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We cannot control the behavior of other people or the course of events in our work (well, except to a small extent). But we are able to control our own internal state by increasing our awareness. The practice of mindfulness will help with this. American psychologist, expert in the field of conscious communications Louise Altman tells.

The essence of the practice is that we focus our attention on emotions, feelings, thoughts, being fully present in the present, without making any judgments. American psychologist Daniel Stern, author of the book "Presence in the Present" 1, believes that the duration of the subjective perception of the present moment ranges from 3 to 10 seconds.

Practicing mindfulness helps in a variety of situations: for depression, insomnia, eating disorders and phobias, for recovery in the postoperative period, to improve family relations. However, we can use it to our advantage in all areas of our lives. Including at work, where we spend most of our time. But we will feel the effect of it if we practice persistently and consistently, because it takes time for favorable changes in the neural circuits of the brain.

1. Make a commitment to yourself to practice mindfulness. The first step on this path is to learn to become more and more aware of your awareness. In fact, mindfulness is the art of being an observer for oneself, noticing one's thoughts, feelings, behavior. But, as mentioned above, without giving anything estimates.

2. Start simple. Say to yourself, “Today I will be mindful of _____” and direct your attention to this aspect of your work throughout the day.

At work, take advantage of opportunities to show empathy and kindness. Colleagues also experience overload and need support

3. Start your day with a short mindfulness practice. The key to it is your breath. Instead of waking up and immediately jumping into the maelstrom of affairs, take a few minutes to yourself, observing how you feel, and determine your intentions for the current day.

4. If you tend to start your day fast, try to consciously…slow down your pace.. Even if you have to do a lot of things in a short period of time. At least your mind will be able to keep this race under control and you will be able to better manage your energy.

5. When you're at work, try to really listen to your colleagues. This means that during a conversation you direct all the energy of attention to the interlocutor and stop focusing on yourself and your current tasks at least for a few minutes.

6. At work, do not forget to celebrate other people's achievements, needs and difficulties; do not miss the opportunity to show empathy and kindness. Colleagues also experience overload, and they need support.

7. Pay attention to your body language. How are you sitting, what is happening with your back, shoulders, feet? There is nothing to say about the importance of being aware of your breathing - this is the key point of awareness.

Think about what kind of result you expect from this or that action - an important call, letter, meeting

8. Watch what and how you say. The words you use are the key to your physical condition. For example, you complain to your colleagues that you are overwhelmed with work - this is a signal to your brain that something unpleasant is happening or will happen.

9. Take a few minutes to think about what kind of result you want. from one or another of his actions - an important call, letter, meeting. Most of us act without having a clear idea in our minds of what exactly we want to achieve, that is, without realizing our true intentions.

10. At the end of the day at the office or in the evening at home, take time to practice introspection.. The most difficult thing here is to do without ratings. Reasoning and judgment are not the same thing. Learn to observe without judging.

Nobody says that practicing mindfulness is easy. But if we do not give up and continue to try these exercises, small changes occur in our lives at first, then they accumulate and gradually develop into habits that change our lives for the better. So why miss out on this great opportunity?

Learn more at intentionalworkplace.com

1 D. Stern Present Moment in Psychotherapy and Everyday Life (W. W. Norton, 2004).

Everyone once experiences stress, a considerable number of adult residents of megacities are chronically in this state. Despite the many external factors that contribute to getting stuck in negativity, it is necessary to learn effective ways to relieve nervous tension, otherwise psychological discomfort will soon be supplemented by serious problems with the health of the body.

The first signals of an overvoltage that has begun are rapid fatigue, a drop in performance. Nervous strain determines behavior: men become quick-tempered, give out excessively aggressive reactions, women are more whiny, irritable. Phrases are heard: "I'm tired, I need emotional relief." In hopeless situations with unrelenting pressure from negative factors, eating disorders are possible:,. Even immunity with a nervous overstrain begins to fail: the risk of catching a viral infection increases.

Common symptoms that signal a problem are heart palpitations, increased sweating, tremors in the limbs, and anxiety. In addition, if you don’t know how to relax and fall asleep, it’s probably time to relieve nervous tension.

The danger of nervous tension

Modern people are affected by many aggressive factors that cannot be controlled. For example, many people have to endure unnaturally close contact with strangers in transport, do not get enough sleep, get tired of an overabundance of unnecessary information, but do not take timely measures to protect their psyche. It is almost impossible for working people to eliminate negative factors, they do not know how to relieve nervous tension. For some time, a strong body adapts to difficult conditions, but it is important to take advantage of the tips on how to quickly relieve stress or nervous tension. If the conditions become chronic, they will cause serious consequences in the form of physical health problems. According to doctors, somatic diseases are exacerbated: stomach ulcers, psoriasis, and some types of tumors.

