Sports and stress: how to get rid of stress through physical activity. Reducing Stress with Exercise Why Exercise Helps Relieve Stress

Stress, depression - conditions familiar to almost everyone modern man. But about effective ways Many people don't even know how to deal with stress. The easiest way to relieve stress and relax is to get some exercise! In other words, you just need to join fitness classes and stress will be removed as soon as possible. Training relieves psychological stress and effectively relaxes the psyche. Regular fitness classes can serve as an excellent anti-stress tool: running, exercising on simulators, aerobics, swimming - absolutely all types of fitness have a positive effect on the condition nervous system and do not give stress the slightest chance of occurrence. Fitness training has a lasting effect, which saves you from stress even in between workouts. In the fight against stress, all means are good, which means that the fact that training has a positive effect on the growth of self-esteem, which in turn helps to fight stress, is also good!

To achieve an anti-stress effect from fitness, you need to take into account that each person needs an individual intensity of training, at which you can get rid of stress. An easy jog is suitable for someone, someone needs to “drag” piles of metal from place to place, and someone needs to box a pear. (By the way, it has been proven that boxing is one of the most effective in terms of stress relief.) In any case, regular physical activity can not only fight, but also prevent the occurrence of stress, which has been proven by many experiments and studies.

It is not uncommon for trainees to report that they experienced a state close to drug intoxication during sports - a state of euphoria. After relevant research, scientists came to the conclusion that as a result of intensive training, a person can really experience a similar state, which is a kind of prevention of stress.

The human brain is a complex device in which various kinds of biochemical processes are constantly taking place. As a result scientific research it was found that the human central nervous system contains chemical compounds very similar to narcotic substances, namely opioids. These substances include beta-endorphin (recall, endorphin is the hormone of "happiness"). Opioids are able to relieve pain, they are actively involved in the process of remembering information, form the feelings and emotions of a person. Unfortunately, as a result of the experiments, it was not possible to accurately determine the concentration of these substances in the human nervous system. However, follow-up animal observations have shown that prolonged and intense exercise increases opioid concentrations.

According to one theory put forward, the concentration of opioids increases during exercise, because. When exercising, the body experiences pain. Large amounts of opioids help increase pain threshold, slow heart rate, blood pressure, and other manifestations of exercise.

In addition to opioids, other drugs are also present in the body. chemical substances that cause similar reactions are neurotransmitters. The concentration of these substances is responsible for improving mood during exercise. Neurotransmitters released during exercise reduce the amount of serotonin and norepinephrine, which negatively affect a person's mood. Empirically, it was found that the concentration of these substances increases when a person experiences stress.

As you know, stress causes psychological fatigue, but not many people know that stress also negatively affects the human musculoskeletal system. So as a result of stress, a person feels overwhelmed not only morally, but also physically. Scientists have found that physical activity leads to a weakening of muscle tension, because. After an intense workout, the muscles inevitably relax. So, according to research, the load on the muscles after training is reduced by 50%. This happens about 1.5 hours after the workout. Physical relaxation is followed by psychological relaxation, which prevents the occurrence of stress.

Movement is life, and rhythmic movement is also a fight against stress. Rhythmic physical activity (walking, rowing, running, swimming) increases alpha wave activity in the brain. These waves are responsible for the calm state of a person, for example, a person can experience such a state during meditation. Rhythmic breathing can also activate alpha waves.

The benefits of physical activity in the fight against stress are confirmed as scientific experiments, and the testimonies of trainees. What’s more, regular exercise can build up an “immunity” against stress. Physically active people endure stressful situations more easily and are more resistant to nervous breakdowns. In other words, physical activity trains not only the human body, but also can have a positive effect on the state of the nervous system.

Train and enjoy life!

Everyone knows that physical education and sports improve the figure, but stress and busyness prevent sports from becoming a way of life. But with the help physical activity stress can be reduced.

Any physical activity, including aerobic and strength exercises, helps to get rid of stress. Even if you are not an athlete and are out of shape for a long time, simple physical exercise will bring a lot of benefits, and over time will help keep stress under control.

