Chapter 1: Health Tips 20 Things You Must Know about Stress
Chapter two: Inventory the popular psychological decompression methods in Europe and America.
Chapter 3: Ten simple steps to help you overcome workplace stress.
Although the living conditions of modern people are getting better and better, various pressures are getting bigger and bigger. Many times people will feel that life is overwhelmed, so you must understand 20 things before facing the pressure! Let's take a look at 20 tips and correct decompression methods we have to know about stress.
Health Tips: 20 Things You Must Know about Stress
Do you feel overwhelmed by work, life and feelings? Do you feel trapped or in trouble? Do you find it difficult to express your feelings? Here are 20 tips you must know about stress!
1. A survey conducted by the American Psychological Association 20 10 shows that money, work, economic prospects, family and love relationships are the most common sources of stress. Are you under a lot of pressure to think about this problem?
2. Stress is related to heart disease, hypertension, infectious diseases and low immunity.
In fact, stress can really break your heart. There is a disease called "Takotsubo cardiomyopathy" (usually translated as stress cardiomyopathy), also called "heartbreak syndrome". When people are too sad or stressed, this disease may be induced. The contraction at the bottom of the patient's heart is enhanced, making the left ventricular cavity look like a Japanese canned fishing pot with a small mouth and a wide bottom.
4. Cortisol hormone is closely related to many stress-related diseases. The secretion of cortisol will bring short-term excitement and stimulation, but in the long run, it will inhibit the immune system, raise blood sugar levels and hinder bone development.
5. Cortisol may even affect the next generation: Researchers at the University of California, San Francisco found that the mother's high cortisol level at the end of pregnancy is related to the lower IQ of the child (at the age of 7).
6. When you are stressed during pregnancy, the possibility of your child suffering from autism will also increase.
7. Too much pressure? Might as well find a slightly outdated job. A job-hunting website surveyed 200 occupations and found that 20 1 1, the least stressful occupation is bookbinder, and the most stressful occupation is fireman and pilot.
8. Living in other places may improve stress: A website analyzes the top 50 cities in the United States in terms of employment rate, income, murder rate, sunshine duration and cardiovascular disease incidence. Finally, they think Salt Lake City is "the least stressful city".
9. The most stressful city is Detroit.
10. Naturally, the landing of a 737 at Detroit Coleman Young International Airport will put pressure on it.
1 1. If you can't move or change jobs, then you can try violent video games. Researchers from AM International University in Texas invited 103 young people to participate in this experiment. The researchers first assigned these young people some tasks that made them feel broken, and then asked them to play games to vent their anger when they were under great pressure. Among these decompression games, killer 4- Blood Money and Call of Duty 2 is the best.
12. Want to decompress? Try to be a vegetarian. A study published in Military Medicine by Yale University researchers shows that soldiers who have received devil survival training are given complex carbohydrates, such as carrots and potatoes, and their cognitive ability is significantly improved.
13. Unfortunately, simple carbohydrates such as cakes and biscuits can't have similar effects.
14. You must eat. Neuroscientists at the University of Pennsylvania first fattened a group of mice around them, and then drastically reduced their food supply. Under pressure, these mice are more prone to depression and anxiety than ordinary mice.
15. Do you want to know how those neurologists make rats feel stressed? Grab the mouse's tail and hang upside down for six minutes.
16. Researchers at Louisiana State University first frightened mice by stamping their feet from time to time, and then provided them with self-help devices for quantitative injection of cocaine. Once these mice feel stressed, they will use the device many times to get cocaine. Who can accuse them of taking drugs?
7. Stress can also lead to "confusion syndrome". An experiment jointly conducted by Mineo University in Portugal and the National Institutes of Health in the United States showed that mice under stress for a long time would gradually become insensitive to stimuli and become inert. They will always press the lever to provide food, even if they are full.
18. The researchers found that under long-term stress, the dorsal medial striatum neurons related to goal-oriented behavior in the brain of mice shrank, while the dorsal lateral striatum neurons related to mechanical behavior increased.
19. A similar situation may happen in the human brain: under pressure, people's behavior will become inertial and mechanical. Studies have shown that if the sterol level remains at a high level for a long time (that is, it is in a state of stress for a long time), the central hippocampus in the brain that controls learning and memory will be damaged.
20. Keep an animal! A silent friend can actually bring you unexpected comfort.
Inventory of popular psychological decompression methods in Europe and America
According to experts' analysis, excessive mental stress often leads to various diseases, or makes people develop some bad habits, such as smoking stuffy cigarettes and overeating. These diseases are either fatal or will become fatal. Besides reading and chatting, watching TV at home, going out to KTV, sleeping with my head covered, going out for an outing, exercising and chatting online, what other ways can I learn from foreign countries to relieve stress?
A common psychological decompression method in France: exercise to relieve qi.
A new industry has emerged in France: the Sedation Sports Center. There are professional coaches in the center to teach people to shout, twist towels, hit pillows and hit sofas. Do a "decompression and sedation exercise" with a lot of exercise.
A common way of psychological decompression in Britain: watching horror movies
Some British experts believe that people feel stressed at work because of their sense of responsibility. At this time, what they need is to cheer up and encourage them to face stressful situations by "fighting poison with poison", such as going to see a horror movie.
And the common psychological decompression method in Europe and Japan: essential oil.
In Europe and Japan, an aromatic decompression method is popular. Sesame oil extracted from straw houses or other plants can stimulate or calm nerve cells in the limbic system of human brain through olfactory nerve, which can help people to relieve nervous tension and psychological stress.
The common method of psychological decompression in America: eating snacks.
