Any manifestation of external and inner world finds a response in a person in the form of emotions. From what they are emotions, negative or positive Whether we are strong or not, our health directly depends. This article is about the signs of nervousness and its causes. .
People at any age experience mental stress.
If a child can laugh with tears in his eyes, and a teenager forgets about unhappy love after 3-4 days, then an adult worries about any reason, and scrolls through unpleasant thoughts in his memory for a long time, cherishing them inside himself, thereby driving his psyche into a state of stress.
This is explained by the fact that with age, immune defense decreases, hormonal levels change and a person becomes more and more prone to a negative perception of reality.
And reasons to be nervous modern world enough - excessive haste, daily stress at home and at work, stressful work, social vulnerability, etc.
By the way, constant nervousness is one of the reasons for the strange night eating syndrome, in which people wake up at night from hunger and are unable to fall asleep without a snack.
Why are we nervous?
Objective reasons
The human condition has changed as a biological species. At the beginning of evolution, man led a natural lifestyle: the level of physical activity and the neuropsychic stress necessary for survival corresponded to each other.
The habitat was ecologically clean, and if it became unsuitable, the community of people changed it to another without trying to change it.
The information environment has changed. Every decade the amount of information accumulated before doubles. Scientific and technological progress has a colossal impact on the brain: the speed at which information is received does not correspond to the biological capabilities of its assimilation, which is aggravated by a lack of time.
Children at school, especially diligent ones, experience information overload: the mental state of a first-grader when writing tests and the state of the astronaut at the moment of take-off of the spacecraft are comparable.
Many professions also create information loads: an air traffic controller, for example, must simultaneously control up to two dozen aircraft, and a teacher must pay enough attention to dozens of students.
How to use products to improve brain function, prevent brain atrophy and dementia (dementia, Alzheimer's).
Urban population growth increased the density of human contacts and the degree of tension between people. The number of unpleasant and unavoidable relationships has increased in public transport, in queues, in stores.
At the same time, beneficial contacts (for example, family contacts) have decreased and take only about 30 minutes per day.
Increased noise level, especially in cities, exceeds natural norms and has a negative impact on our psyche and the body as a whole: blood pressure and respiratory rate changes, sleep and dream patterns are disturbed, and other unfavorable symptoms.
We are exposed to noise almost constantly, sometimes without noticing it (TV, radio).
Bad ecology also has an indirect effect on the brain and psyche. High levels of carbon monoxide in the air we breathe reduce gas exchange in the brain and its performance. Sulfur and nitrogen oxides disrupt brain metabolism.
Radioactive contamination occupies a special place in the deterioration of mental functioning: our nervous system suffers greatly from its high level. The psychological impact of this factor aggravates the harmful effect, generating fear.
Scientific and technological revolution improved the material conditions of human habitation, but at the same time significantly reduced its margin of safety. A decrease in physical activity has led to disruption of the biological mechanisms of the human body.
Subjective reasons
Strong emotions are usually a defensive reaction to manifestations of the outside world. We get nervous if we are not confident in ourselves, in our present, we experience fear of the future, dissatisfaction with ourselves and others.
Any living organism, in the presence of a threat, responds with compression (muscle tension) - to become invisible, to hide so that the “predator” does not notice or eat.
In the modern world, this “predator” has been transformed into different images of the social and public environment: level of well-being, relationships with superiors, fear of responsibility, fear of criticism and condemnation, small pension, impending poor old age, etc.
These social “predators” scare us, we want to hide and not think about them, but our thoughts always return to unpleasant things willingly and spontaneously. From here it arises again and again nervous tension, which means the body instinctively contracts.
What happens to the body during nervous tension
Strong and prolonged emotions plunge the body into a state of stress: muscle tone increases, heart rate accelerates, digestion slows down, the stress hormone cortisol and the action and anxiety hormone adrenaline are released into the blood.
All internal resources are mobilized to overcome danger, the body is ready for quick action.
This defensive reaction is ancient form response, genetically determined and necessary for the survival of humans as a biological species. It involves physical activity, the body must work off “adrenaline”. And that is why physical activity helps with nervous tension.
