Dear friends, do you often feel nervous?If you are a person who is particularly prone to nervousness, then today I would like to introduce you to a very practical book - "Enjoy Tension". This book will help us understand the causes of tension and provide thirty-three ways to get us out of tension. In this article, I'm going to highlight ten of these relatively feasible methods, so let's explore how to relax your body and mind
First, we need to understand the causes of nervousness. In fact, tension is caused by the active sympathetic nerves in our body, low levels of serotonin, and high levels of norepinephrine. So, how do you get rid of the tension?The answer is to activate the parasympathetic nervous system, increase serotonin levels and lower adrenaline levels.
Next, I will introduce it to you.
Pranayama. When we feel nervous, we tend to breathe faster. However, rapid breathing causes the sympathetic nerves to become more active, which can exacerbate tension. Therefore, we need to relax the body by taking deep breaths. Inhale for three to five seconds, then exhale slowly for about twenty-five seconds. This activates the parasympathetic nervous system and relieves tension.
It's to speak slowly. When we feel nervous, we tend to speak at a faster pace. However, rapid speech can lead to more active sympathetic nerves, which can exacerbate tension. Therefore, we need to relax our body by speaking slowly. Consciously reduce the speed of speech by 30% and insert a certain time interval at the same time, which will not only relieve tension, but also calm the other person.
It is a muscle relaxation method. When we feel nervous, our muscles become tense. By rotating the neck, shaking the fingers, sinking the shoulders and arms, and pressing the Hegu and Shenmen points, the effect of relaxing the muscles can be achieved.
It's the smile method. Smiling is a very effective way to relieve tension. When you're nervous, try to keep yourself smiling for ten seconds. This will make your mood more relaxed and happy.
It is unilateral nostril breathing. This approach promotes parasympathetic activity. By alternately pressing down one nostril, breathing through a single nostril, inhaling for five seconds and exhaling for ten seconds, for about five to ten minutes, tension can be effectively relieved.
Next, I'm going to introduce you to three ways to increase your serotonin levels. Serotonin is a sexual substance that governs calm empathy. When serotonin secretion is insufficient, the person will behave irritably and irritable. So how do we boost our blood-goin?The first way is to bask in the morning sun. The synthesis of blood-related hormin begins after waking up in the morning, peaks in the morning, begins to decline in the afternoon, and is almost not synthesized at night. Therefore, bathing in the morning sun during an early morning walk is an effective way to boost your serotonin levels. The second method is rhythmic movement. Fifteen to thirty minutes of exercise a day can effectively boost serotonin levels. The third way is to eat breakfast. Waking up early and taking 15 minutes to eat breakfast can boost your serotonin levels and make your day much easier and more enjoyable.
If none of the above methods work, you can try the following two methods to change your thinking. The first way is to change the way you think. When speaking in front of a lot of people, the facts are turned from being looked at again to being looked at again. From being stared at by a hundred people to looking at me and then looking at a hundred people, and then making eye contact steadily, your state of mind will change. The second way is to change the attitude of perfectionism. Most people who are prone to nervousness are perfectionists. Try to move yourself from perfectionism to courtesy, tell yourself that you can do your best, success and failure are not that important, and you will find that your mindset becomes more relaxed and positive.
Warm Winter Good Things Award Finally, share a sentence from the book: to end today's reading, answering questions in a dignified manner is more important than answering questions correctly, whether it is in work or life, facing the problem with dignity and answering it bravely is more important than worrying about whether it is correct, this is one of the effective ways to get us out of tension, I hope this sentence can bring you inspiration and courage to face the challenges and difficulties in life.