Home relaxation. How to create a relaxing atmosphere | Psychology of life

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Throughout our lives, stressful situations regularly happen to us; we experience emotional stress, which also affects our physical condition. Sometimes it can be difficult to calm down and relax, but circumstances require urgent focus.

Let's look at simple and effective ways to quickly emotionally relax and find peace of mind, which will help you out at a crucial moment.

Fragrant bath

1. Head pillow and Epsom salts

Often, tension and bending of the neck, resting on a hard side, prevents you from relaxing the muscles of the body. Place a special pillow under your neck. You can roll up a regular towel and tie it with a ribbon to prevent it from unraveling.

Pour 1 cup of Epsom salt (magnesium sulfate) or sea salt into the bath. Mix 2 drops each of aromatic oils of mint, eucalyptus and rosemary with 1 teaspoon of vegetable oil (olive or canola). Apply the mixture under running water. You can pour a glass of salt into the bag and add 2 tbsp. spoons of dried mint, eucalyptus and rosemary and put in the bath. Or buy bath salts that contain these herbs or ginseng.

A warm bath and Epsom salt accelerates blood circulation and actively relaxes muscles. Peppermint aromatic oil also works.

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2. Music

Slow and calm music will help relax not only your muscles, but also your brain, which is overloaded with information.

3. Healing scents

Mix 5-7 drops of lavender or ylang-ylang oil with 1 teaspoon of vegetable oil (olive is ideal). Pour the mixture into the bath under running water. Alternatively, place a handful of lavender or chamomile flowers in a sock, tie it, and toss it into the bath. You can simplify the procedure and buy bath salts containing these plants.

4. Bubble bath

It is not for nothing that many sanatoriums use so-called pearl baths - with small balloons that gently massage the skin. Bath foam has the same effect, creating an air gap between the water and your body.

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5. Treatment for skin

To leave the bath not only clean, relaxed, but also looking better, do several cosmetic procedures while lying in warm water.

Dr. Joan Rose from San Francisco, a specialist in the field of herbal medicine and aromatherapy, advises taking 3 parts ground oatmeal and 1 part rose petals for this. Tie a handful of this mixture into a sock and place it in the bath. Gently rub a handful of table salt onto your skin to remove dead skin and open pores. If the skin is rough and rough, you can use a loofah pad or fine-grained pumice stone. Since salt draws moisture from the skin, add 1/2 cup of whole milk to your bath. After this therapy, the skin will become smoother and softer.

Relaxation tips

To begin with, here are a few more examples of effective relaxation exercises related to breathing and muscle function.

Simple exercises for relaxation

As we have already said, when the human body is in a stressful and tense state, its pulse and breathing increase. This mechanism is necessary for intensive saturation of cells with oxygen, but this does not always have a positive effect on the physical and mental state. It will be much better if you learn to breathe deeply and calmly. And here are some exercises for this:

Slowly inhale air through your nose and exhale through your mouth. Inhalation should be done in four counts, and exhalation in two counts. You need to do 10 repetitions.
Do the previous exercise, but concentrate not only on the count, but also try to relax the muscles of the chest and shoulder girdle. Due to the fact that the diaphragm is used in breathing, it will become deeper. For one approach, 10 repetitions are enough.
Lie down on a bed or sofa and place one hand on your stomach. Inhale air so that your hand is pushed up through your stomach. Keep in mind that you need to breathe through your mouth. Do 10 reps.

When it comes to muscle relaxation specifically, learning to do it on your own will help you rest and recover quickly. A few exercises on this topic:

Lie on your back on a bed or sofa with your legs straight. Slowly raise your arms up, and then spread them to the sides and lower them. Try to relax as much as possible for 15-20 seconds. Breathe as deeply as possible. The exercise must be repeated 5 times.
Take the same body position. Lying on your back, slowly pull your knees bent to your chest one by one. Then stretch them out and try to relax as much as possible for 15-20 seconds. The exercise must be repeated 5 times.
Lie on your stomach. Extend your arms along your body. Slowly raise your shoulders and head and stretch forward a little. Then return to your original body position and try to relax as much as possible for 15-20 seconds. Repeat the exercise 5 times.
Stand with your feet shoulder-width apart. Clench your fists and raise your arms up. Tighten your entire body, and then suddenly relax, allowing your arms to fall down. Stay in a relaxed state for 15-20 seconds. Repeat the exercise 5 times.

