INSTRUCTIONS AND PROPHECIES OF THE Blessed MOTHER ALIPIA GOLOSEEVSKY, Kyiv...
Quite a lot of people, coming home from work, feel tired, overwhelmed, exhausted. Such an unpleasant state can last for about an hour, or maybe until the morning. next day. In order to get rid of these unpleasant sensations, you need to learn how to rest and relax after work.
Rules for rest after the most intense working day
After the end of the working day, you need to forget about work until the next morning, when a new working day begins. This exercise helps very effectively: shortly before the end of work, in just a few minutes, Summarize the day by remembering the most important things that happened that day. After that, slowly go home, leaving all thoughts of work.
When you get home, you can’t immediately grab onto household chores. First, change your clothes, lie down for at least a few minutes on the sofa or bed with your legs up, think about something good, dream, remember something pleasant or funny. If you do not give your body the opportunity to switch from work to home, you can become depressed. And getting out of this state is quite difficult, even with the help of loved ones.
Take a cool shower or warm (but not hot) bath. Do not rush, listen to your emotions and feelings, feel how the water washes away negativity and fatigue from you, how your strength returns.
Get a slow cooker that will save you time preparing dinner. This device is so simple that even a child can handle it. Just put the necessary products in it and choose the necessary (correct) cooking mode, both the husband and the child will be able to school age. And the multicooker will cook everything by itself.
Coming home to immediately watch the news and various TV shows on TV is not recommended, as they incline a person to worry about other people's problems. However, watching a good movie with the whole family is a wonderful relaxation after work.
Massage. it great way relaxation and relief from fatigue and tension. Ask someone close to you to give you a short massage (only 5-10 minutes). You will immediately feel better. And on another day, give yourself a massage close person without waiting for a request to do so.
Do not turn on the computer. There is a huge chance that by checking your mail and browsing your social media accounts, you will forget about the rest, and about everything else, including cooking dinner, activities with the child, etc.
Pleasant smells. Light an aroma lamp with a soothing essential oil or scented candle. Pleasant aromas contribute to the fact that a person leaves fatigue, negative emotions and bad thoughts. In their place comes good mood and joy.
Child or pets. Naturally, they require the expenditure of strength and energy, but they bring positive, relieve you of thoughts about work, charge you with a good mood.
Family dinner. Communicating with your loved one and children during dinner, you will gain additional energy and strength, you can relax. In addition, you can distribute responsibilities around the house using the rule "Whoever cooked dinner does not wash the dishes."
Before going to bed, be sure to ventilate the room and humidify the air, if necessary. After all, everyone knows that the quality of sleep is much higher in a room with cool air.
Our world is dynamic, and sometimes it even changes too often. Stress becomes a common part of everyday life. It is so familiar that we stop noticing it. But to save your own peace of mind You need to give yourself the opportunity to relax, relieve stress. The following will be effective ways to help you do this. Many of them are quite ordinary, while some will seem slightly unconventional to you. But use them, because you deserve a rest.
1. Keep moving
It will seem strange to you, but it works. Perhaps the only thing you want is to just lie down on the sofa and relax, but believe me, it is the movement that will energize you and give you good mood. Take a leisurely stroll after a hard day's work and you'll feel your tiredness go away.
2. Love tea
Especially green. It is rich in L-theanine, which has been scientifically proven to help fight anger.
3. Use mental visualizations
This method helps to calm down. Just imagine yourself in your favorite place, like the beach or a quiet cafe, and you will feel peaceful.
4. Turn to nature
The green color of the leaves and grass is soothing, unlike the similar hue of the pixels on the screen.
5. Keep a diary
Well, or a blog, if this option suits you better. Spilling out your feelings and emotions on paper, you can analyze your actions and understand what to do next.
6. Don't run away from boredom
The next time you get bored, don't go online for a new movie or series. think about real world, its immediate material environment. What would you like to change in it? Take action! As you can see, boredom can be an impetus for creativity.