Thus,
Nervous tension is always accompanied by unconscious muscle tension .
With constant nervousness and a sedentary lifestyle, muscle tone becomes chronic. A person seems to be encased in a muscular shell; movement within it requires enormous energy expenditure. Therefore, fatigue faithful companion nervous conditions.
Due to constant muscle tension, performance decreases, irritability appears, and the functions of the digestive, cardiovascular and other systems and organs are disrupted.
Signs of nervous tension. How to help yourself
Nagging pain in the back, lower back, neck, shoulder girdle. With any nervous overload, the tension of the skeletal muscles increases, while the muscles of the neck, shoulder blades and biceps bear increased load.
Bring your index finger and thumb together and clasp them tightly on both hands.
Do stretching exercises for the whole body and different muscle groups.
Massage your ankles, moving up to your thighs. Do the same for your arms, moving up from your hands to your shoulders.
Sleep disturbance. It is well known that the best and safest medicine for nervousness is sleep. However, if you go to bed with a load of problems, then your brain continues to solve them in your sleep, which does not allow you to fully rest.
There is no interest in love pleasures.
The subconscious of a person in a difficult life situation establishes a ban on receiving pleasure from life. So that he doesn’t get scattered and throws all his energy into solving problems.
This results in a contradiction:
a person in this state, on the contrary, needs positive emotions, namely the pleasure hormones endorphins produced during lovemaking, because these hormones protect the body from stress and minimize its harmful effects.
Refusal to engage in a favorite hobby.
All efforts are aimed at eliminating the cause of nervous tension (finishing a project, finishing an article, preparing a report, etc.), but there is simply not enough time or energy for the rest of life. The whole body is like a string, all thoughts are about one thing. This attitude towards the problem aggravates mental and physical discomfort.
Make it a rule to give yourself the opportunity to rest. Let your day off be a real break from all your problems. This will provide the necessary energy to solve troubling problems.
Repetitive actions:
tapping fingers, swinging legs, walking back and forth. This is a natural reaction of a person to emotional stress, this is how he tries to restore balance and calm down.
Help yourself with similar repetitive actions: you can walk up and down the stairs, touch your rosary, knit.
Even chewing gum has a good effect; chewing movements activate cerebral circulation, which increases resistance to stressful situations.
The state of nervousness is not alien to every person, especially given the high pace of life and the huge number of information flows. Under such conditions, even minor failures can lead to depression, apathy and other nervous disorders. In order to stop worrying about and without it, you need to learn to control your emotions. There are certain ways to help you calm down and stop being nervous.
Causes of nervousness.
The state of anxiety and mental anguish can be provoked by various circumstances. Each person has different values, and for this reason, different situations can throw him off balance. Often, a person himself heats up the situation by attaching excessive significance to things that are not worth it. Causes of nervousness can be:
- Dangerous situations that pose a threat to health or life;
- Fear of failure or, in fact, failure itself;
- Fear of looking inappropriate in front of others;
- on the eve of important events;
- Anxiety over conflicts and everyday trifles.
The occurrence of moral discomfort due to any stress factor is not physiological process, this is a psychological adjustment. From a physiological point of view, nervousness is associated with the properties of the nervous system, and from a psychological point of view, it is associated with personality characteristics. Thus, the tendency to be nervous is not a natural reaction to stress, but a specific person’s reaction to what is happening.
How to stop being nervous?
Thanks to hard work on yourself, it is possible to overcome the state of nervousness. The following ways will help you control your emotions:
1. Avoidance or elimination of stress.
If you know that a particular situation causes you to experience bouts of anxiety and negative emotions, then, if possible, you should avoid them in advance. If the situation arose spontaneously, then try to find a way to eliminate it. However, not all problems can be “run away”. This method is suitable if you are upset by a movie, communication with a new acquaintance, news in social network– close the movie, leave the meeting, go offline.
2. Distraction.
If it is impossible to use the method of avoiding negativity, this method will be appropriate. If you find yourself in an environment that makes you nervous, it's worth trying distraction techniques. A good option is mental distraction - thinking about something of your own, but visual distraction - contemplation on something extraneous - works even better. This strategy is suitable for meetings and travel.
