Part 1: cultivate a peaceful heart
1, breathe. Consciously controlling breathing is a simple activity, but it is very effective. Emotion is closely related to breathing. When you slow down and take a deep breath, your mood will calm down. Breathing exercises can lower the stress hormone cortisol. It is also involved in processing information in the nervous system, which is a part of the parasympathetic nervous system. The steps of breathing exercise are as follows: find a comfortable place to sit down.
One hand on the abdomen and one hand on the chest.
Abdominal breathing, deep breathing, let the abdomen fill with air, and keep the chest still.
Hold for a few seconds before exhaling.
Repeat this step to find a stable rhythm. Practice 10 minutes every day.
2. Exercise. Regular exercise is good for both body and mind. Do aerobic exercise (walking, running, cycling, swimming, etc.). ) 3-5 times a week, 30-60 minutes each time. The benefits of exercise are: promoting the brain to secrete endorphins and serotonin, which are also called "happiness factors" and can improve the mood.
Relieve stress and enhance vitality.
Improve sleep and reduce insomnia.
Reduce the risk of cardiovascular disease and type 2 diabetes.
Step 3 bask in the sun. Sunlight stimulates the body to produce vitamin D and raises the level of serotonin. Indoor lighting can't have the same effect as sunlight, so outdoor sports should be carried out. You can do these things: play ball.
Swimming.
Picnic.
4. Pursuing freedom. If you want to get inner peace, you must enter a comfortable state. Is to devote yourself to what you are doing now, and don't think too much. When you are doing what you like and have appropriate challenges, you will enter a comfortable state. Do what you like. It covers a wide range, such as playing chess on weekends or preparing for an ideal job.
5. Be generous. Generosity can improve the happiness index and make the heart peaceful. Doing charity will lower cortisol, promote mental health and prolong life. Generous people are unlikely to suffer from depression. There are many ways to show generosity. Here are some suggestions: volunteer in relief agencies and public welfare organizations.
Donate money to charity.
Take the initiative to help relatives and friends, in addition to financial help, you can also help move, decorate, look after children and so on.
6. Cultivate a grateful heart. Learning to be grateful is an effective way to get inner peace. Gratitude helps you reduce stress and increase positive energy and satisfaction. It's not just the rich who should be grateful. There are always things to be grateful for in life. You can do this: keep a diary. Accustomed to recording gratitude will lead to higher life satisfaction. Write down something to be thankful for in your diary every day.
Learn to see the positive side of things. For example, your neighbor is noisy, but he also helps you cultivate patience and improve your temper.
7. Join a group. People like company. Increasing contact with others can bring us endless happiness and peace. Some quick ways have short-term effects, but the effect of increasing interpersonal communication is lasting. For example, you can join a group with the same religious beliefs or interests.
You can also join sports teams and book clubs.
8. Expression and expression. Innovative art is a good way. Choosing your favorite way to express your feelings through art will make you love life more. Here are some suggestions: painting. It doesn't have to be good. Painting can vent emotions and expand imagination.
Dance. Join a dance class or dance to music at home.
Play musical instruments. Guitar, piano or other musical instruments can help you express your inner feelings with music.
Part 2: Further improvement
1, and specify the areas that need improvement. Find out what is preventing you from getting inner peace. Once the problem is clear, we can make plans to overcome the difficulties. Make a list of things you are not satisfied with in your life. Don't dream, writing it down can broaden your horizons.
2. Reconciliation with the past. Do you have a past that you can't let go of? Maybe you made a mistake at work or missed someone you love. That's all in the past. Put it down and make peace with the past. Many people can't get peace now because of the interference of the past. Forgive yourself. If you didn't make a mistake on purpose, forgive your immature self.
Let go of anger. Write your anger in a secret diary, no one will see it. Don't let negative emotions get trapped in your heart and ferment.
Accept what has happened. Thinking repeatedly in your mind will only aggravate the pain over and over again. Accept, let go, move on, focus on the future, and everything will be fine.
3. Improve interpersonal relationships. If you have any problems with your parents or your spouse, try to reconcile them together, so that you can truly accept yourself and your life. Sometimes you need to remove obstacles to gain inner peace. The communication and feelings between relatives and friends are the source of most happiness and peace, which is worth combing. If you have any problems in love, talk to someone you trust.
If you hurt someone, ask his forgiveness. Be responsible for your actions.
If you miss someone in the past, contact him actively.
Social isolation is the main reason for low life satisfaction. Take the initiative to associate with others, don't isolate yourself. Participate in group activities and actively interact with others. Volunteer, attend a training class, join a book club or go to the gym together.
4. forgive others. People tend to hold grudges, but forgiving those who have hurt us is really important for mental health. If you want inner peace, you must let the pain of the past disappear. You don't have to explain it to each other in person. Forgiveness happens in your heart. Forgiving others can release pain and negative emotions. On the contrary, holding a grudge will make you bring the pain of the past to the present and the future, ignore the happiness of the present and become anxious and depressed.
Write down the people and reasons you don't like and forgive them one by one. If you don't let go, you will be hurt the most.
5. Avoid materialization. Shopping is not the right way to get inner peace. The comfort brought by shopping is only temporary, not as long as a healthy interpersonal relationship. Materialization intensifies competition and makes people more prone to depression and dissatisfaction. If you want peace of mind, don't vent your anger by shopping.
6. Make changes if necessary. In order to get peace, maybe you need to make major changes. For example, a bad environment will cause you a lot of pressure. If your living environment or your work brings you too much pressure, I suggest you change your living environment. Because in the long run, the environment has a great influence on people. Negative environment is harmful to mental health. Here are some suggestions to help you make a change: make a plan that you can follow. Think about what you really want and then make a plan. For example, if you want to move, you must first make sure that you like the politics, culture and food in that place.
Start with small things. Don't rush to move home at the weekend. You can investigate the relevant information first, including the community, school district and so on.
Ask for advice. Don't make a decision alone. Refer to the opinions of relatives and friends. Take moving as an example, you can also ask them to help you pack and tidy up.
7. Deal with negative people. Negative relationships are the main obstacle to your inner peace. Some people will kill your positive energy and then take it away. They are self-centered. Being with them will make you uncomfortable. Here are some suggestions: be honest. Ask yourself how you feel about being with them, whether you really want to get along with them and what you expect from them.
What good is this relationship for you? Even a negative relationship has certain benefits, otherwise you won't fall into it. Maybe they are easy to get along with sometimes, even though they have hurt you. Maybe they bought you something as compensation.
Looking for alternatives. You can find other alternatives to meet the same needs. You don't need to be trapped in a negative relationship, whether it's friendship or love, you can completely establish a relationship that corrects energy. Try to make more new friends.