How to unwind after a hard day? How to learn to relax? Advice from a psychologist. How to unwind after a hard day at work

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.

Thus, 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 decision 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”.

So if you don't know how to relax after have 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 work 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 after-work entertainment is watching TV or spending hours on social media? 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 will 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 yourself.

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 best way to 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.

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. Yes, and with constantly pop-up notifications about messages in 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 blood 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 de-stress after a long 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 great way get rid of worries and calm down in a short period of time for those who cannot get up and leave work right now.

Popcorn, a warm blanket and a good movie are one of the best ways to unwind.

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.

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 need to forget about work until the next morning when the new working day starts. This exercise helps very effectively: shortly before the end of work, literally in a few minutes, sum up the day, remembering all the most important things that happened that day. After that, slowly go home, leaving all thoughts of work.

Upon arrival home you can not 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, viewing good movie with the whole family - a great rest after work.

Massage. This is a great way to relax and get rid of 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 soothing essential oil or a 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.

Waking up early is itself a soul-destroying idea. Everyone knows how exhausting it is to spend a whole day at work. And we all need some rest after a long and hectic day, but it consumes so much time and effort that in the end we are too tired to do anything else but rest.

But there are many ways that can help you relax. Here are 10 of the best ways to unwind after work.

There is nothing more relaxing than a pleasant warm bath after a tiring day. Taking a hot shower or soaking in warm water will relax the muscles and increase blood circulation in the body, calming the soul and mind.

Add a little to the water essential oils to experience the magic of aromatherapy. Light scented candles, add bubble bath, turn on soothing music if you wish, and let your body enter total relaxation mode.

Not everyone wants to crawl into bed after a long, tiring day. Because a lot of people don't like the idea of ​​sitting at home doing nothing. They are an active group of people, always looking for something exciting and exciting. For such energetic enthusiasts The best way relax is an easy workout.

Go to the gym, stretch, or go for a run in the park. Even playing your favorite games will knock out fatigue and calm you down; be it badminton, table tennis or football. Swimming is another amazing way to relieve stress. So if you like swimming, you should probably go to the pool to relax a bit!

When you're swamped with work all day, you have little or no time to eat. As they say, a hungry man - evil person. Thus, a great way to calm an anxious body is to eat healthy, delicious food! Treat yourself to filling and energizing foods like chocolate and ice cream.

Prepare a delicious lunch that will satisfy your hunger; if you are too tired, just order food. Cup herbal tea can also have a magical effect, making you feel more relaxed. If you return home very late, then have a hearty dinner, you will sleep better on a full stomach.

Spending time with your loved ones has a significant impact. It automatically makes you feel better. Spend more time with family and friends, tell them about your day; sharing with them will make it easier. If you live alone, video chat with friends or family who live far away.

Sitting at home doing nothing can cause laziness and apathy. Get out of the house. After all, there are so many places to explore. Go on a picnic with friends, go to the movies or enjoy delicious dish in some fancy restaurant.

Get yourself out into nature. Go for a long and relaxing walk in the park. Spending time in nature helps restore mental energy. Having visited fresh air You will feel calmer and more collected.

Books are truly ours best friends. They will always be there. If you are not very sociable and you like to read, then immerse yourself in good book - the best way For you. After a tiring day at work, take a shower, change into comfortable clothes, and read a good book or magazine.

Snuggle up under the covers, sip a hot cup of coffee, and enjoy a pleasant read. It's also the best way to get ready for bed.

Music is the greatest cure for almost everything. Listening to music has countless health benefits, making it excellent remedy stress relief. Not only can it boost mood, but it can also improve sleep quality, reduce stress, induce a meditative state, relieve anxiety, and ease any signs of depression.

Therefore, make a playlist of your favorite songs, plug in your headphones and listen to the tracks. You can listen to any music you like as long as it promotes positive and calm emotions.

Sometimes you are too tired to do anything after work. In such cases nap is definitely a smart way to relax, as it greatly reduces stress levels. Thanks to it, you can wake up feeling refreshed in a very short amount of time. If you want to sleep longer without waking up right away, early care going to bed is the smarter option. Make sure you feel comfortable before bed. If possible, do not use the phone, turn off the lights, turn on calm music if you wish. You can also use scented candles to help you sleep better.

Take some time out of your busy schedule to practice your favorite hobbies. You need to unwind after work and doing what you love will make you happy and help you relax better. If you love to sing, sing with all your heart; bake cupcakes or cakes; learn pottery or drawing; watch your favorite TV shows; take up embroidery; or go on a long trip with friends.

During leisurely activities, there is a significant reduction in stress levels, and the mental and physical will be in great shape. In fact, these relaxing activities are just as important to your health as exercise. They improve general state health.

You had a hard day at work. Body aches; you feel lifeless and want to relax. How about pampering yourself with a trip to the spa after such a hectic day? Massage therapy relieves pain and aches in the body, reduces anxiety and mental exhaustion. Good spa treatments increase immunity, improve beauty and help detoxify the body.

So think no more, just make an appointment at the spa immediately after work and immerse yourself in a state of complete bliss. Or buy a set of oils and a massage chair. Thus, the spa can be arranged at home.

Do you experience stress at work every day? This guy will help you deal with it.

Stress can build up, and at the end of a hard day, you probably feel the full effects of overexertion. It is important to be able to relax after school or work. To feel better, it’s enough to find ways to use your energy for good, take up interesting hobbies and find relaxation techniques that will help you get rid of stress.

Steps

Meditation and deep breathing

To calm down, breathe deeply. Breathing can soothe and relax. You doing great amount inhalations and exhalations per day, without even noticing it, but most of such breathing is superficial and affects only the chest. With deep and slow breathing, air enters lower, to the stomach.

