Psychological Stress Reduction Various popular stress reduction methods relieve your various tiredness

Contents:

Chapter 1: Popular psychological stress reduction methods in various countries.

Chapter 2: How can candidates reduce psychological stress?

Chapter 3: Help you open 15 psychological pressure relief valves

When you have had fierce conflicts with people around you, when you are misunderstood and alienated by relatives and friends, when you are frustrated or lovelorn Misfortunes such as unemployment, excessive academic pressure, etc. have befallen you. Faced with these pains in life, do you feel confused, depressed or even mentally broken? In fact, it doesn’t have to be this way, because in the final analysis, it is yourself who is hurt by love. Open your psychological "decompression valve"!

Psychological stress reduction methods popular in various countries

France - Exercise relieves anger.

A new industry has emerged in France: soothing sports centers. All centers have professional coaches who teach people how to yell, wring towels, hit pillows, hit sofas, etc. Do a "stress-reducing and calming exercise" that involves a lot of exercise. In these sports centers, sponges are spread all over the place, allowing people to explore and roam freely.

UK - Watch horror movies.

Some British experts believe that people feel stressed at work because of their sense of responsibility for their work. What they need at this time is encouragement, not cheer. So instead of using relaxation techniques to overcome stress, try motivating yourself to face a stressful situation, like going to a horror movie.

Europe and Japan - Smell sesame oil.

Aromatherapy is very popular in Europe and Japan. Some girls, especially, are intoxicated by fragrant oils extracted from herbs or other plants. It turns out that sesame oil can stimulate or calm the nerve cells of the limbic system of the human brain through the olfactory nerve, which is very effective in relieving nervous tension and psychological stress.

United States - Snacks.

When food comes into contact with the oral skin, on the one hand, sensory information can be transmitted to the brain center through the cutaneous nerves, thereby producing a sense of comfort, allowing people to eliminate inner pressure through contact with external objects; on the other hand, , when the mouth comes into contact with food and chews and swallows, it can divert people's attention from tension and anxiety, generate another exciting area in the brain's feeding center, suppress the nervous and exciting area, and finally relax the body and mind.

How to reduce psychological stress for candidates?

1. Dietary stress reduction method

Food therapy includes two aspects.

On the one hand, a scientific and reasonable diet can ensure the physical health of candidates and provide sufficient material and nutritional foundation for candidates' super-intensive mental work. This is a physiological guarantee for candidates to reduce their psychological stress.

On the other hand, research shows that some foods can directly relieve people's psychological stress, and some foods can also improve our sensitivity and work efficiency, making our thinking more agile and concentrated. For example, vitamin C can relieve psychological stress. When people are under great psychological stress, their bodies will consume a lot of vitamin C, so candidates should eat a lot of foods rich in vitamin C such as strawberries, onions, cauliflower, spinach, and fruits.

In addition, some foods can concentrate people's energy, improve work efficiency, and can indirectly reduce the psychological pressure of candidates. For example, carrots can improve memory, because carrots can speed up brain metabolism and help memory. Bananas contain serotonin, an essential ingredient in the human brain’s ability to create a sense of success. Lemon can make people energetic and improve their ability to accept. Crayfish provide nutritious and delicious food for the brain. It contains a variety of important fatty acids, which can supply the nutrients needed by the human body and enable people to stay focused for a long time.

In addition, eating smaller meals more often can also help reduce the stress and fatigue of candidates. For example, chewing peanuts, cashews and other foods regularly can help restore physical strength and relieve fatigue. However, foods that are too hard and greasy are not ideal for candidates, because mental stress will inevitably affect the digestive function of the stomach. These foods will increase the burden on the stomach, thereby aggravating the mental stress of candidates.

2. Exercise stress reduction method

Scientific arrangement of life, organic combination of physical strength and mental strength, and a balance between work and rest can help reduce stress, eliminate fatigue in a timely manner, and at the same time effectively transfer candidates' stress attention. For long-term, high-intensity mental work, more beneficial and appropriate exercises should be performed to reduce tension. For example, on Sunday, parents can hike, play ball and swim with their children. In view of the tight time before the exam, candidates should learn to seize the free time for physical exercise. For example, you can stretch your waist, kick your legs, take deep breaths and other small activities during the study break.