3. Drink water.
A simple but scientifically proven method. A glass of water, drunk without haste, can trigger the body’s self-rehabilitation mechanism. The method is relevant in any situation.
4. Passion for an interesting activity.
This method is suitable if you cannot “let go” of the problem, if it torments and irritates you again and again. Techniques can include: reading an exciting book, knitting, drawing, computer games, active recreation. You should be interested in some kind of intrigue, courage, rapid development of events. In pursuit of new sensations, it is important to follow the rule - do not harm anyone else.
5. Water procedures.
Water is a healing agent for improving psycho-emotional state. Water, both literally and figuratively, washes away all the “dirt.” The following techniques can be used: taking a bath or shower (can be combined with music therapy and light therapy), visiting a sauna or bathhouse, swimming in a river/pond/sea. Even ordinary washing of dishes will help to distract you and bring benefits in the form of directly clean dishes and normalization of your state of mind.
6. Physical relaxation.
This method physiologically causes physical relaxation and, as a result, moral relief. Among the effective methods are: long walks in the fresh air, dancing, general cleaning, gardening, sports training, and destruction of old things.
7. Intimacy.
Sex is a great cure for the blues. Ideally, sexual contact should occur with a loved one, but other options are also acceptable. The main thing is to approach the issue wisely and not forget about contraception, otherwise the stress that you can experience after taking a pregnancy test will overshadow all other efforts.
8. Comparison.
It is enough to compare your situation with a worse case scenario. This method teaches you to appreciate what you have and realize that your situation is not worth such nerves. An effective method can be called for minor problems that are not related to health and a significant decrease in quality of life.
9. Positive outlook.
A stressful event should be assessed in a positive way. That is, you need to find the positives in the fact that this happened. Maybe thanks to this, you will get much more and pleasant events await you.
10. Laughter and tears.
These two opposite phenomena can bring moral relief. Although their intertwining is possible: laughter to tears, crying to laughter. Making fun of the problem itself or laughing about something else will lift your mood and help you move away from anxiety faster. Crying, the stronger the better, relieves stress. Even though in the process of sobbing it seems to you that relief is still far away, a new wave of emotions may wash over you, but after the hysteria ends, you will definitely feel better. With tears, toxic substances that are formed during stress are released from the body.
11. Account.
The standard method of counting to 10 will help normalize breathing and control the surge of negative emotions. The method is suitable for athletes, and in situations where you want to avoid conflict.
12. Work.
Passion for your responsibilities at work, additional tasks are very appropriate if you need to take your mind off the problem. This method is suitable for long-term stress.
13. Verbalization.
Maintaining personal diary, whom you trust with all moments of your life. Not everyone will like this method, but systematically writing down your thoughts on paper will help you get through unpleasant moments faster.
14. Communication with friends.
It is not necessary to speak out about a disturbing topic, especially if it is not significant. It’s better not to remember the unpleasant incident once again, but just communicate and enjoy it. But, as an option, discussing your problem is also acceptable. Friends will listen, it may be important for you, and they may advise you on something else.
What methods are better not to resort to?
There is a group of methods that have only an apparent positive effect on combating nervousness:
- Drinking coffee
- "Sticking" problems
- Smoking
- Drinking alcohol
- Taking drugs
Perhaps these methods will help to overcome stress, but their use, especially in large quantities, brings enormous harm to health and, ultimately, to a person’s entire life. Therefore, in the balance, the harm significantly outweighs the benefit.
It is very important to learn to live without burdening yourself with worries about trifles. Your health depends on this useful skill, since frequent nervous breakdowns can lead to its deterioration.
In this article I will talk about how to stop being nervous. I will explain how to remain calm and cool in any life situation without the help of sedatives, alcohol and other things. I will talk not only about how to suppress states of nervousness and calm down, but I will also explain how you can stop being nervous in general, bring the body into a state in which this feeling simply cannot arise, in general, how to calm your mind and how to strengthen nervous system.
