Would you like to learn how to improve your mood in just 2 minutes? At times we may feel stressed and very anxious. Now I will tell you how you can deal with this situation before an important job interview or before a presentation. Our emotions affect our body language. When we feel bad, when we are stressed or anxious, we generally slouch and shrink in our seat. The space we occupy shrinks and we feel the need to hug ourselves. When we feel good, the opposite happens. The space we cover expands, the way we sit changes and we sit more upright. So what does this have to do with our mode? In a study, some ape species display a posture when they feel good and strong, and human beings exhibit the same behavior. Imagine, what is the first move you make when you win the match, when you achieve victory, when you become a champion? Imagine, the same ape species do the same. Well, you're wondering what it has to do with it, right? Let me explain right away. A few minutes after doing this pose, it is determined that the hormones related to strength in the blood of animals go up and the hormone cortisol related to stress goes down. They wonder if this is the case in humans and conduct tests and experiments. People in the first group chose the power stance. The people in Group 2 are those sitting in a more closed chair. Then, their hormones are measured again and it is seen that the stress levels of those in the group sitting upright have decreased and their feel-good hormones have increased. Accordingly, the first thing we need to do in anxious situations is to stand upright and smile.
BREATHING: EXERCISES: How easy would it be if there was a magic wand so that you could relax and relax when you get angry, stressed or worried? Coping with stress is one of the most important problems of today's modern man. At the same time, we are trying to cope not only with stress but also with anger and anxiety. Those who can cope with such emotions are more successful than other people, both in their business lives and in their relationships. Also, their health is better than other people. So how do we say this? We worry and get upset about many things beyond our control. and we get angry. What we will do is very simple. I will talk about a very effective technique that you can apply for 10-15 minutes every day and see serious differences in yourself in about 1 month, and when you make it a lifestyle and spread it over a lifetime, almost even our character will change. I have been using this technique for about 6 years and have seen incredible benefits. In fact, it has become a habit for me now. I started doing it unconsciously as well as consciously. There are numerous scientific studies on the effects of breathing exercises on the brain and body. Generally speaking, there are many types of breathing exercises, videos and articles on the internet. What I am going to write to you are especially the Sufi breathing exercises that I have been using and experiencing for 6 years. It is a breathing exercise used by Sufi whirling dervishes. According to the research conducted at Marmara University, the brain MRIs of whirling dervishes who have been using this exercise for many years are examined and as a result, positive changes in their brain structures are observed. So how do we do it? It is a method that can be achieved by working and doing physical exercise, just like the exercises in positive thinking. Thanks to this method, you will experience immediate relief, and even if you do this regularly and for longer than 10 minutes, you will not get angry easily and you will not get stressed easily. Your inner peace will increase and you will now be able to control your stress and impulses more easily. Sufi breathing exercise; It is an exercise performed through the nose. For this, our nose must be open and you must breathe in for 4 seconds and exhale for 8 seconds. It is a difficult exercise. I recommend you do it lying down at first, but remember, our body will get used to it as we do it. At first, you may fall asleep as your muscles will relax. But then you will get used to it and you will stop diving. You can do this exercise in 4-4 counts at first. It doesn't matter, extend it as much as you can. When we breathe in, we count to 4, and when we breathe out, we count to 8. It's actually very simple, when you do this for 10 minutes every day, even our breathing will start to become healthier. We will breathe deeper and slower and increase our oxygen intake. Feelings about staying calm in our brain You will improve your control skills. In a short time, you will see its effects on both our health and emotional state.
MENTAL IMAGINATION: Another issue in coping with stress is mental visualization or visualization. The crudest term is daydreaming. But it is what we establish by including all the emotions. In other words, being able to smell, being able to visualize colors, being able to relive the emotions that we can feel when we visualize them, and being able to imagine something completely colorful and alive. They first tried visualization with athletes. Electrodes were placed in the brains and muscles of skiing athletes to measure their activity while they were engaged in this sport, and it was observed which cells in their brains and which muscles in their bodies were activated while doing this sport. Then, the same athletes were blindfolded and asked to imagine themselves doing the same sport. Meanwhile, the athletes' brain and muscle activities were measured again. When the two measurements are compared, the same cells are activated in the brain when people actually perform any action. This means that if we focus enough and make a strong visualization, after a while our brain cannot distinguish between what is real and what is fictional and what is a dream, and begins to give the same reactions. How can we use this to be happy; We can close our eyes and imagine where we want to be, which will make us happy, or we can visualize the moment when we reach the goal we want to achieve. If we do this by focusing, our brain cannot distinguish whether it is a dream or reality, and our brain begins to give the same physiological reactions. We start to feel more relaxed, happier, and more motivated about our goal. You can visualize after breathing exercises during the day.
