If the “sub-health” state lasts too long, it will directly cause some serious mental and physical diseases, and even endanger life. What are the ways to alleviate mental sub-health?
What are the ways to alleviate mental sub-health:
Warm water bath: 38 ℃ ~ 39 ℃ warm water bath is the easiest way to relax. Such warm water can promote blood circulation, relax muscles and make people quiet. Researchers recently found that taking the right warm water bath can even cause biochemical changes that make people sleep better.
In order to enhance the effect of warm water bath, it can be combined with gradual relaxation. First, completely relax your hands and let them float gently on the water; Then, imagine that the relaxed feeling moves up along the arm to the elbow, and then through the shoulder and neck to the top of your head, so that the resulting calming force will play a role in the tense parts of your body; Finally, lift your feet and let your body rise slowly. But be careful when applying this method: if you are taking blood pressure lowering drugs or have other health problems, you should ask your doctor in advance.
Take a deep breath: once we feel worried, our heart will quicken and our breath will become short. However, by taking a slow, deep breath, you can soon calm yourself down.
Here is a simple deep breathing technique: first slowly inhale through the nostrils, bulge the abdomen, then expand the rib cavity, and then exhale from the nostrils at a slower speed than when inhaling, while whispering “relax, relax”.
If you master the above skills, you may be able to train yourself to relax with hints. Every day at work, you have to take a minute or two to take a deep breath. When you get home, try taking a deep breath for another 10 minutes. As long as you practice regularly, when you are nervous, you will naturally take a deep breath.
Laugh loudly: when you laugh loudly, your lungs, heart, back and trunk can be quickly exercised, and your arm and leg muscles will be stimulated. After laughing, people’s blood pressure drops, their heart rate slows down, and their muscle tension decreases, which makes them relaxed.
Although it is difficult to force a smile when pressure is coming, experts have a magic trick that can often achieve this goal – psychologists call it “exaggeration”, that is, deliberately exaggerating the seriousness of things to absurd levels; Thus making people laugh.
For example, when you go out by car, you are blocked by traffic congestion, and you can’t advance or retreat. On this occasion, you must not be angry in your heart, but design the most terrible situation you can imagine: “these cars will never move. The traffic management department will have to close the express lane and fly them out from this place one at a time, of course. When it’s my turn at last, my children have grown up. No one will remember who I am.”
The doctor said, “by exaggerating the situation to a ridiculous level, you can’t help laughing and regain confidence in the future.” Since mental stress is usually caused not by the thing itself, but by how you view it, optimistic outlook on the future undoubtedly becomes a natural tranquilizer.
Confide to others: do you feel uneasy about visiting your future parents-in-law? Are you worried about the heavy bill at the end of the year? If the answer is yes, you may as well tell them all; Let others share your sorrow. By revealing your fears and worries, you will gradually eliminate and understand these negative emotions. Sometimes, a listener, especially someone who has the same experience, can help us eliminate the sense of isolation that forms mental stress.
Experts said: “what causes mental stress and emotional tension is mostly those things that are stuffy in the heart.” He suggested that the parties concerned can confide in those who are good at listening and know their hearts. However, you should note that if you decide to disclose a sensitive issue, you’d better wait for one hour to see if you think it’s appropriate to tell others about it. If you think it doesn’t matter, you can tell the truth to others.
The ways to alleviate mental sub-health include: if after one hour, you feel it is inappropriate to tell people about the problem, what should you do? You might as well write your feelings and feelings in the form of a letter, and then throw it away. For example, in order to eliminate sadness, you can get up at 4 a.m., write down the problem you are facing, and decide to deal with it at 9 a.m. Experts point out that by making written arrangements for “troubles” in this way, you can resolve to solve the problem.
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