How to unwind after work. How to unwind after a hard day? How to learn to relax? Advice from a psychologist

Progress, as it turned out, brings not only the benefits of civilization. nervous tension, stress, depression, insomnia are increasingly becoming companions of our lives, complete information. Why is this happening? The answer is simple: we bring production or office problems home, not being able to leave them outside the door.

The first thing to learn is to forget the working day that has already ended. Tomorrow a new day will come, and the morning, as they say, is wiser than the evening. It is much easier for a person who has rested overnight with newly accumulated strength to solve the problems that have arisen in production than for a person exhausted by insomnia and tired of the accumulated tension.

You can start right at work, at the end of the day. Sit comfortably, close your eyes, breathe slowly and deeply, and then imagine that tension, fatigue, troubles, all the negative that has accumulated during the day, leave, free you, you become cheerful, cheerful and happy.

Such a simple auto-training will allow you to go home in a good mood, and on the way to discover something new in the familiar and familiar. Happy sunbeam playing on the windows of the building, a breath of fresh breeze, the aroma of a bakery, the delicate smell of a freshly cut lawn, children's laughter ... but you never know what else can please you and remind you that life is beautiful.

Arriving home, do not immediately grab on to household chores, they will wait half an hour. Take this time for yourself. You can just sit in a comfortable chair doing nothing, immersed in a trance. Aromatherapy helps to relax and unwind in a short period of time. Therefore, it will be very useful to light an aromatic lamp using an essence with your favorite smell.

Smells in general have an amazing effect on a person. Aromas of valerian, frankincense, lavender, sandalwood, oregano, chamomile improve sleep, soothe and relax, aromas of neroli, rose, pettigrain, tangerine stimulate and create good mood.

You can lie down in a hot bath with aromatic salts for a while, and light a few candles to set the mood. Literally in the first minutes you will feel completely different, as if reborn.

Coming out of the bath, a few more minutes should be given to your appearance. Rub lotion or milk into the body, giving elasticity to the skin, massage the feet with a special softening cream, comb the hair several times. These slow, smooth movements will give you amazing pleasure.

Now, having completely disconnected from everything that bothered you during the day, you can take on household chores - cook dinner, load laundry into washing machine or iron things for the next day. Cleaning the house after a working day is not worth doing. To do this, it is better to set aside a day at the end of the working week or one of two days off.

A hobby can be a great way to relax. Collecting, cultivation indoor plants, embroidery, knitting will help you escape even from all the problems of the world, not to mention industrial and family ones.

In order to distract from problems, psychologists recommend getting pets. A dog that looks so devotedly into your eyes and wagging its tail affably, a cat purring comfortably on your lap, aquarium fish, whose life you can follow with a bewitched look for hours - these are your friends, caring for which will take you away from everything negative that is present in your life.

Taoist monks spent several hours a day in prayer. Most likely, this was required by their religion, but by prayers they achieved inner harmony, which was reflected in their mental state, the ability to control themselves, and peaceful sleep. You absolutely do not need to read Taoist prayers, a simple auto-training is quite enough. Sit as comfortably as possible in a chair. Put your hand on your heart, breathe deeply. To yourself or aloud in a calm, quiet voice, say the phrase: “Each breath gives me inner harmony". The only feeling that you will have at the beginning is that you are doing stupidity and nonsense. But don't stop - you have nothing to lose. After a five-minute auto-training, go to bed. After a few days, you yourself will notice how calm and invigorating your sleep has become.

How to relax after work, if stress and depression haunt you day after day? Think about why this happens when you last time rested? Maybe fatigue has simply accumulated in you and does not allow you to restore strength? Treat yourself to a quality vacation with a complete change of scenery. Go to the country, to the mountains, to the sea, completely change the situation. Having returned from vacation, you will be able to work productively with renewed vigor and inspiration.

Probably everyone has heard the expression “If you want to live, know how to spin!”. This is the motto of those who want to succeed in this world - to earn as much as possible more money and glory. However, only a few are aware of the fact that from such a "rotation" one can lose all strength and health. Especially if a person does not know how to relax after work, or does not understand why this should be done.

But timely rest is the key to success. Believe me, any sane psychologist will confirm this. So let's talk about what to do if you are tired: how to quickly relax? What methods to use? And what exactly should be avoided?

This crazy world

We should start with a small rhetorical digression. We all know that in modern world it is necessary to be better than others in order to defend your place under the sun. Indeed, in almost all areas there is fierce competition, which pushes people to constant competition. Note that this is quite normal, since it was precisely the predisposition to competition that allowed man to win the interspecific evolutionary race.

