Methods 1: Cultivate correct mentality.
1, pay attention to the positive aspects. Positive thinking is an important step to cultivate an optimistic attitude. We should turn negative thoughts into optimistic ones. Try to avoid self-criticism. Turn your negative criticism of yourself into a positive evaluation. For example, if you think you are "too stupid", you might as well tell yourself "I am smart! You can learn anything as long as you are willing to work hard! "
Think of mistakes as opportunities for learning. For example, don't feel bad about not getting a job opportunity, but seek feedback from the other party and try to do better in the next interview!
2. Don't compare yourself with others. The existence of social media makes it easy for us to compare ourselves with others. It is necessary to know that the living conditions displayed by others on social media may not be the same as those in reality. Appreciate the beauty in life, and don't always stare at what others do better than you. You can motivate yourself to improve yourself by comparison.
3. Adjust the stress of life. Stress will affect your mood and health. Stress can lead to anxiety, anger, irritability and other negative emotions, as well as headache, muscle pain, fatigue and sleep problems. Think about what activities you can reduce in your life to help regulate stress. Stress will accumulate over time. Paying attention to your body's reaction can help you confirm whether the stress exceeds the load.
Learn to refuse responsibilities and obligations that you can't cope with. Draw a clear line with colleagues and friends, and don't take on too much work by yourself.
If you can't reduce your responsibilities and obligations, try to change the way you handle stress. When you are at a loss, try to stop for 5 minutes. Take a few deep breaths, stand up and walk around the room.
Everyone has a different way of coping with stress. Decompress in your own way and don't let others tell you what to do.
4. Take time to relax. Leave at least one hour for yourself every day to relax. Integrate relaxation into daily life and become a habit. Don't arrange any activities during this time. Mindfulness exercises such as meditation, deep relaxation, yoga and Tai Chi can effectively relieve stress and relax tense muscles.
Do some activities that can bring you comfort, such as taking a bubble bath or reading a book. These are all good ways to pamper yourself and relieve stress.
5. Set healthy and realistic goals. Goals give you motivation to work hard and give you a sense of mission and accomplishment. You can also achieve a healthier life by setting goals. For example, set a goal of running a marathon or making new friends. Divide the goal into several small steps that can be achieved. For example, if you want to write a book, you can set yourself the number of words you need to finish every day, or join a writing group. When you finish one thing, you will feel proud and have a sense of accomplishment, which gives you confidence to continue to complete more small steps.
6. Express gratitude for the good things in life. Learning to be grateful can make people think more positively and have a positive impact on mental health. Expressing gratitude can promote your interpersonal relationship and improve your satisfaction with life. Write down one thing in your diary every day that makes you feel grateful. Whenever you are unhappy or stressed, read this diary to motivate yourself.
Be grateful to the people who are important to you in your life. Let them know where they are in your heart.
7. If you feel depressed, anxious or want to commit suicide, you must see a mental health expert. If you feel sad, desperate, cold, empty, tired or anxious for a long time, you must receive psychological counseling. Therapists can help you find the root of the problem, provide psychological counseling and help you improve your mood. If you want to kill yourself, you must ask for help. You can call the 24-hour life crisis intervention hotline 400- 16 1-9995 in Chinese mainland, 0800-788-995 in Taiwan Province, China, 2382 0000 in Hongkong, China, 03-79568 144 in Malaysians and 65438 in Singaporeans.
Method 2: Eat healthy food.
1, practice mindfulness diet to increase satisfaction. Chew every bite of food slowly. Take time to savor its taste. Try to appreciate different flavors and tastes. This is called mindfulness diet, which can help you enjoy food better. Mindfulness diet can help you feel full more quickly, reduce your food intake and improve your satisfaction.
2. Eat 5-6 servings of fruits and vegetables every day. They contain important vitamins, minerals and other nutrients, which can help you keep healthy and happy. A large number of fresh agricultural products are the basis of a healthy diet. One serving of vegetables is 75g, which is equivalent to 4 asparagus, 2 medium-sized whole carrots, 20 green beans, or 16 small broccoli.
One serving of fruit is 150g, which is about 1 medium-sized apple, a banana, 32 grapes, or one eighth of a melon.
3. Choose high-fiber foods. Fiber can make you feel full faster and help maintain the health of your intestines. Use brown whole grains instead of processed white grains. Women should consume 25 grams of fiber every day, and men need 38 grams every day. The following are all high-fiber foods: whole wheat bread
unpolished rice
Whole wheat noodles
Beans, lentils and other leguminous plants
Broccoli, Brussels sprouts, artichokes and other vegetables.