IMPORTANT: It is dangerous to underestimate the harm of a negative mental state. It is important to know how to relieve strong nervous tension, to prevent possible consequences.

Identification of the presence of a problem, necessary measures

Symptoms like headaches, fever can both indicate nervous strain and indicate the onset of colds, so it is better to entrust differential diagnosis to a specialist. In addition, psychological reactions are individual: a situation that makes one person exhausted and broken, will excite another, overcome with obsessive thoughts. Today there are effective directions on how to relieve stress and nervous tension. It's better to fight together.

How to relieve nervous tension: drugs

Anxious, how to relieve stress and nervous tension? Medicine is the fastest, surest way to help. under the influence of classical antidepressants, antipsychotics, it slows down, anxiety symptoms are removed.

IMPORTANT: Minus serious drugs - they can only be prescribed by a doctor.

The second group of medicines - pharmacy - is available for purchase independently. Drugs that relieve nervous tension in the adult type of "Afobazol" eliminate negative aspects by activating the work of the nervous system. In an unopened state, it is wiser to choose a similar drug without side effects in order to relieve nervous tension and anxiety.

To relieve nervous tension and anxiety, it is important to choose drugs rationally. Many sufferers buy "Corvalol", sold without a prescription, quickly giving a sedative effect. People do not take into account an important nuance: long-term use of Corvalol causes serious addiction.

It is important to understand how to relieve nervous tension without drugs? Help folk medicine. Tincture of the avoiding peony, valerian will help to calm down, improve sleep. These are the simplest, most effective means of relieving internal nervous tension.

Other methods of traditional medicine, alas, work only due to the placebo effect.

How to relieve nervous tension at home

Having chosen drugs that relieve nervous tension, it is worth additionally working on the problem at home. Learn special breathing programs. A physical break will be useful if you are interested in how to quickly relieve nervous tension. And the most pleasant way to calm down and relieve nervous tension is to give each other touches, to hug each other tightly.

Interested in how to relieve nervous tension in a child? Take the child's hands with an anti-stress pillow. Stimulation of the nerve endings of the fingertips is the best way to relieve the strongest nervous tension on your own.

IMPORTANT: If you note that independent methods have a temporary effect, contact a specialist.

Seriously worried about the question of how to relieve nervous tension, fear, anxiety? A dozen recommendations will definitely help.

1. A sure way to relieve nervous tension from the head is to massage the jaw daily: the lower part of the face is pinched when you have to endure negativity for a long time. Put eight fingers on the bottom of the jaw, make confident circular motions. From the center, gradually move towards the ears.
2. A delicious way to relieve nervous tension on the face is to use chewing gum. According to scientists, in the process, the level of cortisol, the stress hormone, decreases.
3. The Dale Carnegie method of emotional unloading works like this: analyze what is happening in detail, imagine the worst possible outcome, mentally live it, accept it. Such a technique of self-hypnosis, which allows you to relieve nervous tension, will relieve panic, and enough energy will be released to solve an urgent problem.
4. Need an emotional release? Exercises that program for success, happiness will help. When you wake up, tell yourself in the morning: “I am safe, positive, successful, everything will work out.” A lot of coaches share useful trainings for free - take a look at them carefully.
5. Make a corner of emotional unloading in the house, filled with your favorite, memorable things. Set up a rocking chair with a blanket and a reading book, or organize a cozy, warm window sill.
6. Ways of emotional unloading, which came from Japan, are advised not to suppress emotions. Annoying boss? Hang a hated portrait on the wall, throw darts! Draw a dictator in funny situations. Got angry at your spouse? Having bought the cheapest dishes, beat them.
7. Everyone has their favorite music that relieves nervous tension and reminds them of special moments. Set aside 10 minutes a day to listen.
8. Choose movies for emotional relief and once a week arrange a date with yourself in the home theater.
9. Change the scenery, walk along the quiet streets, admire the views. Switching to the contemplation of the beautiful, you will forget that you were worried about how to relieve nervous tension.
10. Get enough sleep! Healthy sleep works wonders.

Video - How to relieve nervous tension.

Conclusion

It is better to approach the question of how to relieve nervous tension in a complex way. The combination of drugs with independent methods of adjusting the condition will give the desired effect faster.

Many of us experience stress at work periodically or frequently. It's no secret that the effects of stress on health can be very serious. How to calm your nerves and help yourself survive difficult situations at work?

Agree that work is a serious source of stress for a modern person. Even if initially the vacancy did not talk about working in stressful conditions, then from time to time such situations still arise. The stress experienced at work makes a person too nervous, anxious, irritable, depressed, his blood pressure rises. sleep problems, premature aging, indigestion, cardiovascular diseases, exacerbation of chronic diseases can become. Stress, as you know, "beats" the nervous system, which is directly related to immunity. And if something prevents our immune system from working properly, we become vulnerable to infections. If you don't know how to calm your nerves, try our tips.

