Each of us lives in a certain social and family environment, and it is inevitable that there will be contradictions and troubles of one kind or another, which will cause us to have a certain degree of mental tension and pain and produce a series of adverse emotional reactions, such as sadness, depression, fear and rage. These emotional reactions will lead to endocrine disorders and be harmful to health. So how can we overcome these bad emotions and eliminate mental tension? Doing the following will help you achieve this goal:

Keep a sense of humor

Everyone should lead an easy life, especially in times of adversity, and learn to be detached. The so-called "well-connected", only by seeing the bright side of life can we be carefree and happy.

(2) Be polite to people

If you treat others with courtesy, others will treat you with courtesy. As the saying goes, "returning a peach to a plum" will help ease your nervous mood. Sometimes, a "thank you", a smile or a passing courtesy can make you feel happy. Remember, the attitude of others towards you reflects your self-image to some extent.

(3) Be confident

Confidence here is not arrogance or self-righteousness, but learning self-control. There is a saying: "I don't rely on myself, who else can I rely on?" If I only think about myself, who am I? If I don't do it now, when will it be? "If you blindly rely on others, or wait for others to get things done, you may be in a passive position and become a victim of the environment. Therefore, to do anything, we must first believe in ourselves, rely on ourselves, and don't pin our hopes on others, otherwise we will miss the opportunity, increase our annoyance and aggravate our mental tension.

(4) Decisive action

Sticking to a hopeless goal will increase psychological stress and mental tension, whether for yourself or for the people around you. Once a smart person intends to complete a task, he should make a decision and put it into action. When he finds that the decision he made is wrong, he should correct it immediately. Indecision will only increase the mental burden.

(5) Learn the truth of life.

We are all the same people. What happens to others may happen to you one day, and the road of life will not always be smooth sailing. Establishing friendship with people around you can increase external support and help, thus reducing mental stress. Don't be afraid to expand your social influence. Making friends will help you find new ways to deal with emergencies.

(6) strive to improve interpersonal relationships

Establishing good interpersonal relationships is conducive to career success and reducing setbacks, which is very important for maintaining a good psychological state. We don't need friends who only teach us "Listen, what should you do". What we need in life is to encourage us to think creatively and support our friends on the road to success. Actively listening to others' opinions and being good at uniting and cooperating time are one of the important ways to improve interpersonal relationships.

(7) vent and express

The accumulated tension may devour our healthy bodies. We need to tell people how we feel, even if there is little change. Who to tell, depending on what you want to say, you must choose the right person to tell. Remember, never keep unpleasant things in your heart.

(8) Treat people with benevolence

You should always be ready to help others when they are in trouble. At this moment, they need you to listen to them and help them most. As the saying goes, one good deed deserves another. If one day you encounter some kind of crisis, you will also get sincere help from your friends.

(9) Don't spread gossip.

Gossip will bring hatred and mutual suspicion, and it is easy for you to lose friends. You know, if you gossip with a person, he will guess whether you gossip with him or not. There are many problems in life that are enough for you to be busy. You don't have to waste your breath, and you don't have to worry about the reputation of "small radio".

Neatly dressed

Dressing neatly symbolizes whether you have self-esteem and, of course, whether you respect others.

Eight ways to make you happy.

Modern people are under great pressure. How to reduce stress and spend every day with a hundredfold spirit? There are eight ways to make you young.

(1) Take a deep breath.

Deep breathing can slow down the heart rate, reduce nervousness and lower blood pressure. It is best to do 10 ~ 15 deep breathing exercises every day. In addition, when you feel nervous or stressed, you can take a deep breath, let the air fill your chest and abdomen, and then exhale slowly.

(2) Meditation

People often relax themselves through meditation. Meditation can really help people get rid of fatigue. Find a quiet place, then sit comfortably, relax, close your eyes and think about something simple and relaxing. When other thoughts intrude, you can concentrate and get rid of other thoughts until you are calm.

(3) Do some stretching exercises slowly.

The effect of stretching exercise is similar to that of deep breathing. It can relieve muscle fatigue, accelerate blood circulation in the body and help deliver oxygen to the brain.