However, this does not mean that constant competition will lead a person to a better future. For any battle, strength is needed, otherwise it will be lost in advance. Alas, our body and mind cannot be in good shape all the time - they need rest to recharge. In the language of metaphors, a person can be compared to an engine. If you constantly use it at full capacity, it will quickly break down and will no longer be able to be useful.

But, unlike a car, a living organism after a “breakdown” will not be so easy to repair, and sometimes even impossible. Therefore, the first thing people should realize is the fact that they all need good rest. It doesn't matter how much they want to get another promotion or achieve their goal.

Fatigue: what is it like?

Before you learn how to relax, you need to learn that there are two absolutely different types fatigue: physical and moral. The first is characteristic of those who work with their hands, and the second is characteristic of intellectuals. In addition, in some people these two types of exhaustion coexist, since the specificity of their work leads to this. For example, the profession of a dough mixer includes both great physical exertion and a constant concentration of attention.

But back to our topic. The bottom line is that you can not remove both fatigue in the same way. After all, what helps with physical exhaustion is not always suitable for raising morale. Therefore, let's first consider those methods that allow the body to relax, and then move on to those that calm the soul.

30 minutes of calm

All of us, going home after a hard day, think about how to relax and put ourselves in order. At such moments, it seems that your body is about to stop moving and simply fall to the ground like a dead weight. We think that now we will be well understood by those who work in factories from morning till night, doing heavy physical labor. And the only thing you want on such days is to fall into a warm bed and fall asleep until the next morning.

Alas, such bliss is available only to a few. After all, as soon as we come home, a whole mountain of everyday duties falls on us.

Therefore, most people, returning home, first of all begin to rush household chores. And this is their mistake. Because of such actions, our body is subjected to great stress, because in fact it is notified that it does not deserve rest. And believe me, this turn of events is clearly not to his liking.

Therefore, relaxation experts advise not to rush into homework. Get some rest first. For example, 30-40 minutes of simple idleness on the couch will allow the body to replenish some of the lost strength. In addition, our body will understand that the work is left far behind and now we can calm down.

Eat Right

Before learning how to relax, a person must understand one important thing: any work consumes energy. The more forces we spend, the less of them remains in our "tank". And more importantly, it is impossible to have a normal rest with an empty reserve. Therefore, the right diet is the key to a good day.

Thus, the ideal option would be a small snack immediately after the end of the working day. At the same time, if the shift was very difficult, then it is best to eat in a restaurant or cafe. Firstly, you do not need to spend the rest of your energy on preparing dinner, and secondly, the relaxed atmosphere of such establishments helps you quickly forget about problems and troubles.

What we eat is also important. According to nutritionists, evening time light snacks and fruits are best. This is due to the fact that they are full of carbohydrates, which are the ideal fuel for our body. The main thing is not to overdo it in food, otherwise you will have to think about how to lose those extra pounds.

Massage is the best medicine for the body

How to relax the body after hard and exhausting work? Well, the most effective medicine is massage. It is he who allows you to relieve tension from the muscles, thereby leading a person to a state of nirvana. Therefore, if you feel that your body is on the verge, ask your soulmate to give you a general massage. Believe me, 10-15 minutes of bliss, and the body will again begin to obediently obey your orders.

However, how to relax if a person lives alone? In this case, there are two options: firstly, you can go to a special salon, and secondly, learn self-massage techniques. Naturally, the first method is more effective, but it requires money. The second requires training, but at the same time allows you to master a skill that will forever remain with you.

Something available to everyone...

We live in a world where everyone has a hot shower or bath. Alas, only a few know that warm water well relieves physical fatigue. And this the best solution for those people who do not know how to relax and calm down without leaving home.

In addition, the effectiveness of this procedure can be increased by adding mineral salts to the water. They will not only relieve fatigue from the muscles, but also give the skin a blush. Thus, you can relax well and take care of your health.

The danger that lies behind the overload of the nervous system

Unfortunately, in our country, many advice from a psychologist remains out of sight. ordinary people. But it is these experts who warn most of all about how dangerous psychological overload at work can be. For example, do you know that lack of positive emotions does it lead to depression? And she, in turn, is a complex psychological disease that is quite difficult to cure in the later stages?

Therefore, each person should know how to emotionally relax and put their thoughts in order. Fortunately, today there are many techniques and techniques that can help with this. So, let's talk about how to relax and calm down in those days when it seems that the whole world is up against you.

No thoughts about work

The problem with most people is that they can't let go of the thought of work. Even being outside the office or workshop, they still mentally stay in it. A string of images circling in their head associated with an unfinished report, offensive words from the director, or an unsuccessful order. And it is these thoughts that do not allow a person to tune in to rest, which is why the brain gradually begins to “boil”.

