How to relax, our mood will change according to various factors. Being in the same bad mood for a long time actually has a great influence on our physical and mental health. Let's learn how to relax.

How should I relax? 1 1. Relax through meditation.

Do deep breathing exercises. Although this seems to be a cliche, deep breathing exercises can play a very wonderful role in relaxation. When you are stressed or practicing deep breathing every day helps to calm your anxiety.

Shut up and breathe deeply through your nose. Try timing so that this inhalation can last for 4 seconds. Hold your breath for 7 seconds, then exhale slowly for 8 seconds. * * * Repeat this step 4 times.

If you have difficulty breathing slowly at present, you can take a deep breath at a faster speed first, and then slowly let the breathing last longer.

You can adjust the duration of each inhalation and exhalation at will, but make sure that the duration of exhalation is twice that of inhalation. The interval between breaths can be temporarily suspended. [ 1]

Practice meditation or try to meditate and pray with joy. This process allows you to focus on a specific idea, place, word, color or object, and make your thinking clear. You can sit down (kneel or lie down) in a comfortable position while meditating, and then think (or pray) about a specific thing. It may take you more than 10 minutes to completely relax and stay focused, which is normal.

You can sit or lie down while meditating, but keep your eyes closed to help you concentrate.

It is normal for uneasy thoughts to intrude into your meditation. Try to ignore them and focus on (cherish/praise) a specific thing.

Use image guidance to help you relax. Imagine a place where you feel calm and stress-free. This place can be real or fictional. Pay attention to this place, including details, such as what it looks like and how you feel there.

You can meditate as long as you want. But it turns out that after you successfully relax and clear your mind, taking a ten-minute break is beneficial to relieve the overall stress and concentrate.

Play soothing music, sound or positive lyrics (for example, "I think something good is coming, I think something good is coming [2] ……………………………………………………………………………………………………………………………………………………………………………………………………"). These will help you concentrate more on meditation. Do what you think is necessary and make yourself as comfortable as possible. [3]

Besides psychological relaxation, meditation has also been proved to be beneficial to health, including lowering blood pressure, cholesterol and blood sugar. [4]

Try to imagine. Visualization in meditation is similar to image guidance. You need to imagine a peaceful scene. Imagine the picture in your mind for as long as you want, but you must concentrate all your thoughts and energy on the scene in your mind.

Perform gradual muscle relaxation. In this process, you will tighten and then relax all the muscles in your body. Relaxing muscles after tightening can change mental state and help to relax body and mind.

Start by tightening the facial muscles, one group at a time. This may include frowning, frowning and grinding your teeth. Then, let every muscle relax.

When the facial muscles are relaxed, you can go down until the whole body muscles are relaxed one by one.

Keep the muscles tight for 5 to 10 seconds before relaxing, so as to get the maximum relaxation effect from this process. [5]

2. Relax by changing your health.

Practice yoga. Yoga is a low-impact stretching exercise, which can help to relax the body muscles. Because you must concentrate on every yoga posture, you can't immerse yourself in thinking about the stressor and be forced into a calm state.

You'd better take a yoga class first. Although there may be many people in yoga class, its main purpose is to create a relaxed state. You can go to your local yoga teacher or a yoga class in a nearby gym.

Hatha yoga is the most basic yoga system, which is very effective for relaxation. You can check the posture of hatha yoga and try to exercise at home.

If you have health problems, such as disc herniation, osteoporosis or blood clots, please avoid yoga. [6]

Drink more water. Drinking water is important to keep your body hydrated and detoxify, which in turn helps to make your mind more focused. Drinking more water also helps other relaxation exercises.

Eat food that helps to relax. Some foods can lower the hormones related to anxiety and increase the hormones responsible for creating happiness and peace.

Foods rich in selenium can help reduce anxiety and depression, including nuts (especially Brazil nuts), mushrooms, tuna, cod or salmon.

Eat foods rich in magnesium, such as spinach, pumpkin seeds and halibut.

Eat more foods rich in tryptophan, which helps to produce chemical serotonin and enhance happiness. Try dark chocolate, nuts and red meat.

Moderate exercise Exercise is responsible for releasing endorphins, which in turn produce a feeling of happiness. Try to do some exercise to relax after dealing with the stressful daily plan every day.

