Any adult spends most of his life at work and after the end of the working day returns home "like a squeezed lemon". Working hours can be different: full day, part-time, normalized or. A full day can last from 8 to 12 hours, not a full day up to 8 hours. In the normalized mode of work, all hours of the employee are prescribed in the employment contract. When not rationed, he works on the call of his superiors and he can be called to work even late at night. Whatever mode of work a person has, he still comes tired, he doesn’t have the strength to do household chores, and all he needs is to come home and go to bed. In this article, we will look at 5 ways to unwind after a hard day at work.

Fatigue or overwork

At first glance, it seems that fatigue and overwork are one and the same, but they are not. With fatigue, a person will not be able to cope with it on his own, and a mandatory consultation and help of a specialist is needed. In the morning there is no desire to go to work, you feel that you cannot work, your working capacity is at zero - these are the first signs of fatigue. Overwork, unlike fatigue, is not such a serious illness, it will be enough for the employee to rest a little, and he will restore his strength. Most often, it manifests itself after an active working day.

Before we continue on with ways to recuperate after work, here's some good advice: don't sit down to dinner right after work. Energy is spent on any meal, and if you are already exhausted, then immediately after dinner you will begin to fall asleep, and you will not be able to do household chores. Bring yourself to your senses a little, drink tea and only then sit down to eat., Have dinner about half an hour after returning from work.

Now you can talk about the ways themselves, how to relax after work:

1. Method one - let's rest our legs.

One of the reasons fatigue at work- wearing tight clothes, this mainly applies to the beautiful half. Those who like to wear high heels, tight underwear and tight clothes, thus try to hide their shortcomings and thereby attract the attention of colleagues. But how do they pay later, after work? Legs are buzzing, back hurts, head is splitting, they bring all this home, and vent their fatigue at work on their loved ones waiting at home.

Buy bright house slippers, and put them at the entrance, and when you return home, they, like a faithful dog, will be waiting for you and will cheer you up and set you up for relaxation right from the doorway. First of all, when you come home, go not to the kitchen, but to the bedroom. Lie down on your bed and elevate your legs for five minutes to drain the blood flow from your legs. So you give your legs a little rest from a hard day's work. After you lie down and rest a little, go to the bathroom. Make yourself two baths with water. One with hot, and the other cold from the tap. Soak your feet in each bath in turn for 30 seconds. Massage your feet and toes in the water. You can add salt or pine aromatic oils

2. The second way is to give rest to the body.

Another effective way to relax after a hard day's work is to take a bath, add sea salt, aroma oils or herbal infusions to soothe the body. Lie in the bath with fillers for no more than five minutes, the water should not be warm, but closer to hot. If the water is too warm, it will relax you and make you want to sleep.

After you lie down in the bath, take a shower, again with hot water, and gradually bring it to cold, so you let the muscles come into tone and start working again. Dry your body until it turns red and apply after shower to hydrate your skin. Do a self-massage, stretch your arms and legs.

We all know that a person's eyes are the mirror of his soul, and reflect all the emotions experienced during the day. If the eyes are a mirror, then the face itself is a reflection of the day experienced. Everything that happens to us is reflected on our face every day, whether it be anxiety or joyful moments or sad ones. Also after work, all problems are reflected on the face. Arriving from work, make cosmetic relaxing face and neck masks. Masks can be bought in stores, or you can make your own. There are a huge number of recipes for homemade masks: cucumber, lemon, potato, and oatmeal, you can list them endlessly, just go to the Internet and choose the right one. Before applying the mask, the face must be cleaned of cosmetics and dirt and steamed so that the skin of the face begins to breathe.

The mask must be done lying down, with the window open. If you make a mask and start walking, firstly, it will drain from your face, and secondly, it will not give any result. Keep the masks for at least 15-20 minutes. After using the masks, the skin on the face feels relaxed, there is no trace of fatigue.

Fatigue affects not only the face, but also the head. To relax your scalp, comb your hair using combs made from natural materials. There are also special massagers that relax the nerve endings of the scalp.