1st way to relieve stress: relax and refresh

To mitigate the effects of stress, take a short break to refresh yourself to replenish energy. Just do not look for consolation in food to eat up "on nervous grounds." It is enough to eat a small amount of a product that will help the body produce substances for the speedy victory over stress. It can be almonds, orange, avocado, salmon or spinach dishes. You can also drink a cup of black tea.

2nd way to relieve stress: massage

Massage of the earlobes is good for relieving stress and tension. There are many acupuncture points in our ears. You need to massage both lobes at the same time, with well-warmed hands. Continue the massage for at least a minute, pressing on different points for about 5 seconds.

3rd way to relieve stress: look for inspiration in the workplace

How to relieve stress if the end of the working day is still far away, and you don’t have the opportunity to leave for a while? In this case, the elementary organization of your workplace will help. True, you will have to take care of this in advance, in case of a possible.

Put on your desktop a photo of your favorite people, a postcard, a picture or an object that pleases the eye. You can fill the workspace with pleasant aromas, but follow the measure. Create a soothing music playlist on your computer in advance. In difficult moments, look at pleasant photos and listen to music through headphones to come to your senses.

Also, start cleaning up your desk to calm your nerves. Throw away unnecessary papers and objects, neatly put things that you use in their places.

4th way to relieve stress: movement

Exercise is a well-known way to prevent the effects of stress. If possible, find a secluded place in the office where you can do a little exercise - swinging arms and legs, squats.

You can get rid of stress at work with a 10-20-minute walk.

5th way to relieve stress: dreams and meditation

Your fantasies will help. Just close your eyes for a while and remember your favorite vacation spot. Imagine the sounds, colors, smells that create a special atmosphere in this place.

Build perspectives for the future. After all, work is only part of your life. Be aware of the existence of other people and things that give you happiness and peace.

For meditation, look for a comfortable seat in a comfortable place. Put your hands on your knees, straighten up and focus on relaxing some part of your body. Now close your eyes and listen to the sounds and sensations as you inhale and exhale. Meditate for 20 minutes. This will help you get your emotions under control and relieve stress.

It is possible to restore the functions of the central nervous system after severe stress with the help of drug therapy, in particular, taking nootropic drugs (

For many people, the words "work" and "stress" are synonymous. For most, the thought of avoiding stress at work seems impossible. Don't worry, once you get in the mood for work, create a calming environment, and do simple relaxation techniques, you can instantly de-stress in the workplace.

Steps

Environment Improvement

Let your eyes rest. You can fill your workspace with scents, but don't overdo it. Put on your desktop photos of people and places you love, a favorite piece of art, or a postcard that will make you smile. Add to that a flower or a bouquet of flowers on a table and your workspace becomes visually appealing. Every 15 minutes, take your eyes off the monitor and look at your favorite items.

Add a documentary video relaxation in the form of a Japanese zen garden to your workspace. A zen garden will help you feel peaceful and relieve stress. Spend 10 minutes an hour admiring your garden or listening to the soothing sounds of a stream flowing through the sand. Taking care of a Japanese garden will allow you to calm down and take control of the situation. Also, a zen garden will allow your eyes to rest from the computer.

Organize your workspace. You won't experience as much stress at work if your desk is tidy. Make sure you don't have everything on your desktop. It should contain only the necessary things: a pencil holder, a notepad, a phone, as well as items you have chosen to make the workplace look visually appealing. Put everything neatly on the shelves and throw away pens that no longer write. The sense of self-control in work and life in general depends on the organization of your workspace.

• Take at least five to ten minutes a day to clean your desk. This rule ensures that arranged order is maintained.

1. Create an ergonomic workspace. If your workplace is organized, your body will not experience much stress. The same applies to the mind. If your hands hurt from typing, you can purchase an ergonomic keyboard or vertical mouse to relieve pressure on your wrists and fingers. Frequently used items should be close to you to avoid stress and not get lost in the search.

   • Adjust your desk chair so that you are looking directly at the monitor. You don't have to strain your neck to peer at the screen or turn around.

2. Consider purchasing an alternative desk chair. If you don't have a wheelchair, you can purchase one to keep your body in an active position while you work at your computer. If you turn around in your chair, you can have some fun, and the work will become less monotonous. Research hasn't proven that a gym ball helps improve posture, but sitting on a ball can help keep you entertained and free to move.

   • If you find it painful to sit on a chair for a long time, you can consider the option of an adjustable table. You will improve your posture and be able to feel calm in the workplace.

