How to stay calm in a stressful situation. How to learn to remain calm in any situation

Every now and then we are faced with injustice, rudeness and irritation of people around us. It is very difficult to remain calm in such cases.

Many people unnecessarily complicate their lives, wasting their strength and energy, succumbing to an uncontrollable state, which is expressed in the words “tearing and throwing.” It is better to refrain from this: by doing this, we only complicate the situation: in response we get a new one, and our life is even more filled with anger and disappointment.

Calmness is the ability to maintain clarity of mind and sobriety under any external circumstances.
Calmness is the willingness to always act rationally, based on logical conclusions, and not on an emotional outburst.
peace is the self-control and strength of character of a person, which helps to survive in force majeure and achieve success in ordinary circumstances.

Learning to maintain composure in such situations is difficult, but it is necessary. Try to always stay, no matter how difficult it may be.

1. Sit on a chair and completely relax. Starting from your toes and gradually moving up to your head, relax every part of your body. Confirm relaxation with words: “My toes are relaxed... my fingers are relaxed... my facial muscles are relaxed...”, etc.

2. Imagine your mind as the surface of a lake in a thunderstorm, with waves rising and water bubbling.. But the waves subsided, and the surface of the lake became calm and smooth.

3. Spend two or three minutes recalling the most beautiful and tranquil scenes you have ever beheld.: for example, a mountainside at sunset, or a deep plain filled with the silence of the early morning, or a forest at noon, or the reflection of moonlight on ripples of water. Relive these pictures in your memory.

4. Repeat slowly the words of calm, calmly, melodiously a series of words expressing peace and tranquility, for example: tranquility (say it slowly, in an undertone); serenity; silence.
Think of some other words of this type and repeat them.

5. B era gives a person peace of mind. A believer is always confident that everything in life - both good and bad - has meaning. If you are a believer, repeat the following verse, which has amazing power for relaxation and calming the mind:
“He who is strong in spirit You will keep in perfect peace, for he trusts in You.”
(Isaiah 26:3).
Repeat it several times during the day, as soon as you have a free minute. Repeat this, if possible, out loud so that by the end of the day you have time to say it many times.
See these words as powerful, vital words that penetrate your mind, and from there it sends them out into every area of your thinking, like a healing balm. This is the most effective medicine to remove tension from your mind.

6. Allow your breathing to bring you to a calm state. Conscious breathing, which is a powerful meditation in itself, will gradually bring you into contact with the body. Pay attention to your breathing, how the air moves in and out of your body. Inhale and feel how with each inhalation and exhalation your stomach first rises slightly and then falls.
If visualization is easy enough for you, then simply close your eyes and imagine yourself engulfed in light or immersed in a luminous substance - in a sea of consciousness.
Now breathe in this light. Feel how the luminous substance fills your body and also makes it glow. Then gradually shift your focus more to the feeling. So you are in the body. Just don't get attached to any visual image.

7. Do one little trick with yourself. If you have an unbalanced character and you feel that you are losing your temper and starting to clench your fists and raise your voice, immediately slowly spread your fingers, not allowing them to clench into a fist again.
Do the same with your voice: when tension increases or anger increases, deliberately suppress the sound of your voice and switch to a whisper. After all, it is absolutely impossible to argue in a whisper.
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Selected quotes:

♦ What elements make up happiness? Only of two, gentlemen, only of two: a calm soul and a healthy body. (Michael Bulgakov)

♦ The highest degree of human wisdom is the ability to adapt to circumstances and remain calm in spite of external thunderstorms. (Daniel Defoe)

♦ Peace of mind is the best relief in trouble. (Plautus)

How to Stay Calm: 12 Tips on How to Stay Calm in a Stressful Situation Listed below are twelve tips on how to keep your cool and stay calm in different everyday situations. 1. Try not to be dramatic It is very easy to dramatize and make mountains out of molehills. When a problem affects you, resist the urge to exaggerate the negative. Avoid the words “always” and “when”. You may feel like Stuart Smalley, but telling yourself “I can handle this,” “It’s okay,” and “I’m stronger than this” can really help you look at the problem differently. 2. Think before sharing a problem Don't talk about, blog, or tweet about your problem. Don't discuss it with your friends right away; digest it yourself first, this will give you time to calm down a little. Sometimes, well-meaning friends are too sympathetic to you. This only adds fuel to the fire and makes you even more upset. 3. Discover metaphors and visualization as a way to stay calm Here's what helps me: I try to think of the problem as a knot. The more I panic and pull at the ends, the tighter the knot gets. But when I focus completely, I calm down and can loosen one thread at a time. It also helps if you imagine yourself acting calm and focused. Stop shouting and move as slowly as possible. Speak slowly and quietly. Become the calm and calm person you see in your imagination. Here's another trick: Do you know anyone who can be called unflappable? Think about what this person would do in your place. 4. Identify the factors that make you lose control Are there certain situations that make you lose control? Identify specific factors, from the time of day to how busy (or bored) you are, to your blood sugar levels. Do you lose your temper when it's too noisy—or too quiet? Knowing your personal triggers will help you stay calm throughout the day. 5. Realize that you can control your emotions Think back to times when you were able to successfully remain calm in a difficult situation. Perhaps it was when you wanted to yell at your spouse or children, but then the doorbell rang, and you were able to instantly change your mind. Remember that you can repeat this by knowing what irritates you and what can help you maintain peace of mind. 6. Create a calm environment with relaxing rituals If calm music comforts you, take advantage of it. If silence calms you, take advantage of it. Maybe you'll play soothing instrumental music, dim the lights, and light some scented candles. When you get home from work, take a few minutes to let your mind calm before diving into family matters. Sit in your car for a couple of minutes and take a few deep breaths. Take off your shoes and drink a few sips of water. Such rituals are extremely calming during the transition from one activity to another. 7. Take care of your basic needs Make sure you get enough sleep and get enough protein, fiber, vitamins and minerals. Most often, I become irritable when my blood sugar is low. However, all I have to do is eat something nutritious and I feel (relatively) better. Also try to exercise. Daily exercise helps relieve physical stress, which in turn helps you control your feelings. If I feel the need, then instead of jogging for half an hour, I do kickboxing. It helps. Avoid excessive consumption of sugar and caffeine, and stay hydrated. Drink a big glass of water and see if you feel better, calmer and more alert. 8. Pay attention to your soul and spirit Depending on your religious preferences, meditate or pray. Practice yoga—or just sit quietly for a while. The ability to find peace of mind will serve you well more than once. Take a meditation class and learn techniques to help you control your busy mind. 9. Get distracted Instead of thinking about the same thing, do something interesting, exciting or creative. Try to laugh (or laugh at yourself). Watch a comedy or read a blog that always makes you laugh. When you are animated, it is much easier to remain calm. 10. Take a day off If I fight like crazy not to take a day off, I know for sure that I need it. If I can overcome myself and spend a whole day away from work, I always come back calmer, more confident and filled with fresh ideas. 11. Remember to Breathe When my kids were very young, we helped them calm down by teaching them to breathe from their bellies. It still works - for them and for me. Breathing from your diaphragm helps relieve tension immediately and gives you a couple of minutes to calm down. Often this time is enough to assess the situation and regain a sense of control. During proper belly breathing, your belly will literally rise and fall. To practice, place your hand on your stomach. Inhale through your nose and see if your hand rises as you inhale. Hold your breath for a few counts and exhale slowly. 12. Reflect on quotes that can help calm your mind Here are a few quotes that I find inspiring: “You are the sky. Everything else is just weather.” Pema Chodron “A calm, focused mind, not aimed at harming others, is stronger than any physical force in the universe.” Wayne Dyer. “It’s no use rushing life. If I live on the run, then I live wrong. My habit of rushing will not lead to anything good. The art of living is to learn to give time to everything. If I sacrifice my life for the sake of haste, it will become impossible. Ultimately, procrastination means taking the time to think. This means taking time to think. Without haste, you can get everywhere.” Carlos Petrini is the founder of the “slow food” movement. “The single most important reason to remain calm is that calm parents hear more. Moderate, receptive parents are the ones whose children keep talking." Mary Pipher. “Keep calm, serenity, always control yourself. Then you will understand how easy it is to be at peace with yourself.” Paramahansa Yogananda.

