How to preserve sincere equilibrium in the stressful situation. Harm from stress

Anxiety, stress, impassable became frequent satellites of a modern person. Such states leads a huge flow of negative information, the sources of which are primarily television and the Internet. In addition, the state of equilibrium household and workers are disturbed. All these factors negatively affect the psyche. and balanced, how to resist stressful situations? We will tell about effective ways to help learn to control emotions.

Signs of disturbance of calm

How does this state manifest? Here are the main signs:

• frequent mood change without reason;
• unreasonable irritability;
• manifestation of aggression;
• decline in attention, perfection;
• headaches;
• weakness;
• insomnia.

Did you find any symptom or somewhat somewhat? Calm, only calm: Our advice will help them to cope.

Why control emotions?

We think about how often each of us pronounces such phrases: "I did so sneaking," "did not manage to keep emotions" and like it? In fact, people intend to justify their own actions to control their behavior. But such incontinence leads to the destruction of human social contacts, in particular negatively affects the relations in the family, impede professional sales and career growth, as well as personal development. Therefore, one of the secrets of a successful person can be called calm - only calm will help to find a right decision in critical situations and confidently take the necessary measures.

How to develop such quality in yourself? Where to begin? Below we will tell

Psychology considers the concept of equilibrium as the ability to respond to external stimuli. Thus, learning to correctly perceive the different factors and strength, it is possible to achieve the ability to control their own emotions. How to stop taking emerging vital troubles too close to the heart? Below we offer several effective ways to solve such a task.

Full holiday

As a modern man rests, after a heavy most often pays to sleep not more than 5-6 hours, while for health is needed at least 8 hours. In addition, the noise of urban bustle, motorways does not allow fully restoring forces, and pressing problems do not allow to relax and plunge into deep strong sleep. In recent years, there has been a significant increase in various violations of the nervous system - people often began to suffer insomnia, insomieves, postssomic disorders (feeling of breaking and fatigue after rest). Of course, the lack of a full rest contributes to the development of irritability, excessive emotionality. How to become calm and balanced if you are worried about sleeping? Here are some effective recommendations:

• you should not watch TV or "hanging" on the Internet immediately before bedtime, better read the book;
• drink tea with mint and honey is a delicious and useful drink, which also helps to cope with irritation, nervousness;
• take a hot bath with sage herbs, Melissa, souls, chamomile - such a pleasant procedure will not only remove fatigue, but also will calm the nervous system, the body will configure the body for the upcoming rest;
• it is recommended to exclude the use of strong tea and coffee;
• do not forget about the daily walk in the park - the fresh air will refresh, and the picturesque landscape will calm down.

Is it worth restraining emotions?

An unhurried walk through a picturesque alley or rest in a comfortable chair with a cup of fragrant herbal tea is definitely useful for calming the nervous system pastime. But is it worth suppressing emotions when the situation has to be active manifestation? As psychologists approve, such detection of negative inside itself only aggravates the mental state of the person. Experts recommend to fight with accumulated emotions using a hobby. Each person chooses an occupation for interests, but the most effective hobbies psychologists consider art therapy, sports (including extreme species), various dance directions.

Diary self-control

Specialists recommend patients who complain about incontinence, impassable, such a method as psychological control. Its essence is to observe the person who occupies with the responses to any external stimuli. For this, psychologists offer to keep a diary, in which it is recommended to celebrate various conflict situations and the reaction to them under investigation. After that, the records together with a specialist must be analyzed, determine and, if possible, eliminate the root cause of incontainance.

In addition to keeping a diary, there are other ways of self-control. For example, such as meditation, respiratory gymnastics and others. In addition, the inability to control emotions is possible to hide under the mask of humor and a positive attitude towards others.

Self-analysis

Systematic self-analysis will also help learn to control the manifestation of negative emotions. Experts are recommended daily to dedicate a few minutes by thinking, understanding the actions and reactions of those around them. It is important that nothing around does not interfere - self-analysis should be carried out in silence and comfortable conditions for humans. Psychologists recommend considering themselves from the outside - only in this case, an objective assessment can be achieved, after which it is possible to make the right conclusions. The most significant judgments for a person, which were formulated as a result of self-analysis, it is recommended to record - thus increase the efficiency of self-analysis as a method for achieving equilibrium.

