Chapter one, section five. Improve your mood. Exercise will detoxify your mind.

Chapter two: Six measures of psychological detoxification.

Chapter three: 30-day mood improvement method, one month to build a brand-new self.

Psychotoxin, depression, etc. They do great harm to the body and need to detoxify the mind and improve the mood in time. So how do you detoxify your mind? How to control your emotions? Here are five kinds of exercises recommended by Bian Xiao, which can help you adjust your mood and eliminate psychological toxins!

Fifth, improve your mood and exercise to detoxify.

A few days ago, the US "Fox News Channel Network" published an article summarizing five exercise methods that can improve mood.

1. Practice yoga: be more confident.

A study found that yoga three times a week 1 hour can improve the level of neurotransmitters in the body, relieve anxiety and make people confident. Practice at home every day 10 minutes. Beginners of yoga should learn to breathe correctly; Inhale slowly through your nose, count for 5 seconds and hold for 2 seconds. Breathe out slowly through your nose for 5 seconds to completely expel the air from your lungs.

2. Pilates: Sleep soundly.

A study by Apara State University found that Pilates can help you relax and improve your sleep. ArisiUgaro, a pilates expert in new york, suggested that practicing for one hour three times a week can significantly improve sleep.

3. Bicycle: Replenish energy.

A study by the University of Georgia found that athletes feel more energetic after riding a bike for 30 minutes. Rick Mayo, a bicycle training expert, suggests that you should ride your bike at a moderate or slow speed, three times a week, for 15 minutes each time.

4. Lift dumbbells: clear your mind.

A published study found that participants did low-intensity weightlifting 3-5 times a week, and their cognitive ability improved significantly after one month. Experts suggest that you should practice lifting dumbbells three times a week, and the weight of dumbbells should be1.4-1.8kg.

5. Tai Chi: Relieve stress.

A number of studies published in the Journal of Alternative and Complementary Medicine and the Journal of Clinical and Experimental Neuropsychology show that Tai Ji Chuan not only requires physical coordination, gentle movements and rhythmic breathing, but also requires high concentration, which is conducive to regulating the central nervous system and relieving stress. Practicing Tai Ji Chuan for 20 minutes every day has the best decompression effect.

Try 6 tricks of psychological detoxification.

Psychologists have said, "Positive psychology has a good effect on physical and mental health, which can't be replaced by any medicine or supplement. Negative psychology is no less harmful to health than bacteria and viruses. " Therefore, detoxify your mind at the right time. Bian Xiao recommended six psychological detoxification measures for you to bring you optimism.

The first trick: don't be hard on yourself.

Some people set their goals too high, so all kinds of setbacks and blows follow, and they are unhappy all day long. This is asking for trouble. Psychologists point out that if you want to set goals and requirements within your ability and appreciate your achievements, you will naturally feel comfortable. Objectively analyze your current situation, what can be changed and what can't be changed, and decide your choice with a peaceful mind.

The second trick: find your own advantages and disadvantages.

Find a blank piece of paper, sit in a quiet corner and write down all your shortcomings on the paper. Usually people who are psychologically toxic will write many shortcomings, such as writing 30 shortcomings themselves. Then, find a piece of white paper and write down 30 advantages, and write down 30 advantages the next day. Slowly, we will find that we can learn to look at ourselves with a positive attitude.

The third measure: playing amnesia

Forget your troubles, worries, bitterness and setbacks, forget yourself yesterday, forget the harm of others, forget the betrayal of friends, forget your fragile feelings, forget your shame and shame, so that you can be optimistic and open-minded. However, it's really hard to forget! At this time, you might as well do something you like. When you calm down, you can face the problem again. Psychological research shows that people's psychological endurance is limited. If they face too many conflicts, they will be restless. There is a "forgetting" link in memory psychology. If we can forget some unpleasant things in our hearts, we can get rid of the pain, forget those trivial things, liberate our body and mind and inspire new strength.

The fourth measure: seek professional help.

People are floating in rivers and lakes, who can not be stabbed? Even if you are always strong, you will inevitably face some psychological pressure. At this time, it is very irrational to bear it with your own strong will. At this time, you should seek professional help in time, such as chatting with a psychologist and doing decompression yoga training to improve your psychological endurance. At the same time, purposeful psychological training, mental and physical exercise can also promote health.

The fifth measure: be a volunteer.

When you are depressed, go to orphanages, nursing homes and hospitals to see how many misfortunes there are in the world besides your own pain. If your mood is still not calm, you should actively contact these people and shift your mood to helping others, so as to rebuild your confidence. As long as you change your environment, you can change your mentality and feelings.

The sixth trick: listen to the music.

Don't always stare at reports of disasters. Look at the front page of the newspaper. Don't waste time looking at the details of the tragedy. Listen to Mp3 on the road. If possible, have dinner with an active person. Don't sit in front of the TV at night, spend your time chatting with your relatives.

30-day mood improvement method, build a brand-new self in one month.

Having a good mood is good for physical and mental health. Here are some ways to improve your mood within 30 days. Very good. Learn quickly.

0 1. Don't blame others.

This is the simplest and most important way to eliminate troubles. Blame yourself or others and let your thoughts stay in the past. Why don't you lift your eyes and look ahead and think about what to do next?

02. Look at things positively.

"What bad luck. I was about to go out when it suddenly rained heavily. " Instead of thinking like this, think about "how fresh and humid the air is today." Think of every "bad luck" as an opportunity to exercise yourself to survive in change.

03. I am tired of sleeping.

Although the relationship between depression and sleep remains to be further explored, experts point out that as long as you keep adequate and regular sleep, it will have a certain effect on improving your mood.

There is sunshine in the bedroom.

