

Such forced periods of mobilization are natural. The body copes with them. But when the survival instinct turns on the signal: "SOS!" on every small occasion, the adrenaline begins to go off scale. It is already much more difficult to cope with such a load. Constant worries wear out nervous system, and this makes her even more vulnerable. How to get out of this vicious circle? How to live without unnecessary worries? And why does the survival system fail?

Do all the problems come from childhood

Many people know that most of the problems come from childhood. But not everyone realizes how much influence the period of infancy has on our life. From birth to one year, a basic trust in the world is laid in a child - if he was warm, if he was fed, and his mother was always there. All desires and needs were met on an urgent basis. Then the child is calm and confident in his safety, he grows up with the feeling that the world is benevolent to him.

If during this period the baby was cold, or he felt hungry, or he was left alone, and he was frightened, then the child forms a basic distrust of the world. And he carries this feeling through the entire period of growing up, and sometimes through his entire life. This is why it is so important to first analyze the roots of the problem in order to understand how to get rid of the experience. This is the first step.

However, not all causes of problems and worries come from childhood. Throughout life, a person can face various traumatic situations in which he experiences severe pain or fear. And then he begins to be afraid of their repetition. A bereaved person will be extremely worried about their loved ones, even if they are doing well. And the one who escaped mortal danger, like the wise gudgeon in the tale of Saltykov-Shchedrin, can begin to hide from the world and its possible threats.

What fuels the experience

To stop worrying about anything, it's important not only to identify the cause of your fears. It is necessary to find out what these fears feed on. We ourselves unwittingly feed them in two ways.

Secondary benefit

Even fears have a downside - on a subconscious level, we feel that they are useful to us in some way. Think about how your experiences can benefit you? Maybe excessive concern about loved ones is a reason not to take care of your life? Is the fear of running out of money a reason not to leave your unloved job?

Think about your subconscious benefits and try to be honest with yourself. Sometimes the benefits of fear are so strong that it can be difficult for a person to part with them. Help yourself - think about what will change for the better in your life when you stop being nervous and worried.

Supporting rituals

A situation in the past has caused you intense fear. And now, every time similar circumstances arise, fear reappears, even if nothing else threatens you. And if you use supportive rituals - avoiding such situations, using defensive behavior - then not only will the fear not disappear, it will become stronger.

If you are afraid to ride in an elevator because you were once stuck in it and were very frightened, then you should not maintain your fear. By not taking the elevator or jumping out of it on the next floor, you only fuel your fears.

How to learn not to worry about trifles

Awareness of the problem is the first step towards solving it. But what to do next? How to stop being nervous? How to live without unnecessary worries? First, ask yourself the following questions: “How often am I worried and for what reason? Why am I constantly nervous? " It is best to write down the answers. This will help you understand what worries you the most. You need to deal with your fears step by step - first, cope with the weakest experience, and then proceed to the next one, go on increasing. Once you get to the deepest fear, it will be easier to overcome it.

Step-by-step algorithm for getting out of fear

The following technique will help you. You will learn how to stop worrying if you act consistently:

1. Write down on a piece of paper what most often causes your concern. Choose the weakest one. Draw a scale for this fear - from 0% to 100%. Remember when you experienced it most acutely, your feelings at that moment. Define this state as 100%. Think about what percentage you would like to reduce your anxiety to, and write that number down. Remember that it is impossible not to worry at all - this is also a deviation from the norm.
2. Answer yourself in writing to the questions: "What is the hidden benefit of this experience?", "What will change for the better in my life if this fear goes away?" Try to find as many positive changes as possible, this will serve as a good motivation.
3. Shed light on your fears. List the worst possible outcomes of your anxiety on a piece of paper. Very often they seem frightening in our head, but once you write them, and they no longer look so terrible.
4. Tracking pros and cons. In each particular scary situation, try to keep track of how real the scary outcomes you have listed are. These statistics can help you. Get to know the subject of your fear better.
5. Identify your supportive rituals. What exactly do you do when you start to feel anxious? Are you avoiding a frightening situation? Do you keep feeding your fears?
6. At this stage, you need to prepare yourself to give up your defensive behavior. This is to ensure that the concern is not justified.
7. Meeting with fear. When the moment is right, face fear without resorting to protective rituals. Live this anxiety without trying to escape from it. And the excitement will go away - this is a natural process, the body cannot be mobilized for a long time. The fear will go away and you will realize that there is nothing more to fear.

