With the help of scientific research, the fastest and most effective methods have been identified that reduce psychological tension and improve mood. By taking just a few minutes, you can help your body get out of stress faster.
Instruction manual
one
Smile A smile soothes and reduces inner anxiety. Smile at yourself in a mirror or draw a smiley and hang it in a prominent place.
2
Warm your hands. When fear or anxiety takes hold, the nervous system directs blood flow to the large muscles, which on a subconscious level speaks of protection from physical danger, so the hands become cold. When you try to warm them, the nervous system is automatically informed that you are safe and there is inner peace.
3
Donate some funds. It doesn’t matter whether a poor grandmother or a disabled person, a donation is a kind of karmic action that will psychologically positively influence the fight against stress, improving the morale.
4
Eat whole grains. Popcorn or cereals - this food contains a large amount of carbohydrates, which raise blood sugar, which in turn increases the level of serotonin - a neurotransmitter responsible for calm and positive feelings.
5
Rummage around in the garden. In 2011, Dutch scientists found that just 30 minutes of gardening or gardening work can effectively calm and reduce stress.
6
Hug yourself. When you are tormented by negative thoughts, a signal is sent to the brain that increases blood pressure, the level of adrenaline and cortisol (the "death hormone") in the blood. Researchers at such moments recommend hugging themselves, which can reassure you internally.
7
Move around. Just 2 minutes of exercise or movement is enough to change your mood while heart rate is racing. Squats or jumps give rise to neurotransmitters such as norepinephrine, dopamine, and serotonin - antidepressants.
eight
Eat a chocolate bar. The taste of sweets on the tongue increases the level of the hormone endorphin, causing a surge of well-being. Dark chocolate also contains flavonoids that have a positive effect on mood.
9
Perform aromatherapy. Essential oils of lemon, lime and orange are known to cheer you up. Mix 15 drops of essential oil with two tablespoons of water, spray around the room or add this mixture to the aroma lamp so that the air in the room is saturated with the smell of citrus. Also, at bedtime, the smell of lavender oil will have a positive effect. You can make special aroma bags and hang them above the bed.