How to Regenerate (with Pictures)

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

It is very important to take time to take care of your body and mind, so as to avoid exhaustion. If you fail to pay the right attention to yourself, you may end up feeling tired, dizzy, anxious and overwhelmed. By pursuing a healthier lifestyle and learning to "pamper" your body and mind, you can feel fresher and more refreshed.

Steps

Part 1 of 3: Recharging with Mental Exercises

Step 1. Meditate every day

Studies have found that meditation can physically change your brain and make you happier, calmer, understanding and focused. Many people are intimidated by the idea of sitting peacefully for long periods, but even just a few minutes a day is enough.

• Aim to sit in a quiet place and clear your mind for ten minutes every day; at first it is not easy, you will probably be able to stay focused only 1 or 2 seconds, before the thoughts return to occupy your mind.
• When thoughts and worries resurface, observe them without judging them and then let them go.
• Treat the mind like a muscle; train her for long quiet moments, just like you do when lifting the heaviest dumbbells during strength exercises.
• Some people find it helpful to name the thoughts that occupy the mind and then go away. For example, if you start thinking about stress, just mentally say the word "work" and then let the thought cross your mind and drift away, as if it were a cloud in the middle of the sky.

Step 2. Meditate while walking

If you are not particularly comfortable meditating in a sitting position, you can do it while walking. Find a quiet place and start walking side to side, back and forth, paying particular attention to movement.

• Concentrate on the sensation of your feet on the floor, on the perception of the air around you, on any smell or noise you hear.
• When thoughts occupy the mind, don't hold them back, but let them go and focus on stilling the mind. The crucial aspect is to be fully present in the moment and truly experience everything around you.

Step 3. Learn to live in the moment

This also means being aware; try to slow down, be present and intentionally do whatever it takes. Living this way helps you feel calmer and calmer every day.

At first, it might be difficult, but over time it gets easier; whenever you get distracted, simply bring your attention back to the present moment and intention

Step 4. Write a daily journal

Keeping a journal regularly can help you get in touch with yourself and truly understand how you perceive and "feel" things; it is also a way to solve problems and relax; take about 20 minutes each day to write down your feelings.

• The ideal would be to write on paper and not use a computer. Go to a stationery shop and take a nice notebook, in which you are happy to write down your thoughts; get yourself a nice pen too!
• If you are very concerned about your privacy and fear that someone may read your diary, use a text document on your computer that is password protected; the paper diary is certainly more effective, but in any case even the computer one is better than nothing!

Step 5. "Unplug"

Countless studies have found that the use of technology - including computers, smartphones and TVs - creates sleep disturbances and depressive symptoms. It is important to take times of the day when no electronic device that has a monitor is used: read a book, go out for a walk, meditate or do whatever you like.

• People who spend a lot of time visiting pages on the internet or on social media are particularly prone to getting tired, having trouble sleeping and suffering from depression.
• You can understand that you are spending too much time online if you find that you are spending more hours than expected, you are unable to reduce them and you lose track of time.
• If you think you have a problem, keep track of the time you spend online; you can write it down on a calendar, a notepad or other device, the important thing is to be constant; There are also online resources you can use to limit the time you spend on your computer.

Step 6. Clean up your home and / or workspace

If the environment around you - at home or in the office - is cluttered, you may feel more anxious and overwhelmed; spending too much time in cluttered and chaotic environments can make it difficult to regenerate yourself.

• The physical activity required to cleanse helps blood circulation and consequently makes you feel a little better; in addition to the fact that a less chaotic surrounding environment effectively helps clear your mind and make you feel more energetic.
• Experts recommend making the cleaning task more fun by listening to a playlist of your favorite songs.

Part 2 of 3: Reward yourself

Step 1. Take care of body and hair hygiene

When you have "dead batteries" you may find it difficult to follow the basic rules of proper body cleansing, which include brushing your teeth, showering, washing your face, trimming your nails and combing your hair, all of which help keep you healthy. feel regenerated.

Make your normal daily hygiene routine a pleasant ritual by using products that make you feel good: choose a pleasant tasting toothpaste, wash your body and / or face with a scented cleanser and choose a good quality moisturizer.; these are all aspects that help make personal hygiene a moment of joy and look your best

Step 2. Take a long bath

The classic image of a person relaxing is that they are immersed in a hot bubble bath. Light a few candles, play some soft music and step into the tub of hot water. Try to stay in the water for at least 15 minutes, while you consciously enjoy the bathroom, without thinking about school or work.