In this article I will talk about how to stop being nervous. I will explain how to remain calm and cool in any life situation without the help of sedatives, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but I will also explain how you can stop being nervous in general, bring the body into a state in which this feeling simply cannot arise, in general, how to calm your mind and how to strengthen the nervous system.

The article will be structured in the form of sequential lessons and it is better to read them in order.

When do we get nervous?

Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and simply worry about all sorts of little things. It is important to understand that nervousness has how psychological so and physiological reasons 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 worry, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, worry about the result.

We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant or responsible. I think that a threat to life does not often loom before us, ordinary people. Therefore, I consider situations of the second type to be the main reason for nervousness in everyday life. Fear of failure, of looking inappropriate in front of people- all this makes us nervous. In relation to these fears, there is a certain psychological attunement; 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 understanding the nature of nervousness.

Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?

Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, concentrate, it is difficult to sit still, we want to occupy our hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.

Therefore, it is necessary to firmly understand that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is simply a certain mental mechanism embedded in a system of habits and/or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why eliminate this? Because when you're nervous:

Your thinking ability decreases and you have a harder time concentrating, which can make things worse and require your mental resources to be stretched to the limit.
You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
If you are often nervous, this can lead to various diseases (however, a very significant part of diseases stem from problems of the nervous system)
You worry about little things and therefore do not pay attention to the most important and valuable things in your life.
You are prone to bad habits: alcohol, because you need to relieve stress with something

Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand psychological pressure, lost control and were deprived. So we will work with you on this.

Here is the first lesson, during which we learned that:

Nervousness does not bring any benefit, but only hinders
You can get rid of it by working on yourself
In everyday life there are few real reasons to be nervous, since we or our loved ones are rarely threatened by anything, we mostly worry about trifles

I will return to the last point in the next lesson and, in more detail, at the end of the article and tell you why this is so.

You should configure yourself like this:

I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!

Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced big pain. I couldn’t pull myself together in stressful situations, I worried about every little thing, I even almost fainted because of my sensitivity! This had a negative impact on health: pressure surges, “panic attacks,” dizziness, etc. began to be observed. Now all this is in the past.

Of course, I can’t say now that I have the best self-control in the world, but all the same, I stopped being nervous in those situations that make most people nervous, I became much calmer, compared to my previous state, I reached a fundamentally different level of self-control. Of course, I still have a lot to work on, but I’m on the right path and there is dynamics and progress, I know what to do.

In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I had not begun to remake myself - all this experience and the site that summarizes and structures it would not exist.

By the way subscribe to my Instagram follow the link below. Regular useful posts about self-development, meditation, psychology and relieving anxiety and panic attacks.

Lesson 2. How to stop being nervous about anything?

Think about all those events that make you nervous: your boss calls you, you take an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of an altercation on public transport or on the road on a life-long scale, and is it really such a terrible thing to be late for work and be nervous about it?

Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, take a break from the current moment. I am sure that from this perspective, many things that you are nervous about will immediately lose their significance in your eyes, will turn into mere trifles, which they certainly are and, therefore, will not be worth your worries.

This psychological setting helps a lot stop being nervous about anything. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of reason, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event, during and after it.

Lesson 3. Preparation. How to calm down before an important event.

Now some important event is inexorably approaching us, during which our intelligence, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event could be a final interview for the job you dream of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this condition does not prevent you from focusing on the goal and achieving it.

And you realize that an important event awaits you ahead, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole life for you: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!

Now we bring our thoughts to calm, relieve the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm down the fuss and not think about anything. Free your head from thoughts, relax your body, exhale and inhale deeply. The simplest breathing exercises will help you relax.

Simple breathing exercises.

It should be done like this:

inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
keep the air in for 2 counts/hits
exhale for 4 counts/beats
do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning

In short, as the doctor says: breathe - don’t breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.

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

You just need to breathe with your diaphragm, that is, with your stomach! During times of stress, we breathe rapidly from the chest, while diaphragmatic breathing calms the heartbeat, suppressing the physiological signs of nervousness, bringing you into a state of calm.

During the exercise, keep your attention only on your breathing! There should be no more thoughts! It is most important. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. With regular practice, breathing practice not only helps you relax here and now, but also in general puts the nervous system in order and you are less nervous without any exercise. So I highly recommend it.

You can see my video on how to do diaphragmatic breathing correctly at the end of this article. In this video I talk about how to cope with panic using breathing. But this method will also allow you to get rid of nervousness, calm down and pull yourself together.

Other relaxation techniques are presented in my article.

Okay, so we are prepared. But the time for the event itself has already arrived. Next I will talk about how to behave during the event so as not to be nervous and to be calm and relaxed.

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

Pretend to be calm: even if neither your emotional mood nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your current state. Expressing outer peace helps to achieve inner peace. This operates on the principle of feedback, not only how you feel determines your facial expressions, but also your facial expressions determine how you feel. This principle is easy to test: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood before. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the calmer you want to appear, the more relaxed you actually become.

