Maybe you've had an argument with your best friend, are discouraged about school or work, or just feel a little down in the dumps. Everyone goes through times when they are dissatisfied with what they do, but first remember that you are not alone. Whatever the problem, you can take steps that will help you move on and feel better in the short and long term.
Steps
Part 1 of 2: Feel Better in the Immediate
Step 1. Cry
Tears stimulate the body to produce endorphins, or "good mood" hormones, promoting a feeling of calm and well-being. A good cry allows the body not only to get rid of stress hormones, but also to enter a state of greater relaxation, lowering the heart and respiratory rate. So, let the tears come out. In this way, you will release the stress and repressed emotions that risk affecting your daily life.
If you find it difficult to control when or how often you cry or are unable to work and interact with your family when you are crying, there is probably a more serious problem at the root, such as a form of depression or a health disorder. 'anxiety. Consider consulting a psychoanalyst or psychotherapist who can teach you some techniques to control this reaction if it does not allow you to live your daily life peacefully
Step 2. Take a few minutes to breathe deeply
You will start to feel better by taking full, deep breaths. This exercise increases the oxygen supply throughout your body allowing you to relax your muscles and lower your blood pressure when you are upset or stressed. In addition, it allows you to activate the parasympathetic nervous system, producing a calming effect. Simply focusing on your breathing rather than a stressful situation can be of great help.
People who practice deep breathing for 20-30 minutes a day feel less anxious and stressed
Step 3. Keep a journal
By writing down everything you feel, you can give vent to your emotions as well as cognitively elaborate the scenarios behind which they move. This way, you can get a better idea of the situation and learn how to relieve your pain. In fact, according to some studies, writing is good for psychological well-being, but it also decreases emotional stress. Additionally, it has been shown to be good for the immune system.
If you are suffering from something that you cannot confide in anyone, the fact of writing down what is happening to you offers you the possibility to free yourself without exposing yourself to the stress of feeling fragile in front of a friend or family member who may not understand. not even your situation
Step 4. Find a hobby that allows you to express your creativity
Creative thinking has always been a resource in many cultures that exploited music, dance and writing with the intent of giving vent to emotions and promoting collective and individual well-being. Whether you want to try your hand at an artistic activity or just follow it as an admirer, identify a passion in which to convey negative or more painful emotions and sublimate them into something creative.
- For example, according to some research, music relieves anxiety because it is able to slow down the neural activity of the amygdala, producing a calming effect. In addition, it has been shown to promote a feeling of greater control over one's life, as well as reduce pain in patients with chronic diseases.
- Visual arts, such as drawing, painting, collage, paper decoration or textile works, not only offer the opportunity to make sense of suffering, but also nurture self-esteem.
- Movement-based performing arts, such as dance or acting, improve self-awareness, one's body image, problem-solving ability, and self-esteem.
Step 5. Count on the support of those who love you
Numerous studies have shown the benefits provided by a robust support system made up of friends and family. This kind of protection generates a sense of belonging and security and undermines loneliness in the most difficult moments, but it can also increase self-esteem. Try calling a close friend or sharing with a family member anything that hurts and frustrates you.
Step 6. Reward yourself
Moments characterized by strong emotional confusion are also an excellent opportunity to treat yourself to something special that can fill the heart. You can get a massage, spend a day at an amusement park, buy a new pair of shoes, make your favorite dessert, go to the movies or do whatever you like. Find some time for yourself and treat yourself to a reward.
Remember to do it responsibly. Avoid squandering your money and then feeling desperate because you have spent too much
Step 7. Take a moment to laugh
It is very important to laugh because it relaxes the muscles and calms the body when it is stressed. Laughter has also been shown to help improve mood in times of anxiety or depression. So, try to laugh by remembering a funny situation, calling one of your funniest friends, or just watching a comedy video on the Internet. Take advantage of everything you have when you find a moment to lift your mood with a laugh.
