22 habits that will make life in 2022 better
Today it is customary to talk a lot about the importance of self -care – and not in vain! Of course, she will not solve all problems, but still helps to become a little happier. How to take care of yourself in the new year? We tell!
1. Start keep a gratitude diary
It will take only a couple of minutes a day, and benefit will benefit. After all, a feeling of gratitude affects even the brain! Fixation on the paper of all the good that happened to you during the day – both major achievements and little joys – will help reduce stress, improve sleep and “pump” empathy, and therefore to establish communication with others.
“There is no“ correct ”and“ wrong ”way to keep such a diary,” comments the clinical psychologist John Lee Lee Lee. – The main thing is to do it regularly, every day, for example, before going to bed. ".
2. Make 5 deep breaths and exhalations
“Stress is manifested in different ways. Many, for example, have problems with the digestive system, ”explains the psychiatrist Amanda Goldstein. – Starting to breathe deeply and measuredly, you tell your brain that there is no need to reacts or run, and this will help the body relax ”.
3. Get a lamp for light therapy
“You probably know that circadian rhythms regulate our cycle of sleep and wakefulness, which affects the functioning of the body and our behavior,” Goldstein recalls. – Therefore, it is so important to receive your portion of sunlight in the morning, and if this is not possible (for example, you work in a room without a window or the light does not fall into it in the morning), you should think about buying a special lamp. It will become a source of energy and good mood for you (and, by the way, with it you will look more spectacular on working calls in Zum) "".
4. Drink water
The advice that has stolen, and nevertheless it is known that, for example, 75% of Americans 1 drink less pure water than should. Do not allow dehydration – take care of your body on time.
5. Call what you worry
“It is known that the naming of the negative feelings that we experience reduces the level of stress by 50%,” says the general practitioner of Ariella Morrow. Well, if so, it’s worth at least try.
6. Turn skin care and body at moments of care
Light aroma lamp with suitable essential oil, while apply a cream or moisturizing lotion to the skin. At least once a week, allocate time for your favorite procedure – for example, for a cosmetic mask. Turn on the music, turn off for a while and just enjoy.
7. Spend more time on the street
Even if it is cold and https://globalpharmacy24.com/drug/suhagra slush on the street, a sip of fresh air will never hurt. A short walk is better than its absence, especially in the middle of a busy day. If there is no way to leave the phone at home or in the office, at least put it in your pocket so that it does not prevent you from watching what is happening around.
8. Make stretching
“We all know about how important it is to do exercises and in general playing sports, but to force yourself to start oh how not easy. The good news is that even with ordinary stretching, endorphins stand out that help reduce pain – including emotional, ”recalls the clinical psychologist Sharonda Brown.
9. Communicate with friends more
“A mental conversation over a cup of coffee is able to change the entire course of the day,” Brown is sure. So show the initiative and write more often yourself and call those who are pleasant to you.
10. Try acupuncture
Studies show that acupuncture helps reduce stress and anxiety 2 . If this method does not suit you, select any other and practice it on a regular basis.
11. Ask for help if you feel that you can’t cope
“Just in case, if you suddenly doubt: no, this is not a sign of weakness,” recalls the psychologist David Rakofsky. – Ask for loved ones or friends to look after your children a couple of hours. Let the partner do for you business in the house that you have long postponed. If there is no strength to stand at the stove – order delivery. Take care of yourself and learn to delegate ".
12. Remind yourself that someone else’s mood is not your responsibility
“Do not accept everything that people say and what they believe in your own account,” says a psychologist and specialist in the family and marriage of Andrea Rentinger. “It’s not about offending others, but that you are definitely not in the answer for their mood.”.
13. Try yourself as a volunteer
It has long been known that helping others is effective in the fight against stress, and animal care also helps to reduce PTSD symptoms, depression, anxiety and other conditions.
14. Break the garden or grow at least one plant
“This helps us concentrate and improves the mood,” explains the instructor in yoga and acupuncture Shannon Lawrence. – It is especially great to start a real garden in the yard: staying in the fresh air and in the sun helps to lower the pressure. Nice bonus – strengthening muscles and improving coordination ".
15. Watch a funny movie
Especially if you are sad and bad. The advice is banal, but what’s the difference – but it works! If you do not like comedies, but still want to find a film that will change something in your life, you can use our selection.
16. Do good deed
Again, no matter how trite, it is always useful to find out that others also have a hard time – this will help to look at their problems from a different angle and learn empathy.
17. Interact with social networks consciously
“All my clients who began to decide how much time they were ready to spend on social networks and what content to consume, noted that they began to experience negative emotions less often,” the psychologist Bet Sherman shares. “Many note that they stopped chasing others and therefore felt more free.”.
18. Come up with the ritual of going to bed
Stress and anxiety are two main causes of poor sleep, so you should responsibly approach the evening routine. Put the smartphone at least half an hour before falling asleep. Better read a good book, drink warm herbal tea, talk to your loved one, put a cat – in a word, do what calms you down.
19. Meditize
Even with a dense graph, you can find 5-10 minutes for meditation – a suitable short practice will probably be found in one of the many applications. It is proved that meditation increases the volume of the gray substance of the brain, which helps us cope with mood workers 3 .
20. … in motion
The static format of meditation is not suitable for everyone: if you can’t sit still, move. Try, for example, to master qigong or tai-chi. Do yoga, go, try stretching – all this can also become a form of meditation. The whole secret is to move slowly and concentrate on your breath.
21. Drink more green tea
If you are not ready to give up your favorite black tea and coffee – and do not, just add to the drinks that you drink during the day, also green tea. Studies show that it helps to deal with stress and improves concentration 4 .
22. Do not neglect psychotherapy
To do this, it is not necessary to experience a crisis or encounter something “really serious”. The specialist will teach you how to cope with the stress and problems that affect your daily life. So if you have long thought about trying therapy, it’s time to start.