Watch your facial expressions, gestures and intonation: The feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And it’s not just that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts on one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.

Eliminate all markers of nervousness: What do you usually do when you're nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Are you tying your left big toe and little toe into a knot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.

Take your time: rush and bustle always sets a special nervous tone. Therefore, take your time even if you are late for a meeting. Since any rush very quickly disrupts composure and a calm mood. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how much you are rushed, do not rush, being late is not so scary, it is better to save your nerves. This applies not only to important meetings: try to get rid of haste in every aspect of your life: when you are getting ready for work, traveling in public transport, doing work. It's an illusion that when you rush, you achieve results faster. Yes, the speed increases, but only slightly, but you lose a lot in composure and concentration.

That's all. All these principles complement each other and can be summarized in the call “ watch yourself". The rest is specific and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with your answer, carefully weigh and analyze everything. There is no need to try to make an impression in all available ways, you will make one if you do everything right and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.

Lesson 5. Calm down after the meeting.

Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event: I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.

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

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

When I was studying at the institute, I missed a lot of lectures and seminars, went to the exams completely unprepared, hoping that I would pass and somehow pass. In the end, I passed, but only thanks to phenomenal luck or the kindness of the teachers. I often went for retakes. As a result, during the session I experienced such unprecedented psychological pressure every day due to the fact that I was trying to prepare in a hurry and somehow pass the exam.

During the sessions, an unrealistic number of nerve cells were destroyed. And I still felt sorry for myself, I thought so much had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass I could provide myself with all the intermediate control tests - but then I was laziness and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and about the fact that I would be drafted into the army if I I won’t hand over something, because I would be confident in my knowledge.

This is not a call not to miss lectures and study at institutes, I’m talking about the fact that you need to try yourself Do not create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and don’t put it off until the last minute! Always have a ready-made plan in your head, or better yet several! This will save you a significant part of your nerve cells, and in general will contribute to great success in life. This is a very important and useful principle! Use it!

Lesson 7. How to strengthen the nervous system and how to stop getting nervous over trifles

In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of peace. And the next thing I will tell you about will be those rules, following which you can strengthen your nervous system and experience less nervousness in general, be calmer and more relaxed. As a result of this you will understand how to stop being nervous over trifles. These methods are focused on long-term results; they will make you less susceptible to stress in general, and not only prepare you for a responsible event.

Firstly, in order to correct the physiological factor of nervousness and bring the nervous system to a state of rest, you need to regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
Secondly, go in for sports () and take a set of health-supporting measures (contrast showers, healthy eating, vitamins, etc.). A healthy body has a healthy mind: your moral well-being depends not only on mental factors. Sports strengthens the nervous system.
Walk more, spend time outdoors, try to sit in front of the computer less.

Posted On 03/15/2018

Psychology6-04-2015, 17:59Alexandr3 093

Why is one person able to remain calm and confident in any situation, while another in the same circumstances is subject to the full range of manifestations of anxiety and worry? This can be seen all the time - it even happens that brothers and sisters growing up in the same conditions show completely different reactions.

In many ways, our reaction to circumstances is determined not only by experience, but also by innate data. However, regardless of the initial genetic data, experience and other factors, each of us needs to be able to remain calm in any conditions. How can this be done if nature, instead of an impenetrable character, has, on the contrary, endowed with increased sensitivity to the events of the surrounding world?

Firstly, you need to be able to live your emotions and accept them.

Especially in a critical situation, you should not try to abstract yourself from fear or anxiety. By suppressing our reactions, we can only strengthen them. Of course, in order to have the proper degree of effective self-control, you cannot do without preliminary preparation. Regular meditation practice can be a good help in this matter. But it may happen that you do not feel prepared enough to, like the detached yogis, calmly observe everything that happens from the outside.

In this case, it is better not to suppress your feelings, but to accept them. Try using a method from the field of emotional-imaginative therapy. Briefly, this method is as follows. It is necessary to imagine your experience, giving it some kind of physical appearance. It can be any image - a gray spot, a red button. For some, personified fear even takes the form of a melted rubber tire. Then you need to ask this image: what does it need?

Maybe he wants you to send him some warmth or positive energy.

Imagine how gentle rays of acceptance and kindness are coming towards your fear. This will help you not to fight the emotion, but to accept it as part of yourself.

At the next stage, when the feelings of anxiety and restlessness have already lost some of their severity, you can try the distraction method. Since remaining calm in any situation may be required at any moment, you need to determine in advance which method of distraction will suit you best. First, it's always good to use your imagination. To do this, you need to imagine yourself in a good, pleasant place, far from your current worries and worries. These could be memories of a vacation or a visit to relatives. The most important thing is that the pictures in your imagination should be detailed and bright, with the maximum amount of details - smells, sounds, interior details or landscapes.
Good music can be another way to distract yourself. Some people who suffer from anxiety often keep a list of their favorite uplifting tunes with them. They help you get ready in time and give you strength of spirit – and also temporarily disconnect from a stressful situation.
Another good way is to count. You can count buses that have pulled up to a stop under the window, or cars of a certain color; or, for example, adding or multiplying two-digit numbers in your head. Thus, you will switch the focus of excitation of the cerebral cortex to the area that is responsible for logical perception, thereby reducing anxiety.

Take time away from the situation.

When you are under pressure, you must immediately pause and take a step to the side. After all, it is precisely in the most stressful moments that we most need space for maneuver and time in order to think about further actions. Once you are physically and emotionally detached from the situation, try to clarify for yourself why these circumstances are stressing you. Ask yourself the following questions:

Why did I suddenly feel restless?
Was there a previous trigger that triggered these feelings?
Is my current view of the situation adequate? Am I interpreting events correctly?

Sometimes the things that trigger our emotions are nothing more than phantoms. You can feel pressure, but it will come not from the outside world, but from within. It's an illusion.

Always be careful.

During a stressful situation, it is very important to maintain attention to detail. It is in them that the answers to many questions, as well as opportunities for solving problems, are most often hidden. Paying attention to detail also helps you control yourself. Look at your behavior, the behavior of other people, the events of the outside world happening around you. In a state of anxiety, all events are mixed into one big lump consisting of questions and unsolved problems. By paying attention to the little things, you can again gradually break down reality into small components, which will also help combat anxiety.

Use encouraging statements.

It is critically important to try to maintain a positive outlook in stressful situations, since it is impossible to be calm in any situation if the mind is filled with negative thoughts and attitudes. To do this, you need to build your internal dialogue correctly. The manner in which you address yourself in stressful circumstances can either calm you down or contribute to further fear and panic.

