Posted on Jul 11, 2022 29
The modern rhythm of life often forces people to be under stress. Stress gives us life, and it also takes it away. To be healthy, you need to get rid of excessive stress in time.
How to relieve nervous tension and stress? What can a person do for himself to reduce anxiety and worry?
In this article, you will learn about ways that help you relax and prevent a stressful situation.
How to relieve stress and nervous tension: 20 effective ways to relax
Have you heard the phrase: “All diseases come from nerves.” It’s the absolute truth. Nerves can cause depression, insomnia, anxiety, neurosis, reduced immunity, and a host of other diseases. To disease was not, and nerves were iron nerves need to remove stress every day.
How to calm the nerves and relieve stress? This article contains the most popular and effective ways to help you relax and calm down.
Listen to music
Music helps us relieve stress and calm down, and our favorite songs lift our spirits. No wonder that in recent years, almost every second uses headphones. In the streetcar, subway, bus or getting to your destination on their own. It’s also rare to find someone driving in a car surrounded by silence, almost always playing the radio or pre-set songs.
Scientists have found that classical music has the most relaxing effect. But you don’t have to listen to classical music, especially if it annoys you even more than a nagging boss.
Play a song that you associate with pleasant memories. Surely everyone has such memorable tunes. Compositions associated with pleasant memories lower levels of stress hormones such as cortisol, lifting the mood and helping people relax.
Scientists have decided not only the genre of music, they chose the most soothing song. By the way, this tune was created in collaboration with researchers from the British Academy of Sound Therapy.
Weightless - this very track was named the most relaxing.
Stretch and rub your fingers.
As many people know, there are a lot of nerve endings on the tips and palms of the hands. They can help us get rid of stress and worry. To activate them, stretch and rub your fingers, rub the pad of each finger.
Also, you can achieve the effect by rubbing your palms together, alternating with tapping the fingertips of both hands against each other.
Make your hands feel warmer. With such actions, a person speeds up the blood flow and activates the nerve endings, which helps to calm and relieve tension.
A relaxing massage is a pleasant and effective way to combat stress. If you do not have free time to go to a professional, to cope with the emotional stress and accumulated fatigue will help compact KLU massager.
All you need to do is download the KLU app from Google Play or the App Store, register and connect the device via Bluetooth. This way you can set the duration and intensity of the massage to suit you: there are 11 built-in modes. The combination of different vibrations gently affects the muscles and relieves clamps. You will feel slight electrical impulses. With the KLU massager, you will get rid of stress, feel lightness and a burst of energy.
Cold water rinsing
Here’s the downside. To get rid of stress in this way, it is necessary to be in the home. But it is very effective.
How to pour cold water to relieve stress? Here, a cold shower will not do. You need a heavy mass of water, which will be thrown at you in a volley. For example, it may be a bucket of cold water. Pour all the water on yourself in a volley.
You won’t have time to feel much of anything except the added stress of the water, which will override the previous stress. The sudden cooling of the body releases endorphins, the “happy hormones”. By dousing yourself in cold water, you will get rid of anxious thoughts and lift your spirits. After a dousing, do not let yourself get cold. Do not forget to prepare warm clothes in advance.
The contrast shower can also save you from anxiety, but it is desirable not to take this procedure in the afternoon, otherwise you may have trouble sleeping. A contrast shower is more invigorating, so if you come back after work and need to relieve stress, pour a bucket of cold water over yourself.
For 15 minutes, keep your attention on your breathing. If you are distracted by anything, simply return to the correct posture and continue your meditation.
If you follow the instructions correctly, you can achieve a psychological release and “free your head” from worldly problems. Read about how to learn to meditate in a separate article.
Count your breath. If during or after an unpleasant conversation you feel some irritation, breathe deeply and simultaneously count your breath. For example, start counting each breath and keep doing so until you reach 15.
You may do this even when the person tells you something unpleasant. The exercise evens out the general state, helps to reduce tension. This is very useful when you feel that something or someone is taking you out of your mental equilibrium.
Take a breath and a sharp exhale. Place one palm on your chest and the other on your stomach. Breathe in through your nose, making sure that your chest stays still and only your abdomen moves. The hand lying on your abdomen should go forward during the inhalation.
After that, make a sharp exhalation through your mouth so that the hand lying on your stomach plunges into your abs as deeply as possible. Do several such cycles (5-6).