Therefore, if you do not know how to relax after a hard day, the first thing to do is to forget about it. Just get it out of your head. Understand that today you will no longer be able to solve these problems, and therefore there is no point in winding yourself up once again. Set a rule: solve all cases only during working hours, and devote all free minutes only to yourself and your loved ones.

Add more colors

How to relax if the whole life is a gray canvas? When the only after-work entertainment is watching TV or spending hours on social media? If you really want to get rid of emotional fatigue add bright colors to your life.

At the same time, this advice should not be taken as a call to engage in extreme sports. Not! Pleasure can be obtained even without risk for own life. For example, go to the cinema or theater. Believe me, the world is full of interesting things that are worth your attention. This is especially necessary when the day turned out to be worse than ever.

Perhaps someone will say that this requires forces, which after work, and so there are very few left. But the truth is that it would be much better to gather your will into a fist and go to the park to unwind than to feel sorry for yourself and suffer from bad thoughts all evening in your own apartment. Just catch yourself thinking that time is fleeting, and therefore it must be spent with maximum benefit for yourself.

You are not alone!

Another little trick is that relaxing is best with friends or close people. After all, it is communication that helps a person forget about his problems, work, and even fatigue. Therefore, if you are broken, call someone and arrange a walk together.

At the same time, it does not matter where exactly the meeting will take place: in a bar, park, pizzeria, at a fountain or at home. The main thing is that the people around you bring you happiness. However, remember that on such days it is better to avoid those friends who like to complain about their lives. Otherwise, you will not be able to relax, as the problems of others will only aggravate the situation.

What is meditation?

Previously, only the sages of the East were initiated into the secrets of meditative techniques. And although today the veil of secrecy has fallen, people still do not use this amazing technique. The thing is that they simply do not believe in its relaxing power or they do not have the patience to master it. But it is she who is the the best way relieve both mental and physical stress.

Therefore, if you have a very hard job, do not be lazy and learn at least the simplest form of meditation. Believe me, it will not take much time, but the effect of this will exceed all your hopes and expectations.

What not to do, or How to relax without bad habits?

In conclusion, let's talk about what not to do. Let's start with the fact that many do not know how to relax without alcohol. For some reason, in our country there is a wrong opinion that this particular drink is the best way to relieve mental and physical fatigue. However, any doctor will tell you that this is not the case.

Indeed, in fact, alcohol only overloads the body, not allowing it to move away from daily stress. Thus, instead of relaxation, a person receives another test, after which he will feel even worse. Therefore, on such days it is better to protect yourself from alcohol, leaving it until better times.

Switch to fresh juice instead. It will not only allow you to replenish your energy supply, but will cheer you up due to the vitamins that it contains. In addition, an excess of juice in the body does not lead to an acute headache in the morning, which is also nice.

Quite a lot of people, coming home from work, feel tired, overwhelmed, exhausted. Such an unpleasant state can last for about an hour, and maybe until the morning of the next day. In order to get rid of these unpleasant sensations, you need to learn how to rest and relax after work.

Rules for rest after the most intense working day

After the end of the working day, you need to forget about work until the next morning when the new working day starts. This exercise helps very effectively: shortly before the end of work, in just a few minutes, sum up the day, remembering all the most important things that happened that day. After that, slowly go home, leaving all thoughts of work.

When you get home, you can’t immediately grab onto household chores. First, change your clothes, lie down for at least a few minutes on the sofa or bed with your legs up, think about something good, dream, remember something pleasant or funny. If you do not give your body the opportunity to switch from work to home, you can become depressed. And getting out of this state is quite difficult, even with the help of loved ones.

Take a cool shower or warm (but not hot) bath. Do not rush, listen to your emotions and feelings, feel how the water washes away negativity and fatigue from you, how your strength returns.

Get a multicooker which will save you time preparing dinner. This device is so simple that even a child can handle it. Just put in it necessary products and both the husband and the child will be able to choose the necessary (correct) cooking mode school age. And the multicooker will cook everything by itself.

Coming home to immediately watch the news and various series on TV is not recommended, as they incline a person to experiences because of other people's problems. However, viewing good movie the whole family - wonderful holiday after work.

Massage. This is a great way to relax and get rid of fatigue and tension. Ask someone close to you to give you a short massage (only 5-10 minutes). You will immediately feel better. And on another day, give yourself a massage close person without waiting for a request to do so.

Do not turn on the computer. There is a huge possibility that by checking your mail and viewing accounts in in social networks, you will forget about the rest, and about everything else, including cooking dinner, activities with the child, etc.