How to stay calm in any situation: 10 tips

Remember, the winners write history, and the winners are people with a cool head, heroes with boiling blood, who lie in the ground.

Think of all the people around you as a means to achieving your goals, or as trash that needs to be cleared away. Don't take them seriously, no matter how cynical it may sound, but they are all just clowns in the circus called life. Understand that the behavior of any person is based on achieving his goals; you cannot cooperate with a person who does not have personal interests, because in this case, either he skillfully hides them from you, or you do not see them due to your own inattention. And if this is so, then in this life there will always be a place for envy and selfishness, so you do not particularly need to be offended by other people, and naturally you should not lose your temper, disturbing your mental balance because of other people's behavior. Keeping your head clear is not really that difficult, because if you understand people’s motives, know their reactions to various stimuli and clearly see their desires, you will understand the pattern of their behavior and will not react too painfully to it.

Let's say you have some kind of hater, who, because of his hatred, if possible, tries in every possible way to spoil you. Seeing this self-hatred, you can draw rough but very objective conclusions that he envies you, does not understand you and is afraid of you. And if this is so, then why should you be nervous about this, it is much more reasonable to use this hatred to your advantage, deciding in advance what to do with such a person. For example, you can come to an agreement with him, because he subconsciously wants it, because he is interested in you, because hatred is quite a lot of attention from one person to another. So if someone hates you, then someone is too interested in you. You can also remove such a hater from your life by finding such an opportunity. The main thing is that knowing about self-hatred, you can, if necessary, be the first to strike at your potential offender. It all depends on your prudence, which you need, but which does not exist and will not exist if you do not control your emotions.

Think and reason more, and react less to the behavior of other people. Look for options like in chess; there are always and everywhere workarounds if you are not allowed into the front door. And be prepared for defeats; if you always and everywhere want to win, then you must be able to lose. A Japanese samurai can hardly be called cold-blooded, if he commits hara-kiri to himself after the first failure, his honor and dignity are actually not needed by anyone except him. People come and go, but winners remain, and they win thanks to their calmness and prudence. Never forget that life does not stop, it goes on, time has a terrible power that only a mentally balanced person can gain, not reacting, but reasoning, not succumbing to provocations, but using them. If you were fucked today, this does not mean that you were fucked once and for all, tomorrow you can fuck everyone and everything, if only you think it through and calculate everything carefully. The last thing is always remembered, and if in the end you are a winner, then only losers and envious people will delve into the past, about whom, as I already told you, they don’t even care.

Coolness is developed through understanding things and farsightedness, I once again draw your attention to this, it will be difficult to anger you if you think in dynamics and do not pay attention to creatures below you, which can be called everyone. Being a mentally stable person is very important, no matter how smart you are, if you are easily angered, then you are susceptible to mental manipulation, and therefore this is your weakness. Develop composure and calmness in yourself, through the simple methods that I have described, there is nothing complicated about it, you will not need any sedatives or alcohol if you understand and see that there is simply no reason for anxiety and nervousness, this is an illusion that you are triggered by environmental factors.

The basis of all stress and neuroses is a person’s dead-end situation in solving the tasks assigned to him. But any problem is solvable, and therefore look for the answer, you will certainly find it. And you will never lose your temper if all the problems and tasks that face you are solved. You must understand this for the sake of your mental balance, so that your emotions do not cloud your mind.

HOW TO DEVELOP AND KEEP COOL BLOOD

1. Try not to be dramatic

Never make a big deal out of proportion. Calm down, pull yourself together and soberly assess the situation. Follow your thoughts. Don't let them lead you in the wrong direction. Think that what happened is not scary at all, that you can solve the problem, get out of the current situation with ease. Stay positive. This will make it much easier for you. Don't panic under any circumstances.

2. Think before sharing a problem.

So, you want to understand how to develop composure. First, break down your problem. Think about it yourself, weigh all the pros and cons. Determine exactly which way to solve the problem you consider the most successful. Do not rush to inform everyone around you about the current situation.

Think it over yourself first! By telling your friends everything right away, you will give them not entirely correct, exaggerated information. We can say that you are misinforming them and, naturally, their view of the situation will not be objective.

Tip 1: How to stay calm in any situation

Calm down, think for yourself and only then, if necessary, share with others.

3. Discover visualization as a way to stay calm.

Each of us can learn to solve our problems without panicking. To do this, you need to understand how to develop composure. To do this, you need to learn to imagine the most difficult life situations as a tangled knot that can always be unraveled. The more nervous you are, the tighter the knot will tighten. And as soon as you relax, there will be an excellent chance to untangle it, which means calmly solving your problem.

4. Realize that you can control your emotions.

Learn to control your emotions. There is no need to panic, scream, or throw a tantrum. Learn to calm down and pull yourself together. No need to wave your arms and run from corner to corner. Just try to relax and breathe calmly. You will succeed if you try.

5. Create a calm environment

Try to get rid of all the irritants around you. Everyone has their own. It could be noise or, conversely, silence, people around, even the closest ones, conversations around and much more. If necessary, stay with yourself, think carefully, concentrate and try to find a solution to the problem.

6. Pay attention to the soul

Depending on your religious preferences, meditate or pray.

Practice yoga—or just sit quietly for a while. The ability to find peace of mind will serve you well more than once. Take a meditation class and learn techniques to help you control your busy mind.

7. Take a break

Instead of thinking about the same thing, do something interesting, exciting or creative. Try to laugh (or laugh at yourself). Watch a comedy or read a blog that always makes you laugh. When you are animated, it is much easier to remain calm.

In cold-blooded reflection, hatred can be dissolved and turned into determination (Erich Maria Remarque)

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How to keep a calm person in any situations, if excessive emotionality leads to undesirable consequences? Often it is difficult for an individual to cope with anger, hatred, aggression on his own, and he does not know what to do with these feelings. It will be easier to remain calm in stressful situations if a person realizes the need to control his own emotions. In the heat of the moment, you can say and do things that a person often regrets later. In addition, if an individual in a critical situation succumbs to the anxiety that overcomes him, then his ability to think logically, make rational decisions is lost, and his ability to act correctly is sharply weakened.

At the first stage of learning to gain calm, psychologists recommend learning to remain calm in minor situations when the individual is not yet completely overcome by negative emotions, and then moving on to train and learn in more serious and significant disputes or conflicts.

People often notice that it is very difficult to maintain inner peace when every trifle in life is important and therefore circumstances easily unsettle them.