It is very important to use this algorithm wisely. If you are afraid of heights, you should not jump with a parachute right away. Choose the situation that is least frightening for you, and then gradually you can work out more exciting options. Some time after the completion of the algorithm, refer to the first point and think how much the percentage of your fear has decreased.

How to deal with worries about loved ones

If some fears may turn out to be empty on closer examination, then it is very difficult to get rid of anxiety about relatives, about children. Especially if there is a loss experience. How to stop being nervous in this case? The most difficult thing at this moment is to realize that nothing depends on you.

Try to keep track of the worries that arise and replace fearful thoughts with protective phrases. What does it mean? Instead of thinking: "The child is delayed, something bad has happened," breathe out and calmly say aloud or to yourself: "Everything is fine with my child, I believe in it, and my faith protects him."

Some are helped by prayers. Believing what you are saying will help calm you down. And then try to switch, keep yourself busy. But with your mind's eye, continue to monitor your condition and replace negative thoughts to the positive.

Balancing Practices

In order to become a more balanced person, you can use the following practices:

• yoga and meditation classes;
• emotion management exercises;
• positive affirmations;
• keeping a diary.

The meaning of all these practices is in a conscious relation to their experiences. Try different options and choose what works for you. Practice for a couple of months and track the results. If there is no improvement, it is worth seeking help from a psychologist.

Think for yourself, decide for yourself

You can adapt to your experiences. Hide in a case and avoid anything that can cause anxiety: new places, new situations, new acquaintances. But is it worth living in constant fear? After all, the more you fence yourself off from the world, the more it becomes unfamiliar and frightening. Try to trust the world, and then it will begin to reflect not your fears, but your harmony and confidence. And now you know how to stop being nervous, how not to worry about trifles. The main thing is to start, and everything will definitely work out, and life will sparkle with new colors.

Constant worry is a serious problem. modern people... If a problem is solved, the nervousness does not go away. There are other reasons, "worthy" to worry about and torment. And soon the nervousness becomes bad habit poisoning life. And those for whom day is not enough continue to worry at night, blaming everything on insomnia.

Where does anxiety come from?

It is generally accepted that most problems modern man takes "out of my head." The huge number of worries that have to be faced on a daily basis provokes many people to lose control over own life... Thus, constant experiences arise, and the person begins to live in stress.

Psychologists identify 6 reasons due to which constant nervous tension can occur. In practice, stress is provoked in any person at once by several reasons:

1. Dependence on the approval of others. There are many personalities who are very dependent on what others think of them. They are very vulnerable and sensitive natures, and criticism or indifference can seriously affect their self-esteem. And this leads to increased nervousness and irritability.
2. Addiction to pleasure. Sometimes such needs develop into serious obsessions. A person cannot go about business until he has satisfied all his needs for entertainment. Such people all the time postpone the performance of duties until later and are nervous about it.
3. Perfectionism. This trait is inherent in many workaholics who strive to do everything perfectly. Often, the desire to improve everything goes to other areas of life. But the ideal is impossible to achieve, and perfectionists suffer, get nervous and angry.
4. Independence. For such people, any framework becomes a prison, be it a regular work schedule or a life according to a template. They do not know how to delegate responsibilities and "pull" everything on themselves. The more they strive for independence, the stronger their nervous tension.
5. Getting quick results. Many people strive to get everything at once, not realizing that sometimes the problem needs to be solved gradually. If the problem is not solved on the first try, they become very anxious. In most cases, they will not be involved in this business later.
6. The need for closeness. Such people try to establish closer and more friendly contact with everyone. And this is not always appropriate, especially in business circles. Often, nervousness also provokes forced loneliness when a person does not have truly close friends.

Consequences of constant stress

Nervous tension has a tendency to develop and become chronic. If at the first stages a person may have a slight nervousness, after some time he may be in constant stress. At the same time, serious health problems begin, which have dire consequences. First of all, psychologists advise paying attention to the amount of sleep.

At severe stress insomnia begins in a person, so the nervous system is in constant tension. Lethargy, apathy, and uncontrollable anger are also consequences of anxiety and nervousness. As for diseases, the heart, gastrointestinal tract and the reproductive system of the body suffer. Often against this background, hypertension and diabetes develop.