Exercise in a quiet place or let yourself have time alone. If you work out in the gym, try to find the least area or room, so as not to be distracted by things around you.

Try repetitive exercises without thinking, such as swimming or running laps.

Do your favorite activities. If you like cooking, reading or sports, do it! Doing your favorite activities can help you relax and may release more pleasant endorphins.

Drink warm drinks. Hot drinks help to relieve tension and reduce stress. Try to find hot drinks without caffeine and alcohol, because caffeine and alcohol can stimulate anxiety and depression.

Green tea contains natural chemicals related to decompression. Drinking a cup of hot or iced green tea can calm you down.

Try drinking hot milk. This traditional bedtime drink helps to soothe your restless mind because it is rich in tryptophan. Tryptophan is responsible for making the brain produce more serotonin. Heat milk and honey together in a saucepan and enjoy a sweet drink that will relax you.

If you choose to drink coffee to relax, please drink decaffeinated coffee to avoid stimulating excessive brain activity.

Avoid sugary drinks because they stimulate the brain and make it harder for you to relax. [7]

Step 3 relax through activities

Keep yourself busy with repetitive activities without thinking. Doing some activities that require physical exertion but don't require concentration helps to relax the brain.

Try doodling or drawing abstract paintings. You must concentrate on painting, so that you can't examine the stressors in your life.

Do housework that helps to relax by repeating actions. Consider raking leaves, sweeping the floor or folding clothes.

If you know how to knit bracelets or knitting, you can also do these activities.

Avoid activities that require a lot of action or are very busy, because this will lead to more stress rather than reducing it.

Listen to soothing music. Although you may like to play hard rock or rap, please find some soothing slow songs to relax.

Avoid music with heavy instruments or loud songs, which will make it difficult for you to relax when listening to music again. Sometimes music without lyrics is the best.

Besides music, you can also listen to natural sounds and white noise that help people relax. You can look for the sound of the ocean or forest, or listen to the white noise samples.

Binaural beat is a special kind of music or sound, which can produce high alpha waves in your brain and help you relax. You can find free binaural beats online or download them through your favorite music website.

Spend time with animals. Studies have shown that people who spend time with pets or petting animals have lower blood pressure and less stress than people who rarely contact animals.

If you don't have your own pet, consider walking with your friend's dog or hugging your neighbor's cat. It helps to spend some time with animals every day.

You can inquire about animal-assisted psychotherapy. This therapy uses animals to help people reduce stress and anxiety. Horses are usually used for this treatment, but cats and dogs are also popular choices. [9]

Try aromatherapy and use a calming aroma to help you relax. Many popular flavors in aromatherapy include lavender, mint and eucalyptus.

You can buy aromatic essential oil and apply it directly to your skin. Pat some essential oil around the temples and inside the wrists and elbows. These are the warmest parts of the body, which can make the fragrance spread quickly.

You can also use aromatherapy spray and household perfume to turn your bedroom into your own private relaxation sanctuary. Look for aromatherapy spray or candles to make your home smell calm.

Take a shower or soak in the pool. Warm water helps release stress-relieving endorphins, so you can take a 20-minute hot bubble bath.

4. Avoid contact with stressors

Stay away from social networking media. Any social media will cause great pressure, whether it is your mobile phone or Facebook account. Trying to stay away from these things for a while will help reduce anxiety.

Turn off the phone or leave it in the car for a while, so that you won't check it involuntarily every few minutes.

Turn off the computer and laptop so that you don't want to check your online account.

If social networking is a major stressor in your life, consider excluding it completely from your life for the time being. Stop using your online social account for weeks or months until you feel that it no longer bothers you.

Don't watch TV. Television is full of bright colors, busy images and constant noise, which can improve your stress index.

Spend some time alone. What worries us most is often the people around us, so please spend some time alone.

Stop working, take time to catch up on sleep or leave yourself alone. You can spend weekends in local towns or nature reserves, where you have time to meditate.

If you are overwhelmed by a busy schedule, cancel your plans with your friends. It is very important to keep time for yourself before sharing it with others.

Find some time away from your family. No matter how much you love your family, everyone needs a period of time to stay away from their family and be alone in order to keep a healthy mind.

Avoid the stressors you know. If you know that the upcoming exam or meeting is the chief culprit of your stress, you can try to stay away from these things for a while to avoid increasing anxiety.