But if you develop a somewhat philosophical view of things, you can learn to remain calm in any situation.

How to always stay calm? Psychologists advise working on your self-esteem. If a person believes in his own strength, then he gains the confidence that he can cope with any situation that can happen in his life. And vice versa, if an individual doubts himself and sets himself up for an unfavorable outcome of any undertaking, then it is difficult for him to deal with life circumstances and not get nervous.

It will be possible to remain calm in stressful situations if a person gets rid of the bad habit of dramatizing the events that happen to him and forbids himself to overthink himself.

An individual who wants to learn to remain calm needs to direct his wild imagination in a more productive direction, and not mentally scroll through unfavorable scenarios in his head, since such an attitude will only add anxiety and restlessness. If a person feels like he is succumbing to panic, then he should stop and think logically about the reason for this state.

Psychologists strongly advise monitoring your thoughts, because often a person becomes nervous and worried in situations that do not threaten him in any way. If an individual has such a tendency, then one should imagine the most favorable scenario for the development of events and think in a positive direction. This way a person will be able to make sure that nothing threatens his life and safety, and he will be able to cope with other troubles, if they arise, on his own, since in a truly critical situation the internal reserves of the body are mobilized by themselves. This is a protective function of the body, so there is no need to be afraid of what has not yet happened, since it is the far-fetched internal anxiety that is an obstacle to calm.

There are many ways to stay calm, and one of them involves having a backup plan in case something goes wrong. Most likely, you won’t need it, but the knowledge that there is a way out gives you a feeling of calm and confidence. And if failure occurs, then you should immediately begin to act on the backup version of the strategic plan.

How to remain calm in a conflict situation, which are not uncommon in a person’s life.

Stay calm in any situation: 3 main rules

Every now and then an individual is faced with rudeness, injustice and irritation of people around him, and it is very difficult to remain calm in these cases. Often you want to repay in kind, but it would be better to refrain so as not to complicate the situation. By responding to negativity, an individual will only receive a new portion of anger and aggression, and his life will be even more filled with disappointment and anger. In the end, everyone will lose from this. Learning to control yourself in such situations is difficult, but it is necessary. To do this, no matter how difficult it may be, it is important to always be in a good mood.

You should try not to dramatize life situations, and not give in to the impulse to exaggerate the negative;

It is required to use in your vocabulary as often as possible the words “I’m stronger than this”, “I can handle it”, “it’s okay”; such verbal formulations will help you look at the existing problem differently;

Before sharing a problem with anyone, you need to think and not tell it to everyone you know; you should digest it yourself in order to calm down; well-meaning friends may show more sympathy than necessary, which can be even more upsetting;

You should mentally visualize your calmness (become a calm and calm person in your imagination);

You need to determine for yourself those factors that make a person lose self-control and self-control. Knowing and avoiding personal irritants will help a person remain calm throughout the day;

It is important to learn to control your emotions; to do this, you should remember the moments when a person could remain calm in a difficult situation;

You cannot respond to attacks in a state of irritation; it is better to remain silent until calmness sets in;

In any situation, always look for something positive;

Having heard criticism addressed to oneself, a person should find a rational grain in it; if it’s difficult, then you need to ignore what they say;

It is necessary to develop a positive attitude towards people;

It should be remembered that engulfing negative emotions are harmful, first of all, to the person himself, therefore, if a mistake is made, it should be admitted;

To calm yourself down, you need to listen to audiobooks that encourage a positive perception of life;

If there is a person who can support the individual, then you should talk to him;

Looking at quotes from books can help motivate a person to behave positively;

Troubles in life should be treated as training; the more success an individual achieves in life, the more negative situations he overcomes;

A person cannot be liked by everyone, no one can do this, so it would be better to let relationships with some people become a thing of the past.

In this way, you can free yourself from a heavy burden and communicate more with those who influence a person positively;

To create an atmosphere of calm, you can use calm music or silence, scented candles;

A few deep breaths can help an individual relieve tension, anxiety and adjust to a calmer rhythm;

Following a daily routine and a balanced, fortified diet will allow a person to be healthy, and therefore maintain inner peace;

By avoiding excessive consumption of caffeine and sugar, maintaining the necessary water balance, you can maintain a calm state of the body;

Daily physical activity will relieve stress, which will allow you to control your feelings;

Meditation and yoga can help you find peace of mind;

In order not to think about the same thing, you need to get carried away by something interesting or creative;

It is important to be able to relax and, if necessary, take a day off to fill yourself with fresh ideas;

Breathing from the diaphragm - belly will help quickly relieve tension and allow you to calm down in a matter of minutes. During belly breathing, the belly rises and falls. You need to inhale through your nose, then hold your breath for a few seconds and exhale slowly.

So, why is it important to learn to remain calm? So that impatience and anger do not exhaust your soul and heart. In order to get more done in life, communicate better, and live a more purposeful and productive life.

Next note

How to become bolder?

Blessed is he who causes laughter with his stupidity, for he is a stress reliever.

Augusto Kuri

The amount and intensity of stress in our lives is steadily growing and it is becoming more and more difficult for people to cope with them, mainly due to their inability to respond competently to negative external stimuli. And today there are many of these irritants, primarily due to the high pace of life, so a person cannot cope without the ability to effectively resist stress. Stress is the body’s defensive reaction to an extreme situation, expressed in emotional and physical stress, which requires it to activate large resources necessary to cope with certain circumstances. In this article we will find out how this reaction can be controlled and thus cope with stress.

It is impossible to live completely without stress, because it is dangerous to turn off your body’s defenses from all kinds of threats, both real and imaginary, that can cause serious harm to it. But it is certainly necessary to reduce their number and intensity, since they not only make our lives less comfortable, but also at a certain stage of their development cause serious harm to our physical and psychological health. In this article, based on my professional and life experience, I will tell you, dear readers, about how to cope with stress in everyday life and how to become a stress-resistant person in general.

I’ll say right away, to those of you, dear friends, who are, to one degree or another, already familiar with the information presented in this article and at the same time cannot cope with stress with its help, that I can offer you something special and unique that will allow you to cope with stress is an inoculation against stress. It will be discussed in more detail below. For now, I’ll briefly say that this vaccination allows a person to develop immunity to stress. This immunity, friends, is your shield from stress, which represents a person’s ability to self-control in a stressful situation, the ability to accept and solve problems that cause stress, the ability to be joyful and happy in any life situation and the ability to provide psychological relief when necessary. Thus, if the information below does not help you overcome stress, contact me for advice. I will give you a stress vaccine that will make you a more stress-resistant person, and therefore a more successful, more joyful, more self-confident and happier person. In the meantime, let's look at what stress is and why we need it, and how we can cope with it using known methods. Who knows, maybe my article will bring you useful information about stress in such a way that you can easily cope with it yourself, on your own. To do this, I will try to explain to you all the most significant points in this matter as best as possible.

