- Ways to calm down in a stressful situation
- Deep Breathing Technique
- Watching your emotions
- Jacobs Technique
- Counting technique
- How to relieve psycho-emotional stress during stress
- "Field of consciousness"
- "Thanks Diary"
- "Memories from the Future"
- How to distract yourself from negative emotions. Psychological advice
- Ways to prevent stress and tears
- Determining your attitude to tears
- Identifying the situation that provokes crying
- Determining the reason that makes you cry
- In assessing yourself
- Determination of the destructive impact of negative thoughts on the human psyche
- What to do if you have a sudden bout of crying
- Video about ways to calm down quickly
To cope with hysteria, calm down and stop crying, a person is helped by special physical and mental exercises that restore pulse and heart rate, as well as teach correct behavior and getting out of stressful situations.
Ways to calm down in a stressful situation
Psychologists consider tears to be a natural need for the human body, allowing it to remain physically and psychologically healthy, but only to the point when they are caused by the appearance of stress and turn into hysterics, accompanied by the onset of internal excitement, an increase in heart rate and intensity breathing.
Stress is a negative reaction of the body to psychological trauma or an unexpected negative an event that causes a sudden increase in blood pressure in the body, anger, rage, fear, or sadness.
Faced with an unforeseen situation, the human brain does not know how to respond correctly to what has arisen circumstance, provoking excessive secretion in the body of the hormone cortisone, which causes an increased heart rate and the appearance of hysteria. Simultaneously with the sudden cry, the brain is trying hard to find the solution necessary for this situation.
In psychological practice, there are several ways to deal with stress and tearfulness that has arisen against its background, aimed at reducing the amount of cortisone accumulated in the muscles, which can lead to the development of nervous overvoltage.
Deep Breathing Technique
Breathing will help a stressed person to calm down and stop crying. diaphragm, developed by the Soviet scientist phthisiatrician Buteyko Konstantin Pavlovich and helping relax your muscles. You need to start the exercise with a deep breath, lasting about 5 seconds, and requiring simultaneous inflation of the abdomen. After a short breath holding, an exhalation should follow, continuing for at least 5 seconds.
Diaphragmatic breathing according to the Buteyko method will fill the lungs with air and signal the body to calm down. This happens due to the release of neurotransmitters, which are responsible for all nervous reactions occurring in the human body.
You need to take deep breaths and exhalations at least 5-10 times. So a person starts the process of hyperventilation in his body, which improves blood circulation, reduces the pulse rate and relieves an attack of stress.
Watching your emotions
A technique developed by psychologists for monitoring one's positive and negative emotions will help a person to control attacks of stress, accompanied by strong crying.
By focusing on his feelings and the world around him, a person, according to experts, listens to sounds, smells and his breath, thereby helping to subside the tension that has arisen. At the same time, the individual needs to determine what negative thoughts provoke a crying attack and stop focusing on them.
This practice, according to a psychologist and specialist in the correction of mental illness, Yulia Vladimirovna Milova, helps to reduce the amount of stress-provoking adrenaline in the blood, calm the mind and reduce blood circulation pressure.
A set of physical exercises will help the individual to calm down and stop crying, allowing to release endorphins and distract from thoughts about the stressful situation. Exercise reduces muscle tension, improves mood, and helps you calm down. The set of distraction exercises can be anything.
Clinical psychologist Kozyrevskaya Irina Gennadievna suggests in this situation to focus on Jacobs training, focusing on the arms, shoulders and facial muscles:
|Exercise type||Technique for its implementation|
|Exercise for the hands||1. The hands of both hands must be tightly clenched into fists, held a little in this state and relaxed.
2. Spread your fingers as wide as possible. Fix in this state for a few seconds and relieve tension.
|Shoulder exercise||The shoulders should be lifted vertically up towards the ears. You need to fix the body in this position for 5-7 seconds, while focusing on the feeling of heaviness in the shoulders that appears, and then you need to relax the shoulders as much as possible.|
|Exercise for the muscles of the face||Closing your eyes, you need to close them as tightly as possible, hold them in this state, and then relax the muscles.|
|Eyebrow Exercise||With eyes closed, you need to raise your eyebrows to the maximum height. Fix them in this position, and then relax the muscles.|
The Muscle Relaxation Technique developed by Jacobs helps to utilize the accumulated cortisone in the muscles and reduce psycho-emotional stress. The specialist recommends performing the exercises regularly, repeating each of them at least 2-3 times, with a break between sets of 20 seconds, which will allow not only to achieve muscle relaxation, but also in the future will prevent the appearance stress.
