Take time to relax
Relaxation changes the behavior of the brain, calms the autonomic nervous system and stress levels, and produces pleasure hormones. When sleeping well, self-confidence is higher. Make sure each day includes more relaxed moments without the pressure to perform. Because we experience things differently, we also find different things relaxing, and what we find relaxing may even change from day to day. Think about what will make you feel good and relaxed today. Perhaps working on developing a hobby? It is motivating to see your own development and focus on non-stressful things. Many relax with exercise: Walk new routes in the neighborhood, run without thinking about anything, or focus on the outdoors to admire nature. Also, a guided exercise or gym visit can relax, and dancing, yoga or ball games with friends can be good ways to achieve relaxation! Baths, saunas and massages are also good ways to restore and relax the body, as well as make the body’s pleasure hormones, endorphins whirl, and ice swimming has many health benefits.
Often, balancing everyday responsibilities with breaks can be relaxing: If you have been looking at the screen for days, try to relax for a while by moving around or listening to music, an audiobook or a podcast. If the hustle and bustle of the day is overwhelming, calm down in silence, try cooking or some other activity using your hands. Sometimes stress makes it harder to relax. Don’t delay making decisions, and if your worries are a hassle, talk to someone or try to take a short moment to address the worry. Try to locate the causes of stress. Whether there are big worries, or difficult people to deal with, could I change that somehow? Maybe the fact that I just take things too seriously because of a hard day adds to the stress? Have I slept and eaten well?
You should pause your day's work: change your sitting position or get up to work while standing; give yourself permission to take a break. Many people like short or longer relaxation exercises such as breathing relaxation, muscle relaxation, imagination exercise, and conscious presence exercise. The exercise can be done even on a bus or train, it does not require much space and is inconspicuous.
Check out Nyyti's Life Skills Course (in Finnish): jakso 7: rentoutuminen.
Relaxation changes the behavior of the brain, calms the autonomic nervous system and stress levels, and produces pleasure hormones. When sleeping well, self-confidence is higher. Make sure each day includes more relaxed moments without the pressure to perform. Because we experience things differently, we also find different things relaxing, and what we find relaxing may even change from day to day. Think about what will make you feel good and relaxed today. Perhaps working on developing a hobby? It is motivating to see your own development and focus on non-stressful things. Many relax with exercise: Walk new routes in the neighborhood, run without thinking about anything, or focus on the outdoors to admire nature. Also, a guided exercise or gym visit can relax, and dancing, yoga or ball games with friends can be good ways to achieve relaxation! Baths, saunas and massages are also good ways to restore and relax the body, as well as make the body’s pleasure hormones, endorphins whirl, and ice swimming has many health benefits.
Often, balancing everyday responsibilities with breaks can be relaxing: If you have been looking at the screen for days, try to relax for a while by moving around or listening to music, an audiobook or a podcast. If the hustle and bustle of the day is overwhelming, calm down in silence, try cooking or some other activity using your hands. Sometimes stress makes it harder to relax. Don’t delay making decisions, and if your worries are a hassle, talk to someone or try to take a short moment to address the worry. Try to locate the causes of stress. Whether there are big worries, or difficult people to deal with, could I change that somehow? Maybe the fact that I just take things too seriously because of a hard day adds to the stress? Have I slept and eaten well?
You should pause your day's work: change your sitting position or get up to work while standing; give yourself permission to take a break. Many people like short or longer relaxation exercises such as breathing relaxation, muscle relaxation, imagination exercise, and conscious presence exercise. The exercise can be done even on a bus or train, it does not require much space and is inconspicuous.
Check out Nyyti's Life Skills Course (in Finnish): jakso 7: rentoutuminen.
Natural well-being
Access to nature does not require a week of hiking or wilderness, but the nearby forests and city parks are good enough. There is no one way to enjoy nature: some like to calm down by sitting on mossy ground, while others like uneven terrain and walking on nature trails or boardwalks. Some enjoy seeing nature: shades of green and noticing details; for others, the forest hum, lapping water or silence from traffic noise is most important.
Movement in nature has been proven to have an effect on our well-being. Your mood improves, stress decreases and the feeling of urgency disappears - just 15 minutes in nature lowers blood pressure. In nature, the symptoms of stress, anxiety and depression can be relieved, and spending regular time in nature helps with weight control. Moving and staying in nature can also contribute to a good quality sleep and mood. Nature acts not only through different senses, but also by the amount of light entering the eyes, which affects the functioning of the human internal clock. In this way, people suffering from insomnia and depression can also benefit from spending time outside.
Access to nature does not require a week of hiking or wilderness, but the nearby forests and city parks are good enough. There is no one way to enjoy nature: some like to calm down by sitting on mossy ground, while others like uneven terrain and walking on nature trails or boardwalks. Some enjoy seeing nature: shades of green and noticing details; for others, the forest hum, lapping water or silence from traffic noise is most important.