The main thing is to concentrate on your breathing: count the seconds as you breathe in. This way, you can abstract away from the stress that is going on in your life and release tension.
Write everything that comes to mind.
Write whatever you want, make notes about anything. For example, think about kangaroos, write about what you think about these mammals, or what they look like. This kind of creative process helps relieve stress and nervous tension.
You can write about how you feel. Don’t think about how to begin or where to put the comma. The important thing is that your thoughts and feelings appear on paper or on your computer screen. After writing, you can throw it away, burn it, delete what you’ve written from your computer. Or save it and think about the situation later.
At the moment of putting all kinds of thoughts on paper (or on a blank sheet of word) a person forgets about the problems, clearing his head. After such therapy, you can look at the situation more objectively. So start writing as soon as you feel an inner overstrain.
When a person feels inner tension and irritation, instinctively he may try to isolate himself from society. For example, not answering the phone or avoiding meetings with friends and relatives. It is unnecessary to do so. These actions can only aggravate the problem and become depressed.
Communication is an excellent remedy. During communication, you distract yourself from your problems, lift your spirits, and get moral support if necessary. Social contact helps you cope with stress and get through life’s turmoil.
People with the least social connections are more likely to suffer from depression and anxiety.
Instead of closing yourself off from society, meet with family, go out with friends. If you have free time, consider volunteering. Help yourself by helping others.
People who volunteer become more resilient to stressful situations. Helping people who are in a situation worse than yours can help you better understand your problems. And also volunteering lifts your mood, because the more you give, the happier you feel.
It’s hard to worry about anything when you’re laughing. Laughter can’t cure all diseases, but it can help you feel better. Laughter releases endorphins, the “happy hormones.” And simultaneously with the release of endorphins, the stress hormones cortisol and adrenaline are reduced. Laughing, you forget about your problems and relax.
There is even a direction in medicine that studies the impact of laughter on human physical and mental health. This direction is called helotology.
Scientists have proven that even the anticipation of fun reduces anxiety and stress levels. For example, you learned about the release of a new season of your favorite show or went bowling with friends.
Laughter is designed by nature as a defense mechanism. A person may involuntarily start laughing in a stressful situation, thus he relaxes and protects himself from negativity.
What conclusion can be drawn? It’s simple - laugh more often. Go out with friends, watch your favorite shows and comedies.
The method of progressive muscle relaxation
This method was developed by the American scientist and physician Edmund Jacobson in 1920. The principle of the method is simple: after strong tension, any muscle is deeply relaxed.
How to perform. Keep your muscles in tension for 5-10 seconds, then relax them and concentrate on feeling relaxed for 10-20 seconds. You can also tense all the muscles of your body in sequence. Start tensing your neck and head muscles and move down to your foot muscles.
The alternation of tension and relaxation will help distract you from your problems, because during it your attention is fixed on the physical sensations.
What are these? These are sports that are based on the repetition of movements over a certain period. These can be: running, swimming, rowing, cycling, skating, and so on. Any sport where we are constantly moving through space.
Many can tell you about the pleasant feeling of relaxation that comes after a long-distance run or a hard workout in the fitness room.
Marathon runners testify that they periodically feel an unusual lightness, clarity of thought. There is nothing surprising in this, anthropologists are sure. After all, evolutionarily, such a long race is perceived by the body as “the race for the mammoth” or “salvation from the mammoth,” and hastens to use a cleverly kneaded internal biochemical cocktail of hormones (dopamine, endorphin and serotonin) and biologically active substances to pain, relieve, distract us from the arduous physical work.
Hug, kiss, and have sex
Physical touch helps relieve stress and anxiety. Hugging a loved one is good for emotional health.
During hugging, intimacy and kissing, oxytocin - the “love molecule” or “hug hormone” is released. The primary function of this hormone is to strengthen social ties between people: it builds trust, strengthens attachment to the person. Thanks to oxytocin, you experience satisfaction, reduced anxiety, and peace of mind next to your intimate partner.
These three processes are also accompanied by the release of endorphins, which causes feelings of joy and satisfaction.
Sex helps relieve stress not only through the release of hormones but also through physical release. After a tumultuous lovemaking, you won’t have the energy left for annoyance and resentment. This is also a kind of cyclical sport from the previous point.
A hobby is a great way to relax and calm down. Even Sigmund Freud wrote about the positive effect of hobbies on emotional health. Engaging in a hobby, people think more positively and forget about worldly problems.
