We don’t usually notice this process, but the breath can be used as a tool for calming. When in a stressful situation, pay attention to how you breathe and try to slow down. This will help you regain your balance.
Take a few measured deep breaths. Think not about how terrible a situation you are in, but how great it is that you live and breathe. And although you cannot control external circumstances, but your breathing is completely.
Start counting: inhale one, exhale two, and so on. When you get to 10, repeat all over again. As you do so, notice how your chest rises and falls, how the tension releases as you exhale. Keep going until you feel better.
2. Inner dialogue
Often we criticize ourselves too much and dwell on negative thoughts, and this inevitably affects our mood and attitude towards life. Imagine that you are constantly accompanied by an irritated person who sees the bad in everything and blames you for the slightest mistake. Naturally, you would like to get rid of him as soon as possible. But for some reason, when we ourselves turn into such an unpleasant companion for ourselves, this is taken for granted.
Try to change your internal dialogue, make it more positive and be kinder to yourself. Start paying attention to how many times a day you habitually scroll through the negative settings in your head, and often remind yourself of the good.
Repeat positive affirmations. For example, instead of saying that you’re not good enough for something, say that you deserve to be happy and it’s okay to make mistakes. Gradually, your attitude towards yourself and the world will change.
Simply listing what we are grateful for is positive affects how we feel and how we interact with others. Make it a habit to write down three things you are grateful for every day and you will notice more inspiration and optimism coming into your life.
This does not mean that troubles should be ignored. Just remind yourself of the good things you have. Then it will be easier for you to endure stress and crises.
4. Body language
It not only reflects our emotions, but also affects our well-being. For example, we often feel more confident when we adopt a “strong” posture: arms resting on our sides, legs wide apart. Sitting hunched over, we experiencing more stress and negative emotions, and smiling, see the world in a happier light.
That’s why it’s so helpful to watch your body language. Thanks to it, you will make the right impression at an important meeting or interview, as well as help you deal with negativity.
5. Physical form
Don’t put off taking care of your health. Move more during the day and exercise. Try not to take training as a punishment. Instead, look at them as an opportunity to listen to your favorite music and not think about anything, but at the same time strengthen your body. If you don’t like going to the gym, work out at home or take a brisk walk.
Don’t forget that training useful also for mental well-being. They reduce anxiety, ease depression, make you feel happier, and improve sleep.
Food is fuel for the body, and on good fuel it will run smoothly. But if he lacks the necessary nutrients, internal processes will not proceed as they should. Therefore, no matter how much you love fast food and sweets, remind yourself that this is not the most suitable type of fuel and you cannot live on it alone.
Adequate sleep is one of the most important components of happiness and well-being. Do not deprive yourself of this blessing unless absolutely necessary. Try to create a routine that is comfortable for you and stick to it regularly, that is, go to bed and get up at the same time. Put away all electronic devices an hour before bedtime and do something relaxing.
If you find it difficult to calm your thoughts while lying in bed, repeat this phrase several times: “I am satisfied with what I did today, and now my brain and body will rest.”