Nervousness, anxiety, depression, and anxiety are caused by the stress that a person goes through almost every day, and they are also issues that are very current in recent years because they can be the cause of various, serious, and chronic conditions and diseases.
However, to get rid of nervousness, we must first get to know it well, that is, find out what caused it, and accordingly apply "therapy" and try to improve the condition. That way we can prevent nervousness in the future.
In this text, we will try to answer the most common questions related to eliminating nervousness.
What is nervousness and what are its symptoms?
Nervousness occurs as a natural reaction to unknown, irritating - stressful situations.
When we are not sure whether we will do well in a task, we fail to deal with a problem that concerns us personally or we need to "face" an unknown circumstance or person, our body begins to produce high amounts of cortisol - a stress hormone.
Stress can often manifest itself out of nowhere, it is enough just to feel bad about something or to think about something that makes us uncomfortable. No person has not felt anxiety, inexplicable fear, inner restlessness, tightness in the chest, or "dumpling" in the throat at least once in their life. Some other symptoms of stress are:
Sweating hands
Short sighs
Shaking hands and kneeling (muscle tension)
Tics, and often cramps (first in the abdomen)
Problems with concentration (scattering).
These are the most common symptoms of stress and indicators that cortisol is starting to be secreted more and more in our body.
The good news is that there is a more or less simple solution to this problem, and we just need to learn a few tricks that will be of great importance to alleviate or completely overcome stressful feelings.
"Exercises" that successfully calm the nervousness
Our body becomes less and less immune to stress with age, but still to some extent retains the ability to self-regulate hormonal imbalances, primarily fatal cortisol. In doing so, the body needs a little help. The first thing you need to do is learn to, at least in the basics, recognize stressful situations, and find ways to deal with them.
Give your body enough sleep
A calmer and better quality sleep always comes in handy for tired muscles and an overloaded psyche. If you know you are under stress, first, try to get rid of it by getting some sleep. Sleep is the first step in encouraging normal hormone levels.
If that doesn't work for you, natural capsules for peaceful sleep and calming can help you relax your muscles and make sleep easier. In this way, you help the nervous system to relax and the brain to fall asleep faster.
Good preparation is half the job
If you know that a public presentation or presentation in front of a larger number of people is waiting for you, then it is good to prepare in advance for what and how to speak. Stand in front of a mirror, or front of a friend as you expose, try to be sure of what you are saying - believe it.
When we are confident in the work we do (the words we say) it is much easier to stay focused and resist distractions. Good preparation or confidence in the correctness of the decision gives us the "wind in the back" to face a situation that causes us nervous nervousness.
"Make" the body secrete adrenaline
You can signal your body to secrete a little adrenaline in various, non-aggressive ways. The basis of this item is taking care of your body, but also your overall health. The best way to give a quality "boost" to metabolism and adrenaline is to work out in the gym.
Regular workouts may not be the easiest way to get rid of stress right now, but they are the only and best way to deal with stress in the long run. Also, going for a massage starts fat metabolism and blood circulation in the skin, which results in better muscle reactions to stress.
Breathing and visualization exercises - the easiest way to relax
When you feel that your sighs are getting shorter, and some feeling of heaviness is pressing on your chest - stop breathing for 5 seconds, and then also for five seconds, exhale lightly into your mouth. This is a great breathing exercise, which scientists say acts directly on the hypothalamus and the central part of our nervous system, which later sends a "command" to the muscles to relax.
You will feel your heartbeat becoming more even and the stiffness in your arms and legs starting to leave you. You can repeat this exercise at any time, it is imperceptible, and it will work wonders.
Techniques such as yoga or meditation can also be very helpful.
Remember the moments of happiness
Visualizing something that pleases you or remembering the same kind of feelings that remind you of happy moments is a great and very simple mechanism of defense against stress.
Imagine being at sea, listening to the waves, or raindrops. Imagine even your pet - feelings of attachment and tenderness enhance the secretion of the happiness hormone dopamine, which we desperately need in stressful situations.
Don't be afraid to feel nervous - look at the bigger picture
You just thought you had managed to beat nervousness or anxiety attacks, and then you found yourself in a new, unfamiliar situation and that discouraging feeling knocked on your door again. This is one of the most common situations when people "kneel" again and indulge in stressful thoughts.
Now that you have managed to taste life without nervous attacks, it is very likely that you have developed the ability to rationalize fear and see the bigger picture. This will be the key to your success.
Foods that reduce cortisol secretion
When the body is under frequent bouts of stress, our nerve cells react. The body recognizes this and begins to secrete larger amounts of powerful cortisol, which makes us feel even more upset. This exposes you to a higher probability of problems with obesity, depression, impaired memory, and even heart disease.
However, relax. For all problems of this type, there is salvation in a regular and quality diet, in certain foods that are rich in minerals that relax muscles and regulate tension levels. Some of them are:
Ice and cold drinks
Herbaceous vegetables
Vitamin B
Vitamin C
Eggs
Fish and seafood.
Why is it important to get rid of nervousness?
As we have already mentioned, nervousness or anxiety can be the cause of other, much more serious (especially psychological) changes and conditions, which results in the emergence of new health problems.