4. The fourth way to recuperate after work is a little activity.

Another one of the ways recuperate after work, load yourself a little with housework to disperse the blood flow through the body. Sit on the edge of a chair or bed, stretch your legs, pull your fingers towards you. Raise your hands up, open your palms and stretch. Then bend over and try to reach your toes with your hands. Performing the exercise, you will stretch your back muscles and spine. Such inclinations are good prevention for back pain.

To get rid of neck pain, do the following: sit straight, straighten your shoulders, and tilt your head alternately, first to the right shoulder, then to the chest, then to the left shoulder. So you knead the tired muscles of the neck and it stops hurting you. After all the exercises done, shake your shoulders, arms and legs. Yoga is considered a good option for relaxation.

In the morning after waking up, be sure to do 15 minutes of exercise. You will be less tired, and you will have more energy to do the work.

Using the fifth tip, you will very quickly be able to restore strength after a hard day. It is very simple and consists only in taking a portion of vitamins. You can buy a complex of vitamins or multivitamins at the pharmacy, or you can make yourself freshly squeezed juice. Fresh juices can be different: carrot, citrus, apple, tomato, berry. If you are a lover of carrot juice, then it is advisable to add cream to it, so vitamin A contained in carrots is better absorbed by the body.

You can drink tea with soothing herbs after work: chamomile, mint, sage, lemon balm, bergamot. You can also add a teaspoon of cognac, it dilutes the blood vessels, and blood flow increases, as a result, you will feel energized faster. Only after fifteen or twenty minutes you can sit down to dinner.

We have analyzed all the ways to restore strength after work. Which one to choose is up to you. All five methods are effective and efficient, but if you don’t have the strength to devote even half an hour to yourself, you can go and go to bed. Sleep is also a great solution to fatigue.

New research confirms what you already know - yes, you do work too hard. Scientists from the Australian National University found that two-thirds of a group of 8,000 people selected to participate in the experiment worked more than 40 hours a week. At the same time, experts have found that if you work more than 39 hours a week, this causes serious harm to your health.

Fortunately, there are things you can do to feel better after a hard day at work. Three surprisingly simple ways to relax - in this material.

As a rule, we hear that television is evil, and television only clutters our brain with unnecessary information (all the same, by the way, applies to computers). However, in the age of technology and smart gadgets, information noise is inevitable, so in one sense or another, each of us has already developed immunity to them. On the other hand, research shows that watching your favorite shows on TV has real health benefits.

Medicaldaily.com cites a 2016 study of 240 women, which found that cortisol (stress hormone) levels were lower in those patients who watched more TV. So do not deny yourself the pleasure of spending 30-60 minutes in front of the screen. Most importantly, don't get carried away.

Get ready for sleep

Doctors remind that a good night's rest (= quality and) is directly related to improved memory, cognitive functions, as well as weight loss. However, stressful overload at work can significantly impair the quality of sleep. Moreover, it may not be obvious: even if you quickly fall asleep and wake up without difficulty, it may remain intermittent during the night, you just don’t remember about it.

Sleep experts recommend practicing relaxing rituals that you will do every night that will prepare your body for sleep. It will be a warm bath, 20 pages of a magic book or 20 minutes on the wave of your favorite radio station - it's up to you. It is also helpful to maintain conditions in the bedroom that stimulate falling asleep, including subdued light (1.5-2 hours before bedtime) and a cool temperature (15-20 degrees).

Stretch

"People who sit at a computer all day and sometimes don't get up from their desk for several hours are at risk for serious health problems," Sharon Heim, MD, tells WebMD. In particular, studies have shown that it significantly increases the risk of obesity, cardiovascular and some chronic diseases. That is why doctors recommend getting up from the table at least once an hour to get the muscles moving.

Additional benefits will provide a few exercises to stretch the muscles of the back and neck. If you do them every day after work, then pain and spasms will not be terrible for you, which means that relaxation will always be maximum.

Quite a lot of people, coming home from work, feel tired, overwhelmed, exhausted. Such an unpleasant state can last for about an hour, and maybe until the morning of the next day. In order to get rid of these unpleasant sensations, you need to learn how to rest and relax after work.