After such an occupation, people come back to reality more calm and balanced, which allows them to look at the situation objectively.
The main thing that the hobby you like. If, for example, during the dancing classes, you feel discomfort and all your thoughts are associated with the end of a painful process, then such a hobby will not do any good.
Recently, as an anti-stress hobby, coloring for adults is gaining popularity. Coloring symmetrical details of pictures, people are immersed in the process and relieve stress, their mood improves.
Here are a few examples of such coloring books.
Spend time in nature.
British scientists in 2016 conducted a study in which people were away from the city for 30 days, for 30 minutes at a time. Almost all participants in the experiment noted an improvement in mood, a cessation of headaches, and a burst of inspiration.
Japan also proposed an interesting practice - bathing in forest water bodies. Scientists assured it helps reduce blood pressure and cortisol levels - the stress hormone, as well as strengthen the immune system. Also, people who walk in nature for 1.5 hours have noticed that they have less intrusive and usually negative thoughts in their head.
Being alone with nature in a person reduces the risk of mental disorders, which in the modern world are on par with cancer. So take advantage of free pleasures - walk in nature and strengthen your body and mind.
If there is no opportunity to go out of town, you can take a walk in the nearest park.
This officially approved method of influencing another person is several centuries old and can be successfully used for relaxation. Contrary to the popular opinion, it is impossible to put a person to sleep against his will with the help of hypnosis, as well as to force him to perform certain actions.
However, it is possible to put a person into a special state in which it is as if he sees himself from aside, voluntarily performs the commands of the hypnotist and can even remember events that previously seemed to be forgotten forever.
Hypnotic trance is one of the most striking examples of a non-medicinal change of consciousness, which helps relieve the psychological burden.
This is one of the most well-known methods of relaxation. The hands of the masseur affect the nerve plexus, “active points”, and eliminate muscle spasm. With the right technique and a well-conducted session, you can not only relax well but also fall asleep right on the massage table.
The main thing is not to order an invigorating massage by mistake, after which adrenaline is released instead of endorphins and serotonin, and instead of a relaxing relaxation, fight with the inner turmoil.
In our country, it is a traditional way not only of purification but also of psychological relaxation. Hot steam mixed with medicinal herbs, powerful stimulation of blood circulation and reflexogenic zones promotes the production of “hormones of happiness”, which keeps your mood good and your body relaxed for a few days.
It used to be thought that thermal loads (baths, saunas, etc.) are contraindicated to those who suffer from cardiovascular diseases. But often people just do not know the measure. This is confirmed by the study of Finnish scientists. They proved that if you visit the sauna by the rules and “do not overheat”, the risk of a heart attack on the bench is not higher for people with heart disease than for people with a healthy heart.
It’s different if you try to sit your neighbor out, make several trips an hour, and immoderately cool yourself down with beer. Then even healthy people feel sick, and it is not uncommon for heart patients to end “clean Thursday” in the intensive care unit.
Respond appropriately to stress
It’s not always possible to do something about a difficult situation. Try to focus on the things you have control over. Don’t keep coming back to a stressful situation. If you can’t do anything, just let it go.
For example, the company you work for is experiencing financial difficulties, and you have been made redundant. Assess how you can influence the fateful decision of the boss. If it has already been made, focus on the things you can control. For example, start looking for a new job.
Limit yourself from negative news
Traumatic events and factors, in relation to the human psyche, accumulate. Try to reduce the stressful effects that you get every day.
Don’t let yourself be dragged into some other people’s squabbles. Refrain from listening to other people’s unpleasant stories. If you feel you don’t have enough energy for yourself, then provide yourself with that energy first, without wasting it on negativity.
Unusual ACMP videos on YouTube
After a hard day, you want to have some peace, and you can achieve it by watching the ACMP videos. The creators of such videos whisper soothing words into the microphone, rustle with paper and burst the bubble wrap. The acronym ASMR stands for Autonomous Sensory Meridional Response.
This reaction occurs when we hear some pleasant quiet sound, when we are caressed, when we feel cozy and good. At such moments, we feel a soft tingling sensation in the back of our neck and goosebumps running down our skin. Watching an ASMR video has the same effect on us as talking to our loved ones and feeling cared for: it activates the same areas of the brain.
If you want to relax and relieve stress, you can turn on a recording of someone else’s whispering.