How to reduce mental stress for women!

It is hard to avoid being distressed in our daily life.  As a female, we should know some tips to reduce mental stress.

1. Dismemberment:-
Please list out the things that make you distressed, one, two, three… ,  once you write them out, you may find that it is easy to relieve these so called “pressure”  if you cope with the troublesome things one by one.

2.Use language and imagination to relax yourself:- 
You can imagine that “ I lie on the green grass companied with sunshine and blue sky”, ”I steep in the bathtub comfortably, listening music”. Calm down and relax yourself in a short time, then you can enjoy serene and happiness.

3.Cry out when you want to:-
The Medical psychologists  think  that crying is an effective way to release pressure. Psychologists used to measure blood pressure for the adult. The result is that about 87 percent people whose blood pressure are normal said they sometimes cried while the high blood-pressure one said they never cried.me parks in Australia,you may find that a lot of people hug trees. It is a good method to lessen the mental stress. It’s said that our body will set out “happy matter” when we hug trees, then we will be happy.

5.Put on your favorite old clothes:- 
Wear your favorite old trousers and a comfortable t-shirt ,then your stress will lessen unconsciously.  You know we can remember some wonderful feelings we used to  experienced because of an old clothe.

6. Watch Dracula movies:-  Some British expert advises, people feel stressed because of their responsibility toward work.  At the time when they feel stressed, what they need are encourage and enthusiasm.  Driving themselves to face pressure such as the Dracula movie may be a good way to reduce mental stress and rouse themselves.

Remove loneliness!

How to remove loneliness?Living in the modern civilized society, people are more likely to feel lonely. How to remove loneliness? First of all, it is necessary to understand how the loneliness form

Actually, there are two psychological reasons for the loneliness. 

1:-Firstly, loneliness is the result of personality factors. A British psychologist Exxon holds that there is latitude in personality, one extreme is outgoing, the other extreme is introverted. Most people are either introverted or outgoing. Some psychological researches show that people who are introvert are easy to get lonely. People like Einstein and Newton all belong to this kind of person.

2:-Secondly, most of the loneliness comes from adaptive loneliness, such as the navigator who goes on sea by himself, the alone frontier soldiers and the alone exploration member for field work, they feel lonely because they are away from the interpersonal network. People are social animals, who need the sound social network to gain other’s recognition and favor, in order to achieve psychological and emotional support. And once people leave the familiar environment which they are used to, there will be an imbalance in psychology, which causes the loneliness.

However, we are not helpless in the face of loneliness. Eppley pointed out:  

“Sometimes calling away lonely is very simple, just living socially, raising a pet, keeping the small objects from the childhood or having something to believe in.”

Among them, living socially is to communicate with others, such as to visit neighbors, to take part in community activities.

And keeping the childhood gizmos and pets is also easy to understand. The researchers found that people who are lonely fill in spirit vacancy by keeping pets, gadgets. 

 In order to remove loneliness, he regarded volleyball as friends and gave it a name “Wilson”, and he also talked with Wilson.

In addition, belief helps to remove loneliness. A belief itself let the human spirit to have a habitation; and faith makes people have fixed social groups where each other can have communication of heart.

How to reduce stress:Talk about ways to reduce stress!

How to reduce stress and how to alleviate psychological pressure，complex and changing the face of the outside world，Reduce stress，restore mental balance is more important。Here are some very effective ways to reduce stress methods:

Reduce stress method I：Food vacuum

A recent medical study finds，certain foods can be very effective in reducing pressure. Such as fish oil with DHA，salmon, white tuna, bluefin tuna mackerel is the main source of.

In addition，Selenium can effectively reduce pressure，tuna and garlic is rich in selenium. Vitamins B2, B5 and B6 in the b family relief is a good helper，eat more grains could be supplemented.

Reduce stress method II：Violent decompression

“Take a small ball, you secretly pinch themselves when you are depressed”. United States specifically for male white-collar workers out of service site.

Carry a small rubber ball or tennis, nothing else，experiencing too much pressure just to express surprise squeeze , pinch it themselves，clearly stunned colleagues than pinched necks, we tore hysterically under paper, thumping the table better.

Reduce stress method III：Writing decompression

“Write to trouble.”United States Association for psychological decompression more respected this way，what does writing content？Your pressure experience，Everything on your physical and mental troubles.

Writing is an effect way of decompression ，as long as a pen and paper can be implemented wherever you are.

Reduce stress method IV：Sleep relief

Have a strong energy, to resist the pressure of invasion，sleep is an important guarantee. United States Institute of psychological experts the following unique tips.

If the ambient noise make it hard for you to sleep，to created some “white noise” by yourself ，such as TV drive straight down，cover the annoying noise.

