The best ways to relax and disconnect from the daily rush

This year, having faced a pandemic, we have been more nervous than ever. Psychologists have already warned on several occasions about the consequences for mental health that the health crisis will bring. The fact of having spent more time at home than any other year, added to the uncertainty of not knowing when we will get out of it, has caused mental disorders that were previously frequent among the population (anxiety and depression, among others), have been accentuated exponentially.

And stress is precisely one of the factors that makes the body's immune system suffer the most, which protects us against infectious diseases such as coronavirus. Thus, it is worth spending a few minutes a day to relax and try to get out of the anxiety spiral sanitary that surrounds us. Try, even if only for a brief moment, to forget that we are experiencing a pandemic and how it has affected our daily lives.

If you feel creative, you can try painting a painting with which to later decorate your living room

Recently, the magazine 'Psychology Today' has shared a series of recommendations with activities that come in handy to calm and reduce anxiety in the best, most comfortable, easy and fast way possible. We will see each of them below. Remember that if you think you are suffering from these ills beyond your means, the best thing you can do is ask for help from a psychology professional to remedy it.

Muscle relaxation

This is a stress-reducing technique that involves tensing and loosening your muscles while breathing deeply. When inhaling, you should contract them, as may well be those of the arms or legs, and then when exhaling relax them. To do it well and in an orderly way, it is best that you contract and relax them by muscle groups. You can start with the arms, then the legs and finally move to the trunk. One study found that 20 minutes of progressive muscle relaxation Monday through Friday for six months produced positive reactions in the levels of cortisol (the stress hormone) in the individuals tested.

Color

It may seem like a children's thing, but a study showed the significant benefits of this activity in adults in reducing symptoms of depression or anxiety. Also, if you feel creative, you can try painting a painting with which to later decorate your living room. All in order to clear your mind and focus your attention on such a rewarding and artistic activity.

Listen to relaxing music

The soft rhythms and tones of certain styles of music such as ambient or drone are great for putting bad thoughts aside and relaxing. One study found that calm music significantly helps reduce blood cortisol levels.

Do yoga

One of the most basic and famous relaxation techniques, which also helps to lower cortisol levels in the blood. One study asked a group of participants to do yoga for three months. After that period, the researchers found that their cortisol levels had dropped significantly. In addition, they launched the recommendation of perform about four yoga sessions per week.

Practice the 'digital detox'

This year has also been one in which we have abused the technological devices of our daily lives the most. Having spent so much time away from our loved ones and friends, it has been impossible not to spend more time in front of the screens. Exposure to the blue light of our mobile phone hours before sleeping is one of the most common causes of insomnia that exist. And especially if you spend that time reviewing the latest news and updates from social networks. Therefore, if you want to feel more relaxed, you should try to spend fewer minutes a day being connected to digital, and more to be aware of the real, what happens outside of a screen.

Breathing exercises

Another of the most effective ways to relax is to bet on deep relaxation, since activates our parasympathetic nervous system, the person in charge of rest. From 'Psychology Today' they recommend the 'SKY' breathing, which consists of taking a slow breath (around two or three breaths per minute), followed by rapid breathing (around 30 breaths per minute). Surely after five minutes you will feel much better.