Now let’s move a little away from techniques and exercises, and let’s talk a little about proper nutrition, or rather about foods, the use of which helps relieve tension.

Stress Relief Products

Nutrition is one of the main components of human life, because together with food, all the necessary vitamins, nutrients and microelements enter the body. And if a person eats right (by the way, we have good material on the topic of proper nutrition), then it is much easier for his body to cope with tension and stress, and it is much easier for the person himself to relax and rest faster. To increase your body's resistance to negative external influences, try to follow these simple nutrition tips:

Make sure you have fresh fruits and vegetables in your diet. This is “live” food that has a beneficial effect on the nervous system and the body as a whole.
Include fish in your diet. It contains iodine and phosphorus. The first promotes muscle relaxation, and the second helps maintain normal hormonal levels.
Eat more millet and buckwheat porridge, nuts and legumes. All of these products contain magnesium, a natural antidepressant.
Eat apricots, rye bread, dairy and offal. They contain large quantities of B vitamins, which increase resistance to stress and stabilize the activity of the central nervous system.
Don't forget to eat potatoes, sweet fruits and honey. They are a source of glucose, the deficiency of which causes nervousness and tension.
Drink green and herbal teas. They are rich in antioxidants that remove harmful substances and toxins from the body. The cleaner the body, the easier it is to endure stress and restore strength.

Also, take note of this small list of products that help calm your nerves, relieve tension and increase your body’s resistance to stress:

strawberries, raspberries and blueberries (contain natural antioxidants and vitamin C);
cereals and grains (help the body produce serotonin);
Brazil nuts (contain selenium, which has sedative properties);
spinach (contains vitamin K, which synthesizes hormones that are responsible for stress resistance and good mood);
apples (rich in vitamin C, iron and fiber);
dark chocolate (contains anandamine, which causes a feeling of calm and relaxation);
bananas (contain vitamin B, potassium and magnesium).

And in addition to all of the above, here are a few more life tips that will help you strengthen your nerves and help you cope better with stress.

How to calm down easily

These simple steps should be performed any time you feel nervous, physically or emotionally tired, exhausted, or under stress:

Change your activity . If, for example, you sat at the computer for a long time or wrote a report, do some physical activity: walk, go to the store, do a warm-up, etc. This will help you take your mind off the monotonous and routine work.
Go out into the fresh air and breathe a little . Your blood will become more oxygenated, which in turn will make you calmer.
Drink some water . Remember that even mild dehydration can cause irritability, confusion, and mood swings.
Listen to calm music . It has a wonderful effect on the psyche: it calms the nerves, promotes inner harmony and relaxation.
Light the aroma lamp . Essential oils of jasmine, chamomile or bergamot mixed with water and heated with a candle will easily calm the nerves and restore vitality.
Look at the nice images . If you look at a photo or video of space, mountains or the ocean for at least 5 minutes, you can quickly relax and calm your racing thoughts.
Get out into nature . The beauty of Mother Earth and fresh air are one of the best means for relaxation, relieving stress and putting your inner world in order.
Go to the bath, shower, pool or sauna . Water relieves fatigue better than other remedies and takes away negative energy. It is especially useful to swim in a river or sea, i.e. where the water is not stagnant, but constantly renewed.
Go for a massage . A specialist will help your muscles relax and your body to produce serotonin, which in itself will weaken the effect of emotional stress. By the way, you can ask someone at home to give you a massage, or you can do it yourself - massage those areas of the body where your hands can reach.
Get creative . By creating something with your own hands, you create the perfect environment to reduce anxiety and stress. You can just as easily go to the cinema or theater, visit a museum or art gallery.
Start meditating daily for at least half an hour a day . This activity is great for calming thoughts and achieving inner harmony, with long-term effects. We have a guide to meditation and relaxation on our website.
Limit your consumption of coffee and alcohol, as well as smoking cigarettes . All this not only dehydrates the body, but also increases fatigue and susceptibility to stress (and this is not counting the well-known facts about the dangers of coffee, alcohol and nicotine).

