Saturday, August 13, 2022

How To Relax Your Brain

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Resisting Isnt Always The Answer

How to RELAX YOUR MIND with 1 simple trick? â?ï¸?â?ï¸?

Embrace and accept the way your brain works. Trying to put a full stop to your thoughts will never work that resistance often contributes to our internal battles and anxiety. In understanding our brains more, we empower ourselves to make conscious and aligned thought choices every day.

Try EFT tapping, which helps the brain step out of fight or flight mode and instead activates the parasympathetic nervous system, which is associated with calm and stress reduction. Taking an opportunity to pause and consciously breathe can also do wonders to quiet the mind, as can meditation being conscious of our thoughts with no judgement.

Maintain A Consistent Sleep Schedule

Going to bed and waking up at the same times each day is one of the pillars of sleep hygiene those guidelines sleep docs recommend for ensuring a good nights sleep. It helps the mind, too. If you try to go to bed early, when your brains not ready to sleep, it will focus on other things, Breus says, which keeps the brain excited and awake.

Attend To Your Restlessness

Could your inner restlessness be trying to tell you something? Do your thoughts and worries follow a pattern? Consider gently inviting them in for a change. Learning to sit with your thoughts and reconnect with your intuition can be especially valuable with ADHD in the picture. Our hypersensitivity and emotional dysregulation can sometimes lead us off course and plague us with self-doubt, which is why its important to train the skill of recognizing when something feels right or wrong.

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How To Relax Your Mind

Anahana June 30, 2021

Anxious thoughts, worries about the future, regrets about the past. Tension and stress have a unique way of infiltrating our minds and overwhelming us. Managing stress and modern life stressors can be challenging.

Fortunately, there are relaxation techniques and practices you can introduce into your daily life to help calm your mind and find peace, event in the time of struggle.

Take Action Any Action

How to relax your mind through visualization and visual thinking

If we know that we have the tendency to live in our heads, then sometimes taking the smallest step forward can be enough to quiet our thoughts, worries, and anxieties.

Staying in the rumination zone leads to procrastination, perfectionism, guilt, imposter syndrome or believing were unable to do anything. But taking any action often leads us out of this zone. Action, in many ways, is the antidote to a busy mind. When our focus is away from our automated thoughts, we can pour more focus, love, patience and creativity into the things that matter. The more we access this, the less space we have to overthink negative thoughts.

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Chomp Some Chewing Gum

Maybe youre stuck in annoying traffic, frantically cleaning the house before your in-laws show, or hammering out that final term paper. Chewing gum is an easy way to keep the stress monster at bay while potentially boosting your mood and productivity Allen AP, et al. . Chewing gum: Cognitive performance, mood, well-being, and associated physiology. DOI: 10.1155/2015/654806 .

How Can You Relax Your Mind And Body

There are lots of ways to relax. Some ways are designed to relax your mind and some to relax your body. But because of the way the mind and body are connected, many relaxation methods work on both the mind and the body.

You may want to try one or more of the following relaxation tips to see what works best for you.

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Your Brain Wants A Dopamine Rush

Some people with low levels of the neurotransmitter dopamine, which is commonly seen in people with ADD/ADHD, tend to be excitement-seeking and conflict-driven. For these people, relaxing is just another word for boring. Big thrillswhether they come from bungee jumping, taking a spontaneous road trip, or even having an argumentboost dopamine in the brain. Sursok, whose brain SPECT scans showed activity patterns typically seen in those with ADD/ADHD, says she sometimes finds herself searching for that dopamine rush by creating conflict in her close relationships. Things will be going really well, and Ill be having a great day with my husband and then something will trigger me, and I will go straight to getting that feeling up, getting my heart to palpitate.

Relaxation Rx: Boost dopamine in healthier ways to reduce the need to seek excitement or conflict. You can increase the neurotransmitter naturally by eating a higher-protein, lower-carbohydrate diet and taking nutritional supplements like green tea, rhodiola, and ginseng.

Focus On Your Breathing

How to Relax Your Mind | Stress Management

Learning to breathe more deeply can help you feel a lot calmer. It takes just a few minutes and can be done anywhere.

  • Breathe in through your nose and out through your mouth. Try to keep your shoulders down and relaxed, and place your hand on your stomach it should rise as you breathe in and fall as you breathe out.
  • Count as you breathe. Start by counting ‘one, two, three, four’ as you breathe in and ‘one, two, three, four’ as you breathe out. Try to work out what’s comfortable for you.

You can find more details about this exercise on the NHS website.

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Dont Be Afraid To Say No

We all have certain work, school, or home responsibilities we cant avoid on top of commitments to friends and family. Trying to do everything or make everyone happy can run you dry.