The article will be structured in the form of sequential lessons and it is better to read them in order.
When do we get nervous?
Nervousness and jitters are that feeling of discomfort that you experience on the eve of important, responsible events and activities, during psychological stress and stress, in problematic life situations, and you’re just worried about all sorts of little things. It is important to understand that nervousness has how psychological so and physiological reasons and manifests itself accordingly. Physiologically, this is connected with the properties of our nervous system, and psychologically, with the characteristics of our personality: a tendency to worry, overestimation of the significance of certain events, a feeling of self-doubt and what is happening, shyness, worry about the result.
We begin to get nervous in situations that we consider either dangerous, threatening our lives, or for one reason or another significant or responsible. I think that a threat to life does not often loom before us, ordinary people. Therefore, I consider situations of the second type to be the main reason for nervousness in everyday life. Fear of failure, of looking inappropriate in front of people- all this makes us nervous. In relation to these fears, there is a certain psychological attunement; this has little to do with our physiology. Therefore, in order to stop being nervous, it is necessary not only to put the nervous system in order, but to understand and realize certain things, let’s start with understanding the nature of nervousness.
Lesson 1. The nature of nervousness. Necessary defense mechanism or hindrance?
Our palms begin to sweat, we may experience tremors, increased heart rate, increased blood pressure, confusion in our thoughts, it is difficult to gather ourselves, concentrate, it is difficult to sit still, we want to occupy our hands with something, smoke. These are the symptoms of nervousness. Now ask yourself, how much do they help you? Do they help cope with stressful situations? Are you better at negotiating, taking an exam, or communicating on a first date when you're on edge? The answer is, of course not, and what’s more, it can ruin the whole result.
Therefore, it is necessary to firmly understand that the tendency to be nervous is not a natural reaction of the body to a stressful situation or some ineradicable feature of your personality. Rather, it is simply a certain mental mechanism embedded in a system of habits and/or a consequence of problems with the nervous system. Stress is only your reaction to what is happening, and no matter what happens, you can always react to it in different ways! I assure you that the impact of stress can be minimized and nervousness eliminated. But why eliminate this? Because when you're nervous:
- Your thinking ability decreases and you have a harder time concentrating, which can make things worse and require your mental resources to be stretched to the limit.
- You have less control over your intonation, facial expressions, and gestures, which can have a bad effect on important negotiations or a date.
- Nervousness causes fatigue and tension to accumulate more quickly, which is bad for your health and well-being.
- If you are often nervous, this can lead to various diseases (however, a very significant part of diseases stem from problems of the nervous system)
- You worry about little things and therefore do not pay attention to the most important and valuable things in your life.
- You are prone to bad habits: alcohol, because you need to relieve stress with something
Remember all those situations when you were very nervous and this negatively affected the results of your actions. Surely everyone has many examples of how you broke down, unable to withstand psychological pressure, lost control and were deprived. So we will work with you on this.
Here is the first lesson, during which we learned that:
- Nervousness does not bring any benefit, but only hinders
- You can get rid of it by working on yourself
- IN Everyday life there are few real reasons to be nervous, since we or our loved ones are rarely in danger, we mostly worry about trifles
I will return to the last point in the next lesson and, in more detail, at the end of the article and tell you why this is so.
You should configure yourself like this:
I have no reason to be nervous, it bothers me and I intend to get rid of it and this is real!
Don’t think that I’m just talking about something that I myself have no idea about. Throughout my childhood, and then my youth, until I was 24 years old, I experienced big pain. I couldn’t pull myself together in stressful situations, I worried about every little thing, I even almost fainted because of my sensitivity! This had a negative impact on health: pressure surges, “panic attacks,” dizziness, etc. began to be observed. Now all this is in the past.
Of course, I can’t say now that I have the best self-control in the world, but all the same, I stopped being nervous in those situations that make most people nervous, I became much calmer, compared to my previous state, I reached a fundamentally different level of self-control. Of course, I still have a lot to work on, but I’m on the right path and there is dynamics and progress, I know what to do.