We also advise you to always consider any events that occur objectively, i.e. not only from my point of view, but in general. All problems can be resolved. What seems difficult or unfair now may well lead to better consequences in the future. Therefore, you need to look at everything from different sides, and also not take anything to heart.

As you can see, learning to relax and rest quickly is not that difficult. Remember that there are two fundamental factors here - your desire and knowledge of certain techniques. If you decide to read this article, then you already have the desire, and if you have finished reading it, then the techniques are now at your disposal.

And in conclusion, we bring to your attention another video on the topic of relaxation. Save it to your playlist or browser bookmarks and watch and listen (preferably with headphones) when you want to relax and calm your inner world.

We wish you a good mood and a positive attitude every day!

We also recommend reading:

Storytelling
How to choose a meditation technique
Breathing and thinking: a way to calm down in a stressful situation
Methods of mental self-regulation
A short guide to developing concentration
7 Scientific Ways to Take Effective Breaks
10 Popular Exercises to Relieve Stress
How to learn to meditate: in accessible language about the most important things
Ways to fall asleep faster
Rebirthing: being reborn through breathing
To breathe or not to breathe?

Key words:_D1036, 1Psychoregulation, 4Psychoregulation

Flowers on the window

Plunged into everyday worries, we often underestimate the importance of indoor flowers in our lives, habitually thinking of them as a successful interior decoration. However, it is house plants that can distract us from everyday worries, calm us down, put us in a good mood, make us a little happier, kinder and, finally, help our health.

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Kalanchoe , for example, is called the house doctor, and sometimes Goethe's flower. The German poet Goethe really loved him and was amazed at his vitality. When you care for this plant, part of its energy will certainly be transferred to you. By the way, during colds, Kalanchoe leaves will provide better prevention of throat diseases.

Jasmine sambac will delight you with long shoots, on which graceful star-shaped flowers with a unique aroma appear in the spring. They can be used to flavor tea. They are collected at night - at this time they smell the strongest. And even ordinary geranium, with its soft fleecy leaves containing citranella and geranium oil, eases headaches, relieves fatigue, and normalizes sleep. You can fill small sachet pillows with fragrant geranium leaves; they are placed in laundry to give it a pleasant aroma.

Relaxation - why is it needed?

We already know that relaxation has a very positive effect on the body. Let's take a closer look at this.

Relaxation helps to get rid of negative emotions, which abound in our lives - conflicts, worries, worries. It is known that in the morning yesterday’s experiences are no longer so important and are less painful to bear, and all because sleep is one of the options for relaxation .

But sometimes you need less time to calm your nerves and relieve tension - for example, before an important and difficult conversation. In this case, you can simply sit comfortably, relax, focus on breathing , and anxiety will no longer cloud your mind.

Relaxation helps develop intuition , since the brain, free from experiences, is able to listen to the signals of the inner voice.

It is also known about relaxation that most great discoveries are made in a state of deep relaxation! Therefore, when looking for an answer to an exciting question or not knowing what to do next, try the relaxation technique, and the answer will come by itself.

Relaxation helps you relax. Yes, yes, that's not a typo! A person who controls his body and knows how to relax will never look stiff, constrained, tense, he will create the appearance of a relaxed and confident person. By the way, relaxation techniques relieve pain.

If you're tired, take a few minutes to relax - it doesn't take long and is possible in almost any circumstance. With proper skill, 10-15 minutes of relaxation will give you complete rest , which is not always possible with 8 hours of sleep. Just a few minutes – and performance is at its best again!

You can resort to relaxation during the working day , thus relieving tension and resulting fatigue, and by the end of the day you will not look like a squeezed lemon at all!

You also need to relax so that accumulated tension and stress do not result in diseases of the nervous, cardiovascular systems and diseases of the gastrointestinal tract.

So make it a habit from time to time, or better yet, every day, to take a few minutes to relax.

Aquarium

Do you want a piece of wildlife to enter your home? Get an aquarium. Tropical fish of amazing colors and green algae will attract your gaze, calm your nerves, and give rest to your eyes. In addition, the presence of an aquarium increases the humidity in the room, which improves the atmosphere.

Choose a place where your artificial pond is well lit with natural light, but not in direct sunlight, otherwise the water in it will bloom. In addition to natural lighting, artificial lighting is also needed: in autumn and winter, when the days are short, there is not enough light from the window for the fish.