Rules for rest after the most intense working day

1. Summarize the day. After the end of the working day, you need to forget about work until the next morning, when a new working day begins. This exercise helps very effectively: shortly before the end of work, in just a few minutes, sum up the day, remembering all the most important things that happened that day. After that, slowly go home, leaving all thoughts of work.

2. When you get home, take some rest. When you get home, you can’t immediately grab onto household chores. First, change your clothes, lie down for at least a few minutes on the sofa or bed with your legs up, think about something good, dream, remember something pleasant or funny. If you do not give your body the opportunity to switch from work to home, you can become depressed. And getting out of this state is quite difficult, even with the help of loved ones.

3. Take a cool shower or warm (but not hot) bath. Do not rush, listen to your emotions and feelings, feel how the water washes away negativity and fatigue from you, how your strength returns.

4. Get a slow cooker, which will save you time preparing dinner. This device is so simple that even a child can handle it. Just put the necessary products into it and choose the necessary (correct) cooking mode, both the husband and the child of school age will be able to. And the multicooker will cook everything by itself.

5. Don't watch everything on TV. Coming home to immediately watch the news and various TV shows on TV is not recommended, as they incline a person to worry about other people's problems. However, watching a good movie with the whole family is a great relaxation after work.

6. Massage. This is a great way to relax and get rid of fatigue and tension. Ask someone close to you to give you a short massage (only 5-10 minutes). You will immediately feel better. And on another day, give a massage to a loved one yourself, without waiting for a request for it.

7. Do not turn on the computer. There is a huge chance that by checking your mail and browsing your social media accounts, you will forget about the rest, and about everything else, including cooking dinner, activities with the child, etc.

8. Pleasant smells. Light an aroma lamp with soothing essential oil or a scented candle. Pleasant aromas contribute to the fact that a person leaves fatigue, negative emotions and bad thoughts. In their place comes a great mood and joy.

9. Child or pets. Naturally, they require the expenditure of strength and energy, but they bring positive, relieve you of thoughts about work, charge you with a good mood.

10. Family dinner. Communicating with your loved one and children during dinner, you will gain additional energy and strength, you can relax. In addition, you can distribute responsibilities around the house using the rule "Whoever cooked dinner does not wash the dishes."

11. Before going to bed, be sure to ventilate the room and humidify the air if needed. After all, everyone knows that the quality of sleep is much higher in a room with cool air.

Stress can build up, and at the end of a hard day, you probably feel the full effects of overexertion. It is important to be able to relax after school or work. To feel better, it is enough to find ways to use your energy for good, take up interesting hobbies and find relaxation techniques that will help you get rid of stress.

Steps

Meditation and deep breathing

To calm down, breathe deeply. Breathing can soothe and relax. You take a huge number of breaths in and out a day without even noticing it, but most of this breathing is superficial and affects only the chest. With deep and slow breathing, air enters lower, to the stomach.

• Take a slow breath in through your nose, counting to four.
• Hold your breath and count to four.
• Exhale to the count of four, either through your nose or through pursed lips.
• Hold your breath for 4 seconds.
• Take two regular inhales and exhales.
• Repeat first. Pretty soon you will feel yourself calming down.

1. Fight stress with meditation. Meditation is a great way to relieve stress and fatigue, ease symptoms of anxiety and depression, and even reduce physical pain and discomfort. It doesn't matter how you meditate. Even if you just sit in silence, you will quickly experience the positive effects of meditation.

   • Find a calm and quiet place away from annoying factors. Turn off your phone and TV.
   • Take a comfortable position. You can sit on a pillow or on the floor, cross-legged, sit on a chair, or even lie down.
   • Start taking deep slow breaths so that the air descends to the diaphragm (below the chest). Try to breathe evenly.
   • Concentrate on your breath. Think about the sensations of breathing: feel the air passing through the nostrils, how the stomach rises and falls, and so on.
   • If you get distracted by something else or start thinking about something else, try to focus on your breathing again.
   • You can meditate for as long as you like. Set aside time for breathing and meditation in which no one will distract you.