Every morning, you can give yourself a gentle, moderate and energetic stretch. Bending the spine can speed up the circulation in the body. The best stretching exercise is to touch the ground with both hands and knees, then bend your back into an arch slowly and forcefully, keep this posture for 10 second, and then slowly relax. Or separate your feet from your shoulders, lean forward slightly, bend your knees, put your hands in the middle of your thighs, then bend down slightly, hold for 10 seconds, and then relax. It is better to repeat it several times.

(4) Respect your biological clock

Many people are most energetic in the morning, and some people are most energetic at night. "If you need to drink three or four cups of coffee to refresh yourself after getting up, you are probably not an energetic person in the morning." Charles. Kunzlerman said that he discussed the above contents in his book How to Maximize Your Energy and Productivity.

Find out your "prime time" and leave your most important work to your "high energy period". For example, if you are a lark, schedule the most important thing in the day in the morning, not in the afternoon, because your energy has dropped in the afternoon.

(5) eat less and eat more meals.

When eating, more blood will flow to the stomach, and the blood supply to the brain is relatively insufficient, so we will become sluggish and don't want to move. Some experts believe that eating five to six meals a day, a little at a time, will help keep blood sugar stable.

Don't eat too many high-fat foods, such as fat meat and ice cream. It takes a long time to digest these foods, so the blood supply to the brain is chronically insufficient. However, don't ignore those foods containing basic fat, such as fish and nuts, which are important sources of nutrition.

(6) Get more sunshine

Sunlight can inhibit the growth of melatonin in the body, especially in winter. Without enough sunshine, some people will suffer from seasonal "emotional psychosis"-a kind of depression that may lead to fatigue.

(7) Pay attention to standing posture

When you walk listlessly, your weight will be far away from the center of gravity of your body, so you should spend more energy to keep your balance. Joseph? Swire explained: "The most common object we carry in a day is our own body. As long as we stay in the center of our support point, we will not be so tired. "

Here are some simple ways to keep your balance: keep your head above your pelvis, your ears above your shoulders and your back forward. If you sit in front of the computer, your eyes should be on the same level as the middle of the screen. Ladies can try to take off their high heels and leave their heavy handbags at home-because both of them will make your weight deviate from your center of gravity.

(8) Check your sleep habits

How long does it take to sleep? People are different, but it can be measured as follows: if you want to sleep before going to bed, or get up late on weekends, you don't have enough sleep. In the next few weeks, you should try to sleep an extra hour every night to see how you feel.

As a result, you will find that extra sleep is worth it-an extra 45 minutes or so will refresh you all day.

Learn to relieve stress with nutrition.

People who are anxious need more vitamins and minerals than ordinary people. Most B vitamins, vitamin C, calcium and magnesium have been proved to be related to anxiety symptoms. Lack of these nutrients can lead to insomnia, irritability, depression and fatigue.

An anxious person needs more nutrition than usual, among which the demand for calcium and B vitamins increases the most. Therefore, a person who doesn't drink milk but only eats vegetables may not get enough calcium. When he is in a state of muscle tension due to stress, a large amount of lactic acid produced by his body cannot get enough calcium to react with it. In this way, he will feel more tired, anxious and uneasy. On the contrary, if there is enough calcium at this time, he won't feel so tired, so anxious and so uneasy. By the same token, many people can't sleep well or hardly at night. What they need may not be sleeping pills, but spinach, milk, moderate exercise or some relaxation techniques. Coffee, black tea, chocolate and cola all contain a lot of caffeine, which will consume B vitamins in the body. If the body is already troubled by anxiety, it is necessary to avoid caffeine intake, otherwise the anxiety will be aggravated.

In order to keep healthy, the human body must take in 40 ~ 60 kinds of nutrients, including vitamins, minerals, animal fats and amino acids from vegetable oils. In addition, you need sugar (carbohydrates), protein and fat to supplement your physical strength.

A balanced and proper diet can avoid hypertension, dyspepsia, gastric ulcer, constipation, obesity, diabetes and tooth decay, and can also relieve anxiety, depression, headache, anxiety, fatigue and insomnia. In terms of correct eating habits, we must pay attention to:

① Eat different foods;

② Maintain normal weight;

(3) Eat more whole foods whose nutrients are not destroyed by grinding, grilling and refining;

4 eat less oil;

5 eat less sweets;

6. Eat less food containing sodium;

⑦ Supplement vitamins and minerals;

Eat less and eat more, eat quietly, and grind the food into pieces in your mouth as much as possible.

