Psychology how to learn to relax. How to learn to relax in different situations? Relieve brain fatigue

You don't have to work 24 hours a day to be successful. It is much more important to learn how to relax and get rid of stress. Why? Yes, just in a state of stress and tension, we can make many mistakes and not pay attention to them, because it is aimed at the source of stress. And in general, being in a state of tension all the time is unproductive, because it takes away too much vitality. People have come up with a thousand and one ways to learn how to relax, but that doesn't mean you can't come up with your own. The main thing is to start somewhere.

What not to do

And you cannot relax with the help of primitive bad habits like alcohol or drugs. They do not relax and become another source of stress and depression. The same goes for overeating and having sex in exorbitant quantities. Will not help. What will help?

Controlling your stress

It is difficult, yes, but in order to solve the problem from the inside, it is simply necessary. It all starts with writing down your thoughts, and you can do it every day. Answer yourself, what exactly causes irritation, tension and stress? How serious is your stress? Since when did you start to feel it? By being aware of the source of stress and your feelings, you will quickly find a way to get rid of it.

Now you need to make a plan of action to remove the sources of stress. So, if you are very annoyed by the road to work, learn to leave 10 minutes earlier: this way you will definitely wait for the transport, arrive on time, and perhaps you will meet an empty bus ...

Try to find time to relax. The main thing is to have it every day. Review your schedule and be sure to find a quarter of an hour to devote to doing nothing. But productive. More on that later.

Eliminate sources of stress

If these are people, then just do not communicate with them. If this is rubbish in the house and bag, arrange a full-fledged spring cleaning. It happens that we are annoyed by the inability to find something in the house or bag, and cleaning is a great way to remove this annoying factor. And other stressful situations can be avoided simply by not getting into them. So, if you are annoyed by the need to cook for guests, then it will be easier to order a treat at home. Will help get rid of anxiety and planning ahead.

Share your feelings and feelings

Grief halved will be half less. Talk to friends or relatives - they have had such situations too, so they may well help and support.

If it's really hard, always see a psychologist or psychotherapist who can teach you stress management techniques and tell you how to relax.

Relaxing the mind

Meditate

The easiest way to relax your mind is through meditation. Today, you can find many video and audio lessons on the Internet, but meditation is good because you can do it anywhere and anytime. Relax gradually, paying attention to every part of your body and breathing.

Just watching a good movie

It is best to choose melodrama or, and preferably without any advertising.

Make time with friends. But it is advisable to see them not in the bar, but at home, for example, having arranged an evening of games. Another good option is going to the movies for a comedy. Again, don't be afraid to ask for support.

Read

Better in silence and washed down with herbal tea.

If you can't relax before bed, darken the bedroom, put on calm music ...

Relaxation of the body.

In a relaxed body there is a relaxed consciousness. Indeed, it is much easier to solve many psychological problems through the body.

Massage

The best option to relax your body and mind is massage. And it is not necessary to go to a massage in an elephant or to a specialist, because self-massage can be done even at the workplace. Remember hips, forearms, shoulders, arms, if you are at home, ask relatives to do it. You can also get a portable massager, it is an anti-stress ball, and in the hottest moments you can drop cold water over your ears on your wrists. There are large veins here, and by cooling them down, you relax the entire body.

Eat the right food.

The best food for relieving stress is chocolate. It would also do well to crunch. If croutons and chips are not your topic, nuts and vegetables will do. Even more useful. Monotonous chewing of gum also relaxes. Green tea and honey will also help, which can be eaten instead of chocolate. But coffee is not your friend, but a friend to stress.

Exercise

Half an hour is enough. If you do not feel like doing exercises, transfer classes to the evening. So it will turn out to fall asleep faster.

We need anxiety and stress to protect ourselves from danger. The brain evaluates the surrounding situation. If something threatens our safety, he puts the body into combat mode to fight and flee. But most of the stressful situations we face every day don't kill us. Maybe we are fighting with colleagues, preparing for an exam, or going on a first date. In such conditions, body reactions only interfere, we are nervous and cannot concentrate on work, remember information or engage in creativity.

You need to turn off the tension and relax. But how do you do it if you are worried? The brain is overexcited, and the self-belief that everything is in order and you need to pull yourself together does not work.

Relaxation and relaxation should not be confused. Nobody bothers to sit at the same time and do nothing, but at the same time worry and worry. So just taking a break from work will not help you relax and calm your nervous system.