There are many methods that can teach a person to avoid stressful situations, or at least cope with them. And first of all, you need to know how to build your life so as to prevent the accumulation of unresolved matters and responsibilities:

1. Solve problems as soon as they arise. No matter how large and complex the task is, it needs to be solved. Or, for starters, think about how to do it. No delay or worry. First - to find a solution, and emotions will come later. This rule also works in reverse side... There is no need to worry about past failures if it is no longer possible to change it.
2. If the fear of failure takes all of your strength before completing a specific task, you should imagine the worst outcome of the case. And then analyze your feelings and think about what you will have to do if it really happens. As a rule, strong anxiety disappears immediately, because people are afraid not of difficulties, but of the unknown.
3. Defining goals. And it must be done correctly. It is not uncommon for people to get nervous when they realize that they cannot achieve their goal. And all because they did not take into account force majeure and did not give themselves the right to make mistakes.
4. Feelings of guilt and compassion. This feeling is different. It's one thing to worry and worry about loved ones, and another thing when guilt is imposed and used by others to gain benefits. Therefore, such things must be separated and not worried about trifles, especially if nothing can be helped.
5. Don't make up problems. Many, after completing a particular task, begin to talk about the result, although nothing depends on them. And rarely do these thoughts have positive character... Most often, very scary and unpleasant things are drawn. Doing this is not only stupid, but also dangerous, since stress greatly affects the body.
6. Ignore the opinions of others. It is difficult and needs to be learned. Perhaps even attend the appropriate training. But this is a very useful skill that will keep your peace of mind. Of course, you shouldn't be absolutely "not punchy", but you don't need to take the opinions of others to heart. And most importantly, do not forget that most people seek to impress others, caring only about themselves.
7. Reduce speed. Haste and a few diaries, in which everything is written down to the minute, bring colossal harm to a person. The fact is that living according to a plan provokes the fear of not being in time, not meeting deadlines, etc. Life rushes by, but it's not scary, you can live later. In addition, when drawing up such a plan, many forget about one little thing that often changes everything. Own capabilities are not taken into account. And human resources are not eternal, especially if they are used incorrectly.
8. Find your favorite job. On average, a person spends 40 hours a week doing something that he is at least not interested in. And if he cannot afford to stop doing this, then stress has long been his constant companion. Ideally, good job Is a favorite hobby for which money is paid. If there is no such hobby, then you definitely need to find it.
9. Sports activities. All ingenious is simple, but moderate physical activity has always been the key to good health and peace of mind. There are many reasons for this. First, it is strengthening the body as a whole. Secondly, fun and fun. And thirdly, communication with like-minded people.
10. Classes in creativity. Moreover, for absolutely non-creative people, this should be the first item on the list. Drawing, embroidery, modeling, writing - these are great ways to calm down, such a meditation.

A situation may occur where nervous tension and irritation cannot be controlled. And then the only thing that can be done is to try not to aggravate the situation and calm down. To do this, you can use the following methods:

1. Stop talking to the “irritant” person and leave the room to put your thoughts in order.
2. To abstract from the environment and begin to breathe deeply, mentally counting the breaths.
3. Sip a glass of water slowly, fully focusing on the process.
4. Find contact with water - turn on the bathroom faucet, admire the fountain, or concentrate and visualize the source of water.
5. Mentally pay attention to the little things - interior details, clothing style of the interlocutor, weather, etc.
6. Remember your sense of humor and try to find advantages for yourself in this situation.
7. Laugh or cry, but only on your own.

To stop being nervous about and without it will not work right away. But this can be learned. The main thing is to understand that there should be no place for constant stress in life. And he will learn in each case to ask himself about the reason for the nervousness. If you take control of your emotions, you can eventually achieve a fulfilling and harmonious life.

Video: how to stop being nervous

How to stop being nervous is a question many people ask themselves when they are at a dead end. After all, it is excitement that prevents us from taking a sensible look at the problem, weighing the pros and cons and finding a reasonable way out of the current situation.

Let me tell you a secret: there is nothing supernatural and complicated in what I want to tell you today, no. But this does not mean that everything I will share with you does not work, on the contrary.

If you put in some effort, if you listen to my recommendations, then you will definitely be able to cope with anxiety, stop being nervous and be able to remain calm in any, even hopeless situations. Interesting?

The reasons for our worries

Before I tell you how to stop being nervous and become calm, I want to touch on the topic of the reasons for our experiences. Even if you think that all this is unimportant, you are greatly mistaken, because it is not the condition itself that needs to be overcome, but its causes.

