Many people are confused about the way to eliminate tension, that is, attending some important occasions will make us involuntarily nervous. This is a normal phenomenon, which reflects our psychological state and needs to be treated with normality. Let's learn how to eliminate tension together.
The method of eliminating tension 1 1, take a deep breath.
Before you do something that makes you nervous, take a deep breath, and then breathe in and out continuously, so that your tension can be squeezed out slowly with this breathing rhythm. Find a quiet place, stand still, close your eyes slightly, relax, take a deep breath, and say "1-2-3" in your mind: relax, relax. This can slow down the blood circulation, calm the mind and make the whole body feel relaxed.
2. Crispy snacks
If you don't have the habit of eating snacks at ordinary times, you might as well choose some crispy snacks to eat at stressful times. Because when we eat sweets or crispy snacks, we can make our brains feel relaxed. Many men choose to drink water when they are nervous, but urgency will make you more embarrassed!
3. chewing gum
Foreign researchers use EEG technology to scan and find that chewing gum can increase alpha brainwaves, and the decrease of alpha brainwaves is closely related to tension and anxiety. Foreign research on saliva cortisol also confirmed that when chewing gum, the level of saliva cortisol, which is directly proportional to the sense of stress, decreased significantly.
Step 4 blow your thumb
Experts suggest that the sympathetic nerve that controls the heart rate can be adjusted by breathing, and blowing the thumb can calm the heartbeat and eliminate tension.
Step 5 meditate
A study on psychosomatic medicine found that meditation and other decompression methods can reduce blood pressure by 5 mm Hg. Researchers at Mahesh Management University in Iowa, USA, have found that patients with cardiovascular and cerebrovascular diseases can reduce the probability of stroke by 47% by practicing closing their eyes twice a day and meditating for 20 minutes. Experts believe that this is because meditation can relieve physical tension and avoid the decline of immunity. Experts suggest spending 45 minutes meditating every day. It's shorter, but it's equally effective.
6. Listen to light music and classical music.
Music is not only a universal "language" for human beings, but also a good "psychologist". Music can release people's repressed desires and achieve psychological balance. Listening to music, especially light music or classical music, can adjust people's nervousness. If you listen to Beethoven's pastoral symphony, Haydn's suite "Water Music" and other elegant movements, the effect will be very good.
7. High intensity exercise for 33 minutes
A study by the University of Missouri found that 33 minutes of high-intensity exercise is the best way to relieve stress. Running fast, pedaling hard and punching sandbags are all good choices.
8. Dress up as a strange face
Find a slightly remote place to play a strange face, twist your lips, lift your nose and squint, and relax your facial muscles. If you can see your strange expression in the small mirror, you can't help laughing, and all the thoughts you care about will disappear.
9. Tell yourself repeatedly "I can do it".
When you encounter negative emotions, you can make positive self-suggestion according to the nature and characteristics of your mentality at that time. For example, when you are disheartened, say: I will come, I will come, I will come; Meditate when you are upset: calm, calm, calm; Meditate when you are nervous: relax, relax, relax, etc.
10, drink more orange juice.
The latest research found that adequate vitamin C supplementation every day can help reduce the stress hormone level of human body and achieve the goal of good health. Research experts also suggest that drinking two glasses of orange juice of about 250 ml every day can not only meet the body's demand for vitamin C, but also reduce mental stress.
1 1, imagination method
Imagine an endless sea, a boat slowly appears on the horizontal plane, carefree, as if the heart is quiet, feeling the cool sea breeze around your body, gently floating around you, and you enter the peace of mind.
12. Smile quietly for 2 seconds before speaking.
Afraid of talking? Looking at the audience with a smile and keeping quiet for 2 seconds can slow down the speech, make the audience more comfortable and relieve the tension.
13, comic pastime
You can flip through some exaggerated and funny comic works, which will make you feel cheerful and excited, regain your sense of superiority and restore your confidence.
14, many people drink coffee together.
Many people like to drink coffee to relieve stress, but British research experts have found that drinking coffee alone is difficult to eliminate tension, anxiety or nervousness, while drinking it with a group of people will make the stress subside.
15, simplify life
Try to arrange your own life and improve the efficiency of time use. Get rid of unnecessary social intercourse and spend time on important things. Keeping enough sleep, taking more rest and getting enough sleep are good ways to relieve anxiety.
