Stress is the body's natural response to a stimulus that helps us cope with environmental variability in order to return our lives to stability. In a stressful situation, changes occur at the physiological level, correspondingly at the psycho-emotional level - there is a lot of energy to overcome the stimulus.

We offer methods for quick calming down:

Method 1. "Square"

Close your eyes and mentally draw a square. Focus on the upper right corner of the shape and on the count of 1-2-3-4 take a deep breath. Next, move to the left corner of the square and hold your breath on the count of 1-2-3-4. Then go to the lower left corner and exhale on the count of 1-2-3-4. So go to the lower right corner and repeat the breath again. Breath holding - exhalation. Circle the square like this a few times using this technique and you will quickly return to a state of equilibrium.

Method 2: Search for colors

Choose one color and in complete silence look for objects of that color for a few minutes. This exercise helps you defocus from what is toxically draining your energy.

Method 3. "Fist"

Make a fist with the thumb curled inward. Exhaling calmly, taking your time, squeeze harder. Then, relaxing your fist, take a deep breath. Repeat 5 times. Next, try this exercise with your eyes closed.

Method 4. "Acupoint massage"

Massage with the index fingers of both hands (up to 10 times) the areas on the forehead between the eyebrows, on the temples and behind the ears.

Method 5. "Palms"

Rub your palms together until you feel warmth. It is the energy of strength. Next, "wash" your palms, massage the earlobes with your fingers, rub the ears until they are warm.

Method 6. "Abstraction in space"

A very simple and effective exercise. Close your eyes, focus on the surrounding sounds. Listen to everything that is happening around you for a minute. You will hear many sounds that you did not notice before, and at the same time you will focus on your own perception "here and now".

Method 7. "Balloon"

Close your eyes, raise your hands up, get some air. Imagine that you are a big balloon. Stand in this position for 1-2 minutes, straining all the muscles of the body. Then imagine that a small hole has appeared in the sphere. Slowly begin to exhale while relaxing your hands, shoulders, neck, spine, and legs. Remember this feeling of complete relaxation. Do the exercise until you feel completely relaxed.

Method 8. "Soothing breathing"

This breathing will help relieve irritability and calm the nervous system. You need to breathe through your nose. Take a deep breath, making a sound similar to snoring. To do this, you need to squeeze the muscles of the throat a little. Exhalation should also be similar. Breathe like this for a few minutes and your irritation will lose its former power.

Method 9. "Relax"

With your feet shoulder-width apart, bend forward and relax. The head, arms, and shoulders hang down freely. Breathing is calm. Fix this position for 1-2 minutes, then rise up very slowly (so as not to get dizzy).

By using these methods in stressful situations, you help yourself to normalize your emotional and physical state.