Step 8. Give yourself an exercise break
You can get rid of negative energies by walking for five minutes or by getting up from your chair and stretching your muscles. Even if you are not a yoga expert, some stretching exercises can help promote positive feelings. Muscle stretching has been shown to help ward off negative forces related to stress, anxiety and depression.
Step 9. Avoid using alcohol and drugs
While they can produce a momentary calming effect when you feel distressed or stressed, experts agree that their action is nowhere near worth the long-term risks involved. Exposure to stress and other traumatizing sensations are among the main risk factors in the development of problems associated with drug abuse. While the other passages in this article provide helpful tips for combating emotional pain, drugs and alcohol create a vicious cycle between addiction and a feeling of well-being that can lead to rapid addiction.
If you abuse drugs and / or alcohol in an attempt to silence your suffering, consult a psychotherapist who specializes in pathological addictions
Part 2 of 2: Adopting Long-Term Strategies to Stay Better
Step 1. Distract yourself if you tend to ruminate
Mental rumination is a cyclical form of thinking that is difficult to interrupt, which brings to mind painful or frustrating events. It is often negative and not very productive as it does not help to clarify situations and move forward, on the contrary it takes away important energy to solve problems. Hence, distractions aimed at stopping repetitive thought processes prevent falling into these patterns.
- According to some research, those who ruminate and constantly talk about their situation tend to alienate friends and relatives who could provide valid social support.
- Mindfulness meditation practices distract from repetitive thoughts because they divert attention to the surrounding environment, to perceptible noises in the vicinity or to the sensations of the body.
Step 2. Try to frame your experiences differently
Often negative experiences can act as a sounding board for guilt. Recontextualizing them means looking at them from another perspective. By rephrasing your thinking, you can improve self-esteem and problem solving.
- For example, if you want to see a relationship that has caused you pain in a different light, try to reflect on what you have learned from this story and on the sides of your personality that you did not know.
- For example, if you are feeling very embarrassed, try to find the funny side of the situation and learn to laugh at yourself to feel better and move on.
Step 3. Find the pattern when something is bothering you
If you keep a journal or share your anguish with friends and loved ones, ask yourself if you follow a pattern. Do you write or talk about the same problems over and over? In this case, what can you do to solve them at the root rather than always expressing the same concerns?
- It may also be that you will have to scrutinize your relationships to determine if there is any relationship that is detrimental to your physical and mental health. Toxic relationships are a constant source of anxiety, depression, stress, and other negative emotions.
- If it is an employment relationship, what changes can you make in this area? If you cannot change the situation in favor of your mental balance, try to consider the idea of changing jobs.
Step 4. Improve your health condition
By taking the necessary steps to promote physical health and keep fit, you will feel better mentally as well. Sport not only promotes good mood through the production of endorphins, but also offers the prospect of dedicating one's efforts to physical fitness. In addition, you will be able to broaden your network of acquaintances by attending a gym, taking a gymnastics course at an association or a parish group or practicing a sport with some colleagues.
Step 5. Donate your time to a cause you care about
Making your contribution to others can increase self-esteem. Try volunteering at a shelter, organizing a food collection, or finding another cause to donate some of your time to.
Step 6. Remember to keep the right perspective
Although it is not simple, one of the most important aspects that allows you to protect your emotional well-being is to remember that situations that cause pain and anguish are obligatory stages in life, that we can grow by treasuring these experiences and that the ability to resolve problems is a source of pride. Keep in mind that you can overcome any pain, learning to manage it and move on, without letting it compromise your daily life.
Step 7. Consult a psychotherapist
If despite efforts to recover from certain experiences you still feel overwhelmed by stress, anxiety, frustration, or depression, consider going to therapy. A mental health professional can help you implement the strategies you need to cope with the most distressing situations, as well as recommend medications, support groups, or other resources that you would otherwise not be able to access.
Warnings
- If you have thoughts of harming yourself, contact your doctor immediately.
- If you frequently take drugs and / or alcohol in an effort to feel better, consult a psychotherapist who specializes in drug abuse so that you can stop before more serious problems arise.
