Being nervous is harmful, we already know that. But what exactly is the harm, and what happens to the body when a person is nervous? We decided to find out.

What's happening?

At the moment when a person’s internal self-control fails and he begins to get nervous, the whole body begins to get involved in the process. At the very beginning, a person experiences a spasm of blood vessels and muscles, which begin to contract involuntarily. These spasms provoke minor movement internal organs, which is nevertheless enough to compress the blood vessels. Because of this, blood stops flowing to the organs in the required quantity, which leads to oxygen starvation. This is exactly what becomes common cause migraines.

In addition to the above-mentioned difficulties, a hormone begins to be produced in the body of a “nervous” person, which subsequently poisons and destroys the body. This is the well-known hormone cortisol. As often happens, what should initially help us in some circumstances can be very harmful in others. It's the same story with cortisol. Playing a key role in defensive reactions body, is released “idlely” in large concentrations and is often capable of destroying brain cells and muscles.

What to do?

Regardless of the situation that shook your calm, or your state of health, when a person is nervous, the same mechanisms occur in the body. Another question is, what if a person initially cannot boast good health, then constant stress and nervousness can significantly aggravate the situation. Therefore, you should practice stress resistance. The first tip: take “anti-stress” microelements, which are potassium and magnesium.

Second tip: breathe deeply. This helps not so much morally as physiologically: you saturate your brain cells with the missing oxygen. Third tip: build up stress resistance. Practice proves that habit and discipline extend to the body's response to stress.

It has long been established that some people can work calmly under conditions of severe psychological pressure, while others begin to get nervous over any trifle.

When you need to change your attitude towards the world

How often we would like to remain calm, balanced and unperturbed under any life circumstances. But, unfortunately, this is not always possible. If, in principle, you react to most situations with restraint, and lose your temper only for serious reasons, then there is no reason to panic. It is vitally necessary to change your attitude towards the people around you, the world and things in the following cases:

• any situation causes a negative outburst of emotions in you;
• Only sedatives can calm you down;
• any conflict causes intense feelings;
• solving a non-standard problem drives you into a state of panic;
• you ask yourself questions: “how to learn to be less nervous or not to be nervous at all,” “what to do if I feel out of breath when I’m nervous,” etc.

IN Everyday life conflict situations and all sorts of unpredictable problems are simply inevitable. Therefore, every person must learn to adequately respond to any environmental challenges. If this is not done on time, the consequences will be nervous breakdowns, prolonged neuroses, depression, from which there is only one way out - long-term treatment in specialized institutions, in which case you will have to swallow handfuls of sedatives.

Why does a person get nervous?

There is nothing strange or surprising in the fact that people are nervous, because modern realities In the fast pace of life, stress is a familiar companion (at work, in in public places, in queues and even at home). The whole problem lies precisely in how the individual perceives the situations that arise, how he relates to them and reacts to them. Quite often people do not realize that the problem is too far-fetched. Humanity loves to exaggerate the scale of conflicts, unpleasant or unusual situations.

A few simple rules to help you get out of a state of anxiety

Are you wondering “how not to be nervous”? The answer is quite simple and lies on the surface. You just need to change your emotional state better side. How to calm down and not be nervous? We must take as a basis, understand and accept one main statement, which is that hopeless situations actually doesn't happen. There are always at least two solutions to any problem. If you are not able to influence the situation, then you can only change your own attitude towards it. Also, when you get upset and nervous about something, you should think about whether this reason will bother you after a year. Most likely not, and if so, then what’s the point in wasting your nerve cells?!

Try to become to some extent, as today’s youth like to put it, a “don’t care” person, and then the result will pleasantly surprise you. You will notice that the world consists not only of white and black, but is also saturated with all the colors of the rainbow. You need to learn to look at the situation from a different angle. Have you been fired from your job? So this is wonderful - you have been given the opportunity to find a new, more promising or interesting job. When you begin to respond in a completely new way to emerging unpleasant situations, then after a while you will understand that there are simply no reasons left for excessive worries.

How not to be nervous

First of all, you need to introduce a rule for yourself: decide any problematic issue immediately after its occurrence. You should not put off their decision for a long time, as this leads to unnecessary anxiety. After all, unresolved issues tend to accumulate, and over time you will acquire new things to do. This will cause confusion. You won't know what to grab first and what to put off. Naturally, such a suspended position cannot but affect the emotional and mental state.

How to be less nervous

You need to learn to stop feeling guilty before people if you don’t act as they would like, to stop depending on the opinions of others. Whatever the situation, you should put your own psychological comfort first. Don't try to be good to everyone - it's simply impossible. Not everyone even loves gold. If you have refused to satisfy someone’s request, then there is no need to reflect on this matter. If you did this, then you had a reason to do so.

How to learn to maintain calm and self-control

One of the simplest, most reliable and accessible methods to quickly calm down and stop worrying about trivial matters is walking. A daily promenade, in addition to psychological comfort and harmony with yourself, will give you great mood and will have a positive effect on physical health.

Excellent photography negative influences stress and anxiety, contemplation of fire and water, animal behavior, as well as communication with wildlife.