2. Practice self-awareness if you want to feel calmer and more confident in yourself. Self-awareness is a type of meditation that allows you to fight stress, get rid of unpleasant distractions and improve your mood. Self-awareness can be practiced at any time, but it is especially beneficial to do it at the end of a busy day.

   • Concentrate on your breath. Take slow and deep breaths through your nose so that the air descends to the diaphragm.
   • Pay attention to everything that is happening around you. Observe your immediate environment and your senses (sight, smell, hearing, touch).
   • Immerse yourself in your feelings. If you are eating, pay attention to how the food looks, smells, feels and tastes, feel the texture of the food. Chew slowly and thoughtfully.

   Relaxing activities

   1. Read a book or magazine. Reading is a great way to calm down. Reading helps the body and mind relax and prepare for sleep.

      • Try to avoid books and magazines on stressful topics: war, crime, terrorism.
      • Choose books that will help you immerse yourself in a fictional world from the first pages.

   2. Listen to music. Music helps to cope with stress, anxiety and depression. If you need to unwind after a hard day, listen to soothing music. This can be done both at home and in the car on the way home from work or school.

      • Music should be soothing. It does not have to be classical, but if you like this kind of music, you can listen to it. It is important to choose music that will take your mind off your stress.
      • If you don't have a favorite calm music, listen to jazz. Jazz can be both energetic and soothing at the same time, and such wordless music will help you take your mind off the day's worries.

   3. Stay outside. Outdoor sports are a great way to spend time outside, but doing something active is not at all necessary: ​​just sitting on a bench is enough. Nature will help you relax and calm down, especially if you live in a picturesque place.

      • Try to just sit outside. Watch the sunset or just enjoy a cup of decaffeinated tea outside.
      • If you live in your own home and have a porch or summer house, sit there. You can just sit on the grass or in a garden chair.

   4. Take a hot shower or bath. If you feel tense, a shower or bath will help relax your muscles and relieve stress. The water should not be too hot, otherwise you can burn your skin.

      To prevent anxiety from returning, don't think about work. This is not always possible, but at home it is better to forget about work. Someone needs to answer calls and emails, perform certain tasks at home, and these people have no choice, as failure to perform duties can lead to a fine or dismissal. But if you can leave at a clearly defined time and not take work with you, it's best to do so.

      • Don't check work email or reply to emails unless you have to do it at home. In the morning, the letters will be there, and if you decide to do them at home after a hard day, you will only add to the stress.
      • Try not to think about work. It can be difficult, especially if work makes you nervous or if you have an important project to hand in soon, but if you manage to distance yourself from working at home, you will feel much better.

   Sports as a means of dealing with stress

   1. Choose non-competitive sports. You may want to choose a sport or exercise that won't cause more stress. You certainly do not want to return home feeling dissatisfied with yourself or others.

      • If you want to run, run alone. If you like to run in a company, stop competing with other people.
      • Cycling is a great sport, and you can do it alone. You can even replace the car with a bike and ride it to work or school.
      • If you tend to be competitive, choose less intense sports (like Pilates or yoga) that you can do on your own or in a group that aren't competitive.
      • The most important thing is to choose what you really like.

   2. Gradually increase the load. Sports should be a part of life, but you should not overexert yourself without developing the necessary endurance and muscle strength.

      • Giving yourself too much too early can lead to injury.
      • Start small and gradually increase the load. For example, before moving on to running, start walking long distances.

   3. Divide physical activity into parts. Thinking about how to set aside time for sports can be scary. After work, you need to take the time to get home, cook dinner, do housework. However, it is not necessary to allocate large periods of time for sports. You can create a training schedule so that the sport adjusts to your work and home responsibilities.

      • If you can't set aside an hour or two for a sport or aren't physically ready yet, try splitting your workout into several smaller sessions.
      • For example, if half an hour of physical activity is a lot, break your workout into three ten-minute sessions.
      • Try interval training: you will need to alternate short intense loads (60-90 seconds) with long low-impact exercises (running, walking).