Exercise and stress relief

Sport helps to improve overall health and also contributes to a good mood. Why?

— Activity stimulates the release of endorphins. Physical activity helps your body produce feel-good neurotransmitters called endorphins.

— Sport is meditation in motion. When you start moving actively, you may find that it helps you forget about any stimuli you encounter during the day and focus on your body movements. If you regularly get rid of stress through movement and sports, you will receive a boost of additional energy and optimism. This will help you stay calm in whatever you do.

— Activity improves mood. Regular exercise can help boost self-confidence and relieve symptoms of mild depression and anxiety. Exercise also helps improve sleep, which is often disrupted by stress, depression, and anxiety. All of these will help reduce stress and make you feel like you have control over your body and your life.

Make activity work for good

A successful sports program starts with the following steps:

— Consult your doctor. If you have any health problems or are overweight, you should consult a doctor before starting training, who will tell you which training program you should choose.

— Walk before running. Your training programs should start with light exercises, then you can gradually increase the load. The mistake many beginners make is that because of the great enthusiasm at the beginning, they can hurt themselves. If you start the program slowly, there is more chance that you will not quit training in the future. Beginners are advised to practice no more than 20-30 minutes a day 3-4 times a week, and gradually increase the time and number of classes. Healthy people are advised to get about 150 minutes a week of moderate aerobic exercise (including brisk walking or swimming) and about 75 minutes a week of vigorous exercise (such as running). Also, the training program should include strength exercises for 2 hours a week.

— Do what you love and love what you do. Don't torture yourself with long runs if you don't like running. Any other physical activity will benefit you and help reduce stress. The most important thing is to find programs that you like. You can walk at a brisk pace, climb stairs, jog, ride a bike, do yoga, garden, lift dumbbells, or swim.

— Plan ahead. Even if your work schedule does not allow you to study at the same time, if you carefully plan your classes in advance, it will be easier for you to get involved and not miss classes. Also in this way you can mark your workouts as matters of high importance.

Make activity a way of life

Starting to exercise or lead a more active lifestyle is only the first step. We offer tips on how to get used to the programs and not stop exercising over time.

— Set specific goals. When you start exercising, it's a good idea to have a specific goal. For example, if your top priority is de-stressing and recharging your energy batteries, you could challenge yourself to walk every lunch break, join the gym, buy a pool membership, and so on.

— Find a company for yourself. If you know that someone is waiting for you at the gym to work out together, or you agreed with a friend to run together after work, this will be a great incentive to keep working out. Working out with a friend, family member, or work colleague will keep you motivated.

— Avoid monotony. If you usually only do running, try to include some other types of activities in your program, such as Pilates or yoga. You should not choose very monotonous programs that are easy to get tired of, which will cause a loss of motivation.

Whatever you do, don't force yourself to do it if you really don't want to. It is better to find programs that you can enjoy and look forward to your next workout. This will help you make sports a part of your daily routine. If you regularly exercise or lead an active lifestyle, stress will not linger in your life.

How to quickly relieve nervous tension in order to avoid conflict situations, preserve health and well-being. The article contains affordable and safe methods, many are applicable on the go and invisible to the environment.

Why stress is dangerous

The dangers of prolonged negative experiences have been known for a long time. Persuasive and original given fact confirmed by Avicenna (XI century).

He placed two lambs of the same litter in equal conditions, but tied a wolf not far from one.

The lamb, constantly watching the predator, hardly ate, weakened and soon died. The second lamb was eating well, gaining weight, was energetic and cheerful.

How emotions affect health, why diseases occur after prolonged stress, who is at risk.

Our brain and psyche are more plastic than those of animals, they can adapt to a changing external and internal environment. However, the potential of our nervous system is not unlimited.

Prolonged stress causes enormous damage to the body and can cause:

• addictions to alcohol and drugs;
• many severe ailments;
• premature old age and death.

