How to calm yourself down in the fastest way?

Take a deep breath, stop what you are doing and find a quiet place to adjust yourself. Focus on your breathing. If you can't calm down, you might as well use other methods to distract yourself: listening to your favorite music, taking a hot bath, running, etc. You have to believe that time will pass and you will calm down.

Method 1: a method that can calm you down immediately.

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Stop what you are doing. The most effective way is to leave those factors that drive you crazy at once, for example, tell the person who annoys you that you have to leave. If it's a meeting at work, it's better to leave temporarily under the pretext of a meeting. Leave what bothers you and try to calm yourself down.

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Pay attention to your emotional changes. When you are nervous, anxious and angry, the sympathetic nervous system in the human body will make a series of reactions, such as adrenaline soaring. This will make your heart beat faster, your breathing faster, your muscles tense and your blood pressure rise. After leaving the factors that make you uneasy, pay attention to the changes in your body, which can help you stay in the present without causing the so-called "autonomic response" in your brain.

1, "autonomic response" means that the brain will automatically generate a program to deal with stimuli (such as stress). Once the human body receives these stimuli, the brain will automatically start the response program. Research shows that as long as we pay attention to the changes in the body, we can block the reaction program and prevent the brain from producing new reaction programs.

2. Just accept your feelings and don't judge them. For example, you are angry at someone's words, your heart beats faster and your face is red. All you need to do is acknowledge these feelings, and don't judge whether they are "right" or "wrong".

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Take a deep breath. When the sympathetic nervous system in your body is stimulated by external pressure, the first thing you should do is to calm yourself down. You can start by adjusting your breathing. Take a steady deep breath, let the body have more oxygen, make brain waves stable, and reduce the concentration of lactic acid in the blood, thus relaxing and calming down.

1, use the qi of the abdomen, not the chest. If you put your hand on your abdomen, you can feel it rise and fall with your breath.

2. Sit up straight, stand up straight or lie flat, so that your chest is open. You can't take a deep breath if you are listless and hang your head. Inhale through the nose 10 second, feel the lungs and abdomen filled with air, and then exhale slowly through the nose or mouth. Take 6- 10 deep breaths every minute.

3. Pay attention to the rhythm of breathing. Don't be distracted by your bad mood or other things. In order to stay focused, you can count the number of breaths you take, or repeat the words that calm you down.

4. When breathing, imagine a scene full of love and tolerance in your mind, let this warm current flow from your lungs to your heart, and then flow all over your body. When exhaling, imagine that all the pressure is discharged from the body with the air. Repeat 3-4 times.

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Relax your muscles. When you are nervous, your muscles are also nervous. Progressive muscle relaxation training is to relax some muscle groups after tension, and finally let these muscle groups relax. After simple muscle relaxation training, you will quickly discharge the pressure and tension in your body.

1. There are some simple progressive muscle relaxation training videos on the Internet for your reference.

2. Find a quiet and comfortable place with a little dark light to practice.

3. Lying or sitting comfortably. If the clothes are too tight, you can untie them or change them.

4. Focus on a certain muscle group on the body. You can start from the toes, from the bottom up, or from the forehead.

Try to tighten these muscle groups first. If you start with the forehead muscles, try to lift your eyebrows up, open your eyes to the maximum, and relax after 5 seconds. Then close your eyes tightly and relax after 5 seconds.

6. Relax other muscle groups after tightening in the same way, such as tightening lips for 5 seconds, and then relaxing lips for 5 seconds.

7. Relax other muscle groups after tightening in the same way, such as neck, shoulders, arms, chest, abdomen, buttocks, thighs, calves, soles of feet, toes and other muscle groups.

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Distraction. If you can, try to free yourself from worrying thoughts, because constant thinking will only make you fall into endless anxiety and pressure. Distraction can't solve the problem fundamentally, but it will at least give you enough time to calm down and figure out what to do next.

1, chatting with friends. Chatting with friends can release the depression in your heart and make you feel happy and relaxed. Studies have shown that under the same pressure, mice living in groups are less likely to suffer from ulcers than mice living alone.

2. Watch comedy movies or variety shows. Even this silly humor can help you calm down, but don't watch those satirical comedies or cold jokes, which may make you more angry.

3. Listen to light music. Light music with only 70 beats per minute (such as some classic old songs and Enya's "New Century" pop music) can ease your mood, while those passionate fast-paced music will only make you more upset.

4. Appreciate the pictures that can make you relax. Humans usually like to look at those small and lovely pictures, such as some small pets and babies. So looking at these pictures helps to create a "happy" mood.