In recent years, people pay more and more attention to the concept of healthy diet, and the trend of losing weight is unexpected. Here's a saying to maintain normal weight: some people eat a lot, but they are still thin, which can't be fully explained by modern medicine. However, the basic principle of weight loss is beyond doubt, that is, the body must consume more calories than it does. In other words, the body must reduce its intake of calories, or increase its own activities, or both.

It is worth noting that it is best to lose weight slowly and continuously for a long time, such as losing 500 grams to two weeks a week, that is, losing 1~2 kilograms a month is more appropriate. Not only is it difficult to keep slim when you lose weight suddenly, but the sudden increase in weight will also make your body unable to adapt to short-term fat and thin changes, resulting in impaired physical function. Long-term sustained weight loss depends on new eating habits and exercise. The reason why ordinary people can't lose weight, or the reason why people who suddenly decrease will increase again is mainly because they have resumed their original eating habits. Good eating habits should include chewing slowly and eating regularly; Skipping meals is to kill boredom, vent anger, relieve fatigue and fight anxiety. Eat less, concentrate on eating while eating, and so on.

Learn to lower blood pressure with exercise.

Exercise is one of the simplest and most effective ways to reduce anxiety, because physical exertion is a natural outlet for human beings. After proper exercise, the body will return to normal balance, which will not only make people feel relaxed, but also restore their physical strength to a certain extent. Regular and moderate exercise can increase muscle strength, toughness and elasticity, reduce muscle tension, and reduce muscle spasm, twitching and trembling. If someone is on a diet, regular moderate exercise can help him burn calories, suppress his appetite and help him lose weight.

Modern people need the same amount of exercise as ancient people who lived entirely by physical strength. However, after the industrial revolution, modern people can already use various machines and household appliances to do it for them, which makes the actual amount of exercise far from the amount needed by the body. According to statistics, only14 of modern urbanites barely get enough exercise every day. This lack of exercise is also the cause of some symptoms such as heart disease, obesity, bone diseases, fatigue, muscle tension and depression.

Exercise can be roughly divided into two categories: aerobic exercise and low-density exercise. The definition of aerobic exercise is to make muscles do continuous rhythmic activities. Popular aerobic exercises include running, jogging, race walking, swimming, cycling and dancing.

Aerobic exercise consumes a lot of oxygen. In order to supplement a lot of oxygen, the beating speed, beating intensity and vital capacity of the heart are greatly increased, and at the same time, tiny blood vessels will be relaxed, thus sending more oxygenated blood to the muscles of the whole body.

Low-density exercise refers to exercise that is not intense or lasts for a long time. It can increase the toughness and strength of muscles and the mobility of joints, and it is not very helpful to the cardiovascular system. For active people or people in poor health, low-density exercise can be used as a preparation for aerobic exercise to avoid doing aerobic exercise rashly and causing harm to the cardiovascular system.

Low-density exercise is usually an activity that the parties unconsciously engage in, such as walking, cleaning the house, shopping, office or gardening, which can be regarded as doing low-density exercise. Besides these, we can often do aerobics and muscle exercises. Soft gymnastics can promote the flexibility of muscles in all parts of the body through stretching, and can also promote the joint activities of the elderly. If aerobics is used as warm-up exercise and relaxation exercise before aerobic exercise, it can help the body avoid injury when doing aerobic exercise. The biggest advantage of aerobics is convenience. Athletes don't need to wear special sportswear, use special sports equipment, and are not restricted by bad weather. Bend over and touch your toes, sit-ups and knees can all be used as aerobics.

In active state, muscles exert tension on external pressure, or in static state, muscles exert resistance on external pressure. The former, such as lifting weights, can make large muscles stronger and more elastic, while for the elderly, this kind of exercise helps to maintain muscles and protect joints. The latter, like two palms squeezing each other, can make muscles stronger.

Let the mood become relaxed

I have never seen a watch that is always wound up for a long time. I have never seen a string that is too tight to break easily, and people who are not in the mood and nervous day and night are not easy to get sick. Therefore, people who are good at using watches will never wind up too much, people who are good at playing the piano will never stretch the strings too tightly, and people who are good at fitness will never make themselves nervous day and night.