Fruits such as berries and apples
4, intake of omega 3 fatty acids. Lack of omega-3 fatty acids may lead to depression or unhappiness. Omega 3 fatty acids also have many benefits, including promoting heart health. Women should consume at least 1 g omega-3 fatty acids every day, while men should consume 2 g. The following foods are rich in omega-3 fatty acids: fish.
walnut
tofu
spinach
kale
Eggs (of hens)
5. Avoid processed food and fast food. Fast food is convenient, but it has a negative impact on mood and health. Processed foods usually contain a lot of calories, sodium and unhealthy fat. Try to cook by yourself or eat fresh food. Occasionally you can indulge yourself to eat some unhealthy food, but it can't become a habit.
6. Replace unhealthy ingredients with healthy ones. Want to eat some delicious and soothing food, but worry about unhealthy? See if you can replace some ingredients to make it healthier. For example, use ground turkey instead of ground beef, or use whey-free yogurt instead of sour cream. As for baked goods such as biscuits, applesauce and rapeseed oil can be used instead of butter or margarine. Use oats or whole wheat flour instead of white medium-gluten flour.
Instead of eating the whole egg, why not just eat the egg white? An omelet or omelet protein.
Use skim milk instead of whole milk, or use non-dairy substitutes such as almond milk and soy milk.
Method 3: Cultivate beneficial habits.
1, get enough sleep. Good sleep can improve memory and attention, enhance immunity and help you cope with stress more easily. Make sure to sleep for 7-9 hours every night. In order to sleep soundly, you might as well use shading curtains on the bedroom window. Stop using mobile phones, computers and other electronic products one hour before going to bed. Drinking herbal teas such as chamomile tea and valerian tea, or taking a bath with warm water can also promote sleep.
2. Exercise at least 30 minutes every day. Exercise helps to keep healthy and is also important for mental health. Do moderate to high-intensity exercise at least 2-3 times a week, such as running, lifting weights or swimming. You can do some relaxing exercises on other days, such as walking or practicing yoga. If you feel depressed or stressed, you can try walking fast or doing a few quick opening and closing jumps. Physical activity and kinetic energy can improve mood quickly and effectively.
If it is difficult for you to arrange exercise time, you can try to do some short-term and small-scale all-day exercise. For example, get up and walk around the office, climb stairs instead of taking the elevator, and do more housework.
3. Suntan 12- 15 minutes every day. Sunbathing every day can improve the mood, promote the production of vitamin D, and then reduce the risk of certain diseases and cheer up the mood. Go out for a while every day. Take this opportunity to go for a walk or ride a bike. Besides basking in the sun, you can do some exercise to kill two birds with one stone.
If you want to stay outdoors for more than 12- 15 minutes, you must wear sunscreen. Wearing a hat or sunscreen can also avoid sunburn.
If there is insufficient light in your place, taking vitamin D supplements has a similar effect. Take 600 international units of vitamin D every day.
4. Meditate once a day. Meditation helps to control pain, lower blood pressure, improve symptoms of depression and anxiety, and cope with daily stress. Find a quiet place and close your eyes. Breathe intently for 5 minutes. If your mind starts to wander, pull your thoughts back and focus on breathing again. Meditate once a day. As you become more and more proficient, you can meditate for a longer time, extending to 10, 15 or 20 minutes.
There are many applications and online videos that guide people to meditate, including Headspace, calculation and Insight Timer.
Method 4: Maintain a healthy social life.
1. Build lasting relationships with family and friends. A strong social network can make you healthier, happier and live longer. A lasting relationship can support you in difficult times, improve your life and job satisfaction, and reduce the risk of illness in the future. Contact friends I haven't seen for a while. Write to them, send them emails or give them gifts. Remember important dates such as birthdays or anniversaries.
Get along well with neighbors and other local residents and establish good community relations. You can volunteer in local schools, churches, charitable organizations or political action groups and make new friends.
You don't have to have many friends to benefit. In fact, a few intimate friends are better than dozens of ordinary friends.
If you have the ability to take care of pets, you might as well adopt one. Keeping pets can help lower cholesterol and high blood pressure, and relieve anxiety and loneliness. However, make sure you have time and money to take care of your pet. The cost of keeping a pet is very high in the first year, which may cost thousands of dollars, and then it becomes less. Pets sometimes have unexpected health problems.
If you prefer to stay at home, keeping a pet is also a good choice. Most pets need hours of companionship and care every day.
3. Help others. Helping others is also helping yourself. Being a volunteer and helping people in need can give you a strong sense of satisfaction. Find ways to support and help the people you love. Give a helping hand when others need help to do something, but don't refuse everything.
Sometimes, just chatting with others can help them, especially those who are going through difficult times. When the people you care about are depressed, you might as well call them or send them a card.
Volunteer at a charity you care about. You may want to walk your dog in a shelter, raise money for medical research, or collect old clothes to donate to children in need.
4. Stay away from those who are full of negative energy or have strong dependence. People who are full of negative energy, controlling or impulsive will bring you great pressure and lower your self-esteem. Reduce contact with such people in your life. Establish and maintain clear boundaries with such people. Let them know what behaviors you can't tolerate.
Maybe a family member has caused you unnecessary pressure, and you can't completely avoid them. Minimize participation in family activities.