When you’re trying to alleviate the psychological pressure of above methods，you wil restore mental balance，have a relaxed state of mind.

Meditation - Can It Really Help Heal?

Experts extol various different benefits of meditation - not only is meditation an end in itself, it is thought to help improve concentration, lower stress, help a person achieve goals and even help a body heal itself they say. Is meditation really that powerful? While the spiritual and mental well being brought about by the practice of meditation is more readily believed, people tend to be skeptical about the ability of meditation to bring about physical healing. Can the power of the mind actually help promote healing and physical well being?

The Mind and Physical Well Being – What’s the Connection?

Instances of how emotions and feelings affect our physical well being are all round us. Take for example, the fact that fear triggers certain bodily reactions within us and can leave us feeling shaky and physically drained. Also take the example of how grief or unhappiness can have an impact on the appetite – while in some people these negative emotions could trigger binge eating type of behavior, in others, unhappiness and sadness could kill the desire to eat altogether.

How Can Meditation Affect the Body’s Physical Working?

Meditation that involves visualization is thought to be particularly effective to foster physical well being and actual healing. Sometimes described as a form of self hypnosis, this is a meditation device that uses affirmative (positive) imagery to create emotions and reinforce positivity in the mind and hence the body.

The understanding is that we become what we think; that there is a mind-body connect that facilitates this. So when we think of something that has a positive associations for us, this engenders positive emotions and likely triggers the release of certain hormones in the body’s endocrine system; which in turn assists in the healing.

How Does Meditation Impact the Brain?

Meditation is known to affect the body’s limbic system. Advanced practitioners of meditation are able to demonstrate how they can mindfully control body responses such as heart rate, blood pressure and even the body’s ability to regulate temperature.

Clinical studies conducted with seniors found that meditation could possibly prevent the cortical thinning of the brain that is seen to be a part of normal aging processes. In other words, meditation could impact the actual structure of the brain in the longer term.

How Can Meditation Help the Body Heal?

As one expert puts it, meditation can help prevent or lessen the ‘wear and tear‘ upon the brain; a wear and tear that puts the body at greater risk of certain chronic illnesses such as heart disease, hypertension and diabetes.

More and more medical practitioners are using meditation as a supplementary treatment to help patients manage pain and stress. Recovering from alcoholism, drug abuse and other such self harming behavior can be aided by the practice of meditation. Researchers have been able to demonstrate how meditation can help reduce inflammation in the body, which goes directly to healing.

It also helps boost the body’s immune system – a strong immune system helps prevent disease and also helps speed up recovery from illness. While meditation may primarily be recommended for cancer patients as a means to cope with stress and pain, there is some anecdotal data to suggest that eventual outcomes could include prolongation of cancer survival.

How to be happy and how to make ourselves happy!

Happiness is a kind of mood, but also a character. Happy mood appears sometimes, because there are so many factors in life have an impact on our mood, but a happy character can keep us company for a life. Owe it, you will be accompanied with happiness for a life. If you want to culture a happy character, first of all, you must be used to have a happy habit.

1. Have a daydream sometimes:-

  You don’t have to do housework without stop at the beginning of a day on weekend, this habit usually make people maxed out at night, and will influence the next day’s sleep. There is no harm to throw those fussy housework away temporarily, and have a daydream at the morning on weekend. Not to reproach yourself, but to tell yourself with a good conscience,” I have worked so hard in normal times, it’s unblamable to splurge the rest time.”

2. Take some photos everyday:-

Psychologists suggest that, using your camera takes some people and things around you everyday, and records some segments that may be forgotten momentarily. When you unscheduled arrange these photos, you will find that all those details are a kind of nice memories, and you will be happy then.

3. Close to nature:-

  Some researches show that, as we were placed in amniotic fluid at our babyhood, people liked to close to water is inborn. Walking aside the water could make your mind and body relaxed effectually. Even more annoyances, as if among the environment of green trees and rippling water,

you could leave it behind momentarily and let your heart enjoy the appeasement from nature.

4. Read a novel, at the same time drink a cup of coffee:-

 Select a graceful café, take a novel that interests you best recently, choose a place which is near the window, sit down and order a cup of coffee, then read over coffee. You ought to be not strange to this scene, it’s true, that’s the scene of petty bourgeoisie that often appears in films. But what would it matter, let yourself experience the romance in films, you will harvest uncontemplated happy mood.

5. Take part in collective activities:-

Although staying alone is a good way to adjust mood, no need to grudge your rest time, tap off some time to collective activities. Such as climbing mountain, field trip, picnic, song fan’s party and so on. Encourage yourself to take part in some collective activities positively, you will taste the strong power of happiness during the common lark.