So, stress. This is not a negative phenomenon; in fact, as many believe, it is, as mentioned above, a protective reaction, and therefore a necessary one for our body. When under stress, our body modifies its vital functions in such a way as to achieve much greater results than in a calm state. When experiencing stress, a person goes through three stages: the anxiety stage, the resistance stage and the exhaustion stage. Each of these stages is characterized by certain reactions of the human body to external conditions. During anxiety, the body mobilizes all its internal reserves to resist real or imaginary aggression. At this moment, a person’s breathing accelerates and becomes intermittent, the heartbeat quickens, blood pressure rises, the pupils dilate, muscles tense, and a lump appears in the throat. All these body reactions are caused by the release of adrenaline into the blood, which prepares the body for immediate and decisive action to protect itself from external threats. At this moment, a person is faced with a choice - “fight or flee.” In rare cases, a person, due to fear caused by an external threat, may fall into a stupor, but much more often, many people, at the prompting of nature, prefer to run, or in other, more rare cases, to fight.

The second stage, the stage of resistance, forces the body to adapt to the stress experienced. The body begins to get used to aggression and pressure if it lasts too long, and becomes more resistant to an unfavorable situation for it. This habituation allows the body to avoid exhaustion, thus compensating for energy consumption caused by stress. A person at this stage experiences internal stress, which leads him to anxiety, fatigue, and forgetfulness. He decides exactly how he should react to the stressful situation, or how to get along with it.

In the event that the body is no longer able to mobilize in order to find the necessary resources to fully resist stress, the third stage begins - the stage of exhaustion. A person at this stage ceases to function effectively, his physical and psychological strength is completely exhausted. In a state of exhaustion, people are more susceptible to all sorts of diseases, such as heart disease, peptic ulcers, migraines, skin rashes and many others. As for a person’s feelings, at this stage he experiences anger, anxiety, irritability, panic attacks, and may fall into deep depression. In other words, due to the action of super-strong or super-long irritants, which inevitably cause stress in a person, enormous harm is caused to his health, both physical and mental. Thus, friends, stress can be both a positive and negative reaction, moderately useful and certainly necessary, but with prolonged effects on our body, it is definitely harmful.

Now, having understood what stress is and what stages it goes through in its development, let's talk about fighting it. We will talk about the fight against the very stress that causes irreparable harm to our health and prevents us from enjoying life. The fight against stress comes down mainly to a person’s struggle with himself. After all, it is obvious that we cannot always significantly influence certain situations that cause us stress; we cannot always avoid these situations, much less foresee them. But to pull ourselves together, try to adapt to each specific situation or change our attitude towards it - we can and must do this.

And for this, we need to develop the flexibility of our thinking. A person must be able to adapt to any conditions and situations; he must be prepared, at least mentally, for any development of events. The adaptation process, as mentioned above, also causes stress, but this stress is not so much harmful as it is beneficial for the body, it is just as beneficial for it as the stress that we experience when we play sports or overload our brains - such stress makes us stronger. But stress associated with fear, panic, despair, and nervous behavior destroys us because it causes exhaustion of the body. We need moderate stress that builds our character, not kills us. A person should always be in a little tension - this is a prerequisite for survival in this world. Therefore, in order to cope with stress, in the best way, from my professional point of view, I suggest you, dear friends, get yourself a stress vaccine, which will allow you to develop immunity to stressful situations and improve your adaptive abilities. As you remember, I wrote about this vaccination at the very beginning of the article. Let me mention it again before I give you other recommendations for dealing with stress that are better known to most people. Still, vaccination against stress is my own method of dealing with it. Or rather, it’s not so much a struggle as it is working with stress.

How to vaccinate yourself against stress? Or rather, how do I do it when working with people? To do this, a person needs to learn to periodically immerse himself in a moderate stressful state and, while in this state, learn to respond competently to various threats, as well as solve various tasks that cause or could cause him more severe stress. In this way, a person will train the flexibility of his thinking, learning to solve non-standard problems using non-standard methods, and will develop his adaptive abilities, accustoming himself to unusual and, to one degree or another, dangerous situations for him. I plunge into a state of moderate stress those people who turn to me for help, who themselves cannot force themselves to act in stressful situations in the right way by the power of their will. For some people, it is enough just to know how to act in a particular situation that usually causes them stress, so that, being in this situation, they can act calmly and competently, without unnecessary nerves and fuss. And someone needs special psychological preparation for such situations, without which it is difficult, if not impossible, for people to cope with the difficulties they have encountered, and, most importantly, with themselves. Therefore, some people need a vaccine against stress, while others can adapt to any, even the most difficult and dangerous situations without it.

Now let's talk about standard ways to deal with stress, which many people know about, or at least have heard about, but, unfortunately, do not always use them. You can counteract the effects of stress with the help of positive emotions - this is perhaps the best cure for all stress, and the most affordable. Agree, finding positive emotions in our lives is not difficult, there are plenty of them everywhere, you just need to set such a goal for yourself. You need to start reaching out to everything that makes you happy, makes you happy, that gives you great pleasure. For this, you may need the help of other people, including specialists - who will guide you in the right direction, help you find positive moments in your life and focus your attention on them, so that you switch from negative emotions to positive ones. In any case, this problem can be solved. Anyone can solve it. So, dear readers, the more positive emotions you have in your life, the calmer and easier you will be to endure stressful situations. After all, when talking about the problem of stress, we mean primarily emotional stress, and not the adaptation syndrome, which is a set of nonspecific changes that occur in our body.

The second thing you need to increase your resistance to stress, for a calm and adequate perception of life is the ability to satisfy your basic physiological needs - food, sleep, physical and intellectual activity, sex. Actually, it is a person’s long-term dissatisfaction with some of his vital needs that is the cause of his emotional stress. And in order to counter this stress with positive emotions, it is imperative to satisfy these needs. That is, you will not be able to experience the positive emotions necessary to cope with stress if you do not satisfy your basic physiological needs.

For example, if a person is hungry and hasn’t had enough sleep, it will be difficult to cheer him up. In general, everything that our body needs, it should receive. Otherwise, a person feels dissatisfaction, which leads to stress.

