Stress and nervous tension spoil not only health, but also affect the quality of life in General: nervous and always being on the edge, we make more mistakes at work and spoil the lives of family and friends, splashing them negative and provoking them to breakdowns. Let's talk about how to relieve nervous tension without medication.

Of course, in order to relax, you just need not to strain, but we do not live on a Paradise island, so stress - a familiar phenomenon. And the secret is that the stress the more we dramatize the situation and "wind" ourselves and everyone around. If, for example, a broken computer, you can easily take all measures in order to fix it, and it is possible to deduce from the others, bring yourself up to tantrums and nothing to do, spoiling relations with one of the masters, and with their families.

How not to turn against yourself all around and stop being neurotic?

Keep a diary

But not to paint how bad I am and how bad everyone around me is. No, you need to share your negative thoughts and concerns with him, analyze problems and find a way out.

For example, the record may look like this:

Write whatever you want to throw out
Learning lessons
We work out negative experiences

Do physical education

A small physical load increases resistance to stress, and if you do in the company, it is even better. The main thing that these classes were fun, but otherwise why. Today, choose what you like, just a lot of fitness clubs, programs and pricing is very different. Dancing is fine. After work, it is quite possible to relax and get rid of lumps of nerves just learning new movements...and getting the release of endorphins in the blood.

Walrus and contrast shower

This is not only adrenaline, but also the same endorphins that are released during the reaction to the cold. We just teach the body to respond to stress (which is cold water) splash of hormones of joy. Anyone who is not grown up to such an extreme, and can just go to the pool. Also discharge.

Meditations

No, do not dive into Nirvana for the whole day and go to the master from Tibet. Five minutes a day under audio meditation will allow to abstract from all problems and not to harm yourself as a result of stress. Even a single session will help, not to mention regular practices.

Yes, at first it will be hard to forget about all the pressing matters, but in time it will turn out.

In addition, during the meditation may come and a way to solve some of your problems.

There are other methods of relaxation, for example, yoga Nidra, during which the whole body gradually relaxes, and then attention "jumps" from one part of the body to another.

Music

It doesn't matter which one, as long as you like it. This is also endorphins and also a positive effect on the chemical processes in the brain. At work, you can wear headphones, and the best music to relieve tension is a slow ethno and ambient.

Think about everything tomorrow

It is foolish to create a fuss and illusion of violent activity in the evening, frantically trying to find a solution to the problem in the evening. In the morning, then in any case you will be fresher and fresher, and attempts to solve the problem night can be an exercise in futility and only spoil the dream. As a result, in the morning, too, nothing happens. So, we begin to relax already during the trip home. So, if you have a very important problem, you can promise yourself that tomorrow morning you will think about it as soon as you Wake up. The body and mind will make concessions, and in the morning your trouble will no longer seem like a granite block, which was presented in the evening after a hard day.

Here and now

All the above methods will result and increase stress resistance only if you practice constantly. But how to relieve nervous tension right now? You can control your breathing.

Breathing exercise

Ventilate the room and take a comfortable position. It would be good to do it in nature, but also optional.

Breathe freely and easily, taking a breath at the rate of 7. Imagine breathing in energy or calmness. Hold your breath and count to seven again. We exhale also on seven accounts and visualize how we release tension, anger or irritability. Hold your breath and repeat. This can be done for 5-10 minutes a day, and if you count to seven is difficult, you can start with five or six accounts. Then the lungs will develop themselves.

Instant solution to the problem

Also, the exit to a short walk, the use of a piece of hot pepper ( also adrenaline and endorphins), hugs ( do not hesitate to ask your neighbor to hug you), tea ( for example, a mixture of black with green and leaves of currant and Linden) will help. And sometimes it is necessary to retire and shout at all, to beat hands about furniture or a pillow ( it is possible to get a Boxing pear), to sing at full speed. Do not be afraid that emotions and gushing – it's normal. Just for some reason we were taught that negative emotions are bad, and they just exist.