If you are willing to face these stressors related to work or school, make strict time rules. I promise that you will only do your homework until 8 pm, and then take time to make psychological explanations afterwards to vent your pressure.

If some people or activities make you anxious, you can avoid them for a while. Take some time to think about why these things bother you so much and imagine the solution to the problem. [ 10]

skill

Close your eyes and listen to your breathing. Make sure you are in a quiet place. Feel the air enter the head and then exhale slowly.

Lying in the open field at night, looking up at the sky and stars overhead.

Even if you are indoors, sit in the sun. The warmth and brightness of the sun help to improve your mood.

Write something in the way you like. Or write down anything that comes to mind. Keeping a diary can make people calm.

Lie on the floor, sofa or recliner, breathe slowly, listen to light music, lower the volume, or stay in a quiet room. Think of the good times and smile.

Light the candles, turn off the lights and relax without noise.

How to relax 2 10 relaxation method?

In fact, there are many ways to relax in life, but you don't care, such as the simplest way, taking a nap, breathing and so on.

nod off

Take a nap in some occasions, such as home, office, corridor and car. It only takes you 10 minutes to refresh.

imagine

Imagine a place you like, concentrate on imaginary things, and gradually enter the state, so as to achieve mental relaxation.

massage

Massage can relax people's nerves, close your eyes, massage your forehead and back neck with your fingertips, and rotate in the same direction regularly.

breathe

Inhale shallowly, inhale slowly, hold your breath, and then exhale. Each stage lasts for 8 beats.

abdominal respiration

Lie flat on the floor, relax naturally and close your eyes. Exhale, the abdomen bulges, then tighten the abdomen to inhale, and finally relax to restore the abdomen to its original state. Repeat this process after a few minutes of normal breathing.

break the normal procedure

Always try different new methods and do things you don't often do, such as going down stairs with your feet.

Sing in the shower

Taking a bath is a very good way to relax. Let go of your singing in the shower, because singing loudly requires deep breathing, which can relax you and make you happy.

Development of interest

Cultivate your interest in various beneficial activities and enjoy them to the fullest.

Stretching exercise

Stretching exercise is very beneficial to relieve tension and relax the whole body muscles.

Fully relax

Sit comfortably in a quiet place, close your eyes and relax your muscles, breathe silently and take a deep breath.

How to relax yourself?

1, eat cheese to keep a good mood

The firmness of skin is closely related to dermis, which is responsible for the elastic support of skin. A happy mood can make the skin function run smoothly, promote the renewal of dermis, and naturally reduce wrinkles; In addition, bad emotions will also affect the nerves, resulting in dynamic lines such as locked eyebrows and drooping corners of the mouth. The first task is to make the skin firm and wrinkle-free, and to relax.

Cheese is rich in nutrients such as tyrosine, tryptamine, B vitamins, calcium, zinc, etc. It is a well-known food for relieving stress, helping to relieve stress, stabilize mood and maintain a happy mood, especially suitable for the adjustment of female physical and mental instability before the physiological period. If you want to relax and tighten your skin, you might as well have some cheese!

2. Comb your hair frequently and activate blood circulation.

Skin is the place where qi and blood of the whole body converge, and it has the greatest demand for energy supply. People with insufficient qi and blood are prone to edema, spots and relaxation. Once the qi and blood are sufficient, the skin can naturally be full and firm.

Good sleep and regular exercise help to replenish energy, and combing the top of the head can also activate the blood circulation of the whole body. Buying a good comb and combing your hair frequently every day is the cheapest way to replenish blood.

3, jujube tea warms up qi and blood

People who like Chinese medicine to tonify the body may wish to make more use of Chinese herbal medicine to tonify qi and blood. Sweet jujube is a good material for invigorating qi and blood. You may not know that the content of vitamin C in jujube is higher than that in lemon, because there is a special ingredient in jujube that can prevent the loss of vitamin C.

In addition to stewing soup, red dates are also suitable for raw eating, cooking and making cakes. Yang Jiafeng, a Chinese medicine doctor, recommended that if you are afraid of supplementing excess calories with medicated diet, you can make good use of tea to replenish qi and blood in winter. The tea that can replenish qi can be Chinese herbal medicine mainly composed of Astragalus, plus red dates and medlar; Yangxue tea takes longan as the main Chinese herbal medicine, with red dates, ginger and brown sugar. Drink while it's hot, warm up, warm up.