"When you wake up, the bedroom is full of sunshine, which will make you feel happy all day." Dr. Michael, director of the Center for Phototherapy and Biological Rhythm Research at Columbia University, said that the sunshine in the morning is most beneficial to human health.

05. Change the light bulb.

If you really don't have time to bask in the sun in the morning, replace the light bulbs in the living room or dining room with energy-saving lamps. The light it emits is more like sunlight than incandescent lamps, which can improve the mood.

06. Play with pets

As long as you pet your dog 15 minutes, you will release the feel-good hormones-serotonin, milk-producing estrogen and oxytocin, and at the same time lower the level of stress hormone 3354 cortisol.

07. Keep smiling

An experiment at Clark University in the United States proved that people who often smile will see the funny side of the same thing, while people who often frown will see its annoying side.

08. Have some chocolate.

Eating chocolate is a good way to improve your mood. Polish doctor LeahSherman said that tryptophan contained in chocolate can stimulate serotonin in the brain, thus improving mood.

09. Change contraceptive methods.

Taking birth control pills can lead to hormonal changes in the body, which may lead to depression. Hilda, a professor of obstetrics and gynecology at Columbia University, reminded that if this is the case, contraceptive methods that do not affect hormones, such as condoms, should be considered.

10. Keep a diary or draw a picture.

A study by Boston College in the United States proves that these art-related behaviors are more conducive to distracting attention and releasing negative emotions, whether it is keeping a diary, singing or painting.

1. Exercise for 30 minutes.

When people are depressed, they may not want to do anything. At this time, the best way is to go out for a run, or go to the gym for 30 minutes, and you will feel better soon. If you can persist for a long time, it will also help to improve depression.

Touch your lover.

Touching your lover's face or hand gently and feeling skin contact can release endorphins, an exciting hormone, while lowering blood pressure and heart rhythm, making your body feel more relaxed and happy.

Hum a song

The University of Manchester found that an organ in the inner ear that can respond to singing is connected with the brain nerve responsible for transmitting excitement. So singing a song when you are upset will immediately change your mood.

14. Close to yellow and green

A study by the Free University of Amsterdam in the Netherlands found that displaying yellow and bright green in a room can make people feel happier, because they are the colors of sunshine and spring fields.

15. Eat more fish and nuts.

Research by the University of Pittsburgh in the United States has proved that the lower the intake of healthy fatty acids in the daily diet, the easier it is to be depressed. Therefore, people who always eat fat are often in a bad mood. Eating more fish and nuts will keep you away from troubles.

16. Try not to work overtime.

Stress and physical and mental exhaustion are common risk factors for emotional deterioration. If you want to feel relaxed and happy, it is important not to work overtime or do anything beyond your ability.

7. Start losing weight.

A psychiatric study pointed out that obesity and depression are closely related. Obese people are more prone to depression, and depressed people are more likely to be obese. So if you want to be in a good mood, don't make yourself too fat.

18. Pay attention to your health.

Long-term bad mood may increase your chances of developing diabetes or heart disease. Conversely, diseases can also make people depressed. For example, diabetics are more likely to suffer from depression.

9. vitamin d supplements

Diet not only affects health, but also affects brain development. Take vitamin d when you are in a bad mood. You can eat fish oil, eggs, animal liver or milk to improve your mood.

20. Don't drown your sorrows in wine.

People who are depressed or anxious often want to drink some wine to relieve their mood, but be careful not to drink too much, which will affect the chemicals secreted by the brain and make the situation worse. Drink some red wine properly to make yourself feel slightly drunk and relax.

2 1. Do things at a fixed time

Drink a cup of yogurt after lunch every day and go jogging at 8 pm. Doing fixed things at a fixed time will make you full of expectations and hopes every day. Such people are least likely to feel depressed.

2. change the inherent view.

It is also a hospital. Children are afraid of it, but adults think it can help them relieve their pain. Everyone looks at things according to their limited cognition, so when encountering negative things, think more about whether their opinions are too subjective.

23. Find an optimistic friend.

Research shows that being with happy friends will make you happy, while being with friends who often complain will make you feel worse.

24. Very popular.

Unpopular people are more prone to depression. Such people can't handle social relations well and can't get more social support. Therefore, if you want to be in a good mood, you must first learn the ability to communicate well with others.

25. Go online for help.

Don't underestimate the power of the Internet in the developed era. Sending a private message to Weibo, a professional psychological counselor, may solve your big emotional problems. The premise is to search his background first, and be careful not to be cheated.

26. Learn to appreciate others

Learning to appreciate others can make you happier. ChristopherPeterson, a professor at the University of Michigan, said, "If you are always passionate about people and see their advantages, you can overcome bad emotions."

7. Quit smoking quickly.

Smoking will not only damage your heart and lungs, but also increase the risk of depression.

28. Don't make a decision when you are upset.

Being depressed will affect your insight and judgment, so it's best not to make any important decisions. If you must make a decision, you'd better consult your family and friends first.

9. Change your weight loss method.

Some people seldom eat staple food to lose weight, which easily leads to depression. Studies have shown that eating more staple foods and reducing fat intake can also reduce weight and make you feel happier.

30. Have dinner with friends.

When you are in a bad mood, don't hide depressed things in your heart. Have dinner with your friends and talk about it. Even if he doesn't fully understand, he will certainly give you moral support.

Conclusion: I hope you can try these emotional management methods listed above to detoxify your mind and make your life healthier and better! (The article was originally published in the British Journal of Sports Medicine, serial number: 2065438+March 2002, by Lan Xiu, and the copyright belongs to the author; The purpose of reprinting is to convey more information, which does not mean that 360 Common Sense Network agrees with its views and is responsible for its authenticity. Please contact us as soon as possible if it involves content, copyright and other issues, and we will delete the content as soon as possible)