In addition to what has already been said, sharing simple, but effective advice, how to become calm and balanced:

1. Create comfort around yourself. When a person is uncomfortable in any room, irritation arises, aggressiveness. Therefore, it is so important to properly create the interior not only at home, but also at work. It should be guided by the principle: "It is not necessary that expensive, but what I like."
2. Twist communication with people who negatively belong to the world around the world, often complain about life.
3. Determine your own priorities and put a clear goal.
4. Practice Time Management - Time Control will reduce the likelihood of critical situations and streamline daily affairs.
5. Do not leave unfinished affairs.

If you do not know how to become calm and balanced, you should seek professional help to specialists, in particular to a psychologist and neurologist.

At work Avral, the situation comes out from under control, the signing of an important contract is broken, and the head allows himself gross comments? In a difficult atmosphere, many people cannot resist the feeling of concern. In turn, it prevents to think logically and make the right decisions. How to keep calmness so that even in stressful situations, do not say and not do what you still have to regret?

Stay calm in a critical situation does not mean "tolerate." The usual patience will not help solve the conflict or find a way out of a complex position. Rather, on the contrary, the accumulated voltage once provokes a strongest explosion of emotions with unpredictable consequences. Therefore, it is important to learn to understand the causes of what is happening and keeping emotions under control.

1. Determine the factors that violate your internal equilibrium. To minimize the possibility of the appearance of stressful situations, try to determine what exactly makes you lose control of emotions. It can be like office noise, high degree of workload, and endless conversations of annoying colleagues. Do not forget if you know your stimuli "in the face", you will be easier to protect from them.
2. Do not thicken the paints. Whatever difficult situation is, try not to dramatize events. Do not exaggerate the negative! Do not even admit thoughts that "I always happening with me." On the contrary, take a deep breath / exhale and tell me: "Nothing terrible happened. I can't handle it! " This will help you overcome panic mood and look at the situation with a fresh look.
3. Think about good. Of course, in a stressful situation, it is difficult to switch your consciousness to positive. But even through "I can not" make yourself remember at least one positive event that happened to you during the day. Having attached to certain efforts, you will make sure that not even in "your day" with you can happen something good.
4. Do not imagine what it would be if ... The more active you go through the options for the further development of events, the less you have time for real action. True successful people do not torment in doubt "what if?" They understand that the answer does not give them peace of mind and will not help solve the problem.
5. Do not rush to connect the option "Help friend".When you are on the verge of despair, do not rush to talk about your problem in social networks. First, think about and analyze the position of the things yourself. Even if you fail to quickly find a way out of the position, a small pause will allow you to get together with thoughts and calm down a little. After all, to show your participation, friends begin to sympathize. Often, such "help" only aggravates the situation, and you can upset even more.
6. Create an atmosphere in which you feel as comfortable as possible. What personally soothes you and helps to cope with stress faster? Perhaps calm tool music, soft candle fire, warm bath with fragrant foam, lavender oil in aroma lamp or footage of your favorite movie? Use everything helps you to restore sincere equilibrium. When you step up the threshold of your home in the evening, try to find a few minutes that your brain can calm down and smoothly switch to family affairs. Turn off the light and sit for several minutes in silence. This is not surprising, such simple action is extremely effective. They help calm down and switch to other classes faster.
7. Distract. Instead of rethinking what is happening again and again, do something interesting, and if possible, even ridiculous. Look comedy or read the book that will cheer you. When you feel positive - you feel the tide of energy, so you easier to resist stress.
8. Leave to Offline. If your service phone works in 24/7 mode and you regularly check the mailbox - you yourself provoke stress. Stop constantly thinking about work, periodically go to Offline. If you are worried that you can skip an important call, start with a small one. For example, leaving the office, turn off the phone or allow yourself to be "out of the access zone" in the morning on weekends. Be sure to distinguish your personal life and work!
9. Purge. During a full sleep, the brain reboots, it protects you from the experiences of the past day. Therefore, you start a new day with fresh forces. In turn, sleep deficit helps to increase the level of cortisol. And if you add to this intense atmosphere at work and emotional burnout you are provided. Want to be productive - Purge!

