First, food decompression articles
1, milk
Calcium is a natural stabilizer of nervous system. When people are under some kind of pressure, the calcium excreted through urine will increase. Therefore, candidates preparing for the war should pay attention to choosing foods with high calcium content such as milk, yogurt, shrimp skin and egg yolk, which have a calming effect.
2. tomatoes and oranges
Eating more foods rich in vitamin C before exams can balance psychological stress. Because when people are under great psychological pressure, the body will consume about 8 times more vitamin C than usual. The main sources of vitamin C are fresh vegetables and fruits, among which citrus fruits and tomatoes are the best sources.
Step 3: bananas
Bananas contain a substance that can make people feel happy. The potassium rich in bananas can keep the electrolyte balance and acid-base metabolism balance of human body, keep the neuromuscular excitability normal, coordinate the myocardial contraction and relaxation function, and keep the blood pressure normal. Students who take exams often eat bananas, which can relieve tension and stabilize their mentality.
4, millet porridge
Millet is rich in amino acids and other high-quality minerals such as protein, calcium, phosphorus and iron, vitamin B 1, vitamin B2, provitamin A, nicotinic acid, nicotinic acid, thiamine and carotene. Many nutritionists regard B vitamins as decompressors, which can regulate endocrine, balance emotions and relax nerves.
5. Black tea
Black tea can reduce the secretion level of stress hormones in the body. Drinking black tea every day is good for calming the nerves.
6.almonds
Almond is rich in vitamin E, which is a good antioxidant and can improve the immune system function. Almonds are also rich in vitamin B, which can help you through difficult times. One and a half cups a day is enough.
7.Pingguo (county)
Pingguo is suitable for all ages, and doctors call it "general practitioner". Citric acid and tartaric acid in flat fruit can improve gastric juice secretion and promote digestion. Now the air pollution is serious. Eating more apples can improve the respiratory system and lung function. Moreover, the aroma of Pingguo is pleasant, which can effectively eliminate the sense of depression.
Second, exercise decompression articles
1, muscle relaxation method
Step 1: Lie down in a quiet room with soft lights, palms up, legs straight and toes outward.
Step 2: Close your eyes and breathe gently at your own pace.
Step 3: Tighten facial muscles for about 10 second, relax and slowly raise your head, put down your shoulders 10 second, relax and stretch your arms and fingers, clench your fist 10 second, relax and lift your hips, then slowly lower your heels together, and extend your legs and toes outward, then completely relax. Repeat the exercise five times.
2. Aerobic exercise
You can take part in some mild and low-intensity exercises to calm your mood, such as skipping rope, aerobics, swimming, walking and playing table tennis. If you have the opportunity to participate in some group sports, such as basketball and volleyball, you can also feel the pleasure of cooperation and enhance your fighting spirit. The daily exercise time can be controlled at about half an hour.
Third, life decompression articles
1, catharsis method
Freud pointed out that everyone has an instinctive aggressive energy storage. In storage, the total amount of attack energy is fixed, and it must be shown in some way, thus weakening the attack drive within the individual.
One way: cry. Crying is a very good psychological release. As a pure emotional outburst, it is a protective response of human beings, a way to release accumulated nerve energy, expel toxins from the body and adjust the balance of the body.
The second way-take the vent (or ventilation room). There, you can beat up people who want to fight and scold people who want to scold. Or make a hullabaloo about, twist towels, hit pillows, hit sofas, etc. You can also carry a small ball with you and squeeze it hard when you are depressed and want to get angry.
The third way-alternative venting. For example, watch boxing, Sanda and football matches. Go to see violent movies,
The fourth way-write out the pressure and troubles. Writing out the pressures and worries is a bit exaggerated ―― the pressures and worries about new poetry. A more direct way is to keep a stress diary, record the events that cause your stress, make a rational analysis, and then find out the corresponding countermeasures.
2. Emotional transfer method
This is also an important way to reduce stress. When people are depressed, they should divert their attention by reading books, watching movies, participating in sports activities and participating in group social activities. , thus relieving psychological pressure.
3, love decompression method
I often find something to do according to my hobbies, which causes a certain sense of tension, such as writing, studying problems and drawing. , can promote people to become positive and cheerful, so as to achieve the purpose of decompression.
Step 4 listen to more music
Try to do something soothing to keep the stress at a normal level. Listening to music is a good way to relax and decompress, and people of all ages and income levels like it. When you choose to listen to some quiet music, it is usually effective. Listening to music can make you feel relaxed and calm. Try listening to a few different styles, and you will know that some works seem to be written especially for you. Once you find it, you need to be quiet and relax at any time. You can listen to them.
5. Love reading
Reading is also a good way to relieve stress. Reading a relaxing, comedy, romance or other series of books makes people feel happy. If you are interested in books on religion and psychology, you can certainly read such books. Any book, as long as it gives people a positive and healthy world outlook, can make people feel good about themselves and relax. Courtney compiled and collected 10 required books to help develop your potential.
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