Do you know why we are nervous? Because we try our best to think about the past and the future, and do not live in the present day.

Reason # 1

The first reason that causes us anxiety is that we are in a hurry to live.

Yes Yes. We are constantly trying to live in a segment of the future (or rather, in the infinity of the future), without having the knowledge that we have to learn later. We imagine an ideal picture of the future (only this and no other), not paying attention to what is happening to us now.

It seems to us that tomorrow will come that very happy day, but for some reason it does not come. First, we rush to grow up to stop going to school every day, because we think that all the best will happen to us after graduation. The next planned and expected period is marriage, then the purchase of a car, housing, taking off on the career ladder, etc.

Let me give you an example of a situation from my life that almost made me worry. There is some event that may happen to me next year. In order for it to take place, you need to plan funding for it this year or pay everything out of your own pocket. Although there are still 2 months left until the end of the year, planning has already been suspended. Upon learning of this, to be honest, I was almost upset, did not start to worry. And then I thought, but I know where I will be in six months, in which country, at what job? Do I need all this then? And where is the guarantee that by writing the event into the "plan", I will receive money to pay for it?

Have you experienced similar situations? I think there are daily. We are worried about what decision we will need to make next Thursday, what the dollar exchange rate will be next year, where we will go to rest in the summer. What for?

I really like one joke: “My childhood dream has come true - I grew up and I no longer have to get up to school by 8:30. Now I get up for work at 6:20. " So we do: we do not value what is, but constantly worry about what will (or will not).

Reason # 2

The second major cause of our concern is our past.

We constantly think about how we could change our past, we worry about this. Oh, why didn't I do it before ...

Think about it, is there a point in all this? After all, the past cannot be changed! All this has already taken place. It just needs to be accepted.

Why are we worried about what drives us to experience this emotion? Most often, our anxiety is generated by fear. The fear of not doing something, the fear that events will not go as we imagined them. It is fear that is the root cause of anxiety. Well, worry makes us agitated and nervous and can even lead to development. Can a person, being in such a state, think sensibly, solve problems, act for his own good? Hardly.

What is the conclusion? You must learn to live in the moment! Do not try to peek into the future or invent a time machine to change the past.

Canadian physician, medical historian and philosopher William Osler once uttered wonderful words:

Our main task is not to look into the foggy distance of the future, but to act now, in the direction that we can see.

What else can you add to these golden words?

How to stop being nervous about trifles?

Fence off the past and the future with iron doors. Live in today's pressurized compartments.

Do not think that I am urging you to do nothing, in any case. It's just that if you worry about everything that will happen to us in a week, a month or even a year, then you simply may not have time to prepare with this.

I myself very often live by the principle: "You need to solve problems as they arise." If the problem is only visible somewhere on the horizon and does not affect me, then it’s silly to worry, what if it will bypass me?

A friend of mine jokingly told me this formula for solving life's problems:

50% of problems are solved on their own, 25% are not solved at all, so is it worth worrying about the remaining 25%?

Yes, this is a joke, but if you approach your life from a similar position, then there will be much less worries, right?

Did you know that stress, constant excitement can lead to many serious illnesses - hypertension, heart attack, stroke, diabetes, psoriasis and many others? In pursuit of something ghostly, you can lose not only health, but also life! Stress is a common cause of many mental disorders, including. So if you want to be mentally and physically healthy person, you should not neglect these simple recommendations.

3 easy steps to stop worrying about everything

Getting rid of anxiety in problem situations is quite simple. The most important thing is to direct your energy not to worry, but to solve the situation. I will share with you one trick that works.

How to stop being nervous about anything? It's very simple, you just need to take 3 simple steps towards solving the problem:

• Step 1. The first thing you need to do if you are feeling anxious is to imagine that the worst can happen if you cannot solve the problem you are experiencing.
• Step 2. After you have imagined the worst that could be, accept it as if everything had already happened.
• Step 3. After you have come to terms with the worst scenario, calmly think about what you can do to improve the situation.

As a rule, we are worried precisely because we are afraid that something will go wrong, that the situation will reach a dead end. Well, even so. Even if things go the worst way, so what? Is it really worth your worries?

Believe me, after you look danger in the eye, imagine the worst, you will feel much easier and calmer. After all, we are worried precisely because emotions prevail on reasonable arguments. And if the outcome of the situation is already known (everything happened), then there will be much less worries. It will be possible to move on to the next important step - to solving the situation, improving the worst case scenario.

