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健康之路

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改善心理健康的10种方法  

2015-01-27 00:16:04|  分类: 环境与健康 |  标签: |举报 |字号 订阅

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1. Identify Your Stressors. Becoming mindful of daily stressors and stopping negative thought patterns in their tracks is a commonly used practice in cognitive behavior training. This technique helps reframe and reprogram the brain and disengage from unhelpful thinking. Try keeping a thought journal for 30 days to help you incorporate this practice into your daily life.

2. Simplify things. Identify the things in your life you can change or eliminate that would make life simpler. This will greatly reduce your stress level. This goes very well with step

3. Learn to say no. People who can never say no often have a high degree of stress in their life as they try to juggle the demands and requests of everyone around them.

4. Find a healthy balance. Increase time spent doing activities that you find (or once found) enjoyable. What do you find fun or relaxing? Massage, playing golf, painting, taking a hot bath, or reading an inspiring book? Scheduling this time every week will not only help you manage stress, it will help you change your outlook on life.

5. Avoid isolation. Many of us tend to become isolated, as well as physically and mentally inactive after a stressful event, which can really dampen our mental outlook. Connecting with friends, family or community groups that offer emotional support, or engaging in activities that you find enjoyable can help turn potentially harmful isolation patterns into a positive event.

6. Laugh and laugh often . Laughter provides a release for tension and helps to take our focus off of the worries and frustrations of the day. Laughter also helps balance cortisol levels and supports the immune system.

7. Stop procrastination. Tasks that have gone uncompleted tend to accumulate in our minds. If you are prone to procrastination, becoming mindful of this tendency will help you manage stress in your life.

8. Exercise regularly . Go for a brisk walk or run. Exercise, particularly aerobic exercise, allows your body to release tension and forces you to breathe much more deeply. Aerobic exercise also causes the brain to release endorphins and neurotransmitters, such as serotonin, which help support a positive mood.

9. Spend time in nature. This modern hermetically-sealed lifestyle is turning many of us into zombies with dulled senses and dulled spirits. Many of us are suffering from a nature deficiency. This includes decreased exposure to fresh air and sunlight which is important for maintaining our vitamin D levels and a healthy immune system. Get outside as often as you can, take a few deep breaths and fill your lungs with fresh air, listen to the calming and peaceful sounds of nature, expose your eyes to the natural colors of the world while you are promoting relaxation and reenergizing your mind and body.

10. Keep a gratitude journal. Record five things in the past week that you experienced for which you are grateful. It could be anything from the sunshine you woke up to, or the generosity of a friend. Be sure to elaborate with sincere detail as this has more of an impact than quickly jotting down a superficial list.

The more you concentrate on positive thoughts and activities the more you can help reprogram the brain and boost your mental outlook!

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