George Washington, associate professor of medicine, Carlo Lewis said that warm water bath of 38 ℃ ~ 39 ℃ is the easiest way to relax. Such warm water can promote blood circulation, relax muscles and make people quiet. It is a good remedy for mental sub-health.
Mental tension is a very “popular” sub-health civilization disease at the end of this century. It is the response of human body to the acceleration of modern life rhythm and work tension. Mental tension will cause the secretion of some hormones in the body to lose balance, accelerate the heartbeat, increase blood pressure, and disorder metabolism. In order to eliminate these adverse consequences and let people pass through the difficult period of life with ease and pleasure, experts from the French Institute for the prevention and treatment of anxiety and tension put forward several simple and effective ways to relieve or alleviate mental tension as follows:
1. Laugh loudly
William, a psychiatrist at Stanford University School of medicine Frey said that when you laugh loudly, your lungs, heart, back and trunk can be quickly exercised, and your arm and leg muscles will be stimulated. After laughing, people’s blood pressure drops, their heart rate slows down, and their muscle tension decreases, which makes them relaxed.
Although it’s hard for us to force a smile when we’re under pressure, experts have a trick that can often achieve this goal — psychologist Warren Dr. Elgin called it “exaggeration”, that is, deliberately exaggerating the seriousness of the matter to absurd levels; Thus making people laugh.
For example, when you go out by car, you are blocked by traffic congestion, and you can’t advance or retreat. On this occasion, you should not be angry in your heart, but design the most terrible situation you can imagine: “these cars will never move. The traffic management department will have to close the express lane and fly us out of this place one at a time, of course. When it’s my turn at last, my children have grown up. No one will remember who I am.”
“By exaggerating the situation to a ridiculous level, you can’t help but laugh and regain confidence in the future,” Elgin said Since mental stress is usually caused not by the thing itself but by how we view it, optimistic outlook on the future undoubtedly becomes a natural tranquilizer.
2. Talk to others
Do you feel uneasy about visiting your future parents-in-law? Are you worried about the heavy bill at the end of the year? If the answer is yes, you may as well tell them all; Let others share your sorrow. By revealing your fears and worries, you will gradually eliminate and understand these negative emotions. Sometimes, a listener, especially someone who has the same experience, can help us eliminate the sense of isolation that forms mental stress.
Jeremy Lin, deputy director of Alexandria mental health center, Virginia “What causes mental stress and emotional tension is mostly those things that are stuck in our hearts,” Ross said He suggested that the parties concerned can confide in those who are good at listening and know their hearts. However, you should note that if you decide to disclose a sensitive issue, you’d better wait for one hour to see if you think it’s appropriate to tell others about it. If you think it doesn’t matter, you can tell the truth to others.
If after an hour, you feel that it is inappropriate to tell others about the problem, what should you do? You might as well write your feelings and feelings in the form of a letter, and then throw it away. For example, in order to eliminate sadness, you can get up at 4 a.m., write down the problem you are facing, and decide to deal with it at 9 a.m. Elgin pointed out that by making a written arrangement for “troubles” in this way, you can resolve to solve the problem.
3. Warm water bath
George Washington, associate professor of medicine, Carlo Lewis said that warm water bath of 38 ℃ ~ 39 ℃ is the easiest way to relax. Such warm water can promote blood circulation, relax muscles and make people quiet. Researchers recently found that taking the right warm water bath can even cause biochemical changes that make people sleep better.
In order to enhance the effect of warm water bath, it can be combined with gradual relaxation. Lewis said, first of all, completely relax your hands and let them float gently on the water; Then, imagine that the relaxed feeling moves up along the arm to the elbow, and then through the shoulder and neck to the top of your head, so that the resulting calming force will play a role in the tense parts of your body; Finally, lift your feet and let your body rise slowly. But be careful when applying this method: if you are taking blood pressure lowering drugs or have other health problems, you should ask your doctor in advance.
4. Deep breathing
Once we feel worried, our heart beats faster and our breath becomes short. However, by taking a slow, deep breath, you can soon calm yourself down.
Here is a simple deep breathing technique: first slowly inhale through the nostrils, bulge the abdomen, then expand the rib cavity, and then exhale from the nostrils at a slower speed than when inhaling, while whispering “relax, relax”.
If you master the above skills, you may be able to train yourself to relax with hints. Every day at work, you have to take a minute or two to take a deep breath. When you get home, try taking a deep breath for another 10 minutes. As long as you practice regularly, when you are nervous, you will naturally take a deep breath.
5. Going out loose step
More than a decade ago, it was discovered that walking for 15 minutes had a better sedative effect than taking sedatives. Now, researchers have confirmed that even a little walk can help dispel anxiety. Robert, Professor of psychology at the University of California, long beach and author of the biopsychology of emotion and arousal Sawyer, in one study, gave each of the 18 subjects a lollipop, and then asked them how they felt 30 minutes, 60 minutes and 120 minutes after eating the lollipop. In another study, he had subjects walk briskly and asked how they felt after the same time interval. Sawyer noted that compared with those who ate lollipops, walkers were more energetic and less nervous.
Another study shows that the way people walk also has a lot to do with it. Shana, Professor of sociology at Atlantis University in Florida Schr ö Ras asked 79 students to walk for 3 minutes in three ways — in a normal gait, with their heads held high and their hands shaken, and with their heads lowered and their feet dragged. The results showed that people who walked with normal gait felt more relaxed and energetic than those who marched with big strides.
Sawyer believes that when you swing your arm, there is a mechanical effect that relaxes your shoulder, neck and back muscles, which are often taut when you are anxious. He suggested that in order to dispel mental stress, one should purify one’s mind when walking, breathe naturally, and let his arms swing freely on both sides of his body.
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