Six ways to turn a bad day into a good day

2017-03-30 07.51.21
Everyday stress, lots of commitments, fast pace of living are situations that draw you a lot of energy and bring you negativity. However, there are proven ways you can help yourself in the fastest way possible. With these tips, you can reshape your mood and stop the negativity in you.
1. Exhale a bad mood
When exposed to stress, your autonomic nervous system feels the consequences. During a high-stress episode, the body parts regulated by this system begin to malfunction. The heart beats fast, you sweat excessively, your mouth and throat become dry, your breathing is shallow and irregular.
You can consciously change this process by changing the way you breathe. This makes it easier to relax after a bad day. Take a deep breath counting to four. Hold your breath counting to 4. Exhale your whole breath counting to 8. Keep the same pace you used when inhaling and holding your breath.
2. Essential oils can help
Take anything with a citrus scent and let the aromas work its magic. One of the quickest ways to reset is to use orange oil. Sweet orange relieves stress, nervousness and tension. You can try the following blend to lift your mood.
Add 3 ml of bitter orange essential oil, 2 ml of lemon essential oil, 3 ml of red tangerine essential oil and 2 ml of grapefruit essential oil to a 10 ml vial. Pour a few drops of the mixture into the diffuser (on a clay or wooden aroma spray).
3. Writing always helps
Use pen and paper to get out of your emotions (writing a personal diary, writing personal thoughts, writing a poem).
According to a study (published in the journal Advances in Psychiatric Treatment), writing down feelings can improve mental and physical health (in the short and long term).
4. Create a positive mantra
When you have a “hard day”, recite a positive mantra that will remind you of happy vibrations and ensure the return of love and confidence. A mantra is a thought that you create with a specific purpose and decide to think about the message it sends. Mantras that help you identify, acknowledge, and accept how you feel are especially helpful. At the same time you remain positive.
Možete slijediti ovaj format kako biste stvorili vlastitu mantru: “Iako osjećam [određenu emociju] o [nastaloj situaciji], ja sam [voljena/sigurna/hrabra osoba]. Ili možete koristiti provjerene mantre: „To je samo jedan dan. Sutra počinje potpuno novi dan.”
5. Feel-good trening
Kada imate loš dan- budite aktivni. Tjelovježba (kardio trening ili joga) oslobađa tjeskobu, ljutnju i agresiju. Potiče lučenje serotonina i dopamina zahvaljujući kojima se osjećate bolje.
Jednokratan trening može pomoći da se riješite napetosti. Dosljedan režim vježbanja dugoročno pomaže u nošenju s tjeskobom, sugerira istraživanje objavljeno u časopis Frontiers in Psychiatry iz 2013. godine.
6. Boravak u prirodi
Žustra šetnja ili meditacija u zelenoj travi ili obližnjem parku pomoći će izbrisati posljedice lošeg dana. Priroda ima snažan učinak na ublažavanje tjeskobe te promicanje zdravlja i dobrobiti, navodi se u istraživanju iz 2018. godine u časopisu Behavioral Sciences.
Druga studija iz 2015. godine, (objavljena u časopisu International Journal of Environmental Research and Public Health), pokazala je da jednostavno promatranje drveća i zelenila može poboljšati raspoloženje i ublažiti stres. Ako se nalazite u zatvorenom prostoru, provirite kroz prozor i odmorite oči na obližnjim stablima.
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