8 ways to slow down at a furious pace city

Life in the city - constant stress. The rush, the tightness in the subway and on the streets, the sound of cars and advertising - all this crushes and oppresses, causing anxiety and inner tension. Tells how to calm down when the commotion around.

1. Give up the multitasking

Multitasking - this is not the Superpower to perform several tasks at once, but only the constant switching from one case to another. For example, to prepare a report, in parallel to check your mail and respond to colleagues working in the chat.

according to a studyMultitasking: Switching costs American Psychological Association, multitasking reduces productivity by 40% and prevents concentration.

Due to the constant switching between the cases we feel tired and worn out by the end of the day, but did not everything planned.

multitasking It is harmful not only to work, but also in everyday life. Rather than pay attention to one case, we try to catch everything at once. For example, at dinner we solve operational issues, and walking with baby leaf through the tape of social networks.

In order to reduce the overall level of chaos and the end of the day does not feel like a squeezed lemon, learn to dive into the activity completely and follow it consciously. For example, if you are walking - watch the scenery, the smells, the sounds, and if you have dinner with the family - enjoy good company, food taste and a pleasant atmosphere.

2. Include in your schedule that gives pleasure

Sometimes in life you do not have time for anything but work. We are on time, putting off your favorite things and hobbies, to complete the project, deliver quarterly reports, or just look like a superhero in the eyes of others. But it's a trap: giving up enjoyable activities, which charge us with energy, we drive ourselves to exhaustion funnel.

Funnel exhaustion - a situation when life was nothing but work and daily routine.

We have all the time we return energy, not make it, and at some point reaches the bottom: feel apathy, hopelessness and indifference to everything.

To get out of the funnel, place in the schedule time for rest and favorite activities. For example, on Wednesday, Saturday and Sunday you select an hour on sport, on Friday - meet with friends after work. It's not a waste of time, and that energizes and restores emotional balance.

3. Go to flexible working

According toMental health in the workplace The World Health Organization, inflexible working hours - one of the risk factors threatening the mental health of a person. So it is: the fear of being late only increases stress. Most of all feel it in the city during rush hours, when traffic jams everywhere, crowding on the subway and distress on the streets.

Flexible schedule, or freelance work solve the problem, though not available to everyone. Try to negotiate with the head of that shift work hours. For example, to make navigating the beginning and end of the day: go to work from 9 to 12, to leave - from 18 to 22. If you allow the profession, you can work remotely from home or the nearest coworking.

4. Make a list of the joy

We spend too much time on their toes. To remove it, make list of joy. It includes simple things and activities that energize and elevate mood. For example, eat breakfast alone, walk around the city at night, take a bath, go fast on a bike.

Perform one action from the list, when you feel powerless, angry, or frustrated. This will help to recover, when around chaos.

5. It happens in nature

Nature affects us therapeutically: fresh air helps to cope with stress and fatigue, physical activity chargesInfluence of Acute High-Intensity Aerobic Interval Exercise Bout on Selective Attention and Short-Term Memory Tasks energy, and natural sounds reduceIt's true: The sound of nature helps us relax voltage level. To relax, do not have to go out of town - will approach the city park or a shady square with a fountain.

If the work day began with the stress, go at lunchtime in the park. Normal walking replace exercise and redirect your attention to the problems of working on relaxing the objects around.

6. Watch for breathing

There are situations when there are too many stimuli: vibrates someone's phone, come the endless notifications messengers, and colleagues knocked thought his talk.

Tension is growing, and you understand what is about to frustrate. In such a situation it is necessary to translate the attention on the breath.

The effectiveness of this method is confirmed by scientific calm. Scientists, biochemists from Stanford University provedThe Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy AdultsThat between the depth of breathing and emotions there is a relationship: the fast and shallow breathing person, the higher the degree of anxiety and stress. Deep and slow breathing relaxes and relieves stress.

7. The practice of meditation

Meditation - the continuation of the item about breathing, but, unlike him, is a regular practice. it helpsCenter for Mindfulness. Journal Articles and Publications coping with stress, anxiety and loss of strength. If you make meditation a part of your life, it will help to find peace and harmony in the chaos among whom we live.

The essence of meditation is to concentrate on your breathing and follow the rhythm of inhalation and exhalation. This makes it possible to observe the emergence of thoughts in my head and stop fighting them.

Meditation gives the realization that thoughts come and go, but you're not the same thing as your mind. If you do not succumb to their influence, they burst like soap bubbles.

This applies to all alarms and experiences covering during the day. To practice meditation will not necessarily sit in the lotus position. Can be engaged in the workplace, moving away from the back of the chair and put his feet on the floor. If you do not know where to start, try Headspace (English) application.

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Headspace: Meditation & Sleep

Developer: Headspace Inc.

Price: Free

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Headspace: Meditation & Sleep

Developer: Headspace for Meditation, Mindfulness and Sleep

Price: Free

8. Find a reason to smile

In the rush and everyday problems we ignore the emotions and sensations in the body, even though they affect the mood and thoughts. Try to squeeze his shoulders, lowered his head and frown and listen how you feel. Then straighten up and smile - the feeling will be very different.

Smile It helps to cope with stress. It causes the brain to produce hormones of joy, and reduceNeuroendocrine and stress hormone changes during mirthful laughter the production of stress hormones (cortisol, epinephrine, norepinephrine). Due to this organism slows respiration rate and heart rate, the pressure is reduced. Such a reaction is characterized bySocial laughter is correlated with an elevated pain threshold even when you smile through the power (for example, out of politeness).

Therefore, to relieve tension, enough to watch the video with seals or laugh with colleagues in the smoking room - the brain begins to produce hormones of joy, and you will feel that life is not as hopeless as it seemed five minutes ago.

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Sitimobil - taxi

Developer: Sitimobil

Price: Free

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Sitimobil - taxi

Developer: City-Mobil

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