Diez consejos para lidiar con la ansiedad y el estrés en época de pandemia y elecciones

“If you give me three minutes, it will work as long as you move your body in ways that make you feel good,” said McGonigal, who suggests choosing an inspirational song to get you moving. “Every time you move your muscles and increase your heart rate, you get a surge in dopamine and feel alive and engaged. Movement is a way for me to feel my own strength and to feel connected with hope and joy. “

Leave the clutter behind, create a scrapbook, get a new quilt, and look for artwork.

“It’s not frivolous to do things like order, organize, or look at your space to figure out how to make it a place that comforts you or anyone who lives with you,” said McGonigal, whose TED Lecture on stress has been seen by more than 25 million people. “Anything you do to take action that enables you to connect, consciously or unconsciously, with this notion that there is a future you are heading towards is like an intervention of hope. It is something you do to take care of your future. “

This simple exercise is easy to remember and is often taught to children to help calm them down during stressful times. Brewer has made a video explaining the technique of addressing multiple senses at the same time and driving away stressful thoughts.

Paso 1. Place one hand in front of you with your fingers spread apart.

Paso 2. With the index finger of the other hand, start following the outline of the outstretched hand, starting from the wrist to the little finger.

Paso 3. Inhale as you move your little finger up. Exhale as you follow the outline of the little finger down. Go to the ring finger and inhale. Remove your ring finger and exhale.

Paso 4. Continue from finger to finger until you have followed the outline of the entire hand. Now reverse the process and go from thumb to little finger. Make sure you breathe in as you climb and exhale as you descend.

Spend time outdoors. Look at the birds. Go through the trees. During a walk, take a look at the landscape and objects around you. Recent research shows that consciously observing the wonders of nature increases the psychological benefits of walking.

Many studies support the idea that living with nature and walking on quiet, tree-lined paths can produce important mental health improvements and even physical changes in the brain. The brains of people who go for walks in nature are “calmer”: tests show less blood flow to the part of the brain related to rumination. Some research shows that even looking at pictures of nature can improve mood. It seems that our brain prefers green environments. One small study found that people who exercised found it easier to set up and were in a better mood in a green setting than those who were in a gray or red setting.

Many of us breathe vertically; In other words, when we breathe, our shoulders go up and down and we are not using the diaphragm. To relax more, we learn to breathe horizontally. When inhaling, it is necessary to pull out the stomach, which indicates that the diaphragm is being used. The middle section relaxes as you exhale.

For deep (and somewhat complicated) diaphragmatic breathing, get a tape measure and take the Breathing IQ test from Belisa Vranich, clinical psychologist and author of Breathing for Warriors.

“When you breathe with your shoulders, you use auxiliary muscles and your heart rate is higher, blood pressure is higher, and cortisol levels are higher,” Vranich said. “When you breathe with your diaphragm, you are more calm.”

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