Another Workable Way to Stop Nervous and Worry

I want to give you one more piece of advice on how to calm down and quickly stop being nervous at work, at home, or in any other situation. To do this, you must follow a specific algorithm.

If you are overwhelmed with anxiety, ask yourself 4 simple questions:

1. What worries me at this moment?
2. What can I do? (What options could there be?)
3. What am I going to do now to solve this problem?
4. When do I intend to start taking the intended action?

If possible, it is best to write or type the answers to all of these questions. First, this way you can see the situation and the way out of it more fully, instead of experiencing. Secondly, human memory is not perfect, if something goes wrong and you abandon the chosen solution to the problem, you will have other options written down on paper (which you can later forget about).

By answering these questions, you will immediately understand the essence of the problem. Moreover, if you go further, then you can imagine possible ways out of the situation, ways to solve the problem and their consequences. You will see what other information you are missing and where to get it. Believe me, it will be much easier for you to decide on an action strategy.

Believe me, if you write the answers to all these questions, then you will quickly stop being nervous, and your thoughts will work in a completely different direction - how to constructively get out of this situation.

But even this is not the most important thing! The most important thing is to clearly imagine when it will be necessary to make a decision, not to rush the situation and, as I wrote above, to solve problems as they arise.

If a decision is required from you as soon as possible, then after you have collected all the necessary information, immediately proceed to action, while trying to discard all worries about the result. You will do everything to improve the worst situation that you have already accepted!

Be busy all the time and you will be calm!

How to stop worrying and wind yourself up? Remember, for this you need to act, you need to keep your brain busy with intense work.

Have you noticed such a pattern that worries arise in those moments when we are free, rest, or our brain is not busy with some difficult work? This is where the excitement comes in.

When Winston Churchill was asked if he was worried about the responsibility that lay with him, he said:

Once I was very worried that before every serious event, performance I was so nervous that I either overwhelm everything, or I forget something, I’ll say in a different tone, I don’t give it so brightly. People worry before a meeting, when applying for a job, when they don't answer close person and so on. You cannot list all the situations. However, there are universal methods of rebalancing.

When a person is nervous, he misses important events, worrying about little things. At this time, he has:

• decreased mental activity, the ability to focus;
• cognitive decline (which makes you even more nervous - a vicious circle);
• control over the situation is lost;
• efficiency decreases, fatigue increases, fatigue sets in.

Work on your life plan,. This allows you to pay attention to important events, and not worry about every trifle. Remind yourself constantly of your main goals and plans. Carry the list with you.

Reasons for anxiety

First of all, you need to explain the reasons for anxiety, disassemble them point by point. Define not only the situation and your own, but also the internal factors. So, for example, the excitement before public speaking- a consequence of poor preparation or fear of being ridiculed, shyness, ignorance of the topic.

The nervous state, as a rule, is accompanied by anxiety and. This is the body's natural reaction to a threat. It remains to find out if the threat is real. In the case of the previous example, think about what happens if you make a mistake or someone doesn't accept your presentation. Is it so dangerous and important for life?

But the anxiety before flying on an airplane is quite justified. There is always a potential threat. But in this case, nothing depends on you, so you just need to accept all possible options.

So, identify specific emotions and feelings, the cause of the anxiety, its object. Determine the influence of external and internal factors, your participation in the situation.

What to do

There is no need to deny and repeat “I am calm”. Accept, acknowledge the fact of nervous tension. After acceptance and analysis, move on to action:

