Добавлено: Чт 24 Дек 2020, 10:37 Заголовок сообщения: 5 natural ways to help your mental health in times of stress
(CNN) Today's life is slotxo stressful. And if your own way of dealing with stress doesn't work There are still scientifically backed ways that can help alleviate those anxiety, depression, and stress. This method is natural and does not require a doctor's prescription.
Scientists believe Exercise Improves blood flow to the brain, especially in the areas that play a role in the regulation of motivation, mood and stress response. It also releases endorphins, a hormone that feels good to the body.
Additionally, studies have shown that high intensity exercise is not needed to reduce stress. But moderate intensity exercise Which means exercising is hard enough that you can speak But not even singing along will help reduce depression.
Multiple studies The edition shows the maximum benefit from pulsing exercise, which gets the blood pumping in the major muscle groups. Exercise included running, swimming, cycling, and walking as little as 15 to 30 minutes a day, at least three times a week over a period of 10 weeks or longer at low to moderate intensity. It will help keep the mind calm and healthy.
The next way is to sleep soundly. It's one of the best ways to help relieve stress and improve your mood. It also protects the heart, improves the brain and makes eating less fussy.
Experts recommend the following methods for improving sleep habits:
• Establish a routine by going to bed and waking up at the same time. Even on the weekend In order to teach the body and brain to calm down, Try to start relaxing at least an hour before bed. Turn off receiving news And stop using smart phones Take a warm shower, read a book, listen to soothing music, meditate, or do some light stretching exercises. It is a good choice as well.
• Avoid certain foods and beverages. Avoid nicotine use or coffee in the late afternoon. Especially if you have insomnia And should not drink alcoholic beverages are strictly prohibited. Because it will make you wake up in the middle of the night
Bed and pillows should feel comfortable. The air in the bedroom should be cool. Do not watch television or work in the bedroom. Because the bedroom should only be a place to sleep
• The bedroom should be completely dark. All glare should be eliminated. Including blue light from mobile phones or laptops. May use curtains that help keep the room completely dark. But during the day, try to expose your body to the natural light as much as possible.
Another way is Taking deep, slow breaths, which experts say is beneficial for the brain and helps reduce stress.
Dr. Cynthia Ackrill, stress management expert and editor of Contentment magazine by the American Institute of Stress, says learning how to control your breathing can help calm your body and mind.
Jacinta Brinsley, a doctoral student at the University of South Australia, says practicing yoga, tai chi or jigong can also help reduce stress. Yoga is a form of exercise. In addition to helping release endorphins It can also regulate the body's response to stress. And improve sleep quality as well
In addition, the traditional Chinese exercises are called tai chi and jigong. It helps to reduce stress as well It is also a non-violent aerobic exercise. Moderately concentrated There is a continuous sequence of movements along with changes in concentration, breathing, coordination and relaxation.
And the last natural way to reduce stress is meditation. Meditation and mindfulness are two great ways to reduce stress. It can take just one minute in the morning and evening of every day to meditate to help clear your mind. Be optimistic And just like exercising Mindfulness or meditation also requires regular practice, and the results are definitely worth the effort.