1. Meditation
Meditation for a few minutes every day helps to relieve anxiety. "Studies show that meditation can change neural pathways in the brain," said Dr Robbie Hartman, a health coach and psychologist in Chicago. The practice of meditation is very simple. Sit up straight and put your feet on the floor. Close your eyes and concentrate on reciting (loudly or silently), such as "I feel calm" or "I love myself." At the same time, put a hand on your abdomen, feel it rise and fall with your breath, and let any distractions drift away with the wind like passing clouds.
take a deep breath
When you are busy at work, you can also rest for 5 minutes and concentrate on breathing. Sit up straight and close your eyes. Inhale slowly through your nose, and feel that breathing begins to slowly transition from your abdomen to your head. "Deep breathing can lower blood pressure," said psychologist Dr Judy.
Pay attention to your feelings
"Take five minutes to focus on one behavior," said psychologist Dr Judy. When walking, you can carefully feel the moment when your feet touch the ground, and the feeling of the breeze blowing gently on your face. Enjoy the texture and taste of every bite of food while eating. When you spend time in that moment and focus on your feelings, you will feel relaxed.
Laugh out loud
Laughter can reduce cortisol and stress hormones in the body, enhance endorphins in the brain, and help to create a happy mood for you. Share your joy by watching your favorite comedies or cartoons, chatting with others and so on. Laughing loudly will make you feel very relaxed and full of energy.
Listen to soothing music
Studies have shown that listening to soothing music can lower blood pressure and relieve anxiety. Begnin suggested, "Create a playlist of songs with natural sounds (flapping of the sea, tinkling of streams, chirping of birds, etc.). ) so that your mind can focus on different melodies. " You can also swing with the music while listening to it, and put aside all troubles and distractions.
Second, how to decompress and relax at work
1, have confidence in yourself. A strong-willed person needs to bear bad pressure from society, work or study. To bear this pressure, the first thing is to cultivate one's ability to bear adversity. Secondly, we can take the so-called adversity as an opportunity and find ways to reverse it. When adversity occurs, I believe that I can control my own destiny, get out of it, and get health, knowledge, vitality and success in dealing with it one by one.
2. Always be optimistic. Everyone may have a bad environment, rough times and hard work. To put it more seriously, it can almost be said that each of us is doomed to suffer all kinds of difficulties before we are born into this world. It is easy for people in adversity to think that the world is not fun, or that life is worthless, which invisibly adds a strong mental pressure to themselves. On the contrary, if we can look down on these difficulties in adversity and remain optimistic all the time, we believe that although people are destined to rely on labor and work to maintain their lives, they are destined to have secular desires to taste all kinds of joys and sorrows in the world; But at the same time, we also have the opportunity to enjoy the world with flowers and birds. We still have the wisdom to understand the true meaning of human suffering and happiness, and we are also in the mood to experience human love, kindness and sympathy. I believe that if you can look at difficulties in this way, you will feel much more comfortable psychologically.
3. Learn to decompress yourself. Difficulties encountered in adversity may make you difficult. At this time, you don't need to close yourself. You should use every possible time and opportunity to communicate with your friends and pour out some of your sadness and worries to your relatives and friends, hoping to get their understanding and support. In addition, you can also find a quiet place to dissipate your troubles alone.
4. Get along with others sincerely. When you are struggling to get along with your boss and colleagues, I don't know if your boss or colleagues may be thinking about it. Learn to be sincere with others. Of course, sincerity does not mean telling the whole story without reservation. The highest state of getting along is to always treat others as good people, but always remember that not everyone can be good people.
5. Get rid of anger through constant exercise. There are many people who often lie in bed and treat them negatively when they encounter difficulties, and the result can only be that their hearts are getting more and more annoyed. On the contrary, if you are unhappy, you can shout, twist the towel, hit the pillow, hit the sofa and so on. Maybe it can help you vent your confusion.
Third, the office decompression and relaxation exercises
Small exercise of lifting feet and stovepipe.
Sit on the chair with your head up and support your body with your hands on the chair. Slowly lift the right calf straight, keep it parallel to the ground for 5 seconds, and then slowly lower the calf. Repeat your legs alternately for 5 times.
Small ankle exercise can effectively eliminate edema.
Sit on the chair with your head up and support your body with your hands on the chair. The heel of the left leg is supported on the ground, the toes are off the ground, the right foot is stepped on the instep of the left foot, the feet circle clockwise for 5 times, and the legs are alternately repeated for 3 times.
Both legs hit the inside of the thin thigh.
Sit in a chair, put your hands around your thighs, put your feet and ankles together, and feel tight inside your thighs. When the legs are open, they are quickly closed and the knees touch each other. You can put a pillow or a book between your legs to cushion the impact of your knees.
Breathing waist thinning
Sit in a chair, put your hands on your knees, inhale and slowly tighten your abdomen for 5 seconds, then exhale and relax your abdomen. Repeat this action five times.
The chair twisted the waist and abdomen.
Sit in a chair, put your hands on your chest, slowly twist your waist to the right, hold the back of the chair with your hands for 5 seconds, and then return to the initial action. Alternate left and right 10 times.
Fourth, relieve stress and relax.
1, counting down slowly, also helps to distract attention and relieve stress.
2. Write the stress in your diary and leave the problem for tomorrow. Writing the problems that bring stress in black and white on paper is helpful to better understand and analyze the problems, so as to better solve them. Writing itself helps to forget the problems that bother you for a while and try to have a rest.
3. Take a deep breath 10 times. Inhale through the nose and exhale through the mouth. Deep breathing can lower the heart rate and calm the body. When taking a deep breath, pay attention to the ups and downs of the abdomen and the inhalation and exhalation of airflow. This process helps to get rid of troubles and relax.
4. Move your whole body muscles slowly. The body's natural response to stress is muscle contraction, so when the pressure is high, it will cause pain and discomfort all over the body. Learning to exercise the whole body and gradually relax muscles from head to toe will help to relieve muscle tension and psychological anxiety.
5. Imagine walking in the clouds. Imagine yourself floating in the clouds and observing everything you can see. Meditation helps to get rid of daily troubles and pressures. Concentrate, get rid of other thoughts, and imagine yourself seeing, hearing and smelling everything in a calm cloud.