15 种简单的方法来促进你的情绪健康

我们的情绪健康可以用多种方式来定义,因为它是主观的,对每个人都是特定的,一个简单的定义并不总是能定义它。然而,我们可以开始理解情绪健康,因为它与我们的思想、感觉和行为有关,以及当它们不再有效地为我们服务时,我们如何能够最好地控制它们。

根据 OffshoreSportsbooks.com 的运动心理学家丹 · 艾森伯格的说法,将近 18% 的美国人口经历过情绪健康问题。情绪健康,如果任其发展,在身体中以肌肉紧张、疲劳和的病症。当我们面对压力、悲伤或愤怒时,养成教会我们如何应对这些情绪和伴随这些情绪的想法的习惯可以有效地保持我们的整体坚强, 快乐,健康。

1.说出来

释放被压抑的情绪的最快方法之一是把它说出来,不管是和朋友、家人还是中立的人,比如治疗师或顾问。

在这些对话中解决问题不一定是目标; 相反,发泄或释放围绕问题的话语是表达你感受的一种健康方式。通常,解决方案会在这种释放中自行出现,但是表达你情绪的唯一行为是一个好的开始。

2.写下来

如果和某人说话让你不舒服,写下你的想法和情绪是另一个健康的习惯。这种写日记的做法有助于你以一种安全、可靠和私人的方式把你的话写在纸上。

它也给你的感觉和想法一个出口,你可能会也可能不会决定与他人分享; 但是提供这种出口的行为比抑制感觉更健康。

3.冥想

长期以来,冥想被证明有助于减轻压力和紧张。在 2016 的一项研究中,76% 的被问及他们的冥想练习的人声称冥想练习极大地帮助了他们的总体健康,60% 的人报告冥想练习增加了他们的能量, 50% 的人报告说这有助于他们的记忆和注意力。

坐下来冥想练习可以让你观察到出现的感觉和想法,然后脱离让它们恶化成日益严重的问题。这种实践教会你如何远离我们倾向于发现自己陷入的情感混乱,足够长的时间来创造空间。

这里有一个视频来指导你冥想:

Or you can also take a look at these guides on meditation:

  • The 5-minute Guide to Meditation: Anywhere, Anytime
  • Meditation for Beginners: How to Meditate Deeply and Quickly

4. Move Your Body

Whether this is in a yoga practice or a gym exercise routine, moving the body has tremendous ties in how that affects our emotional response, and in turn, health.

Depending on what you may be feeling or going through at the time, stepping into a mindful movement with the body can pull you out of that thinking loop, and back into a physical connection.

As long as you’re mindful and aware of the movements you’re doing, you’re giving your mind something to focus on. Likewise, you’re giving your emotional health a dose of serotonin, the feel-good chemical that contributes to feelings of wellness and general happiness.

You can try this gentle somatic yoga for emotional release:

5. Go Outside

Nature has such a powerful effect on the body, mind, and soul. We spend so much time indoors, because of our jobs, families, responsibilities, and so forth, that we don’t take the time to really tap into the simple idea of being outside.

Whether you make a routine of taking a brief walk outside during your lunch break, or just stepping out to enjoy some fresh air for a few minutes on a park bench nearby, these simple habits, over time, can truly refresh and reset you for prime emotional health.

6. Try Forest Bathing

当我们谈论在大自然之外的话题时,森林浴是一种不可思议的实践。被叫信林在日本,森林浴已经向西发展,把人们拉进了与自然和它的许多好处的简单结合中。

只要找到一个森林或附近的位置,你就可以远离城市的噪音 — 公园、树木繁茂的小径等。拔掉插头,把你的手机、相机和任何其他技术留在车里。当你走路的时候,都在那里!倾听你周围的声音,感受你的脚在地上,并深深地意识到你周围和你内心的感觉。

这种做法是为了让你从不断追逐未来中解脱出来,让你回到当下 — 唯一真正重要的时刻。

您可以在下面的视频中了解更多关于森林沐浴的信息:

7. Start a Gratitude Journal

It’s so easy to get sucked into the thought loop that we’re not doing enough, or that we have so many items to yet tick off of our to-do list before the day is done. However, this thought loop breeds a thought reality that keeps us chained to anxiety, depression, and a slew of other negative nasties.

In order to tap into all that you have done and accomplished in a single day, begin a gratitude journal. Before you go to sleep at night, write down a list of things and people for which and whom you’re grateful. Be specific and as lengthy as you’d like, and then look over the list to truly embrace all that you do have in your life.

Take a look at this article and find out how to start a gratitude journal: How a Gratitude Journal and Positive Affirmations Can Change Your Life

8. Make Time for Fun and Fun People

We work too hard, and no play really makes for unsteady and unbalanced emotional health. We’re active and social creatures who need to be around others, enjoying the many perks that life has to offer.