For candidates, daily physical exercise before the exam is essential. Judging from the actual situation of the candidates, it is better for candidates to exercise later than early. Why is this? Although the air is better during morning exercise, which helps the brain to fully absorb oxygen, it should be noted that most candidates are in a state of physical and mental exhaustion before the exam, which often causes candidates to be depressed throughout the morning after morning exercise. But during the evening exercise, there is a debugging process of eating and resting, but this situation can be avoided.

3. Shifting and decompression methods

Consciously shifting attention is an effective way to relieve psychological stress. For long-term mental stress, parents should help candidates learn to adjust themselves and relax in time, such as participating in various sports activities, taking a hot bath after school, chatting with family and friends, taking time to travel on weekends, and through various A way to vent pent-up emotions.

Candidates can also independently transfer left and right brain thinking. Therefore, candidates should cross-study liberal arts and science subjects. Preliminary research in brain science shows that thinking activities in liberal arts and sciences are divided by the left and right brains of people, so that cross-learning in liberal arts and sciences can make the left and right brains move in turn. This transfer can not only reduce brain fatigue, but also improve learning efficiency.

4. Environmental stress reduction methods

For candidates, the learning atmosphere in school is already depressing and tense enough. Therefore, in terms of family environment, parents should create a good and relaxed living and learning atmosphere, rather than creating a depressing and tense family atmosphere before the exam. For example, in terms of words and deeds, don’t instill words like studying hard to get into college or a prestigious university every day. Parents can secretly provide material and psychological support to their children through exam preparation services, such as creating a quiet atmosphere for home study and rest, and arranging meals for their children. Parents should actively communicate with their children before exams, such as listening to their children's intimate words, chatting more with them, respecting their children's wishes, and encouraging them more, instead of hitting or putting pressure on their children to urge them to study hard. We should also actively guide children to vent themselves, such as using humor to make children laugh, making children cry when they are unhappy, frequent physical contact, and even hugging children.

5. Sleep stress reduction

Sufficient sleep is a prerequisite to ensure that candidates are energetic, relaxed and balanced. But unfortunately, the problem most candidates encounter before the exam is that they neither have enough sleep time nor sleep well. Many candidates often suffer from insomnia due to excessive stress before exams. Even if some candidates can fall asleep in time, the quality of their sleep is not high, such as not sleeping deeply and dreaming all night long. Therefore, ensuring that candidates have enough good sleep is a necessary condition to relieve psychological stress and improve learning efficiency. How to improve candidates’ sleep? First of all, families must create a quiet rest environment for their children. Secondly, in view of the lack of sleep time and physical and mental fatigue before the test, candidates should sleep for multiple periods of time. For people with excessive mental workload, multiple periods of rest is an effective way to regulate excessive stress. This has been proven by the personal experience of many scientists such as Einstein.

For those with insomnia, on the one hand, they must actively adjust their mentality to reduce the psychological pressure caused by insomnia. In fact, insomnia and psychological stress often have a vicious interaction. On the other hand, we must arrange our lives scientifically, establish a regular daily life, and overcome insomnia. At the same time, you can also take some measures in your diet, such as drinking half a cup of concentrated milk before going to bed to help you sleep.

6.T

Usually, schools and families will allow candidates to rest and adjust for more than a week before the exam, so that candidates can devote themselves to the exam with full energy. However, many teachers, parents, and candidates do not know scientific adjustment methods. For example, most candidates often take a big break before the exam, and all study-related activities are not carried out. In fact, this kind of rest adjustment is unscientific. Psychological research shows that if a person is under high-intensity work pressure for a long time, as an emergency mechanism, the brain center will correspondingly establish a high-intensity thinking and operating mode to adapt to a high-intensity and high-pressure life and work style. . If they suddenly stop and have nothing to do, their original mental model of adapting to high tension will no longer adapt to a relaxed and worry-free environment. Therefore, many candidates often suffer from depression, anxiety, loss, palpitations and other psychological phenomena after they stop studying. Candidates and parents thought it was caused by over-study, but they didn't know it was a sudden brake. Therefore, one month before the exam, candidates should slowly reduce their study intensity and study time, and adopt transitional adjustment methods.

From an exam-taking perspective, if candidates completely stop learning activities one week before the exam, it will not be conducive to quickly establishing an emergency mechanism during the exam.

Help you open 15 psychological pressure relief valves.

