Cara Mengurangi Penderitaan Hidup


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Menikmati hidup sering dianggap sebagai pola pikir, hasil refleksi, tindakan, dan rasa syukur. Dan sementara sebagian besar dari kita kekurangan waktu luang untuk melarikan diri ke beberapa puncak gunung untuk mengikuti kebahagiaan kita, cara terbaik untuk menemukan kebahagiaan adalah dengan melakukan perubahan praktis setiap hari. Ditambah dengan pilihan sadar untuk menghargai orang-orang dalam hidup Anda dan membuat ruang untuk melakukan hal-hal terbaik Anda, perubahan kecil dalam hidup Anda segera menambah kenikmatan hidup yang lebih besar.

Menumbuhkan Kesejahteraan Emosional

Dapatkan hewan peliharaan (opsional). Memiliki hewan peliharaan memberikan cinta, persahabatan, dan jam hiburan. Kepemilikan hewan peliharaan juga memiliki manfaat kesehatan, seperti mengurangi tekanan darah dan risiko penyakit jantung, meningkatkan perasaan sejahtera dan keterhubungan, dan mengajari Anda pelajaran tentang empati dan pengasuhan.

  • Untuk perasaan ekstra hangat dan kabur, pertimbangkan untuk menyelamatkan hewan peliharaan dari tempat penampungan lokal Anda.

Kembangkan minat pada musik. Mendengarkan musik menyentuh imajinasi otak Anda dan rasa identitas diri, meningkatkan harga diri Anda, dan mengurangi perasaan terisolasi.[2] Mendengarkan musik terasa memberdayakan. Letakkan di album favorit Anda – atau yang ingin Anda selami, naikkan volumenya, dan singkirkan semua gangguan lain sehingga Anda benar-benar dapat merasakan keajaiban musik.

  • Dalam beberapa kasus, musik telah terbukti membantu orang mengatasi demensia, memberi mereka rasa pemberdayaan yang lebih besar. Terapi musik juga berguna pada orang yang menderita kecemasan dan depresi.

Awali hari dengan senyuman. Ekspresi wajah Anda secara tradisional dianggap sebagai jendela untuk mengungkapkan perasaan Anda, tetapi juga dianggap bahwa ekspresi wajah Anda bisa pengaruh perasaanmu. Karena itu, pastikan untuk tersenyum dengan bebas, untuk memastikan suasana hati Anda ceria. Anda bahkan mungkin ingin menyapa diri sendiri di depan cermin dengan senyuman di pagi hari––wajah bahagia itu mungkin cukup untuk membuat suasana hati terus mengalir sepanjang hari

Istirahat. Istirahat yang layak tidak berarti menonton TV atau menonton lubang kelinci internet. Itu berarti menyisihkan waktu dan menjadikannya istimewa. Sebagai ucapan terima kasih kepada diri Anda sendiri, beri diri Anda liburan atau “menginap”, perubahan pemandangan – bahkan jika itu hanya berarti piknik di halaman belakang atau membangun benteng bersama anak-anak Anda di ruang tamu. Beristirahat yang berbeda dari biasanya dan membiarkan Anda “bersantai” dapat memberikan keajaiban bagi rasa senang, melarikan diri, dan kepuasan Anda

Habiskan waktu dengan orang-orang yang menarik. Diketahui bahwa orang dengan lingkaran pertemanan yang luas cenderung hidup lebih lama. Tentu saja, burung sejenis berkumpul bersama, dan juga telah ditunjukkan bahwa perilaku teman Anda benar-benar dapat berdampak besar pada perilaku Anda. Pastikan Anda bergaul dengan orang-orang yang positif dan menarik untuk menginspirasi diri sendiri untuk menjalani kehidupan yang lebih kaya.

  • Apakah Anda menunda untuk berhubungan dengan teman lama? Lakukan panggilan itu hari ini! Jika Anda tidak dapat menghubungi orang tersebut melalui telepon, sisihkan waktu untuk menulis email yang panjang, atau menulis surat dengan gaya lama.
  • Apakah Anda merasa terseret oleh persahabatan yang tidak sehat? Memperbolehkan perilaku buruk teman Anda tidak ada gunanya bagi Anda berdua. Lakukan pencarian jiwa dan putuskan apakah akan menyelesaikan masalah dengan hati ke hati atau hanya mengakhiri hubungan.