   4. Find out what the benefits of exercise are. If you feel energized at the end of the day, the last thing you want to think about is sports, but studies have shown that sports relieve stress by causing the body to release endorphins. This has a positive effect on mood.

      • Sport has the same effect on the body as meditation. It distracts you from problems and forces you to concentrate on a specific task.
      • You should definitely exercise regularly, but you also need to make some lifestyle changes that will help you deal with stress better.
      • Before you start exercising, discuss them with your doctor to make sure that such loads are not contraindicated for you.

   Lifestyle changes

   1. Eat properly and in a balanced way. A healthy lifestyle, including proper nutrition, will help you fight stress and make you feel better. You will need to choose foods that are good for your health and control portion sizes.

      Get enough sleep every day. The amount and quality of sleep affects the body's ability to deal with stress. Make sure you get enough sleep every day and try to sleep as soundly as possible.

   2. Relax without resorting to alcohol or drugs. Many people believe that drugs and alcohol help to cope with stress. The temporary euphoria that these substances cause does allow you to relax for a while, but they can create more problems.

      • Intoxication instead of working through stressful situations can cause an inability to deal with stress in the future. Over time, you will lose the skills to manage everyday stress.
      • If you use alcohol or drugs to cope with stress, you can quickly become addicted.
      • In addition to addiction, alcohol and drugs are also fraught with health problems.
      • Don't look for a quick solution - learn how to deal with stress properly and calm down in healthier ways.

Don't lose. Subscribe and receive a link to the article in your email.

Every day we are faced with a huge number of cases and worries, problems that need to be resolved, obstacles that need to be overcome. All this creates a powerful stream of stressful effects on the psyche, consciousness and even the body. But finding time to rest is far from always possible and not for everyone, especially since we often think that this requires or even a whole day. In fact, for a completely full-fledged and high-quality rest, a short break of 10-15 minutes, spent properly, in a smart way, may be enough.

The main condition for a quick and effective rest is a conscious desire to relax and rejuvenate. So it doesn't matter if you're a teacher or self-taught, running a business or throwing a box in a warehouse, spending all day driving or sitting in front of a computer for hours - if you really want to take a quick break (or want to learn how to do it), you are already halfway to this goal. It remains only to find a suitable technique or technique that would allow you to do this. In this article, we have collected several options.

Effective relaxation techniques

Today you can find a lot of various methods, with the help of which it is easy to quickly relax and normalize your physical and mental state. These include various auto-training, meditation, listening to special musical compositions and others. But often, to achieve a full-fledged effect, it really takes a lot of time, and sometimes even special knowledge and hours of practice. At the same time, there are several simple options that any beginner can master, and this will take a matter of minutes. We have selected four such techniques for you. And then we say that to complete each of them, you need to set aside 15 minutes of free time and find a place where no one and nothing will distract you during these 15 minutes.

Breathing technique

The essence of this technique is that in order to achieve a state of calm and relaxation, you simply breathe. Breathing, as we all know, is the basis of life, and the ability to control it is considered the first and main skill necessary to learn how to quickly relax. Conscious control of breathing distracts consciousness from thoughts, which is also expressed on the physical plane in the form of relaxation of the muscles of the body. Here is the breathing technique we offer:

• take a comfortable position of the body and start breathing through your nose;
• close your eyes and concentrate on how the air passes through the nose;
• take a deep and slow breath and try to feel a slight chill from the penetrating air;
• hold your breath for a few seconds;
• exhale calmly and try to feel that the outgoing air is already warm;
• follow this sequence of actions throughout the relaxation session;
• try not to think about anything else and focus on the process of breathing.

Despite its apparent simplicity, this technique is very effective. uses three powerful mechanisms. First, relaxation is achieved by assuming a comfortable position and closing the eyes. Second, slow breathing lowers the heart rate. Third - by concentrating on the movement of air through the nose, as we said, the consciousness is distracted from all thoughts and experiences.

And one more nuance: if suddenly you need to quickly relax, but there is no opportunity to take a comfortable position, you can skip the first step. With practice, you will learn to abstract from what is happening and relax even in the company of other people and under a variety of circumstances.