The cause of nervousness
First, the degree of correlation with personal interests, future and destiny, the more you value it, the more nervous it is, and the degree of correlation is directly proportional to the degree of tension. Many people have this experience. At job fairs, they often feel nervous about the position they want to apply for most, and vice versa.
Second, the atmosphere of the civil servant interview examination room is easy to make people nervous. There are some norms in the interview of civil servants, and there are strict procedures and operating rules. In front of the examination room is the examiner's seat, followed by the discipline inspection and supervision staff, and in the middle is the examinee's seat. When the guide takes the candidates into the examination room, it will naturally produce a tense atmosphere.
Third, the difficulty of interview questions is directly proportional to the degree of tension, and the on-the-spot performance of candidates is inversely proportional to the degree of tension.
Therefore, it is best to let the brain "wake up" before the scene, in order to adapt itself to the environment, you can reach your destination earlier; Take a few deep breaths at the same time and think of something else to distract you. In addition, some practical tips also have a good effect on overcoming stage fright.
First, drink warm water before you speak. A few minutes before speaking, you can put a mouthful of warm water in your mouth and let it stay for a minute or two before drinking or spitting it out. This will not only lubricate your throat, but also help to relax the muscles of your tongue and mouth.
Second, I have a little thing in my hand. When the famous tenor Pavarotti performs, he always holds a small white handkerchief in his hand, which provides an outlet for his nervous mood and makes him look more energetic.
Once again, put your eyes in one place. The more you look around when you speak, the easier it is to be influenced by the emotions of the audience. Therefore, concentration can help you concentrate.
Finally, Carnegie, the father of success, once shared the secret of his speech: "Suppose the audience owes you money and you are the creditor, you don't have to be afraid of them at all." Although it looks like a joke, it can really enhance confidence and eliminate tension.
Food that can relieve tension.
Milk: Calcium is a natural stabilizer of nervous system. Studies have proved that when people are under certain pressure, calcium excreted through urine will increase. Therefore, candidates should pay attention to choosing foods with high calcium content such as milk and yogurt, which can stabilize their mood.
Banana: It contains a special substance, which can help the human brain to produce 5- hydroxytryptamine, making people feel stable and comfortable. Bananas are rich in potassium, which can keep neuromuscular excitability normal and make blood pressure normal. Magnesium contained in bananas can relieve fatigue and tension.
Citrus: Eating more foods rich in vitamin C can also balance psychological stress. The main sources of vitamin C are fresh vegetables and fruits, among which citrus fruits and tomatoes are the best sources.
Millet porridge: rich in amino acids and other high-quality protein, various minerals, carotene and so on. Drinking millet porridge regularly can regulate human endocrine and relax nerves.
Black tea: it can reduce the secretion level of stress hormones in the body. Drinking black tea every day is good for calming the nerves.
Ways to eliminate tension II. Almost all modern people are burdened with heavy work and life, especially those occupations with high risks or heavy responsibilities, which are more likely to make people nervous. This kind of tension is mostly due to incompetence, inability to relax and unreasonable work arrangements, which makes people unable to relax for a long time. When people are in this state of mental stress for a long time, the incidence of various physical and mental diseases such as hypertension, ulcer, cerebrovascular accident and myocardial infarction will increase significantly.
The following relaxation reaction method can be used to eliminate tension.
1, choose a quiet environment.
Choose a quiet and comfortable place, which is easy to concentrate, and then completely relax the muscles of the whole body, and gradually relax from the feet to the facial muscles.
2. Use psychological tools.
The transition from extroverted thinking to people's psychological needs requires stability and stimulation. For example, you can say a word or a word in your mind, breathe through your nose first, feel your breath slowly, and then say the word or the word to yourself slowly when inhaling. You can say "quiet", "quiet", "cool" and "relaxed"
3. A positive attitude.
When something or idea distracts you, you should ignore it. Turn your attention to your breathing and repeat these words or phrases.
4. Comfortable posture.
Relax, breathe and say what you just said, all in a very comfortable posture to avoid unnecessary muscle tension.
Health tips
Meditation is a good way to relieve tension, and it is suitable for most people. Taking 10 ~ 20 minutes every day to do this kind of activity will bring you very comfortable and remarkable results. Long-term practice is very effective in relieving long-term mental stress.