Make it a point to schedule fun time with friends, at least once per month. If you schedule it ahead of time and get it on everyone’s calendar, chances are that you won’t get bogged down with other priorities. After all, fun should still be a priority, even in adulthood!

9. Practice Self-Forgiveness with EFT

Emotional Freedom Technique (EFT) is a form of psychological acupressure, or also known as Tapping. It has been used to alleviate physical and emotional pain, and works wonders on self-forgiveness.

We’re often too hard on ourselves. In a deadline-demand-driven society, we subconsciously load ourselves up on expectations that lead to failure, disappointment, and then suffering. EFT allows you to tap into the physical meridians where we hold this emotionally manifested pain, in order to release and forgive.

Check out this video on how to do EFT tapping therapy:

10. Set Daily Priorities

When we’re overwhelmed with work, we tend to dive deep into stress. This may result in stressful eating, poor exercise regimens, and an overall lack of motivation and energy. All of this quickly leads back to that same emotional loop of thinking we’re not good enough, not disciplined enough, etc.

In order to keep this mental loop from spiraling out of control, setting daily priorities is key. This could mean writing down a list of things to get done throughout the day, and then dividing what is a top project for the day, and what can wait.

This type of breakdown also motivates you to keep going, since you’ll be getting the biggest task out of the way first. Don’t forget to celebrate little milestones along the way! Inbox all cleared out? Awesome! Play your favorite energizing song and take a 5-minute break before the next task.

11. Treat Yourself

We easily treat other people, but when it comes to ourselves, that tends to be a harder point to sell. Maintaining health – whether emotional, physical, or otherwise – is a lifelong journey. Who says you can’t reward yourself for all of the hard work you’re putting in?

A treat may look like a weekend getaway to a spa, or simply a nice bubble bath at home, in the peace and quiet of your own home. These rewards need not be expensive or elaborate; but do keep them a priority.

庆祝自己的每一次机会都会给你带来灵感和动力,让你继续走健康之路。

12。行程

我们大多数人认为旅行是一种异国情调和昂贵的东西,因此是遥不可及的; 但它不必如此!旅行可以是任何让你走出目前日常生活或舒适区的事情。也许选择一条新的路线工作,或者在一个周末去看看你一直想去的城市另一边的公园 — 旅行无处不在!

给自己许可 (和款待!) 去看和体验新的东西。通常,这些类型的经历会改变我们的视角,给我们与我们自己和整个世界急需的联系。

13。上课,或者学习一些新的东西

情绪健康就是改变我们习惯依赖的思维、感觉和行为。当人类的思想受到刺激时,它处于最佳状态,还有什么比学习新的东西更好的方法呢?

想想你一直感兴趣的课程,或者你想发展的技能。查看你当地的大学、图书馆或社交媒体,寻找机会、课程或研讨会。当我们开始学习一个新的学科领域时,我们会在大脑中创建新的神经通路。反过来,这些不仅帮助我们更新我们的创造力和解决问题的技能,而且还改变了我们的大脑化学,让我们更好地应对生活的许多变化。

14。睡眠充足

确保你晚上有 7 到 8 个小时的稳定睡眠对你的身体、情感和心理健康至关重要。为了富有成效和精力充沛地度过一天,这源于你晚上的高质量睡眠。

你在辗转反侧吗?也许看看你的环境,做出必要的改变,比如新床单、更好的枕头,或者你房间里的床布置。

你整晚醒来吗?在附近记日记,记录唤醒你的事情,以及你起床后马上做了什么。这可以帮助你更好地观察清醒的模式以及你能做些什么。

记得睡觉前把手机和平板电脑放好,给身体必要的 “休息时间”,为睡眠做准备。

考虑建立一个夜间程序来帮助你入睡: 终极夜间程序指南: 睡得更好,醒来更有成效

15。当事情发生变化时,建立弹性

生活中有一个不变的,那就是它会不断变化。作为人类,我们倾向于依赖于我们对生活的控制,但是当生活发生意外变化时 (失去一个人或一份工作), 我们很难面对这一切的现实。为这些变化建立弹性确保我们可以从生活扔给我们的任何东西中恢复过来。

在佛教中,一个戒律凌驾于一切之上,专注于改变的理念,那就是无常。这一学说告诉我们,一切都是暂时的 — 失去、悲伤、幸福、愤怒等。因为生活起伏不定,所以也会随之变化。

我们只是在那里享受和见证旅程,这意味着练习脱离我们一开始就有任何真正控制权的想法!这种投降真正成为我们的韧性,让我们能够逆来顺受,拥抱生活所能提供的一切,即使生活很艰难。

如果你想要一些建立弹性的实用技巧,看看这篇文章: 如何建立弹性来面对生活对你的冲击

最后的想法

情绪健康和身心健康一样重要。这毕竟是一回事。

我们对生活中许多变化的反应可以很好地说明我们在情感上有多健康。谢天谢地,我们今天可以实施太多简单的习惯来帮助我们在旅程中重新站稳脚跟,这就是我们的整体健康。

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