How to keep calm: 12 tips How to stay calm in the stressful situation The following are twelve recommendations to how to maintain composure and remain calm in different everyday situations. 1. Try not to dramatize it very easily to dramatize and make an elephant from fly. When the problem applies to you, do not give up to exaggerate the negative. Avoid the words "always" and "when". Perhaps you will feel the stewart smilly, but if you tell ourselves "I can't cope", "nothing terrible" and "I am stronger than this" is really helping to look at the problem differently. 2. Think before sharing the problem Do not tell, do not post the blog and do not discuss your problem on Twitter. Do not discuss her with friends right away; At first, digest it yourself, it will give you time to calm down a little. Sometimes, friends from the best motives too sympathize with you. By this, they only pour oil into the fire, and you are even more upset. 3. Discover the metaphors and visualization as a way to stay calm this helps me: I try to present a problem as a knot. The greater I panic and pull in the ends, the tighter the knot is tightened. But when I fully focus, I calm down and can weaken one thread at a time. It also helps if you submit yourself to currently reserved and concentrated. Stop screaming and move as slower as possible. Speak slowly and quietly. Become a calm and imperturbable person you see in your imagination. Here is another reception: Do you know any person who can be called imperturbable? Think about how this person would do in your place. 4. Determine the factors that make you out of ourselves any specific situations that make you lose control? Determine the specific factors - from the time of day to the degree of workload (or the degree of boredom), to the level of blood sugar. Do you lose your composure when too noisy - or too quiet? Knowing your personal stimuli will help you keep calm during the day. 5. Review that you can control your emotions Recall the moments when you could successfully stay calm in a difficult situation. Perhaps it was when you wanted to shout on a spouse or children, but here they call the door, and you could instantly rebuilt. Remember that you can repeat it, knowing that you are annoyed and what can help you save peace of mind. 6. Create a relaxing atmosphere with relaxing rituals if calm music consists of you, use it. If silence soothes you, use it. Maybe you turn on soothing instrumental music, put the light and challenge the aromatic candles. When you come home from work, find a few minutes so that your mind can calm down before you plunge into family affairs. Sit a couple of minutes in the car and make some deep breaths. Throw off shoes and drink some sips of water. Such rituals are extremely soothered during the transition from one type of activity to another. 7. Take care of your urgent needs. Make sure you are hung over and get enough proteins, fiber, vitamins and minerals. Most often, I begin to annoyal when I have low blood sugar. However, it is enough to eat something nutritious, and it becomes easier for me. Also try to engage in physical education. Daily training helps to remove physical stress, and this in turn helps you control your experiences. If I feel necessary, then instead of a half-hour jogging I do kickboxing. It helps. Avoid excessive sugar and caffeine use, and do not dehydrate the body. Drink a big glass of water and see if you will be better, whether you are calm and attentive. 8. Take your attention to the shower and spirit, depending on your religious addictions, do the meditation or pray. Practice yoga - or just sit down a little calmly. The ability to gain peace of mind talks more than once a good service. Take a lesson to meditate and learn how to help control your vanity. 9. Get distracted instead of thinking about the same, do something interesting, exciting or creative. Try to laugh (or laugh at yourself). Look at the comedy or read the blog that always mixes you. When you are animated, it is much easier to keep calm. 10. Take the weekend if I decrease like crazy, so as not to take the day off, I know for sure - I need it. If I can overpower myself and spend a whole day not at work, I always return there more calm, confident and filled with fresh ideas. 11. Do not forget to breathe when my children were very small, we helped them calm down, taking them to breathe their stomach. It works so far - and for them, and for me. The breathing of the diaphragm helps immediately ease the tension, and it gives you a couple of minutes to calm down. Often this time is enough to assess the situation and restore the sense of control. During the correct breath of the belly, your stomach will literally rise and fall. To stretch, put your hand on the stomach. Inhale through the nose and see if your hand rises on the breath. Hold your breath into several accounts and exhale slowly. 12. We will reflect on quotes that can help soothe your mind here are a few quotes that seem to me inspiring: "You are the sky. Everything else is just the weather. "Pema Chodron (Pema Chodron)" Calm, concentrated mind, not focused in harm to others, stronger than any physical force in the Universe "Wayne Dyer. "It is useless to rush life. If I live on the run, then I live wrong. My habit of hurry will not lead to anything good. The art of living is to learn everything to give time. If I sacrifice my life for the sake of a rush, it will be impossible. Ultimately, slow means not to regret the time on thinking. It means to allocate time to think. Not in a hurry you will have time everywhere "Carlos Petrini (Carlos Petrini) is the founder of the" Slow-Food "movement. "The only reason for keeping calm - calm parents hear more. Restrained, susceptible parents are those whose children continue to say "Mary Pifer (Mary Pipher). "Keep calm, serenity, always control yourself. Then you will understand how easy it is to agree with yourself "Paramahansa Yogananda (Paramahansa Yogananda).