In general, everything I’m talking about here is based solely on my experience of self-development, I’m not making anything up and I’m only talking about what helped me. So if I had not been such a painful, vulnerable and sensitive young man and, then, as a result of personal problems, I had not begun to remake myself - all this experience and the site that summarizes and structures it would not exist.
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Lesson 2. How to stop being nervous about anything?
Think about all those events that make you nervous: your boss calls you, you take an exam, you expect an unpleasant conversation. Think about all these things, evaluate the degree of their importance for you, but not in isolation, but within the context of your life, your global plans and prospects. What is the significance of an altercation on public transport or on the road on a life-long scale, and is it really such a terrible thing to be late for work and be nervous about it?
Is this something to think about and worry about? At such moments, focus on the purpose of your life, think about the future, take a break from the current moment. I am sure that from this perspective, many things that you are nervous about will immediately lose their significance in your eyes, will turn into mere trifles, which they certainly are and, therefore, will not be worth your worries.
This psychological setting helps a lot stop being nervous about anything. But no matter how well we set ourselves up, although this will certainly have a positive effect, it will still not be enough, since the body, despite all the arguments of reason, can react in its own way. Therefore, let's move on and I will explain how to bring the body into a state of calm and relaxation immediately before any event, during and after it.
Lesson 3. Preparation. How to calm down before an important event.
Now some important event is inexorably approaching us, during which our intelligence, composure and will will be tested, and if we successfully pass this test, then fate will generously reward us, otherwise we will lose. This event could be a final interview for the job you dream of, important negotiations, a date, an exam, etc. In general, you have already learned the first two lessons and understand that nervousness can be stopped and this must be done so that this condition does not prevent you from focusing on the goal and achieving it.
And you realize that an important event awaits you ahead, but no matter how significant it is, even the worst outcome of such an event will not mean the end of your whole life for you: there is no need to dramatize and overestimate everything. It is precisely from the very importance of this event that the need to be calm and not worry arises. This is too important an event to let nervousness ruin it, so I will be collected and focused and will do everything for this!
Now we bring our thoughts to calm, relieve the jitters. First, immediately throw all thoughts of failure out of your head. In general, try to calm down the fuss and not think about anything. Free your head from thoughts, relax your body, exhale and inhale deeply. The simplest breathing exercises will help you relax.
Simple breathing exercises.
It should be done like this:
- inhale for 4 counts (or 4 pulse beats, you need to feel it first, it’s more convenient to do this on the neck, not on the wrist)
- keep the air in for 2 counts/hits
- exhale for 4 counts/beats
- do not breathe for 2 counts/beats and then inhale again for 4 counts/beats - all from the beginning
In short, as the doctor says: breathe - don’t breathe. 4 seconds inhale - 2 seconds hold - 4 seconds exhale - 2 seconds hold.
If you feel that your breathing allows you to take deeper inhalations/exhalations, then do the cycle not 4/2 seconds but 6/3 or 8/4 and so on.
You just need to breathe with your diaphragm, that is, with your stomach! During times of stress, we breathe rapidly from the chest, while diaphragmatic breathing calms the heartbeat, suppressing the physiological signs of nervousness, bringing you into a state of calm.
During the exercise, keep your attention only on your breathing! There should be no more thoughts! It is most important. And then after 3 minutes you will feel relaxed and calm. The exercise is done for no more than 5-7 minutes, according to how it feels. When practiced regularly, breathing practice not only helps you relax here and now, but also in general puts the nervous system in order and you are less nervous without any exercise. So I highly recommend it.
You can see my video on how to do diaphragmatic breathing correctly at the end of this article. In this video I talk about how to cope with panic using breathing. But this method will also allow you to get rid of nervousness, calm down and pull yourself together.
Other relaxation techniques are presented in my article.
Okay, so we are prepared. But the time for the event itself has already arrived. Next I will talk about how to behave during the event so as not to be nervous and to be calm and relaxed.
Lesson 4. How to avoid nervousness during an important meeting.