HOW CAN YOU GET RID OF OVERTHINKING? Most of us have hundreds of thoughts from the past going on in our minds. We live with hundreds of thoughts in our minds at every moment and we try to do our job at that moment. The biggest problem for people living in the city is not being able to stay in the moment, excessive anxiety, or fatigue that they cannot understand why. In fact, most of the time one of the reasons for this is fear of the past or the future. Thoughts cause fatigue and forgetfulness in us after a while, and perhaps most of the time, they lead to depressive thinking and anxiety. The thoughts in our minds are either regrets of the past, anger, longings or concerns about the future. Therefore, we cannot stay in the moment.
SO HOW CAN WE STAY IN THE MOMENT? Being able to be in the moment with all my emotions, thoughts, sensations and experiences means being aware of that moment and not thinking about anything about the past or the future at that moment. For example, Ayşe goes for a walk and at that moment, she feels the ground completely with her feet on the ground and notices the sensations created by the wind on her skin while waving her arms. At that moment, she notices the birds singing, the greenery of the trees, the colors of the flowers and the smells. But at that moment he hears the sound of a saw coming to his ear and he turns towards that sound and cuts the branches of the tree. Meanwhile, Ayşe suddenly thinks of the broken saw at home. 'Look, how many times have I told my wife that the saw has been broken for a long time, she did not fix it, it has been sitting in the same place for weeks.' Ayşe got angry at that moment. She is walking but she is not even aware of where she is stepping. Is Ayşe at that moment? NO. Unfortunately, Ayşe is disconnected from the moment and cannot stop herself from thinking about the mistakes her husband made. We can even be clumsy at such times. All this is due to the intensity in our minds. So how does Ayşe walk if she is not in the moment? What does automatic behavior mean? If you do something over and over again, after a while you can do it without paying attention to it anymore. For example, people who constantly use the keyboard can now use the keyboard without looking. So it writes automatically. So why does the brain do this? Our brain tells us that since you do this all the time, then let me make it easier for you. Don't pay attention to it, do it automatically and while you're doing it, you can do other things. This seems very nice at first glance. You can do many things at the same time. But the disadvantage of being able to do other things at the same time is that our awareness decreases. Because, on the other hand, it is not easy to pay attention to something else, and in this case, it is inevitable for us to experience minor accidents or mental fatigue. As awareness has decreased, we look at the events about ourselves and our environment, but we cannot see, we hear but We can't listen. Most of us live our lives in routines, right? We wake up at the same time, eat the same things, go to the same workplace on the same road, do the same things at work or at home, then come home, eat something, do similar things and go to sleep. In this entire routine, we perform automatic behaviors. First of all, we need to realize this. Since I do the same things over and over again, I am in a routine, I just act with my habits. If you want to reduce your stress, improve your ability to stay in the moment, and improve your constantly distracted attention, you can focus your attention with the mindfulness technique. WHAT IS THE MINDFULNESS TECHNIQUE? It is a very effective technique that gathers your distracted attention, gently draws your scattered thoughts back to the moment, and improves these skills. He says, 'When doing anything at any time, pay full attention to your feelings and sensations, observe them as if you were an outside person, and notice them without questioning or judging them, and then accept them.' When I am in any situation, I observe my body sensations, the data coming from my sense organs, my emotional state and my thoughts at that moment, as an outside eye, and I do not judge them at all. When I say judging, when I observe, when a thought from the past comes to my mind, it is not 'God damn it, I went back to the past again', because here again there is self-blame and rebellion. On the contrary, past thoughts came to my mind now. It is necessary to observe myself completely objectively, not to judge, to accept and realize what is as it is. What good will this do? You will be able to understand the benefit of this once you do it. In fact, it is as if the stop button is pressed for other thoughts in our minds, or even the shutdown button is pressed, and your memory is relieved because all other open programs on the computer are closed. You feel as if your mind is empty and you have collected all the negative things in your mind with a broom. In the long term, when you cannot stay in the moment and your thoughts go to the past or future, you can immediately notice this and return to the moment much more easily. Most importantly, you are investing in your mental and physical health. In fact, it is a method that can be applied everywhere. For example, you can apply this technique even while brushing your teeth.
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