Stress: in primavera si fa sentire di più
Ritmi frenetici, preoccupazioni e pensieri causano lo stress, nemico numero uno del benessere quotidiano. Un problema che si fa sentire di più al cambio di stagione, quando tendiamo a rivoluzionare abitudini e alimentazione. Eppure tenerlo a bada è possibile con semplici tecniche che ci aiutano a ritrovare l’energia e a liberare la mente dal sovraffollamento di pensieri.
Tecniche di rilassamento
Yoga. E’ una disciplina che coinvolge mente e corpo. Gli esercizi sollecitano i muscoli e vengono svolti lentamente, regolando la frequenza e la profondità del respiro. Inspirare ed espirare profondamente aiuta ad allentare le tensioni dovute allo stress: la respirazione lenta e regolare, infatti, rilassa. Inoltre, quando la mente è calma, l’organismo produce una maggiore quantità di endorfine, ormoni che favoriscono il vostro benessere.
L’esercizio. Cimentati nella posizione del bambino: inginocchiati sul pavimento e siediti sui talloni. Respira e inclinati in avanti allungando le braccia e appoggiando il petto sulle cosce. Rimani posizioni per un tempo tra 30 secondi e 5 minuti, poi sollevati, respirando lentamente. Si tratta di una posizione facile che permette di rilassare corpo e mente.
Mindfulness. E‘ una forma di meditazione molto antica che favorisce la piena consapevolezza del “qui e ora”, favorendo la concentrazione. Aiuta a concentrarsi sul presente e sul momento che si sta vivendo, accettando situazione ed emozioni senza lasciarsi travolgere da preoccupazioni sul passato e futuro che possono favorire lo stress.
L’esercizio. Respira profondamente: inspira lentamente dal naso, espandi il torace, trattieni per pochi secondi e poi espira dalla bocca. Ripeti per 5 minuti, pensando solo alla respirazione. Poi accendi una candela una stanza buia: concentrati sulla fiamma per 10-15 minuti.
Aumenta molto la tua produttività. Se vieni distratta da altri problemi e pensieri è normale: individua il pensiero e allontanalo dalla mente, senza giudicarlo, e riporta la mente alla candela. All’inizio saranno molti pensieri (ricordi passati, preoccupazioni future) che si affolleranno nella mente, ma con questo esercizio imparerai a governarli e non farti sopraffare da loro non solo durante la meditazione, ma anche quando svolgerai le normali attività quotidiane. In questo modo sarai anche più produttiva e concentrata al lavoro. Farai meno fatica a svolgere le tue mansioni. Da eseguire mattina e sera.
Training autogeno E’ una metodologia di rilassamento scientificamente provata che si basa su esercizi che aiutano a distendere i muscoli. Da eseguire mentre si ripetono frasi automotivanti che infondono sicurezza.
L’esercizio. Sdraiati per terra e chiudi gli occhi. Concentrati su immagini positive e ripeti nella tua mente frasi del tipo “sono calmo, sono rilassato. Respirando lentamente, pensa a ogni parte del tuo corpo, come il cuore, e ripeti: “batte calmo perché io sono calmo”. continua a respirare, poi fletti braccia e gambe, infine riapri gli occhi. Da fare ogni giorno per 10 minuti e ogni volta che si è tesi.
Alimentazione e stress
Non solo esercizio fisico e meditazione. lo stress si combatte anche a tavola.
Frutta secca. Per un’efficace dieta anti-stress largo alla frutta secca: in particolare, noci, mandorle e pistacchi sono ricchi di magnesio, minerale dal potere calmante. Contengono anche vitamina, B ed E, ideali per l’ affaticamento cerebrale.
Legume. Lenticchie, ceci, fagioli, piselli sono ricchi di magnesio.
Agrumi. Arance, limoni, mandarini e pompelmi sono ricchi di vitamina C che combatte lo stress e aumenta il buonumore. Contengono inoltre i flavonoidi, potenti antiossidanti che aiutano a tenere lontana l’ansia.
Salmone. Ricco di Omega 3, questo pesce aiuta a ridurre i livelli di stress e a contrastare la depressione.
Cioccolata. Mai dire di no, a un pezzetto di cioccolato fondente perché stimola la serotonina, cioè l’ ormone del buonumore.
Latte e tisane. Prima di andare a letto, coccolatevi con una tazza di latte caldo: contiene oltre al magnesio, anche il triptofano, amminoacido essenziale che stimola la produzione di serotonina. Si anche alle tisane calmanti: la camomilla aiuta a rilassarsi, la passiflora riduce il nervosismo, Il biancospino favorisce la calma e la rodiola rosea stabilizza le fluttuazioni ormonali.
Guarda anche:
• Disturbo d’ansia generalizzata
• Tecniche di rilassamento ansia
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