The danger may be that stress and nerves make a person more hectic, irritable, conflicted. Such behavior can be threatening both for people in relative safety and for our loved ones who are now at the forefront.
In such a difficult period, we must remind ourselves that now you are the main person who has to make decisions on their own. This requires a good understanding of yourself and have an internal reliable support.
Therefore, it is important to find inner strength and understand your condition, know how to calm your nerves. To do this, you need to ask yourself some questions and follow certain steps.
How do I feel right now?
"Scan" your bodily sensations is a proven way to calm yourself. Perhaps you have a tense neck or clenched jaws, tense other muscles, or excessive fussiness. Try to relax and exhale the tension.
Tighten and then relax all the muscles of the body. Take several deep breaths, hold the air and exhale for a long time. Repeat the exercise several times.
How do I feel now?
Don't know how to calm the nervous system? Try to describe your emotions. What does this emotion look like and where does it appear in the body. This is a great exercise to calm down quickly.
For example: I am afraid that my loved one is in danger. This fear is tenacious, very prickly and cold. It is felt in the chest.
The main goal of the exercise is to understand your emotion, name it and remind yourself that it is only a part of you, so as not to let it completely absorb you.
How I react and what my actions are
Think about what actions this emotion leads to. For example: when I get unbearably scared, I start calling feverishly with various questions to hear the voice.
This will help us understand that we often seek reassurance and reassurance that all will be well. This is happening without realizing that we are endangering our relatives who are protecting our freedom.
How to react differently?
Realize that trying to get assurances that everything is fine is normal and natural. Everyone is scared at the moment of threat, and this is a completely logical reaction.
Think about who you can share this state with now. Who can support and understand. Maybe it's mom, boyfriend or girlfriend. It is necessary to share these experiences with them.
Techniques for self-regulation of the state
Don't know how to calm down in a stressful situation? Proven techniques will help.
Butterfly
For the exercise, cross your palms and clasp your thumbs so that it resembles a butterfly. So put your palms to your chest, rhythmically tap your collarbones. You will hear sounds like a heartbeat, it will calm you down. You can continue the exercise until you see that the breathing has become even. During this exercise, the brain goes into a more adaptive mode, and there is also interaction on the outputs of the cranial nerves.
Breathing squared
A great exercise to calm the nervous system. Close your eyes and draw a square in your mind. Concentrate on the upper right corner of the figure, count to 4 and take a deep breath. Go to the left corner of the square, count to four and hold your breath. In this way, it is worth just circling the square several times, and you will quickly return to a state of equilibrium.
Deep breathing
It is worth knowing how to calm down after stress. Take a deep, slow breath so that your stomach rises. After that, a short pause and a long, long exhalation.
It is important that the exhale is longer than the inhale. It is necessary to repeat 6-9 times.
Grounding
Describe what you see around you, name everything out loud. Look around to see as many things as possible. You can group them by color and characteristics. It helps enable thinking and orientation.
Pick something up and describe it. What is it like in terms of texture, touch, color, taste, smell. In a word, move yourself from experiences to reality. You can also simply wash your hands or face and concentrate on the sensations of the water.
Our psychological state has the ability to constantly change, especially in stressful conditions. And this must be approached with all responsibility, so as not to allow the enemy to break himself.
Secret tapping
The basis of the exercise is to press on the pads of each finger in order to calm down. Exercise stimulates nerve endings and sends impulses to the brain center responsible for anxiety.
"Safe place" technique
In a stressful situation, you don't know what to do to calm down? Find a quiet place. Sit or lie down in a comfortable place where you will not be disturbed. Close your eyes and take a few deep breaths to relax. Visualize a safe place. Imagine a place where you feel absolutely safe and comfortable. It can be a real place you know or a completely imaginary place. For example, it can be a beach, a forest, a favorite room, a garden. Add as many details as possible: imagine sounds, smells, sensations. Feel the emotions. Focus on how you feel in your safe place.
Body scan
The technique allows you to develop a sustainable imagination. First, choose a comfortable place, close your eyes. Feel the forehead, eyes, nose, chin. So feel your shoulders, hands. Continue down.
Muscle relaxation
Exercise will help when you don't know how to quickly calm your nerves. Due to stress hormones in the blood, the autonomic system turns on and begins to process them. This causes pain and discomfort in the back and neck. Therefore, first tense all the muscles, and then sharply relax the body.
Color search
Choose one color and in complete silence just look for objects of that color. In a few minutes you will feel calm.
Fist
Close your fingers into a fist, but the thumb is inward. Exhale, but squeeze your hands tighter. Slowly relaxing your fist, take a deep breath. Repeat the exercise 5-7 times.
Abstraction in space
A simple but effective exercise. Close your eyes, focus on what is happening in the "here and now". Listen to everything that happens around you.
Balloon
Need a sure-fire way to calm down and stop crying? Close your eyes, imagine that you are a balloon. Spend 1-2 minutes in this position. Tense all the muscles. Now imagine that there is a large hole in the sphere. Slowly exhale and relax your shoulders, neck, and spine.
Body tremors
Uncontrollable shaking is a normal response to shock. It can occur in waves and is not harmful. You just have to wait until this condition passes.
