Calmness, only calmness … Effective methods for relieving stress

Stress can be called an indispensable component of modern life. This is the reaction of the body to an accident or aggression on the street, news of an illness or betrayal of a loved one, unpleasant information, and a lot of other factors. How to bounce back and quickly calm down so as not to panic and not make mistakes, sometimes irreparable? There are effective ways, each of them will require only 3-5 minutes.

Counting in the mind

The method really works in those cases when you are provoked, and you are ready to react emotionally and even aggressively. Stop for a few seconds and start counting slowly in your mind, visualizing each number. It is by being distracted by visualization that you will gradually calm down – for this you will need to count to ten, maximum twenty. And then you will successfully solve the problem in a civilized and calm way.

Breathing techniques

Breathing stabilization is the first assistant in the fight against stress. A few minutes of proper breathing allows you to calm down, because, doctors say, the muscles receive more oxygen, stabilizing the level of adrenaline. A few simple breathing exercises:

1. Take alternately 3-4 deep breaths and the same number of quick exhalations. Inhale air through your nose and exhale through your mouth. Take a five-second pause and repeat the exercise again, and then 3-5 more times. This will help relieve nervous tension and stabilize breathing.
2. Breathe in as deeply as you can at your normal rhythm. Concentrate on each breath and try to breathe correctly, without jerking. So you calm the body in 3-5 minutes.
3. Take a sharp breath while clenching your fists. At the exit, sharply throw your fingers forward and relax them. Concentrate equally on your breath and on your hands. 10-12 repetitions are enough to prevent a nervous surge in an emergency.
4. Breathe square. Close your eyes and imagine a square. Take a deep breath, slowly counting to four – this is the first side of the square. Then – a slow exhalation to the count of four – the second side of the square. Third and fourth – another deep breath in and out. It is advisable to breathe with the diaphragm: the chest is motionless, the stomach is filled with air. Put your hand on it to control the process.

visual pictures

Connect fantasy and the ability to imagine previously seen objects. Draw water in your imagination, it is very pacifying, or white objects. But first, if possible, take the most relaxed posture and close your eyes. Inhale and exhale slowly, imagining a seashore, a slow river current, or a waterfall against a light blue sky with white clouds. Try to imagine and feel how the water gently touches your body, enveloping and washing it, and then flows down, taking away experiences and negative thoughts with it. Try to maintain concentration on this picture for 4-5 minutes.

Water washes away negativity

Go from imaginary water to real, even a regular faucet will be enough if you can’t take a shower. Open cool water and put your hands under it. Running water helps wash away stress and fear. After a few seconds, place your wet palms on your neck, massaging it with your fingertips with little effort. After 2-3 minutes of massage, wash your hands again and imagine that the circumstances that put you in a stressful state have gone down the drain along with the water.

Honey and dark chocolate

Two or three pieces of dark chocolate not only reduce stress levels, but also lift your spirits. The content of cocoa beans in it must be at least 60%. Natural honey also has similar properties – one teaspoon of a sweet natural product is enough. Honey will help you calm down, and if you can’t fall asleep, dilute it in a glass of warm milk and drink it slowly – you will fall asleep in a few minutes.

Self-massage of hands and head

The main areas that need your attention to relax and calm down are the head and hands. Experts recommend massaging the first one with a regular hair brush, slowly combing your hair for about five minutes. Smooth movements will help normalize blood circulation and relax the muscles of the head. To massage the hands, it is enough to actively rub the palms together until they become hot. Another method is shown in the video:

Self-massage of the face from stress:

aromatherapy

For centuries, people have used scents to calm the nervous system. It is not necessary to turn on the aroma lamp or light the aroma sticks, 2-3 drops of oil rubbed between the palms will do: sweet orange, ylang-ylang, lavender, geranium. These oils calm the nerves, help to relax and cope with disappointments, and normalize sleep. When out of the house, use them as a spray.

Hot (not to be confused with “hot”) drink

Drink hot tea. This method works great, especially when it comes to herbal tea, chamomile or rosehip tea. Drinks can stabilize blood pressure, normalize breathing and relax a tense body.

A small change in 3 minutes

If you’re trying to de-stress at home or in the office, try an unusual method. According to Eastern practices, to get rid of sadness and longing, you need to move 27 objects. Do not be alarmed, it does not mean furniture at all, or not at all. It is enough to move flower pots and stationery, swap pictures or photographs, move a chair or table lamp. For some it will take 3-5 minutes, for others a little more, but the result will certainly please. Even if you do not trust the principles of Feng Shui, then thinking about how to arrange objects more effectively and free up space will help distract you from sad thoughts.

Trust… paper

If you feel like you’re about to explode, pick up a pen or pencil and write down everything that’s bothering you. Do not think that in this way you will relive a stressful situation. You just rethink it, putting it on paper, and at the same time get distracted from the main irritant. For greater effect, then destroy what was written in any way – by tearing it or burning it in a fire – and imagining how the cause of stress goes with it.

And experts also recommend making “fifteen-minute diaries” a tradition – this, psychologists say, has a positive effect on the psyche. For 15 minutes, write whatever comes to mind. Try it!

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