Along with health, the situation in society is deteriorating, because with our negative feelings, we form our tomorrow, which is different from what we want.

We all definitely need to get rid of resentment, disappointment, aggression, self-criticism, fear, hostility, etc. in a timely manner.

Any strong feeling should be short-lived so that the body and psyche can recover from emotional upheavals.

Tension Release Techniques

Physical activity

Even a very moderate one is a universal recipe for calming for all ages and levels of health, it is good for the heart and brain, and prevents its atrophy.

When we move, favorable processes occur:

• the activity of the endocrine system and the balance of hormones return to normal.

• The areas of the brain that control emotions are stimulated - the synthesis of our own opiates (endorphins) is enhanced, which act in the same way as morphine, reducing depressive moods, making us happy.

• Biochemical reactions provoked by stressful excitation switch to providing motor functions.

Walk in the fresh air gives a charge of positive and cheerfulness, eliminates anxiety.

Especially if:

• when walking, change its pace (accelerate and slow down), alternate short steps with wide ones;

• to shift attention from problematic circumstances to something extraneous - people, the sky, trees, your dreams, bright memories;

• say affirmations like: I am calm. I am relaxed. I am in one rhythm with the Universe. I am full of energy and strength. I let go of anxiety (anger, anger, annoyance, etc.). I'm doing well and have a great future ahead of me.

Very soon, irritation and discontent will be replaced by calmness and the ability to analyze the situation sensibly.

By the way, prolonged stress and depression - common causes parasomnia, in which people, while half asleep, eat at night, prepare complex dishes, and may not remember anything in the morning.

Why a person eats at night in a dream, symptoms and causes of pathology, what is the danger, diagnosis, treatment.

Implicit gymnastics in the case when it is not possible to leave the office, or the person is weakened. All exercises restore mental balance and improve body image.

We repeat at least 10 times.

• Stretch the neck up as much as possible, then retract it.

• Head turns, as if we want to see someone behind us.

• Tilt the head to the shoulders, slowly and carefully, the shoulders are motionless.

• Hands in the lock, we wind up behind the cervical region and put pressure on the spine, resisting pressure.

• We squeeze our hands tightly into fists (thumb inside), exhale. We loosen the clamp and inhale. Exercise restores peace of mind. The action will multiply with closed eyes.

There is a wonderful finger gymnastics, it can be done imperceptibly. The benefits are enormous for the brain, psyche, cognitive processes.

It is necessary for everyone who wants to live to old age in their right mind. Helps with disorders in the hands (paresthesia, tunnel syndrome, pain), serves as a treatment and prevention of multiple sclerosis.

• Sitting on a chair, hold on to the seat and pull it up with all our strength, count to seven, let go.

• We strain both buttocks, then each one in turn.

• We raise the heels above the floor and lower them to the floor with force. We do the same movements with socks.

• We squeeze and unclench our toes.

• We raise our legs alternately above the floor and hold for a while.

• We retract the stomach, count to 10, release.

Light yoga complex. If the condition of the body and the situation allows, do a warm-up and exercises that not only relax, but also improve health and tighten the figure.

Thoughts that your body is becoming stronger, slimmer, more beautiful replace problematic experiences.

"Mask of relaxation"

A fairly simple and very fast relaxation technique in a matter of seconds, eliminates tension, restores performance. It is applicable for any situation, in transport, office, traffic jam.

Head upright, mouth open. We pronounce "YYY". We feel how the lower jaw sags, the tension from the masticatory muscles and the whole body goes away, the eyelids become heavier, the gaze becomes motionless, the objects around are blurred.

We stay in this position for a couple of minutes at least, and preferably five to ten. Then we take vigorous breaths and exhales and stretch.

We lower the intensity of emotions by letting off steam:

scream - into the pillow or silent when there are witnesses. We retire in the bathroom, turn on the water and shout to our heart's content, splashing out our irritation, anger, resentment without a trace.

We beat, we throw, we beat pillow and other items according to the situation. You can do it mentally.