Pleasant smells. Light an aroma lamp with soothing essential oil or a scented candle. Pleasant aromas contribute to the fact that a person leaves fatigue, negative emotions and bad thoughts. In their place comes good mood and joy.

Child or pets. Naturally, they require the expenditure of strength and energy, but they bring positive, relieve thoughts about work, charge you with a good mood,

Family dinner. Communicating with your loved one and children during dinner, you will gain additional energy and strength, you can relax. In addition, you can distribute responsibilities around the house using the rule "Whoever cooked dinner does not wash the dishes."

Be sure before bed ventilate the room and humidify the air if needed. After all, everyone knows that the quality of sleep is much higher in a room with cool air.

The working day is over. That means it's over! Not only astronomically, but also psychologically! Don't take work home! Or did you not work out in a day? Outside of work, we relax, we enjoy life, wind and rain, a flock of ducks by the canal! But no, no, in the cool of the evening, the thought of an unfinished report, a conflict at work, plans for tomorrow will come running...

Learning to switch

Take a shower after finishing work. Not only water, but also energy, which will wash away all the negativity taken during the day.

Choose a place free from people, animals, plants, stand up and imagine that a stream of golden rain begins to fall on you from above, which not only washes you, but also passes through you!

Imagine that you are a big bear (she-bear) that comes out of the water and starts to dust itself off. The movements start from the head, as if you are shaking off splashes of water.

After such a good shake, step over an imaginary puddle (I guarantee you will have the feeling that traces of dirt have appeared on the floor) and try not to walk around this place for an hour or two, but rather for a whole day.

Before bedtime

It is very helpful to practice yoga. Do not set yourself the task of mastering tricky asanas, but it is simply necessary to know the elementary complex for muscle stretching.

If you're having trouble falling asleep, try breathing before bed, as suggested by body therapists.

Complex "biological respiration"

First stage

• Lie on the floor, on your back, so that your legs are bent at the knees, your feet rest on the floor, your straight arms are thrown behind your head or spread apart, always with your palms up.
• Then close your eyes, relax and imagine that you are inhaling through your nose and exhaling air through... your feet.
• Imagine and feel how a wave of air freely fills your body, and leaving it, goes to the center of the feet and goes out. If you can feel this state, then very soon your legs will seem to be filled with a pleasant buzz. So you are heading in the right direction.
• After 2-3 minutes, change the mode. Now you inhale through your feet and exhale through your nose. The air passes through your spine in a ring, and now it seems to you that it begins to fill with energy.

Second phase

• You inhale through your feet and exhale through the top of your head. The spine is stretched and as if begins to vibrate. The pelvis is filled with energy and pleasant warmth.
• Now you inhale through the centers of your palms and bring the air up to the top of your head. Hands turn on and come to life, shoulders relax and seem to sink to the floor.
• In the next step, you inhale with your palms and direct the exhalation to your feet.
• And finally, vice versa, inhale through the feet, and exhale through the center of the palms.

Exercise should be performed in silence or with pleasant relaxing music. In no case should you force yourself and adjust your breathing.

On the contrary, you breathe as you breathe, the rhythm gradually slows down, and all that is required of you is just to lazily drive the air through the named parts of the body.

The exercise takes no more than 20 minutes, but it is difficult to overestimate its therapeutic effect. In addition to the effect of deep relaxation, it will forever relieve you of neurotic headaches and migraines, significantly improve the condition of the spine, and normalize work. internal organs, especially the gastrointestinal tract and respiratory organs, will help those suffering from asthma and neurotic disorders.

"Biological respiration" has one curious feature. If you perform the complex correctly, after a while the rhythm of your breathing changes so much that you yourself are surprised at how easily, evenly and slowly you can breathe.

At some point, you may feel that you do not want to breathe at all. And you make a long pause between the exhalation and the next inhalation. And enjoy this state of absolute peace.

This pause is not at all like holding your breath, when the lungs are simply bursting with the desire to inhale.

In this pause, you absolutely rest. During a pause, the body makes the finest energy tinctures and starts the mechanism of recovery and rejuvenation. There is no need to specifically strive for it, but if it comes, you will get incomparable pleasure.

Discussion

That's why the sage
Vladimir Shebzukhov

“Sufficient simplicity for every wise man”
The name of the comedy by A. Ostrovsky.

"Master, many years ago
Taught me not to drink alcohol.
I don't drink, I'm glad
There is a lot of health.

I remember - smoking is harmful!
Thanks for that too.
You yourself, and a non-smoking grandfather,
And a clear mind at the same time.

An example is good, what to hide.
Thank you again -
Do not use drugs
You saved my life!

The last thing I ask for advice -
How can I relax?"

One answer from the sage -
"Don't stress!"