Method 1: coping with stress
1, exercise. When people feel stressed, the brain will produce hormones to prepare the body for external threats. Stress can harm mental health, and may also cause adverse physical reactions. One of the best ways to relieve stress is exercise. Exercise and physical activity can relax tense muscles.
Exercise can promote the release of endorphins in the body. Endorphins are neurotransmitters that can make you feel comfortable and inhibit your body's stress response to stress. In addition, endorphins can also improve your mood and make you more calm.
Try different activities and choose your favorite. Suitable activities include yoga, walking, dancing and other sports that can promote heart rate.
When you feel stressed, you usually don't want to do sports, and feel very troublesome. But in the long run, exercise will definitely benefit you a lot.
2. A balanced diet. A balanced diet and good eating habits help to reduce stress. Please remember the following points: control the intake of caffeine and alcohol. Excessive intake of these two substances will cause anxiety, and if you drink more than once or twice a day, it will make it more difficult for your body to resist mental stress.
Relax and calm down when eating, and don't worry.
Don't overeat. Don't take overeating as a means of coping with stress.
Some foods contain nutrients that can help the body relieve stress, especially avocados, bananas, tea, whole grains, oily fish, carrots, nuts, yogurt and chocolate.
3. Ensure adequate sleep. Sleep can make the body repair itself and relieve the stress during the day. During sleep, the brain will be empty, and the tense muscles will be relieved during the day. Sleep can relieve stress and help you avoid physical stress reactions such as anxiety.
Sleep needs plenty of time and good quality. For example, you certainly don't want noise to disturb your dreams at night. To avoid stress, sleep at least 6 to 8 hours every night.
4. Practice mindfulness and meditation. Mindfulness meditation is a kind of meditation, which requires practitioners to concentrate their thoughts on the present. Mindfulness meditation focuses people's thoughts on ordinary things, and there is no desire and inaction when practicing. Meditate for at least half an hour every day. Although time is short, it will also improve your behavior and brain function. Mindfulness can reduce mood swings, anxiety and depression.
Find an undisturbed place to clean up. Sit comfortably and concentrate on thinking. Let your thoughts flash in your mind and pay more attention.
Focus all your energy on the present and pay attention to your breathing rhythm. Write down what you see, hear, feel, and feel which part of your body is in a state of tension. Pay attention to every thought, thought and worry that flashes through your mind, and then let it go.
If you are distracted or anxious, please refocus your attention on breathing.
Method 2: build self-esteem
1, examine self-criticism. Good self-feeling is the key to mental health. Worry and negative thoughts will make you sink and not reach your best, while self-doubt will make you feel bad. The following methods can help you stop self-criticism and dispel doubts: if you find yourself full of doubts and have a bad opinion of yourself, please ask yourself questions first. For example, am I too hard on myself? Is that so? Will I say the same thing to others? The answers to these questions will usually help you dispel your doubts about yourself.
Transform negative emotions and make them more real and peaceful. For example, you might think, "I can't do anything well." Change to a more realistic idea and tell yourself, "I sometimes make mistakes, but I can also finish my work well." No one is perfect, and I am proud of what I can do. "
2. Cherish your own strength. When encountering difficulties, pay more attention to the good qualities that can help you tide over the difficulties. For example, if you find yourself thinking, "I hate the feeling of knowing nothing about the future. What if something bad happens? " Then please think more about the power you have. You have to say to yourself, "I hate the feeling of knowing nothing about the future, but didn't I solve the unknown difficulties before?" I believe I have the ability to overcome difficulties. "
Admitting that you are proud of your quality can make you feel self-worth, which is extremely important for mental health. Cherish your strength and remind yourself that you have the ability to cope with difficulties.
Writing down your views on self-strength helps to build self-esteem. You can put these perceptions into records. It can be recorded from the following points: What makes you feel powerful? Is it your behavior or some specific situation? Describe how you feel when you feel full of strength. Are you confident and proud? List five qualities you are proud of, which is the most important and why?
3. Do more self-affirmation. By writing down or saying that you are proud of the quality of self-affirmation, you can help you feel your value. Reviewing the qualities you are proud of regularly can help you become more self-respecting and confident. Look in the mirror and tell me what you are proud of. You can do this exercise as soon as you have time, and you can build your self-esteem in the long run.
