How to relax brain
14 Ways to Quiet Your Mind Explained
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Anxiety and Depression Association of America: "Exercise for Stress and Anxiety."
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PLOS ONE: "Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. "
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The Dana Foundation: "The Amygdala: The Body’s Alarm Circuit."
British Journal of General Practice: "Music: a better alternative than pain?"
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MentalHelp.net: "Socialization And Altruistic Acts As Stress Relief."
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Journal of Attention Disorders: "Children With Attention Deficits Concentrate Better After Walk in the Park. "
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How to Relax Your Mind and Relieve Stress
Between commitments to work, family and friends, the round-the-clock demands on our time can feel relentless. In fact, American culture seems to prize being overbooked and exhausted to the point that it's become a status symbol to not practice self-care. No wonder "figure out how to relax and be happy" is often the last bullet point on our never-ending to-do lists.
It's all too easy to keep chugging along until you're suddenly in deep need of stress relief: your muscles are begging for a massage, your brain is fried and, to quote the wise Shakira, you're starting to feel just a little abused, like a coffee machine in an office. As wonderful as a wellness retreat or a resort getaway sounds, most of us can rarely find the money and time off required to do it. And even if you're working from home, it can be challenging to set boundaries and sign off for some quality me-time.
But, there's no reason to give your anxiety full reign over your brain. Making small lifestyle changes and adding a few new habits can help you find some inner peace and relaxation, whether you've got a day, an hour, or just a few minutes. Here are our best expert-approved tips on how to relax your mind and body—before bed, or right now this minute—using some tried-and-true methods.
Accepting that you deserve to unwind is the first step.
"The biggest barrier most people face when it comes to relaxing is their mindset about what 'relaxation' really is," says Lisa Kaplin, psychologist and women's empowerment coach.
Making time to chill out can be especially challenging for women, according to Kaplin, "because they often have so many things on their plates, including the emotional labor of running a home. A woman will sit down to relax and her mind will be spinning about all of the things that need to be done. If she believes she can't relax until all of that is complete, she never will. "
In case you need a reminder: The world won't end if you do press pause once in a while, and your body has ways of letting you know it's actually a need, not a luxury. Kaplin says the true key is developing "a mindset of, 'I can relax whenever and however I choose.' Then comes "getting present in the moment and choosing one's form of relaxation."
Don't forget to breathe: Meditation really works.
"So much of our day is spent in anxiety producing thoughts, either reliving that horrible conversation you already had or fantasizing about how you're going to get your way in the future," says Lodro Rinzler, author and co-founder of MNDFL meditation centers in New York City. "Mindfulness invites us to rest in what is happening right now. We can relax the body and mind to the extent we realize that, in this moment, we are basically okay."
To those who are new to meditation, Rinzler suggests practicing a simple 10-minute exercise: Just breathe.
"Sit in a relaxed but uplifted posture, extending upward through the spine. Rest your hands on your lap to offer extra back support. Tuck in the chin slightly and relax the muscles in your face. Then simply tune into the natural flow of your body breathing."
If you find your mind wandering, that doesn't mean you're bad at meditating. "Simply acknowledge you drifted off, which happens to everyone, and bring your focus back to the breath."
It's not about perfection, Rinzler says, but practicing how to stay present. "The more we do that on the meditation seat, the more we'll be able to notice when we're triggered by stress and instead choose to relax into whatever is currently occurring—be it a meal, or a walk, in a much more thoughtful way."
If you'd like more guidance as you begin to practice mindfulness, help is just a download away. Check out OprahMag.com's list of best meditation apps out there right now, including one of Rinzler's favorites, Ten Percent Happier (which offers one-off sessions, full courses and a "coach" you can chat with).
Even a short yoga session will relax your body and mind.
Yoga's thought to help with everything from digestion to addiction recovery, and taking a class—or just breathing through some poses for a few minutes—can put you in a more relaxed mood.
"Any amount of practice will make a difference," says Keri Gans, registered dietitian nutritionist and yoga instructor. "The last thing you want to do is stress about how often you are going." Gans recommends trying different styles of yoga, as well as various instructors, until you find what works for you. Look to high-rated YouTube channels, or apps like 5 Minute Yoga.
Spend time in nature.
