Keeping a journal allows you to acknowledge your thoughts and feelings and give them space to just exist. Write an entry any time you feel overwhelmed by things that you don’t want to think about. Get the thoughts down on paper, then shut the book and go and do something else. Try to think about when these things you don’t want to think about first began. Did something happen to trigger them? What experiences surround them? Does thinking about them interfere with your ability to live your daily life? Journaling may improve your mental stability by relieving symptoms of anxiety and depression. Writing your thoughts down in your journal can also offer insights on patterns of upsetting thoughts and help you understand potential triggers. [2] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source Journaling about unwanted thoughts can bring up repressed memories. If you have experienced a great deal of abuse or a difficult childhood, journal only with the help of your therapist.
Find other sources of self-esteem. You may be thinking about a perceived flaw constantly because you see it as being a huge part of your self-concept and identity. Beyond the one flaw, highlight other areas in which you have talents and strengths. That way, any single criticism (from others or yourself) won’t cause you so much distress. Problem-solve bit by bit. If you find yourself ruminating on an issue, make strides to resolve it. This may seem overwhelming at first but if you break the larger problem down into smaller pieces, you can work towards figuring out one piece at a time. Then, the problem won’t seem so daunting. Let go of extreme expectations and standards. Some people expect 100% perfection or effort from themselves or others at all times. These are unreasonable and unattainable expectations that keep you from adapting to the challenges of life. [4] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source If you are one of these people, you might begin to feel low or upset when your standards are not met. Retrain yourself to have feasible expectations of both yourself and others. Remember, everyone is only human - and humans can’t be perfect.
If you are a beginner, choose a spot that is quiet with little distractions. Sit comfortably, whether on a chair or on a floor cushion. Cross your legs (if on the floor). Straighten your upper body and place your hands on your thighs. Take a deep, cleansing breath, pulling in through your nose and out through your mouth. Focus on your breath - only on your breath. When you find your attention straying from your breath, just note that and return to your breath and stay there. For starters, aim for approximately five or ten minutes of mindful meditation before building up to longer periods. Some types of mindfulness meditation encourage you to focus only on your breath while others acknowledge each thought that comes into your mind. To determine which type is right for you, visit Greater Good. [6] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley’s Greater Good Science Center, which uses scientific research to promote happier living Go to source
When you wake up in the morning, take a deep, calming breath. Do some light stretching and think about how each stretch feels to your body’s muscles and joints. Drink a glass of water and notice the temperature, the consistency and how it feels going down your throat. Stay present in each activity that you take part in throughout the day: showering, brushing your teeth, eating, driving, working, etc. . As you go throughout each activity, refrain from casting judgments about what you’re doing or letting your mind wander. When you notice your mind wandering, return to the activity at hand and consider how the activity affects each of your senses.
One precaution to consider when it comes to cooking or baking is to not let this activity become an unhealthy behavior in which you overeat to soothe an uncomfortable mood or distract yourself from upsetting thoughts. Include others in your cooking sessions to minimize the opportunity to eat emotionally - and to help you clear the dishes after. [8] X Research source file:///C:/Users/User/Downloads/Eating. pdf
Find puzzles that you enjoy and will hold your attention. Crossword puzzles and Sudoku are very common puzzles that are easy to find almost anywhere. You could also try a jigsaw puzzle, if you enjoy putting things together. Seeing the puzzle come together could also give you a nice feeling of accomplishment. Many mobile apps and websites have puzzle games, so you can take this healthy distraction anywhere.
Beware that watching TV in excess is a sedentary behavior which can be linked to a shorter lifespan and obesity. [10] X Research source Avoid snacking while watching TV as this can lead to mindless eating, and may only make you feel worse. Try balancing your TV time with physical activity such as watching while walking on a treadmill or an elliptical. If you do not have access to such equipment, you can simply perform a series of exercises during commercials or about every 15 to 20 minutes.
Music with about 60 beats per minute can encourage your brainwaves to synchronize with that beat, resulting in a relaxed state. While popular conceptions suggest that only “soft” music, such as classical, jazz, or New Age, are relaxing, new research suggests otherwise. A recent study showed that listening to “extreme metal music” helped participants process feelings of anger and return to feeling positive and even inspired. [12] X Research source What seems to matter the most is what feels best for you. Listen to music you enjoy and connect with.
Research shows that more than two hours of screen time for kids can be potentially damaging to health, leading to weight gain, aggression, and disrupted sleep patterns. Try to budget your screen time with other things like spending time with friends or family or going outside. [13] X Research source
Be sure to read something that is light or humorous rather than an upsetting topic that might cause you to think about what you’re trying to avoid.
Be sure to read something that is light or humorous rather than an upsetting topic that might cause you to think about what you’re trying to avoid.
You may find that adding a few drops of lavender oil to your shower or bath also help you feel more positive and relaxed. [21] X Research source
If your friends, parents, siblings, or other loved ones live nearby, set up a date to hang out with one another. Go on an outing together. See a movie, go bowling, go swimming, or participate in a shared hobby. Not only will spending time with others make you happy, it can also prolong your life. Scientists are now comparing loneliness to the equivalent of using tobacco - it can be detrimental to both mental and physical health.
Volunteering also offers many health advantages. It can ward off loneliness and depression and make you feel more connected to your community. Research also demonstrates that people with purely altruistic reasons for volunteering (i. e. to help others rather than help themselves) live longer. [22] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
