1. Be practical and diverse. Generally speaking, people who are very prone to depression have so-called "excessive extensive memory", in other words, it is very easy to remember and think about things with vague and extensive descriptions, rather than using practical and accurate methods. For example, instead of thinking "I have a lot of work to do", we should redouble our efforts to be practical and adjust it to "I want to write an article of 2000 words". The benefits of refinement depend on making daily work look effective. "Writing a 2000-word article" is quantifiable and practical, while "a lot of work" is abstract and vague, which will add fuel to the fire for depression. Therefore, when you are busy, you should actually describe your daily tasks to prevent widespread ambiguity.
2. Turn daily tasks into small processes. The doctor told you to drink 8 glasses of water every day. Let's imagine how you will drink more water every day in the next 50 years, and put a glass of water of 1.46 million in front of you at once. You can feel hardship. But if you order a glass of water every hour, you can maintain it easily. Similarly, if the daily tasks of work are transformed into small processes, step by step, the pressure will be reduced.
3. Do only one thing at a time. Work on one thing for a while, and then start other daily tasks. People with attention deficit disorder often have new ideas in their minds, and they always "look around" when doing things, which is likely to accomplish nothing. Remember, doing only one thing at a time can reasonably relieve stress.
4. Abandon extremes and be content with Changle. People who have objective and realistic hopes for their main performance are more able to withstand pressure than those who set themselves at the extreme of 100%. The comparative study of "pursuing perfection" and "contentment is always happy" shows that "pursuing perfection", which always pursues perfection and the best result, is even more unsatisfactory, hesitant and full of shortcomings. Why not lower the expected value from "appropriate" to "relatively satisfactory", it will not be easy to raise unnecessary pressure.
I firmly believe that my ability will be improved. One of the stressors of most people is their own ability, and there is no room for promotion and diligence. Research shows that if a person feels that his ability cannot be improved, he will firmly believe in "fate" and feel that diligence and persistence are useless. And if a person believes that his ability will be continuously improved, he will spend time learning and training super skills and actively solving difficulties instead of spinning around in the whirlpool of depression.
6. Actively respond to "no significant performance". What do you think of yourself when you are in a downturn? Is it lack of diligence, lack of ability or bad luck? In other words, the daily task is really difficult for everyone? If the reason for the failure of daily tasks is lack of ability, then you will feel powerless, helpless and far away; And if the reason for your failure is expressed as "the daily task is very arduous", then you will have less negative information about your point of view, but you will probably do nothing; And if you express your failure as "not diligent enough", then you will increase your diligence to overcome difficulties.
7. Treat work objectively. When a person gives too much practical significance to the daily tasks of work, the pressure is even greater. For example, a young man feels that if he can't carry out a new project according to the specifications that his boss is satisfied with, then he will be a loser, and he will quit his job and have no way to start in front of his relatives and friends. In fact, there is no need to take work so seriously. Besides work, there are many beautiful things in daily life that should be pursued for perfection. Especially after a while, looking back, you will find that the daily tasks that made people feel stressed at that time were actually nothing. Treating work objectively and relieving stress is conducive to concentrating and getting into work as soon as possible.
A research data shows that stress communication among middle-aged and elderly people can lead to brain atrophy and memory loss.
A cadre research team led by Dr. Justin from Harvard Medical School studied 223 1 49-year-old young volunteers without Alzheimer's disease. Participants first signed up for the memory and thinking ability test, and then tested it again eight years later, and received a brain scanner to accurately measure the volume of the human brain. Results: Under the conditions of age, sex, smoking and resting weight, the subjects with higher than average cortisol level scored lower in memory and logical thinking, and the brain volume accounted for 88.5% of the total skull volume. In contrast, participants with normal cortisol levels scored higher in memory ability and logical thinking, and the brain volume accounted for 88.7% of the total skull volume. This shows that people with high cortisol levels have worse memory and smaller brain volume. Cortisol is a growth hormone metabolized by adrenaline when it encounters stress. Long-term stress will lead to high cortisol level.
Justin, a doctoral student, said that high-quality cortisol would be a warning color for old idiots. He suggested that adults should try their best to find suitable ways to relieve stress, such as adequate sleep quality and proper fitness exercise, and integrate stress release into daily life. You can also ask your doctor about your cortisol level and take drugs to lower cortisol if necessary.
Studies have shown that there are five kinds of reactions to stress.
Resist and avoid. In response to stress, the human brain will release a growth hormone, which will make the muscles of the whole body tense, the heart beat faster and the heart rate rise. This kind of reflection is more common in dealing with sudden high-pressure malignant events, such as losing your job and leaving your loved ones. At this time, the rebels are not afraid of difficulties, and the fugitives are eliminated.