7. Make time for your interests
Do you love to cross stitch? So do it. Do you enjoy cooking? So bake a cake. Make time for activities that bring you joy.
8. Take a nap
Sometimes, to calm down, you just need to sleep an hour during the day. And then you begin to look at all the problems and troubles differently, and they no longer seem so frightening.
9. Log out of the Internet
This will help you focus on what is happening here and now. And with constantly pop-up notifications about messages on social networks, peace is unlikely to be achieved.
10. Meditate
This way of achieving harmony with oneself has been known for a long time. And it just works.
11. Do yoga
Yoga is the same meditation, but only supplemented with an important physical component. And she works too.
12. Clean up
Cleanliness and order around will bring harmony and peace to your inner world. It is hardly possible to achieve peace in chaos.
13. Take a walk
A walk will give you a sunny mood, and at the same time stress will recede. Admire the city, people around you and recharge with positive.
14. Read
Imagine an evening, a soft blanket, interesting book… Soothing? Then put it into practice tonight. By the way, now you have used the visualization technique described in point 3. Have you made sure that it works?
15. Dance when no one is watching.
Sounds stupid? This is the case. But dancing helps to cope with stress, not only mental, but also physical.
16. Talk to yourself
Before you doubt the adequacy of the author of the article, just try it. You can talk to your reflection in the mirror about yourself, about the people around you, and even about how your day went. When we verbalize our own experiences and thoughts, it becomes easier to find a way out of difficult situations.
17. Hug your pet
This method will not work for you if you only live at home aquarium fish. And for owners of cats and dogs, such hugs with pets help to cope with stress. Moreover, it reduces arterial pressure and soothes.
18. Listen to music
The melody just has to please you. In this case, the emotions from listening to it will be extremely positive.
19. Chat with friends
Man is a social being. He cannot be alone and still be happy. So invite your friends over and just chat.
20. Learn something new
Have you long wanted to learn how to shoot a bow or weave macrame? So why not do it today?
21. Say "no"
Helping people is okay. Moreover, it is noble and truly humane. But know how to refuse help if this altruism will bring negativity, first of all, to you personally. And do not do what is beyond your power.
22. Stretch!
Stretching will help not only relieve tension, but also gain flexibility. And besides, it has a beneficial effect on the health of the circulatory and lymphatic systems of the body.
23. Take a bubble bath
Warm water will help you relieve stress after a long have a hard day. And the bubbles are soothing.
24. Buy a special ball
A simple little ball is a great exercise machine for the muscles of the hands. It also helps relieve stress.
25. Look out the window
This is a great way to let go of worries and calm down in a short period of time for those who cannot get up and leave work right now.
Popcorn, warm blanket and good film is one of the best ways to relax.
28. Eat chocolate
Scientists have proven that dark chocolate actually helps reduce stress levels. But remember the sense of proportion, relaxing in such a sweet way.
29. Smile
Try to smile more often. Look for reasons for this in everything. Stress recedes if you look at the world with a smile.
30. Go barefoot
Perhaps you will be mistaken for a hippie. But this method really works, because by feeling the soil, grass or even warm asphalt with your skin, you strengthen your own unity with nature. And this is reassuring.
31. Sing to yourself
Plug in your inner Beonce and sing along. This method is ideal when used with option 15 (“Dance when no one is watching”).
32. Treat yourself
It is not so important what it will be, a chocolate bar or a ticket to a concert of a famous rock band. Just allow yourself something that you really want for a long time.
33. Try Aromatherapy
Some scents, like jasmine or lavender, are soothing and romantic.
34. Find the reason
Knowing how to relax is very important. But sometimes you just need to find the cause of stress in order to cope with it. Take care of it, but remember: what escapes the gaze, in fact, can hide in the most visible place.
35. Chew gum
Yes Yes exactly. Chewing gum really helps to cope with stress. Just put it in your mouth, what could be easier?
36. Find your relaxation "mentor"
It can be your colleague who endures all the difficulties of the work process and personal life, or another hero from an American film who remains calm, no matter what happens around him.
