Gardening has long been linked to the reduction of stress, anxiety and depression.
I NEED SOME ZEN TIME SERIES
It will not only help kick off a series of physiological changes that aid relaxation, it might reduce stressful thinking, too.
When you’re lying in bed trying to fall asleep (or if you wake up with anxiety in the middle of the night), put this technique into action.
Here’s how it works: First, inhale for four seconds, then hold your breath for seven seconds, then exhale slowly for eight seconds. That’s when Oprah’s go-to sleep guru, Dr. But the right technique matters, especially at night, since deep, slow, self-aware breathing is one of the best methods for releasing stress and tension during this time. Practice the 4-7-8 Breathing MethodĪ lot of times, we forget to breathe properly as we go about our day. Whether it’s cooking dinner every night, practicing and nailing a headstand or simply doing a cat-eye every morning before opening your laptop, enjoy the feeling of getting a little out of your comfort zone.
Rather than feeling anxious about the disruption from your everyday routine, get creative about how you can still do the things that make you feel good. Even if the gym is closed, there is still you can do,” they advise, from signing up for a workout app to finding a class you love on YouTube. That Said, Be Open to Trying New ThingsĪccording to Torous and Peck, this is also a good time to be open to trying something different. During unpredictable times, they note, it can feel comforting to do something familiar.Ĥ. “As much as possible maintain your healthy habits: eat well, sleep, exercise and keep washing your hands to avoid the spread of the illness,” they explain. It’s best to stick to your routine, says John Torous, M.D., director of the digital psychiatry division, in the Department of Psychiatry at Beth Israel Deaconess Medical Center and Pamela Peck, Psy.D., assistant professor of psychology in the Department of Psychiatry at Beth Israel Deaconess Medical Center, who collaborated on their answers. While it may be tempting to use working from home as an excuse to stay in your pajamas all day, or let the kids eat ice cream for lunch while they’re out of school, it might not help those anxious feelings. Who’s ready to reorganize the basement? 3. She also points out that it’s a great time to tackle a project around the house that you’ve been meaning to get done. “I think it is very important to distract ourselves right now,” explains Firstein. Start a new show on Netflix, listen to some music, try that new recipe you’ve had flagged for weeks-whatever sounds appealing that will take your mind off of current events. Not super keen on sitting in silence? You can also use a guided meditation app like Headspace or search YouTube for guided meditation tracks to get started. Science also supports this approach researchers at Johns Hopkins University found that mindful meditation can help ease symptoms of anxiety and depression. This is a form of mindfulness meditation, and Firstein recommends doing it for at least ten minutes to truly feel the benefits. “As soon as thoughts come in, focus on the breath again,” she says. “I recommend sitting quietly, upright and focusing on your breath to feel present in the moment,” says Irina Firstein, LCSW, a licensed individual and couple’s therapist.
0 kommentar(er)