Bear it silently. The specific performance is neither resisting nor avoiding, just silently bearing the pressure. After a long time, it will cause various diseases, such as myocardial infarction and digestive tract diseases.
Dull. In order to cope with the pressure, some portrait pictures are frozen, and all actions cannot be made. However, the physiological demand caused by stress is not easy to stagnate, so the diffuse stress injury still exists.
Mental load. Sudden and excessive stress can cause a person to panic.
Extremely tired. In order to show a lot of kinetic energy to solve stress, the human brain will spontaneously turn a lot of fructose. When the brain consumes too much energy, people will feel tired and sleepy At this time, only the sleep quality in front of you can make up for too much kinetic energy. Generally speaking, babies have more such reactions. Because children have less "resources" for compressive strength, they rely on sleep quality to solve stress. For such people, the greater the stored kinetic energy, the stronger the compressive strength. However, it should be reminded that always wanting to sleep is one of the manifestations of depression, and there should be differences.
Researchers at the University of Leicester in the United States have found that organizing a choir at work can obviously relieve the pressure on employees and improve work efficiency.
Fifty-eight young volunteers come from different organizational structures, have their own full-time jobs, and are all members of their subordinate organizations' choirs. They filled out questionnaires to evaluate their stress level, mentality and interpersonal communication at work. The data shows that after they became members of the choir at the first stage, they got applications from many friends, their work pressure was relieved to a certain extent, and the social development isolation index value was reduced to 86%.
Joanna Foster, one of the sponsors of this study, said: "Previous studies have shown that singing together can improve health. According to a new study that investigates the actual effect of employees singing with friends at work, people find that everyone's social development is more encrypted and inseparable. " Experts from the American Psychological Association's Post-social Psychology Association pointed out that the social development connection brought by chorus is conducive to successfully promoting work contact and improving employees' sense of superiority.
A study shows that poor eyesight will bring psychological pressure to patients, and that kind of pressure will aggravate poor eyesight.
Researchers at magdeburg University analyzed thousands of research and clinical medical reports that explored the relationship between stress and eye diseases, and found that persistent high pressure and high level of stress growth hormone cortisol led to autonomic nervous system disorder and capillary imbalance, increased intraocular pressure, destroyed periocular capillaries or caused periocular inflammation. If the patient's psychological pressure is relieved, the decline of eye vision can be greatly reversed.
A study found that the risk of Parkinson's disease will increase if the work pressure is too high.
The researchers analyzed the relationship between work stress and Parkinson's disease with nearly 2.55 million Swedes born in 1920~ 1950. Participants' job stress can be roughly divided into two categories-the pressure that they have to make management decisions and assume responsibilities and obligations (such as company management) and the pressure that they feel due to lack of independent control and time allocation (such as company executives and executives). During the follow-up of 13 years, more than 23,000 participants were diagnosed with Parkinson's disease. According to the analysis, men with high management decision-making ability, pressing time pressure and feeling that they have no control over their work are more likely to suffer from Parkinson's disease. In contrast, women who have more control over their work are at greater risk of getting sick.
Researchers say that high risk, heavy obligation, tight time and "speaking lightly" are all causes of stress. Stress female hormones rise, plus genetic factors, that is, the cause of the disease. Experts believe that in the same job, different people solve challenges in different ways and experience different pressures. The best way to solve work stress is to adjust your mentality.
Modern people have a fast pace of life. They get up early in the morning to make money, go to work and pick up students. Usually, they eat even faster than in earlier years, which causes great pressure. They don't study well at night and have no spirit the next day. There are some minor problems in work and study, and even a big temper. Essentially, a fast-paced life causes stress.
How to reduce stress has several aspects:
1. Exercise, get up and run in the morning, and feel good all day.
2. Listen to more music and relax.
3. Massage your head, comb your hair with your hands, massage your temples and Fengchi points. When your head relaxes, so does your whole body.
When you feel bored, take a long breath and spit it out slowly, and your mood will be much better.
5. Or go on a trip and take a walk in nature.
6. Talk to your good friends and have a drink.
There are many ways to relieve the pressure of life. Try them all. Maybe there is one that suits you.
Many people feel the pressure of life, work and even interpersonal relationships. If the pressure is handled properly, it will become a kind of motivation and produce vitality of life. However, if this pressure persists and there is no way to relieve it, it will cause great problems in adrenal glands and hormones, and cause diseases of the immune system, and the problem will be very serious.
