Method 1: Rest
1, a short rest can make you feel very different. When you feel tired from studying or working, stop and rest for 5 to 10 minutes. You can stretch, walk around or read an interesting book. Taking a rest every 2 to 3 hours can relieve mental stress and give the brain a full rest. If you need to study for a long time or stay up late, rest is more important. Take a few minutes to clear your mind, so that you can concentrate longer and study harder.
Method 2: concentrate on breathing
1, slow down breathing and let the heartbeat return to normal. Find a comfortable place to sit down and keep your back straight. Take a deep breath through your nose and feel your abdomen expand, not your chest. Exhale slowly through your mouth and count backwards from 5. Repeat breathing for 5 to 10 times according to this method until you feel relaxed.
When you feel anxious or extremely nervous, this method can effectively calm your mood.
Method 3: Imagine yourself in a relaxing place.
1, bring inner peace with the senses. When you feel nervous, close your eyes and imagine yourself lying on the beach or standing between mountains and rivers. Mobilize all your senses: focus on hearing, touch, smell, sight and taste. Think positive things, so that your mind can be calm and your body can relax. Your fantasy paradise can be anywhere. Maybe you have fond memories of the cabin on the lake, or maybe you want to swim in the mountains.
Method 4: throw yourself into the embrace of nature.
1, go outdoors to relax and calm down. You can walk around the community, or go to a nearby park, or visit a newly opened hiking route. Outside, you can hear all kinds of wild animals and enjoy all kinds of beautiful scenery. Think of this outing as a aimless wandering, not just a walk. You don't have to set a destination, you can go wherever you want, and enjoy this unrestrained sense of leisure.
Method 5: Take a hot bath.
1, lie in the bathtub full of bubble water and fully relax every muscle of you. Fill the bathtub with warm water and add fragrant shower gel or bath salt. Play soothing music, light some candles, and then you can lean back and enjoy this wonderful time. Taking a bath is the best way to enjoy private time, especially for people with children. As long as time permits, soak as long as you want.
Method 6: Drink a sedative drink.
1, try a decaffeinated hot drink. Herbal tea or hot milk can calm nerves and relieve tension. Drinking this drink at night can make you fall asleep quickly and prolong your sleep time. Caffeinated drinks such as coffee and cola will make you more anxious. If you are already highly nervous, don't take caffeine again.
Method 7: Play with pets.
1, hug your hairy children and play with them. Pets like to interact with their owners, and you will get pleasure from it. You can even tell them about your day's experience and your stress and nervousness. Although a teenager can't answer you, you will feel much more relaxed after you say it. If you don't have a pet, borrow it from a friend who has one.
Many cities have cat cafes, where you can play and chat with cats. It's not expensive to spend in this kind of cafe.
Method 8: Keep a diary
1, vent your emotions in a private place. Take 5 to 10 minutes every day and write a few words in your diary. You can write down your feelings, what you did that day, or your expectations for the future. Instead of keeping everything in mind, it is better to write these thoughts on paper to make negative emotions digest faster. Your diary must be kept in a secret place where others can't find it. If you have a naughty or annoying brother, you need to lock your diary to prevent them from peeking.
You can also write something worthy of gratitude in your diary to remind yourself to be a grateful person.
Method 9: Use your creativity.
1, tap your artistic potential and relax your nerves. You can paint, take pictures, make up, embroider, bake or play musical instruments. The quality of the work is not important, the key is to enjoy the creative process. If you want to try some new hobbies, but don't know where to start, search online tutorials and follow the instructions.
Methods 10: Try gradual muscle relaxation.
1, which is a training method to make muscles tense first and then relax. Start with your right foot. Tighten all muscles of the right foot 10 second, and then relax. Then change your left foot, or tighten your muscles first and then relax. Slowly train the muscles of other parts of the body from bottom to top in the same way. When relaxing muscles, imagine that your body is relaxed and weak.
Methods 1 1: Practice meditation.
1, clear the brain and release the pressure. Sit comfortably and think nothing. Breathe intently, focusing on the feeling of the body and the tension of the muscles. Meditation for 5 to 10 minutes a day can reduce the overall stress level of the body. If you encounter difficulties in meditation, you can find a video online and practice with it.
Method 12: Practice yoga.
1. Relieve tension and anxiety by stretching. Yoga rest, also known as corpse laying, is a kind of posture specially used for relaxation. When practicing, lie flat on the ground, spread your legs and put your arms at your sides. Close your eyes and concentrate on breathing. Doing yoga every morning can effectively relieve stress. If you have never practiced yoga, you can search for novice yoga tutorials online and follow them.
Method 13: Try aromatherapy.
1, tranquilize and decompress with essential oil. When you feel nervous, mix a few drops of essential oil with water and pour it into the fragrance expander. Open the fragrance expander, take a deep breath and relax, and enjoy the fragrance of essential oil. Take a deep breath until the fragrance dissipates and your heart is calm again. If you don't have a perfume diffuser, drop a few drops of essential oil in hot water. Then inhale the steam hard.
Lavender oil, chamomile oil, sage oil and rose oil all have calming and calming effects.
Essential oils must be diluted before use. Inhalation of high concentration essential oil is harmful to health.
Methods 14: biofeedback therapy.
1. Doctors can track your body's response to stress. You have to make an appointment with a qualified mental health expert before you can start treatment. During the treatment, the doctor will put electronic sensors on different parts of your body to track your heartbeat, sweat gland secretion and brain waves. You will hear a beep, see a flash, or feel other information. The doctor will track your response to these stimuli. After the treatment, the doctor will tell you which muscles respond to stress factors and various ways to relax these muscles. The purpose of treatment is to make you use the information you have to relax when you feel stressed, even at home.
Method 15: practice mindfulness.
1, focus on the present. If you find yourself worrying about what happened in the past or what will happen in the future, challenge these thoughts. People should try to focus on the present and pay attention to what is happening at the moment, even if these things are ordinary and monotonous. Grasping the present can relieve stress and let the spirit relax slowly. If you encounter difficulties in practicing mindfulness, think about the things around you. How do your clothes make you feel? What sound can you hear? What are you looking at now?
Method 16: Keep away from electronic products.
1, mobile phones and computers will also bring us pressure. If you feel that you are suffocating in anxiety, turn off your electronic devices and put them aside for at least an hour. During this time, you can go outside to enjoy the beauty of nature, read a good book, or chat with friends. When you feel better, turn on the computer and continue your study and work. Frequent browsing of social media sometimes aggravates our anxiety and stress, so it is actually good for our mental health to bid farewell to social networks temporarily.
Tip: If you can't relax, a mental health expert may be able to help you.