For example, you can say, "I think I am a good friend and I am proud of my courtesy to my friends."
You can also say, "I like my curly hair because it is special and I am happy about it."
Research shows that self-affirmation can relieve stress and activate people's thinking under pressure.
Method 3: Control negative emotions.
1, spend more time on yourself. Dealing with strong emotions is not easy, but it is also a part of life. Being able to control your emotions and relieve mental pain is also a part of mental health. You need to take time out every day to do something that makes you happy. Everyone likes different things, and you may have a way to sort out your emotions.
Chatting with friends, walking, listening to music and doing some relaxing activities, such as taking a bubble bath, are all good ways to relieve emotions.
2. Exercise self-awareness. Pay attention to your psychological reaction to external things and spend some time thinking about your own ways to deal with difficulties. When encountering difficulties, it is better to take yourself away from them for a moment than to react quickly. Many people think this is very effective. Before making a plan, you can take a few deep breaths or count to ten.
Look at your feelings objectively. Doing so will allow you to deal with difficulties objectively and fairly, rather than emotionally.
Knowing your emotions is of great benefit to promoting communication and interpersonal relationships.
3. take notes. Notes can help you clear your mind. Doing so can help you better understand your emotional reaction, which is good for both body and mind, such as improving immunity and relieving stress. You can take notes along the following lines: What are your emotions about an event? Why are these emotions out of touch with each other?
What can these feelings tell me about myself and my inner needs?
Am I wrong about my feelings? What assumptions did I make when I made my judgment?
Spend at least twenty minutes every day recording your emotions.
Method 4: Maintain a healthy relationship.
1, to understand the characteristics of healthy relationships. In times of difficulty, the help of relatives and friends is like timely help. Friends, family and colleagues can provide you with emotional support and help you cope with the heavy pressure in life. Their help will also make you feel safe and accepted. Pay attention to the following points in the relationship with others: trust. Trust is the key to establishing a healthy and stable relationship, which can make close people reveal their true selves and show their fragile side.
Respect. In a relationship, respect means that you accept each other's views, needs and boundaries. Respect also includes not saying hurtful things and not insulting or despising each other.
Listen. Listening is a way to show respect and care to each other. By getting the other person to talk more, you can train yourself to be a good listener. Pay attention to what the other person says and the context in which he speaks, and treat others like this.
Freedom. Freedom in a relationship means that you give each other enough private space and allow them to develop other social relationships. Freedom also means that both parties can express their needs without scruple.
2. Understand the characteristics of unhealthy relationships. It's a pity that many interpersonal relationships are unhealthy and even torturous. Bullying in interpersonal relationships is to control each other mentally and physically. People with the following characteristics may bully each other in interpersonal relationships: deliberately humiliate each other.
Ask too much of each other.
Ignore or crowd out each other.
Moody and eccentric.
Control your behavior and forbid yourself to meet some people.
Always say, you do this, I will do this to you.
Control you with money.
Check your cell phone and email without your permission.
Be possessed.
Grumpy and extremely jealous.
Suppress, take advantage of each other's guilt, or force each other to have sex.
3. Evaluate your relationship correctly. Once you understand what a healthy or unhealthy relationship is, please take the time to evaluate your social circle and the people in it. Think about which relationships are positive and which are unhealthy. If you are bullied in your life, you can consider confronting each other's behavior. You can consider excluding these people from those who support you, especially those who ignore your feelings. They will only harm your mental health.
In the same way, you should associate with people who support you more.
4. Do more healthy things. To maintain a positive relationship, we should not only consider each other's behavior, but also make ourselves behave appropriately. Here are some suggestions for maintaining a good relationship: understand the needs of both parties and their expectations for this relationship.
Inform each other of their own needs and consider each other's needs.
A relationship cannot provide you with all the happiness you need. Don't expect too much.
Learn to compromise and negotiate with each other to get a satisfactory result.
Accept and cherish their differences.
Learn to put yourself in the other person's shoes, try to look at the problem from the other person's point of view, and discuss with the other person frankly once something important happens.
Tips Take notes to dispel unpleasant emotions, such as sadness, helplessness and abandonment. Taking notes before going to bed is good for your health.
Cultivate positive mental habits and maintain high morale.
Warning: If you are very worried about your mental health, please consult a qualified consultant or doctor. If you have a tendency to hurt yourself or others, please seek medical advice in time.