Progressive Muscle Relaxation Technique

This technique was developed by the American physician Edmund Jacobson in the middle of the 20th century. He believed that if anxiety or fatigue is accompanied by muscle tension, then through relaxation of the muscles one can achieve calmness and allow the body to rest. Performing this technique, you will need to strain certain muscle groups. At the same time, it is important not to overstrain them, and also make sure that the muscles of other groups do not strain. The algorithm is the following:

• take a comfortable body position (it is recommended to sit down) and take a few calm breaths and exhalations;
• clench your fists and then relax them; spread your fingers and then relax them;
• tighten your biceps and then relax them; tighten your triceps and then relax them;
• pull your shoulders back and then relax them; push your shoulders forward and then relax them;
• turn your head all the way to the right, and then relax your neck; turn your head all the way to the left, and then relax your neck; press your chin to your chest, and then relax your neck;
• open your mouth as wide as possible, and then relax it; compress your lips as much as possible, and then relax them;
• stick out your tongue as far as possible, and then relax it; pull the tongue as far as possible into the larynx, and then relax it; press the tongue to the sky, and then relax it; press the tongue to the bottom of the mouth, and then relax it;
• open your eyes as wide as possible, and then relax them; close your eyes with all your might, and then relax your eyes and nose;
• take a deep breath, and then get some air; breathe normally for 15 seconds; exhale all the air from the lungs, and then exhale some more; breathe normally for 15 seconds;
• gently bend forward in the back, and then relax the back;
• draw in the stomach as much as possible, and then relax it; inflate the stomach as much as possible or strain the abdominal muscles, and then relax them;
• tighten the gluteal muscles and slightly raise the pelvis, and then relax the muscles of the buttocks;
• stretch your legs forward and lift 15 cm from the floor, and then lower your legs and relax them; firmly press your legs to the floor, and then relax them;
• lift up your toes, and then relax them; lift your feet up and then relax them.

Ideally, after doing this exercise, your muscles should become more relaxed than they were before, and your mind should be filled with calm and peace. If this does not happen, repeat the entire procedure. Try not to think about anything and focus only on tensing and relaxing your muscles.

Calming Visualization Technique

Visualization is rightfully considered one of the most powerful tools for working with consciousness. According to some scientific studies, the subconscious mind does not distinguish between real events and events imagined by a person. For this reason, visualized images can have a strong impact on consciousness. Follow this pattern:

• take a comfortable body position and close your eyes;
• take a few deep breaths in and out;
• imagine that you are in a calm, quiet and pleasant place where you can easily relax (for example, on top of a mountain, in a forest, on a beach, or somewhere else);
• keep the imagined image and concentrate on the feeling of relaxation and bliss, try to strengthen it and plunge into it even deeper;
• detail the image, presenting it in all details (the sound of the waves or the singing of birds, the coolness or warm rays of the sun, etc.);
• feeling that it is not possible to plunge deeper into the state, begin to slowly return to the real world;
• open your eyes and breathe slowly for a few minutes.

Visualization may not be easy at first, but the result will get better each time. And to achieve the desired effect faster, read our articles "", "" and "".

Technique for Entering the Alpha State

To begin with, let us recall that the human brain works in different states of attention and consciousness, i.e. at different levels. These levels differ in brain wave frequencies, for convenience, named the letters of the Greek alphabet. The most common classification is:

• Beta waves (from 14 Hz). A state of activity characterized by being awake and thinking.
• Alpha waves (from 8 to 14 Hz). A state of relaxation, which is characterized by relaxation and immersion in dreams.
• Theta waves (from 4 to 8 Hz). A state of deeper relaxation, suitable for meditation and hypnosis.
• Delta waves (up to 4 Hz). A state of unconsciousness and deep sleep.

Scientists believe that it is alpha waves that have the most beneficial effect on the brain and body. Therefore, they are often used in various methods of working with consciousness. Alpha activity itself can be stimulated in various ways, for example, by special audio recordings of binaural beats. But there is also the possibility to enter the alpha state on your own.