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

The article will be built in the form of consecutive lessons and better read them in order.

When are we nervous?

Nervousness and mandrage, this is a sense of discomfort that you experience on the eve of important, responsible events and events, during psychological loads and stress, in problem life situations, and just worry about all sorts of trifles. It is important to understand that nervousness has, as psychological so I. physiological Causes and manifest accordingly. It is physiologically related to the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to experiences, reassessment of the significance of certain events, a sense of uncertainty in itself and what is happening, shy, excitement for the result.

We begin to be nervous in situations that we consider either dangerous, threatening our life, or for one reason or another significant responsible. I think that a threat to life, not so often looms in front of us, by the streets. Therefore, I consider the situation of the second kind in everyday life for nervousness in everyday life. Fear fail, look in an inappropriate manner in front of people - All this makes us nervous. With regard to these fears, there is a certain psychological setting, it has a little attitude of our physiology. Therefore, in order to stop nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let's start to realize the nature of nervousness.

Lesson 1. The nature of nervousness. Need a protective mechanism or interference?

We begin to sweat the palms, the tremor can be observed, the increase in heartbeat, increase the pressure in the thoughts confusion, it is difficult to get together, focus, it's hard to sit on the spot, I want to take some things, smoking. These are the symptoms of nervousness. And now ask yourself, they keep you out hard? Do they help to cope with stressful situations? Do you better get negotiations, take an exam or communicate on the first date when you are on a platoon? The answer is, of course not, and moreover, it can devour the whole result.

Therefore, it is necessary to firmly understand yourself that the tendency is nervous - is not a natural body reaction to the stressful situation. Or some kind of an inexpensive feature of your personality. It is rather a simple mental mechanism fixed in the habits and / or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and whatever happens, you can always respond to it differently! I assure you that the effect of stress can be minimized and the nervousness is eliminated. But why eliminate it? And because when you are nervous:

• You have thinners and it is harder to focus that it may aggravate the situation that requires the utmost voltage of mental resources.
• You are worse controlling your intonation, facial expressions, gesture, which may not affect responsible negotiations or dates
• Nervousness contributes to a more rapid accumulation of fatigue and stress, which badly affects your health and well-being
• If often nervous, it can lead to various diseases (meanwhile, a very significant part of the diseases stem from the problems of the nervous system)
• You worry on trifles and therefore do not pay attention to the most important and valuable in your life
• You are susceptible to harmful habits:, alcohol, as you need to shoot something tension

Remember all those situations where you are very nervous and and it has been negatively reflected on the results of your actions. Surely all many examples of how you have broken, not withstanding psychological pressure, lost control and deprived. So we will work with you.

Here is the first lesson during which we have understood that:

• Nervousness does not bring any benefit, but only interferes
• From it you can get rid of work on yourself
• In everyday life, there are few valid reasons to be nervous, since we or our close is rarely threatened, mostly worry because of trifles

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

You must configure yourself as follows:

I do not have something to be nervous, it bothers me and I intend to get rid of it and is real!

Do not think that I'm just so reasoning what I myself have no idea. I am all my childhood, and then youth, under 24 years old experienced big. I could not take myself in my hands in stressful situations, worried about any little things, even almost fainted because of my sensitivity! This negatively reflected on health: the pressure jumps, "panic attacks", dizziness, etc. began to be observed. Now all this in the past.