The best option is to act from the side of the body, that is, to relax the muscles and remove the effects of stress. The brain will decide that since the body is calm, there is no danger, then it can calm down.

To do this, try the deep relaxation technique offered by No Panic, a charity dedicated to helping people with anxiety and panic disorders.

Start relaxing

Find a comfortable and quiet place where you will not be distracted for at least five minutes to get the best out of your first sessions. It is better to work out the technique at home, in comfortable clothes, so that later you can repeat it in other conditions.

Turn off the music, turn off the lights if possible, and sit in a comfortable position. Breathe freely as you exercise, do not hold your breath or try to breathe deeply. Think that you only need to relax, nothing else.

Experience the Difference Between Tension and Relaxation

To relax, you need to feel the tension. Start with your hands. Clench your fists as hard as you can and count to 10. After that, relax your fists so that your fingers rest freely on your knees or on any other surface. Feel how your hands move differently when they are tense and relaxed, remember the moment of relaxation and leave your hands in a calm state.

Then you need to take turns tense and relax muscles throughout the body in the following order:

• Forearms. Bend your elbows and try to bring your fists to your shoulders.
• Muscles of the back of the arms. Straighten your arms as much as you can.
• Shoulders. Raise your shoulders to your ears.
• Neck. Tilt your head back.
• Forehead. Raise your eyebrows as if you are asking a question.
• Eyelids. Close your eyes tightly.
• Jaw. Grit your teeth.
• Tongue and throat. Press your tongue against the palate.
• Lips. Press your lips together tightly, as if you want to hold something small with them.
• Breast. Take a deep breath and hold your breath.
• Stomach. Tighten your abs as if you are preparing for a punch.
• Hips and loins. Arch your back and squeeze your glutes.
• Legs. Straighten your legs and pull your toes.

Tighten your muscles to the maximum for 10 seconds, and then relax them and listen for the difference in sensation.

Let your body get used to relaxing

Sit in silence with your muscles relaxed for a few more minutes to remember how your body feels at rest.

You may not be completely relaxed the first time, but if you regularly practice and fight with this technique, you will soon feel that five minutes are enough for you to calm down and manage your emotions again.

Subsequently, you will learn to relax even on the go: for example, relax your arms and back when you go to work, and your legs when you sit at the computer.

Semyon! You even wrote your name with a small letter)), although, judging by the letter, you are a literate person! Self-esteem is underestimated, anxiety is increased - here's a diagnosis!)) I must say right away that your sad expression is very easy to correct! SMILE! When you smile, your face starts to glow)) Even if the smile is tense or tense, stretch your face into a smile, become a Cheshire cat! The face rests in a smile! When the facial muscles are relaxed, it is a smile and only three facial muscles are involved. If you are sad or serious, the face tenses, and almost all the muscles of the face work!

The most important thing here is not physiology, of course!)) The important thing here is: "what I'm afraid I don't know, there is still enough money, I would not say that I earn a lot, but the problem is in me" There is enough money WHILE !!! There is no satisfaction from earning money. And you should get it)) The topic of happiness and satisfaction is very extensive ... Go to a psychologist for a face-to-face appointment, or Skype. Until then, start small:

Yoga: I recommend breathing yoga in The Art of Living - all the information on the Internet. Yoga will give you the right ability to relax from nature, correct breathing is the basis of a healthy existence! In a healthy body healthy mind!

Breathing u-jai: Press the front of the throat against the back of the throat only with muscular efforts, without the help of hands. Inhale-exhale ONLY through the nose, slowly and calmly. 3-10 times in a state of stress, confusion, before bedtime.

Meditation: Meditate in silence, in the morning or at lunchtime, 4 hours before bedtime.

Sit straight, arms and legs - DO NOT CROSS. The back is supported. The head is suspended (without support). Get into a comfortable position. Take a deep breath - exhale, slowly and calmly - 3 times. Say "ONE" or "OM" to yourself. Calm and even breathing. Feel the warmth of your body. Inhale, exhale deeply. Feel your navel. Inhale deeply. Disconnection from the external environment. Thoughts flowed ... We see off thoughts like clouds or like fallen leaves ... Inhale, exhale deeply. Concentration on your navel. Complete relaxation. We feel the heaviness of our body. Relaxation.

Exit: inhale-exhale deeply, calm breathing. Wiggle your fingers and toes. Open eyes. You can get up calmly.

20 minutes of meditation replaces 4 hours of sleep.

Chuckle: stand up straight, hands along the body, inhale well and exhale sharply through the nose with the mouth closed. Repeat 3 times.