During World War II, Churchill once chatted with Montgomery. Montgomery said, "I don't drink or smoke and go to bed at ten o'clock at night, so I'm still 100% healthy." Churchill said, "I am just the opposite of you. I smoke and drink and never go to bed on time, but now I am 200% healthy. " Many people think this is a strange thing. Why is Churchill, a politician who shoulders the heavy responsibility of World War II and has the most intense work, still 200% healthy despite his irregular life? In fact, as long as you pay a little attention, you can know that the key to his health lies in his persistence in exercise and relaxation. Didn't you see him go swimming on the most tense weekend? Didn't you see him go fishing at the height of the election? Didn't you see him drawing as soon as he got off the stage? Didn't you see his relaxed mood with a cigar in his slightly wrinkled mouth? So, how can I relax my mood? (1) wants "Zhi Zhi"

Zhi Zhi is so calm, calm and then calm, then calm and then stable. It is never a problem for people who know how to arrange their time.

(2) Think twice before you act.

To do anything, we must make careful arrangements first, and then do it step by step, so that we can deal with it calmly and not be in a hurry. Things around you sometimes change quickly. Of course, there will be accidents. The more so, the more cautious. If everything can be decided before moving, we can certainly play a game of chess at the most tense moment in the battle of Feishui, just like Xie An.

(3) Don't do incompetent things

Historical records? There is a word "capable and happy" in biographies of cruel officials, which should be said to be very reasonable. If you wear several hats, attend to one thing and lose sight of another, or do something that is not your strong point, you will naturally be exhausted, and how can you relax? (4) to "take up, put down"

Don't think about anything for 24 hours a day, sleep in Sri Lanka and eat in Sri Lanka. Otherwise, it is not only useless, but also harmful to the body.

(5) Work with a relaxed mood

You can be nervous at work, but you must relax. When you are burdened, remember to hum a few relaxing songs; Tired of writing articles, you might as well sing some songs that are out of tune. You know, the more nervous you are, the harder it is to do the work.

A stutterer sings leisurely and never stutters; A person who blushes when he speaks on stage must be eloquent when he talks with his lover. Remember! If you want to be healthy and work hard, you must work in a relaxed mood.

(6) Set aside more spare time.

Many things that make us nervous are due to our poor planning, which leads to excessive time pressure. So you can leave more time for planning, so you can be more comfortable and avoid the pressure caused by time constraints.

Many medical scientists have told us that it is easy to digest when we are relaxed, and it is easy to get stomach trouble when we are nervous. A relaxed person can fall asleep as soon as he touches the pillow, while a person who is often nervous is very prone to insomnia. A person who is always calm can usually live a long life, while a person who is always sad will die young.

Learn to keep the best mood.

Psychologists believe that if you can learn to keep the best attitude, you can swim freely in the ocean of society, family and life like a live fish. So, how can we maintain the best mentality in a complex social environment? (1) Good at controlling personal emotions.

Everyone's mood will not be the same. Our mood is sometimes good, sometimes bad, sometimes ups and downs, sometimes calm as a mirror. Therefore, we must learn to control emotions, especially to nip bad emotions in the bud in the shortest possible time, so that they will no longer spread and lead to disaster. To do this, we must first pay attention to the use of "rational adjustment". Psychology believes that people lose their temper, quarrel and fight, often because feelings break through the door of reason. Therefore, you should think twice before you do anything, so as to avoid the situation that the other party doesn't understand, forming sudden contradictions and losing rational balance in a hurry.

(2) Treat people with sincerity.

You will feel much better if you don't be a "two-faced person" when dealing with people. Facts have proved that in modern communication, we are open-minded, realistic about our beliefs and sincere about the truth, and rarely encounter unpleasant things. Even if you accidentally meet a ghost calling the door, you can handle it safely, because you are not "sick" and feel at peace.

(3) Learn to "think for yourself"

There are three ways to "think for yourself": ① Recall a day's life in the form of a diary. This is a smelting process of "self-purification of thinking". Such self-melting, over time, will shape a noble morality that is good at "self-denial." And this "morality" is also the pillar of a stable mentality. ② Side wall. This is actually the "metabolism" of thinking. It has more space than diary, and it can be imagined more, farther and wider. If this method is combined with diary, the effect of "purification" will be better. Open the book and cherish yourself. That is, reading or watching some newspapers, books, movies, videos and so on related to personal career, communication and life. In the dead of night, "opening books-improving eyesight-cultivating oneself" is tantamount to "self-purification". This will not only help to gradually improve your mood, but also enrich your knowledge and broaden your horizons.