Painting
Drawing is an effective tool for reducing stress and improving mental health. It helps to relax, express emotions and distract from negative thoughts.
Drawing is a simple and affordable way to relieve stress and improve emotional health. It does not require special skills or knowledge, but only the desire to express oneself creatively and find peace in the process of creation. You can invite children to draw their mood.
Advice from a psychologist on maintaining a stable emotional state
Many people are interested in how to reduce anxiety during war, improve emotional state and how to calm down during war. Simple exercises will help with this.
Deal with uncertainty
A modern person is used to planning and controlling everything, so the suspended state, when you do not know what to expect tomorrow, is often the cause of disappointment and even depression. Do not neglect routine matters, familiar rituals, they will help reduce anxiety during war.
Reduce information consumption
Want to know how to calm your nerves without pills? Limit reading news. Constantly following the news can increase anxiety. Choose a specific time of day to watch the news and stick to that schedule. It is better not to watch the news before going to bed.
Watch for mood swings
Emotional swings are a common occurrence during the war, which began on February 24, 2022. Pay attention to your emotions. If you notice that your mood is getting worse or changing for no apparent reason, this may be a signal that you need support.
Avoid arguments
Avoid arguments with friends or relatives, especially if they have a different point of view about the war, like to express themselves in a provocative manner. War means the time for talk is over, now is the time to act. Instead of empty talk and arguments, focus on real actions, such as volunteering.
Read sources that provide only official verified information
There is a lot of false information and fakes on the Internet, the purpose of which is to cause panic and despair. Analyze the information you read. Sometimes even authoritative speakers can be wrong in their assessment of events. Remember that only combatants know the full picture. Choose resources that provide only official verified information.
Watch for symptoms of panic attacks
By recognizing panic attacks, a person can identify the triggers that cause them and take steps to avoid or reduce the impact of those triggers in the future.
People who know how to cope with panic attacks can better control their lives and know what to do in the event of an attack.
Adjust the sleep mode
During sleep, our brain processes and organizes information accumulated during the day. This allows you to reduce the level of stress and anxiety, contributing to the recovery of the nervous system. Cortisol, known as the “stress hormone,” decreases during sleep. Not getting enough sleep can lead to elevated cortisol levels, which increases anxiety. Quality sleep improves concentration and cognitive functions, which helps to better cope with anxious thoughts and situations.
Regular and sufficient sleep increases resistance to stress, it makes it easier to endure life's difficulties and reduce the level of anxiety.
Do sports and move more
Physical activity helps reduce stress and improve mood. This is a time-tested method to calm the nervous system. Even short walks in the fresh air can be very beneficial. In addition, physical activity releases endorphins - natural antidepressants.
If necessary, take medicines
Frequent stress can lead to sleep disturbances. In some cases, sedatives cannot be dispensed with. But it is better to consult a doctor, especially if you are already taking medication.
Professional help and consultation in the sanatorium "Kyivska Rus"
Experts advise to change the usual environment from time to time, because it has a positive effect on our emotional state. A vacation among the picturesque Carpathians is perfect for this.
Sleeping forests, crystal clear mountain air, mineral waters - nature itself allows you to distract yourself from everyday worries, worries and stresses. Even a few days of rest in the heart of the Carpathians will help to restore peace, a reserve of vital energy.
Modern "Kyivska Rus" health center in Skhidnytsia is a great place to relax at any time of the year. Tourists are offered the following advantages:
- A wide range of services. A modern hotel with all amenities, delicious cuisine, various SPA procedures - the facility invites tourists at different times of the year. Here there are all the conditions for relaxing with family and friends. Special attention is paid to the quality of service provision.
- The medical center at the Kyivska Rus hotel is officially accredited by the Ministry of Health of Ukraine. The facility has the latest equipment and highly qualified employees. The medical center provides a full range of medical services in various fields: urology, gastroenterology, gynecology, cardiology, endocrinology, pediatrics, pulmonology, vertebrology, rehabilitation, neurology, dentistry, podiatry, immunology, ophthalmology, functional diagnostics, preventive medicine. Mayer therapy is also actively used here, various detoxification and weight loss programs are implemented. The medical center in Skhidnytsia is a combination of professionalism, technology and an individual approach to each visitor. All this is a guarantee of the best result!
- Qualified psychological help. An experienced psychologist works in the medical center, so you can get professional advice.
- The source of the medical and wellness complex is mineral water springs. They differ in their properties and chemical composition. Therefore, hydrotherapy is used very actively.
- All treatment methods are effective and proven. Procedures are carried out only by specialists. Not only traditional, but also non-traditional methods of treatment are actively used.
- There are various spa services, outdoor and indoor swimming pools. These procedures will allow you to relax, have a positive effect on your mood and general well-being.
Why is it important to calm the nervous system?
Chronic stress negatively affects the cardiovascular system, immune system and other organs. Stress and anxiety can lead to depression, panic attacks and other mental disorders. Relaxation and calming of the nervous system help improve mood and mental well-being. When the nervous system is calm, it is easier to focus on tasks, make rational decisions and be more productive.
After all, each person is individual, and there is no universal way to calm your nerves. It is important to find a way that works for you and will allow you to feel better.