Pretend to be calm: even if neither your emotional mood nor breathing exercises helped you relieve tension, then at least try with all your might to demonstrate external calm and equanimity. And this is necessary not only to mislead your opponents about your state on this moment. Expressing outer peace helps to achieve inner peace. This works on the principle feedback, not only your well-being determines your facial expressions, but also your facial expressions determine your well-being. This principle is easy to test: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood before. I actively use this principle in my daily practice and this is not my invention, it is really a fact, it is even written about in Wikipedia in the article “emotions”. So the calmer you want to appear, the more relaxed you actually become.
Watch your facial expressions, gestures and intonation: The feedback principle obliges you to constantly look inside yourself and be aware of how you look from the outside. Do you seem too stressed? Are your eyes shifting? Are the movements smooth and measured or abrupt and impulsive? Does your face express cold impenetrability or can all your excitement be read on it? In accordance with the information about yourself received from your senses, you adjust all your body movements, voice, and facial expression. The fact that you have to take care of yourself in itself helps you get together and concentrate. And it’s not just that with the help of internal observation you control yourself. By observing yourself, you focus your thoughts on one point - on yourself, and do not let them get confused and lead you in the wrong direction. This is how concentration and calm are achieved.
Eliminate all markers of nervousness: What do you usually do when you're nervous? Are you fiddling with a ballpoint pen? Are you chewing on a pencil? Are you tying your left big toe and little toe into a knot? Now forget about it, keep your hands straight and don’t change their positions often. We don’t fidget in our chair, we don’t shift from foot to foot. We continue to look after ourselves.
Take your time: rush and bustle always sets a special nervous tone. Therefore, take your time even if you are late for a meeting. Since any rush very quickly disrupts composure and a calm mood. You begin to nervously rush from one to another, in the end you only provoke excitement. No matter how much you are rushed, do not rush, being late is not so scary, it is better to save your nerves. This applies not only to important meetings: try to get rid of haste in every aspect of your life: when you are getting ready for work, traveling in public transport, doing work. It's an illusion that when you rush, you achieve results faster. Yes, the speed increases, but only slightly, but you lose a lot in composure and concentration.
That's all. All these principles complement each other and can be summarized in the call “ watch yourself". The rest is specific and depends on the nature of the meeting itself. I would only advise you to think about each of your phrases, take your time with your answer, carefully weigh and analyze everything. There is no need to try to make an impression in all available ways, you will make one if you do everything right and don’t worry, work on the quality of your performance. There is no need to mumble and get lost if you are caught by surprise: calmly swallow, forget and move on.
Lesson 5. Calm down after the meeting.
Whatever the outcome of the event. You're on edge and still feeling stressed. It's better to take it off and think about something else. All the same principles apply here that helped you pull yourself together before the meeting itself. Try not to think too much about the past event: I mean all sorts of fruitless thoughts, what if I had performed this way and not that way, oh, how stupid I must have looked, oh I’m a fool, what if...! Just throw all thoughts out of your head, get rid of the subjunctive mood (if), everything has already passed, put your breathing in order and relax your body. That's all for this lesson.
Lesson 6. You shouldn’t create any reasons for nervousness at all.
This is a very important lesson. Typically, a significant factor in nervousness is the inadequacy of your preparation for the upcoming event. When you know everything and are confident in yourself, why should you worry about the result?
When I was studying at the institute, I missed a lot of lectures and seminars, went to the exams completely unprepared, hoping that I would pass and somehow pass. In the end, I passed, but only thanks to phenomenal luck or the kindness of the teachers. I often went for retakes. As a result, during the session I experienced such unprecedented psychological pressure every day due to the fact that I was trying to prepare in a hurry and somehow pass the exam.
During the sessions, an unrealistic number of nerve cells were destroyed. And I still felt sorry for myself, I thought that there was so much that had piled up, how hard it was, eh... Although it was all my fault, if I had done everything in advance (I didn’t have to go to lectures, but at least the material to prepare for the exam and pass I could provide myself with all the intermediate control tests - but then I was laziness and I was not at least somehow organized), then I would not have to be so nervous during the exams and worry about the result and about the fact that I would be drafted into the army if I I won’t hand over something, because I would be confident in my knowledge.
