It can be said that most modern people are under pressure, and everyone has their own troubles. What are the correct and effective methods of self-decompression? Let's have a look.
Stress should be relieved in time to be healthier.
1. Believe in your ability.
Many office workers are very cautious and serious about their work. They are too rigid in details, pay too much attention to details and pursue perfection, which makes them in a state of high pressure for a long time, insecure and restless, and work under unnecessary anxiety for a long time.
In this state, thinking about details will be bound, leading to greater pressure. Believe in your ability, believe that you have done well, no one is perfect, give yourself a break, and you will do better in your work.
2. Face your difficulties bravely.
When we encounter difficulties and troubles at work, instead of letting ourselves be troubled by bad emotions all the time, we should choose to face the problems bravely.
Pause, sit down and quietly think about the details of unfinished work or work to be done, calmly and seriously analyze the key points and difficulties, come up with solutions, and be mentally prepared. Nothing in the world can't be solved. Crying loudly and falling into a trough will not help solve the problem.
release pressure
When the pressure at work has made you unable to breathe and control yourself, throw away this uncomfortable feeling and release the pressure.
Turn off the phone, turn off the computer, find a quiet, comfortable and undisturbed environment, sit quietly, in a daze, take a deep breath, hold your breath, clench your fist, tighten your abdominal and shoulder muscles, exhale after a few seconds, and completely relax all muscles.
You can also lean forward slightly, put your hands around your ribs and give yourself a warm hug, or press your ears with your thumb and massage your head with your other fingers behind your head, which will relax your head.
4. Drink a cup of stress-reducing tea.
If you are restless at work and can't settle down to continue working, you might as well stop working and make yourself a cup of decompression tea.
50g of chrysanthemum, 50g of jasmine or 50g of lavender are brewed with boiling hot water, covered with low fire and simmered for about 15min, and can be eaten. You can also add some honey to taste.
Drinking a cup during lunch break can refresh your mind and relieve nervous nerves. In addition, black tea can relieve stress and office workers can drink it all the time.
take a deep breath
When the pressure is too high and you feel chest tightness, you can try this breathing method of expanding abdomen and chest.
Cover your abdomen with your right hand, your chest with your left hand, and take a deep breath. When inhaling, the chest expands, inhaling more air, and when exhaling, the abdomen folds up, so that inhalation and exhalation are thorough. You can relax in a short time by doing it a few more times.
6. Learn to take time out of work.
The heavy work every day makes many office workers run at high speed during office hours, even staying in their seats all afternoon. Such work habits may enable you to finish your work on time, but physical fatigue is unbearable. Sitting for a long time and working all the time is prone to backache and bone pain, but the work efficiency decreases.
Learn to take time out of your busy schedule. Physical activity can not only give your body a little rest, but also be a good mood regulator. So, you'd better stand up and take a walk, go to the toilet, move your limbs in the corridor, and buy a cup of coffee downstairs if possible. Even a short break of a few minutes can help you stay efficient.
Psychological decompression method
First of all, be crazy and calm yourself.
When you feel psychological pressure, learn to use words and imagination to relax yourself and imagine more beautiful things in your mind.
For example, "I am sitting under the blue sky and white clouds, enjoying the slight spring breeze on the green flat grass", "I am soaking in the bathtub, listening to music and enjoying the essential oil bath" and so on, so as to relax, rest and calm myself in a short time.
Second, find a friend to talk about stress.
Chatting with friends and telling them is the most common way, and it is also very effective. It's better to tell them than to rot in your stomach.
Find a trustworthy friend and pour out all your stress, dissatisfaction, unhappiness and depression. Even if the other person can't give you a useful help, you will feel much calmer after you say it.
However, you should pay attention. Your purpose is to pour out your bad things and then pick them out. Your positive emotions should stay, and your negative pessimism should be abandoned. Don't put your friends' things in your bag before you put aside your bad feelings.
Third, learn to breathe deeply.
It is often suggested that you can take a deep breath to calm yourself down when you are stressed and not calm enough. In fact, scientific research has found that people can reduce their stress by half by practicing deep breathing every day.
Hold your head high, relax your whole body, inhale and exhale deeply through your nose, and pay attention to the feeling when the air overflows your chest and penetrates into every cell of your body.
Fourth, list your stress.
