Good Lifestyle

It's not just you: the times are difficult. The daily developments surrounding the coronavirus epidemic all have worried feelings, worried and stressed sometimes, even though vaccines open America. The good news: there are simple things you can do to feel better quickly. First, turn off the news from the television. Then read this list of expert advice on how to get through a difficult day. Continue to readand to ensure your health and health of others, do not miss theseSymptoms that everyone needs to know during this pandemic.

An incredibly effective anti-anxiety tool is your own breath. Practice deep breathing: breathe for a number of four, then for a number of four. You relax almost immediately.

Distract a stressful day taking a ten-minute break to do something relaxing, like stretching, meditating or walking.

Remember that this difficult day is just one of many - and it will be easier to come.

When you are stressed or anxious, you can feel completely alone. Remember that you are not.

"Maintain a normal routine as you can possibly," saysSteven Rosenberg, Ph.D.,a psychotherapeutic and behavioral specialist in Philadelphia. "It's easier to deal with everything that happens. But you have to be realistic. When you are stressed, it can make things more difficult to do. Be patient with yourself, leave enough time to move forward Things, but a calendar is important. "

"Escape a little, if you can, through a beautiful music or meditation," says Rosenberg. "Learn to erase your mind can really help you cross a period of stressful time, whether this pandemic or a difficult period in your life."

"Everyone is stressed, life changes, but it will happen at some point in the future, and life will come back to normal," says Rosenberg.

Take the time to socialize with your friends and family. Isolation is only stress and anxiety.

Exercise reduces stress hormones in the body and helps release endorphins, chemicals that naturally improve your mood. Even a quick walk around the block can help.

"Sometimes difficult days can explode your mind to the past or to catapult in the future - choose your poison," says Jacob Kountz, a marriage and a family therapist in Bakersfield, California. "Full consciousness is a technique that tries to put the brakes on this process to slow down. This can be realized by taking a few minutes of your day to note what happens in the present so that you do not have to do Time traveling. "

Start in a quiet location. "Start focusing on what's going on in your body: your heartbeat, what a warm you could be, and even feeling your fingers rubbing together," says Kountz. "In addition, you will notice itinerant thoughts in your mind at the same time. Note the thoughts and let them out of your mind without judgment."

"I highly recommend the CALM application for daily meditation, excellent discussions on self-development and sleep stories to help manage symptoms and pass through difficult times," saysHaley Nedich, LCSW, a Florida-based therapist.

RELATED: The case # 1 of diabetes, according to science

"Difficult days can become heavier if our thoughts are inclined to negative emotions," says Kountz. "Sometimes these negative emotions develop from thoughts considered useless or irrational. A good basic rule when it comes to automatic negative thoughts of Pesky, put them in trial."

He explains: "Take a piece of paper and make two columns. Start writing every negative thinking in the left column. Let's say the first thought is:" I will never have seen my friends because of this coronavirus. "Now , go to the second column and defy the thought by placing it during the test. Ask yourself: 'Is it really true that I'm goingnever Return them again? Where are we just going to be separated for the moment? With enough practice, some thoughts can help you get through more difficult days. "

"You want to stay as positive as you can possibly in case of stress," says Rosenberg. "Look at the positive self-discussion daily. An affirmation I'm doing every day is:" I am grateful, grateful and grateful for everything I am. "And that's all that makes me my friends, my family, my loved ones, my pets, all that is part of it."

If you are looking forward to something going on in the news, turn off the TV channels and do not spend the day on the press sites. Stay informed by checking a few times a day.

"When you are at the moment, you do not live any negativity of the past and you would not anticipate any negativity of the future," says Rosenberg. "You are at the moment, and in the moment, you have control of what you do now."

"Take a little time, even if minimally, to enjoy a rich breakfast, lunch and / or dinner," saysMatt Glowiak, Ph.D., LCPC, a therapist and professor in New York. "Homemade meals are usually healthier, but also raising happy neurotransmitters such as dopamine and serotonin."

RELATED: This supplement can increase your risk of cancer, tell experts

Put on a favorite comedy show or watch YouTube videos. Laughter diminishes stress and increases endorphins, these-good hormones that activate the opioid receptors of the body, which decrease the discomfort.

These can help relax and put yourself in a positive state of mind. For example: Close your eyes, take three to five deep breaths and imagine your body filling white light.

Music can help you get out of stressful moments. Turn your favorite playlist on Spotify or Channel on Pandora.

RELATED: 9 daily habits that could lead to dementia, say experts

"Our lives are in any case exceeded, so in times of crisis, we must double," says the coach of lifeAndrea Travillian. "For me, it sounds like sprinkled activities throughout the day. So I'm going to take a meditation break, a short walk or a bathtub. Whenever I feel afraid, I cut myself."

"If you feel some of your stress come from what you consume on news sites and social media, take 24 to 48 hours - even a few days - for a new and social media quickly," says the coach of lifeStacy Caprio. "You can take this time to take care of yourself physically and mentally, and to recharge from the news dam that you would have before."

RELATED: Cause No. 1 of obesity, according to science

"Tell yourself, it's a moment in time and what can I learn from it?" SaidLynn Berger, Authorized Mental Health Advisor and Career Coach in New York.

"Sometimes difficult days are filled with thoughts that do not help us and do not prevent us," says Kountz. "Unnecessary thoughts may look like something like", I'm not strong enough to handle that. "Take the thought and now add a little space. It can look like replacing the original thought of 'I'm not strong enough to handle that," With "I have not thought of not being strong enough for Manage that. "This adds space between you and the belief and make it less personal. "

"Another great way to go through these difficult days more difficult is to try toImprove your global sleep schedule, "says the doctorAnna Cabeca, do. "Do it by making a point for at least seven hours of sleep one night."

RELATED: Signs you get one of the "most deadly" cancers.

During periods of crisis - like pandemic coronavirus, things may seem out of our control. But that does not mean that we are powerless. "This is what I have noticed when it comes to what seems to be always in our control: how many news you look, your perspective and your attitude towards the present, how are you going to practice what the CDC suggests, the way You can cope with difficult days, practicing things at home that are significant and that the list can go on-if you allow it, "says Kountz." Days can become easier once we are able to focus on what we can control rather than what we can not. "And to cross the healthiest life, do not miss:This supplement can increase your risk of cancer, tell experts.