Teach you how to reduce stress

Do you often have trouble sleeping all night due to the pressure in life and work? Do you have a particularly difficult boss who makes your blood pressure rise every day? ?Do you overeat when you are stressed or have other bad habits? Here, mental health experts have listed ten types of stress dilemmas and ways to get rid of them, which I believe will be helpful to you.

Dilemma 1: When I feel stressed, I can’t concentrate and can’t do anything, what should I do?

Method: Try it on your wrist Put on a rubber band, and when your mind wanders, give yourself a hard bounce. At the same time, imitate the scene of filming a movie and shout "stop" to yourself. This very specific stimulation can help you interrupt your thoughts and return to the matter at hand. Come up. Then take 9 deep breaths seriously and count one by one. After counting, tell yourself that it is not too late to think about things on your mind after you have finished dealing with the matter at hand. Believe it or not, by the time you really focus on getting something done, your stress will have been reduced a lot.

Dilemma 2: My colleague (boss) is a very difficult person to get along with. He often embarrasses me. What should I do?

Method: When you feel angry or uncomfortable When you are respectful, you must be hard-pressed to get excited about anything. Try to imagine a situation like this: you are surrounded by a huge and impenetrable bubble. Just when you are about to suffocate, a cute dwarf appears outside the bubble, holding a slingshot, and smashes the bubble to pieces in one fell swoop. . This kind of thinking can make you realize when you are feeling stressed that as long as you are willing, you can get out of the conflict and regain control of everything about yourself. You have more relationships in your life that are worth enjoying. Afterwards, you can talk to the colleague (boss) again and ask him if he can consider the occasion and method of communication. If it doesn't work, and you can't give up the job, you can only comfort yourself by thinking this way: He must It's because he encountered too many unpleasant things that he has such a weird temper. You can also share your feelings with other colleagues, and finding out that others are in the same situation as you can also make you feel a lot better.

Dilemma 3: I always feel stressed about the same type of things over and over again. How can I stop this situation?

Method: A stress reduction method widely used by American psychologists The technique is called Eye Movement Technique (EMT), and the specific method is: focus on the thing that makes you feel stressed until you think your worry level reaches above 6 degrees (completely intolerable is 10 degrees), then, keep your head Stay upright and quickly move your eyes between two objects on the left and right 25 times. Then, reassess your stress level and it has dropped by at least two degrees; repeat the eye movement again until the stress no longer affects your normal functioning. Experts say that the principle why eye movements can reduce stress has not yet been clarified, but what is certain is that every time you do such an exercise, the stress-reducing effect will be enhanced.

Dilemma 4: When I feel stressed, I get a splitting headache. What should I do?

Method: A lack of magnesium in the blood will constrict the blood vessels in the brain, causing headaches. , so to avoid frequent headaches, you can take magnesium supplements to ensure a daily intake of 350 milligrams of magnesium. Secondly, muscle tension can easily cause headaches. Please insist on massaging your head and shoulders for 10 to 20 minutes every day. Finally, applying cooling oil to your forehead and temples can also relieve headaches.

Dilemma 5: When I feel stressed, I bite my nails subconsciously. How can I overcome it?

Method: The easiest way is to keep your hands free. You can play with a piece of plasticine or simply sit with your body on your hands. You can also apply a layer of almond oil or vanilla oil to your nails. The strong bitter taste will help you stop biting your hands. If none of this works, just bite one finger and let it go. Seeing that the other unbitten fingers are intact, you will have the urge to stop the destruction.

Dilemma 6: When I’m stressed, I eat like crazy, and this behavior only makes me feel more stressed out of regret, what should I do?

Method: The best way is to take a nap after lunch, which can recharge your batteries well and prevent you from feeling tired and hungry later in the day and need to eat to relieve stress.

If you can't take a nap after lunch, then when you want to eat, walk for 20 minutes faster than your usual walking speed. This activity can effectively increase the level of beta-endorphin phthalein in your body. Is a chemical that calms you down and controls your hunger. Then, change what you eat to low-fat options. If you persist for a few days, you will definitely gain substantial results.

Dilemma 7: When I feel stressed, I always want to be angry with my family members. How can I overcome this emotion?