Our body can defend itself from occasional stress, but chronic care and stress can seriously damage and destroy healthy habits, the health of the digestive organs, cause heart problems, and permanently damage the immune system. Inadequate leveling of other types of hormones due to the "crazy" cortisol can be manifested by changes in the skin, in the form of eczema or psoriasis.
When you feel that everyday experiences are starting to make you nervous, or grow into anxiety attacks, start thinking the way we suggested, and try to incorporate training, healthy eating into your daily routine, and try to think outside the box - in a better light.
Causes of stress: 7 main sources of stress
Causes of stress: 7 modern life is full of deadlines, frustrations, obligations, haste, so a life without stress is not even possible. We are all under stress sometimes, and for many people, stress has become a part of everyday life, and anxiety and nervousness are also not lacking.
What is stress?
Stress is defined as a negative emotional experience accompanied by biochemical, physiological, cognitive, and behavioral changes that are aimed at changing the stressful event or adapting to the effects it causes.
It represents every request for a new adjustment.
7 basic sources of stress:
Excessive worry
The first and biggest cause of stress is the worry. A worry is a long-lasting form of fear caused by indecision. Often people learn to take care of one of their parents and, by repeating the pattern of that worrying behavior, they become constantly worried. They are constantly worried about something, almost all the time. And the worry of any kind affects the decline of immunity and makes you susceptible to all kinds of diseases, from colds and flu to serious infections. Your ability to stop worrying is the starting point for taking a healthy, balanced stance so that everything you do gives you far more satisfaction.
Lack of a clear goal
Another cause of stress lies in the lack of meaning and purpose in life. In a word, there are no clear goals that a person should strive for. The main source of stress in work is a poor organization of time, which is always caused by unclear goals and priorities. You cannot plan your time extraordinarily and efficiently if you are not sure what it is that you want to accomplish. Your mind is designed in such a way that you feel satisfied with yourself only when you work on achieving something important to you in life.
Leaving things in half
Each of us feels "an irresistible need for the team to finish what it started" or "the desire to finish the job". We feel happy and satisfied when we finish the job, or when we reach the goal. And we are unhappy and under stress when we leave something unfinished or unfinished. Starting work on something that then remains unfinished, or only partially done, can cause you a lot of stress.
Procrastination is the most common example of unfinished business. Whenever you procrastinate, especially important tasks, you experience stress. And the more important the task or responsibility, the more stress you experience, and the more you lose your peace of mind. This stress eventually manifests itself on the psychological level in the form of insomnia, negative emotions, mild upset, and the appearance of panic attacks.
Fear of failure
This fear is usually manifested through indecision, concern, and worry. Fear of failure is a learned reaction in childhood. Everyone is afraid of some things to some extent. Fear makes you cautious, which is good when you are moderate in it. But when the fear of failure takes over too much, it can become a major obstacle on the path to your success and happiness. When you face your fears and move towards them, they begin to disappear and diminish. But when you get away from the person or situation you are afraid of, the fear gets bigger and bigger.
Fear of rejection
This fear occurs when you care too much about getting confirmation from other people. Fear of rejection is usually learned very early in childhood as a result of a pattern of behavior in which parents "condition love" on the child.
Denial
Denial lies at the very core of stress, accidents, and psychosomatic illnesses. Denial is the action of a person who refuses to face an awkward reality. This happens when you do not want to admit that there is an area of life in which you suffer from failure. Then you refuse to see it and pretend that everything is fine. Denial of part of reality triggers insomnia, headaches, digestive problems, depression, outbursts of anger, and anxiety.
Anger as a cause
Anger is perhaps the most destructive of all emotions. Outbursts of anger can cause heart attacks, strokes, ulcers, migraines, asthma, and skin diseases of all kinds. Uncontrolled anger destroys marriages and relationships, destroys the personalities of developing children, contributes to the loss of jobs and careers, and is a source of more misfortune than any other emotion.
Now that we are familiar with the basic "triggers", let's see what the basic signs of stress are.
How to recognize stress?
Stress manifests itself in different ways, and that of course depends on the phase of stress and the duration of the stressful situation.
The main stress symptoms: headache, fatigue, insomnia, anxiety and restlessness, depression, frequent panic attacks, changes in eating habits, appetite, withdrawal from society, lack of concentration, insecurity, and less self-confidence, decreased immunity.ain sources of stress
How to get rid of stress and nervousness?
There are so-called "stress vitamins" and it is a B vitamin complex. They are important for the overall health of the body - they contribute to normal psychological function, help with insomnia, migraines, irritability, emotional instability, and increased stress, improve concentration and memory, reduce confusion and disorientation.
The advantage of taking vitamin B complex has been proven by numerous studies. In addition to quickly reducing your symptoms of stress and improving your immunity, it will also help reduce fatigue and exhaustion, and thus you will have more energy to perform daily activities.
Since depression and stress are closely related, it is important that as soon as the first symptoms of stress are seen, it starts to stop. Don’t let stress be the trigger and grow into anxiety or depression.
At your disposal are natural antidepressants based on S - adenosyl methionine, which has no harmful side effects and is not addictive. And you will finally be able to get rid of stress, depression, and anxiety without causing any consequences.
be calm and composed both for a healthy life and for others around you.
Love is medicine and spiritual calm
Great one