Of course, it is impossible to say that I have the best composure in the world, but still, I stopped nervous in those situations that most people turn in nervousness, I became much calmer, compared with my previous state, I went out on a fundamentally different level of self-control. Of course, I still have a lot about working, but I'm on the right track and there is a speaker and progress, I know what to do.

In general, everything about what I am talking to is based solely on my experience of self-development, I do not invent anything and the narration only about what helped me. So if I did not have such a painful, wounded and sensitive young man and, then, as a result, personal problems would not start to redo themselves - all this experience and the site that he summarizes and structures would not be.

Lesson 2. How to stop nervous for anyone?

Remember all those events that turn you into nervousness: causes the boss, pass the exam, expect an unpleasant conversation. Think about all these things, appreciate their importance for you, but not apart, and within the context of your life, your global plans and prospects. What is the meaning in public transport or on the road across the whole life, and is it terribly late to work and nervous about it?

Is this what you need to think about and what to worry about? At such moments, focus on the purpose of your life, think about the future, distracted from the current moment. I am confident that with such an angle, many things because of which you are nervous will immediately lose your significance in your eyes, turns into a sowing trifles, which they are certainly and, therefore, will not cost your experiences.

Such psychological setting is very helpful stop nervous for anyone. But no matter how well we configured themselves, although it will certainly have a positive effect, but still it will be not enough, since the body, despite all the arguments of the mind, can respond in its own way. Therefore, 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 a responsible event.

Now some important event is inexorable at us, during which our intelligence, collens and will will be inspected, and if we successfully pass this test, the fate of us will generously reward, otherwise we will lose. This event may be a final job interview about which you dream, important negotiations, a date, exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and you need to do it so that this condition does not prevent you from focusing on the goal and seek it.

And you realize that an important event awaits you ahead, but there would be no significant outcome of it, anyway, even the worst outcome of such an event will not mean the end of all life: you don't need to dramatize everything and overestimate. Just the same of the importance of this event and makes the need to be calm and not worry. This is too responsible event to allow nervousness to blame it, so I will assemble and focuses and do everything for this!

Now we give thoughts into calm, removing the mandal. First, immediately throw out all the thoughts about the failure of the head. In general, try to learn the bustle and nothing to think about. Release your head from thoughts, relax the body deeply exhale and breathe. To relax, the most infallive breathing exercises will help.

Simple breathing exercises.

It must be done like this:

• inhale on 4 bills (or 4 pulse strikes, it must be addressed, it is necessary to make it more comfortable on the neck, and not on the wrist)
• keep air in yourself 2 bills / strike
• exhale 4 bills / strike
• do not breathe 2 bills / impacts and then inhale again in 4 bills / strikes - all from the beginning

In short, as a doctor says: breathe - do not breathe. 4 seconds Inhale - 2 seconds Delay - 4 seconds Exhalation - 2 seconds Delay.

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

Just breathing you need a diaphragm, that is, the stomach!During stress, we are rapidly breathing, while the diaphragmal breath soothes the heartbeat, suppressing the physiological signs of nervousness, introducing you to calm.

During the exercise, we only keep your breath! There should be no more thoughts! It is most important. And then for minutes after 3 you will feel that they relaxed and calmed down. Exercise is made no more than 5-7 minutes, feelings. With regular classes, respiratory practice contributes not only to you relax here and now, but also in general gives the nervous system in order And you are less nervous already without any exercises. So I strongly recommend.

My video about how to make a diaphragmal breathing correctly, you can see at the end of this article. In the form, I tell about how with the help of breathing to cope with panic. But this method will also allow you to get rid of nervousness, calm down and take yourself in hand.

Other relaxation techniques are presented in my article.

Well here we prepared. But the time is the time of the event. Then I will talk about how to behave during the event, not to be nervous and be calm and relaxed.

Lesson 4. How can not be nervous during an important meeting.