If you are faced with an acute question about how not to be nervous at work, you need to solve it immediately! First, try keeping an aquarium with fish, and in situations that make you nervous, watch them. If this is not possible, the aquarium can be replaced with a plant. Buy a flower you like and take care of it. Seeing plants in pots gives people a sense of peace and tranquility.

Other ways to combat psychological fatigue

If you are haunted by an obsessive question: “I’m very nervous - what should I do?”, you need to remember the words of the old one, familiar to many from childhood piece of music“The song helps to build and live.” Singing is one of the simplest and effective ways relieving nervous tension. You can chant while getting ready for work or returning home, taking a shower, or performing other daily activities. The main thing here is not to think about whether you have a voice, whether you hit the notes, or how developed your hearing is. You sing for yourself! At this time, all accumulated negative emotions are released.

An equally relevant way, especially for those who are indifferent to animals and plants, is to take a relaxing bath. To achieve a quick and 100% effect, it is recommended to add various aromatic oils or oils that suit you to the water. sea ​​salt with various additives.

Have you tried all of the above methods, but the thought “how to learn not to be nervous” still haunts you? It is necessary to engage yourself in some hobby, become interested in something, and switch from the useless solution of unsolvable problems. Alternatively, you can start drawing or collecting stamps.

In extreme cases, you can resort to the help of pharmaceuticals. If you feel on edge, buy sedatives at the pharmacy. The latter are a dime a dozen today! Starting from valerian, motherwort tincture and Corvalol to the currently “promoted” sedatives “Persen”, “Novo-Passit”, “Cipralex”, etc. But do not forget that these are drugs, and their uncontrolled use can give rise to a lot of problems. In addition, many of them are available with a prescription. Therefore, it is still necessary to visit a doctor first. Qualified specialist will advise you on a truly effective remedy in this case. If you don’t have time to go to hospitals, at least consult a pharmacist.

Learning not to be nervous in a work environment

Colleagues avoid you because they consider you not always an adequate person, your bosses don’t trust you with new projects, are you tormented by the same obsessive question “how not to be nervous at work”? Remember: there is a way out, and more than one!

Quite often, misunderstandings at work, perpetually dissatisfied management, and nervous “always right” clients lead to stressful situations. At first, overexertion manifests itself in constant fatigue, then in increased irritability, and as a result we have a nervous breakdown. To prevent this, you should follow a few simple recommendations:

Did you know that a good imagination is the source of problems?

Situations that can be described with the words “I’m very nervous” are quite familiar to people with creative imagination. It has long been an established fact that people with good developed imagination much more often subject to excitement than subjects devoid of fantasy at all. This is due to the fact that when mentally solving any problems and analyzing options for resolving the situation, they very vividly imagine the picture possible development events. And these pictures turn out to be quite convincing. People begin to worry, fear and panic. The fear felt by such subjects is of an irrational nature. However, for people with a vivid imagination, the opportunity worst development events are transformed into the expected reality. The only thing that can help in such a situation is a kind of auto-training. You need to constantly repeat to yourself that nothing terrible has happened so far, which means it is unlikely to happen in the future. Therefore, this fear is premature.

Paper will endure anything

A well-proven method that solves the problem of “how not to be nervous” is the method of transferring troubles to paper. Most people worry more about non-existent, far-fetched problems. They are being chased intrusive thoughts, taking up a lot of energy that could be directed in a different direction. Therefore, many psychologists advise transferring all your fears and anxieties to paper. To do this, you need to take an ordinary sheet and divide it into two halves. In one column, write down all the problems that you can solve on your own without the help of other people. And in the other - fears about situations that you cannot influence. For example, fear of possible terrorist attack. Transferring irrational fears onto a piece of paper allows you to face them head on. This leads to the fact that a person understands that he is not able to change anything, so he stops worrying in vain.

Love saves the world

Everyone around knows and accepts the statement that the world is far from perfect. But why then do many people not want to give themselves the right to make mistakes? Nobody is perfect. People don't have to be perfect. We love this world with all its shortcomings and negative sides, so why can’t we love ourselves as we are? Self-love is the basis of harmony and mental balance.

Love yourself with all your physical and psychological disabilities, direct your internal energy not to anxiety, but to creation. Do something you've never tried before, like start embroidering. This type of needlework requires perseverance and measured movements, which promotes internal relaxation. And then the question “how not to be nervous” will never arise in front of you again!

When we talked about alcohol, we mentioned as one of its causes childish, “outdated” methods of relieving fear and tension, which for some reason were persistently preserved or “revived” in an adult. The same is true for eating excess food in stressful situations. By attacking food, an anxious person is likened to an anxious baby whose mother comforts him with a bottle or pacifier.

The process of digestion and the accompanying feelings of satisfaction give a temporary feeling that life is getting better. However, as soon as signals of increasing saturation cease to actively enter the cerebral cortex, the half-hour period of bliss ends. Anxiety arises again and pushes us to search for “additional sources of nutrition.” The more intense the stress, the more you need to eat to calm down.

What to do?
In any case, you need to reduce the impact of stress or switch your attention from it to other things and phenomena.
You can get a feeling of relaxation and satisfaction in a different way, but close to the “childish” one. Ask someone close to you to hug you, tickle you, pat you on the head, give you a massage, or whisper in your ear sweet words etc. Sometimes it’s worth removing from the depths of the closet old toy. Perhaps in the first moments you will so passionately want to tinker with her that you will be horrified at your “childishness”. But don’t worry - time passes against our will and desire, and, having fulfilled its therapeutic mission, the toy will be hidden again.

Dress warmly, stay warm. It’s best to wrap yourself in a fluffy fur coat with the fur inside (not for long in the summer). If you are cold, your body gives the command: “Get ready for winter! To gain weight!" The thicker the layer of fat, the less cold you appear to be and the more weight you gain.
To break the vicious circle, take the example of dancers and athletes - they often wear warm tights or sweaters to train on purpose to warm up their muscles faster. Purely psychologically, you replace extra layers of fat with excess clothing, and your need to store it in reserve gradually decreases. As for the fur coat specifically, its protective function is more effective, supported by the “memory of ancestors.” Archaic, but it helps!

Warm up not only from the outside, but also from the inside. Drink a glass of very warm milk with sugar, perhaps an infusion of soothing herbs. Naturally, alcohol is not meant. Squat down and look at the world literally from a child’s point of view, i.e. lowest point. Let everything seem big and tall to you.

Lie on your stomach and, resting your chin on your hands, look at the microcosm - carpet fibers, dust particles on the floor.
Imagine that you are an ant or other small creature. You have your own, completely different matters and concerns. What is the ant concerned about? What saves this little creature out of fear of huge world? What advantages do you have over the ant?

Try meditation: taking a comfortable position, imagine that you are a grain of sand flying in the vastness of the Universe. What is your stress and what is the Universe?
-Instead of eating, take a shower, go to the park or be in nature.
-Don’t lose sight of any of your goals, be persistent in achieving it.
To begin with, the goal may be modest. Often people prone to overeating consider success only what is significant to them. For example, lose 10 kg in a month. At the same time, they tend to ignore small steps towards the goal. And instead of praising themselves, they begin to worry about the lack of results, scold and reproach themselves. The same approach usually extends to other goals - people who love food are often maximalists. The skill of self-reward will help you cope with unnecessary appetite.

Be able to insist on your own in a dispute. Since people who are prone to excess weight, especially women, get used to being less noticeable and more often experience embarrassment and guilt, they are less likely to defend themselves. It is difficult for them to utter words that would indicate their hardness or aggressiveness; they get used to the “softness” of behavior. However, many people notice that when they manage to convince someone or successfully respond to criticism (hurtful words, accusations, etc.), their appetite disappears somewhere. Check if this works in your case. Does victory over someone or something give maximum effect? There is a high probability that this is the object that brings you the most concern.

Imagine the impression you make on others. What do you do to create and maintain this or that image (flexible, responsible, kind, etc.)? What impression would you like to make? What do you need to add to your arsenal to adjust your image in the desired direction? What happens when others react differently than you expect? What do you think their “correct” answer would be, that is, what you would expect?

If you are a woman, choose some beautiful outfits that will make you look as attractive as possible. It's not about the price, it's about highlighting your strengths and instilling a feeling of confidence. Talk to someone. If you are a man, argue and criticize. It doesn't matter whether it has anything to do with the problem that caused the stress or not. If you are a woman, discuss the problem from all sides in detail, just talk about it. These methods are far from exhausting the entire list.

Weight gain may accompany certain moments in your life. Draw a graph or simply write down the dates when you suddenly began to gain the most weight. What events in your life do they coincide with? With the beginning family life or separation? With the birth of a child or a change of job? There may be other, less common reasons for outbreaks of appetite, but you will most likely be able to detect certain patterns.

Process these stressful moments -- determine their pros and cons and their significance to you. Forgive yourself and other people for the mistakes of that situation. Play it again and again with different variations: mentally insert new words and lines into dialogues, add new ones characters, change the details of the situation.

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 the 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 related to the properties of our nervous system, but 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, the main reason for nervousness in everyday life I consider situations of the second kind. 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.
• Being nervous often can lead to various diseases(Meanwhile, 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 susceptible bad habits:, alcohol, because you need something to relieve tension

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 threatened by anything, 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 began to be observed, “ panic attacks", dizziness, etc. 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.

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 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 what awaits you ahead an important event, 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 most simple-minded people will help you relax breathing exercises.

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. At regular classes breathing practice helps not only to make 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 not 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 verify: when you smile at someone, you feel better and more cheerful, even if you were in a bad mood. 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? Tie it in a knot thumb and the little toe of the left foot? 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. No need to try to impress everyone accessible ways, you will produce it anyway if you do everything correctly 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, I 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 so much 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 all intermediate control tests I could provide for myself - but then I was dominated by laziness and I was not at least somehow organized), then I would not have to be so nervous during exams and worry about the result and about the fact that I would be drafted into the army if I didn’t do something I will pass, 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 not delay last moment! Always have in mind ready plan, 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 carry out a set of health-supporting measures (contrast shower, healthy eating, vitamins, etc.). IN healthy body 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