"In moments of uncertainty, just focusing on the stillness of a tree or the intricacy of a leaf can center me in the wholeness of all things," Oprah wrote in the February 2017 issue of O, the Oprah Magazine. Research backs the restorative power of spending time in nature: One such study from the University of British Columbia, published in the Journal of Positive Psychology in 2016, compared the reported emotions of those who observed and photographed nature for two weeks to those who did the same with "human-built objects. " The researchers found that people who spent time observing nature reported a significantly higher "general sense of connectedness (to other people, to nature and to life as a whole)" than those who didn't.
And you don't need to isolate yourself for a week on Walden Pond for nature to work its magic on you, either.
"This wasn't about spending hours outdoors or going for long walks in the wilderness," lead researcher Holli-Anne Passmore told the UBC News. "This is about the tree at a bus stop in the middle of a city and the positive effect that one tree can have on people."
Eat your way to less stress.
Opening a bottle of merlot is a popular way to loosen up, but a longer-term strategy starts with your plate, not your wine glass. "The first step for combatting stress is to make sure you're consuming a well-balanced diet," Gans says. "Complex carbohydrates, such as oatmeal, barley and whole wheat pasta, and foods rich in antioxidants, omega-3s and B vitamins have been shown to possibly have a calming effect. "
Not only is a great way to get back in touch with what turns you on—leading to all-around better sex—experts say masturbation can help with stress release. Try not to worry about whether or not you have an orgasm, and just enjoy the journey. Need some toy recommendations? Here are some good vibrators for beginners, and the quietest ones we've found.
Once you've identified your go-to relaxation techniques, honor yourself by actually doing them.
Whether it's a walk in the park, a luxurious bath with a book and a beverage, a little self-love, or rewatching your favorite rom-coms, it's all about scheduling an unbreakable appointment with yourself.
"I tell women to look for small opportunities for relaxation. Fifteen minutes at lunch, an hour before bedtime, a few hours on the weekend," Kaplin says. "It's the 'pay ourselves first' concept. If we relax and take care of ourselves first, the rest will easily fall into place. If not, we won't show up the way we want to and we will never feel rested."
View the original story on OprahMag.com: Easy Ways to Relax Your Mind and Body.
How to Relax in 5 Minutes: A Simple Relaxation Technique
These tips will help you get through stress if you need to quickly recover, and trying to calm down does not work.
We need anxiety and stress to protect ourselves from danger. The brain evaluates the environment. If something threatens our safety, it puts the body into combat mode to fight and run. But most of the stressful situations we face every day don't kill us. Maybe we are arguing with colleagues, preparing for an exam, or going on a first date. Under such conditions, the reactions of the body only interfere, we are nervous and cannot concentrate on work, remember information or be creative.
Need to turn off the tension and relax. But how to do it if you are worried? The brain is overexcited, and the self-belief that everything is in order and you need to pull yourself together does not work.
Do not confuse relaxation and rest. No one bothers to sit and do nothing at the same time, but at the same time to worry and worry. So just a break in work will not help to relax and calm the nervous system.
The best option is to act from the side of the body, that is, to relax the muscles and remove the effects of stress. The brain will decide that since the body is calm, there is no danger, then you can calm down.
To do this, try the deep relaxation technique offered by Relaxation technique / No Panic, a charitable organization called No Panic that helps people with anxiety and panic disorders.
Begin to relax
To feel the effect of the first classes, find a comfortable and quiet place where you will not be distracted for at least five minutes. It is better to work out the technique at home, in comfortable clothes, so that later you can repeat it in other conditions.
Turn off the music, turn off the lights if possible, and sit in a comfortable position. Breathe freely while exercising, do not hold your breath or try to breathe deeply. Think that you only need to relax, nothing else.
Feel the difference between tension and relaxation
To relax, you need to feel tension. Start with the hands. Clench your fists as hard as you can and count to 10. After that, relax your fists so that your fingers rest freely on your knees or on any other surface. Feel how your hands move differently when they are tense and relaxed, remember the moment of relaxation and leave your hands in a calm state.
Then you need to tighten and relax the muscles in the whole body in turn in the following order:
- Forearms. Bend your elbows and try to press your fists to your shoulders.
- Muscles of the back of the arms. Extend your arms as far as you can.
- Shoulders. Raise your shoulders towards your ears.
- Neck. Tilt your head back.
- Forehead Raise your eyebrows as if asking a question.
- Eyelids. Close your eyes tightly.
- Jaw. Clench your teeth.
- Tongue and throat. Press the tongue on the palate.