37. Be spontaneous!
No, this does not mean at all that you should quit your job, home and go to live in Tibet right now. Just bring a little surprise to the usual things. For example, take a different route to work or go to a store on the other side of town for something tasty.
38. Forgive yourself
You are again tormented by the incomprehensible emotional stress? Let go of the situation, forgive others and yourself. By remaining thoughts in the past, we become "missing" in the future.
39. Breathe
This is perhaps the easiest way. Wherever you are, you can always just take a few deep breaths. And it will surely put your mind at ease.
40. Remember: everything is fine
We all make mistakes. Be that as it may, things change, and usually for the better.
Every single day we go to work, and someone to study. Naturally, we get tired, spending a lot of time in a tense state. As a result, we all need rest.
Students overwork themselves mentally, with the exception of some for whom cramming at the university does not make any sense in life and who spend most of their precious time idling.
It's not easy in production either. You have to spend a lot of effort to deserve the meager salary that the state calls worthy for the middle class.
The most underestimated, in my opinion, are the professions in the service sector, where every day poor workers have to listen to the “right” words of insult from customers. Here and not far to fall on nervous ground. The main thing is to have time to count to ten, calm down and continue to smile sweetly in response.
Think about whether your work or study of university subjects is worth such limitless efforts and experiences. Maybe you need to stop and rest? True thought, right? After all, every self-respecting person has the right to rest. Moreover, this is our natural right, laid down by nature.
Let's take a look at a few ways to take a well-deserved break:
Finally, I want to say that life is given to us only once, and we must live it in such a way that in old age there would be something to remember.
Probably everyone has heard the expression “If you want to live, know how to spin!”. This is the motto of those who want to succeed in this world - to earn as much money and fame as possible. However, only a few are aware of the fact that from such a "rotation" one can lose all strength and health. Especially if a person does not know how to relax after work, or does not understand why this should be done.
But timely rest is the key to success. Believe me, any sane psychologist will confirm this. So let's talk about what to do if you are tired: how to quickly relax? What methods to use? And what exactly should be avoided?
This crazy world
We should start with a small rhetorical digression. We all know that in modern world it is necessary to be better than others in order to defend your place under the sun. Indeed, in almost all areas there is fierce competition, which pushes people to constant competition. Note that this is quite normal, since it was precisely the predisposition to competition that allowed man to win the interspecific evolutionary race.
However, this does not mean that constant competition will lead a person to a better future. For any battle, strength is needed, otherwise it will be lost in advance. Alas, our body and mind cannot be in good shape all the time - they need rest to recharge. In the language of metaphors, a person can be compared to an engine. If you constantly use it at full capacity, it will quickly break down and will no longer be able to be useful.
But, unlike a car, a living organism after a “breakdown” will not be so easy to repair, and sometimes even impossible. Therefore, the first thing people should realize is the fact that they all need proper rest. It doesn't matter how much they want to get another promotion or achieve their goal.
Fatigue: what is it like?
Before you learn how to relax, you need to learn that there are two absolutely different types fatigue: physical and moral. The first is characteristic of those who work with their hands, and the second is characteristic of intellectuals. In addition, in some people these two types of exhaustion coexist, since the specificity of their work leads to this. For example, the profession of a dough mixer includes both great physical exertion and a constant concentration of attention.
But back to our topic. The bottom line is that you can not remove both fatigue in the same way. After all, what helps with physical exhaustion is not always suitable for raising morale. Therefore, let's first consider those methods that allow the body to relax, and then move on to those that calm the soul.
30 minutes of calm
All of us, going home after a hard day, think about how to relax and put ourselves in order. At such moments, it seems that your body is about to stop moving and simply fall to the ground like a dead weight. We think that now we will be well understood by those who work in factories from morning to night, are engaged in heavy physical labor. And the only thing you want on such days is to fall into a warm bed and fall asleep until the next morning.
Alas, such bliss is available only to a few. After all, as soon as we come home, a whole mountain of everyday duties falls on us.