Stress comes from encountering many difficulties, so we should learn to change them. Because when people use words, words will affect their mood. Speaking of difficulties, it's really difficult. When encountering difficulties, don't talk about them, turn them into challenges, and practice changing your own language first, because many times, we are under pressure because we look at what we are facing with wrong inertial thinking, and we can't get out of the predicament of life. Therefore, what matters is what we encounter and how to react. Because 90% of life depends on your reaction, not on what happens to you. Successful enterprises and closed enterprises, successful life and failed life, they encounter similar difficulties, setbacks and challenges, the difference is how to deal with them. Once you change your vocabulary, your opinion will be different.
Learn to relax when you feel pressure coming. I found several very effective methods in clinic. Breathing can affect the frequency of brain waves, the frequency of brain waves can affect the speed of heartbeat, and the speed of heartbeat can affect the degree of muscle tension. In other words, when you change the way you breathe, your muscle and emotional tension will also change. This way has also treated stutterers. I call it the three-minute sleep method, which uses breathing to influence and control the frequency of brain waves.
You can also practice rubbing your hands by yourself. Your eyes are tired. This method is very effective, which can help the whole person's qi and blood become a circulating reflux, and your physical strength and energy can be filled quickly. If you don't sleep for several days in a row, this method will not work. Staying up late will produce more stress, and many cases of overwork death are often staying up late. As long as the laws of the body are broken, the pressure is even more irresistible.
The second effective way to relieve stress is exercise, which makes you tremble or dance, and will soon boost your spirit. It is best to exercise regularly, because exercise is the best way to relieve stress. In addition, walking barefoot on the grass every day can relieve stress, provided that it is regarded as a regular part of life.
The third is sleep, which is a very good method. However, modern people generally do not sleep well. Remember, don't put your hands on your chest when you sleep at night, you will have nightmares. Don't press it on your abdomen either, it will bear a lot of pressure. The best way is to put it on both sides, palms up. The better the quality of sleep, the faster the pressure will be released. But don't wait until you are tired, it's easy to fall asleep; If you are tired and can't sleep well, it means that your liver has been seriously damaged.
The fourth is rest. Rest is different from sleep. Rest is to break away from your original job and change a scene. For example, don't eat at the original table when eating. Try to bring a lunch box, don't eat outside, it's a waste of time, and there are many cancer foods outside. Taking lunch can save time. After dinner, leave 15 minutes to do things unrelated to work. Do abdominal breathing the rest of the time and relax by breathing.
The fifth is diet. Don't eat high-stress food. Irritant foods are high-stress foods. Eating these foods will make the sympathetic nerve extremely active, and sometimes it will stimulate all the functions of the body to be on alert. What is high-stress food? Coke, soda, coffee, tea, wine, cigarettes, dairy products, meat products, all meat, especially meat treated with oil, is the most stressful.
What food can make you happy? Genesis 1: 29: God said, "Look, I have given you all the seed-bearing plants on the earth and all the shelled fruits on the trees for food. The most important foods are vegetables, fruits and whole grains. Another thing that can relieve stress is water. Drinking water can relieve stress, and drinking good water can release stress.
The sixth way to release stress is to bask in the sun. The Bible often says that sunlight has therapeutic effects. Many people with depression don't like basking in the sun. If you spend more time in the sun, your antibodies will increase.
"Relaxation" can change the influence of bad stress and improve your health. Anywhere, when you feel nervous or stressed, you need to relax your body. If you don't use this method, the pressure will accumulate day by day until some great changes take place to relieve it. Relaxation is a free, fast, calm and refreshing activity, and it is the best choice to solve physical and mental problems, debt problems, helplessness and the extreme pain that comes with it.
Find a fun project that will fascinate you. Physical exercise is play. Childhood play is pure happiness, freedom and excitement. If you can find out your own play items and let yourself indulge in them often, it will play a great role in relieving your physical and mental stress.
Controlling time is a very useful method. You control time at work, not time to control and threaten you and increase your stress. When you use time control to relieve stress, you will eventually get a sense of satisfaction, accomplishment, peace of mind and control.
Wang Guozhen said that a pessimistic person is defeated by himself first and then by life; An optimist conquers himself first, then life.
Calm down. Everyone's life experience is different, and the stress problems they encounter are different. But fate is fair to everyone, because there is a heart outside the window, it depends on whether you can overcome the pressure to sharpen a strong heart and a pair of wise eyes and find a brilliant future through the dust of years.
Very natural. There is a poem about Gu Cheng. The night gave me black eyes, but I used them to look for light. As far as reality is concerned, in the face of pressure, we should stay away from pessimism, make life more energetic, and make life more energetic.
Indifference There was once a man who thought of the pressure of life, felt very painful and decided to commit suicide. He came to a clearing and dug a grave for himself. He saw the bare pit, surrounded by trees and flowers, and he was fascinated by gardening.
