Here's how to find your center on turbulent times, according to the therapists.
If he feels that the world is become more stressful , you don't imagine it. According to a 2022 survey Directed by the American Psychological Association (APA), more than a quarter of American adults said they were so stressed that they consider that they "cannot work". A Gallup poll From the previous year revealed similar results: four out of 10 adults said they felt "a lot of concern" in 2021. These surprising statistics reflect the anxieties of a nation besieged by a pandemic and extended political divisions, warming climate, world news, and more. To say that we must all discover how to relax after a long day could be the euphemism of the century.
The good news is that experts say that with the right routine, it can be done. "It is clear that the impacts of the factors of uncontrollable stress are deep for most Americans, but psychological science shows us that there are effective ways to speak and to face this type of stress," said Arthur C. Evans Jr. , PHD, Managing Director of APA.
This is why we talked about therapists and other mental health professionals to discover their favorite ways of relaxing when things become difficult. Read more to learn the 10 best ways to relax after a long or difficult day.
Conscious meditation can be a powerful tool in your quest for inner peace.
"It allows you to focus on the present moment, to promote relaxation, reduce stress and improve mental clarity," said Ryan Sultan , MD, a certified psychiatrist from the Board of Directors , therapist and professor at Columbia University.
Niloufar esmaeilpour , MSC, RCC, seven. Lotus and counseling therapy center , suggests trying guided imaging meditation in particular. "This involves visualizing a peaceful and soothing scene or a series of events," she explains. "The visualization process can help you keep your mind away from stressors and activate the relaxation response in the body. It is an excellent tool for improving mental clarity and reducing anxiety."
Spending time in digital detoxness can also help you relax after a long day, especially if your work requires that you sit in front of a computer for an extended period.
"Allocate specific moments during the week to completely disconnect from your digital devices. Turn off the notifications, avoid screens and opt for certain offline activities", advise Bayu Prihandito , life coach and founder of Life Archite .
There are many advantages to doing so, including mental size, anxiety and reduced stress associated with being constantly connected. "It also promotes interactions and experiences of the real and significant world," adds Prihandito.
Building with your different senses can help you feel more embodied and present after a long day. This can help you achieve a feeling of relaxation, even at your most difficult time.
In particular, listen music that raises your mood Or offering comfort can help you relax, says Prihandito. To go further, try a sound bath - a relaxation technique in which participants bathe in sound waves produced by instruments such as gongs, crystal bowls and Tibetan bowls.
"The frequencies and vibrations of these instruments can influence our brain waves, leading to a deeper relaxation and the promotion of healing," said Esmaeilpour. "Sound baths can help reduce stress, improve sleep and increase mental clarity."
4. Express yourself artistically.
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Even if you do not see yourself as a particularly artistic or creative person, you can always express yourself in this way after a long day.
"Getting involved in creative activities such as painting, drawing or playing a musical instrument can be a therapeutic means of relaxing," said the Sultan. "These activities promote self-expression and can serve as an emotional outlet, helping you treat difficult emotions and reduce stress."
Being outside can have a deep impact on your mental health, improve your mood and reduce anxiety. This is why Sultan recommends taking a Daily walk In nature, which, according to him, is "a relief of proven stress".
"Taking a quiet walk in a natural setting allows you to connect with the environment, breathe fresh air and gain a feeling of tranquility. The walks of nature also promote physical activity, which releases endorphins, increasing your mood more, "he said Better life.
Take a foaming bath, especially the one who integrates aromatherapy - is another excellent way to relax after a long difficult day. The advantages are both physical and mental, says Sultan.
"Perfumes such as lavender, chamomile or eucalyptus can promote relaxation and reduce tensions," he notes. "Hot baths help facilitate muscle tension and create a soothing environment."
Journalization Can also help you, even during your most destabilizing moments. Experts say that there are additional advantages for your mental health and relaxation if you give it a positive turn by focusing on gratitude while you write.
"Writing in a newspaper is a therapeutic way to relax. It allows you to think about your day, express your thoughts and emotions and gain clarity," said the Sultan. "Journalization can help you identify the models, set goals and find solutions to challenges, promote a feeling of closure."
You may not feel relaxed while You train, but moving is one of the best ways to relax after a long day.
"Exercise is a good way to release any tension in your body, while helping your body to maintain or be healthy. The release of endorphins also helps a more balanced mood at the end of the day", explain approved psychologist Angela Izmirian , Phd. "Remember not to exercise too close to bedtime, because unfortunately it can wake you up."
9. Establish yoga and stretch routine.
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In particular, the start of yoga or Stretch practices is yet another way of prioritizing relaxation after a long day by freeing physical and mental tensions. AE0FCC31AE342FD3A1346EBB1F342FCB
"These practices improve flexibility, reduce muscle seal and improve traffic," says Sultan. "The conscious aspect of yoga promotes relaxation, while physical movement increases the release of endorphins, which can raise your mood."
Finally, Izmirian suggests taking 10 to 15 minutes from the end of your day to get significantly involved with someone you love. It could be your partner, children, family members or friends.
"The connection is enormous for our mental health and helps us to feel that we are not alone with our difficulties. It also brings people together and may have the impression of strengthening your link with your person rather than letting him escape in all the tasks you need to do, "she said Better life.
By walking time for people who count the most - and putting your obligations aside - you will almost certainly feel more relaxed at the end of the day.
