0 1, practice deep breathing.
Norepinephrine is a chemical messenger in the brain. When we are in a state of stress and emotional excitement, its release will increase. At this time, the brain's attention will be disturbed, making it impossible for us to concentrate or think normally.
Deep breathing is like the restart button of the brain. Taking a few slow deep breaths (abdominal breathing) can reduce norepinephrine, relieve stress and regain control of your brain, emotions and thinking.
In addition, deep breathing can also overcome fear; Improve memory and problem-solving ability; Promote sleep (if it is difficult to fall asleep after waking up in the middle of the night, deep breathing can help you calm your brain and fall asleep again).
Take a deep breath correctly.
In the process of inhaling, the speed must be slow and even, and try to inhale as much fresh air as possible; When exhaling, it must be clean, so that all the waste gas can be completely discharged from the body and more fresh air can be exchanged. The most practical method is abdominal breathing.
The specific method is: choose a comfortable sitting or lying posture, inhale continuously through the nose for 3 seconds, silently count 1-2-3, pause for 2 seconds, exhale continuously for 5 seconds, silently count 1-2-3-4-5, and exhaust the air in the lungs as much as possible. Pay attention to bulging when inhaling, and imagine that the pressure, troubles and unhappiness in your heart will be exhaled when exhaling.
02. Get more sunshine.
I believe that everyone has had the experience of bathing in the mild sunshine, and the warm feeling is very good. This is because sunbathing can increase the release of serotonin in the brain. Serotonin is a "happy hormone", which helps to calm the mood and improve the mood. When serotonin rises, it will make people feel happy, while when the level drops, it will make people feel depressed.
Some patients with depression will have obvious mood swings from late autumn to early winter to late spring and early summer, especially in northern Europe, which is in the extreme night zone. One of the most important reasons is the reduction of illumination time.
Sweden, Finland, Iceland and other countries even invented the "self-made sun room", which is really useful to cheer people up with lights instead of sunlight. Therefore, when you are depressed, you might as well get more sunshine.
Less sun and more sun is the best way. Try to go outdoors, because the transmittance of ultraviolet rays through glass is greatly reduced. If you really can't go outdoors, be sure to open the window and let the sun directly touch your skin. Even if it is cloudy, it is worth going outdoors. You can still get some ultraviolet rays through the thin clouds.
03, close to nature
Research shows that the best way to relieve stress is to get close to nature. In Britain, family doctors in many cities, including London and Liverpool, have begun to use "nature" as a prescription to treat patients with depression and anxiety.
Experts also pointed out that the voice of nature has a special ability to evoke memories.
Another study pointed out that people who spend two hours a week close to nature are obviously healthier and in a better mental state than those who don't touch nature at all. Although exposed to nature, people who spend less than 2 hours a week have no obvious advantage.
We can take advantage of the wonderful weekend to have a romantic encounter with nature. Green grass is refreshing, birds and flowers are fragrant. As long as we slow down, fully feel the fragrance brought by nature and quietly enjoy the tranquility endowed by nature.
04, often do housework.
The kitchen sink is full of plates and chopsticks, the wardrobe is full of messy clothes, and there are mountains of idle items at home ..... Is this your home?
In fact, a messy home may make people feel anxious, helpless and at a loss; It will also make it difficult to relax physically and mentally; Make people feel panic; This makes people feel guilty and embarrassed, especially when we have guests at home. We are ashamed of our messy home. At this point, what we need to do is to restore the cleanliness of the house as much as possible and reduce inner anxiety.
In fact, simple housework, such as washing, cleaning up the room and disposing of idle items, can not only keep the house clean and tidy, but also make us no longer feel anxious and helpless.
Doing housework at the same time is also good for brain health. Even light housework can delay the aging of the brain; Doing 1 hour housework every day can restore the brain capacity lost 1 year.
We can throw away the garbage in time; Give away or donate clothes you don't wear in time; Spend 10 minutes cleaning the house every day, 10 minutes cleaning the house to keep it clean and tidy; Avoid buying too many things, and beware of accumulation.
From now on, let's love doing housework ~
05. Listen to music
Listening to music when you are in a bad mood can relieve depressed mood;
Listening to music can make you calm when you are impetuous;
Listening to dynamic music can cheer you up when you are depressed.
Can music really heal the soul?
The answer is yes.
Many studies have confirmed that listening to music often can reduce anxiety, improve depression and reduce the avoidance behavior of autistic children.
There are also various ways to listen to music. We can choose our favorite music on the music APP, listen to concerts with friends and improvise ourselves.
Listening to music has many benefits. Listen to soothing or favorite music when you are in a bad mood ~
Good mood has also customized a set of meditation music "prescriptions" for everyone, covering good sleep (immersed in natural scenes, five-minute fast sleep experience), breathing (listening to natural sounds in mountains, islands, forests and the sea) and peace of mind (focusing on mindfulness, paying attention to self-growth, improving mood and cognition). Come and listen ~
Write it at the end
We all have emotions, but bad emotions will not only help you solve your troubles, but also make your state worse and worse. And a good mood will make us feel better, our state will get better and better, and even our luck will get better and better. The mood is up to us. When we or our family are in a bad mood, start to experience these five methods ~
References:
[ 1]? Hao, Jiang Keyu. Research progress of music therapy in the treatment of mental illness. Journal of educational biology. 20 18,6(3) 144- 145.
(article source: baotu. com, photo network and network)