Memelihara Kesejahteraan Mental

Mengurangi stres. Anda tidak memerlukan dokter untuk memberi tahu Anda bahwa stres itu tidak menyenangkan, tetapi tahukah Anda bahwa bahkan gangguan suasana hati ringan yang dipicu oleh stres seperti depresi subklinis dapat merusak sistem kekebalan Anda? Nyatanya, durasi periode stres lebih berpengaruh pada kekebalan daripada tingkat keparahannya.Untuk melawan stres, pertama-tama kenali dan berhentilah mencoba melawannya sendirian. Temukan cara untuk membumikan diri Anda dan melepaskan semangat secara konstruktif. Olahraga, olah raga, hobi, dan menghabiskan waktu bersama teman adalah cara yang baik untuk melawan stres. Anda mungkin ingin mencoba citra terpandu, yoga, atau tai-chi; jika Anda mengalami gangguan suasana hati yang parah, carilah konseling dan/atau pengobatan.

Perbaiki manajemen stres Anda, jika Anda tidak dapat menghilangkan stres. Bisakah Anda mengubah penyebab stres? Kemudian, melakukannya. Namun dalam banyak kasus, stres terkait kembali dengan pekerjaan, uang, atau keluarga Anda. Dalam waktu yang tidak pasti, berganti pekerjaan bisa jadi sulit, dalam hal ini, Anda harus menemukan cara untuk mengelolanya dengan lebih baik.

  • Mengelola stres yang berasal dari pekerjaan atau keluarga dapat dilakukan dengan cara menjadi lebih asertif tentang kebutuhan Anda dan menetapkan batasan. Penegasan dan penetapan batas termasuk belajar mengatakan “tidak” pada tugas yang membebani jadwal Anda, mendapatkan waktu “saya” secara teratur, dan menghindari menerima panggilan kerja saat Anda bersantai di rumah bersama keluarga atau teman, atau sebaliknya.
  • Cara lain untuk mengelola stres terkait pekerjaan terdiri dari bekerja lebih cerdas, bukan lebih keras, yang berarti memecah tugas yang lebih besar menjadi langkah yang lebih kecil dan mendelegasikan tugas kepada orang lain, jika perlu. Selain itu, pastikan untuk menggunakan sumber daya di tempat kerja seperti pelatihan dan acara pengembangan profesional untuk menangkal praktik merugikan yang dapat memengaruhi kesehatan dan kesejahteraan Anda.

Pelajari hal-hal baru. Mendapatkan pendidikan yang lebih tinggi dapat meningkatkan harga diri dan minat Anda di dunia. Tapi itu bukan untuk semua orang dan itu bukan satu-satunya solusi. Membaca, bepergian, mengikuti kelas yang menyenangkan, menghadiri kuliah tamu, dan bertemu orang-orang dari budaya lain akan melakukan hal yang sama. Atau coba MOOCs––kursus terbuka online besar-besaran––kursus ini menawarkan cara yang sangat merangsang untuk memperluas pengetahuan dan kemampuan Anda, di waktu Anda sendiri. Pada akhirnya, alih-alih lari dari pengalaman baru, libatkan di dalamnya, dan cari lebih banyak kapan pun Anda bisa. Bagaimanapun, Anda hanya hidup sekali

Temukan hobi. Apakah Anda memilih mengumpulkan prangko atau kickboxing, hobi dan kegiatan ekstrakurikuler diperlukan untuk mengejar menikmati hidup. Rutinitas yang keras kontraproduktif dengan spontanitas dan kejutan––berikan sedikit fleksibilitas dalam jadwal Anda agar tidak menjadi rutinitas dan menjemukan. Lakukan hobi atau aktivitas Anda karena Anda menyukainya dan karena itu membuat Anda “mengalir”, dan bukan karena alasan seperti mengikuti orang lain atau menyesuaikan diri dengan standar sosial yang tidak realistis.

  • Penelitian menunjukkan bahwa berpartisipasi dalam aktivitas santai dapat berdampak positif pada kesehatan dan kebugaran fisik dan mental Anda. Manfaat hobi antara lain tekanan darah rendah, kortisol lebih sedikit, indeks massa tubuh lebih rendah, dan persepsi kemampuan fisik yang lebih besar.