1. Inhale and exhale. Popular, simple and really effective advice. relieve tension, restore blood flow and hormonal background... Inhale deeply, hold your breath and exhale slowly. Concentrate on your breathing. Body and mind are one. When you feel in control of your breathing, it will be easier to regain control of your thoughts. Try the Five-Three Method. Inhale for five counts, hold for three, exhale for five, hold for three. So ten times. Breathe in your stomach: inflate as you inhale, and draw in as you exhale. Concentrate on counting and abdominal movements, so you will be distracted from disturbing thoughts. Monitor your well-being. Respiratory techniques are prohibited for colds, respiratory diseases.
2. Think pleasant. Remember the most delicious food you ate, the most melodic music, the most beautiful picture, the most gentle embrace. Think about a success situation. They happen to any person, it's just that people sometimes forget about it. Bring back your positive attitude and self-confidence.
3. Nervous tension is. Calms the rise in blood glucose. To do this, eat something sweet or drink coffee. A quick release of glucose will restore the energy and physical strength of the body, fill it with hormones of joy. You can not systematically seize stress, but in some situations, chocolate is a medicine.
4. Tapping your fingers on the table, walking from corner to corner, rocking on your toes are the body's subconscious attempts to calm down. But what if you come up with the same, but more conscious and useful? Find an interesting but repetitive activity: someone is embroidering, someone is doing crosswords, or is washing the dishes. Come up with your own ways for different occasions: at home, at work, on the street.
5. The previous method may not work for everyone. If he did not help you, then try to be active on the contrary: push up, run, jump, wave your hands, stomp your feet, swear. In a moment of stress, internal resources are mobilized. An energy is formed that asks for a way out. The yearning that we experience is unspent strength. Let her out. With stress, physical strength is mobilized, thought processes fade into the background. Calm your body to bring your mind back.
6. Control your mind through your body. Forbid yourself to fiddle with clothes, stoop, look under your feet. Spread your back, speak loudly and confidently, look straight ahead, demonstrate confidence and calmness.
7. Devalue the situation. Will it be important in a month, a year? Does this affect your health, success, well-being? But stress and anxiety greatly affect health. Remember something disturbing from the past right now. Does it matter nowadays? If then there was a different result, would it significantly change the current state of affairs? Did you even remember clearly what you were worried about?
8. Keep an anxiety diary. Describe your experiences and observe which ones came true. You will be surprised how much time and effort you spend on inventing. Better do it, where fantasizing is useful.
9. Strengthen the nervous system. What you need for this: healthy sleep, good nutrition, regular physical exercise, taking vitamins, hobbies, favorite work, meditation or yoga.
10. Read D. Carnegie's How to Stop Worrying and Start Living.

Make it a rule to sketch your fears and experiences. It is not necessary to have the appropriate skills. Depict your fear (how it goes), look at it, meet it, accept it. Now finish drawing a funny hat or yourself in the form of a knight. Perhaps your fear will take on the guise of a specific person. Or yourself. Why not?

Sometimes the causes of anxiety are deeply rooted in childhood. Once rejected, a person is afraid of this all his life, and therefore often worries and worries. For elimination, visit a psychotherapist, as in this case, advice on will not help.

Nervousness as a Personality Trait

Psychology knows many type qualifications. According to one of them (by Heimans - Le Senn), there is a nervous type. It is characterized by emotionality, low activity and primacy. Such a person:

• reacts violently to any little things, takes everything to heart;
• thinks for a long time before acting;
• easily gives in to emotions, but just as quickly forgets about them (mood instability).

The nervous type lives by desires and impressions. He does not like boredom and monotony. If this is your case, then advice with monotonous actions will not work. On the contrary, it is necessary to find numerous sources of different emotions. Main feature that you need to fight - suspicion.

The author of another classification, Karl Leonhard, singled out. He is characterized by uncertainty in his own actions, self-distrust, suspiciousness, timidity, indecision, fear of mistakes, an overly expressed sense of responsibility, self-criticism.

How to Stop Worrying - What if the excitement persists?

- When are we nervous?

- When are we nervous?
- 7 lessons on how to stop being nervous
- How to calm down right now
- How to get rid of anxiety - instructions for action
- How to stop anxiety?
- Conclusion

Nervousness and trembling, this is the feeling of discomfort that you experience on the eve of important, important events and events, during psychological stress and stress, in problematic life situations, and just worry about all sorts of little things.

It is important to understand that nervousness has both psychological and physiological causes and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experience, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, excitement for the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or, for one reason or another, significant, responsible. I think that a threat to life does not often loom before us, the townsfolk. Therefore, I consider situations of the second kind to be the main reason for nervousness in everyday life.

The fear of failure, of looking inappropriate in front of people - all of this makes us nervous. In relation to these fears, there is a certain psychological setting, this has little to do with our physiology.

Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let's start with in order to realize the nature of nervousness.

- 7 lessons on how to stop being nervous

Lesson 1. The nature of nervousness. The right protective mechanism or hindrance?

a) Nervousness is not beneficial, it only interferes.
b) You can get rid of it by working on yourself.
c) B Everyday life there are few real reasons to be nervous, since we or our loved ones are rarely threatened by anything, we are mainly worried about trifles.

Lesson 2. How to stop being nervous about anything?

Think of all those events that make you nervous: calling your boss, passing an exam, expecting an unpleasant conversation. Think about all these things, assess the degree of their importance to you, but not in isolation, but within the context of your life, your global plans and perspectives.

