There are so many things that occupy our mind, that sometimes we lose our balance and we get carried away by stress, we become somewhat anxious, depressed or irritable, and we stop enjoying those little things in life because of the tension that generates our day.
Fortunately, there are some exercises to improve your mental health overcoming stress and anxiety and achieve that balance that we want, so do not worry anymore and put these tips into practice to make your day a better day.
Practice breathing techniques
A deep and conscious breathing can allow you to overcome anxiety in just a few minutes, because by decreasing heart rate and blood pressure, stress levels also decrease.
- Try this breathing technique: take a moment of your time to get away from it all and focus on yourself; In a place where you feel comfortable, whether you are sitting or reclining, close your eyes and inhale through your nose while you count to four, then exhale through your nose, counting to four again; Repeat this sequence as many times as possible, until you feel completely relaxed.
- Another exercise you can do while holding a deep, slow breath is to perform progressive relaxation: tense and relax your muscles for a few seconds, starting with the feet until you reach the neck, jaw and eyes, which will help you release tension from your feet up to your head and it will allow you to relax even more.
Meditating for a few minutes a day in the comfort of your home or in any other space of your liking, can help you overcome anxiety, increase your creativity and achieve mental clarity and emotional stability.
When meditating, it is recommended that you wear comfortable clothes and that the place of your choice is clean and conditioned according to your tastes; You can place some plants or flowers and aromatize the space with some natural essence or aroma that you like, so you will feel more comfortable and it will be easier to relax.
To meditate, begin by sitting upright with both feet on the floor and close your eyes, then concentrate on reciting, loudly or silently, a positive mantra or phrase, such as “I love myself” “I give thanks for my life “” I am a wonderful being “. Place one of your hands on your belly to synchronize your breathing with the mantra or prayer and let all the negative thoughts come out of your mind.
This exercise will have greater benefits if you use breathing techniques such as the one explained above, or actively participate in guided meditations or yoga exercises for beginners. By joining a yoga group, you can acquire these benefits, remember that the practice of yoga is meditation in movement and allows you to increase your concentration.
Do physical exercise
The physical exercise not only helps us to be in shape but also allows the oxygenation of the brain and the reduction of stress, since it promotes the release of endorphins that give us the feeling of well-being.
An easy and effective way to clear your mind is doing some exercise of your preference, it can be yoga or tai chi, or any other that is attractive, the important thing is that you do it with dedication and always considering that you do it for you, to see you and feel good.
Connect with nature
Going to the beach, to a lake, to a mountain or to a park and contemplating nature, can help you to disperse that pile of affairs that go around in your head and that do not allow you to be yourself. Go to a place of your liking where you can see the plants, perceive their aroma, feel the breeze and breathe.
Dedicate a space of your time to connect with the beauty of the environment and that beauty will be reflected in you.
In a place of your liking, close your eyes and visualize happy scenes, what you like, what you want to be or do; this activity will allow you to connect with what you long for and will make you feel that it is already part of you, so you will feel much happier and you can leave behind all that overwhelms you.
Laugh out loud
In addition to helping us reduce the mental load, laughter helps us reduce depression, overcome anxiety and stress, by decreasing cortisol levels in the body and releasing endorphins that promote mood.
Surrounding yourself with positive people who make you laugh every day or dedicate yourself to watching comedy in your free time, are some of the things you can do to laugh at least a little each day.
Connect with other people
Spend a little of your time getting in touch with other people and entertaining yourself; It does not matter if you use your social networks, phone a friend or are in a place to enjoy a coffee and chat for a while, the important thing is that you can clear your mind and spend quality time with someone other than yourself.
Listen to the music that pleases you
If you want to improve your mental health, one of the best ways to achieve this is by listening to soft music, as it helps to reduce the heart rate, blood pressure and anxiety of the body, helping to achieve a state of mental tranquility.
Get enough sleep
When we do not sleep the necessary time, our body and our mind feel exhausted, so that doing our daily activities is a somewhat difficult task to manage, because we feel irritable, annoying and have a hard time concentrating on what we should do.
Getting enough sleep will allow your body to replenish the energies it has spent, and upon awakening you will feel a sense of well-being that will allow you to start the day with the right foot.
Getting enough sleep is also essential for learning and memory.