latihan
meditasi
podifikasi
buku elektronik
The Fast Facts
- It doesn’t matter if you are writing, drawing, producing a piece of art, breathing life into your emotions by means of art can only help to unravel and unload in a strictly healthy way.
- Make a list of the songs that bring you joy and help you get energy, and let the music play whenever you feel the need to improve your mood.
- A simple 15-minute walk can already cause an increase in the release of endorphins and a decrease in stress and anxiety.
Kita semua tahu betapa buruknya rasanya dan bahwa itu adalah pengalaman yang benar-benar universal, tetapi haruskah kita mengalami depresi sepanjang hari? Apakah ada cara cepat dan efektif untuk mengubah suasana hati kita dan membuat kita merasa lebih baik? Artikel ini akan menyajikan 10 strategi ilmiah dan profesional yang dapat digunakan siapa pun untuk meningkatkan suasana hati mereka saat merasa sedih.
Tingkatkan suasana hati Anda secara instan dengan 10 cara sederhana.
1 bergerak.
Telah terbukti secara ilmiah bahwa aktivitas fisik adalah pendorong suasana hati yang luar biasa. 15 menit sederhana berjalan can already cause an increase in the release of endorphins and a decrease in stress and anxiety. In the words of Dr. Sarah Johnson, a psychologist who works with mood disorders, “Not only does exercise let out neurotransmitters such as dopamine and serotonin, hence, empowering your mood instantly but it also helps you feel positive.” “Exercise is essential in creating a healthier life,” Dr. Johnson adds.
2 Berlatih syukur.
Think about three things in life that you are thankful for and then spend a few moments reflecting on them. One way of being thankful in life relates to keeping a gratitude journal. Dr. Emily Wong, a psychotherapist with over 15 years of practice, explains how “focusing on what you have by expressing gratitude can influence your perception of the good things in times of adversity, as well as increase your happiness”.
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3 terhubung dengan orang lain.
batin health is dependent on interpersonal relationships. Call a friend or a relative, even though it’s just for a moment. Such emotional ties can provide support, objectivity, and a feeling of being in the right place. Dr. Mark Chen, an expert in mental health, reveals that often “people have no idea that the relationship with a good listener.
4 Berlatihlah perhatian.
kegiatan kesadaran, termasuk Napas dalam, meditation, and body scans, are powerful arsenal that can be effective in keeping your attention at the present moment and maintaining a calm state even if negative emotions keep hounding you. Through mindfulness, a person is taught the skill of being a watcher of his own inner world without criticism and learning how to answer more constructively to feelings and thoughts. Dr. Lisa Patel, a mindfulness coach, is very clear in this regard: “Mindfulness does not mean not having negative emotions; it’s about creating a different relationship with them.”
5 terlibat dalam hobi.
Keep yourself busy with your favorite pastime. It could be a good way to stay away from unnecesary thoughts, and give yourself a feeling of having done something. No matter if it is painting, gardening, or playing a musical instrument, it can be a wonderful escape from the troubles and raise your confidence. Dr. James Lee, a psychologist, mentions, “Hobbies set a feeling of purpose and mastery, that are the cornerstones of mental well-being.”
6 mendengarkan musik.
It is a well-known fact that music has the ability to create a great influence on our emotional state. Make a list of the songs that bring you joy and help you get energy, and let the music play whenever you feel the need to improve your mood. Dr. Rachel Adams, a music therapist, “Music triggers the part of the brain that deals with rewards thus stimulating the production of chemicals like dopamine that give a user that feel-good effect.”
7 menjadi kreatif.
When you are expressing yourself creatively, the process is usually very healing. It doesn’t matter if you are writing, drawing, producing a piece of art, breathing life into your emotions by means of art can only help to unravel and unload in a strictly healthy way. Creating movement therapist, artist, and therapist Sarah Turner shares: “Creativity provides the possibility to carefully deal with difficulties and be able to affirm our inner self.”
8 Berlatihlah berbelas kasihan sendiri.
It is important to be nice to yourself, especially when you don’t feel well. Give yourself the same care and understanding that you would offer to a friend who needs it. According to Dr. Michelle Carter, a self-compassion coach, “Self-compassion is to be open with you your pain and also to be kind to it while at the same time realizing that this is an inherent nature of human beings.”
9 tertawa.
Obat terbaik sebenarnya adalah tawa. Tonton beberapa film komedi, baca novel lucu atau bergaul dengan seseorang yang membuat Anda tertawa. Tertawa mengurangi stres dan menurunkan hormon stres dan juga meningkatkan sistem kekebalan tubuh. Menurut komedian dan aktivis kesehatan mental John Smith, humor dianggap sebagai cara yang kuat untuk mengatasi masalah kehidupan.
10 mencari bantuan profesional.
If you are persistently sad or anxious, schedule an appointment with a mental health professional without any hesitation. Therapy, medications, and other forms of treatment can be the best tools that will guide you through the darkness and give you all the necessary support to make the necessary changes to a happy state of living. Dr. Samantha White, a psychiatrist, stresses, “There is no embarrassment in requesting assistance when you need it. Your mental health care is just as important as your physical health care.”
garis bawah.
Merasa buruk benar-benar normal tetapi seharusnya tidak merusak seluruh hari Anda. Anda dapat langsung meningkatkan suasana hati Anda dan membangun keadaan kesejahteraan yang jauh lebih sehat dengan mengikuti teknik yang mudah dan praktis ini secara terus menerus. Ingat, Anda memiliki kekuatan untuk menjadi penguasa emosi Anda dan bereaksi dengan baik terhadap aspek kehidupan yang mengganggu. Karena itu, tarik napas dalam-dalam, dan tersenyumlah, karena ada banyak hal baik di depan.