This is not a call not to miss lectures and study at institutes, I’m talking about the fact that you need to try yourself Do not create stress factors for yourself in the future! Think ahead and prepare for business and important meetings, do everything on time and don’t put it off until the last minute! Always have a ready-made plan in your head, or better yet several! This will save you a significant part of your nerve cells, and in general will contribute to great success in life. This is a very important and useful principle! Use it!
Lesson 7. How to strengthen the nervous system and how to stop getting nervous over trifles
In order to stop being nervous, it is not enough just to follow the lessons that I outlined above. It is also necessary to bring the body and mind into a state of peace. And the next thing I will tell you about will be those rules, following which you can strengthen your nervous system and experience less nervousness in general, be calmer and more relaxed. As a result of this you will understand how to stop being nervous over trifles. These methods are focused on long-term results; they will make you less susceptible to stress in general, and not only prepare you for a responsible event.
- Firstly, in order to correct the physiological factor of nervousness and bring the nervous system to a state of rest, you need to regularly. This is very good for calming the nervous system and calming the mind. I’ve written a lot about this, so I won’t dwell on it.
- Secondly, go in for sports () and take a set of health-supporting measures (contrast showers, healthy eating, vitamins, etc.). A healthy body has a healthy mind: your moral well-being depends not only on mental factors. Sports strengthens the nervous system.
- Walk more, spend time outdoors, try to sit in front of the computer less. Diaphragmatic breathing during a panic attack
A person constantly experiences some kind of emotion. Without them, he wouldn't even be able to take a step, they play so hard important role in our life. They can be different: both negative and positive. Some are able to control them, while others are constantly nervous and worried, not trying to change this behavior. But this is a completely unreasonable attitude towards yourself and your health. Because the habit of being nervous, even when there seems to be a reason for it, does not help to deal with a difficult situation, but only aggravates an already difficult situation. Besides this, there are many more reasons why, for your own good, you shouldn’t be nervous about whatever happens.
Why you shouldn't be nervous often
It is impossible to live life without shocks, troubles and joyful events. But if pleasant moments are worth experiencing, unpleasant ones clearly do not deserve to waste not only your time, but also your nerves.But unlearning being constantly nervous is not so easy. You can't do this without serious motivation. The fact is that changing a person’s behavior pattern - difficult task, because it takes years to develop. And it’s very difficult to take it and change it in an instant. No one is able to change if he does not understand why it is necessary, what benefit he will receive from it, what he will be saved from and get rid of. No matter how strong his desire and conviction that it will work out, he will not find the strength to overcome all the difficulties that stand in his way. Even if in a short time he manages to develop several correct habits, such as doing exclusively what he likes, no matter how strange and scary it may sound.
Therefore, before changing your usual way of life, you need to understand, realize and remember in advance what you are saving yourself from by deciding to treat what is happening differently.
Overreacting to troubles causes a host of health problems. First of all, this deals a crushing blow to the nervous system, which often becomes the very cause of a lot of psychosomatic problems and leads to various diseases, ranging from allergies, which can become chronic and turn into eczema, and ending with vegetative-vascular dystonia, which almost untreatable. In general, there is an opinion that the impetus for the development of any disease is nervous tension. So it is impossible to predict what the next nervous shock will lead to. But obviously not good. And over the years the situation gets worse.
True, the opinion that stress is always a threat to the body is quite controversial. According to the scientist Selye, who studied the nature of stress, negative impact It is not the stress itself that has the effect, but distress—stress that continues for quite a long time. It doesn’t matter at all whether it is caused by positive emotions or negative ones. It is very important to avoid prolonged tension. It is important to do everything to get rid of it as soon as it arises, by playing sports, listening to music, simply relaxing, or by solving the problem that gave rise to its appearance. You urgently need to distract yourself, do what you love, create an atmosphere of calm, coziness and comfort. 
It is not so dangerous to experience joy or sorrow for a short period of time, so you should not try to be a person who does not react to anything at all. Breaking yourself and turning into a soulless robot can in itself cause a lot of health and mental problems.
