Getting enough sleep, eating healthy, writing a diary, doing 5-4-3-2-1 exercises, yoga, chatting and experiencing new things will help you escape negative moods and live a happier life.
According to Dr. Nguyen Thi Son, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, sometimes you will feel down, no longer interested in work and activities. That is a natural reaction when we experience unhappy events or events that go against our wishes.
However, if you let sadness "stick" to you for a long time, you will feel stuck and at risk of depression. Therefore, to pull yourself out of the spiral of anxiety and depression, try applying the following 7 simple therapies, according to Dr. Son.
Get enough sleep
Sleep plays a very important role in maintaining and improving mental health. If you often suffer from insomnia, your body will lack energy, become nervous and irritable.
In addition, it should be noted that you should get enough sleep (7-8 hours a day) instead of sleeping too much. The habit of sleeping irregularly, "all day, all night" leads to the concentration of the neurotransmitter serotonin increasing beyond the safe level, causing headaches and fatigue again.
Eat well
Some analyses show that digestive disorders have a significant impact on the health of the nervous system due to the close connection in the gut-brain axis.
Accordingly, building a healthy diet, limiting the use of stimulants or fast food, to increase the production of beneficial bacteria in the intestinal ecosystem will contribute to the production of serotonin and positively affect the hypothalamus.
Write a diary
Journaling is considered an effective therapy to heal and soothe sadness. The habit of journaling will relieve worries and negative thoughts much better than silently suffering.
Exercise 5-4-3-2-1
Studies in the field of mental health have found that the 5-4-3-2-1 exercise stimulates the five senses of activity, directing you to focus on the things around you and not get lost in negative, pessimistic thoughts.
Specifically, 5-4-3-2-1 is instructed to be performed as follows:
- 5: Find and name 5 objects around you (maybe something you've never noticed before).
- 4: Listen and detect 4 sounds.
- 3: Touch any 3 objects and look at them.
- 2: Name the 2 scents you are smelling.
- 1: Taste a food or drink.
Yoga
Yoga is a combination of meditation and body movements, helping to control breathing, balance emotions, maintain a calm mood and reduce stress and anxiety.
In particular, yoga practice helps regulate the happy hormone serotonin, leading you to optimistic and happy thoughts.
Chat
In fact, sadness can easily "dominate" and "push" us into depression, mostly due to feelings of loneliness, not wanting to share or being afraid to express to those around you. Therefore, relax your mind and seek out relatives and close friends - those who give you a sense of security and are willing to listen to you confide in you.
Experience something new
Familiar surroundings and repetitive habits can sometimes leave you feeling bored and uninspired. At this point, redecorate your room, change your hairstyle, or take some time to "reward" yourself to overcome negative moods.
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