2023-10-22 10:30:18
Soothe the nervous system that goes into fight mode… Ice in cold water, ASMR, humming, etc. also help.
Entered 2023.10.22 19:30 Views 4 Entered 2023.10.22 19:30 Modified 2023.10.22 09:22 Views 4
When your emotions suddenly surge, you can control them by shaking your arms and legs or looking at the sun. [사진=게티이미지뱅크]When there is a mountain of work to do, when a child keeps talking back and screaming, or when a spouse who is supposed to understand how we feel hurts us, we feel unbearable emotions welling up from underneath us. But you can’t act and live with those feelings.
In times like this, what we need is not daily stress management methods such as going for a walk or meditation, but a quick way to deal with the moment when the nervous system enters a fight-or-flight state and emotions are difficult to control. For a more peaceful and comfortable life, learn how to quickly calm your mind introduced by Everyday Health, an American health information media.
shaking arms and legs and dancing
If you are suddenly stressed out, it is best to move your body first. When animals in danger, such as deer, feel threatened, they may suddenly shake their bodies. This is to balance their nervous system and respond calmly to the situation. A related expert said that when the sympathetic nervous system is activated and the body goes into fight-or-flight mode, it is necessary to move the body to signal that the situation is over. Any movement that makes you feel good is good, such as vigorously shaking your arms and legs for regarding 3 seconds, dancing, or running in place.
Soothe your brain by basking in the sun
If you suddenly feel angry or anxious, open the curtains or go outside to get some sunlight. Exposure to sunlight can not only produce vitamin D, but also promote the secretion of serotonin, which calms the mind and improves mood. Close your eyes tightly and look at the sun for regarding 5 minutes. You will feel that your state of mind is much better than before.
According to information published in the international academic journal Psychiatry International in March last year, regular exposure to sunlight has many positive effects on mental health, including improving mood and reducing stress, anxiety, and depression. However, don’t forget to apply sunscreen to protect your precious skin.
Take deep breaths to soothe your nervous system
One of the basics that is taught to children as a way to control their anger is deep breathing. When the nervous system enters fight-or-flight mode, the body is not supplied with enough oxygen. Supplying oxygen to the body through deep breathing helps to break out of fight mode. Jenny Yip, an American psychiatrist, said, “It is good to practice deep diaphragmatic breathing. You should breathe in through your nose, expand your lower abdomen as much as possible, and then slowly exhale through your mouth.”
Calm down with cold water or ice
You may have seen scenes in movies or dramas where someone asks someone else to slap them when they are too emotional to come to their senses. Shock therapy like this, which is a pain that comes with a ‘snap’ sound, is effective, but just cold water or ice is enough. According to the Cleveland Clinic, cold promotes activation of the parasympathetic nervous system, or vagus nervous system, which is the nerve that regulates rest and digestion. Sprinkling cold water on your face or rubbing cold ice on your face, neck, or chest may help. Submerging your face in ice-filled water is also a way to wake up.
Watching ASMR videos and humming a song
ASMR stands for Autonomous Sensory Pleasure Response, and ASMR videos are content that stimulates the brain and produces sounds such as the sound of wind, writing with a pencil, or rustling sounds that induce psychological stability. A study published in February 2022 found that in people who experience ASMR, these videos help temporarily reduce anxiety.
Just humming a song can calm your mind. This is also a way to stimulate the vagus nervous system. According to a pilot study published in the international medical journal Cureus in April 2023, Brahmari, a breathing technique that produces the buzzing sound of a bee at the back of the throat, was found to be effective in stabilizing heart rate and can also act as an antidote to stress.
In addition to this, it can be helpful to understand the sensations felt in the body when you are stressed, get to know yourself, and practice judging from a step away by imagining watching stressful situations and scenes from above. However, all of these methods are only a means of temporarily controlling your emotions. If the stress is excessive or persists for a long time, it is best to find a solution through consultation with an expert.
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#suddenly #angry.. #shake #arms #legs #wildly