To calm down and stop crying an individual will help relieve emotional stress based on preventing the fixation of the thought process on one, specific, provoking the appearance of a stressful state point.
In order to reduce the severity of anger, psychologists recommend taking a few deep breaths and slowly counting to 10. During this activity, you need to focus on counting, which will allow the brain to be distracted and stop producing adrenaline, which provokes impulsive reactions.
How to relieve psycho-emotional stress during stress
In psychology, a number of exercises have been developed to reduce the concentration of consciousness at one stress point and switch thoughts:
"Field of consciousness"
The essence of the exercise is to remember everything good that is or was in a person's life and say it out loud. As an example, think of a difficult and important job, friends or parents. According to clinical psychologist Irina Gennadievna Kozyrevskaya, the more a person remembers pleasant moments during the exercise, the faster his mind stops focusing on the stressor negative.
For a person under stress, clinical psychologist, Dr. Chloe Carmichael advises to put on paper the situation that upset him.
The specialist believes that an upset person does not need to write complete sentences, it is quite simple fix your current state on a piece of paper, describing it in one word or in several words, for example: “Pain and betrayal". According to the psychologist, expressing your feelings in this way helps the individual to calm down and let go of negative emotions.
Having calmed down, the individual, according to the specialist, needs to create a "Diary of gratitude", where he will write down every good thing that happened to him over the past day. Every day, the psychologist advises to write at least 10 thanks in the "Diary", recording even minor events, such as a smile or a compliment from a passer-by.
A similar habit, according to Dr. Carmichael, in the future, when a negative event occurs, it will make it possible to understand that a new problem is this is just one event, while many more pleasant things happen to a person every day moments.
"Memories from the Future"
A mini-technique developed by NLP specialists will allow an individual to expand the perception of time and requires him to imagine his life after a certain time interval - after 1 or 2 years. According to psychologist and business coach Yuri Viktorovich Shcherbatykh, the technique will help to see the desired future in perspective and answer the question "What will happen to the problem after this period of time."
Having formulated the desired perspective, a person, according to clinical psychologist Irina Gennadyevna Kozyrevskaya, needs to start moving towards it with the help of the "Time Line" drawn on the floor. The beginning of this line should be the current moment of life.
Having risen to the starting point, the individual should feel himself in the present, and then step further along the line, imagining that 1 month has passed from the present moment. Being at the next point, a person needs to imagine exactly how his life has changed and what happened to the stressful situation existing in the present.
Moving in this way, a person, according to a specialist, focusing on the principles of modeling reality, helps your brain to look for possible solutions to the problem that has arisen, while simultaneously forming its own techniques of positive thinking.
The essence of this technique is the ability of a person to deal with constantly returning negative thoughts by switching his attention from the problem that has arisen to other, important, but pleasant things.
Clinical psychologist, author of the book "Nervous Energy", Dr. Chloe Carmichael advises his patients to compose a list of 5 important thoughts for when your mind is under stress and needs "Reboot". This list can include any important but pleasant thoughts, reminding, for example, that you need to prepare for your own birthday or visit stores and purchase New Year's gifts.
Russian clinical psychologist Irina Gennadievna Kozyrevskaya also advises to draw up in advance a list of interesting cases for this case, which should be resorted to when negative thoughts appear.
The list, according to the specialist, can include absolutely any activity, such as exercising on cardiovascular machines or taking a hot bath. The main condition for this is that exercise must necessarily increase the level of the hormone serotonin in the body, which blocks the negative effect of oxytocin.
Meditation sessions based on the concentration of a person on his breathing and his thoughts will help the individual to stop crying. By focusing on his breathing, a person allows his thoughts to alternate with each other, gradually calming the body and nervous system.
According to the psychologist, a specialist in working with emotions, the creator of the course "Marathon of Meditations" Ekaterina Pribysh, daily 30 one minute meditation sessions help the individual to feel in control of their body and emotions even in a state of anger or anxiety.
How to distract yourself from negative emotions. Psychological advice
An individual, according to psychologists, can calm down and stop crying not only with the help of special practices, but by any physical means available to him:
- Listen to music to help the person focus and calm down. You can distract from obsessive thoughts by singing along to your favorite performer.
- Talk to a friend. Discussion of the situation that has arisen with a loved one will help not only look at the current situation from different angles, but will also have a calming effect.
- Make time for enjoyable and calming activities, such as reading books, taking pictures, doing handicrafts, or watching movies.
- Change the scene and go for a long walk to help restore your breathing rate and reduce your heart rate.