Spine. Start by stretching your spine every morning!

Stand up straight and reach up with the top of your head! 1-2 minutes. Hands along the torso. Legs together.

Relaxation! So, in order to cope with your irritation, resentment and misunderstanding, you need to have "HEALTHY SPIRIT IN A HEALTHY BODY!" from nature! We are used to relaxing with the help of TV, music, friends, alcohol, delicious food, reading books and so on ... But this is not a rest for the brain! This is a load on the brain! How do you relax? How do you think a person should relax?

If I was born in this world, then it is alone without me. It means that in someone's distant apartment someone is waiting for my sudden call. Someone is happy with my gentle smile, someone wants to be next to me. This is life ... this is the sun on a string ... This is a film where I - the main character!

Leonova Natalia Vyacheslavovna, psychologist Kaliningrad

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Have you ever wondered if you know how to really relax?

Of course, this is not the kind of relaxation that is achieved by visiting noisy discos or drinking liters of alcohol.

The relaxation that the human body really needs lies in the ability to plunge into a trance of calm and serenity.

In this state, each of us should be able to put aside everything we have experienced during the day and simply enjoy the silence and the absence of unnecessary thoughts. But how many are capable of this?

Our life is hectic and impetuous. In each of its phases, it is necessary to chase success, an invisible leader who sets previously unknown benchmarks.

Even when we already reach certain heights in our careers or have a large family, it still seems to us that we need to strive even more and reach new heights.

Of course, being able not to stop there is good, but not at the cost of your own health, is it?

Every woman can say with confidence that if she allowed herself to relax for at least one day and step aside from household chores, combined with work issues, everything around would fall apart. Children would not know where to get food, the husband would walk around the apartment in indignation, in search of his clothes.

That is why women always try to have time to take control of the maximum amount of affairs and worries, both at work and at home.

But if we talk about the only nascent relationship between a young man and a girl, then there is also a need for relaxation.

There is an opinion that it is on the side of the female representative that a more weighty fear for the safety of these relations in force should come.

The constant tension associated with the likelihood of losing a loved one forces them to constantly be in a state close to stress. It comes to the place of the carefree love euphoria of the first months of the relationship and is accompanied by the first quarrels and omissions.

Stress traits can be seen simply by looking at yourself from the outside. Looking with the help of a mirror at the position in which you are while working for computer, you can understand a lot about your morale.

Slouching, tightness of lips, tension in the neck - all these are clear examples of tension, which, alas, does not go away even in the evening, when, it would seem, it is worth enjoying communication with loved ones as much as possible.

With age, this stress builds up, and even in a dream it is difficult to avoid it. Sometimes women do not notice how they spend many months in chronic lack of sleep and irritation.

You can eliminate this "bundle of nerves" inside yourself by visiting a spa salon or a massage session, but how long will the effect obtained last?

Irregular breathing under stress leads to the fact that oxygen is less well supplied to the lungs, and therefore to the brain.

As a result, the state of permanent fatigue only intensifies and if you do not learn to look for ways to relax, then over time this can lead to an internal explosion that will throw out an uncontrollable stream of negative energy.

How can one learn to let go of tension back home and not give him the opportunity to influence his inner state in the future?

First of all, you need to learn to think a little differently. Constructive thinking is good, but only when it does not go off scale and does not absorb its creator.

1) After all, it often happens that even after work, for a long time we still cannot let go of work issues away from our consciousness. It is necessary to take it as a habit, leaving the threshold of a corporate building, to leave there all the hardships and events of the past day.

On the way home, you need to think only about pleasant things, and not about what products you need to buy home and what the evening will be like for your family.

2) The second tip is to turn off your mobile phone, at least periodically. Allow yourself to "disappear" from your business partners and family for a while.

Let it be for a short time, but you will have time to look around, absorb the life-giving power of the surrounding nature and again stock up on positive energy for future achievements.

3) In relations with your “family” you need to be able to respond to complaints and demands not with the usual cry, but with a peaceful smile.

Believe me, the often calm explanation that at the moment you cannot solve this issue, but you will definitely come back to it later, brings much more benefit than screaming and resentment!

4) It is necessary to think about affairs and worries only when you overcome them. It is not necessary to procrastinate a certain problem for several hours - it will be much more useful to relax, to turn your attention to something else, and the necessary solution will soon knock on your mind itself.

On the way to achieving harmony with oneself and the ability to relax, as well as in other aspects of activity, there are several stages.