• If you don't have sensitive skin, you can add a little bubble bath to the water; if it is delicate, add Epsom salts and dried lavender.
• If you don't have the possibility or don't like to take a bath, you can opt for a relaxing shower; use a cleanser or soap with a relaxing fragrance, such as lavender.
• If you choose a shower instead of a bath, consciously focus on the sensation of the water on your skin, the sound it makes when it falls on the box, and any other aspect that you can perceive at that moment.

Step 3. Treat yourself well

Get a massage, go to a spa, allow yourself a new hairstyle or just go to a restaurant. Do something that you generally do not allow yourself and that makes you feel "pampered"; the important thing is to take a break and find someone to take care of you.

• If you don't have a lot of money, pay attention to Groupon offers in your area (or other similar coupons). Here are other activities you can do even on a limited budget:

  • Grab a tasty hot chocolate or a good coffee at a pleasant bar and enjoy the atmosphere or read a book;
  • Go to the nearest fitness center that has a sauna and sit in the room; perhaps it is also possible to use the whirlpool or swim;
  • Check if there is any free or cheap botanical garden in your area and stroll through it consciously enjoying the experience - for example, pay attention to the scents, observe the environment and feel the sensation of footsteps on the ground as you walk.

  

  Step 4. Take some time to focus on something you enjoy

  Find ways to dedicate some time to the things you really love and not neglect them; while concentrating, avoid checking your phone, using your computer, or doing anything else. Here are some examples:

  • Wrap yourself in blankets, lean against pillows while sipping hot tea and reading a good book;
  • Light some scented candles or incense and browse the lyrics of the songs you listen to from your favorite album, from start to finish;
  • Sit down with some of your favorite chocolates and eat them one at a time slowly and with awareness, paying attention to their texture, complex flavor and aroma;
  • It's a good idea to avoid electronic device monitors when you're trying to recharge your batteries, but if you can't really do without them, take a break to enjoy a snack and your favorite drink while watching one of your favorite shows. or a movie on television.

  

  Step 5. Don't feel guilty

  When you indulge yourself it is imperative not to think about work or any other source of stress; when these thoughts reach your mind, gently push them away and continue to enjoy what you are doing in serenity.

  If you feel guilty about taking time for yourself, you eventually risk feeling more stressed than regenerated; so make sure you keep all negative thoughts and other stressors away while you are trying to "pamper yourself"

  Part 3 of 3: Maintain a Healthy Lifestyle

  

  Step 1. Drink enough

  If you don't keep yourself properly hydrated, you may feel hungry, tired, you may complain of burning eyes, your mouth becomes dry, and mental functions are also reduced, causing a drop in mood and the ability to concentrate.

  • To calculate how much water you need to drink each day, divide your weight in kilograms by 30. The result is the amount of liters to be consumed each day; for example, a 68-pound woman needs to drink 2.2 liters of water per day.
  • If you live in a particularly hot region or exercise regularly (and therefore sweat a lot), you need to increase your fluid intake. A 68 kg woman who lives in a hot climate and leads a particularly active life should drink between 2, 2 and 4, 4 liters, depending on her day.

  

  Step 2. Eat healthy

  Experts recommend eating lean proteins, healthy fats, and whole grains, avoiding industrially processed foods that contain a lot of sodium and / or sugar. The crucial aspect is to eat a variety of foods so that you get all the nutrients and vitamins your body needs.

  • Studies have shown that overeating and / or unhealthy foods can lead to brain damage that affects mood and memory.
  • Omega-3 fatty acids (found in fish), antioxidants (found in blueberries) and folic acid (found in spinach, orange juice and yeast) improve brain function.

  

  Step 3. Don't overeat

  Make sure you use ("burn") all the calories you take in with food; your daily requirement depends on your age, gender, build and the level of physical activity you perform.

  For example, a woman between the ages of 19 and 30 who engages in moderate physical activity should consume 2000 calories per day. Moderate activity means walking around 2.5-5km per day (with an average speed of 5-6km / h), in addition to normal daily activities

  

  Step 4. Exercise regularly

  Some research has found that exercise reorganizes the brain, which is able to withstand stress better. it has also been found to improve memory and cognitive skills. When you are able to think clearly and are less susceptible to stress, you are less likely to burn out.

  • Experts recommend doing at least 150 minutes of moderate physical activity (walking) or 75 minutes of strenuous exercise (running, aerobics classes) every week; if you wish, you can also play a combination of the two. Half an hour a day is the most often recommended amount of exercise.
  • If you have trouble finding time for a regular exercise session, break it down into 10 to 20 minute intervals over the week. For example, you can walk 10 minutes in the morning, 20 minutes at lunchtime, and another 10 minutes after work is done.

