1. Breathing
We usually don’t notice this process, but breathing can be used as a tool to calm ourselves. If you find yourself in a stressful situation, pay attention to how you breathe and try to slow down. This will help you find balance again.
Take a few measured, deep breaths. Think not about how terrible your situation is, but about how great it is that you are alive and breathing. And even though you cannot control external circumstances, you can control your breathing completely.
Start counting: inhale – one, exhale – two, and so on. When you reach 10, repeat all over again. As you do this, notice how your chest rises and falls, and how tension goes away as you exhale. Continue until you feel better.
2. Internal dialogue
We often 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 want to get rid of him as quickly as possible. But for some reason, when we ourselves turn into such an unpleasant companion, it is taken for granted.
Try to change your internal dialogue, make it more positive and become kinder to yourself. Start paying attention to how many times a day you habitually replay negative attitudes in your head, and remind yourself of the good things more often.
Repeat positive affirmations. For example, instead of saying that you are not good enough for something, say that you deserve to be happy and it is okay to make mistakes. Gradually your attitude towards yourself and the world will change.
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3. Gratitude
Simply listing what we are grateful for is positive. influences on 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 appearing in your life.
This doesn’t mean you should ignore troubles. 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, sitting hunched over, we experiencing more stress and negative emotions, and smiling, we see the world in a more joyful light.
This is why it is so useful to monitor your body language. Thanks to it, you will make the right impression at an important meeting or interview, and will also help you cope with negativity.
5. Physical fitness
Don’t put off taking care of your health. Move more throughout the day and play sports. Try not to see training as a punishment. Instead, look at them as an opportunity to listen to your favorite music and not think about anything, while at the same time strengthening 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, help you feel happier and improve sleep.
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6. Diet
Food is fuel for the body, and with good fuel it will work without failure. But if it 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.
7. Sleep
Adequate sleep is one of the most important components of happiness and well-being. Do not deprive yourself of this benefit unless absolutely necessary. Try to create a routine that is convenient for you and stick to it regularly, that is, go to bed and get up at the same time. An hour before bed, put away all electronic devices and do something relaxing.
If you find it difficult to calm your thoughts while lying in bed, repeat the following phrase several times: “I am happy with what I did today, and now my brain and body will rest.”
Study the control system 🧐