Any experiences to which an adequate response does not immediately arise become the cause of internal worries and tension. When an annoying situation arises, it is very important to respond to it in such a way that it does not leave any negativity behind. No matter how traumatic it is, you must either accept it as a given and adjust your behavior, or do everything to fight back, get rid of what frightens, hurts, upsets, offends or irritates.
Tolerate, reconcile, or pretend that nothing happened, but in your soul continue to feel resentment, guilt, fear, a desire for revenge - this is the first step towards neurosis and a huge list of diseases that arise in neurotics. Diseases of cardio-vascular system, pressure, problems with the digestive tract, muscle pain - this is just a small list of what awaits those who still do not understand why they should not be nervous often.
Pregnant women should not worry, as this will negatively affect the unborn child. This not only harms his health and interferes with his full development, but can also transmit excessive anxiety to him and make him a nervous and restless child.
For healthy people, the habit of worrying rather than solving the problem that has arisen, over time, threatens with a mandatory visit to a cardiologist, therapist and neurologist, and these are just a few specialists who will have to be visited in order to return to a normal lifestyle with the help of medications, or even stay alive. Even if at the moment you do not feel any health problems and are deeply convinced that you should not be nervous about those who already suffer from hypertension, have suffered a heart attack or stroke, think about it, but they were healthy before, it is unlikely that these are their chronic diseases. Why did they buy them?
Why is it bad to be nervous?
In addition to the danger to health, constant tension, feelings of anxiety, prolonged worries, and an overly emotional reaction to what is happening creates additional problems to those that already exist.When faced with unpleasant events, in a difficult situation, or offended by someone for something they did or said, people become completely immersed in their emotions. And they lose the energy and self-control necessary to accept right decisions. Instead of immediately reacting to what happened, doing as their soul tells them, they try to find the best solution to the problem, not taking into account that their reaction already suggests it. But, without listening to her, they try to act as their inner fears tell them.
When a boss is rude, few people tell him that they are uncomfortable with such attitude. On the contrary, in order to convince themselves to remain silent and not react the way they want, everyone begins to remember that they will lose their job, income, and they have a family, loans, utility bills, dreams, etc.
But they do not understand that although this may be true, and it is indeed better to remain silent rather than give a civilized rebuff, the anger remains inside. After all, you can get rid of him only by accepting as a fact that their financial security is possible only with this boss. And no longer allow his offensive behavior into your soul, realizing that he is a deeply unhappy person and his words should simply be ignored.
Similar behavior, when people do not want to fight those who, in their opinion, offend them, without taking for granted that thanks to unpleasant emotions they have the financial status that such an unpleasant job or marriage gives them, leads to the emergence of neuroses, and in advanced cases, to depression, from which it is very difficult to get out.
When a person ignores the small arsenal he has for solving emerging problems and tries to sit on two chairs at once, he dooms himself to a miserable existence. Nature has given us only two ways out. The first is to accept the situation. Don't put up with it, be patient, waiting for it to end. Namely, accept, like the sunrise and sunset, as something that exists and cannot be changed. And the second is to fight and defeat the enemy, eliminate from life what causes negative emotions, so as not to encounter it again or know in advance how to react in order to minimize the consequences. 
Whether you want it or not, you will have to make this choice so as not to be nervous anymore, not to experience anger, resentment, fear, irritation, anxiety, nervous tension, lack of self-confidence or self-confidence. Otherwise, emotional and professional burnout, chronic fatigue, asthenia, neuroses and, as a result, depression, which requires medication under the supervision of a psychiatrist and quite possibly in a hospital, are just around the corner.
Emotions, undoubtedly, will not disappear anywhere; they are an integral part of a person, an indicator of his attitude to what is happening to him and around him. But when a person is used to experiencing all the time negative feelings, making him nervous, he risks earning himself a whole bunch of diseases. After all, no matter how familiar it may sound, the aphorism that “All diseases come from nerves” very accurately describes the cause of the most dangerous diseases. And awareness of this should become the motivation that will allow you to become more balanced and calm, and learn to avoid irritants.