Picture calm: Even if neither an emotional attitude, no breathing exercises helped you withdraw tension, then at least try to demonstrate external calm and non-vulnerable. And it is necessary not only to introduce your opponents of misleading about your condition at the moment. The expression of the external rest helps to reach the rest of the inner. This is valid according to the principle of feedback, not only your well-being determines your facial expressions, but the facial expressions determines well-being. This principle is easy to check: when you smile to someone you get better and more fun, even if you were in a bad mood before. I actively use this principle in my daily practice and this is not my fiction, it is really a fact, it is even written in Wikipedia in the article "Emotions". So the calmer you want to seem the more relaxed you become really.

Follow the fair, gestures and intonation: The principle of feedback obliges you to constantly turn out inwards and make aware of how you look from. Are you too tense? Do you do not run your eyes? Movement is smooth and measured or cutting and impulsive? What does your face expresses cold impermeability or all your excitement can be read on it? In accordance with the information received from the senses of senses about themselves, you correct all your television traffic, the voice, the expression of the face. What you have to follow yourself already in itself helps you gather and concentrate. And it's not just that with the help of internal observation you control yourself. Watching you, you focus the thoughts at one point - on yourself, do not let them be knocked up and take you off the wrong way. So concentration and calm is achieved.

Eliminate all the markers of nervousness: What do you usually do when nervous? Take a ball handle in your hands? Came a pencil? Tie into a node thumb and my little finger left? Now forget about it, keep your hands smoothly, does not change their positions often. Do not eat on a chair, do not shift from foot to foot. We continue to follow yourself.

Do not rush: Hurry, bustle always sets a special nerve tone. Therefore, do not rush even if you are late for a meeting. Since any hurry very quickly knocks off the collaboration and calm attitude. You begin to rush nervously from one to another, as a result, we only provoke the excitement. No matter how hurrying you, do not hurry, it's not so scary, it is better to overtake your nerves. This applies not only to important meetings: try to get rid of the rush in every aspect of your life: when you are going to work, we are going in transport, make a job. This is an illusion that when you hurry you reach the result faster. Yes, the speed increases, but slightly, but you are very losing in the collaboration and concentration.

That's all right. All these principles complement each other and can be generalized in the appeal. " watch out". The rest of particular and depends on the nature of the meeting itself. I advise only to think over each of your phrase, do not hurry with the answer, carefully weigh everything and analyze. You do not need to try to impress all the available ways, you are it so you work if you do everything right and you will not worry, work on the quality of your speech. No need to mumble and rub it if you were caught by surprise: quietly swallowed, forgotten and go further.

Lesson 5. Soothen after the meeting.

Whatever the outcome of the event. You are on the platoon and still feel tension. It is better to take it off and think about something else. Here all the same principles that helped you take yourself in hand in front of the meeting itself. Try a lot not to reflect on the past event: I mean all sorts of fruitless thoughts, and if I spoke so much and not, oh, and how I probably looked stupid there, I was a bald, but if ...! Just throw out all thoughts from my head. Get rid of the subjunctive ignition (if), everything has passed, bring your breath in order and relax the body. That's all with this lesson.

Lesson 6. Do not generally create reasons for nervousness.

This is a very important lesson. Usually weighing nervous factor is the inconsistency of your preparation to the upcoming event. When you all know, confident about what you worry about the result?

When I studied at the institute, I missed a lot of lectures and seminars, it was completely not prepared for the exams at all, I hoped that he would carry and somehow pass. As a result, I passed, but only thanks to the phenomenal luck or kindness of teachers. Often walked on relocation. As a result, during the session, such an unprecedented psychological pressure was experiencing such a day every day due to the fact that he was trying to prepare and hand out somehow an exam.

During the sessions, an unreal amount of nerve cells were destroyed. And I still regret myself, I thought that how much did it fell, how hard, eh ... although I had the blame for everything, if I did everything in advance (I was not obliged to go to the lecture, but at least a material for exam preparation and surrender I could provide all intermediate control tests - but then I was lazy and I was not at least somehow organized), I would not have had to be so nervous during exams and worry about the result and for the fact that I was taken to the army if I Something I will not pass, as I would be confident in my knowledge.