The contact between food and oral skin, on the one hand, can transmit sensory information to the brain center through the cutaneous nerve, thus producing comfort, so that people can eliminate inner pressure through contact with external objects; On the other hand, when the mouth touches food and chews and swallows it, it can divert people's attention to tension and anxiety, and create another exciting area in the feeding center of the brain, so that the tension and excitement areas are suppressed and finally the body and mind are relaxed.
Ten simple steps to help you overcome workplace stress
The first step is spiritual transcendence-values and life orientation.
My life value and role orientation, the setting of main goals in life, etc. In short, what kind of person do you want to be and what is your goal in life? In fact, these seemingly unrelated things always have a great influence on us, and the reflection on many pressures always comes down to this aspect. Carnegie said, "I firmly believe that this is one of the biggest secrets of obtaining psychological peace. -There should be a correct value. And I also believe that as long as we can set a personal standard, that is, what is more worthy than our life, 50% of our worries can be eliminated immediately. "
The second step is to adjust the mentality-embrace the pressure with a positive and optimistic attitude.
The French writer Hugo once said, "Thought can turn heaven into hell and hell into heaven."
We should realize that the crisis is a turning point. When we encounter difficulties, we are under pressure. On the one hand, it may be that our own ability is insufficient. Therefore, the whole process of dealing with problems has become an important opportunity to improve their ability and development. In addition, it may be environmental or other factors, which can be solved through rational communication. If you can't solve it, you can forgive everything and try to face everything with a positive and optimistic attitude. Just like some people study the so-called optimism coefficient, that is to say, a person always keeps a positive and optimistic attitude, and when dealing with problems, he will get 20% more satisfactory results than ordinary people. Therefore, a positive and optimistic attitude will not only calm the disorder caused by stress, but also lead the problem to a positive result.
The third step is rational reflection-self-reflection and stress diary.
Rational reflection, active self-dialogue, self-reflection. For an enterprising person, when faced with pressure, you can ask yourself, "What if you don't do it?" This idea is not an excuse, but an effective way to relieve stress. However, if a person's personality tends to escape easily, we should ask ourselves to face the pressure with a positive attitude and tell ourselves that moderate pressure is conducive to self-growth.
At the same time, keeping a stress diary is also a simple and effective method of rational reflection. It can help you determine what stimuli are causing stress. By checking your diary, you can find out how you deal with stress.
Step 4: establish a balance-leave room for rest and don't bring the pressure of work home.
Take the initiative to manage your emotions, pay attention to your spare time, and don't bring the pressure of work home. Rest space: Sharing time with others, talking, heart-to-heart, reading, meditation, listening to music, dealing with housework and taking part in manual labor are all excellent ways to get inner peace. Choose appropriate exercise, exercise endurance, sensitivity, or physical strength, persistently use your favorite ways alternately and establish rational habits, and gradually realize its benefits to body and mind.
The fifth step is time management. The key is not to let your arrangement affect you. You should arrange your own affairs.
Work stress is often accompanied by a sense of time tension. I always feel that many things are urgent and there is not enough time. An effective way to solve this sense of urgency is time management. The key is not to let your arrangement affect you, but to arrange your own affairs. When making time arrangements, we should weigh the priorities of various things and learn to play the piano. Be far-sighted in your work, give priority to important but not necessarily urgent things, and nip in the bud. If we are always busy putting out fires, our work will always be passive.
Step 6: Strengthen communication. -Don't try to take all the pressure on yourself.
We should actively improve interpersonal relationships at ordinary times, especially strengthen communication with superiors, colleagues and subordinates. We should always remember that when the pressure is too great, we should seek the help of the supervisor and don't try to bear all the pressure alone. At the same time, when the pressure comes, you can also take the initiative to seek psychological assistance, such as talking to family and friends, psychological counseling and other ways to actively respond.
Step 7: Improve your ability. The most direct and effective way to relieve stress is to improve your ability.
Since the source of stress is that you are unfamiliar, uncertain or unable to achieve your goals, the most direct and effective way to relieve stress is to understand and master the situation and strive to improve your ability. Through self-study, training and other means, once you "learn", "get familiar with" and "understand", the pressure will naturally be reduced and eliminated, which shows that the pressure is not a terrible thing. The reason why escape can't relieve stress is because one's own ability has not been improved, so that the existing stress still exists and the intensity has not weakened.
Step 8: Live today. Concentrate all your wisdom and enthusiasm and do today's work perfectly.
Stress actually has the same characteristics, that is, anxiety and worry about tomorrow and the future. To cope with pressure, the first thing to do is not to wait and see the distant future, but to make clear what is in front of you, because the best way to prepare for tomorrow is to concentrate all your wisdom and enthusiasm and do today's work perfectly.
Step 9: Physiological adjustment-keep healthy and learn to relax.
Another way to manage stress is to control some physiological changes, such as gradually relaxing muscles, taking a deep breath, strengthening exercise, getting enough and complete sleep, and keeping healthy and nutritious. By staying healthy, you can increase your energy and endurance, and help you fight fatigue caused by stress.
Step 10, daily decompression.
The following are specific ways for 10 to help you reduce the stress in your daily life. They are simple and convenient, and often used will have a good effect:
1. Early to bed and early to rise. Get up one hour before your family gets up to prepare for the day.
2. Share the joy of work with family and colleagues.
Rest more during the day, keep a clear head and breathe smoothly.
4. Exercise in your spare time.
Don't be too eager to show yourself.
Conclusion: Although there is pressure to have motivation, you can't just have motivation, and you don't have to put too much pressure on yourself. This is not only bad for your mental health, but will also cause health trauma in the long run!