- Lips. Press your lips together tightly, as if holding something small with them.
- Chest. Take a deep breath and hold your breath.
- Belly Tighten your abs as if you were about to hit.
- Hips and waist. Arch your back and squeeze your buttocks.
- Legs. Straighten your legs and point your toes.
Tighten your muscles to the maximum for 10 seconds, and then relax them and listen to the difference in sensations.
Let the body get used to relaxation
Sit in silence with relaxed muscles for a few more minutes to remember how the body feels at rest.
You may not relax completely the first time, but if you practice regularly and deal with anxiety using this technique, you will soon feel that five minutes is enough for you to calm down and control your emotions again.
Subsequently, you will learn to relax even on the move: for example, relax your arms and back when you go to work, and your legs when you sit at the computer.
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10 effective ways to relax the brain. Reedus10 effective ways to relax the brain. reedus
7 0 13542
- January 10, 2020, 14:14
- Stanislav Timonov, journalist for Reedus
Despite the fact that our brain is able to work around the clock (and thank God), it also needs relaxation and rest. When we are engaged in one thing for a long time - work, study, caring for a child, etc., the brain focuses all its resources on this. It would seem, what's wrong with that? We are focused on business and can work calmly. But no. The brain needs to switch - due to this, it rests. The absence of a regular vacation for the brain impairs memory, creativity, reduces the quality of perception of information and leads to emotional burnout (the feeling that you don’t want to do anything, you don’t want to communicate with anyone, and in general, life is decay).
We have found ten ways to arrange a mini-vacation for the brain that will help it, and along with you, work more efficiently in the future.
After hard work, find time, like 10-15 minutes, just to sit and dream. Do not set goals, do not plan, but dream. Imagine the brightest pictures of the future (anything, even a meeting with unicorns, the main thing is the process), imagine where and with whom you would like to be and what you would dream of doing. This simple but pleasant action is very relaxing - some literally feel something pleasant spreading in the head and brain tension decreases.
Any new activity is great for helping the brain switch. Even simply choosing a different route home from work will allow your processor to defocus and relax a bit.
It is not necessary to create masterpieces of painting. The drawings can be ordinary scribbles. If drawing on your own does not pull at all, you can purchase a coloring book. By the way, they are also available for adults, they are called “anti-stress coloring pages”.
If you can, take a 30-90 minute nap break. Sleep will help the brain not only relax, but also provide an opportunity to process all the information that has entered it. When you are working on a solution to some difficult problem and cannot find the answer for a long time, try to go to bed. The solution to your problem may come to mind at the moment while you are falling asleep, in a dream, or immediately after waking up.
You can just listen to music, or you can perform it yourself or dance to it. It is important that listening to music is separate from your main job. Don't leave music playing in the background while you get on with your business. By turning on the music in the background, you will force the brain to focus on several things at once - it will try to do the main work and catch the lyrics, parse the melody, compare it with what you heard before, evaluate it, etc. Such multitasking will only increase brain tension and reduce the quality of his work.
One of the most effective ways to relax physically, but it also helps to relax the mind. The essence of this method, invented by the American neurologist Edmund Jacobson, is to alternately relax and strain individual muscle groups. Muscles must first be tensed, well felt their tension, and then relaxed and enjoy the feeling of lightness in the body. Each muscle group is first trained physically, and then mentally, with the help of memories of sensations.
Fine motor skills
Fine motor skills of the hands help to relax. The main thing is that they are simple and do not require strong concentration - therefore, you should not start knitting according to complex patterns or shoeing a flea. For relaxation, the simplest children's games for the development of fine motor skills or slime are perfect.
© pixabay. com
Conversations with yourself
Conversations are best done out loud. Although it will seem rather strange, especially in front of other people, but alone it is quite possible to indulge in this useful quirk. We all, one way or another, conduct an internal dialogue, but we rarely do it intentionally. And in vain. Conversations with oneself not only give the brain the opportunity to defocus and rest, but also help to provide moral support to oneself in case of some life difficulties.
A great way to calm the swarm of thoughts and give the brain at least a few minutes of rest. It is better to meditate in solitude and silence. In an ordinary office, there are hardly many opportunities for meditation. But you can just go to some secluded place and stand or sit in silence for a while, trying not to concentrate on anything in particular, especially at work.
Unless you are a tenth generation shaman or hypnologist, this method is best not practiced on your own.