4. Lymphatic drainage tightens the skin

Skin is a living organism, which can be relaxed or tightened. Both components with drainage function (such as caffeine) and components with cool feeling (such as mint) have the effect of firming skin, but the effect can only last for a few hours, which is suitable for emergency use.

Simple lymphatic drainage massage can improve skin firmness. The method is to gently hold the chin with your thumb and forefinger, and press it from the middle of the chin along both sides of the mandible to the bottom of the ear. Or in the same place, use the same technique and "slide" your fingers three times. A little harder, but it won't hurt. It hurts when you pinch it gently, indicating that there is too much toxin accumulation, so you must detoxify first!

5, promote blood circulation three strokes simple exercise

Qi in the human body is actually a flowing state. If the gas is not smooth, not only the blood circulation is not smooth, but also the heat will run up and there will be many problems when it runs to the face. Therefore, the gas should be released to remove the heat from the face. According to this principle, simple exercise can help the body to adjust to a more balanced state, and of course it will also help to reflect on the skin. Girls who love beauty should learn these three tricks quickly! Of course, the most important thing is to form a good habit of exercising every day!

Move 1: Goldfish swings to promote gastrointestinal peristalsis.

This action is like a fish swimming around in the water, swinging from side to side, which can correct the displacement of crista vertebra, eliminate the problem of low back pain, promote gastrointestinal peristalsis and strengthen internal organs. It takes more than three minutes to be effective, but if it is too intense, it will make the hot air come up faster, and it should be done slowly at a frequency that will not make the heart beat faster.

1. Lie down in the most comfortable position, put your hands behind your head and clamp your legs.

Close your eyes and start swinging slowly from side to side, just like a fish swimming in the water. Swing for more than three minutes, and be careful not to breathe too fast.

3. Take a few deep breaths and swing your ankles about 30 times.

4. Put your feet flat, pull your feet in the direction of your body, and then repeat the action in the opposite direction.

5, toe movement, toes stretch in all directions.

How should I relax? What is relaxation therapy?

First, what is relaxation therapy?

Relaxation therapy is also called relaxation training therapy: raise your left hand, slowly make a fist, make your right upper arm anxious about 10s, and then release the pressure; Raise your right hand and slowly make a fist, making your left upper arm anxious for about 10s, and then release the pressure; Raise your hands, slowly clench your fist, make your upper arm anxious, about 10s, and then release the pressure.

According to the necessary procedures and relaxation training, we can clearly manipulate or adjust our physical and psychological activities, reduce the level of arousal, solve anxiety, pain and anxiety, release pressure from the physical and psychological state, and then adjust or improve the chaotic human function, which can relieve fatigue, calm the mind and enhance the spirit. It's a kind of mental health care or treatment.

Second, the way to release pressure

1, doze off

Why not doze off at home, office, corridor, car and other places? It only takes 10 minutes to get you high.

Step 2 imagine

Imagine 1 the field you love, concentrate on what you imagine, and slowly enter the customs, thus releasing the pressure beyond the spiritual essence.

Step 3 massage

Close your eyes, massage your forehead and back neck with your fingers and rotate in the same direction.

Step 4 inhale

Inhale shallowly, breathe slowly, hold your breath, and breathe again, with 8 beats in each link.

5. Abdominal breathing

Lying flat on the wooden floor, the human body naturally releases pressure and closes its eyes. Breathe, the abdomen bulges, then tighten the abdominal breathing, and finally release the pressure to make the abdominal cavity return to normal. After a few minutes of normal breathing, repeat the whole process.

6, solve the basic

Always use new ways to do things that haven't been done for a long time, such as jumping around the left and right stairs indoors with your feet.

7. Sing in the shower

Take a bath and relax your voice, because singing loudly requires continuous deep breathing, which can get very good pressure release and make you feel very comfortable.

8. Development trends, interests and hobbies

Create your hobbies in various beneficial theme activities and enjoy them happily.

9. Relax and exercise

Flexion and stretching are very beneficial to eliminate anxiety and release the pressure of body muscles.

10, covered by pressure relief device

Sit comfortably in the 1 quiet area, close your eyes to release the pressure of your whole body muscles, take a breath and take a deep breath quietly.