There are excellent techniques to get rid of anger and other defensive reactions from a famous psychologist. Choose any and go!

11 simple techniques for controlling nervous tension, anger, anger, indignation from a leading psychologist.

By the way, German researchers found:

spouses, in moments of family quarrels, yelling and breaking dishes, greatly reduce the risk of dying from heart attacks and strokes.

Breathing exercise from Nikolai Lukinsky.

It helped the actor get rid of the excruciating headaches that arose due to the inability to relax.

I put my hands on my waist. Take a deep breath through your nose, inflate your stomach and count to eight. We exhale through the mouth, pressing the tongue to the sky, as if pronouncing the sound “ssss” (the exhalation turns out to be even), at the same time we count to 16.

It is good to allocate a quarter of an hour to such breathing. Muscle spasms are relieved, blood flow is accelerated, along with tension, fatigue also disappears.

We occupy our hands with business, preferably painstaking:

we finger small objects (buttons, nuts, balls, toys), print, embroider, sew, knit.

On the hands there are a huge number of nerve receptors and biologically active zones associated with the brain, central nervous system and internal organs. Therefore, manipulations with fingers and hands calms quickly.

periodic actions.

We are so used to living in constant stress that sometimes we do not notice how tense we are.

You can understand this by its characteristic features:

• tapping with fingers or toes,
• wiggling or twitching of the legs,
• walking back and forth (does not sit still).

So the body tries to get rid of unnecessary emotions, transforming their energy into movement. Let's take these repetitive tricks into service.

Why we are nervous: external and internal reasons for what happens in the body. How anxiety manifests itself simple ways calm down.

You can also get a quick effect from chewing chewing gum.. Muscles are activated that activate brain processes and its blood supply, which reduces stress.

By the way, you don't have to chew gum. The same result is achieved:

• if you mentally imagine how you chew gum, and move your jaws accordingly;

• carefully (without fanaticism) move lower jaw horizontally, clockwise and counterclockwise.

Food.

Sweet foods deliver glucose into the blood - a source of serotonin, a neurotransmitter of well-being and quiet joy. Therefore, after eating a cake, we feel happier. But, unfortunately, there is addiction, the threat of excess weight, diabetes, obesity.

Spicy food stimulates the synthesis of endorphins, which provide confidence and hope for better circumstances. Eating a little red chili pepper is enough to boost your mood.

You should know negative emotions- one of the causes of the syndrome of night eating, in which people wake up at night from hunger and are not able to fall asleep without a snack.

Tea is a wonderful natural tranquilizer. Thanks to catechins, flavonoids, carotene, vitamins E, C, it eliminates anxiety, fears, irritability.

Green tea has the most beneficial properties. You can mix it with black in equal proportions and use it by adding honey.

Hug and kiss

if you are in a bad mood, and life is painted in gray tones.

Benevolent contacts remove stress, depression, fears, charge with positive energy, strengthen the will, nerves, vitality.

By the way, people who are affectionate and sociable live three times longer than people who are closed on themselves.

Kissing reduces the level of the stress hormone cortisol and increases the level of oxytocin - the hormone of affection, tenderness and love..

Life smiles at persons who kiss often and passionately, they have successful career growth and business on the personal front. They are cheerful and optimistic.

make a face

The funniest yet most effective way to relax. Make faces for a while, introducing your offender or ill-wisher.

By the way, children often make faces and mimic others, intuitively neutralize their negative impressions.

Yawn

Protective reaction of the body during fatigue, excessive stress, oxygen starvation. When we yawn, metabolic processes accelerate, blood moves more actively, the work of the brain and nerves returns to normal.

If emotions go off scale, energy is closer to zero, yawn, even if you don’t feel like it. Our body readily responds with a real yawn to a fake one.

Baths

quickly relieve anxiety, improve the quality of falling asleep and sleep.

The therapeutic effect accumulates, and therefore it is better to take them in courses of 10-15 procedures, daily or every other day or two.

Water should not exceed 38 degrees, so as not to create an unnecessary burden on the heart. Duration - 20 minutes maximum.