This technique belongs to the American parapsychologist Jose Silva, and its algorithm is as follows:

• take a comfortable position of the body and take a few deep breaths;
• imagine the number 3 and say three times to yourself: "three";
• imagine the number 2 and say three times to yourself: “two”;
• imagine the number 1 and say three times to yourself: “one”;
• imagine the number 10 and slowly say to yourself: “I am relaxing”;
• imagine the number 9 and slowly say to yourself: “I am calming down”;
• imagine the number 8 and slowly say to yourself: “I am relaxing more and more”;
• imagine the number 7 and slowly say to yourself: “I am calming down more and more”;
• imagine the number 6 and slowly say to yourself: “my mind is serene and clear”;
• imagine the number 5 and slowly say to yourself: “my whole body is relaxed”;
• imagine the number 4 and slowly say to yourself: “I am so relaxed that my body has become weightless”;
• imagine the number 3 and slowly say to yourself: “I am completely calm”;
• imagine the number 2 and slowly say to yourself: “I am completely relaxed”;
• imagine the number 1 and slowly say to yourself: “I am completely calm and relaxed”;
• slowly say to yourself: "I'm in alpha."

Of course, this technique is somewhat more complicated than the previous ones, but if you master it, you will learn to control the state and work of your brain and induce relaxation at any moment you need. By the way, before we move on to the next block of the article, we want to invite you to watch this short video for deep relaxation (for the best effect, we advise you to take a comfortable body position and watch the video with headphones).

Continuing the topic of relaxation, we offer you some useful tips and recommendations, following which, it will become much easier for you to learn how to relax.

To begin with, here are a few more examples of effective relaxation exercises related to breathing and muscle work.

Simple relaxation exercises

As we have already said, when the human body is in a stressful and tense state, its pulse and breathing speed up. This mechanism is necessary for intensive saturation of cells with oxygen, but this does not always have a positive effect on the physical and mental state. It will be much better if you learn to breathe deeply and calmly. And here are the exercises for this:

• Slowly inhale air through your nose and exhale through your mouth. Inhale should be done in four counts, and exhale in two. You need to do 10 repetitions.
• Follow the previous exercise, but concentrate not only on the count, but also try to relax the muscles of the chest and shoulder girdle. Due to the fact that the diaphragm is involved in breathing, it will become deeper. For one approach, 10 repetitions are enough.
• Lie down on a bed or sofa and place one hand on your stomach. Inhale the air so that the hand is pushed up through the stomach. Keep in mind that you need to breathe through your mouth. Do 10 reps.

When it comes to muscle relaxation specifically, learning to do it on your own will help you rest and recover quickly. A few exercises on this topic:

• Lie on a bed or sofa on your back, straighten your legs. Slowly raise your arms up, and then spread them apart and lower. Try to relax as much as possible for 15-20 seconds. Breathe as deep as possible. The exercise must be repeated 5 times.
• Take the same body position. Lying on your back, slowly, in turn, pull your legs bent at the knees to your chest. Then stretch them out and try to relax as much as possible for 15-20 seconds. The exercise must be repeated 5 times.
• Lie on your stomach. Stretch your arms along the body. Slowly raise your shoulders and head and stretch forward a little. Then return to the starting position of the body and try to relax as much as possible for 15-20 seconds. Repeat the exercise 5 times.
• Stand up and place your feet shoulder-width apart. Clench your fists and raise your hands up. Tighten your whole body strongly, and then relax sharply, allowing your arms to fall down. Stay relaxed for 15-20 seconds. Repeat the exercise 5 times.

Now let's move a little away from techniques and exercises, and let's talk a little about proper nutrition, or rather about products, the use of which helps to relieve stress.

