The Ministry of Health recently reported that about 9% of mental disorders in our country is associated with stress and neurotic conditions. Every modern person familiar with the state of stress, and some depression, but that does not necessarily mean that he is ill.
Just there are days when we are afraid, anxious, lacking confidence in the future and determination to go on. Editorial Kolobok.ua I gathered for you 8 simple tips from the best psychologists who help to gather and to reduce the symptoms of anxiety.
BREATHE.Sometimes, to calm down enough to take a few deep breaths stomach. Cover your eyes and breathe, deliberately stretching and lengthening the exhalation breath. Focus on your breathing, feel the cool air that you breathe and warm, which exhale. Count the breaths.
LISTEN TO MUSIC.Many studies have confirmed the beneficial effects of soft music on the human nervous system. To calm down, sometimes it is enough to sit comfortably, including classical or peaceful instrumental music, the sounds of nature and fit.
Give yourself time. Remember the famous phrase heroine "Gone With the Wind" Scarlett O'Hara: "I'll think about it tomorrow." Often, if there was a situation in front of you, which is a concern or require difficult decisions, you need to take a break. For example, to go to sleep, work out or go for a walk. At the same time try not to "cook" in the problem of the head. During the hour that you have given yourself the opportunity to relax, nothing critical will happen, but with a fresh mind, the right decision will come by itself.
IMAGINE the worst.What happens, for example, if you are late for work? Head suit you scolding? And if you will not take care of your nervous system, you may have suffered a heart attack. What's worse?
LOOK on TV something funny.Humor causes laughter, and that in turn helps produce dopamine - joy hormone, and reduces the level of stress hormone.
Visualize. Sit comfortably and cover your eyes. Imagine a safe beautiful place in which you have ever been, or would like to visit. Visualize the details, imagine the smells, sounds, and sensations. If it's the beach, imagine how nice to walk along the sand, what it is warm, the smell of the sea, the sound of waves. Pleasant thoughts distract you from worries.
Chew the cud. Research in 2011 documented that participants who chewed gum twice daily for 2 weeks, were more relaxed than those who do not have this habit.
Reward yourself. Praise yourself if you manage to cope with anxiety and complete the task. Say aloud what you have done, while stroking the center of the chest, where is the center of our happiness - the thymus gland. Allow yourself to something nice about what you have long dreamed of: going to the theater, massage or shopping.