Baths with essential oils are good (7-8 drops mixed with salt, milk, whey or wine - 200 ml) of coniferous group, lavender, jasmine, chamomile, patchouli, valerian, etc.

Herbal infusions:

• sage with mint and birch (leaves) - 2 table each. spoons;
• yarrow with chamomile and sage - 2 table each. spoons.

Pour raw materials with 2 liters of boiling water, insist 6 hours.

• Yarrow - 5 table. spoons for 2 liters of boiling water, cook in the same way.

After the bath, blood vessels expand, spasms are relieved, the relaxing effect is strong.

It is advisable to lie down for half an hour after the procedure and take a nap, or do it before going to bed.

Important! It is necessary to study contraindications, it will not hurt to consult a doctor.

Smile and laugh

People who know how to smile and laugh in spite of a bad mood, maintain an even frame of mind, depression does not threaten.

And all because when we laugh and smile:

• deep abdominal breathing occurs, the abdominal organs are massaged;

• blood flow and the supply of oxygen and nutrition to the brain increase, its work is stimulated;

• the psyche returns to normal - the synthesis of stress hormones slows down, and neurotransmitters (serotonin, dopamine) and endorphins are produced intensively.

The life-giving power of laughter is unique and comparable:

• with meditation
• with antidepressants,
• with harmless drugs (the higher the dose, the better the result),
• with fitness - a minute of laughter replaces 25 minutes of sports activity.

Laughter is also a reliable prevention of incurable diseases.

Benefits of laughter. Laugh to live.

So, if you are experiencing tension, anxiety, try to find a reason to laugh, watch a comedy or funny videos, read jokes, etc.

You can also laugh at yourself. Imagine a crown on your head, you are a very important person who cannot be criticized by anyone.

Summary

Negative emotions tend to accumulate, which leads to stress, depression, neuroses and serious discord in the body.

How to quickly relieve nervous tension to prevent conflict situation, avoid problems at work or in the family, maintain health and social status.

The article presents affordable and safe methods, many of which can be applied on the go, in transport, in the office, unnoticed by others.

Take care of yourself!

Elena Valve for the Sleepy Cantata project

All doctors advise to constantly do physical and specialized breathing exercises and pay special attention to healthy sleep so that our body experiences stress more comfortably. However, such recommendations are not capable of 100% protection against nervous tension and relieve stress. Therefore, you need to remember effective methods that help reduce sharp emotional outbursts due to stressful situations. Here are some of these methods.

It has been proven that the emotional state can be affected. To restore peace of mind, it is enough to perform simple breathing exercises. First of all, it is worth taking a slow and deep breath, while breathing in the abdominal way. This means that the air must be inhaled through the movements of the abdomen. In order for the breath to be slow, you need to count to three in your mind. Then, counting to five, exhale. First, the stomach is deflated, and then the chest. After inhaling and exhaling, hold your breath for two to four counts. It turns out the following sequence: three counts last for inhalation, then five counts for exhalation, after which three counts are for holding the breath.

When performing this exercise, not only breathing itself improves a person’s condition, but also concentration on this process helps to relieve stress. In addition, you can not only consciously follow your breathing, but also walking. This not only sobers the mind from emotional upheavals, but also normalizes blood pressure and relaxes muscles.

World-famous psychologists agree that facial expressions can affect a person's mood. Therefore, the first cure should be a simple smile. If you smile with all 32 teeth, looking at yourself in the mirror, then in this way you can definitely relieve stress instantly. The main thing is to take this matter seriously. It is worth holding a smile for 2 minutes, and then relax as much as if you had previously performed a difficult physical exercise. You can even bend forward and hang your relaxed arms.

If you want to relieve the heaviness that has accumulated during a difficult day from the muscles, you need to do several forward bends, as well as swing your arms and run in place.

