“Write a new life”: how to improve mental health
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Even a week-long vacation can unsettle for a long time, especially in winter, when there is little sun and, in general, the weather is not encouraging.
Today, many complain that they can not recover after the holidays. Because I want to continue to lie on the couch, eat Olivier and watch TV shows, but getting involved in an active working life is difficult. MK learned from experts how to restore physical and emotional health. Their advice will help you get through this difficult period with the least difficulty.
Get back in shape smoothly
After the holidays, as well as after any other long break, it is quite difficult for many people to enter their usual mode of life. But in the new year so want to enter in good shape. Including physical.
So, during the holidays, the body and muscles have time to wean from the loads, and therefore any entry into the training process should be smooth. “In no case should you try to set records or drive off the kilograms and calories you have eaten as soon as possible, you need to start gradually with small loads: 50-60% of your previous ones, gradually increasing them. Thus, in 1.5–2 weeks you will be able to train in the same mode as before the holidays,” says Artem Kobanov, a fitness instructor.
Also, according to Kobanov, walking in the fresh air or skiing and skating will be an excellent solution for strengthening the cardiovascular system. This is a great leisure option for the whole family, combined with a cardio load.
The specialist recommends that those who have not been friends with physical activity before start training even more smoothly: optimally 1-2 times a week. “It is better to start exercising in fitness centers on simulators, with a small load, in a mode that is comfortable for you, doing one exercise for each major muscle group. If you prefer group programs, then for a start it makes sense to choose classes with not the most intense load, ”says the coach.
From the abundance of choice of services in modern fitness centers, eyes often run wide, and you want to embrace the immensity, but this is wrong. It is better to enter the rhythm smoothly and understand what exactly you are interested in and what you can do for a long period. The most important thing is regularity and pleasure from the process of training.
Looking after mental health
Equally important is mental well-being. How to quickly switch from rest to work rhythm, says mental health specialist Anna Justal. First of all, she recommends making a map of your desires and hanging it in a prominent place: “You can choose the format yourself, here you can use clippings from magazines, text variations or just draw it the way you want it to happen. Accept and understand your current state. Clear thoughts in the head from destructive thought forms. From the state of “clear head” to prescribe plans, goals, deadlines. After that, you can and should find motivation and prioritize tasks. Divide goals by areas of life – in addition to increasing finances, development, career ladder, I suggest planning your next vacation, maybe even buying flights or booking a hotel.
In addition, the expert advises creating new habits: “Get into the regime gradually, starting with habits (nutrition, sports, intellectual work – let them be present in every day of your life). And just enjoy the winter. You can walk more, breathe fresh air, get out with friends and family to the theater, play snowballs – this season gives us so many interesting opportunities, ”the specialist believes.
“The beginning of the year is a fruitful time to write a new script for your life. A scenario that will allow you to enjoy and show talents with ease, ”says psychologist Natalia Koposova.
According to the expert, it all starts with the choice to live differently, the motivation to feel better than at the current moment. Next, you need to understand what you really want. You yourself, not others. “You should calculate how much time it takes you to maintain such internal processes as anxiety, aggression, fear, pity, resentment, envy, guilt. You just need to decide to let go of this negativity. Take a diary and ask yourself questions: “If neither the opinions of others, nor time, nor money mattered, what does my soul really desire? Koposova recommends. Write down how you feel when you have it. What emotions and states do you experience? What do you like and appreciate? What qualities do you have? Next, check the goals for truth using the body. Read the desire, if it is easy to feel – this is true for you, if it is hard – no. Ask: “To whom do these goals belong? What would desire sound like if it filled me with energy? – and add it. Change behavior, form new habits. At the same time, apply the principle of “show and name”: name aloud the action that you are going to perform and its result. Focus on activities that will bring joy: “How can I make my life satisfying? What else will make me happy today? What are my usual activities that I can do differently? How can I activate my plan in the best way?
Experts advise not to forget about recognition and gratitude (when we appreciate what comes into our lives, this becomes more), and also about the fact that happiness is a choice: “Each of us has the strength to create the life of our dreams in reality. Take action. Be active. Set goals and plan your day, walk and exercise regularly, eat right – and your body and mind will thank you.
Newspaper headline:
One, two, three, Christmas tree, go away!
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