Method: First, you should find out that you always want to be angry with your family members. Is it because he (she) does not share the housework, making you have a bad temper due to fatigue, or is it because he (she) cannot understand your feelings or pressure, making you feel lonely and helpless? Try to ask the other person Be honest about how you feel and know that a substantive communication will solve the problem rather than an unwarranted tantrum. If the reason for your anger does not fall into these two situations, then simply tell the other person and give you 5 minutes to talk freely. Your losing your temper has nothing to do with him. As long as he can listen patiently, he will be a big help to you. This way, you can vent your anger without harming family relationships. After a few such unilateral venting, I believe you will feel bored and give up.

Dilemma 8: I always feel exhausted at the end of the day. What is the best way to relieve this fatigue?

Method: First, you need to avoid taking medications that have side effects. Recreational methods, such as watching TV until you feel sleepy all night, or drinking alcohol to relieve fatigue, will only make you feel more tired the next day. Try listening to music. An Australian study showed that canon can effectively reduce stress, slow down the heart rate and lower blood pressure. Secondly, knitting, sewing, or putting together a puzzle are great ways to take a break. “Devoting yourself fully to a quiet, non-competitive activity can help you relax by diverting your attention.” Experts explain it this way.

Dilemma 9: Before going to bed every day, I always have severe tinnitus and a buzzing head. How can I overcome this obstacle and fall asleep peacefully?

Method: In my head Fantasy paradise: blue sea, golden beach, you walk barefoot on the beach, the mottled tree shadows of the tropical jungle are stepped on the soles of your feet, and the gentle sea breeze whispers in your ears. The air blowing in the face is salty and humid, and the sunlight shining on the skin is warm...the sounds, images, and colors are all fixed. Whenever that annoying voice rings in your ears, imagine a positive scene like this. If you persist a few times, your situation will improve a lot.

Dilemma 10: When should I seek help from a psychiatrist?

Method: When stress changes your lifestyle to a certain extent, for example, you become If you become less sociable, become more impulsive, or become very picky, or if your appetite, weight, or sleep have undergone drastic changes, you should consider consulting a specialist. Don’t think that getting counseling is a big deal. In fact, about 60% to 70% of stressed people can completely get out of their stressful state after receiving three courses of psychological counseling. This is because the tasks of psychotherapy are very simple and clear: provide you with a certain amount of time, space and specific measures to reduce your stress. Under a specific environment, your sense of stress is reduced, and this good feeling will soon be achieved. Carry over to other times and situations in life.

★How long has it been since you listened to your favorite record and sat in front of the window for an hour? How long has it been since you went shopping and bought some new clothes? How long has it been since you spent time with your family? Have a family dinner on the weekend? You are so nervous, what are you busy with?

We do not advocate depression, anxiety, torture ourselves, or mental disorder. We must deal with it rationally and methodically. Against the “enemy of stress.” As long as you play your own countermeasure cards at the right time, every one of them is a trump card, and you will find that it becomes easy to overcome the sudden pressure one by one!

The first shopping card

Why shopping is so important Leave all the worries and sad things behind? Maybe it’s because the dazzling products constantly focus your attention when shopping, maybe it’s because you happen to buy something you like very much, which makes up for the inexplicable shortcomings in your heart, or maybe it’s because Because the income earned after hard work is consumed by oneself at once, it creates pleasure.

Recommendation: Shopping malls, Quancheng Road, and Wenxi Road are all places where you can shop for dishes, clothes, trinkets, and international brands. You can eat some delicious food when your legs feel weak while shopping.

Caution: When playing this card, you need to understand your actual affordability. Most crazy purchases are made on impulse. Consider the chain effects of shopping comprehensively, and be cautious before paying. Some.

Although you need to dress up, don't go shopping in high heels. If you dance pointe ballet for a long time, you will be tired and your mood will be greatly reduced.

