Under Corona’s pandemic, everyday life is very tense. And if your coping techniques do not work, there are procedures with a scientific background that you can follow to relieve feelings of anxiety, depression, and stress, all in a natural way without the need for the doctor’s note.
- Do enough exercise
If you have to choose only one thing to do to improve your mental and physical health, choose to exercise regularly.
Scientists believe that exercise stimulates blood circulation in the brain, especially areas such as the amygdala and hippocampus, as these two regions are responsible for controlling resolve, mood, and response to stress in the human body. Also, exercise helps to produce the hormone of happiness, that is endorphins.
Reducing stress does not require high-intensity exercise, according to one study. The researchers found that exercising with moderate intensity reduces depression.
As for high-intensity interval training, it can stimulate stress. “An intense exercise can increase stress, especially if individuals unfamiliar with exercise exercise it,” study author Jennifer Hayes said in an article written.
Many studies show that the biggest benefits come from rhythmic exercises, which pump blood into major muscle groups. These include running, swimming, cycling, and walking. You can do 15 to 30 minutes of exercise at least 3 times a week for 10 or more weeks at a low to moderate intensity.
- Focus on sleeping
Another benefit of exercise is that it will improve the quality of your sleep, as sleep is one of the best things you can do to relieve stress and boost your mood. An additional benefit of a better nap is that it will protect your heart, improve your brain, and reduce your craving for snacks.
And not only does he sleep much longer. It is assumed that you will try to give your body enough time to enter enough stages of sleep to repair itself, which means moving from a light sleep phase to a deep sleep phase and back again. So prepare yourself by developing good sleep habits that train your mind for restorative sleep.
- Develop a special routine
Try to relax at least an hour before bedtime. Turn off the news media, put your smartphone aside. You can take a warm bath, read a book, listen to calm music, meditate, or do gentle stretching and stretching exercises.
Experts recommend that you have a regular bedtime and a regular wake-up time in the morning, even during weekends.
- Avoid some foods and drinks
Avoid stimulants like nicotine or coffee after midday, especially if you have insomnia. It is also advised to avoid alcoholic drinks.
Try to create a cooler atmosphere
Ensure that your bed and pillows are comfortable, that the bedroom temperature is cold, and it is best to be between 15 and 19 ° C. It’s best not to watch TV or work in your bedroom, as you want to think of the room as a sleep only.
- Stay in the dark
Ensure that all light sources are off, even the blue light from the screen of cell phones or laptops can be devastating. If this is difficult to achieve, consider using eye shades and blinds to keep the room dark. But during daylight hours, try to get good exposure to natural light, as it will help to regulate your daily rhythm
- Practice deep breathing
Experts say that something as simple as breathing deeply and slowly can amazingly affect our brain, and thus our feeling of tension.
A stress management expert, said learning to breathe tells you that you have the ability to calm yourself physiologically.
She explained that when you calm yourself physiologically, you are actually changing brain waves, noting that she was using the mechanism of neuron feedback, a brain wave training, by placing electrodes on the patients ’heads, and after they breathe, these enormous changes can be seen In the brain. And breathing lowers blood pressure.
the scientist also indicated that deep breathing reorganizes the stressful part of our body, called the sympathetic nervous system, with the parasympathetic nervous system.
Although there are many types of breathing mechanisms, much research has focused on the “coherence of the heart” method, where you inhale the air for 6 seconds and exhale for 6 seconds for a short period. Focus on breathing in the abdomen, or breathing in the bottom of your lungs, by placing your hand on your stomach to feel the movement of the soul.