1. Change your "vacation can wait" mentality.
In the past few months or years, many of us have often said: I am so tired that I need a vacation, but no one really takes a vacation. This is actually a matter of mentality, because with a few exceptions, even if you don't go to work for a few weeks, the company will still operate normally. Recent research results emphasize the importance of using personal time, and show that vacation can reduce the risk of metabolic syndrome, which is closely related to type 2 diabetes, heart disease and stroke.
2. Adjust your mental focus.
3. consider going out for a walk.
More and more evidence shows that spending time outdoors is good for our physical health and mental health. And according to the latest research, it only takes a few hours a week, or even no more time, to get such benefits. The mentality adjustment here is to integrate into your time outside the day. This is not really an independent thing. The way to go to the gym needs your own time. One way to achieve this goal is to limit the time for the next project to be outdoors.
4. Reconsider your walking plan.
Walking has some health benefits. As long as we can do more, including improving cardiovascular and brain health, most of us can get these benefits. Let's change our way of thinking directly and reconsider how we arrange the whole day. For example, we can go to work during a walk. This is very simple, just add a reminder to your scheduling software to let you "get up and walk".
5. Be strategic when socializing.
In the past few decades, we have a solid scientific understanding of the importance of social interdependence. Social activities are related to better stress management, which is related to cardiovascular health, cognitive health (especially for the elderly) and the reduction of anxiety and depression. The spiritual challenge here is how to think more strategically about how to work during the social time of the day. Sitting in the office with the door closed for several hours, even if it makes people feel efficient, will cause us a huge waste of resources. Pairing this with a walk is a good choice for killing two birds with one stone.
Adjust your attention response.
In the era of "attention economy", our attention is focused on the goods with price tags. At this point, this is just a reality, and complaining is useless. However, we can reconsider how to allocate our attention, which can bring long-term health benefits. In particular, controlling our reactions (most importantly, our reactions to smartphones) may help to control unhealthy levels of stress hormones, such as cortisol and adrenaline, which will be damaged over time. Our conclusion is simple, that is, we can decide how to control our reactions. Considering that various forces are competing for our attention, this is a difficult psychological adjustment, but it is still in our court.
7. Decide to work less.
A new study has found a link between reduced working hours and reduced risk of stroke (the study is observational, not clinical, but the correlation is significant). Previous studies have also found similar links, all pointing to the same healthy takeaway. This is a spiritual challenge, because we often spend more time in the office without really thinking about it. We must force this problem into the mental decision-making space to make changes. Not all the work takes this change into account, but if we can make scientific suggestions, maybe we should do so.
8. Reconsider having lunch.
? Going out for lunch is convenient and delicious, which keeps you away from the office-but it makes you unable to control your diet. The mentality change here is the default mentality of rethinking and doing the simplest things. Then invest some ideas to make a healthy lunch and return control to you. This difference may be significant in almost all nutritional categories. For example, consider how you control the sodium content in the cooking oil and food you use-both of which are notoriously difficult to track when eating out. Match this with people who go out at lunch time. This is another double click.
9. Focus on the goal.
It is a direct psychological challenge to let the sense of purpose guide us, and a large number of studies have pointed out the health benefits of accepting it. Recent studies have shown that inflammation is related to reducing the sense of purpose of inflammation, and the level of inflammation is related to reducing the risk of cardiovascular diseases and other diseases, from diabetes to depression.
10. Remember, we tend to suppress prejudice.
Restraining deviation means that when we think we have achieved a certain degree of success, we will make psychological mistakes, thus reducing mental stress and exposing ourselves to more temptations. This is the drop in alertness of dieters before the yo-yo begins. In addition to providing a good reason for rethinking dieting (another topic), this concept change is to raise people's awareness that prejudice is always lurking, and if you don't see it coming, it will destroy the health benefits of any diet or exercise plan you try.
1 1. Want to laugh.
Indeed, as a large number of studies have proved, laughter is a good medicine for health, but it is not always easy to obtain. The spiritual challenge here is to rethink the sometimes suffocating seriousness of stressful and responsible life and consciously find more ways to laugh. One strategy is to really pay attention to those moments when you need to laugh and expose yourself to something interesting (such as going to the movies or TV programs), instead of doing something unhealthy, such as grabbing some comfortable food or wine. Consider it a humorous prescription.
12. Let your thoughts drift.
Finally, an important mental change to reduce the cumulative stress response is to develop the principle of laissez-faire. This uncontrolled stress response is like a biochemical burden, which will get heavier and heavier over time, and eventually the weight will affect other parts of our health. Living, ruminating, and insisting on things that cannot be changed are the main reasons for the intensification of stress response. This is a vicious circle, and it is constantly refueling. This song is very nice-let it go.