Hugging Therapy Healing Art!

Whether we accept it or not, hugs do form an important part of our everyday routine. When we are little, we need hugs from parents as an expression of their love for us. When we get married, we need hugs from our partner and then our kids and this is how it goes on.

Hugging therapy is an intense way of therapeutic curing and well-being. Various researches have revealed the magical effects of hugging on an individual. Let’s explore…

1: The encouraging touch when two people hug raises among them the level of faith and security. This is what makes them communicate openly and honestly about all things in life and thus, lays the foundation for a stronger bond.

2: A hug is known to instantaneously enhance the levels of oxytocin in humans. This hormone helps to do away with the feelings like being left alone or being in anger.

3: If a hug is extended for a longer period of time, it elevates the levels of serotonin within the body. This in turn refreshes mood and makes the person happy.

4: Hugging therapy can improve the immune system of body. While hugging, tender force applies to the lower end of sternum. This pressure along with the heightened emotional levels tends to activate the Solar Plexus Chakra in an individual. This move leads to better regulation of hormones from the thymus gland which is responsible for producing white blood cells within body. WBCs are the cells within body help build immunity to fight against the disease-causing allergens.

5: It is a biologically-linked fact that hugs relax the muscles of body. When people hug, the tension formed in the body is relaxed and if any aches or inconvenience is felt in any part of the body, it is relaxed by the increased blood flow to the soft tissues of the body.

6: Hugs are a silent language in which we can share love and receive love. The flow of love and care from both the ends is equally important. In a stressful daily life, it’s something like a must-get for good well-being.

7: Hugs do get you to the nerves, literally! The response of human skin to hugs leads to the conductance of electrical signals in skin thereby balancing the nervous system state.

8: Hugs are no less than involving in laughter and meditation as they provide an essence of relief to the mind. Getting a hug relieves the mind from getting vague wandering thoughts and brings us back to realize the beauty of the moment. This activity draws in immense flow of positive energies and helps in framing an optimistic outlook towards life while suppressing the noises that deviate the individual from his normal life path.

9: When two people hug, at some level, energy exchanges take place which serves as a big investment in their social bond. It inspires compassion and thoughtfulness for the two in a relationship.

Group Activities!

Here is a list of ideas that I have employed at various times in a mental health setting for groups of adults, children, and teens.

1.  Balanced Ecosystem:-

Discussion: A balanced system is one in which each part plays a role by contributing and taking something so the system can sustain itself.  The same is true within one person, within a family, or within a society. 

Activity: Draw an ecosystem that is familiar to you, such as a beach, forest, ocean, or jungle.  Depict parts of the ecosystem that give and take from each other, such as the water that nourishes animals, and replenishes itself with the rain.  Animals eat plants and also fertilize soil.  Soil receives nutrients from fallen leaves and generates new plant growth.  How does it feel when a system is in balance?  How can other systems keep their balance?

2.  I Will Survive!:-

Discussion: Read the lyrics to the song, "I Will Survive" by Gloria Gaynor.  What is a part of your life that you would like to say good-bye to?  In what way are you a Survivor?

Activity: Play the song while participants stand in a circle.  Sing the song aloud together, adding gestures and movements to send those negative aspects of your life "out the door!"

3.  Call Waiting :-
(adapted from theatre game we played at the West Virginia University Theatre Department)

Pick three contrasting people in your lives that bring out different sides of your personality, such as a romantic interest, a parent, a best friend, a sibling, a teacher or supervisor, or an ex-partner.  Pretend you get a phone call from the first person on your list and begin talking with them about imaginary or real subject matter.  Imagine that you get a phone call from the second person on your list that "beeps in" while you are talking, and you place the first person on hold while you answer the second person's call.  Talk with the second person briefly, then end the conversation and return to the call with the first person.  Then imagine the third person "beeps in" and you again talk to them briefly before ending that conversation and returning to the first person.  End the call with the first person and hang up.  Discuss how the person's body language, voice, attitude, and demeanor changed as they spoke with the different people in their lives. 

4.  Group Journey:-

Facilitator plays relaxing music, such as Native American flute or harp music.  Participants sit comfortably in their chairs with their eyes closed or gazing downward at the floor.  Participants are encouraged to imagine a scene that is relaxing, safe, comforting, and beautiful.  After several minutes, one at a time, each person invites the group to their scene by describing it in second person; for example, "You are lying on soft sand under a warm sun with the sound of waves in the background.  A group of dolphins swim by and you can hear sea gulls passing overhead."  When the first person is finished sharing their scene in as much detail as possible, the next person shares their scene; for example, "You are climbing up a mountain at night under the moon.  The sound of leaves crunches under your feet.  Your heart beats with the feeling of excitement and beauty.  A wolf passes by and looks you in the eye before continuing walking across your path."  When everyone has shared, the facilitator invites anyone to share any feelings that have come up before closing the meditation.  The facilitator encourages everyone to slowly come "back into the room," wiggle fingers and toes, and slowly open their eyes.  Discuss favorite images or scenes that peers described in the group.