. One day, a little girl and her mother came here. The little girl pointed to the pit and asked his mother what it was. Wow, the liar blushed when he heard this sentence. He thought for a moment and said, little girl is a tree pit dug by my uncle for you. I'll plant whatever you like.
In everyone's life, we will encounter countless pits, some of which are dug by ourselves and others for us. These pits are our pressure. The key is whether you want to be a grave digger or a tree planter. We firmly believe that we are our own masters, and we will be able to face the pressure correctly.
If the pressure is too great, we should learn to relieve it and regard it as the driving force for progress. Everyone will be under pressure. The key is to see how you can relieve stress and have tenacious perseverance to conquer any difficulties and obstacles. The greatest enemy is to conquer yourself.
It's normal for people to be stressed. Life without stress is meaningless. Moreover, people can't reach the designated position in one step. Everything goes well and you need to work hard. If you are under pressure, you should relax your mind, find a solution to the problem and work hard slowly. If you find the right method, you are working hard. If the method is wrong, no matter how hard you try. You must pay attention to the method when you work hard, and the efficiency will be improved. Fighting for time means fighting for efficiency, fighting for efficiency and fighting for success. Without hard work, there is no hope. The harder you work, the luckier you will be.
If you are under great pressure, you should motivate yourself to work harder. I was born more useful. You should have confidence in yourself. If you want to succeed, you must have confidence in yourself. Self-confidence is the secret of success. People can't feel inferior because of difficulties and great pressure, but should see their own bright spot, that is, gold will always shine, and believe that they are the most beautiful dawn and a beautiful scenery. Learn to appreciate yourself and say to yourself: I can do it.
When you are under great pressure, you should turn big difficulties into small ones, one step at a time, and don't finish them all at once. That will make you breathless and exhausted. But bravely break through difficulties, roll with the punches and roll with the punches. Don't think about how difficult it is, but have a goal in mind and work hard to accomplish it. The process is difficult, but you will be full of happiness after hard work.
When you are under great pressure, you should face it with a normal heart. People will never get what they want. Where there is a will, there is a way, where there is a will, there is a way. If you are under a lot of pressure, you should turn it into a driving force for progress, keep working hard, keep fighting and keep practicing. Try all kinds of challenges in life, don't give up, be proactive. Remind yourself that in this society, strong people struggle all their lives, and people who are better than you work harder than you. You will never surrender because of difficulties and setbacks. The direction against the wind is more suitable for flying.
If the pressure is great, we should adjust our mentality, face everything with a positive, optimistic and enterprising attitude, and eliminate the pessimistic and negative mentality. Turn stress into a driving force for progress, learn to decompress and think positively, and you will have a good side.
There are many ways to relieve stress. Personally, I think the most useful methods are exercise, swimming, fitness and iron. Sweating all over can sweep away stress and troubles, and the whole person's spirit becomes better.
Every one of us will have some stress, which is inevitable whether in life or at work. What we should do is not to avoid stress blindly, but to deal with it correctly. If you feel stressed, first of all, you should analyze the stress, find a suitable way to eliminate it, cultivate a mood that can bring you peace and happiness, and always maintain exuberance and vitality; Choosing the right method can turn negative pressure into positive motivation.
First of all, we should analyze the problem according to the following principles.
1, what's the problem
2. What are the possible causes of this problem?
3. What are the possible solutions?
4. What is the best solution?
Second, how to face the problem, be prepared to accept the worst, find ways to improve, and act immediately after making a decision.
Third, face the sea and accept the inevitable facts.
Fourth, we should learn to respect everyone and have a grateful heart to deal with anything.
5. Keeping a normal mind in work and life, giving priority to the problems that need to be solved, solving important things and reducing the number of problems can eliminate the troubles caused by accumulation.
The pressure of life makes people worry. Learn to release the pressure, stop worrying and start a new life.
People should have good spirit, spirit, spirit. With a good body, a good spirit can think about life better and arrange your life more reasonably.
The root of all stress is that you haven't found a suitable way to release it, and mentality is very important. You should prepare for the worst, deal with it in time, and make arrangements for implementation immediately.
Live in the present, don't worry about what is coming, live today, don't worry about what has happened, be serious and responsible for your work, be enthusiastic about life, and expect beautiful things to happen as soon as possible.
Always record and summarize, analyze your own shortcomings, give priority to prevention, find the balance point between work and life, realize the perfect complementarity between work and life, turn pressure into motivation, stop worrying and create a new life!
First, we should find out the source of our stress. Only by finding the root of the problem can we solve it one by one!
Find a place where no one is there. Hehehe.