List the stress in life and list every detail carefully. When you finish writing, the so-called stress can be gradually resolved as long as you break it one by one. Many times, these pressures just can't find an outlet. Facing them positively is actually not terrible.
Fifth, cry if you want.
Crying is also a way to relieve stress. When you are wronged, in a bad mood, or under too much pressure, you can cry if you want, and don't suppress your emotions.
Psychologists measured the blood pressure of some adults. As a result, 87% people with normal blood pressure said that they sometimes cry, while most patients with hypertension never cry.
Sixth, embrace the tree.
In some parks in Australia, many people hug big trees every morning, which is a way to relieve psychological pressure. Hugging trees can release happy hormones in the body and make people more energetic.
Seventh, watch horror movies.
When people feel the pressure of work, it is actually because they have a sense of responsibility for their work. What they need is encouragement. Instead of relaxing skills to overcome stress, it is better to motivate them to face it. When you are under pressure, watching a horror movie can make people feel positive pressure and relax.
Eighth, put on your favorite old clothes.
Some experts suggest that when a person's stress is too great to be solved, he can find out an old pair of trousers that he usually likes to wear and put on a loose coat, which can relieve psychological stress unconsciously.
Because wearing clothes for a long time will remind people of their feelings in a specific time and space, their emotions will rise and their psychological pressure will naturally be reduced.
Six kinds of stress-reducing foods
1. Supplement foods rich in aspartic acid, such as meat, bean sprouts, beans, asparagus, pears, peaches, etc., to promote metabolism, remove lactic acid, eliminate fatigue and promote physical recovery.
2. Increase fish rich in omega-3 fatty acids, such as mackerel, salmon, silvery white fish, herring and herring.
You can also eat sunflower seeds, pumpkin seeds and sesame seeds, which contain essential fatty acids and fibers, such as olive oil or sunflower seed oil in salads.
3. There should be no shortage of alkaline foods in the diet, such as fresh vegetables (purple cabbage, cauliflower, celery, oily wheat, radish seedlings, Chinese cabbage) and fruits, fungi, milk, etc. It can neutralize the "fatigue factor" 3354 lactic acid in your body and relieve fatigue.
4. Don't drink carbonated drinks. Drink plenty of water (even if you are not thirsty), especially alkaline water, which will help the liver and intestines to detoxify.
5. Calcium is a natural decompression substance. People with calcium deficiency are always tired and nervous, and the fatigue caused by work cannot be alleviated.
When eating foods rich in calcium such as milk and yogurt, don't forget to add magnesium. "Calcium supplementation does not supplement magnesium, and you will regret it if you eat it!" Fresh wheat germ, buckwheat, walnut, almond, red wine, banana, laver, unprocessed honey and soybean are rich in magnesium.
6. Vitamin B 1, B6, B 12 and other B vitamins are natural antidotes to relieve stress and nourish nerves. It is an essential nutrient to eliminate fatigue, and it is also the vitamin that China people are most likely to lack. Appropriate supplementation is especially beneficial to patients with chronic fatigue syndrome.
A look of great pressure.
Eyelid jump
If you deal with detailed work for a long time, it is easy to have this problem. People who use their eyes too much will look at the scenery outside the window every 20 minutes, or close their eyes and have a rest, and the symptoms will subside.
endocrine dyscrasia
Intellectual women have delicate psychological feelings about things and great mental stress, which leads to endocrine disorders and premature ovarian failure.
depress
Due to the pressure of work and life, it leads to psychological diseases such as insomnia and depression. Depression is a psychological disease that white-collar men often suffer from.
Obsessive-compulsive disorder
Excessive pursuit of perfection, long-term mechanical work and excessive pressure have led to an increasing incidence of obsessive-compulsive disorder in urbanites.
catch cold
Stress can also cause your immune system to decline, and some external viruses and germs can easily invade your body, thus causing respiratory diseases.
Neck and shoulder pain
Less exercise, high pressure, tense muscles, poor blood gas operation, and congestion of muscle capillaries.
eyestrain
Wearing inappropriate glasses or contact lenses is too stressful, and the brightness difference between the computer screen and the office is too big.
Conclusion: Seeing this, Bian Xiao hopes that through the above reading, you can have some new understanding of psychological decompression methods and know more decompression foods. Our purpose is to hope that after reading it, you can relieve stress in time, so that your body will be healthier.