Other people play a very important role in our lives, and our satisfaction with ourselves and our lives, and therefore our emotional state, depends on the quality of our relationships with them. Any normal person needs another person for a normal life from which he will enjoy. That is, we all need a loved one next to us, with whom we will feel happy. This is one of our basic needs. We want happiness, joy, love, respect, understanding, and we are looking for all this in our lives, we dream about it. Happiness and joy of life are positive emotions based on the needs we satisfy. These positive emotions protect us from stress. Happiness is our shield from stress. And the happier we are, the easier it will be for us to perceive stress. And to be happy you need to love someone and be loved. So love and be loved - love can work wonders! She will definitely help you cope with stress.

In addition to great and bright love, which makes us happy, and at the same time strong and resilient, able to withstand any difficulties and adversities, every person still needs to achieve certain successes in various matters in their lives. It is not necessary to achieve success in everything, especially since it is impossible to do anyway. Success must be achieved in those areas that each of us considers significant to ourselves. Success can be measured, and often that is exactly what it is, since it is impossible to achieve everything at once. The main thing is that a person recognizes his successes and appreciates them, despite the failures that also occur in the lives of each of us. You must appreciate all your achievements, and based on them, strive for even greater achievements, because a winner in life is a happy and self-confident person. Such a person is satisfied with himself and his life, and thanks to self-confidence, he is able to withstand any stress. Small victories, as well as big ones, make us stronger. And you can win in different things, depending on the abilities and desires of each of us, because we are all strong in something. When a person sets a goal and achieves it, he experiences great pleasure and grows in his own eyes. So the more and the more often we achieve success in various matters, the more resistant our psyche will be to all kinds of stressful situations. Self-confidence, based on our previous achievements, will save us from fear of many problems and difficulties, and, consequently, from stress.

We have reviewed with you, dear readers, the basic methods of dealing with stress, using which each of you will be able to adequately withstand various stressful situations that often arise in our lives, without jeopardizing your psychological and physical health. Thanks to positive emotions and satisfaction of your physiological needs, you will be reliably protected from the stress that depletes your body. So live life to the fullest and enjoy it and everything will be fine with you.

As for other, slightly less significant, but more subtle moments in our lives that affect our resistance to stress, we also need to pay attention to them in order to make our protection against stress even more reliable. Let's say, it is absolutely obvious that every person should have a place where he can completely relax, rest his soul and body, abandon all his problems and worries, and generally forget about it. That is, a person should have a place where he will feel completely safe. He, figuratively speaking, must have a reliable fortress, behind the walls of which he can allow himself to relax. In this fortress he will restore his strength and prepare for new battles, that is, to confront life’s difficulties. Healthy, adequate sleep is also very important for a person in order not only to cope with stress, but also to be effective in life. Some of my clients who I have helped cope with stress have found themselves sleeping so little and working so much that I am simply amazed that they were able to do their job well while being so sleep deprived. My dears, this is not possible. Don’t chase after this money - it will always be small, it’s better to take care of yourself - rest, get some sleep, restore your strength. It is better to work a little, but effectively, than to work a lot and wear out. No matter how much you work, as you know, you won’t earn all the money, but you can seriously damage your health without getting enough sleep and resting properly. And then nothing and no one will help you cope with stress, not even my magic vaccine. Therefore, take rest and especially sleep very seriously!

In addition to rest and sleep, you, dear friends, need optimism to withstand stressful situations. Optimism is directly related to the positive emotions already described above, which are an excellent cure for stress. Be optimistic, do not take life in a negative light and too seriously, take it playfully and always look for positive moments in any situation. To do this, you need to have, among other things, the flexibility of thinking I mentioned above, so that with its help you can see positive aspects, and, consequently, opportunities, even in the most unfavorable situations for you. It’s not always possible to do this, I understand this; life sometimes presents us with such unpleasant surprises that no matter how hard you try, you won’t see the good in them. And sometimes she just knocks us down, so it can be very difficult to get up after her heavy blow. And yet, you need to try to think broader and deeper in any situation, you need to ask yourself the question - what can be good in all this bad? And it is quite possible that you will see this as a good thing - you will see those opportunities that will allow you to turn an unfavorable situation into your favor and thereby get rid of stress. In this world, of course, you must first of all be a realist, and not an optimist, in order to make adequate decisions. But since reality is not fully known to us, it is always necessary to maintain hope for the best and try to see the good in everything, even in bad things. Then there will be much less stress in your life, and much more opportunities.

How to stay calm? 10 tips on how to stay calm in any situation

There is no need to be embarrassed to do this, even if you are a man - this is a natural need of a normal, healthy person, therefore, like all other needs, it must be satisfied.

Just try to share your thoughts and feelings with those you can trust. You understand that there are many people in this life who can use your weaknesses against you. If you don’t trust your loved ones and friends, contact psychologists. Professionals will always listen to you competently, understand and, if necessary, help with advice, and most importantly, everything you tell them will remain between you, so no one will use your weaknesses against you. Sometimes, high-quality psychotherapy can not only relieve a person of stress, but also make his life more successful. After all, improper stress greatly prevents a person from being successful and effective in life; it prevents him from achieving success in various matters, because it takes away his strength and energy. But having coped with stress with the help of psychotherapy, a person immediately begins to feel the surge of strength he needs to achieve success. And he begins to change his life for the better. So psychotherapy is a good, proven thing.

If, friends, standard ways of dealing with stress do not help you, and you, despite my advice and the advice of other psychologists, still do not know how to cope with stress, then, as mentioned above, you need to vaccinate yourself against stress. That is, you need to begin to periodically immerse yourself in a state of moderate stress, which is acceptable specifically for your psyche, and while in this state, learn to get out of it on your own, by finding the right solutions to various problems that arise in extreme situations and pose for you real threat. And also, while in a state of moderate stress, you need to solve those problems, the solution of which will help you achieve certain goals, for example, satisfy your basic needs. In other words, with the help of your imagination, plunge yourself into a stressful state, and then get out of it, solving various problems and tasks in your head. By the way, not all people who are looking for an answer to the question of how to overcome stress know about a similar method of solving this problem. That is, not everyone knows about the stress vaccine. Do you know why? Because this vaccination always requires an individual approach to the person – the client. After all, each person has his own psychological immunity, his own characteristics. And these features must be taken into account when vaccinating him against stress.

It is, of course, not easy to give yourself such a vaccination; for this you need to have, at a minimum, good self-discipline and a good imagination. Therefore, it is better to seek help from a psychologist so that he can carry out the necessary work with you using a special treatment program. You can contact me for this purpose. I have special programs to help get rid of stress, and I also have experience in using them successfully. Therefore, if stress is poisoning your life, contact us. I will give you a good vaccination against stress, after which you will seem to be reborn, and your life will become much easier and more interesting.