Saying no can be difficult. You might even want to take on extra responsibilities at work to prove your worth, especially if youre seeking a raise or promotion. And who doesnt feel bad about having to turn down a loved one asking for help?

But remember: Youre just one person. Its simply not possible to support everyone in your life all the time. Support your own needs and practice saying no when you dont feel up to helping out or if youre already burdened with other projects or tasks.

If you regret not being able to help, you can always soften your refusal by saying something like, I wish I could help, but Ive got a lot to deal with right now. Please keep me in mind if you need help in the future.

See your healthcare provider if:

If your symptoms seem more physical than emotional, it may help to start by talking to your primary healthcare provider, who can help you narrow down a possible cause.

If youre dealing with mostly mental health symptoms, consider talking to a therapist or asking your healthcare provider for a referral. Even a few sessions with a mental health professional can help you better understand your mental exhaustion and come up with ways to combat it.

Stay On Top Of Stress

Managing stress is easier said than done, but making an effort to clearly understand the underlying causes of your stress can be a big help.

When you consider every item on your to-do list and think through every stressor filling your mind, youre often better able to recognize just how many things are crowding your brain and contributing to mental exhaustion, MacCutcheon says.

She asks clients dealing with mental exhaustion to acknowledge everything on their plates even minor things, such as making a doctor appointment or shopping for a birthday present.

You cant always eliminate every stressful thing from your life, but these tips can help you keep your stress from completely wiping you out.

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You Fuel Your Brain With Distressing News

If youre hooked on watching or reading the news, youre basically feeding your brain a steady diet of disturbing deaths, disasters, and divisive politics. Youre flooding your mind with toxic thoughts that activate the brains fear circuits, making you feel chronically anxious and afraid. Its hard to relax when youre constantly on edge and your brain is seeking out the next impending disaster around the corner.

Relaxation Rx: Limit your media consumption and subscribe to news outlets, such as the Good News Network, which specializes in highlighting the positive things that are happening in our world.

Anxiety, depression, PTSD, and other mental health issues cant wait. At Amen Clinics, were here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.

Avoid Taking Many Decisions On The Same Day

Poster PDF: Top tips to relax your brain  ReachOut Australia

According to a very interesting study published in the journal of Scientific American, our brain works in a weird way when it comes to decision making. The study explains that with a very nice example:

Suppose that you go shopping in the morning and then for lunch. After lunch you put yourself the dilemma to eat sweet or not. If in the afternoon you are invited to choose between two job offers, you may choose the wrong job just because you avoided the sweet!

Our will, patience and decision making obviously work in strange ways, so the best thing to do is to separate the decisions we take, or just wait until the next day to give ourselves a chance to think more rationally and calmly.

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How To Relax And Unwind

Whether at work or home, we sometimes simply need to step aside and find ways to relax, and engage our minds in relaxing things to do. How we unwind is different from person to person. We all have our ways to chill. For some, this could mean stepping out for a few minutes and taking a pleasant walk. For others, it could be playing some type of sport, instrument, doing meditation, yoga, or breathwork. Some just learn how to chill out by watching their favorite TV show or corking up a bottle of wine.

The important part is that we all find the ways that work for us and allow us to, calm down, unwind and enjoy wellness, and self care moments. Falling back onto relaxing things to do will help us learn how to relax.

The Real Reason Your Mind Wont Relax

Human beings are biologically programmed to learn. Were wired for growth and love to master things. As a high achiever, youve taken that to new heights and:

  • Have chosen a demanding profession.
  • Strive to do your best .
  • Value both productivity and efficiency.
  • Believe that mastery requires you to push yourself as hard as you can .

And so your calendar is always full and you rarely have time to rest. Resting doesnt feel productive, does it? Which is the real problem.

But ask yourself if thats really true. Because mastery is about being skilled and in command .

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How Can I Stop Overthinking

To stop thinking so much, practice mindfulness meditation regularly. Ten minutes of meditation practice each day can make a difference in your focus and concentration, allowing you to shift your attention when you begin thinking about things you don’t want to ruminate on.

In some cases, distractions can be helpful as well. Just be sure to choose healthy distractions, and dont rely on them to keep you from thinking about anything serious. Distractions can be helpful in specific situations when you simply cant get yourself to stop obsessing about something.

If, for example, you find that its difficult to stop thinking about a recent breakup, try distracting your thoughts by spending time with friends, volunteering, exercising, engaging in favorite hobbies, or developing new hobbies.

Ten Activities To Give Your Brain A Break

How To Relax Your Mind When You Feel Stressed If You Can’t Meditate

With new headlines hitting the internet every hour, it can be hard to take a real break from everything that is happening. While it is good to stay informed and aware, it is also important to give your brain a break from all the stress.