5. find a place to shake your limbs, just like a puppy shaking its feathers all over, so that your mind can recover and think about what to do next.

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Other ways to relax yourself and relieve stress and irritability. These methods can make you feel comfortable.

Take a hot bath. Studies show that the warmth of the body has a soothing effect.

2. Use soothing essential oils, such as lavender and chamomile essential oils.

3. Play with pets. Petting cats, puppies and other pets can relieve mood and lower blood pressure.

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Touch your body parts. Studies show that friendly physical contact can produce an aphrodisiac in the body, thus greatly improving your mood. You can also hug (or have sex with your lover), in addition, your touch on the body will also have this effect.

1, put one hand on the heart, feel the skin temperature and heartbeat, and breathe quietly and slowly. Feel the ups and downs of your chest as you inhale and exhale.

2. hug yourself. Wrap your arms around yourself, put your palms on your upper arms, hold them tightly, and feel the warmth and pressure of your arms and palms.

3. Cover your face with your hands. Touch the muscles of your eyes and chin with your fingers, comb your hair with your fingers and do a scalp massage.

Method 2: further improve your calm ability.

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Re-examine your eating habits. The body and the brain are never independent individuals, but closely related, so your diet has a great influence on the emotional control ability of the brain.

1, reduce caffeine intake. Caffeine is irritating, and too much intake will make you too excited and anxious.

2. Eat foods high in protein. Protein can make you feel full for a longer time and keep your blood sugar stable. Lean meat such as chicken, duck and fish is a food with high content in protein.

3. Intake of complex carbohydrates and fiber helps the brain release serotonin, which is a relaxing substance in the body. For example, whole wheat bread, pasta, brown rice, soybeans, red beans and other fruits and vegetables are all good choices.

4. Don't eat foods with high sugar and fat, otherwise it will make you more depressed.

5. Drink alcohol in moderation. Alcohol has an inhibitory effect, so drinking will make you feel calm for a while. However, it may also make you more depressed, even depressed, and it will also destroy your sleep habits and make you more irritable.

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Exercise. Exercise makes your body produce aminophenol, which is a substance that will make you feel happy. The intensity of exercise does not need to be very high. Research shows that as long as moderate-intensity exercise, such as walking and gardening, can make you calm down, happier and more relaxed.

There are also some low-intensity exercises that require meditation activities, such as Tai Chi and yoga, which can effectively relieve anxiety and depression symptoms, relieve pain and improve health.

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Meditate. In the East, meditation has a very long history. Studies have shown that meditation contributes to the relaxation and comfort of the body and also helps to change the normal stress pattern of the brain. There are many forms of meditation, and "mindfulness meditation" is generally strongly recommended.

You can complete meditation activities at home, and there are many video and audio files of meditation on the Internet.

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Think about what makes you anxious. Usually many factors come together, and the last fuse makes you finally explode.

1, which distinguishes the main emotion from the secondary emotion. For example, if you make an appointment with a friend to go to the movies and the other person stands you up, you will feel hurt first. This is the main emotion. Then you may feel depressed, frustrated and even angry. And these emotions are your secondary emotions. Only after prioritizing can you further understand the reasons that make you uneasy.

2. Many times, you will feel complicated emotions and try to speak them out. Only by recognizing your emotions can you handle them better.

Usually, people are not calm because the development of things is out of their expected direction. You know, the facts are unpredictable, and nine times out of ten, life is unsatisfactory. With this understanding, you will be much calmer.

4. Don't judge your emotions. Accept emotions and try to understand them.

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Try to avoid going to scenes that will make you uneasy. It is inevitable that we will get angry sometimes, but we can try our best to avoid actively putting ourselves in an unpleasant environment.

1 can avoid these unpleasant scenes. For example, you don't like being stuck in traffic during rush hours? But who would like it? You can consider leaving early and returning late, or choose other routes.

2. Look at the problem from another angle. Seeing unhappy experiences as learning opportunities will make you more active, because through such experiences, you will gain experience in dealing with the same things in the future.

If you meet someone who bothers you, think about what bothers you. Do you sometimes become like them? Try to understand their motives. We are all human beings, and we all have bad moods.

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Express your feelings. There is no good or bad mood, and an angry mood is not necessarily bad. On the contrary, deliberately suppressing or ignoring emotions will be bad for your health.

1, accepting emotions will not make you feel sorry for yourself, let alone send them to others. Instead, you should realize that everyone has emotions, no matter good or bad, all you have to do is manage your emotions.

