To survive global crises and shocks with minimal losses, you need to regularly restore your psychological resources. And this is the case when simple methods are the most effective. Here’s a list of habits that increase stress tolerance. Check if you have all of them.
Getting Enough Sleep
When we sleep, the brain processes the information accumulated during the day and the emotions associated with it. If sleep doesn’t last long enough or is intermittent, these processes are disrupted. This leads to low moods and increases psychological fatigue.
A couple of sleepless nights isn’t worth worrying about. But chronic lack of sleep increases the risk of developing mental disorders, and increases anxiety.
Medical organizations recommend that adults get at least seven hours of sleep a night. So even if you are eager to play Hellspin login games or watch a new Netflix series at 2 am, you should postpone it for your weekend.
Not Overworking
According to major studies, constant overwork is devastating to the psyche.
They cause stress, which quickly becomes chronic. And provoke insomnia, depressive thoughts, excessive anxiety, and lead to physical and mental exhaustion.
It is especially harmful, according to Japanese researchers, to sacrifice weekends and vacations for work.
Not Suppressing Negative Emotions
Negative emotions are just as important as positive ones. They signal that we are not happy with something in life, in the world order, in relationships, in ourselves. And they give us the energy to fix things. But experiencing negative emotions is unpleasant. So many people try to suppress them. This has the opposite result – the emotions are amplified.
It’s more helpful to acknowledge what you’re experiencing. Identify the reason that caused the unpleasant emotion. If possible, eliminate it or change your attitude towards it.
If you can not solve the problem, think about what you can do to at least slightly reduce its impact on you and others. This will reduce the intensity of the negative emotion.
Leading an Active Lifestyle
Regular physical activity is beneficial to all aspects of mental health. It increases mood, self-confidence and optimism levels, reduces stress levels, and reduces symptoms of anxiety, depression and other disorders.
The WHO recommends a minimum of 2.5 hours of any physical activity per week for adults to maintain health. Even simply walking reduces anxiety and improves mood.
Eating a Balanced Diet
In recent years, there is a growing body of evidence that an unbalanced diet consisting of fast food, sodas and sweets can negatively affect the psyche and brain function in the long run.
With this type of diet, the brain and nervous system may be deficient in important micronutrients – about 30 of them are needed for normal serotonin and dopamine production.
Avoiding Physical Contact
Physical interaction with others is important for a person to strengthen their psyche. During it, endorphins and oxytocin that promote relaxation are released.
Shaking hands, hugging, patting shoulders and kissing soothe and help one to recover psychologically, and increase one’s inner well-being. Therefore, all of this should be enough in your life.
If tactility is lacking, massage or self-massage can help. There is evidence that it has a beneficial effect on the psyche and brain.
Taking up a Hobby
A favorite hobby relaxes and soothes, adds self-confidence, allows self-actualization and improves mental health. And even, according to some reports, helps with depression.
Artistic activities such as dancing, drawing, writing, playing musical instruments, and anything related to social activity and being outdoors are good for mental health.
Sharing Time With People and Animals
While interacting with friends, family, and pets, almost all people themselves don’t notice how they become calmer and friendlier. They begin to enjoy life more and sleep more soundly at night.
These effects are due to the fact that socializing with sympathetic people and animals lowers cortisol levels and increases oxytocin levels. Which together act as a powerful sedative.
