From 1 to 10, where is your current anxiety level?
Do you feel that everything is in progress and cannot make any reliable plans? Have you been in a state of anxiety and stress?
Perhaps the global health crisis has completely destroyed your schedule and caused various lifestyle changes that affect your concentration, sleep and mood. Or maybe the unique pressures of these uncertain times will weaken your ability to cope, leaving you feeling completely overwhelmed most of the time.
Spending so much time at home may lead to some form of phobia (irrational fear of a particular place, situation, or space), in which case, a closed life seems better than breaking isolation and the risk of illness. Of course, this lifestyle can cause many physical, behavioral and psychological problems.
Although it is understandable that you want to protect yourself and your family, there are no guarantees in life. You can’t stop what’s happening around the world, but you can change what’s happening inside your brain to prevent fear from dominating your life.
If you need to get rid of all the chaotic situation in the world now, here are 10 useful ways to relieve the stress and fear in your life
10 ways to help you find emotional stability and overcome fear in an uncertain world
1. Be active
Begin each morning by saying something similar: “Today will be a good day!” A simple sentence like this might make your brain look for a way to achieve this positive statement. It also establishes a healthy mindset that you can continue throughout the day.
When you focus on positive thoughts, your brain will help you discover ways to turn them into reality. This simple strategy can greatly change your life, so the first thing to do in the morning is to set the tone for your entire day.
2. Mental health
In recent months, many people have developed the habit of washing their hands frequently and using hand sanitizer. Although physical cleanliness is extremely important, many people still do not realize that practicing mental hygiene is equally important. Letting fear spread in your mind will make you feel stressed or worried, so take the initiative to suppress negative thoughts.
You can eliminate your thoughts by eliminating ANT (Automatic Negative Thoughts) that steal your happiness. Whenever you feel sad, angry, nervous or stressed, write down your thoughts and challenge ANT. When you stop believing in every fear thought you have, you can begin to regain control of your life.
3. Fear of health
In this unprecedented season of life, it is completely normal to feel stressed or worried. It is natural to feel anxious or fearful occasionally.
Healthy worrying about potentially harmful things can save your life. Research shows that “don’t worry, be happy” people (such as those crowded on Florida beaches during spring break) die the earliest from accidents and preventable diseases. Not all fears are bad. An appropriate level of anxiety can keep you sharp and safe.
Whenever you feel worried, frustrated, angry or nervous, consider deep breathing exercises. Take a deep breath for one to two seconds, then slowly exhale for about five seconds. Do this 10 times and you will start to feel very relaxed and even a little sleepy.
It sounds simple, but breathing is vital to life. When you slow down and improve breathing efficiency, you may find that your problems are not as scary as you thought before you started exercising.
5. Visit heaven
Choose a haven-a place you can imagine with your senses. If it is a beach, imagine the ocean and feel the sand under your feet and the warm sun on your skin. Your haven can be any real or fictional place where you feel comfortable.
Begin to imagine that I am not what I am now, but what I want. It takes at least 20 minutes a day to carry out this refueling, life-changing exercise. You will be surprised by the results.
6.Avoid drinking alcohol
Regular drinking is related to decreased brain capacity. The functional consequences of this influence may change its scope.
Many people are using alcohol to ease their worries during isolation, but this coping strategy may backfire. The health effects of alcohol are serious: Although it is well known that alcohol can damage the liver, it can also damage the heart, lungs and pancreas. It also affects emotions, which may make things happen in the world even more bleak.
7. Outdoor activities
Participating in outdoor activities is very important for everyone, especially for those who have been nervous in the past few months. Exercise can promote blood flow and deliver oxygen and other positive nutrients to the brain. Physical exercise can also improve mood and outlook on life.
Whether you like hiking, biking or horseback riding, outdoor activities have an overall positive effect on vitality. Walking can help you clear your mind, improve your mood, and burn some calories at the same time.
8. Tea time
Drinking a cup of hot tea can relieve stress and boost your spirits. Many teas are low in calories, sugar-free, high in antioxidants, and low in caffeine.
Some decaffeinated teas can help you rest assured. For centuries, chamomile tea has been widely praised for its calming effects. This herbal tea helps promote relaxation and helps relieve stress during the day, so you can turn off your brain and get a good sleep.
9. Close news
When news channels present disturbing projections and shocking images, the fear center of the brain may be activated. News may cause a FOMO (fear of missing out) status, making you confused about every new shocking or controversial event, which can make you feel more marginal.
Obsessed with browsing news sites on the Internet can also fill you with fear. In fact, watching negative news can increase anxiety and sadness. Minimize your knowledge of the news by setting a time limit and stopping watching TV at least one hour before going to bed at night.
10. End the day
In the evening, ask yourself: “It’s going well today?” Even if you struggle emotionally, worry about your financial situation or have a relationship problem, at least one good thing will definitely happen earlier in the day.
Before going to bed, write down 3 things that went well that day. Train your brain to review the positive events of the day and create your own nightly highlights. It will help you fall asleep better, thereby improving your mood and energy level the next day.
Studies have shown that people who do this exercise are happier and less depressed during the 1-month and 6-month follow-up than at the beginning of the study. In a 2017 study, it was found that this simple exercise can help people engaged in stressful work develop a more positive sense of happiness. This relaxing activity can help you end each day with a positive mood.
These are just some proven techniques that can be used to reduce stress and fear in life. Try these tips and see which ones work best for you. Then, feel free to share with your friends and family.
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The article on how to find emotional stability in an uncertain world first appeared on the BrainMD Health blog.