After accepting emotions, what you should consider is how to deal with them. For example, you invested a lot in a big project, but you didn't get the attention of the leaders. It is normal for you to feel angry. However, you can choose to let your emotions explode, or you can choose to calm yourself down by the methods introduced in this article.

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Spend more time with people who can calm you down. Research shows that other people's emotions will have a certain impact on themselves. If you often get along with anxious people, your anxiety index will also rise. And get along with people who are relaxed and calm, you will become more calm.

Getting along with people who are more supportive of you, being isolated or not being understood are also factors that increase the probability of unrest.

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See a psychiatrist or psychiatrist. People generally mistakenly believe that it is shameful to see a psychologist or psychiatrist, and they will not do it unless they have to. In fact, doctors can help you identify your emotions and advise you to deal with these anxieties and pressures in a more effective and healthy way.

Many institutions will provide psychological counseling and treatment services. For more detailed information, you can contact your local doctor or psychological counseling agency.

Method 3: Deal with situations that drive you crazy.

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Use STOPP method. This is the way to keep you calm. There are five steps:

1, stop the current behavior. In response to stimuli, we often have a natural stress response, which is usually harmful, so we stop for a while.

2. Take a deep breath. You will feel much better by using the deep breathing method mentioned above.

3. Observe and think. Ask yourself what you think now, pay attention, attack, feel, etc.

4. Look at the problem from another angle. Is your idea practical now? Or is it just your own guess? Is there any other way to look at this problem? How will your reaction affect the people around you? How do you want others to treat you? How important is this to you?

5. Adopt the most effective behavior pattern. Think about how your actions will affect yourself and others. What is the best way to deal with it? Adopt an effective behavior pattern.

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Avoid being too self-centered, that is, don't take yourself too seriously. Otherwise you will get angry and anxious more easily. Although we can't control other people's behaviors, we can at least control our own thoughts and behaviors.

1. Imagine, for example, that one of your colleagues often makes a hullabaloo about at you, which makes you very uncomfortable. The other person is really wrong. At this time, you have two choices: you can follow your usual thinking habits, or you can calm down and think about the facts from an objective perspective.

The natural reaction may be "Zhang San must have been very angry with me just now." What did I do wrong? I hate this feeling. " This kind of thinking is natural, but it doesn't help to ease your emotions.

3. A more beneficial response is, "Zhang San just scolded me, and this feeling is very bad. But he often loses his temper, which may be that his life is not satisfactory, or he may just be a grumpy person. I am not wrong, but he is wrong. " This kind of thinking can make you accept your current mood without making you feel too guilty.

Of course, telling you not to value yourself too much doesn't mean you have to swallow it. You can talk to the leader about Zhang San's smelly temper. You can't control other people's words and deeds, and it's often not aimed at you, so there is less anger and impulse when you think about it.

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Change the subject. If you and your partner keep biting the same question, you will get more and more excited. It would be nice if the debate could finally lead to a satisfactory result for both sides. If you just talk to yourself, you might as well change the subject.

1, the beginning of the topic change may be a bit awkward and strange. You can start like this. "I think you can see that we can't reach an agreement on this issue. Then how about we talk about the exciting basketball game last night? "

If the other party is still adamant, you might as well find an excuse to leave. You can use the first-person sentence, which will sound euphemistic, "I'm a little dizzy about this topic." Go ahead, I need to get some air. "

3. If you are overwhelmed, you can relax your head appropriately. Imagine yourself in a calm place. Of course, this is the worst plan, because this method will make you look absent-minded and make the other person feel that you don't respect him.

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Avoid exposure to too much negative information. Too much negative information will affect your way of thinking, learning and memory patterns. Constant exposure to negative environment will make you negative. Of course, it's normal to complain about your work and study occasionally, and complaining too much will make you more agitated.

1. What's worse, you are involved in a situation where someone complains about you, and you can't prove it or vent it. You can only be in endless anxiety and depression.

Like other emotions, complaints and negative emotions are contagious. Listening to others' complaints for 30 minutes in time will also make your body produce cortisol, a hormone that will make you anxious.

Try to think about what to do next time you encounter something similar. When something bad happens, everyone will feel depressed, but in the long run, if we can find better ways to deal with it, we can avoid similar things from happening again.

skill

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This is a very good way to get rid of the unpleasant scene temporarily, because no one will follow you to the toilet.

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Keep good things in mind. When unhappiness happens, you can think about these beautiful scenes, such as winning the first prize in the competition, the pet lying lazily in your arms and so on.

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If you like tea, you might as well have a drink. Tea contains L- theanine, which can improve your mood and keep you calm. But don't drink too much caffeinated tea, because caffeine is irritating and will make it more difficult for you to stay calm.