• Take a slow breath in through your nose, counting to four.
• Hold your breath and count to four.
• Exhale to the count of four, either through your nose or through pursed lips.
• Hold your breath for 4 seconds.
• Take two regular inhales and exhales.
• Repeat first. Pretty soon you will feel yourself calming down.

1. Fight stress with meditation. Meditation is a great way to relieve stress and fatigue, ease symptoms of anxiety and depression, and even reduce physical pain and discomfort. It doesn't matter how you meditate. Even if you just sit in silence, you will quickly experience the positive effects of meditation.

   • Find a calm and quiet place away from annoying factors. Turn off your phone and TV.
   • Take a comfortable position. You can sit on a pillow or on the floor, cross-legged, sit on a chair, or even lie down.
   • Start taking deep slow breaths so that the air descends to the diaphragm (below chest). Try to breathe evenly.
   • Concentrate on your breath. Think about the sensations of breathing: feel the air passing through the nostrils, how the stomach rises and falls, and so on.
   • If you get distracted by something else or start thinking about something else, try to focus on your breathing again.
   • You can meditate for as long as you like. Set aside time for breathing and meditation in which no one will distract you.

2. Practice self-awareness if you want to feel calmer and more confident in yourself. Self-awareness is a type of meditation that allows you to fight stress, get rid of unpleasant distractions and improve your mood. Self-awareness can be practiced at any time, but it is especially beneficial to do it at the end of a busy day.

   • Concentrate on your breath. Take slow and deep breaths through your nose so that the air descends to the diaphragm.
   • Pay attention to everything that is happening around you. Observe your immediate environment and your senses (sight, smell, hearing, touch).
   • Immerse yourself in your feelings. If you are eating, pay attention to how the food looks, smells, feels and tastes, feel the texture of the food. Chew slowly and thoughtfully.

   Relaxing activities

   1. Read a book or magazine. Reading is a great way to calm down. Reading helps the body and mind relax and prepare for sleep.

      • Try to avoid books and magazines on topics causing stress: wars, crimes, terrorism.
      • Choose books that will help you immerse yourself in a fictional world from the first pages.

   2. Listen to music. Music helps to cope with stress, anxiety and depression. If you need to unwind after a hard day, listen to soothing music. This can be done both at home and in the car on the way home from work or school.

      • Music should be soothing. It does not have to be classical, but if you like this kind of music, you can listen to it. It is important to choose music that will take your mind off your stress.
      • If you don't have a favorite calm music, listen to jazz. Jazz can be both energetic and soothing at the same time, and such wordless music will help you take your mind off the day's worries.

   3. Stay outside. Outdoor sports are a great way to spend time outside, but doing something active is not at all necessary: ​​just sitting on a bench is enough. Nature will help you relax and calm down, especially if you live in a picturesque place.

      • Try to just sit outside. Watch the sunset or just enjoy a cup of decaffeinated tea outside.
      • If you live in your own home and have a porch or summer house, sit there. You can just sit on the grass or in a garden chair.

   4. Take a hot shower or bath. If you feel tense, a shower or bath will help relax your muscles and relieve stress. The water should not be too hot, otherwise you can burn your skin.

   5. To prevent anxiety from returning, don't think about work. This is not always possible, but at home it is better to forget about work. Someone needs to answer the phone and emails, perform certain tasks at home, and these people have no choice, since failure to perform duties can lead to a fine or dismissal. But if you can leave at a clearly defined time and not take work with you, it's best to do so.

      • Don't check work email or reply to emails unless you have to do it at home. In the morning, the letters will be there, and if you decide to do them at home after a hard day, you will only add to the stress.
      • Try not to think about work. It can be difficult, especially if work makes you nervous or if you have an important project to hand in soon, but if you manage to distance yourself from working at home, you will feel much better.

   Sports as a means of dealing with stress

   1. Choose non-competitive sports. Perhaps you should choose a sport or exercise, which will not provoke an increase in stress. You certainly do not want to return home feeling dissatisfied with yourself or others.

      • If you want to run, run alone. If you like to run in a company, stop competing with other people.
      • Cycling is a great sport, and you can do it alone. You can even replace the car with a bike and ride it to work or school.
      • If you tend to be competitive, choose less intense sports (like Pilates or yoga) that you can do on your own or in a group that aren't competitive.
      • The most important thing is to choose what you really like.

   2. Gradually increase the load. Sports should be a part of life, but you should not overexert yourself without developing the necessary endurance and muscle strength.

      • Giving yourself too much too early can lead to injury.
      • Start small and gradually increase the load. For example, before moving on to running, start walking long distances.

   3. Divide physical activity into parts. Thinking about how to set aside time for sports can be scary. After work, you need to take the time to get home, cook dinner, do housework. However, it is not necessary to allocate large periods of time for sports. You can create a training schedule so that the sport adjusts to your work and home responsibilities.

      • If you can't set aside an hour or two for a sport or aren't physically ready yet, try splitting your workout into several smaller sessions.
      • For example, if half an hour of physical activity is a lot, break your workout into three ten-minute sessions.
      • Try interval training: you will need to alternate short intense loads (60-90 seconds) with long low-impact exercises (running, walking).

   4. Find out what the benefits of exercise are. If you feel energized at the end of the day, the last thing you want to think about is sports, but studies have shown that sports relieve stress by causing the body to release endorphins. This has a positive effect on mood.

      • Sport has the same effect on the body as meditation. It distracts you from problems and forces you to concentrate on a specific task.
      • You should definitely exercise regularly, but you also need to make some lifestyle changes to help you deal with stress better.
      • Before you start exercising, discuss them with your doctor to make sure that such loads are not contraindicated for you.