Therefore, most people, returning home, first of all begin to rush household chores. And this is their mistake. Because of such actions, our body is subjected to great stress, because in fact it is notified that it does not deserve rest. And believe me, this turn of events is clearly not to his liking.
Therefore, relaxation experts advise not to rush into homework. Get some rest first. For example, 30-40 minutes of simple idleness on the couch will allow the body to replenish some of the lost strength. In addition, our body will understand that the work is left far behind and now we can calm down.
Eat Right
Before learning how to relax, a person must understand one important thing: any work consumes energy. How more strength we spend, the less they remain in our "tank". And more importantly, it is impossible to have a normal rest with an empty reserve. Therefore, the right diet is the key to a good day.
In this way, ideal option there will be a small snack immediately after the end of the working day. At the same time, if the shift was very difficult, then it is best to eat in a restaurant or cafe. Firstly, you do not need to spend the rest of your energy on preparing dinner, and secondly, the relaxed atmosphere of such establishments helps you quickly forget about problems and troubles.
What we eat is also important. According to nutritionists, light snacks and fruits are best in the evening. This is due to the fact that they are full of carbohydrates, which are the ideal fuel for our body. The main thing is not to overdo it in food, otherwise you will have to think about how to lose those extra pounds.
Massage is the best medicine for the body
How to relax the body after hard and exhausting work? Well, the most effective medicine is massage. It is he who allows you to relieve tension from the muscles, thereby leading a person to a state of nirvana. Therefore, if you feel that your body is on the verge, ask your soulmate to give you a general massage. Believe me, 10-15 minutes of bliss, and the body will again begin to obediently obey your orders.
However, how to relax if a person lives alone? In this case, there are two options: firstly, you can go to a special salon, and secondly, learn self-massage techniques. Naturally, the first method is more effective, but it requires money. The second requires training, but at the same time allows you to master a skill that will forever remain with you.
Something available to everyone...
We live in a world where hot shower Or everyone has a bathroom. Alas, only a few people know that warm water relieves physical fatigue well. And this the best solution for those people who do not know how to relax and calm down without leaving home.
In addition, the effectiveness of this procedure can be increased by adding mineral salts to the water. They will not only relieve fatigue from the muscles, but also give the skin a blush. Thus, you can relax well and take care of your health.
The danger that lies behind the overload of the nervous system
Unfortunately, in our country, many advice from a psychologist remains out of sight. ordinary people. But it is these experts who warn most of all about how dangerous psychological overload at work can be. For example, did you know that a lack of positive emotions inevitably leads to depression? And she, in turn, is a complex psychological disease that is quite difficult to cure in the later stages?
Therefore, each person should know how to emotionally relax and put their thoughts in order. Fortunately, today there are many techniques and techniques that can help with this. So, let's talk about how to relax and calm down in those days when it seems that the whole world is up against you.
No thoughts about work
The problem with most people is that they can't let go of the thought of work. Even being outside the office or workshop, they still mentally stay in it. A string of images circling in their head associated with an unfinished report, offensive words from the director, or an unsuccessful order. And it is these thoughts that do not allow a person to tune in to rest, which is why the brain gradually begins to “boil”.
Therefore, if you do not know how to relax after a hard day, the first thing to do is to forget about it. Just get it out of your head. Understand that today you will no longer be able to solve these problems, and therefore there is no point once again twist yourself. Establish a rule: all cases are decided only in working time, and devote all free minutes only to yourself and loved ones.
Add more colors
How to relax if the whole life is a gray canvas? When the only entertainment after work is watching TV or hours of monitoring social networks? If you really want to get rid of emotional fatigue, add bright colors to your life.
At the same time, this advice should not be taken as a call to engage in extreme sports. Not! Pleasure can be obtained even without risk for own life. For example, go to the cinema or theater. Believe me, the world is full of interesting things that are worth your attention. This is especially necessary when the day turned out to be worse than ever.
Perhaps someone will say that this requires forces, which after work, and so there are very few left. But the truth is that it would be much better to gather your will into a fist and go to the park to unwind than to feel sorry for yourself and suffer from bad thoughts all evening in your own apartment. Just catch yourself thinking that time is fleeting, and therefore it must be spent with maximum benefit for myself.
