“Shame derives its power from being unspeakable”
― Brené Brown
Find someone you trust and confide in and get things that are bugging you off your chest; This will release feel-good neurotransmitters and clear your mind. However, this is only temporary relief, not a long term solution.
“The best way to find yourself is to lose yourself in the service of others”
― Mahatma Gandhi
Reaching out and helping those in need is a great way to alleviate the mood. Since we are in quarantine, you can use this time to spread some positivity by sending positive messages or leaving positive comments online, and it works just the same.
"Breathe, it’s just a bad day, not a bad life"
– Author Unknown
One of the best and most effective methods of relieving stress is controlled breathing. Now there are many misconceptions about what deep breathing does. The primary purpose isn't actually to give your body more oxygen because, on average, we are sitting at just the right amount of blood oxygen levels that we need. Deep breathing instead involves taking slower, longer breaths from your stomach to counter the short, rapid breaths you default to when stressed or anxious. Breathing more deeply allows for more carbon dioxide to enter your blood, which quiets down parts of the brain, like the amygdala, that handles your anxiety response. More carbon dioxide also helps synchronize your heartbeat and breathing. A technique used by the military is to take in a deep breath, hold it for 4 seconds, release all the air and hold it for four seconds, and repeat until you feel relaxed.
“Sleep is the golden chain that ties health and our bodies together”
— Thomas Dekker
It is vital to our mental and physical health that we get enough sleep. If you feel exhausted, then take a nap.
“Just because you take breaks doesn’t mean you’re broken”
― Curtis Tyrone
Jones Muscle relaxation activities such as a massage, meditation, or a warm relaxing Epsom salt bath. Also, Doing Progressive Muscle Relaxation techniques can very beneficial. To learn more about that, I linked a great article by the University of Michigan above.
“Exercise is a celebration of what your body can do. Not a punishment for what you ate”
- Anonymous
Movement of any kind, whether it be dancing or going on a walk, or hitting the gym, reduces stress hormones and releases feel-good neurotransmitters in the brain resulting in mood elevation.
“Under the influence of clutter, we may underestimate how much time we’re giving to the less important stuff”
—Zoë Kim
Research shows that living in a cluttered environment can induce stress, so taking the time decluttering and letting go of stuff you never use, even if it's only a little bit each day, can help you feel calmer in your home.
"Always laugh when you can. It is cheap medicine"
— Lord Byron
Take the time to listen to a funny podcast, watch a funny video, or read some jokes. Studies have shown that laughter is a great muscle relaxant. It can boost the immune system, improve cardiovascular health, burn calories, release feel-good endorphins, and put you into a positive mindset, which elevates moods such as anger and sadness.
“You will never look back on life and think, ‘I spent too much time with those I love"
- Unknown
Building and creating meaningful relationships play an important role in positive mental health. If you are feeling stressed, then spend time with people you care for. It not only will strengthen your relationship but help alleviate loneliness.
"Forgiveness is the fragrance that the violet sheds on the heel that has crushed it"
— Mark Twain
When you are holding a grudge against someone who has wronged you, or you feel guilty for hurting someone else, caring that mental stress can be overbearing and even cross over into physical symptoms. Take the time to apologize for anything you may have done or let others know that you have forgiven them for what they have done. Trust me when I say that life is way too short to spend it with a chip on your shoulder.