What do you think, what quality is taught to fighters of special forces in the first place? Ability to own firearms or methods of martial arts? And here not! First of all, the special agents are taught how quickly to calm down and control themselves. After all, it is this quality that makes it possible to soberly and realistically assess the current situation and find the quickest and right way out of it. Unfortunately, not all of us are special agents, but you can learn how to calm down quickly and take control of yourself in critical situations. Let's consider what recommendations psychologists give in this connection, what methods will teach you how you can quickly calm down.
How to calm down before a significant event?
Suppose you have a significant event ahead of you. Usually, when preparing, for example, for the exam, we are not a bit nervous, and everything seems to us extremely clear and calm. However, it is only necessary to get into the waiting queue, as our nervous system starts playing a cruel joke with us. We are surrounded by excitement, accompanied by a rapid heartbeat, shortness of breath, confusion in thoughts and others. Let's look at the most effective recommendations that will teach you how to calm down before a performance, cope with yourself before the exam, how to calm down before a job interview or an important business meeting, and even how to calm down before meeting a person whom you are shy of.
If you have only a few minutes, then breathing exercises will help. They will relieve unnecessary muscle tension, will saturate the body and brain with oxygen and calm nerves. Take breaths through your nose, and exhale through your mouth, thinking to yourself. Inhale on the score from 1 to 5, and exhale from 6 to 8. Try to fill the abdominal cavity with air, spread the chest and do not lift the shoulders.
Many people with aerophobia are advised how to calm down before the flight. The most difficult time is the time after registration and before the flight itself, when you have several hours at your disposal. Try to visualize your fear in the form of some object, for example, a balloon, which directly before your very eyes flies far, far away, and now it's completely invisible. If this is difficult, just try to distract yourself, read it or go shopping at the airport. You can drink 50-100 grams of alcohol, but not more.
How to calm down after a lot of stress?
It will also be important to know how to calm down in a stressful situation, for example, how to calm down after a tantrum or a quarrel. Often the problems and clarifying the relationship find us right at the workplace, so you should pay attention to the methods how to calm down at work, and how not to start crying after the director's scolding or quarrel with a colleague.
After a quarrel, first of all, you should analyze your relationship and the conflict that has occurred. Calm down, regain your breath, relax your muscles. Feel yourself as if over a situation, look at it from above. You must realize that conflict is only the working moments of your day, there is nothing supernatural about this. In the workplace, everyone plays by certain rules, and it is not worth to break down on personal emotions. If your abuser allowed himself this, you should not succumb to him, you are stronger and smarter, you perceive the situation neutrally.
How to calm down before going to bed and overcome insomnia?
Falling asleep, each of us analyzes his day, occurred in it, experiences all the problems again or is already frightened of the upcoming. Let's consider how to make yourself calm down before going to sleep, so that he brought with him a full rest, how to calm down after the day's problems and stress and fall asleep.
Try to analyze all past and future problems at another time, for example, before dinner. Sit down and write down all the questions that worry you and think about the solution for everyone. Decorated on paper, they will take up less space in your head. Use the bedroom and bed only for sleeping and intimacy. Create in the bedroom an appropriate relaxing environment. Clearly imagine that you leave your last day and all the worries behind the threshold of the room.
Well, a glass of warm milk with honey is drunk before going to bed. Do not also eat late and eat spicy and fatty foods, because difficult digestion can also cause anxious thoughts. Take a relaxing bath with essential oils of lavender or valerian, decoction of needles or chamomile, drink herbal decoction or herbal sedative.