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On the planet there is a Buddhist who firmly believes in karma. He never fusses, and when those around him openly pester him, he simply stocks up on popcorn and gets ready to watch an action-packed thriller called “How Life Will Revenge You.” We are not Buddhists, and it is difficult for us to achieve this level of self-control. But everyone can learn to remain calm.

Crazy rhythm

A person now lives in such a crazy rhythm that only by remaining calm can he make the right decisions. According to the latest statistics, the number of people under stress is increasing every year. Study, work, everyday, financial and family problems - all this negatively affects the nervous system. At some certain point, a person simply breaks down due to fatigue and accumulated problems.

So how can you learn to stay calm? First you need to understand what it means to be truly calm. Not indifferent or contemptuous, but calm.

The ability to remain calm refers to the ability to be calm in any given situation. A calm person never loses patience and optimism, even in those cases when it seems to us (who are constantly fussing) that it is impossible to control what is happening.

Due to an excess of stress and constant nervousness, a person can even feel physically ill, so it will be useful for everyone to learn techniques for maintaining calm.

The problem of control and suppression

Quite often, people are faced with the problem of not understanding the difference between suppressing emotions and control. This is far from the same thing. Usually a person begins to suppress emotions after they have taken over his body. That is, they are simply not shown, but hidden somewhere deep within themselves from the external environment. In this case, the negative energy does not go anywhere, but poisons the body, causing various diseases.

Controlling emotions is something else. A person learns not to fall under the power of stress, resist it and does not allow even the slightest hesitation to drive him into a corner. The impact of negative emotions is somewhat reminiscent of a snowball: if you just relax for a moment, they will swallow you up completely.

Therefore, the ability to remain calm in any situation will come in handy if you need to improve your life in all aspects. Surely each of us has noticed more than once that if we feel nervous before an important event, then everything literally starts to fall out of hand, and the person gets irritated for any reason. This negativity can quickly result in - it will be extremely difficult for a person to act and make the right decisions.

Therefore, to build a successful and happy life, you need to know how to remain calm in any situation. Of course, at first you will have to make an effort to train stress resistance, but then the effort will become a habit.

Express methods

For those who are caught off guard by stress, express methods that will restore peace of mind will help you stay calm. If you feel that you are starting to experience stress and irritation while doing something, take a break and distract yourself with something extraneous. This will help restore balance. Otherwise, the tension will increase, and with it the likelihood of a nervous breakdown will increase.

Also, do not immediately share your experiences with friends or relatives. First you need to understand the situation yourself, analyzing the possible causes of stress. For yourself, you need to note all the manifestations of nervousness that manifest themselves at the body level. For example, a person blushes, his fingers begin to tremble, or his heart rate increases. By noting these features, a person in the future will be able to understand how stressed he is and will pull himself together.

Breathing, landscape, acceptance

So how to stay calm in stressful situations? It is important to be able to concentrate on breathing. When the body is under stress, adrenaline begins to be actively produced, this process disrupts the breathing rhythm. To get it back on track, you need to use breathing techniques. The simplest of them is three deep breaths and exhalations. This exercise can be performed both during times of stress and in a calm environment to relax.

Fresh air helps restore stress resistance, because oxygen saturation of the brain helps to calm down. Accepting and understanding them also helps control emotions. If a person feels stressed, he should voice his feelings, formulate and acknowledge negative emotions. For example, say “I’m furious” or “I’m anxious.”

Suspiciousness, visualization, idol

While stress is in its embryonic state, it must be taken under control - this is the first rule of stress resistance. How to stay calm? Don't let the situation escalate to massive proportions. Some people are especially suspicious; it costs them nothing to inflate a fly to the size of an elephant and suffer from it. Therefore, as soon as you feel tension, you need to immediately identify its source and, if possible, get rid of it.

Visualization can also help restore calm. For example, you can imagine that you are packing the problem and all the negativity into a box and throwing it into the sea. True, this technique is only suitable for people with a good imagination.

You can also remember some character or real person who can be called the embodiment of calm, and try to imagine how he would act in a similar situation.

First of all, it is worth applying an objective analysis of the situation. You need to look at the situation from the outside, as if it concerns some other person. By ceasing to be emotionally involved in events, we are able to make sound and reasonable decisions. If your emotions are too high, you need to talk to someone about what is happening. It will be easier for an outsider to look at the current circumstances calmly and see the right way out.

Nutrition

Oddly enough, a healthy diet helps train stress resistance and remain calm in any situation. It has long been proven that food affects not only the body, but also the mood. It is a mistake to assume that coffee, a cigarette, or large doses of flour and sweets will help you calm down. On the contrary, coffee (like any other drink containing caffeine) will make a person even more irritable. Sugar is a source of glucose, and it, in turn, is responsible for vigor and energy. Therefore, eating huge quantities of sweets during periods of stress, a person becomes more excited, impulsive and loses the ability to reason. When you're stressed, eating dark chocolate and foods rich in vitamin C can help reduce cortisol levels. If, with neurosis, a person literally cannot help but eat, he can use sugar-free chewing gum.

Work

The third recommendation is that there is no need to avoid physical labor. A walk, active rest, etc. will help you “disconnect” from problems. It is not so important what exactly a person does, the main thing is that he releases the accumulated energy and does not sit locked up alone with his thoughts.

Physical activity helps the body produce endorphins - hormones of happiness, and they, like nothing else, help cope with stressful situations.

Humor, forgiveness, oblivion

Sometimes a person may encounter a situation in which he will feel guilty and worry about it. To remain calm, you need to realize the severity of your mistake and... forgive yourself for it. There is no person who does not make mistakes, thanks to them we can accumulate life experience. Did you do something wrong? Give yourself a chance to fix this. Every situation should be looked at on the positive side, because everything that is done is for the better.

Increasing stress resistance, or How to maintain calm and efficiency: advice for everyone

Perhaps someone has noticed that confident people with high self-esteem worry less about trifles. They know they can handle the situation. If a person is satisfied with himself and feels calm, regardless of what is happening around him.

To develop self-confidence, you first need to accept your appearance. A person should like himself for who he is, so he needs to look in the mirror more often and give himself compliments.

You should not forget about your achievements, situations when you managed to successfully cope with difficulties, etc. It is important to find time to do what you love and never lose a good mood. The more positive a person is, the less stressed he is. Therefore, it is worth stocking up on a list of life-affirming phrases and repeating them every day.

Even if everything is boiling inside, you need to at least outwardly express calm, this will help restore inner balance.