5.  Mirroring Sequence:-

Sitting in a circle, the group will mirror the exact movements of each person in the group for 60 seconds.  When it is someone's turn, that person can lead various movements, such as facial expressions, clapping, or standing up, or they can simply sit normally, but the group will attempt to mimic exactly the way the person is sitting or moving, including small movements of feet, fingers, or facial expressions.  When everyone has had a turn to lead, the group divides into pairs sitting facing each other, selecting Partner A and Partner B.  Partner A will lead slow movements with the hands and Partner B will mirror the movements as closely as possible.  Next, Partner B will lead and Partner A will follow.  Notice that the leader has to move slowly so that their partner will be able to follow closely.  If there is time, members can try also limit movements to the legs and feet or to the face. (Mimicking funny faces in slow motion is truly hysterical.)  Each person can also rate their partner as a leader and as a follower on a score of one to ten.  Finally, each partnership will perform for the group without telling the group who is leading or following, and the group will try to guess who was leading or following.  Discussion: Is it easier for you to lead or follow?  Why?

6.  Protect Your Treasures:-

On a blank piece of paper, draw a treasure box that is filled with aspects of your being that are precious, including your Love, your Beauty, your Beliefs, your Dignity or Pride, and your Sexuality.  Draw a boundary around your treasures with various characters outside the boundary who can determine who is trustworthy for you to share your treasures with.  Pick protective characters who are strong, wise, and discerning to help ward off anyone who may try to steal your treasures.

7.  The Red Shoes:-
(from the book, Women Who Run With The Wolves by Clarissa Pinkola Estes)

Copy and read together with the group the story of "The Red Shoes."  (A copy can be found on Dr. Catherine Shafer's blog on Child Development.) Why did the girl become so obsessed with the red shoes?  What was she really longing for?  What could she have done differently at any point in the story to avoid the tragedy at the end?  For example, could she have told the old woman at the start of the story, "Thanks but no thanks, I'm fine on my own!"?   Or could she have made another pair of red shoes for herself that brought you the same joy as the ones she lost in the beginning of the story?  Or could she have run away from the old woman and gone back to the forest?   Depict how you would have avoided the bad ending of the story through artwork and share with the group. 

8.  Labyrinth Meditation:-

Print different labyrinth designs for each person in the group (A google image search will have hundreds of them.)  Each person gets one of the sheets to trace with their finger or the back of a pen or pencil.  Participants are encouraged go as slowly as possible, to sit erect in their chairs, and to breathe deeply in and out, since the labyrinth is a way to practice staying calm and focused through the twists and turns that life brings.  When you reach the center of the labyrinth, trace your path back to the entrance of the labyrinth and repeat until the time is up.  The facilitator can allow five minutes for each labyrinth.  After five minutes, group members can write on a separate piece of paper any thoughts or feelings that came up with that design, including feelings of impatience or relaxation.  Participants pass their papers to the right and repeat the same process with the next design for five minutes, again recording thoughts and feelings between each one.  Finish and discuss.  What was challenging about this activity?  What was enjoyable about it?  Did you prefer the more complex or simple designs? 

9.  Stars in the Night:-

Discuss quote by Stephenie Meyer, "Without the dark, we'd never see the stars."  What are some of the gifts of the dark times in your life?  Paint, color, or draw a night scene with brilliant stars and use words and images in the picture to represent what gifts you have found in the darkness.

10.  Covered and Uncovered:-

Using large pieces of cloth or extra clothing, such as a sweater or jacket, participants are invited to cover parts of their body in a way that increases a feeling of safety, protection, or containment, such as wrapping it around their shoulders, around their waist or hips, or over their heads or face.  Notice how it feels to be hidden or covered from others.  Without bumping into anyone, try walking around the room with your covering, while experimenting with covering different parts of your body.  What felt the most comfortable to you?  What did it feel like?  Next, try uncovering yourself with the cloth in your own timing, such as "flashing" little glimpses of the hidden parts, opening and closing the fabric like wings, or completely discarding the cloth and walking around the room without the covering.  What did it feel like to reveal yourself?  When do you feel safe to reveal yourself to others?  What is the hardest thing for you to reveal to others?