Good Lifestyle

Meditation can be a powerful tool for Lower your stress levels And increase your feelings of happiness. However, as mental health experts quickly point out, it is not the only Tool, and it doesn't work for everyone. By adding more weapons of mental well-being to your arsenal, you will be able to face these inevitable moments of overwhelming, anxiety or discomfort. Read the rest to learn the 10 ways of experts to feel calm and happy without meditation.

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For many people, art offers a feeling of therapeutic release. Nilou esmaeilpour , MSC, a clinical advisor registered in Lotus therapy , suggests adding a twist by drawing, painting or writing with your non -dominant hand.

"The use of your non -dominant hand obliges you to slow down and focus on the task to be accomplished. This can be a fun and liberating experience, opening new paths in the brain and offering a rupture of routine thinking models" , she explains.

The advisor adds that he can also help you see the world in a new perspective, which promotes more creativity, openness and, subsequently, relaxation.

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Journalization is another tool that can help you feel calm and happy, especially if you Focus on positive while you write.

"Create a gratitude journal with a touch using artistic elements such as sketches, collages or even digital media", advises Brent Metcalf , LCSW, social worker, therapist and owner of Tri-Star Council . "Express gratitude by creative means reinforces positive emotions. While you focus on the things you are grateful and translate them into a visual form, you strengthen the neuronal ways associated with happiness and contentment."

Likewise, Esmaeilpour suggests holding a journal of your Acts of random kindness Also large or small, they can be.

"Challenge yourself to perform unexpected acts of generosity for others," she said. "Actively reflecting on these actions in a newspaper, you strengthen the positive emotions associated with kindness and empathy."

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Imaging yourself in natural environments is another excellent way to strengthen your mood and reduce your stress level. Esmaeilpour recommends finding ways to commune with nature daily, even if you live in a city.

"It has been proven that connection with nature, even in small doses, reduces stress hormones and increases feelings of well-being. This can help you feel more anchored and linked to the world around you, offering a break in the bustle of town planning, "she said Better life .

If a hike in the woods or a swim in a lake is not currently in the cards, Esmaeilpour suggests going to a local park, cultivating a window garden or taking care of Interior plants .

Another way to obtain a dose of a nature at home is to listen to sound recordings of soothing nature, such as the soft rain, the waves of the ocean or the song of birds, explains Metcalf.

"These sounds have a soothing effect on the nervous system, promoting relaxation and reducing stress. Hearing experience transports your mind to natural environments, offering an escape from daily worries," he notes.

Then, Esmaeilpour suggests booking time for the game.

"The game is not only for children; it is a vital aspect of human creativity and relaxation. Building in fun activities can bring joy, reduce stress and reconnect with a way of 'Be simpler and more intuitive, "she says.

Although there is no wrong way to play, she recommends coloring, playing simple games or engaging in playful physical activities such as rope or hula in particular.

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Training can have a huge impact on your mental health, says Jay Trambadia , Psyd, a approved clinical psychologist .

"Regular exercise is linked to the release of endorphins, which are natural mood pushers," he said Better life . "Physical activity also reduces stress hormones and can improve your overall feeling of well-being."

Although everything that increases your heart rate should have an impact, Metcalf says that there is a more beneficial type of exercise than the rest: laughter of laughter.

"This is a technique that involves intentional laughter exercises without counting on humor or jokes," said the therapist. "When you laugh, your body releases endorphins, which are natural mood pushers. Building in the yoga of laughter helps you to free yourself from self -awareness, promotes social ties and triggers real feelings of happiness . "

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If you are looking to feel happy and calm, it is also essential to feed your links with others, explains Trambadia. In fact, according to a 2007 study published in the journal Psychiatry ,, Solid social support networks are crucial both for our physical and mental health.

"On the whole, it appears that positive social support for high quality can improve stress resilience, help protect against the development of psychopathology linked to trauma, reduce the functional consequences of disorders induced by trauma, such as Post-traumatic stress disorder (SSPT) and reduce medical morbidity and mortality, "write the authors of the study.

Positive self -assertions can transform our self -image, making us feel more in peace.

"Our minds believe what we tell them to believe," said Mallory Grimste , LCSW, a mental health therapist Specialized in work with adolescents. "Affirmations are a great way to adjust our thoughts to a more positive or beneficial way of thinking."

Affirmations can also help you "fill the gap" between bad and good feelings, says Grimste.

"An easy way to fill the gap in where we are now where we want to be is to combine validation and affirmations with the words" even if "", she shares.

Here is the model: "Even if (insert an uncomfortable experience or thought), I am (insert the assertion to which you work)." For example, you might say, "Even if I cry a difficult loss, I can always find a joy or a goal every day."

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Grimste says that it is also important to take care of your physical responses to stress when times become difficult.

"This is one of my favorite strategies to feel calmer and happier," she said. "Setting up on your signals or responses from the current body will give you clues to how to appease this answer. For example, when I am upset, my throat becomes very dry and has the impression that there is a bump. Taking a glass of fresh water, my throat relaxes and I feel better. Some other examples of self-paying look at a comfort show, wearing a clothing that feels comfortable, listening to music that puts you in a good mood , And much more. " AE0FCC31AE342FD3A1346EBB1F342FCB

Taking a bad night's sleep can ensure that everything feels more difficult - and the effects can be aggravated if you have chronically mediocre sleep habits. According to centers for disease control and prevention (CDC), most adults should aim Seven to nine o'clock in sleep Per night, although many of us are not of this goal.

This is why experts recommend focusing on your sleep hygiene By fixing regular sleep and awakening times, preparing your room to sleep, eat well, exercising and deactivating the devices early.

"Quality sleep is crucial for emotional regulation. Bad sleep can contribute to irritability, mood swings and a decrease in overall well-being," warns Trambadia.

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The modern world demands that we constantly maximize our efficiency, even in our downtime. For example, you may feel that you are not enough to knit, that you should also listen to a podcast or read the news while enjoying your favorite hobby.

However, Trambadia says that devoting yourself to an activity at the same time can make you feel much calmer and happier.

"Focusing on a task both can lead to a greater feeling of accomplishment and a reduction in stress compared to the multitasking," he notes.