This is not a call not to miss lectures and learn at institutes, I'm talking about what you need to try yourself do not create stress factors in the future! Think on and prepare for business and important meetings, to do everything on time and not to delay at the last moment! Having always a ready-made plan in my head, and better somewhat! It will keep you a significant part of nerve cells, and in general contributes 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 nervous on trifles

In order to stop nervous not enough to follow the lessons that I set out above. You also need to bring the body and mind to the rest state. And the next thing I will tell will be the rules that you can strengthen the nervous system and experience less nervousness in general, be calmer and more relaxed. As a result, you will understand how to stop nervous on trifles. These methods are focused on the long-term result they will make you less susceptible stress at all, and not only prepare for a responsible event.

• Firstly, to correct the physiological factor of nervousness, and bring the nervous system to the state of rest, you need regularly. This very well contributes to the reassurance of the nervous system and reassuring the mind. I wrote a lot about this, so I will not stop on it.
• Secondly, engage in sports () and carry out a complex supporting measures (contrast shower, healthy eating, vitamins, etc.). In a healthy body, a healthy mind: Your moral well-being depends not only on mental factors. Sport strengthens the nervous system.
• Walk more, spend time in the air, try to sit less in front of the computer.
Diaphragm Breathing with Panic Attack

Emotional intelligence is "the ability to identify and manage their emotions and emotions of others." Low emotional intelligence, as a rule, leads to the inability to keep calm and provokes conflicts, and the high emotional intelligence of these conflicts extinguishes and gives a person the ability to keep calm under pressure and in the most adverse circumstances.

Conflict situations - an integral part of life. Even the most calm and assembled person at some point in life through them passes. In most cases, people do not have any control over them, and the only aspect of the conflict that we can control is how we react. We can learn to recognize, recognize and manage our negative emotions. What to do for this?

1. Make deep breaths

Why: the ability to remain calm and concentrated during the conflict depends on your ability to relax the body. Surface and shallow breathing is the natural reaction of the body for stress, so in order to get rid of it, practice deep breathing, which immediately includes common sense.

How: deep breathe through the nose and slowly breathe through the mouth. Such breathing will stop the production of two stress hormones - adrenaline and cortisol.

2. Focus on your body

Why: the concentration on any physical sensations arising during the conflict will allow you to consciously change them. When your attention switches to the body, you can explicitly feel the tension, shallow breathing and other signs that accompany stress.

As: when you notice that your body begins to strain, try to return to the neutral state, relaxing the shoulders and hands. This open position demonstrates positivity - and often devastates conflict.

3. Listen carefully

Why: a person will initiate a dispute or some other conflict if he believes that he does not hear it. In addition, it is impossible to repay the conflict without attentive and active hearing.

How: Focus all your attention on what a man says. Ignore any thoughts about killing him with your remarks. As soon as a person finishes his speech, you will have the necessary information for a reasonable answer.

4. Set Open Questions

Why: open issues are extremely necessary when settling conflicts. First, they show what you are carefully listening. Secondly, these types of questions show respect for a person, allowing him to formulate his thoughts.

How: to learn how to ask open questions may be somewhat complicated. The main thing is not to ask simple questions that imply the brief responses "yes" or "no". Instead, use structures starting with questioning words "what", "why", "why", "when", "where" and "how."

5. Speak Potesche

Why: the easiest way to escalate the conflict is to increase the voice, and on the contrary, speaking quieter and softer, you conflict extinguish. Volume and voice tone are also connected to blood pressure. When the pressure reaches a certain point, it becomes harder to understand the meaning of the said.

6. We agree that we do not agree

Why: not every conflict ends with mutually acceptable results. However, you can avoid exacerbating the situation, self-sought out of the conversation.

As: the law of interpersonal conflict is that it has two participants. It is necessary to threaten from the conflict with one of two circumstances: (1) The person becomes more and more hostile or (2) the conversation, despite all your efforts, I went into a dead end.

Unless you are a guru of self-consciousness, at some point during the conflict you can really call. People are the creatures of emotional, and this ability to feel can be used both we benefit and harm. Following at least one or two tips from the six above, you will undoubtedly feel more confident in any conflict situation. By doing so, you will gain confidence and respect for people for your calm and balanced.