The main problem in the occurrence of stressful situations in a person's life is his excessive concentration on the problem itself. To successfully find a way out of a difficult situation, sometimes it is enough just to rearrange the train of thought. The main thing is not to panic and not to fuss. This will help to observe yourself as if from the outside. When you managed to concentrate on your internal processes, you should pay attention to the situation around. Having done this, a person restores mental balance, thoughts are streamlined, and breathing slows down somewhat.

In addition to this exercise, the following will help to look at the situation more soberly. Replay in your head the unpleasant events that caused stress, as in slow motion, and pay attention to the most negative moment, take a picture of it. Then to improve emotional state It is worth imagining that many years have passed since the unpleasant incident. Looking at this photo is just like a memory. Such imaginative exercises will change the way you deal with a stressful situation.

It is this kind of work on oneself that can remove stress and put your nerves in order.

Prevention of stress and getting rid of depressed states come down to a simple recipe: more physical activity. In the battle of sport against bad mood and depression, sport wins.

Related materials:

Exercising helps lift your spirits, improves tone, gives you optimism, and alleviates symptoms of depression.

Important! It is worth distinguishing between clinical depression and what is popularly called "depression": bad mood, depression and loss of energy. Severe depression is a mental disorder that is a disorder of affect. It is characterized by the "depressive triad": a decrease in mood and the loss of the ability to experience joy, impaired thinking (negative judgments, a pessimistic view of what is happening, etc.), motor retardation. With depression, self-esteem is reduced, there is a loss of interest in life and habitual activities. In some cases, a person suffering from it may begin to abuse alcohol or other psychotropic substances. If you notice all of the above symptoms, in addition to playing sports, seek qualified help.

Regular exercise, in addition to the obvious health benefits in the form of strengthening muscles and the cardiovascular system, improving the figure, helps:

1. Reduce stress.
2. Drive away anxiety and depressive feelings.
3. Raise self-esteem.
4. Improve sleep.
5. Increase vitality.
6. Get a healthy and fit look.

People who exercise have fewer symptoms of anxiety and depression, and lower levels of stress and irritability. Exercise is beginning to act like an antidepressant on certain neurotransmitter systems in the brain, and it helps patients with bouts of depression regain a positive outlook on life. For patients with anxiety disorders, exercise reduces fears and associated symptoms such as rapid heart rate and breathing.

— Jasper Smits, Head of the Anxiety Research and Treatment Program at Dallas Southern Methodist University (USA)

Despondency - fight!

Let's turn to physiology.

Sugar level

Dosed loads even out blood sugar levels and eliminate chronic muscle strain, which happens in constantly nervous people. This allows you to keep your stress level under control, and turns the negative into a positive, because. contributes to the splash of accumulated aggression outside and with benefit, and not on loved ones and with a scandal.

endorphins

During sports, the body produces endorphins, natural antidepressants. Endorphins (chemical compounds similar in structure to opiates, which are naturally produced in the neurons of the brain) make a person feel euphoric, for this reason it is often called the “hormone of happiness” or “hormone of joy”.

Oxygen

Physiotherapists explain the beneficial effects of sports on depression by the fact that physical activity causes an active flow of oxygen to all organs of the body, including the brain. It helps to reduce the symptoms of many mental anxieties such as despondency, depression, stress, insomnia.

Psychological benefits

During a period of stress and despondency, people tend to isolate themselves from the outside world (which subsequently drags them into the abyss of depression even deeper than domestic troubles). Therefore, experts advise doing sports in the fresh air or with a group in the gym.

You try something new for yourself, something different - and that's good.

There are many factors, objective and subjective. Expansion of the circle of communication. The emergence of new interests, knowledge and goals. Change of scenery and switching from depressing thoughts. Getting rid of aggression, anger and other destructive emotions. Increased self-esteem: if a person succeeds in completing the exercise, he becomes more confident in himself, and this pushes gloomy thoughts into the background, allows you not to fall into despair, and a positive result will also be reflected in the mirror.

Also individual perceptions: for example, you really like your new form, and jumping rope reminds you of childhood.