The first is lively interest. Then everything seems new and unknown to you - from that you plunge into this occupation with your head.

At the second stage, satiety comes. It seems to you that you have taken on too large a burden and will not cope with the load.

The third stage is frank irritation, when you are doing what you once loved solely because of the obligation, and it does not bring you any pleasure.

This is where it is important to stop and radically change your approach to solving problems.

If the relaxation technique is mastered by you in full, then you will not notice how soon your love for this activity will return, but now you will get real pleasure not from the result, but from the process itself!

It is imperative to learn to relax, otherwise life will lose all its cheerful, joyful colors and turn into a gray mournful existence.

Probably everyone has heard the expression "If you want to live - be able to spin!" This is the motto of those who want to succeed in this world - to earn as much money and fame as possible. However, only a few are aware of the fact that from such a "rotation" you can lose all strength and health. Especially if a person does not know how to relax after work, or does not understand why it needs to be done.

But timely rest is the key to success. Believe me, any sane psychologist will confirm this. So let's talk about what to do if you are tired: how to relax quickly? What techniques should you use? What exactly should you avoid?

This crazy world

We should start with a small rhetorical digression. We all know that in the modern world it is necessary to be better than others in order to defend our place under the sun. Indeed, in almost all areas, tough competition reigns, which pushes people to constant competition. Note that this is quite normal, since it was the predisposition to competition that allowed humans to win the interspecies evolutionary race.

However, this does not mean that constant competition will lead a person to a better future. For any battle you need strength, otherwise it will be lost in advance. Alas, our body and mind cannot be in good shape all the time - they need rest to recharge. If we speak in the language of metaphors, then a person can be compared to an engine. If you constantly use it at full capacity, it will quickly break down and no longer be of use.

But, unlike a car, a living organism after a "breakdown" will not be so easy to repair, and sometimes even impossible. Therefore, the first thing people should realize is that they all need a good rest. It doesn't matter how badly they want to get another promotion or achieve their goal.

Fatigue: what is it like?

Before you learn to relax, you need to learn that there are two completely different types of fatigue: physical and mental. The first is characteristic of those who work with their hands, and the second is characteristic of intellectuals. In addition, for some people, these two types of exhaustion coexist, since the specifics of their work leads to this. For example, the profession of a kneader includes both great physical activity and constant concentration of attention.

But back to our topic. The bottom line is that you cannot relieve both fatigue in the same way. After all, what helps with physical exhaustion is not always suitable for raising morale. Therefore, let's first look at the methods that allow the body to relax, and then move on to those that calm the soul.

30 minutes of calm

All of us, going home after a hard day, think about how to relax and put ourselves in order. At such moments it seems that your body is about to stop moving and simply fall to the ground with a dead weight. We think that now we will be well understood by those who work in factories from morning till night and are engaged in hard physical labor. And the only thing you want on such days is to fall into a warm bed and fall asleep until the next morning.

Alas, such bliss is available only to a few. After all, one has only to come home, as a whole mountain of daily duties falls on us.

Therefore, most people, after returning home, first of all begin to rush household chores. And this is their mistake. Because of such actions, our body is exposed to great stress, because in fact it is notified that it does not deserve rest. And believe me, this turn of events is clearly not to his taste.

Therefore, relaxation experts advise you not to rush into your homework. Get some rest first. For example, 30-40 minutes of simple idleness on the couch will allow the body to replenish some of the lost strength. In addition, our body will understand that the work has been left far behind and now we can calm down.

Eat right

Before learning to relax, a person must understand one important thing: any work consumes energy. The more energy we spend, the less it remains in our "tank". And more importantly, it is impossible to properly rest with an empty reserve. Therefore, the right diet is the key to a good day.

Thus, a small snack immediately after the end of the working day is ideal. Moreover, if the shift was very difficult, then it is best to eat in a restaurant or cafe. Firstly, you do not need to spend the rest of your energy on cooking dinner, and secondly, the relaxed atmosphere of such establishments helps you quickly forget about problems and troubles.

What we eat is also important. According to nutritionists, snacks and fruits are best in the evening. This is due to the fact that they are full of carbohydrates, which are the ideal fuel for our body. The main thing is not to overdo it in food, otherwise you will have to think about how to lose those extra pounds.

Massage is the best medicine for the body

How to relax your body after hard and exhausting work? Well, the most effective medicine is massage. It is he who allows you to relieve tension from the muscles, thereby leading a person to a state of nirvana. Therefore, if you feel that your body is on the edge, ask your soul mate to give you a general massage. Believe me, 10-15 minutes of bliss, and the body will again begin to obediently obey your orders.