(4) There should be a "good measure" in dealing with interpersonal relationships.

The so-called "good size" means being good at learning and imitating others. This can not only form a harmonious atmosphere with the people around, but also help to cultivate and stabilize the best mentality, and it is easy to deal with things around. On the other hand, in addition to being alert to other people's shortcomings, we should try our best to grasp the scale of "exposing shortcomings"-especially for those who lack self-restraint and are narrow-minded and conceited, the best way to "expose shortcomings" is to unconsciously influence each other's chronic diseases.

(5) Put yourself in an elegant and civilized world to make friends and pay attention to manners; To participate in social activities, we should pay attention to civilization; Watch your words and deeds. Elegant atmosphere will produce elegant mood. You will cultivate friendship and contact feelings in an elegant and clean environment, and at the same time, you will gradually cultivate your best mood.

Eight principles of managing happiness.

In the spirit of solution and demonstration, a group of scientists finally cracked the mystery of reaching the realm of happiness by tracking thousands of samples. Happiness can also be managed, as long as you follow the following eight principles:

(1) Stop comparing your looks with others.

Don't always compare looks with those beautiful women, because that will only make you depressed. Smart people should know how to appreciate themselves and accept their looks, even though in fact you are only a little better-looking than dinosaurs. In this way, you may live more radiant and radiant than a beautiful woman every day.

(2) Adjust goals and control desires

Alex, a professor of political science at the University of Northern British Columbia in Canada? Macros found that those who are down-to-earth and practical are often much happier than those who aim too high. Therefore, if you want to live a happy life, you must learn to adjust your goals according to your actual situation and appropriately suppress your inner desires.

Money can't buy happiness

Many people feel sorry for themselves because they can't enjoy life like millionaires. Robert, professor of economics at Cornell University in new york? Frank comforted ordinary people that although wealth can bring happiness to people, it does not mean that the more wealth people have, the happier they will be. According to the research results, once people's basic survival needs such as food, clothing, housing and transportation are basically met, the increase of each yuan of wealth will no longer have any special significance to happiness itself. In other words, at this stage, money cannot be transformed into happiness and happiness. This can also explain why some billionaires are depressed all day and even want to commit suicide.

(4) Don't worry about your mediocrity.

Professor Frank also warned the world not to be unhappy because of his mediocre talent. He said that there are not many empirical investigations on whether smart people are happier, but experience shows that intelligence and happiness are not necessarily related. On the contrary, there are many examples of "cleverness is mistaken by cleverness" and "fools are blessed with fools".

(5) Happiness can be inherited.

Scientists have found that happiness can also be inherited. They confirmed that people's happiness is closely related to their own personality, which is largely determined by genes. By analogy, happiness is of course deeply influenced by genes. Therefore, parents who are about to become parents should pay attention. In any case, they should learn to make "happiness genes" to pass on to the next generation.

(6) Faith enriches people.

Harold from Duke University School of Medicine? Krenig believes that people who have faith are more likely to be happy than those who don't, because they are more likely to find the meaning and purpose of life and have little loneliness. Krnig said: "... especially when people face difficulties and pressures, the power of faith is more obvious." It can make people quickly find a balance and actively respond to various unfavorable situations. "

(7) Learn to be helpful and selfless.

The phrase "helping others is the foundation of happiness" has been confirmed by many scientific studies. Studies have proved that those who are willing to make selfless contributions are more likely to be happy. Hotes and Hewitt, scholars from Vanderbilt University, conducted an in-depth survey of 36 17 people and found that happy people are often willing to sign up as volunteers and give their love.

(8) greet aging calmly

When the first fine line appears in the corner of the eye, many people will be surprised and look bleak. In fact, getting old has its own charm, and the last rule of happiness is to learn to "enjoy" the aging process calmly. A study by Stanford University shows that most elderly people are as happy as young people, but the probability of negative emotions is less than that of young people.