負面壓力隨風去
How to Let Go of Negativity and Stress
By verywellmind
Truly effective stress management involves a mix of habits and thought patterns that minimize the stress you encounter in life and increase your ability to cope with the stress you must face. There are several habits that can increase your resilience to stress, including meditation, exercise, focusing on the positive, and surrounding yourself with positive and supportive people, to name a few.
While building your resilience to the inevitable stress you must face in life can go a long way in helping you to stay balanced with stress, it's by no means the only route to stress relief, nor should it be. Cutting out stressors whenever possible is always a good idea. Letting go of our own self-defeating habits is another important strategy. You may not even be aware of all the ways in which you self-sabotage, so here is an important refresher course.
Releasing grudges, negative perspectives, toxic relationships, and other vessels of negativity in your life may feel difficult at first, but once you have started to release your grip, letting go becomes increasingly easier.
The following are some of the more stress-inducing things you may be holding onto, with some proven strategies for releasing them from your life.
1
Let Go of Grudges
There's a lot of press about forgiveness and its many benefits, and unless we face some serious wrongs that have been dealt in our direction, most people probably think of themselves as basically forgiving. We all know that forgiveness can be freeing, but we may not realize how much we are holding onto, or we may not know how to let go of the grudge.
If you are wondering if you can benefit from letting go of anger, ask yourself, do you find yourself ruminating about things that have happened in your past? Are you holding onto anger from your younger years—either anger at yourself for not doing things differently or at others for things they did intentionally or unintentionally that affected you in a negative way?
2
Cull Your Clutter
Have you ever walked into a messy room (or a messy house!) and just felt tired? How do you feel when you walk into your own home at the end of a long day and do you have a specific room you can go to where you feel truly relaxed? Many people don't realize the toll that clutter can take on our stress levels.1 There are many hidden costs of clutter, and they can all act as energy drains that create stress, even if we don't consciously realize it.
If the clutter you have is causing stress, it may be time to prioritize simplification and streamlining—your space and your life.
3
Drop Negative Attitudes About Yourself or Others
Like subtle grudges, you may not be aware of limiting beliefs you have about yourself or others. Do you find yourself negating your own abilities, minimizing your successes, thinking you can't do something before you even try, even if it's something you really want? In the same vein, do you find yourself begrudging others' success because you feel minimized by their triumphs, even though you logically know this isn't necessarily true? Learn to recognize negative thinking patterns and cognitive distortions, and then change them.
4
Cut Out Tolerations (and Learn What They Are)
Tolerations are those things in our lives that drain us and create stress but we live with them and maybe don't even realize they're adding a small piece of stress to each day. If you take a moment to become aware of your energy drains, your patience drains, and your other tolerations, you can create a plan to eliminate them from your life for good, and cut out untold stress in the process. It's more than worth the effort.
5
Say No to Toxic Relationships
Relationships can act as powerful resources for coping with stress or as prolific sources of particularly heavy levels of stress. It's even more surprising that certain 'friendships' that are conflicted, negatively competitive, or otherwise lacking in trust, can actually create more stress than relationships that are unfriendly but stable.
If you find yourself in an unhealthy relationship—a romantic relationship or a friendship, working to create a healthier dynamic is a great way to minimize stress. But if that doesn't work, learning when and how to let go may be necessary. If you've tried your best to improve your toxic relationships but are still finding them to be stressful, here are some tips that may help.
A Word From Verywell
Letting go of these stress-inducing thought patterns and lifestyle features isn't easy, but it may be easier than you think. And it can be addictive—once you start letting go of some of the stressors in your life, it becomes easier to let go of more.
You may want to choose one at a time to focus on for a few weeks (once a month is a good place to start) and move onto another one when you’ve let go enough to feel relief. Notice and congratulate yourself on the progress you make as you make it, and remember that in the end, it will be worth the effort to have greater peace.
If you are struggling to go of negativity, professional help may be helpful. Consider seeing a therapist, counselor, or other mental health professional who can help you learn strategies to combat negativity and decrease stress.
常常 外食好嗎?
What regularly dining out does to your body
Holly Smith Jun insider
What regularly dining out does to your body
Dining out raises sodium and cholesterol levels, and increases the likelihood of weight gain and hormonal issues.
We all generally understand that eating lots of meals out isn't the best idea. It's often expensive, for one, and the foods we pick tend not to be so good for us. Too, exactly what we're eating or how it was prepared is frequently unknown.
When it comes to what eating out for nearly every meal does to your body, things can get complicated, as not everybody responds to constantly eating out in the same way. In general, though, there are some not-so-good consequences, and you'll definitely want to be mindful of them before heading out for yet another meal.
Dining out a lot may make you take in larger portions.
You're more likely to overeat when dining out than you are when you've prepared your own food. Many restaurants offer freebies such as chips and salsa, or bread and oil, in addition to large entrees and sides that are larger portion sizes than what meet choosemyplate.gov guidelines.
This confuses the brain and body, making you think that you're still consuming a serving, because that's what you've been served, but the reality is that the portion sizes are tremendously greater than they ought to be. A study published in the European Journal of Clinical Nutrition claimed that individuals who go out to eat end up taking in an average of 200 more calories than those that eat at home.
It raises your sodium and cholesterol levels.
The average amount of sodium is fast-food is almost is just shy of the daily recommended amount.
Getty Images
High levels of sodium and cholesterol in the body increase one's risk of many negative bodily effects ranging from headache to obesity.
According to CNBC, "The average sodium of all items among the biggest chains in 2014 was 1,256 milligrams" which is huge considering that 2,300 mg or less per day is the recommendation per US dietary guidelines. The effects on the body of a diet high in sodium include increased blood pressure, dehydration, and potentially kidney disease.
Foods at restaurants, particularly fast food items, tend to have a lot more saturated fats and trans fats than meals you may prepare yourself. According to Everyday Health, experts say to improve your health you should try to lessen the amount of fats you consume in the diet, rather than cholesterol itself, as a diet high in fat raises cholesterol levels.
Eating out for lots of meals increases your risk of heart disease or stroke.
A diet high in fat, cholesterol, and sugar increases one's risk of heart disease. When dining out, there are more temptations to delve into the sugary desserts and condiments, or to splurge with an entree you just can't replicate at home. The extra starchy and meaty items are the ones to be wary of in terms of disease risk.
A study from the University of Wurzburg in Germany evaluated the link between protein consumption and stroke risk. They found that the risk of strokes was 41% higher in those who consumed 3.3 ounces of red meat each day, compared to those who consumed an average of 1.7 ounces per day. A portion of red meat at a restaurant is typically larger than 3.3 ounces.
To try to make heart healthful choices when eating out, Joy Bauer, resident nutrition expert on "TODAY," suggested ordering lean protein sources, picking only one cheat item, watching your liquid calories, and going easy on the condiments.
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