Popular psychological decompression methods in various countries

Second sleep

According to analysis by scientists, if the optimal sleep for a person is about 6 hours, it will be enough for the brain to function properly. The cells are active. Of course, these 6 hours should be between 10 pm and 6 am. The golden period of deep sleep is from 12 pm to 3 am. Looking at this standard, it is simply outrageous. Usually at this time, office workers are either working overtime or busy entertaining clients. They have to catch the bus in the morning, which is so stressful that they consume too much energy. Do the math, how many hours do you sleep every day? 6, 5, or 4 and a half? Busy people can never stop. That may have become a consistent rhythm, and they have fallen into the trap of "perpetual motion" It's hard to use the soul-returning technique to free yourself.

Suggestion: Sleeping is the top priority for health care. Choose a suitable time, such as between 11 pm and 3 pm, for the best sleep quality. At the same time, remember to choose high-quality pillow cores and close-fitting quilt covers to ensure good sleep quality. Ensure complete relaxation of the body.

Caution: Playing the sleep card is the simplest but most effective. Do not drink too much water before going to bed, and do not eat within 3 hours before going to bed. Drinking water will easily swell your eyes, and eating "late night snacks" will not give you enough time to burn fat. Don't forget, the purpose of sleeping is to be a "sleeping beauty."

Scientist research shows that an average of 6 hours of sleep is enough, so don’t oversleep.

The third picture of outdoor activities

It is not out of date for people to play outdoors now. This huge concept includes hiking, cycling, badminton, basketball, swimming, diving, aerobics, yoga, horse riding, golf and more. Cindy Crawford is obsessed with golf, Wang Shi falls in love with mountain climbing, and Pu Cunxin learns equestrian... Within the scope of outdoor activities, as long as you choose one or two and stick to them for a long time, you will know what you want to do most when you need to vent. What.

A sales friend once said that he thinks the best way to relieve stress is to ride a horse, especially when galloping on the grassland. The sense of detachment at that speed takes away the attention that is usually tense. Everything has been transferred. If you sleep soundly at night, you will forget all the fatigue of the week. Playing outdoors can not only make your mood more cheerful and broaden your horizons, but also mobilize the lazy cells in your body, replenish the oxygen that your muscles lack, accelerate your metabolism, and keep you glowing with vivid brilliance.

Suggestion: The best outdoor sport in winter is skiing. The soft artificial snow and increasingly mature management methods will allow you to experience the fun of skiing.

Be careful: the most fashionable card is also the healthiest. However, while the outdoors is popular, sports injuries are also common. No matter which outdoor method you choose, the important thing is that it should be consistent with your own physique and be helpful to your body. Learn skills to prevent sports injuries and outdoor first aid measures.

The fourth picture is listening to music

It doesn’t matter whether you have music cells or not. Anyone with feelings will be infected by music. Music has memories. The tunes you listened to when you were happy or sad will involuntarily bring you back to the original memories any time you listen to them in the future.

Suggestion: Choose albums that you usually like, that you can listen to over and over again, and that will become more interesting the more you listen to them. This kind of music will easily make you immersed in it.

Caution: This is the most emotional card, so don’t listen to songs that have made you sad when you are sad. We are addressing stress, not “adding fuel to the fire.”

Picture 5: Activate emotions

How can IQ be achieved without EQ? So regulating your emotions and spending some time activating your emotional cells is very helpful for your work. Maybe a smile, or a kiss. How long has it been since you kissed?

Not only kissing, have you thought carefully about your emotional life? The quality of your emotions? The quality of your sex life? Because you are in a hurry, you forget How many details, how many "love tasks" need to be completed in slow motion? A high-quality love life will make your face rosy every morning, smile blooming, think sharply, and have a peaceful mind. If you don't believe it, try it.

Suggestion: Don’t let the sadness of “eyes conveying meaning, hate that secret appointments have not come true in a hurry, and many worries just for a moment of mercy” reappear, let love and feelings go hand in hand!

Be careful: This is the biggest trump card with the most gold content. The reporter conducted a survey among 50 readers, and almost 80% of them believed that love is the best way to relieve stress, and the feeling of being accompanied by a loved one is an enjoyment that cannot be replaced by any other way. For those friends who haven’t thought about love for too long, or who haven’t kissed your lover passionately for too long, it’s time for you to take action.

1. Take a hot bath

Soak in the hot bath for twenty minutes. Not only will your muscles relax and reduce stress, the heat of the bath water will also lower your blood pressure by dilating your blood vessels.