3. Enjoy the soothing scent. You can enjoy the scent of sage (if your work schedule allows it) and let the natural scents bring peace to your work environment. If you place a vessel of aromatic mixtures on your work table, you can bring something of your own to the surrounding atmosphere and relax your body and mind.

   Let in more light. Make sure your workspace is filled with soft, calm light. You need to be able to see well and stay alert, but strong lighting (especially fluorescent) can irritate and disturb you. A table lamp with soft lighting and a frosted shade can reproduce the soothing flicker of a real candle.

   • If your office has a window, try to sit as close to it as possible. It is better to sit with your back to the window so that natural light falls on the desktop.

   Set your mind at ease

   1. Imagine your favorite vacation spot. If everything is too difficult at work, close your eyes for a couple of minutes and remember your favorite vacation spot. Try to remember the smells, sounds and taste sensations that created the special atmosphere of this place. When emotions begin to overwhelm you, mentally return to this place. If your desktop captures a moment of relaxation, it will be easier for you to remember everything.

      • If your budget allows you to return to your favorite vacation spot from time to time, your life at work and after the work day will become calmer.

   2. Make friends with your colleagues. Maybe you're stressed at work because you've been hiding in your shell with no one to talk to during the day. You don't have to make your co-workers best friends. You can meet them during your lunch break or over a cup of coffee. You will understand that you are in the same pot with these people, and they will be able to understand your experiences.

      • Friendliness and a smile will help you not only make friends, but also soothe your soul.
      • If you get to know your colleagues better, you will be able to laugh with them from time to time, and laughter is known to relieve stress.
      • If you make friends with one of your colleagues, you can open up to him about being stressed. You won't feel so lonely if you open up your feelings.

   3. Build perspectives for the future. When you're overwhelmed with emotions because you didn't do a job, were tired, or didn't get what you wanted to do, sit back, take a deep breath, and tell yourself about your plans for the future. Sometimes it seems that work takes all the time, but in the end, work is not a matter of life and death. Of course, there are professions that involve a risk to life.

      • Remind yourself that there are other things that bring happiness and peace into your life. It could be your family members, friends, hobbies, or pets.
      • Although the phrase "It's not the end of the world" is used too often, you need to convince yourself that you do not respond well to stressful situations at work and are able to prioritize.

   4. Meditate. Meditate at your desk or on the floor for 20 minutes and you will be able to relax and take control of your emotions. To meditate, you need to find a comfortable seat in a comfortable corner. Put your hands on your knees, straighten up and focus on relaxing a specific part of your body.

      • Close your eyes and listen to all the sounds and sensations as you inhale and exhale.
      • Also, you can meditate right before work to make the day less stressful.

   5. Write down thoughts. Even if you're on your computer, you can pause to write down your thoughts. Write down the list of tasks for the day or information received by phone. Write down the words, even if they don't apply to your work. You can take your mind off the computer and rebuild in a positive way.

      Read a book. The results of the study proved that reading for six minutes a day helps organize thoughts and reduce the effects of stress. Of course, you won't be able to read an entire novel at work, but taking a break like this and reading 10 pages will put your mind at ease and you'll be able to complete your daily chores.

      • Together with your colleagues, you can start a reading club. Work will bring you pleasure, and you will increase the motivation to read.

   6. Control your workload. To calm down, you need to make sure that you are not overloaded with work tasks. You can try to manage your schedule by outsourcing some tasks to your colleagues to complete. Ask them for help with projects. You can even reduce the amount of work you've taken on.

      • Most likely, you are stressed because during the first few hours of work you are not so productive, and you have to rush everything and cut deadlines. To avoid this situation, make a work schedule. It will help you complete your assignments on time.

   7. Make work more fun. If you want to enjoy the process of work, you will be able to come to work with pleasure, have an easy day at work, and come back the next day with a light heart. Even if you think it's impossible to make your work interesting, you can treat your colleagues, treat yourself to a delicious lunch once a week, or reward yourself with reading an excellent romance novel or a delicious cake for completing a specific task.

      • Even if your thoughts about work are positive, these tips will bring even more variety, and you will no longer perceive work as a source of stress.

   8. Have lunch. Even if you think that lunch is a waste of time that distracts you from doing the necessary tasks, lunch will make you happier and relieve stress. You will be more focused and productive in the workplace. In addition, a lunch break will help you take your mind off a difficult task and tune in to the continuation of the working day.

      • Even if you dine alone, don't dine at your desk. You won't feel like you're on your lunch break. Even if you went to the nearest cafe to eat a salad, you will calm down.

   9. Listen to soothing music. Create a playlist to help you calm down. It doesn't matter if it's your favorite Enya CD or music by Mozart or Beethoven. Listen to music on headphones or at your desk so you don't disturb anyone. You will calm down and stop worrying about the upcoming trials.