First, know that the stress you are feeling right now is normal and you are not alone. However, reducing your stress is one of the most helpful things you can do to improve your physical and mental health. In addition to eating well, drinking enough water, and getting enough sleep, these activities are great ways to take a short mental break and get your mind away from the pandemic.

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The Calm Brain: The Neurology Of Stress And Calm Or ‘how To Relax Without Drugs’

Imagine driving your car using only the gas pedal, never the brake? To slow down, you’d ease up on the gas or tinker with the fuel injection. To improve performance, you’d mix in additives to the fuel. On the occasions you do use the brake, you forget to ease up on the gas, so you are speeding up and trying to slow down at the same time. Sounds crazy-making and completely inefficient, doesn’t it? Over time, we’d run down this car, destroy its machinery.

The sad fact is, that in modern life, we run our bodies much like this car. Our bodies have a hard-wired system for stress and speed, and an equally powerful built-in system for relaxation and quiet. Just like with our car analogy, appropriate use of the right system gets us to our next life destination faster, more efficiently, without burning out our bodies. Using your hard-wired calm system gets you to a state of optimal mental efficiency, gets you into your “zone.” In my new book, A Calm Brain, I explore this system.

To Calm or Not to Calm, That Is the Question…

The Vagus Nerve

For more by Gayatri Devi, M.D., .

For more on the mind, .

What Is Brain Chatter

A lot of the time, our inner voice serves us well we can work through a problem and move on, Ethan Kross tells Inverse. If we find that we access that inner voice and we start getting stuck, it turns into chatter.

Kross is a psychologist and a professor at the University of Michigan who studies emotions and self-control. He is also the author of Chatter: The Voice in Our Head, Why It Matters, and How to Harness It.

Chatter, Kross explains, arises most often when you find yourself perseverating on a problem. You can’t stop thinking about a problem and the way you’re thinking about it isn’t improving the way that you actually feel and doesn’t allow you to move on with your life, Kross says.

Common and maddening, chatter isnt unstoppable. Kross has discovered simple techniques that can help you master your inner voice and keep chatter at bay.

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How Can I Calm My Mind While I Sleep

Sleep disorder is a common health issue affecting millions of people around the world. The truth is that anxiety and stress often come hand in hand with sleeplessness. Whether bad sleep is caused by anxiety and stress or vice versa is up for debate and may vary from person to person.

Still, one thing is for sure: Calming the mind can significantly benefit your sleep if you typically experience sleep issues. To prolong a deeper state of sleep, try these mind relaxation tips:

  • Try a short meditation session before bed.

  • Listen to white noise or nature sounds as you doze off.

  • Do 5 to 10 minutes of yoga next to your bedside before sleep.

  • Try to practice mindfulness as you fall asleep .

  • Listen to a recorded guided meditation before bed.

  • Develop a nighttime routine in which you shut off all devices, dim the lights, and change into your pajamas approximately one-half hour before you intend to fall asleep.

Best Brain Exercises To Make Your Brain Sharper

8 Ways to Relax Your Mind During Stressful Times

As you age, your brain will start to decline. Fortunately, practicing some brain exercises every day can help delay that decline from happening. There are many ways you can keep your mind sharp and healthy, such as learning a new language or practicing guided meditation. The following list of brain exercises can help improve your mental performance with little effort or strain, so you can confidently practice this form of self-care today.

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What Do You Do If Mental Exercises Arent Enough

Mental exercises can aid you in your attempts to sleep, especially if your struggle with sleep is rooted in anxiety or other types of racing thoughts. However, conditions such as insomnia or sleep apnea might make sleep difficulties persist despite the mental exercises that you try. Speak with a Baylor St. Lukes Medical Group primary care physician to find other ways to get to the bottom of your sleep difficultiessuch as taking a sleep assessment and referral to a sleep center.

How To Relax The Mind And Body In 4 Minutes Or Less

  • Splash cold water on your face.
  • Reach for the chocolate.
  • Pick up the phone.
  • Stay motivated.
  • Rough day?” We’ve all gotten that question when we greet a friend or loved one after a tough stint at the office. In fact, the American Institute of Stress cites several studies naming work-related anxiety and fear as the leading source of stress among adults.

    Salespeople know their jobs can be especially brutal. Quotas, deadlines, and activity boards compound ordinary job stress and risk turning a bad call, missed number, or even a well-meaning loved one into a trigger for a frustrated remark or angry outburst.

    But before you launch into your significant other or attempt to lift your spirits with a season of “Black Mirror,” relax and reset with a few of these techniques to unwind and manage stress in four minutes or less.

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