2. Put some ice cubes on your head

This is the fastest way to eliminate headaches and reduce stress. Wrap some ice cubes in a towel, place it on your forehead or under your neck, and relax.

3. Fill your lungs

Take a deep breath, count six, and then relax. This can help you relax and stretch. But don't do this for more than five breaths or you'll feel dizzy.

4. Visualize your path to inner peace in your mind

Imagine your favorite place in the world, then close your eyes and imagine you are there, relax and be happy . Do this twice a day for ten minutes each time (can be on the bus, on the floor, or at work), and you can calm down and eliminate stress

5. Find creativity

Too little stress is as much a problem as too much stress. Lack of stimulation is a depressant and may make you feel lonely and isolated. To avoid this, you need to get involved in something new, something that consumes your brain's creative energy.

6. Get a Massage

Massage is proven to be a great stress reliever, especially when you are burdened with too many responsibilities. It reduces stress and anxiety, while at the same time, relaxing you and slowing down your heart rate.

7. Lying on the sofa

Lying on the sofa for ten to thirty minutes and cutting off the phone is an excellent way to deal with stress. This can recharge your batteries and be a good solution to the external stress in your life.

8. Go outdoors

Sometimes girls just want to stay away from their problems. Twenty minutes of breathing fresh air and enjoying the sunshine will not only help you breathe better, it will also help you relax and make you energized again.

9. Vacation

A major American study found that people who have not taken a vacation for two years are more likely to suffer from stress-related diseases and are more likely to eventually collapse. Taking a vacation every four months is optimal.

10. Live in the moment (but plan for tomorrow)

Not only will you have a great time, you will get more done, worry less, and make your The pressure is under control.

11. Don’t be a drama queen

Exaggerating your problems and past misfortunes to your family and friends will only make you think about those things again and again. . The goal should be to learn from what happened, not make them into a movie.

12. Having sex

Researchers have found that sex can reduce stress and promote deep and more restorative sleep because more endorphins are secreted due to sexual stimulation.

13. Don’t be addicted to modern technology

Email, cell phone, phone calls, faxes, text messages – it’s good to stay in sync, but not so good if you get too obsessed.

14. Seek professional advice

If you are on the verge of despair, cry every day, and suffer from anxiety and phobia, it is important to seek professional advice. . It is important to find a professional counselor/clinician to help you deal with stress and find a way out (see bac in resources or talk to your GP).

15. Do something you’re afraid of once a month

Whether it’s going to the gym, roller skating, salsa dancing or going out with friends, this will boost your self-confidence. , double your self-esteem and help you keep problems under control.

16. Give yourself a lesson

Okay, so you’re not the fittest, slimmest, or smartest person, but so what? You don’t have to be that way!

17. Make a strategic plan

Otherwise life and all the stress in it will come crashing down on you. Make a list of ten things you want. It might be buying a house, getting fit, going out more, taking a vacation, dating someone, etc. Then think about how you can reach those goals and start working in that direction.

18. Be more social

Especially when you are in a bad mood. Laughing more, relaxing and letting go of some stress with a supportive friend can help you forget about your worries for the rest of the night.

19. Say what you want

The quickest way to resolve stress is to say, "That's good" when that's not the case. Learn to stand up for yourself and believe in your own beliefs so that you are not in danger of stressing yourself out too much.

20. Take responsibility for your own health

Research shows that taking care of your health not only makes you healthier, but also stops you from further stressing yourself and improves you. of self-confidence.

21. Hug someone (or something)

Hugging or touching someone is a quick way to reduce stress and stimulate good feelings in you.

22. Don’t rehash the past

Odd but true—reliving stressful events that made you nervous won’t make you feel better; Feeling more nervous and under pressure again. Instead of reviving your stressful event, write it down, tear it into pieces and throw it away. Symbolic, maybe, but it will send the right message to your brain.

23. Talk about it

When problems arise and you are in the blues, it is more comfortable to let it out than to hold it in.

24. Take a good rest on weekends

Believe your mother, she is right: don’t burn oil at both ends!

25. Be realistic

It is impossible not to have stress in your life, but you should better control and manage your stress level!