Stress Relief Products

Nutrition is one of the main components of human life, because along with food, all the necessary vitamins, nutrients and trace elements enter the body. And if a person eats properly (by the way, we have), then his body is much easier to cope with tension and stress, and it is much easier for the person himself to relax and rest faster. To increase your body's resistance to negative external influences, try to follow these simple nutrition tips:

• Make sure you include fresh fruits and vegetables in your diet. This is a “live” food that has a beneficial effect on the nervous system and the body as a whole.
• Include fish in your diet. It contains iodine and phosphorus. The first contributes to muscle relaxation, and the second - to maintain a normal hormonal background.
• Eat more millet and buckwheat porridge, nuts and legumes. All of these foods contain magnesium, a natural antidepressant.
• Eat apricots, rye bread, dairy and offal. They contain a huge amount of B vitamins, which increase resistance to stress and stabilize the activity of the central nervous system.
• Don't forget to eat potatoes, sweet fruits and honey. They are a source of glucose, the deficiency of which causes a state of nervousness and tension.
• Drink green and herbal teas. They are rich in antioxidants that remove harmful substances and toxins from the body. The cleaner the body, the easier it is to endure stress and recuperate.

And take note of this small list of products that help calm nerves, relieve tension and increase the body's resistance to stress:

• strawberries, raspberries and blueberries (contain natural antioxidants and vitamin C);
• cereals and cereals (help the body produce serotonin);
• brazil nuts (contain selenium, which has sedative properties);
• spinach (contains vitamin K, which synthesizes hormones that are responsible for stress resistance and good mood);
• apples (rich in vitamin C, iron and fiber);
• dark chocolate (contains the substance anandamine, which causes a feeling of calm and relaxation);
• bananas (contain vitamin B, potassium and magnesium).

And in addition to all of the above, a few more life tips, thanks to which you can make your nerves stronger and better cope with stress.

How easy it is to calm down

These simple actions should be performed at any time when you feel nervous, physically or emotionally tired, exhausted, stressed:

• Change the type of activity. If, for example, you have been sitting at the computer for a long time or writing a report, do some physical activity: go for a walk, go to the store, etc. This will help to distract from the monotonous and routine work.
• Get out into the fresh air and get some breath. Your blood will become more oxygenated, which in turn will make you calmer.
• . Remember that even mild dehydration can cause irritability, distraction, and mood swings.
• . It has a great effect on the psyche: it calms the nerves, promotes inner harmony and relaxation.
• Light the aroma lamp. Essential oils of jasmine, chamomile or bergamot, mixed with water and heated by a candle, will easily calm the nerves and restore vitality.
• Look at nice pictures. If you look at a photo or video of space, mountains or the ocean for at least 5 minutes, you can quickly relax and calm down the flow of thoughts.
• Get out into nature. The beauty of mother earth and fresh air are one of the best ways to relax, relieve stress and put your inner world in order.
• Go to the bath, shower, pool or sauna. Water better than other means relieves fatigue and takes away negative energy. It is especially useful to bathe in a river or sea, i.e. where the water is not stagnant, but is constantly renewed.
• Go for a massage. The specialist will help your muscles to relax, and the body to produce serotonin, which in itself will weaken the effect of emotional stress. By the way, you can ask someone from your family to massage or do it yourself - massage those parts of the body where your hands reach.
• Get creative. By creating something with your own hands, you create the ideal conditions for reducing anxiety and the effects of stress. With the same success, you can go to the cinema or theater, visit a museum or art gallery.
• Start meditating daily for at least half an hour a day. This activity is great for calming thoughts and achieving inner harmony, and with a long-term effect. We have on the site
• Limit your intake of coffee and alcohol, and smoking cigarettes. All this not only dehydrates the body, but also increases fatigue and susceptibility to stress (and this is not counting the well-known facts about the dangers of coffee, alcohol and nicotine).

We also advise you to always consider any events that occur objectively, i.e. not only from my point of view, but in general. All problems are resolvable. What seems difficult or unfair now may well lead to better consequences in the future. Therefore, you need to look at everything from different angles, and also take nothing to heart.

As you can see, learning to relax and quickly rest is not so difficult. Remember that there are two fundamental factors here - this is your desire and knowledge of certain techniques. If you decide to read this article, then you already have a desire, and if you have read it, then the techniques are now at your disposal.

And in conclusion, we bring to your attention another video on the topic of relaxation. Save it to your playlist or browser bookmarks and watch and listen (preferably with headphones) when you want to relax and calm your inner world.

We wish you good mood and positive attitude every day!