- Wash with cold water. The coolness will distract you for a few minutes and allow you to regain your breath. Cold water also helps relieve swelling around the eyes while crying.
- Play with pets. According to psychologist and systemic psychotherapist Boyarinova Svetlana, cats and dogs are considered one of the best helpers in overcoming any stressful situation. Communication with them, according to the specialist, helps people to calm down and stop concentrating on the problem that has arisen.
Practical psychologist, member of the international association for holistic practical psychology and psychotherapy, specialist in eating disorders Elina Tarutina, advises individuals who are faced with a stressful situation not to "seize" the problem with junk food (sweets, fast food), having made a choice in favor of a healthy nutrition.
A variety of fruits, vegetables, walnuts and seafood, according to the expert, contain a large the amount of endorphins that help not only fight stress, but also give the body the necessary energy.
The psychologist also advises avoiding products containing caffeine, alcohol and nicotine in a stressful situation. Substances related to stimulants, according to Elina Tarutina, have an exciting effect on the nervous system, increase palpitations and increased blood pressure, which not only prevents the body from settling down, but also provokes anxiety.
Ways to prevent stress and tears
Help in the fight against stress and the hysterical state that arises with it will be provided by the techniques developed by psychotherapists for preventing the appearance of tears, which include:
Determining your attitude to tears
A medical psychologist and specialist in short-term psychological counseling, Anna Mikhailovna Bernikova notes that women, on average, cry 3-5 times a month, and men - 1-3 times.
In addition, according to the specialist, the appearance of tears is typical when serious problems or difficult life situations arise, including the death of loved ones, divorce, problems at the workplace. In difficult periods of life, tears are a natural reaction of the human body and, according to the psychologist, practically uncontrollable.
Identifying the situation that provokes crying
Psychologist and specialist in psychoanalysis Karataev Vladimir Ivanovich notes that any stress or difficult life the situation may be accompanied by the appearance of tears, which is a natural reaction of the human psyche to what happened event.
If the appearance of tears is not associated with negative events and is accompanied by sadness, irritability, sleep problems and lack of appetite, a specialist strongly advises a person to see a doctor, since these symptoms may indicate the onset of depression, which can develop into a serious disorder psyche.
Determining the reason that makes you cry
The appearance of tears, according to a psychologist, coach and business trainer, author of the methodology "Techniques for dealing with stress" Yana Leikina, may not be facilitated only emergencies, but also various external factors, such as a sad song that reminds the girl of the young man with whom she broke up. The same can be true for photographs and various locations. In this case, avoiding the things provoking them will help prevent the appearance of tears.
In assessing yourself
To prevent the appearance of tears, according to psychologist and consultant Natalia Filimonova, will help avoiding conflicts and provoking situations, most of which are associated with low self-esteem person.
Determination of the destructive impact of negative thoughts on the human psyche
Memories of negative events of the past and a constant return to thoughts about them, according to a specialist in psychoanalysis Karataev Vladimir Ivanovich, leads to the appearance of hysteria and in the future can cause the development of depressive states.
Having decided on the list of what worries the person, it is necessary to talk about the situation that has arisen with loved ones and with a psychologist. Together with a specialist, the individual will be able to consider the current situation from different angles and, if necessary, will receive the treatment he needs.
What to do if you have a sudden bout of crying
To calm down and stop crying in a stressful situation for an individual, according to the medical psychologist Anna Mikhailovna Bernikova, will help:
- Applying to the neck with a towel dipped in warm water. After the hysterical state has passed, it is recommended to soak a towel in cold water and place it over your eyes or forehead. Such a measure will help to calm down and, if necessary, quickly fall asleep.
- The opportunity to cry, being left alone, thereby giving way to the accumulated negative emotions.
- Talking about a disturbing situation with a stranger (fellow traveler, passer-by).
- Talking to yourself in a calm, soothing tone.
- Communication with a pet.
- Regular journaling, in which you need to reflect all negative and positive emotions.
- Understanding that any unpleasant situation will be resolved sooner or later.
In order to avoid the appearance of tears in a public place, the specialist recommends that the individual raise their eyebrows high (as if feigning surprise). You can also try yawning or chewing on a piece of ice.
Excessive crying leads to dehydration, so after the tantrum has passed, the doctor recommends that the survivor drink a glass of water.
Hysterical crying can appear at the time of difficult life situations, becoming a natural reaction of the body to stress or occur when a person is psycho-emotional. To calm down and stop crying, an individual will be helped by the implementation of special practices developed by psychologists, distracting activities or a conversation with a loved one.
Video about ways to calm down quickly
5 instant tricks to calm down: