It could be said that moments of crisis or stress are already part of the daily life of each of the people today, especially those who have entered the western rhythm of life or live in the largest cities. It is for this reason that controlling nervousness in these situations and putting into practice some tips for stress management is essential.
Keep in mind that stressful situations for social or emotional reasons can cause anxiety, tremors, despair, crying, sweating, among other symptoms. It is important that we respond quickly to circumstances like these, because at first glance they may seem like momentary situations, but stress can become chronic , bringing with it a large number of diseases that are “fashionable” today, such as chronic fatigue, the autoimmune diseases , fibromyalgia, and many other bodily ailments.
3 tricks to combat nervousness and stress
To get back to a state of normality before stressful situations or a sudden state of nervousness, you must focus on these 3 areas that we will discuss below and you will be able to balance yourself again, returning to a state of calm in a few minutes. Best of all, you don’t need anything other than your own disposition and body, everything is at your fingertips to relieve stress .
Gulp
If there’s a situation that makes you nervous, your mouth will almost immediately go dry. This occurs as a response of the nervous system that puts us on alert.
To reverse the nervousness, start moving your tongue to imitate the movement we make when chewing and thus you can generate saliva again. As soon as you feel that there is saliva in the mouth, swallow little by little until the nervous system balances again. This is a very effective trick that works quickly.
Breathe consciously
Keep in mind that breathing is not only a mechanism for living, but it also does not help regulate nervous balance. When you need it, try the following:
- Sit down, if it is not possible, do it standing up.
- Close your eyes and focus.
- The breath must first fill the belly and then rise to the lungs to fill the chest.
- Expel the air in reverse, so “deflate” your lungs and then the belly.
- Breathe slowly. Bring one hand to your belly and one to your chest to feel the movement.
- Do it without forcing it, let the chest fill naturally.You can use your imagination to create a place and space where you feel better, protected and calm, visualization helps to move our mind and focus to change the way we are processing our thoughts, this helped with conscious breathing is an effective method. to treat nervousness and anxiety .
Chest massage
In cases of stress, some people feel a tightness in the chest. It is recommended that you can try the following:
- Ideally, you should do the exercise lying on the floor or a bed.
- Bring the palm of your open hand to the center of your chest, above your breastbone.
- Put your other hand on top for pressure.
- Press to move the skin. It is not about a caress but about mobilizing the tissues of the chest that have been contracted by stress.
Move slowly in a circle.