Taking responsibility for our own health makes sense in these days of ever rising health care costs. So here are a dozen simple, mostly free, self help steps that you can take to calm yourself, feel better and improve your physical and emotional health. One or more of them, possibly all, will work for you.
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Eat Soothing Foods:
We are all trying to eat more fruit and vegetables but there are some special points to note. As you adjust your diet make certain that you eat more foods rich in Vitamin B like green leafy vegetables and apples. It's difficult, but try to avoid processed meat, fizzy drinks, caffeine and excess alcohol all of which can stimulate our adrenal glands making us feel tense and nervy. -
Breathe Slowly and Deeply:
Research shows that anxious, highly strung people tend to be chronic over-breathers who make themselves feel worse and increase their feelings of anxiety through their rapid shallow breathing which can, in severe cases lead to hyperventilation. -
Walk Each Day:
It doesn't matter how little time you have or how short your daily stroll has to be, the important thing is to get outside and do it. Take the time to look at the sky, the other people in the street, the trees, the traffic, the birds. Anything will do so long as it directs your attention away from yourself and on to something else. -
Find You-Time:
Again it doesn't matter what you do. Just find a space in your life to have some time for yourself when you can do whatever you enjoy. It might be wandering in a mall, pulling out weeds in the garden, reading a magazine, listening to music, playing an instrument. The important thing is that this is time for you to do whatever gives you pleasure. Encourage your family and friends to recognise that this is your time and to leave you alone to enjoy it in your own way. -
Smile:
Ridiculous as this suggestion sounds, the fact is that it really does work. When we smile it is impossible for us to feel depressed or unhappy. Try it, you'll be amazed. -
Pamper Yourself:
Have a massage, arrange an appointment for a haircut, have a facial or a manicure. -
Get Warm:
When we are warm blood flows to our extremities and we are more relaxed. Soak in a hot bath, or if that isn't possible use your imagination to picture yourself lying on a sun soaked beach toasting yourself; think of an internal fire in your midriff spreading out to your entire body…….use your mind. -
Make Lists:
This isn't something that appeals to everyone but for some it really works. Make a list, or lists of the things that bother you, and then destroy them. This enables you take control of these anxiety triggers and eliminate them from your life. If they reappear just tell them that they are not important and you'll attend to them tomorrow at a particular time. Chances are that by that time tomorrow they'll not be there. -
Do Something Practical:
Get stuck in to one of the things you've been avoiding. Tidy your closet, write those overdue letters, clear and clean your kitchen cupboards or your garden shed. This is highly symbolic - you are clearing away the rubbish and making space for your new life. -
Reframe Your Thoughts in a Positive Way:
When we become stressed we often let our thoughts get stuck on a one way track of negative thinking. Take the things that are bothering you and look at them in a completely different way. Let yourself see that something good could come out of it after all. Then keep on reminding yourself about the good things. -
Don't Catastrophise:
When stressed we sometimes inflate things way beyond their real importance and imagine all the dreadful possible additional things that could occur. Tell yourself that those other bad things won't happen and that you only have one thing to deal with and you will cope. -
Talk:
Talking to a non-judgmental friend who is a good listener can often be helpful. Avoid sharing your problems with people who you know will want to talk about themselves or make comments that make you feel worse.
Good luck on your pathway to feeling better and living longer.
译文:
更棒的感觉, 更棒的外表会活的更长久
在目前医疗保健的费用不断上升的状况下, 对我们自己的健康负责是很有必要的. 因此, 这儿有一打简单而且 绝大部分免费的自我帮助的方法可以让你采用 - 让你自己平静, 拥有更好的感觉并且提高你的身体和情感的健康. 它们中的一个或一些, 也可能是全部会对你有用.
吃起镇定作用的食物:
我们都试着吃更多的水果和蔬菜, 但是要注意一些特别的地方. 当你调整你的饮食你要确保会吃更多富含Vitamin B的食物如绿叶蔬菜和苹果.这有点困难,但是尽量避免加工过的肉类,汽水,咖啡因和过量的酒精,所有这些会刺激我们的肾上腺使我们感到紧张和神经质.
缓慢的深呼吸
研究显示紧张,神经过敏的人容易成为慢性的呼吸过度者, 他们使自己感觉更糟并通过他们快速的浅呼吸增加他们紧张的感觉, 严重的会导致换气过度.
每天走路:
不管你有多么少的时间或你每天散步的时间多么短, 最重要的事情是出去并去走走. 花点时间看看天空, 街上的行人, 树, 交通, 鸟. 可以做任何事只要它能使你的注意力不再是你自己而是在其他事情上面.
找到你的时间:
再说一次, 你做什么无关紧要. 只要在你的生活中找到当你可以做你喜欢做的事情时会有一些时间留给你自己的空间.可能是在一个商场上闲逛, 在花园里拔杂草, 读一本杂志, 听听音乐, 弹弹乐器. 重要的事情是这是你的时间可以做任何让你快乐的事情. 鼓励你的家人和朋友意识到这是你的时间, 让你用你自己的方式独自享受.
微笑:
这个建议听起来可笑, 事实上它确实起作用. 当我们微笑时, 我们不可能会感到沮丧或不快乐. 试试它, 你会感到很吃惊的.
纵容你自己:
获取一个消息, 安排一个剪头发的约会, 做一个面部护理或修一下指甲.
变暖和:
当我们温暖的血液流到我们的四肢, 我们会更加放松. 洗一个热水澡, 或者如果那不可能实现, 就用你的想象来描绘你自己正躺在一个阳光普照的沙滩上沐浴阳光;想象在你的腹部有一团火正向你全身扩散; 运用你的思想.
做列表:
这不是对每个人都有吸引力,但对一些人它确实起作用. 做一个列表, 或列出困扰你的事情, 然后摧毁它们. 这能使你控制触发这些忧虑的机关并且把它们从你的生活中消除掉. 如果它们重新出现,那就告诉它们, 它们不重要而且你会在明天的一个特定地时间来处理它们. 运气就是到了明天那个时候它们已不存在了.
做一件你一直不想做的事情. 整理你的衣橱, 写那些过了时间的信件, 整理和清洁厨房的食橱或花园的小屋. 这是非常有象征意义的 - 你在清除垃圾, 为你的新生活创造空间.
从一个积极的方面重新构思你的想法:
当我们变的紧张不安, 我们经常会让我们的思想定在一个消极的思维方向中.接受让你烦恼的事情并且用一个完全不同方式来看待它们. 让你自己看到最后一些好的事情会出现. 那么坚持提醒自己有关好的事情.
不要信奉灾难一说:
当紧张不安时, 我们有时会过分夸大事情而超越它们实际的重要性并想象所有额外可能发生的可怕的可能性. 告诉你自己那些坏的事情不会发生而且你只有一件事情要处理, 而且你会处理很好.
交谈:
和一个不妄作判断的善于聆听的人交谈经常会有帮助. 避免把你问题讲给你知道他们会要谈到他们自己或发表使你感觉更坏的意见.
祝你在你的生活道路感觉更美好并生活的更长久.