The neurobiologist named 6 exercises that will help increase psychological resilience
That's according to a professor of neurobiologist six exercises that help make her less nervous and more confident in the future. We
The most effective way to deal with anxiety is to constantly work on improving your psychological resilience. That's according to a professor of neurobiologist six exercises that help make her less nervous and more confident in the future. We share the most interesting.
- Visualize positive results
At the beginning or end of each day to consider all the moments of uncertainty that are now in your life. For example: "Will I be able to pass the work certification?", "Will I be contacted after the interview?", "Will my child be able to adapt quickly to the new school?" etc.
According to the neurobiologist, it is necessary to take and present the optimistic result of each of these situations. Not just good, but the best you can imagine. It's not necessary to make you even more upset if you don't get a job. This approach "strengthens the muscle of expectation" of a positive result and even gives rise to thoughts about how to achieve it faster.
- Turn anxiety into progress
Brain plasticity allows us to endure hard times. We learn to calm down, reevaluate the situation, change the course of thought and make smarter decisions. This is much easier to use if you convince yourself that anxiety is not always bad.
Anger can stop you from working or it can motivate you by sharpening your attention and reminding you what is important.
Fear can resurrect memories of past failures and reduce productivity, or force you to be more cautious in making decisions, delve deeper into the situation, and become a reason to change strategy.
Sadness can spoil your mood and demotivate you, or it can help you rethink priorities and adjust to changing environments, circumstances, and behaviors.
Anxiety can get in the way of achieving a goal, or it can help improve plans, adjust expectations, and become more focused.
Disappointment can slow down your progress and reduce motivation or add strength and motivation to do more and better.
These comparisons can be considered simplified, but they show that you can look at the problem from another angle and get tangible results.
- Try something new
Now, for free or for a small price, you can easily try something new, such as enrolling in an online course, joining a sports club or taking part in a virtual event. It doesn't have to be difficult or physically active - just climb a little above your usual level and step out of your comfort zone.
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- Maintain relationships with loved ones
Being able to stay in touch with friends and family not only keeps you from worrying, but also eliminates feelings of loneliness. It's not easy, but believing that you are surrounded by people who care about you is crucial during times of great stress.
Being in a difficult life situation, we often distance ourselves from others. This is quite natural - this behavior is manifested in animals. However, it is better to be closer to friends and family.
- Encourage yourself
To increase resilience, be more positive and creative, it is important to maintain a positive mood. Small reminders at the beginning and end of each day will help you with this.
This can be difficult for those who tend to blame themselves for even a small mistake. To avoid this, imagine what the person who supports you the most would tell you. It can be a parent, partner, friend or mentor. And then artical it on social media, such as Twitter, or just say it.
- Spend time in nature
Many studies show that time spent in nature has a positive effect on a person's mental health.
You don't have to live near a forest, a nearby park or any quiet place with greenery. Breathe, relax, listen to sounds and smells, enjoy the scenery. Use all the senses to immerse yourself in the world of nature. This exercise will help restore energy and mental balance, as well as increase psychological resilience.
