Living in the contemporary era, it is easy for us to fall into all kinds of anxieties:
Comb your hair in the morning and see the hair on the ground, you will be anxious;
When a colleague is called to the office by their boss, they become anxious;
Looking at the news that jumps out one after another, I will be anxious;
Watching other people's children study well can make you anxious.
To make matters worse, some of my friends' anxieties have affected their normal lives. The most common is insomnia, which involves not sleeping well through the night or having nightmares all the time, which then triggers a vicious cycle of anxiety – insomnia – and more anxiety.
So, what can we do in our daily lives to avoid falling into this vicious circle?
Don't worry, read on
Body Scan Meditation
Anxious states often cause insomnia, and today I will teach you a method that can both relieve anxiety and help you fall asleep with body scanning meditation .
Body Scanning Meditation is mainly used to relax our body and mind by enhancing our perception of the body, which has a good sleep aid.
The specific practice methods are as follows:1Lie on the bed or sit cross-legged on the bed.
2.Relax your whole body, take 2-3 deep breaths, close your eyes or slightly close your eyes, and place your hands at your sides.
3.Focus on each part of your body, scan each part in your brain in a certain order (head to toe or foot to head) and become aware of the sensations of different body parts.
4.Repeat the above process 2-3 times until you feel sleepy.
During the body scan, the awareness of consciousness is placed on the body, and the body may produce some sensations, such as cold, heat, soreness, numbness, swelling, pain, etcAs long as the perception stays on the body's feelings, there is no need to use the brain to do any analysis and judgment.
Find and stick to the sport you love
Studies have shown that exercise can help the brain secrete the body's "happy hormones" - endorphins and serotonin receptors, increasing a person's sense of well-being.
In addition, through exercise, you can also reduce stress hormones in the body, better cope with the restlessness caused by anxiety, and help divert your attention and get rid of negative thoughts.
The form of exercise varies from person to person, and we can choose the exercise method we like according to our physical condition and interests, otherwise it is difficult to stick to it.
In addition, we must set the intensity and duration of exercise, and usually choose moderate-intensity exercise.
Moderate intensity can be judged by the following points:
Jumping fast in the sports center, sweating slightly, feeling a little tired;
Rapid respiratory rate, slight wheezing, and ability to talk to others but not singing during exercise;
Walking speed: about 120 steps per minute;
Maximum heart rate during exercise does not exceed: 170-age.
It can be seen that effective exercise is not as simple as walking the dog and taking a walk after a meal.
From now on, choose a sport you enjoy: jogging, swimming, boxing, ......Let the emotions evaporate with sweat. If allowed, it is best to exercise for more than 30 minutes a day, 3 to 5 days a week. This will provide better relief from anxiety.
Tidy up your room
The kitchen sink is full of dishes and chopsticks, the wardrobe is full of messy clothes, and the house is full of idle items. Is this the case in your home?
Faced with such a chaotic situation at home, you may be anxious, irritable, helpless and overwhelmed. It will also make it difficult for you to relax physically and mentally. At this time, the only thing to do is to restore the cleanliness of the house as much as possible and reduce the inner turmoil.
In fact, simple household chores such as washing, tidying up, and disposing of unused items not only keep the house tidy, but also make us feel less anxious and helpless.
There is a clean and tidy house, and it will be comfortable to live by yourself.
You will find that accomplishing something that satisfies you through your own efforts and actions is actually a way to improve your mood. This sense of satisfaction and relief is actually super **.
Let's go on a trip
Traveling allows us to change the environment, meet all kinds of people, eat a variety of local specialties, and discover more new things. These can all help us relax.
The travel time is not long, sometimes you can take advantage of the good time of the weekend to go to the surrounding mountains in a daze, take a walk, fully feel the fragrance of nature, and quietly enjoy the tranquility given by nature, which is also an excellent way to relax.
Keep a journal of your worries
If you have a lot of thoughts before going to bed, you can prepare a "worry journal" and write down the things that annoyed or annoyed you encountered that day, or the unfinished to-do list.
In the process of writing, you don't have to worry about whether the text is fluent or grammatically correct, but it is important to pour out your inner feelings.
At the same time, try to think of solutions to problems, which will not only help to release anxiety, but also allow you to face problems more rationally.
At the end of the journal, one can look back at the events of the day that are to be celebrated and appreciated. A positive retrospective can boost inner positivity and help to adjust emotions.
When you finish writing and cover your journal, you tell yourself, "I've finished writing and cover your worries, now is the time to rest", put the pressure down for a while, lie down and sleep, and stop thinking. **10,000 Fans Incentive Plan