1. Read. The ancients said: "If you have poems and books in your belly, you will be proud." When you encounter troubles, annoyances, and unpleasant things, you must first learn to extricate yourself, read or flip through your favorite books and magazines, divert your attention, change your thoughts, and calm down your emotions. Reduce mental suffering.

2. Listen to music. Music therapy is an effective way to treat mental illness. When you are depressed and unhappy, turn on the gramophone and listen to music. Not only can you appreciate a beautiful art, but it can also cultivate your sentiment, inspire your enthusiasm, excite your brain, and gain the strength and courage to live from it.

3. Humor. Laughter is the lubricant of mental health, helping to drive away worries and eliminate mental fatigue. So, when you feel anxious, you might as well use some humor, find some jokes, and laugh it off.

4. View flowers. Flower viewing is a good way to open the window of the soul and perform a psychological "massage". If you feel irritable, go to the balcony to look at the flowers, water them, and adjust your mood; at the same time, you can also take a walk in the garden, with the flowers as your company, watch them in various postures, enjoy their fragrance, feel comfortable and refreshed, and enjoy yourself.

5. Have a heart-to-heart talk. As the saying goes, "A good man has three gangs." When people are down or frustrated, they most need the care and help of friends. At this time, you can go out and talk to close friends and vent your unhappiness. With kind persuasion and warm comfort, your mental pain will disappear.

6. meditation. Regular use of meditation can help people reach a spiritual state beyond themselves and is also a good way to relax. In just 5 minutes, you can temporarily forget your work and worries and enter a new artistic conception. You may wish to find a clean place, sit down in a comfortable position, and focus on your breathing. At first, you may not be able to concentrate on your breathing and may feel paranoid, but that's okay. If you stick to it for a while, you will see the results.

7. Take a walk. Research by psychologists has proven that just a few minutes of walking can significantly relieve tension. Take half an hour every day to go for a walk in a park or street garden. When you slow down your usual nervous pace, you will suddenly find that the surrounding scenery is so beautiful, and your heart will become quiet.

8. Exercise. Playing sports is undoubtedly a great way to relieve stress. When running intensely, swimming in water, or swinging during a fierce battle, the muscles are tense, but the nerves are relaxed. After sweating, you will be completely relaxed.

9. Take a bath. Many people like to take a hot bath to relax their body before bed after a long day of stress. This is indeed a good approach. Lie quietly in the water and let this relaxing feeling slowly flow to your arms, shoulders and entire body. The water temperature should be maintained at around 37 for about 15 minutes. You can also try some bathing methods such as Chinese herbal baths.

10. Travel. Or you can go to the countryside or scenic spots with your family and friends on weekends to appreciate the wonders of nature. Especially in densely forested areas, there are several times more negative oxygen ions than in cities, making them natural oxygen bars. Breathing fresh oxygen in nature is better than "oxygen bar" in the city.

11. Keep a diary. Journaling is a great way to vent. When you have something on your mind that you cannot mention to others, or you have any grievances and resentments, you can write them down in notes. It seems that fewer and fewer people keep diaries these days. In fact, during the writing process, you will feel your emotions gradually stabilize.

12. Slow down. Slow down the pace of life, savor your meals carefully, don’t worry about traffic jams when driving, put down your work and have a cup of tea or coffee to calm yourself down. When the whole rhythm slows down, the mood will also be relieved.

13. Climb high and look far away. As the saying goes, "Stand high, see far, and live well." You can climb tall buildings or mountains. Or watch the sunrise, feel the light and heat from the sun, and let the first ray of morning light illuminate the future; or look at the starry sky, and let the silence and beauty help you forget your worries; or face the sea, and let all the sadness and depression disappear. become insignificant.

14. Chat online. Log on to the Internet, enter chat rooms, and express various negative emotions, such as depression, frustration, anxiety, anger, sadness, etc. Be free and unrestrained towards strangers. At the same time, you can exchange opinions with other netizens. Not only can you get comfort from others, but you can also clarify your own thinking.

15. Helpline. People who are in a bad mood can find a reliable psychologist and express their feelings to their heart's content. Even the people closest to them don't want to tell their secrets, and they can tell them all without fear. While listening to the guidance of psychological experts, have a good chat about the philosophy of life. A psychiatrist will rescue you from your troubles step by step, just like a doctor treats a disease.

Conclusion: When we feel very stressed, we might as well try the above methods to reduce stress. This is also good for our physical and mental health.