Movement in nature has been proven to have an effect on our well-being. Your mood improves, stress decreases and the feeling of urgency disappears - just 15 minutes in nature lowers blood pressure. In nature, the symptoms of stress, anxiety and depression can be relieved, and spending regular time in nature helps with weight control. Moving and staying in nature can also contribute to a good quality sleep and mood. Nature acts not only through different senses, but also by the amount of light entering the eyes, which affects the functioning of the human internal clock. In this way, people suffering from insomnia and depression can also benefit from spending time outside.
You can feel the environment
Emotions related to nature and our environment are called environmental emotions. They can be empowering, such as the energy to solve problems or hope that arises when spending time in nature; but may also be challenging emotions; such as frustration and anxiety. Environmental anxiety, which also includes climate anxiety, means feelings and emotions that arise to a significant extent from environmental problems and their threat. Identifying, accepting, and practicing emotional skills to deal with difficult emotions and thoughts will help in the midst of environmental change. It is good to face and share these feelings together; this makes it easier to cope with emotions and helps you to work towards a more sustainable environment in your everyday life.
Emotions related to nature and our environment are called environmental emotions. They can be empowering, such as the energy to solve problems or hope that arises when spending time in nature; but may also be challenging emotions; such as frustration and anxiety. Environmental anxiety, which also includes climate anxiety, means feelings and emotions that arise to a significant extent from environmental problems and their threat. Identifying, accepting, and practicing emotional skills to deal with difficult emotions and thoughts will help in the midst of environmental change. It is good to face and share these feelings together; this makes it easier to cope with emotions and helps you to work towards a more sustainable environment in your everyday life.
The mind and body need sleep
We know from experience that sleep eliminates fatigue. During sleep, the body's reserves recover from various physical exertions, and in sleep, the brain also recharges its energy stores and processes the day's events. Sleeping restores alertness and perception, and is a prerequisite for memory function. Did you know that sleeping also improves immunity? Even when sleeping poorly, you are more susceptible to catching the flu. A good night’s sleep maintains a good mood and improves self-confidence.
We know from experience that sleep eliminates fatigue. During sleep, the body's reserves recover from various physical exertions, and in sleep, the brain also recharges its energy stores and processes the day's events. Sleeping restores alertness and perception, and is a prerequisite for memory function. Did you know that sleeping also improves immunity? Even when sleeping poorly, you are more susceptible to catching the flu. A good night’s sleep maintains a good mood and improves self-confidence.
Adults need about 7-9 hours of sleep per day. Everyone experiences good and bad nights of sleep, and temporary insomnia is also normal. Maintaining a regular circadian rhythm is important to avoid sleeping problems. The quality of sleep is influenced by the thoughts that go round in the mind, the rhythm and quality of food, movement during the day and relaxation. Too busy a day tunes the body to overdrive, and relaxation can be difficult. If the sleep problems persist for a long time and interfere with life, a solution must be found to the problem. A person suffering from insomnia is constantly tired, does not get refreshing sleep and the resulting fatigue affects their mood.
Use of media affects sleep
Many media sources raise alertness in the evenings, making it harder to fall asleep. Light from an electronic device, such as a smartphone, can block the natural secretion of melatonin, a night-time hormone that helps you fall asleep, and therefore delay feelings of sleepiness. In addition, fast-paced or focused games or communicating with friends may maintain a high state of alertness so that sleep regulation is disrupted and sleep is lost as a result. Social media may also take its toll, causing you to lose sense of time.
Use of media affects sleep
Many media sources raise alertness in the evenings, making it harder to fall asleep. Light from an electronic device, such as a smartphone, can block the natural secretion of melatonin, a night-time hormone that helps you fall asleep, and therefore delay feelings of sleepiness. In addition, fast-paced or focused games or communicating with friends may maintain a high state of alertness so that sleep regulation is disrupted and sleep is lost as a result. Social media may also take its toll, causing you to lose sense of time.
Your own actions can promote good sleep.
Think: Do I feel refreshed or tired every day? Do I fall asleep easily or do I have to wait a long time? Do I go to bed when I get tired? Do I wake up perky in the morning or is it a pain getting out of bed?
It may be worth taking a break from smart devices in the evening, but that doesn’t mean avoiding all types of media. Reduce screen time in the evening, but instead of giving up everything choose a more soothing form of media such as reading or listening to an audiobook, soothing music, or Autonomous Sensory Meridian Response (ASMR) media. You can also filter out sleep-disturbing blue light from smart devices, for example, in the device settings or through various applications. Try to avoid games or pages that maintain a high alert state just before bedtime.
Check out Nyyti's Life Skills Course (in Finnish): jakso 3: Uni.
Check out Nyyti's Life Skills Course (in Finnish): jakso 3: Uni.
|
|