  

  Step 5. Think positive

  Celebrate your daily successes, no matter how small they seem; when you make a mistake, forgive yourself. Try to live in the present moment and let go of any worries about the past or the future.

  Also, you don't have to worry about other things either, since you can't control them; worrying about what others think or do only leads you to feel more emptied

  

  Step 6. Socialize

  Don't limit yourself to a life centered around home / work, but hang out with other people you enjoy spending time with; spend moments with those who make you feel in your best shape, who are supportive and enjoyable to be together with.

  • When you feel stressed and exhausted, you tend to isolate yourself from others; do not give in to this temptation, because it will only aggravate the situation. Try to confide in at least a good friend and tell him your emotions; go out for a walk or have a cup of tea with him.
  • If you live away from friends, at least try to find time to talk to them on the phone or online; nowadays there are an infinite number of ways to communicate and be able to see each other face to face, many of which are also free; so take advantage of these opportunities.

  

  Step 7. Laugh and enjoy

  Go dance, watch a comedy, hang out with people who make you laugh - whatever makes you happy, do it! Taking the time to experience cheerful moments helps to make you feel regenerated and keep you from running out.

  Even if you're not feeling happy right now, make an effort to go out and do something that can improve your mood

  

  Step 8. Do activities that interest you

  Indulge in a hobbies or two that make you feel satisfied with life; learn to play a musical instrument or a second language, sign up for a cooking class, take drawing or writing lessons at cultural associations in your area.

  Investing time to develop your interests allows you to feel more fulfilled in life; if all you do is just get up, go to school or work, go home, eat and sleep, don't be surprised if you feel exhausted. A useful technique for feeling regenerated and more active is to learn new things

  

  Step 9. Get enough sleep

  The most common advice is to sleep 7-9 hours if you are an adult and 8.5-9.5 hours if you are a teenager; however, a study of people who slept 9 hours instead of 7 found that even 7 hours of sleep is too little.

  • If you are constantly feeling exhausted and groggy, try to get more sleep; set yourself at least 9 hours of rest per night; if you don't have the chance, try to get as close as possible to this goal anyway.
  • Some researchers recommend planning your sleep by sticking to the 90-minute cycle rule. When you sleep, the sleep cycle goes through 5 stages ranging from a deep state to a state of near consciousness. By waking up in the lightest sleep phase, you will feel more alert and active.
  • To set up this sleep regime, you decide when you want to get up and count backwards in fractions of 90 minutes to figure out when you need to go to bed; for example, to get up at 7:00 in the morning, you should go to sleep at 22:00.

  

  Step 10. Maintain a good balance between work and private life

  Studies have shown that if you fail to balance the two aspects of life correctly, you may feel more stressed and become less productive in the long run; to avoid this risk, reduce your working hours and spend more time having fun and taking care of yourself.

  • It is quite normal for students and people who do regular work to commit well beyond the expected hours; this is exhausting in itself, but what is worse is that many teachers or employers encourage such behavior.
  • Many people are of the opinion that feeling exhausted and not having free time is synonymous with being a hard worker. You may also have the best of intentions and really believe you are doing a very hard job, but remember that in the long run this only leads to you becoming less productive.

  Advice

  • If you feel really tired by the middle of the day and take a half hour nap, don't feel guilty; some studies have found that such a short break dramatically improves mental and physical attention span, as well as productivity. Nap time is effective even if you just rest without necessarily falling asleep.
  • When deciding what to eat, think about those foods that provide energy for the body. Instead of grabbing a bag of candy when you start to lose vitality in the middle of the afternoon (or when you feel a low energy), eat an apple and some almonds.
  • Spend time in nature. Some research has shown that taking a walk and / or spending time in natural environments - for example parks and woods - reduces the sense of brain fatigue and improves mood more than in other places.
  • It is essential to find time to take care of yourself. Write it down in your schedule of activities, as if it were an appointment or a meeting. It may seem counterproductive, but being able to schedule relaxation times too can help you be more efficient at work and regenerate yourself better during your free time.
  • Don't feel guilty about thinking about your personal needs; you need to "recharge" constantly, just like cars need fuel to keep going. Without this supply of energy, you are likely to suffer from depression, so it is in everyone's interest that you take care of yourself as you deserve.

  Warnings

  • This article offers many insights and advice; don't try to practice them all together, otherwise you can feel even more overwhelmed!
  • If you are already doing all of these remedies but are still not feeling refreshed, go to your doctor to make sure that some health problem is not the cause. Disorders related to thyroid and reduced iron levels are common causes of a drop in energy, but they are easily treatable.