The first study to find out how physical activity affects mood was conducted back in 1970. It involved two groups of men. The first one trained for six weeks: the program included jogging, swimming, cycling. The second - led her usual sedentary lifestyle. As a result, it turned out that sports enthusiasts got out of their depressed state much faster.

What sport is best for getting rid of depression?

Any physical exercise, any load helps to relieve the symptoms of depression, even if it is jumping in place. The main thing is that you like them, and you do not force yourself to do them.

At first, you will probably have to push yourself, but then you will enjoy the training.

• a ride on the bicycle,
• dancing,
• walking or walking,
• over short distances,
• morning or evening
• moderate aerobics,
• gym classes,
• tennis,
• aqua aerobics,
• any cardio training (even running in place and jumping rope).

For some, triathlon, bodybuilding, powerlifting or cross-fit are also suitable. This is individual. Choose what you like and enjoy. After all, it is important to cheer yourself up and feel a surge of strength.

The main thing is to set goals for yourself. For example: swim 300 meters, walk 5 kilometers, be able to do 10 pull-ups or push-ups. Yes, these are small goals. The main thing is that they are achievable. And every time it is a victory: both over oneself and over a bad mood. And victory is not giving up and moving on.

Important! EIf you are over 50, or have diabetes or heart disease, or consult your physician before starting exercise.

Class frequency

How often do you need to exercise to get rid of stress and cheer up? Morning exercises and yoga can be done every day. The same applies to walking.

If training requires loads (aerobics, gym, running, swimming, etc.) - two to three times a week, give training 30-60 minutes. Because the body needs rest, you don’t need to exercise too much - this is one of.

Try to exercise for at least 20-30 minutes three times a week. Start doing exercises from 20 minutes, gradually increasing the time to 30, and then to 40, and up to 60 minutes.

When you get used to playing sports, and they become a habit for you, you can change the time and set of exercises for more convenience and interest (workouts should not bother you).

Daily menu

Nutrition is always important, and especially in sad moments. After all, you want to please yourself, seize stress. We also get endorphins from food.

A few tips:

1. Avoid stimulants - forget about tea, coffee, energy drinks, cola and sweets for a while. Ordinary water, mineral water (it hisses so funny), juices, milk, kefir.
2. Start the day with a breakfast rich in protein and carbohydrates (vegetables and fruits). Food will give energy, and colorful fruits will cheer you up.
3. Eat more fresh fruits and vegetables. They are full of vitamins needed to maintain stable blood sugar levels, which usually rise sharply when stressed (this can lead to weight gain).

Eat healthy food. She's delicious too. The idea that only pastries and chocolates will save you is an illusion. It's just that your body lacks endorphins, which are easiest to get from sweets. By itself, knowing that you are taking care of yourself will help in the fight against sadness and depression.

Details about the correct healthy eating we wrote in articles

Tatyana Lisitskaya is a master of sports of the USSR in rhythmic gymnastics, candidate of biological sciences, professor at the Department of Theory and Methods of Gymnastics of the Russian State University of Physical Culture and Sports, head coach of the USSR national team in aerobics.

After this exercise, you will feel calm and rested, especially after a long and stressful day at work.

Sit comfortably in a chair at the office or in your favorite chair at home. Place your hands on your thighs, palms up. Do not cross your legs, do not cross your legs.

Look up. Smile. After that, look into the distance, trying to look through the walls, houses, go far beyond the horizon (you can close your eyes, mentally expanding the space around).

Slowly squeeze and unclench your hands several times (4-8). You will feel how, without your control, breathing becomes even, calm, rhythmic. And now, lift your soft (slightly bent at the elbows) arms in front of you up and, without changing position, lower them down (repeat 4-8 times).

Place your palms over your eyes and keep your eyes closed for 2-3 minutes. Now cover your ears with your palms so that your elbows are pointing to the sides and your fingers are pointing back. Hold the pose for one minute, slightly squeezing your ears, then abruptly release your hands.

When you finish your mini-stress program, smile.

Don't be discouraged and don't give up! Look to the future with optimism.