Means of relieving nervous and mental stress
Nervous and mental tension is a condition that every Ukrainian has been in since February 24, 2022. However, staying in this state all the time is not only undesirable, but also dangerous for health. So here are 20 practical tasks to help right now.
During military operations, civilians are the first to suffer. News of destruction, deaths, damage, and disruption of normal communications have a negative impact on the psycho-emotional state of Ukrainians. Living in endless anticipation of disaster and uncertainty is very exhausting.
Today, we offer our subscribers 20 simple exercises to help them survive difficult life circumstances.
1. Work with the body: relaxation-tension.
2. Square breathing: this is one of the methods of quick calming (you need to move the finger of one hand along the palm of the other to form a square, on the vertical edges of the imaginary square you need to inhale and exhale - in your mind counting to 1,2,3,4, and on the horizontal pauses (breath holding) - in your mind counting to 1,2,3,4. That is: Inhale- 1,2,3,4-breath-hold 1,2,3,4-outhale 1,2,3,4-breath-hold 1,2,3,4-inhale again...
3. "Shaking" the body (as dogs do after bathing) helps to release negative energy.
4. Hug yourself and squeeze into the center (tension), and then relax with a "star" (do the exercise on the floor).
5. Sports exercises.
6. Washing clothes by hand.
7. Washing dishes.
8. Contrast shower.
9. Finger painting (a spoonful of flour, a spoonful of water, a spoonful of paint). Make stains and discuss them.
10. Manipulations with the newspaper (twist, crumple, tear into small pieces, mold your mood from the newspaper, draw a newspaper page, throw the newspaper in the trash after manipulations).
11. Sing loudly.
12. Shout loudly, then quietly.
13. Dance to a calm tune and a fast tune.
14. Look at the lighted candle.
15. Take a deep breath up to 10 times.
16. Take a walk in the park, forest, shout.
17. Count the teeth with the tongue on the inside.
18. Inflate the balloon and then puncture it.
19. Transfer energy to another form of activity: pause in your work, sort through the paper on your desk, water the flowers, make tea, look at the sky, leave the room, talk to someone.
20. Classes on autotraining, meditation.
The material was prepared by
psychologist of the Charitable Foundation "PEACE FOR THE FUTURE"
Natalia Lukashuk
e-mail: psy.bypeace@gmail.com
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