Periodic outbursts of emotions happen in the life of every person. Unfortunately, few people manage to avoid conflicts at work or at home, and simply situations that unbalance. Unfortunately, concepts such as anxiety, anxiety, and stress have long been an integral part of our lives. At the same time, we can experience a variety of emotions - anger, irritation, fear, intense excitement, bordering on panic. At such moments, we can only think about how to calm down quickly. And often, with all the desire, it is not possible to cope with their own emotions.
Meanwhile, there are a number of techniques for how to calm down quickly, which psychologists advise everyone to master. The ability to control emotions is simply necessary in the modern world. Of course, we are not talking about chronic stress or depression, but in the event of a sudden surge of emotions, these measures are very effective.
The most common advice that experts give is to switch attention from a traumatic situation to your own breathing. For example, take a deep breath and count to ten. It is advisable to master the method of "calming breath". In this case, you do not need to learn special techniques. Just control the breathing process, you can mentally say: “I take a breath, the air passes through the nose, enters the trachea, bronchi, and lungs.” And in the reverse order: "exhale carbon dioxide through the bronchi, trachea, nose."
How to calm down quickly in a critical situation? Often, during an emotional outburst of a person, a strong excitement encompasses, while trembling in the hands may appear, pulse and breathing become frequent . There is an "express method" to cope with stress. Try to strongly press the point of the so-called "ambulance", it is located above the upper lip, under the nose. It is enough to click on it for 3 seconds. The massage also helps with circular movements of the anti - stress point located in the center of the chin: 9 times clockwise and the same amount counter-clockwise. You can also knead each finger on your hands for 2-3 minutes.
There is an effective way to calm down quickly for those who often experience bouts of irritation. In such cases, grounding helps. As soon as you feel that you are annoyed, grasp the metal handrail with your hand, and the radiator; if you are indoors, put your hands under a stream of water. You can touch the trunk of a tree, stand on the lawn (although it is better to barefoot). “Grounding” in this way takes 30 seconds. In this case, take a sharp breath and a smooth slow exhale. Imagine how irritation goes into the ground and dissolves.
If circumstances allow, try to sit on a chair at the moment of nervous tension, relax and imagine the stream of water that is pouring on you. Take a deep breath and exhale and imagine in detail how the water, starting from the top of your head, washes away all the stress from you. Let the stream sink to the very feet. Exercise will take no more than 2 minutes, but the stress will decrease markedly.
Pregnancy Tips
Pregnant women are known to be especially prone to mood swings. Often you can hear from a future mother: "I can not calm down." Situations that a woman did not pay attention to during pregnancy can literally cause a storm of emotions. At the same time, many accuse themselves of incontinence, worry about a child who may be afraid of the emotions of her mother.
Many people know firsthand that it is difficult to control yourself at this time. And psychologists do not advise expectant mothers to be too zealous in the struggle with their own emotions. It will lead to nothing but additional stress. Increased emotionality during pregnancy is the norm. However, you still need to learn techniques that help to quickly calm down.
How to calm down during pregnancy? First of all, expectant mothers should also master the techniques outlined above. They will help to quickly remove emotional stress. In addition, experts advise to talk more often with the baby, explain to him the reasons for the poor mood of the mother, this will help calm both. The main thing is to understand that it is impossible to completely protect a child from negative emotions, and the feeling of guilt experienced by you, in fact, causes him no less anxiety than bursts of emotions.
Well, in order to get irritated over trifles as little as possible, take more walks in the fresh air, master the relaxation technique, devote several minutes a day to meditation and auto-training, or do yoga for pregnant women.