At such moments, focus on the purpose of your life, think about the future, take your mind off the present moment.

Such a psychological setting helps a lot to stop being nervous about any reason.

Lesson 3. Training. How to calm down before a responsible event.

Free your head from thoughts, relax your body, exhale deeply and inhale. The most ingenious breathing exercises will help you to relax.
It should be done like this:

a) inhale in 4 counts (or 4 beats of the pulse, you must first feel it, it is more convenient to do this on the neck, and not on the wrist)
b) keep the air in you 2 counts / hits
c) exhale in 4 counts / beats
d) do not breathe 2 counts / blows and then breathe in 4 counts / blows - all from the beginning

Breath! Do not breath. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

If you feel that breathing allows you to take deeper in / out breaths, then do the cycle not 4/2 seconds, but 6/3 or 8/4 and so on.

Lesson 4. How to avoid nervousness during an important meeting.

a) Play calm.
b) Pay attention to facial expressions, gestures and intonation.
c) Eliminate all markers of nervousness.
d) Take your time.

Lesson 5. We calm down after the meeting.

Whatever the outcome of the event. You are energized and still experiencing tension. Better to take it off and think about something else. Try not to think too much about the past event. Just throw all thoughts out of your head, get rid of the subjunctive mood (if only), everything has already passed, put your breath in order and relax your body.

Lesson 6. You shouldn't create any reasons for nervousness at all.

Usually a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything, are confident in yourself, why should you worry about the result?

We must try not to create stress factors for ourselves in the future! Think ahead and prepare for business and important meetings, do everything on time and do not delay it until the last moment! Always have a ready-made plan in your head, and preferably several! This will save you a significant part of the nerve cells, and in general will contribute to great success in life.

Lesson 7. How to strengthen the nervous system and how to stop being nervous about trifles.

In order to stop being nervous, you must also bring the body and mind to a state of rest.

a) You need to meditate regularly.
b) Exercise and provide wellness support (contrast showers, healthy eating, vitamins, etc.). Sports strengthens the nervous system.
c) Walk more, spend time outdoors, try to sit less in front of the computer.
d) Practice breathing exercises.
e) Throw bad habits!

- How to calm down right now

Stressful situations, experiences and unreasonable anxiety haunt people all their lives, but in order to become happy, you only need to correctly prioritize. You should not take everything "to heart", for many this statement does not give anything, they do not know how to stop worrying and continue to be nervous. It is very simple to help yourself and your friends in this problem, learn how to overcome your fear and be happy at the moment, so that it does not happen.

1) Perceive yourself and your actions with optimism.

Feelings of duty and responsibility for their actions are instilled since childhood, some parents, overdoing it a little, instill in a person their complexes and a constant feeling of guilt, hence the feeling of constant worry for their words and actions. To overcome this, you need to convince yourself of the correctness of your actions, and also adhere to the following rules:

a) Get rid of the feeling of guilt.
b) Get rid of imaginary problems.
c) Free yourself from fear.
d) Be yourself.

2) Believe only the best.

An assessment of the problem or unpleasant incident that has arisen should be carried out only after it happens, in order to foresee the course of the event, it is better to immediately think about what could happen in the worst case. Having laid out everything "on the shelves" it may turn out that there is nothing terrible in the future, everything is understandable and solvable. To eliminate such fears, you need to determine for yourself:

a) Goals in life.
b) Prioritize.
c) Interesting business.

3) Appreciate what you have.

It is impossible to expect something more from life and not make efforts to it, ideal conditions will not be created by themselves. Of course, sometimes favorable circumstances arise, and then only it is worth using them correctly, and unfortunately rarely anyone can do it. Most often, opportunities are hidden under far-fetched problems, after solving them, you can immediately see ways to solve problems.

Take note of a few tips:

a) Live for today.
b) Limit contact with unpleasant people.
c) Do not pay attention to everyday trifles.

4) Don't feel sorry for yourself.

You won't be able to stop worrying right away, but by adhering to the advice under consideration, you can quickly cope with this uneasy feeling and achieve any goals, as well as infect others with your optimism. The main thing to remember is that all thoughts are material, their fulfillment gives a joyful mood and faith in a better future, for which it is worth living.

- How to get rid of anxiety - instructions for action

Advice 1. Don't fight the excitement.

During periods of intense excitement, do not try to get rid of this condition.

