Scientific research has identified the fastest and most effective ways to reduce mental stress and improve mood. Taking just a few minutes can help your body recover from stress faster.
Instructions
Step 1
Smile. Smiling soothes and relieves inner anxiety. Smile in the mirror or draw a smiley face and hang it in a prominent place.
Step 2
Warm your hands. When fear or anxiety takes hold of you, the nervous system directs blood flow to the large muscles, which subconsciously indicates protection from physical danger, so the hands become cold. When you try to warm them up, the nervous system is automatically informed that you are safe and there is inner peace.
Step 3
Donate some funds. It doesn't matter whether a poor grandmother or a disabled person, donating is a kind of karmic action that will psychologically positively affect the fight against stress, improving morale.
Step 4
Eat something from whole grains. Popcorn or cereals - These foods are high in carbohydrates, which raise blood sugar levels, which in turn raise levels of serotonin, a neurotransmitter responsible for calmness and positive feelings.
Step 5
Dig into the vegetable garden. In 2011, Dutch scientists found that just 30 minutes of gardening or working in the garden was effective in calming and reducing stress.
Step 6
Hug yourself. When you are tormented by negative thoughts, a signal is sent to your brain that raises your blood pressure, adrenaline and cortisol (the "death hormone") in your blood. Researchers at such moments recommend hugging yourself, which can calm you down internally.
Step 7
Move around. Just 2 minutes of exercise or movement is enough to change your mood while your heart rate increases. Squatting or jumping boosts neurotransmitters like norepinephrine, dopamine, and serotonin - antidepressants.
Step 8
Eat a chocolate bar. The taste of sweets on the tongue raises the hormone endorphin, which induces a rush of well-being. Dark chocolate also contains flavonoids that have a positive effect on mood.
Step 9
Do aromatherapy. Essential oils of lemon, lime and orange are known to lift your mood. Mix 15 drops of essential oil with 2 tablespoons of water, spray around the room, or add this mixture to an aroma lamp to soak the air in the room with a citrus scent. The smell of lavender oil will also have a positive effect before bed. You can make special aroma bags and hang them over the bed.