You are not alone!
Another little trick is that relaxing is best with friends or close people. After all, it is communication that helps a person forget about his problems, work, and even fatigue. Therefore, if you are broken, call someone and arrange a walk together.
At the same time, it does not matter where exactly the meeting will take place: in a bar, park, pizzeria, at a fountain or at home. The main thing is that the people around you bring you happiness. However, remember that on such days it is better to avoid those friends who like to complain about their lives. Otherwise, you will not be able to relax, as the problems of others will only aggravate the situation.
What is meditation?
Previously, only the sages of the East were initiated into the secrets of meditative techniques. And although today the veil of secrecy has fallen, people still do not use this amazing technique. The thing is that they simply do not believe in its relaxing power or they do not have the patience to master it. But it is she who is the the best way relieve both mental and physical stress.
Therefore, if you have a very hard job, do not be lazy and learn at least the simplest form of meditation. Believe me, it will not take much time, but the effect of this will exceed all your hopes and expectations.
What not to do, or How to relax without bad habits?
In conclusion, let's talk about what not to do. Let's start with the fact that many do not know how to relax without alcohol. For some reason, in our country there is a wrong opinion that this particular drink is the best way to relieve mental and physical fatigue. However, any doctor will tell you that this is not the case.
Indeed, in fact, alcohol only overloads the body, not allowing it to move away from daily stress. Thus, instead of relaxation, a person receives another test, after which he will feel even worse. Therefore, on such days it is better to protect yourself from alcohol, leaving it until better times.
Instead, go to Fresh Juice. It will not only allow you to replenish your energy supply, but will cheer you up due to the vitamins that it contains. In addition, an excess of juice in the body does not lead to an acute headache in the morning, which is also nice.
New research confirms what you already know - yes, you do work too hard. Scientists from the Australian national university found that two-thirds of a group of 8,000 people selected to participate in the experiment worked more than 40 hours a week. At the same time, experts have found that if you work more than 39 hours a week, this causes serious harm to your health.
Fortunately, there are things you can do to feel better after a hard day at work. Three amazing simple ways relax - in this material.
As a rule, we hear that television is evil, and television only clutters up our brain. unnecessary information(all the same, by the way, applies to computers). However, in the age of technology and smart gadgets, information noise is inevitable, so in one sense or another, each of us has already developed immunity to them. On the other hand, research shows that watching your favorite shows on TV has real health benefits.
Medicaldaily.com cites a 2016 study of 240 women, which found that cortisol (stress hormone) levels were lower in those patients who watched more TV. So do not deny yourself the pleasure of spending 30-60 minutes in front of the screen. Most importantly, don't get carried away.
Get ready for sleep
Doctors are reminded that good vacation during the night (= quality and ) is directly associated with improved memory, cognitive function, and weight loss. However, stressful overload at work can significantly impair the quality of sleep. Moreover, it may not be obvious: even if you quickly fall asleep and wake up easily, sleep may remain intermittent during the night, you just don’t remember it.
Sleep experts recommend practicing relaxing rituals that you will do every night that will prepare your body for sleep. Will it warm bath, 20 pages of a magical book or 20 minutes on the wave of your favorite radio station - it's up to you. It is also helpful to maintain conditions in the bedroom that stimulate falling asleep, including subdued light (1.5-2 hours before bedtime) and a cool temperature (15-20 degrees).
Stretch
"People who sit at a computer all day and sometimes don't get up from their desk for several hours are at risk for serious health problems," Sharon Heim, MD, tells WebMD. In particular, studies have shown that it significantly increases the risk of obesity, cardiovascular and some chronic diseases. That is why doctors recommend getting up from the table at least once an hour to get the muscles moving.
Additional benefits will provide a few exercises to stretch the muscles of the back and neck. If you do them every day after work, then pain and spasms will not be terrible for you, which means that relaxation will always be maximum.
