1. Sleep more. Sainsbury's Life Health Index found that the quality of sleep is the primary indicator of a good life: "More than 60% of people who live a good life feel relaxed most or all of the time after sleep."
Get enough sleep
2. Exercise more. A study of 30,000 Norwegians found that even one hour of exercise a week can help prevent depression. The more exercise, the better. The key is to find what you like.
3. Volunteer service. The British Wildlife Fund conducted a 12-week follow-up survey on the mental health status of volunteers in wildlife projects. At first, 39% of the volunteers reported poor mental health. Eventually, this figure was reduced to 19%.
Rich life
4. Outdoor activities. A study of 20 15 compared the brain activities of people who walked in cities or natural environments for 90 minutes. They found that those who took a natural walk had lower activity in the prefrontal cortex, which is an overactive part of the brain under depression and stress.
5. Write down the things (or people) you are grateful for. The Great Mercy Science Center at the University of California, Berkeley, found that activities such as keeping a gratitude diary or writing a thank-you note are related to increasing happiness and mood.
6. Listen to happy music. Participants in the study found that as long as they only focus on positive feelings rather than happy "destinations", they will feel better when listening to optimistic music and actively try to feel happier.
7. laugh! Laughter has been shown to increase dopamine, a chemical that can boost mood. It can also supply oxygen to our bodies and cool our stress response system, thus creating a sense of overall peace and happiness.
8. Try to tidy up your home and workplace. Some studies have found that seeing sundries often leads to the peak of cortisol (stress hormone).
9. Give me a hug. When you stimulate the skin's baroreceptors, it lowers stress hormones. Touching can also promote oxytocin, a hormone that promotes happiness, safety and love. Hugging can even help reduce the severity of cold symptoms!
10. Get a pet dog or cat. A study by Washington State University found that even if a dog or cat is stroked for ten minutes, cortisol (a stress hormone) will be greatly reduced.
accompany
1 1. Eat omega-3 fatty acids. Many promising scientific studies have found that eating omega-3 fatty acids can relieve depression and other emotional disorders. Sources include fish and flaxseed.
12. "Did it go well today?" At the end of the day, think back to three things that went well that day. Repeat these events in your mind and enjoy the positive feeling.
13. Take a deep breath slowly. By breathing more slowly and deeply, you can send a signal to your nervous system to calm it down. It takes practice to get profound benefits, so take some time to take a deep breath every day.
14. Watch the cat video. A survey of nearly 7,000 people found that people feel more energetic and motivated after watching videos of cats. They get more pleasure from the video than the guilt of procrastination Dog videos are also effective! If you really can't afford to keep animals, then watch more!
15. Put together a puzzle. Any kind of puzzle will do. Whenever we succeed in jigsaw puzzles, dopamine will be released, which brings us satisfaction and pleasure.
16. Enjoy a cup of coffee. Coffee has been proved to help reduce the risk of depression, especially for women.
17. Bathe in the sun. A six-year study found that patients receiving treatment reported less emotional distress on sunny days. Vitamin D is also related to mental health.
18. Try "shinrin-yoku" (forest bath). A study in Japan found that walking in the Woods can relieve acute emotions such as hostility, depression and boredom.
19. Smell lavender. Lavender interacts with neurotransmitter GABA, which helps to relax the brain and nervous system and reduce excitement, anger, aggression and anxiety.
20. Enjoy the fragrance of newly cut grass. Smell researchers have found that a chemical released by newly mowed grass can bring happiness and relieve stress.
2 1. Enjoy the aroma of citrus. It is found that the orange smell in the oral clinic environment can alleviate the anxiety of female patients and improve their mood.
22. Chew gum. It has been found that chewing gum can relieve bad mood and reduce the stress hormone cortisol.
23. Enjoy the flowers. Facts have proved that gazing at flowers can cultivate lasting positive emotions. Flowers and plants can also improve work efficiency and creativity.
24. Have some chocolate. The antioxidant (resveratrol) in chocolate provides a lot of endorphins and serotonin.
25. Imagine your best self. Research shows that imagining a person's best self-expression for five minutes will immediately enhance optimism, and it will increase with time.
26. Look at the green. A study found that we associate green with happiness, comfort, excitement and peace. In fact, gardeners are usually happier than most people.
27. Touch something soft (or hug a teddy bear). In a study aimed at consumers, people who are in a negative state find that a pleasant touch feels more comfortable. This may be related to the instinct of mammals to return to their mothers when they are vulnerable (sick, injured, cold, lost).
28. Do something good for others. Compliment, open a door, or send a short thank-you note to your loved one. Research shows that happy people tend to do more things for others.
29. Listen to the birds. It has been found that birdsong can boost mood for more than four hours. This effect is supplemented by nature.
30.do some yoga. Yoga is widely regarded as a low-risk, high-yield and beneficial method for overall health. It may even increase pain and stress tolerance.
3 1. Participate in cultural activities (going to the theater, visiting museums, dancing, singing, etc.). A study of 50,000 Norwegian adults found that people who participated in cultural activities were happier and had less anxiety and depression.
32. Eat vitamin C (citrus fruits, tomatoes, broccoli). Vitamin C is very important for your body to produce neurotransmitters that regulate mood and fight depression.
33. "Mediterranean diet" (olive oil, fish, nuts, herbs, vegetables, whole grains). A meta-analysis of 22 studies shows that the Mediterranean diet is related to reducing the risk of depression.
34. Talk to strangers. A short and positive interaction with strangers may boost your mood and enhance your sense of belonging to the community.
35. Listen to sad songs. Sad songs can help people experience much-needed emotional release.
36. Set small achievable goals (micro-goals). Facts have proved that achieving a goal, no matter how small, can improve our mood. That's why checking the to-do list is so satisfying.
37. Leave social software temporarily. It is found that the continuous use of social software will reduce the mental health level of teenagers.
38. Enjoy a massage. Several studies have shown that massage can improve serotonin levels, especially for pregnant women and babies. Even just rubbing your shoulders, neck, hands and temples can help.
39. Practice your posture. According to recent research, sitting up straight and relaxing shoulders can help relieve stress, depression and fatigue.
40. Play in the dirt. British scientists have found that a friendly bacterium found in soil may affect the production of serotonin by brain cells in a way similar to antidepressants.
Blend into nature
Blend into nature
Blend into nature
To find a better life.