This struggle sometimes takes more energy than mere excitement. Therefore, instead of fighting the excitement, accept it, feel it, find the cause of your excitement, and then it will become easier for you.
Also, find the pros in an exciting situation, and then it will become much easier for you.

Tip 2... Go in for sports!

The excitement of fear chills every muscle in our body.

In such situations, it is easy enough to overcome anxiety! You just need to give your body a physical jolt. When endorphins rush into your body, the excitement will noticeably recede.

Tip 3... Don't worry about trifles.

Very often we are worried about a fictional situation.

For example, we did not have time to submit a report today and we begin to worry that it will be too late tomorrow. But you can just tell your boss that the work on the report was a little delayed.

However, in reality, we ourselves complicate our life.

Tip 4... Breathing helps in fighting anxiety.

Try using Herri Herminson's breathing exercise called Balloon Breathing.

Sit down, close your eyes, and visualize a tennis ball in front of you. Breathe in slowly and deeply as you imagine the ball moving slowly and smoothly from your belly to your throat. Exhale - and the ball moves down just as slowly.

After doing 10 reps, you will noticeably relax and be able to overcome anxiety.

Tip 5. Tune in to the positive and stop worrying.

During periods of unrest, we are often overwhelmed by phrases such as: "I cannot," "I am a loser," "I will definitely disgrace myself," etc. But you should know - these phrases are just limiters in our brain.

By repeating to yourself day after day about failure, you will truly become a failure.
That's why start programming yourself right!

Tell yourself:

a) I'll do it!
b) I am the best!
c) I can do anything!

Many psychologists believe that constantly scrolling through positive phrases helps a person cope with anxiety and achieve their goals.

- How to stop anxiety?

Here are some tips on how to stop worrying and start enjoying your life right now!

1) Play the "what's the worst thing that can happen?" Game with yourself.
Imagine a worst-case scenario so that you can prepare for it or try to prevent it.

The second step is to present something that you would be grateful for even in an unwanted situation. This gratitude exercise teaches you not only to be prepared for the worst, but also to see the positive in it!

Most importantly, if you can imagine the worst, you can imagine the best!

2) Get rid of the habit of worrying (yes, it is a habit!).
Get rid of thoughts that upset you and choose thoughts that are focused on a positive outcome. Control your mind and stop worrying!

3) Be in the here and now.
You are worried about what might happen in the future or what happened in the past. But the truth is, you are creating the future NOW! Therefore, if you want to stop worrying, your thoughts should be devoted to what is happening NOW. Concentrate and think, feel, act and speak in your best way ... from the point of view of the present. Such thoughts, feelings, actions and words improve your future!

4) Help others.
There are countless people who are much, much worse off than you. Help them as much as you can. This will help you to look more objectively at your own problems, develop a sense of gratitude, and you will not have time to think about your problems when you help other people (or animals, environment etc.).

5) Talk positively to yourself and about yourself.
How many times a day do you scold yourself for the mistakes you make? How many times a day can you say “I” along with something negative?

For example:

a) I am poor
b) I am lonely
c) I cannot do this,
d) I will be rejected.

Don't say that! "I" is a word with strong energy! You don't need to exercise yourself with these life situations. When you eliminate such negativity from your speech, your mental state will improve and you will be less prone to anxiety. You will also be motivated to take positive action.

6) Action gives you confidence and control.
Take action. Think rationally, analyze the situation, weigh all the options and choose the best course of action based NOT on reflexes or emotions, but on calmly taking the steps necessary to improve the situation, on what you want - on the best scenario that you visualize.

Action keeps you active, helps to focus your mind not on anxiety, and creates PLEASANT feelings, because you feel better in control of the situation, if only by virtue of the fact that you are doing something yourself.

- Conclusion

Almost every person on the plane has experienced excitement and anxiety at least once. Some people have this feeling all the time. Sometimes this concern has no basis, but a person still continues to wind himself up over trifles, losing precious time that he could spend on his self-development or on relatives and friends.

How often do you worry about things that are not worth your attention? And how to stop worrying for no reason?

First of all, you need to realize that your excitement will not benefit you in any way. Only harm. Train your confidence. Confident people almost never have a reason to worry.

And stop worrying about what does not depend on you, it is useless. It is foolish to waste time on something that only ruins your mood, it is better to spend it on improving your skills and increasing your self-esteem.

The material was prepared by Dilyara specially for the site