After her friend cried a lot, her mood calmed down and her troubles were properly solved. For me, I have a new harvest: although I was exhausted physically and mentally that day, I didn't expect to walk a few kilometers home. What is even more unexpected is that the sense of fatigue and powerlessness seems to dissipate with sweat and tears. I don't want to collapse on the sofa, but I have the idea of "cooking a delicious dinner for myself"! In this way, from that day on, I began to deliberately get off a few stops earlier, walk home, listen to music, consciously speed up and slow down the pace according to the reminder of sports software, and relieve the accumulated pressure of the day by walking.
It is in this situation that I read this book: 8 keys: keeping mental health through exercise.
In her work in hibbert, she often comes into contact with many patients with emotional and psychological disorders such as depression and anxiety. She found that exercise not only saved herself, but also saved more people, especially those who were caught in an emotional quagmire, afraid or unable to ask for help. Therefore, she wrote this book, hoping that exercise can save more people with bad psychological conditions.
If you feel tired, tired, stressed, depressed or irritable recently, you might as well take action. No matter what form of exercise is good, even if you just walk downstairs for a minute, you can start a new cycle towards mental health.
0 1 Understanding: Many psychological problems are rooted in the struggle against self-esteem. According to hibbert's many years of clinical consultation experience, many patients "say that they come to see a doctor because of depression, anxiety or relationship problems, but in the end, the real problem has always been the struggle for self-esteem."
The so-called self-esteem can be simply understood as our views or feelings about ourselves. Inferiority will make us demand more of ourselves, and we are more likely to have depression, anxiety, lack of self-confidence, despair and suicidal thoughts, and we cannot effectively cope with the challenges of life.
Accordingly, to improve self-esteem, we need to re-experience the feeling that "we are worthy of being loved, we are valuable and we are capable". Studies have found that exercise has such an effect. Especially for women, the potential to enhance self-esteem through exercise is the greatest. Women's original self-awareness level in self-confidence, body image, sports activities and self-esteem is low, so they are more inclined to seek self-worth recognition than men, and the effect brought by exercise is more obvious.
Similarly, for people with anxiety, depression or other psychological disorders, they can also get the greatest benefit from regular physical exercise, but obviously, they are unlikely to take the initiative to initiate regular exercise. For many people, exercise is often something they think of when they are excited and happy. After a day of social animal life, or lovelorn, lost relatives, lost the sense of meaning of life, what I want to do more is often Ge You's paralysis or lying flat. How can I have the strength to exercise?
Stills of TV series "Beyond"
Preparation: Establish internal motivation and exercise ability. The more tired you are, the more you need to get your body moving. Serotonin, dopamine, endorphins and other substances produced by exercise will make us feel full of strength, which is a greater benefit of exercise besides losing weight, shaping, slimming and keeping healthy: making your mind healthy! From this point of view, we might as well build an internal motivation to exercise for our ability and regain a sense of control over our lives.
We need a reason to do everything, some of which are external, such as exercise to lose weight and fitness; Some reasons are internal, for example, sports are for ability and fun. When doing things for external reasons, it is easy to feel frustrated, and then give up without seeing the result; Only internal reasons are more likely to persist.
Stills of TV series "Beyond"
You can try to find out what you are good at, whether you like flexible sports such as yoga and pilates, powerful sports such as boxing and weightlifting, brisk walking and jogging, or the feeling of companionship such as ball games. While looking for suitable exercise, it is also a process of accepting yourself. You will find that there are many advantages hidden in yourself that you haven't noticed, such as good endurance, soft body and strong explosive force, or "you can never go out and get in"!
Next, try to set a goal. The principle of cleverness is good. Goals need to meet five criteria: specific, measurable, achievable, relevant and time-bound. For example, I walk home for 30 minutes after work every day, because I know it will improve my mood. I usually follow the sports app to exercise. After that, the app will record my exercise. When I get home, I will write down the emotional changes of the day in my diary, review and summarize every week to see how my goals have been achieved, and then decide whether to adjust my plan, extend my walking time or add new forms of exercise at the end of the month.
The movie "Wrestle! dad
Action: Make exercise a habit. Some people may think after reading it: there is no doubt about the benefits of exercise, but the problem is that it is difficult to persist!
Indeed, the biggest obstacle to sports is not the difficulty of sports itself, but the inability to take the first step.
Maybe you will say, "I don't have time. I have to work during the day and take care of my children at night! " "Don't forget, hibbert is the mother of six children! If you feel that you have no time, you can try: re-examine your life and cut off unimportant things; Plan and arrange exercise and integrate it into daily life; Invite family members to exercise together, and combine nanny with exercise.
Maybe you will say, "I'm too stressed, I can't breathe, and I have no strength to exercise." Try to combine physical exercise with stress reduction, such as yoga and pilates. Do mindfulness, breathing, gratitude, dreams and prayers during exercise; Or you can try all kinds of somatosensory games.
If you have friends or family, the best way is to find someone to exercise with you.
Japanese drama "Reprint"
Conclusion: Every change starts with triviality. When we are exhausted, our ability to cope with the challenges of life will decline. Even small things can make people feel great pressure. Daily life is a hard job. If left unchecked, burnout will develop into physical or mental illness, such as severe depression or anxiety.
Hibbert, a clinical psychologist, suggested in Psychological Gym: At this time, the best choice is to start exercising! Or don't use the seemingly difficult word "exercise", just say "move". When you are upset or exhausted, do a series of stretching exercises, get up and go to the toilet, do housework, go out for a walk and climb several flights of stairs. These are not complicated or even trivial, but they can start a new cycle.
Japanese drama "Your New Life"
The book The Power of Habit puts forward the concept of "habit loop". From the perspective of neuroscience, the habit-forming part of the brain is located in the basal ganglia, which is an area in the brain that participates in emotion, memory creation and image recognition. Decide whether exercise is done in the frontal lobe, which is one of the thinking areas of the brain and is also responsible for planning, insight, judgment and execution. When a decision becomes a habit, the frontal lobe is basically dormant, which means that with the formation of habits, the workload of the brain is getting less and less. Acting out of habit can help us save mental energy and let our brains do other more important things clearly.
More importantly, the characteristic of habit cycle is that although habits can not be eliminated, they can be replaced. New habits can replace old habits, and old habits that make us fall into emotional misery can be completely replaced by new habits of "moving". When you are stressed and depressed, go out for a walk, not only to get some air and bask in the sun, but also to start a new habit of "exercising to improve mental health"!