Baca buku yang bagus. Mengangkat kaki Anda dan menonton acara favorit Anda di penghujung hari pasti menyenangkan, tetapi karena menonton cerita secara pasif tidak banyak membantu merangsang imajinasi Anda, itu juga dapat membuat Anda merasa gelisah dan ‘zombie’. Untuk perubahan kecepatan, temukan buku yang bisa membuat Anda tersesat untuk sementara waktu. Jika Anda tidak menganggap diri Anda sebagai pembaca, pikirkan di luar kotak dan temukan sesuatu yang berhubungan dengan hobi Anda: jika Anda seorang penggemar bisbol, ambil otobiografi Bill Veeck; jika Anda seorang biker, cobalahZen dan Seni Perawatan Sepeda Motor.

  • Catat bagian atau ide yang benar-benar sesuai dengan Anda. Jika Anda menyimpan buku catatan di tempat membaca biasa, siap untuk menuliskan inspirasi semacam itu, Anda akan segera mengumpulkan kumpulan ide inspirasional yang penting bagi Anda dan dapat membantu mengarahkan tujuan Anda untuk tahun-tahun mendatang.

Praktik meditasi. Meditasi mengurangi stres dan meningkatkan perasaan tenang. Berpartisipasi dalam meditasi beberapa menit setiap hari dapat meningkatkan pandangan positif dan membuat Anda merasa seimbang dan rileks. Penting untuk menjaga postur tubuh yang baik dan melakukan meditasi di zona bebas gangguan.

Meningkatkan Kesejahteraan Fisik

Perkuat sistem kekebalan tubuh Anda. Tidak ada yang merasa bahagia ketika mereka sakit! Bahkan melakukan sesuatu yang sederhana seperti mengonsumsi multivitamin dengan vitamin C, E, dan A, selenium, dan beta-karoten dapat membantu meningkatkan kekebalan Anda.

  • Memiliki sistem kekebalan yang kuat memungkinkan Anda merespons stres atau penyakit fisik dengan lebih baik. Strategi lain seperti olahraga teratur, istirahat yang cukup, dan menjaga pola makan yang sehat juga penting untuk meningkatkan kekebalan tubuh

Latihan. Berolahraga memengaruhi pelepasan endorfin, yang mengirimkan pesan ke otak, diterjemahkan menjadi perasaan positif. Olahraga teratur tidak hanya melawan depresi, kecemasan, dan perasaan kesepian, tetapi juga memperkuat sistem kekebalan Anda. Bahkan jalan kaki untuk berolahraga dapat meningkatkan respons sel antibodi dan T-killer Anda.

Tidur nyenyak. Tidur sangat terkait dengan kesehatan, tingkat stres, berat badan, dan kualitas hidup seseorang. Selain itu, saat Anda tidur, tubuh Anda menghasilkan sel yang melawan infeksi, peradangan, dan stres, yang berarti terlalu sedikit tidur membuat Anda lebih rentan sakit.Dan meningkatkan waktu yang Anda butuhkan untuk pulih dari penyakit

Bermain di tanah. Para ilmuwan menemukan bahwa bakteri ramah di dalam tanah sebenarnya memicu otak untuk memproduksi serotonin (mirip dengan cara kerja antidepresan). Jika Anda memiliki taman, pergilah ke sana dan gali. Jika tidak, pertimbangkan untuk memulai – jika bukan untuk bunga, untuk sayuran dan rempah-rempah yang dapat Anda gunakan dalam membuat resep sehat. Bahkan mendesain taman kontainer dapat menciptakan titik sinar matahari dalam hidup Anda.

  • Jelas, bakteri yang tidak ramah juga ada di kebun Anda. Kenakan sarung tangan untuk melindungi tangan Anda, terutama jika Anda memelihara kucing atau jika kucing tetangga menggunakan kebun Anda sebagai toilet. Dan cuci tangan Anda dengan baik setelah bermain di tanah!

Makan yang sehat. Tidak perlu khawatir bahwa makan dengan baik (makanan segar, tidak diproses, nyata) memiliki banyak manfaat kesehatan. Selain itu, meluangkan waktu untuk memasak makanan segar untuk diri sendiri memberi Anda dorongan emosional: baunya enak, penampilannya enak, rasanya enak, dan, saat Anda mahir memasak, itu bahkan bisa memberikan istirahat yang menyenangkan dan kreatif dari Anda. rutin. Selain sebagai bentuk memanjakan diri, memasak juga baik untuk dompet Anda. Jika Anda baru mengenalnya, mulailah dengan beberapa resep cepat dan mudah yang tidak akan membuat Anda berhenti memasak selamanya. Semakin sedikit makanan olahan dalam diet Anda, semakin sehat Anda, yang pada gilirannya akan memastikan lebih banyak kebahagiaan bagi Anda.

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