However, how to relax if a person lives alone? In this case, there are two options: firstly, you can go to a special salon, and secondly, learn self-massage techniques. Naturally, the first method is more efficient, but it requires money. The second one requires training, but at the same time it allows you to master a skill that will stay with you forever.

What is available to everyone ...

We live in a world where everyone has a hot shower or bath. Alas, only a few people know that warm water relieves physical fatigue well. And this is the best solution for those people who do not know how to relax and calm down without leaving home.

In addition, the effectiveness of this procedure can be increased by adding mineral salts to the water. They not only relieve muscle fatigue, but also give the skin a glow. Thus, you can relax well and take care of your health.

The danger that lies behind the overload of the nervous system

Unfortunately, in our country, many advice from a psychologist remains out of sight of ordinary people. But it is these specialists who most of all warn about how dangerous psychological overload at work can be. For example, did you know that a lack of positive emotions inevitably leads to depression? And she, in turn, is a complex psychological disease that is rather difficult to cure in the later stages?

Therefore, everyone should know how to emotionally relax and put their thoughts in order. Fortunately, today there are many techniques and techniques that can help in this. So let's talk about how to relax and calm down in those days when it seems that the whole world is up in arms against you.

No thought about work

The problem with most people is that they cannot let go of thinking about work. Even when they are outside the office or workshop, they are still mentally in it. A string of images is circling in their head, connected with an unfinished report, offensive words of the director or an unsuccessful order. And it is these thoughts that do not allow a person to tune in to rest, which is why the brain gradually begins to "boil."

So if you don't know how to relax after a hard day, the first step is to start by forgetting about it. Just put it out of your head. Understand that today you will no longer be able to solve these problems, and therefore there is no point in winding yourself up again. Establish a rule: to solve all matters only during working hours, and devote all free minutes only to yourself and your loved ones.

Add more colors

How to relax if your whole life is a gray canvas? When the only entertainment after work is watching TV or hours of monitoring social networks? If you really want to get rid of emotional fatigue, add bright colors to your life.

At the same time, you should not take this advice as a call to engage in extreme sports. No! You can get pleasure even without risking your own life. For example, go to the cinema or theater. Believe me, the world is full of interesting things that are worth your attention. This is especially necessary when the day turned out to be worse than ever.

Perhaps someone will say that this requires strength, which after work is already very small. But the truth is that it would be much better to gather the will into a fist and go to unwind in the park than to feel sorry for yourself and suffer all evening from bad thoughts in your own apartment. Just catch yourself thinking that time is fleeting, and therefore it must be spent with maximum benefit for yourself.

You are not alone!

Another little trick is that it is best to relax with friends or with loved ones. After all, it is communication that helps a person to forget about his problems, work and even about fatigue. Therefore, if you are overwhelmed, call someone and arrange a walk together.

It doesn't matter where the meeting will take place: in a bar, park, pizzeria, near a fountain or at home. The main thing is that the people around you bring you happiness. However, remember that on days like these, it is best to avoid those friends who like to complain about their life. Otherwise, you will not be able to relax, since the problems of others will only aggravate the situation.

What is meditation?

Previously, only the sages of the East were privy to the secrets of meditation techniques. And although today the veil of secrecy has been lifted, people still do not use this amazing technique. The point is that they simply do not believe in its relaxing power or they do not have the patience to master it. But it is she who is the best way to relieve both mental and physical stress.

Therefore, if you have a very hard job, do not be lazy and learn at least the simplest form of meditation. Believe me, it will not take long, but the effect of this will exceed all your hopes and expectations.

What not to do, or How to relax without bad habits?

Finally, let's talk about what not to do. To begin with, many do not know how to relax without alcohol. For some reason in our country there is a wrong opinion that this particular drink is the best way to relieve mental and physical fatigue. However, any doctor will tell you that this is not the case.

Indeed, in fact, alcohol only overloads the body, not allowing it to move away from daytime stress. Thus, instead of relaxation, a person receives another test, after which he will feel even worse. Therefore, on such days it is better to protect yourself from alcohol, leaving it until better times.

Switch to fresh juice instead. It will not only allow you to replenish your energy reserve, but will cheer you up due to the vitamins it contains. In addition, an excess of juice in the body does not lead to an acute headache in the morning, which is also pleasant.