PSYCHOFITNESS
PSYCHO FITNESS What to do to handle inevitable stress?
LAUGH
Why? There is activity in Pleasure Center : Nucleus Accumbens ; 1-Stimulates the immune system 2-Releases “feel good” neurotransmitters (dopamine, serotonin & endorphins)
How? Tell jokes, watch comedies, surround yourself with people with sense of humor.
RHYTHMIC MOVEMENT
Why? Extra pyramidal nuclei control rhythmic movement that is close to anxiety center in alternative connection: You either move or worry.
How? Walk, jog, run, bike, swim or do 20 arm swing from squat to reach up to the ceiling.
RELAX
Why? Either active or passive relax is “altered state of consciousness”: Use the power of the Right Hemisphere: Analog, creative imaginative, intuitive, holistic thinking with art and music awareness.
How? Relaxation, Guided Imagination, Listening to Music or Simple positive messages right after waking up, before get out of bed: “Good Morning! Today something good will happen with me!”
TOUCH
TOUCH Why? Negative touch: Amygdale fires fight or flight. Positive touch: Oxytocin , Endorphin +Female hormone cocktail released, feeling trust & bonding. Sensitive period for touch: in first year of life, with constant touching we can make our babies “bulletproof” against stress. Even in adults: touch rereleases stress, enhances soothing and bonding. After kiss: saliva A immune globulin increases.
How? Stroke, kiss, hug, cuddle!
HELP
Why? There is activity in Pleasure Center : Nucleus Accumbens ; 2 fold effect: 1-Stimulates the immune system 2-Releases “feel good” neurotransmitters (dopamine, serotonin & endorphins) – again as in laugh
How? Help others whichever way it feels comfortable for you!
SLEEP
Why? During the deep stages of Non-REM sleep, the body repairs and re-grows tissues, builds bone and muscle, and strengthens the immune system. During REM sleep we dream. Dreams probably take part in unconscious conflict resolution, memory consolidation.
How? Keep healthy “sleep hygiene”. Wound down before sleep. Only sleep & sex in the bedroom. Keep bedroom dark & cool. No caffeine, no alcohol, no drugs…
BE UNDER NATURAL LIGHT
Why? Serotonin (“feel good” chemical in the brain) is produced more under direct sunlight. Melatonin (“sleep well” chemical) is produced in the dark hours. Circadian rhythm (day-night cycle) can be disturbed in artificial light or dark. How? Go outdoor whenever you can, even if it’s just 10-20 minutes. Arrange your workplace near the window. In artificial light: try therapy lamps.
MUSIC
Why? synchronizing with ~ 60 beats/min causing alpha waves that promote relaxation Wide range of activity in the Limbic – Paralimbic system (emotional regulation) & reward circuit.
How? Listen – Play – Sing – Dance
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