STRESS, DEPRESSED: 10 SOLUTIONS TO DO YOURSELF GOOD ON A DAILY BASIS

This year it is HARDCORE. We are ALL I mean ALL at the edge of the cable fart. I think I do at least 5 mental breakdowns a week. I don't know how to hold on honestly.

In short, at the moment the morale is downright at half mast. (I use old expressions, I have zero inspiration as you can see)…

So I thought: why not make a TOP 10 things that can help us TRY to get better!

Of course to get better we would need to be on a cenote in Tulum in Mexico, but we are poor, or we are not vaccinated (and poor) so its ti bit cho!

But there are little things that are not too expensive, even free, that can help improve our mood, that's always expensive (my God I have to stop talking like an adult olalala "that's always expensive “ridiculous, I’m disgusted… )

Depression is a temporary psychological state characterized by a drop in morale, tone and temporary sadness, often accompanied by irritability, anxiety, insomnia or, conversely, a great need for sleep. difficulty concentrating and loss of self-confidence.

Usually it takes a few days...

It has several origins: THE COVID THE COVID 19 THE SARS-COV2 VIRUS THE CORONAVIRUS

Otherwise

It may be due to an imbalance in brain chemistry when the production of certain mood-regulating neurotransmitters such as serotonin or dopamine decreases.

And then basically, there are various factors that come into play: emotional, financial, economic, professional, climatic (lack of light, etc.)

The solutions:

1 WALK

Already playing sports in general is good for the mood since it increases the production of serotonin and endorphins!

Otherwise, walking is good for your health (I speak like Auntie Viviane, my auntie who is a hiking fan now… Lord, I'm sure I'm getting old)

Beyond the fact that it helps to become a hottie, there are studies that have shown that walking helps treat the symptoms of depression. And in addition, it reduces mental ruminations and obsessive thoughts: you know when you don't stop asking yourself why your best friend did a bad job to you, or why your boss is pissing you off at work, or why Loïc no longer answers your whatsapp… Tchip

Walking in nature (alone and without music) helps to have fewer negative thoughts, and to feel more peaceful.

The source of the study: here

2 GO INTO NATURE

I repeat myself, but nature is cool, it's beautiful, it feels good, AND IT'S FREE!

Ocean air

Sea air contains high concentrations of negative ions which have the power to increase serotonin levels in the body: a hormone that influences sleep, appetite, mood and stress!

* otherwise the sea air is also good for the lungs, and some skin problems!

THE FOREST

Sylvotherapy is the basis!

And those who understood it well are the Japanese! They practice Shinrin-Yoku, forest bathing. They have done a lot of studies on the subject (and the Americans too) and have discovered that it can help people who suffer from chronic stress.

WHY?

Because trees and plants release molecules, phytotoncides (basically to defend against bacteria and fungi) and us when we breathe these molecules well it reduces the level of cortisol in the blood (one of the stress hormones ).

But not only: it slows the heartbeat, lowers blood pressure and strengthens the immune system

So the next time we go for a little hike in the forest, we INSPIRE and we EXPIRE!

THE SUN

We have a sick chance of living in the West Indies. The sun is good for morale! Kind really! (Oh shit I have the Compagnie Créole song in my head… shit)

When the body receives ultraviolet rays from the sun, well, it secretes endorphins. And endorphins provide a feeling of well-being!

The sun also acts on the secretion of serotonin and it helps to eliminate toxins and restores energy.

And finally, vitamin D acts as an anti-stress…

So take your jersey, and we break to the Salines!

3 TAKE CBD

CBD is ultra trendy I talked about it in this article available HERE

But good as a reminder: CBD is a solution to achieve a good mental, emotional and physical balance but gently. It helps relieve stress and anxiety thanks to its remarkable relaxing properties.

Studies are still in progress (on humans, rats, mice) so all this is not yet 100% confirmed but the results are very promising:

Yes, CBD could reduce anxiety and depression, and promote sleep.

For best results opt more for CBD oil (at least 10%) and CBD flower because you can have interesting concentrations. .

Otherwise everything that is: candy, tea etc is good too, you just have to watch the dosage (stuff at less than 5% good is not super super effective if you are on the verge of cracking eh) … Logical!

4 PRACTICE THE NIKSEN

Kissa ki la? Niksen?!

Yes Niksen, basically it means “NOTHING”!

Let me explain: It's a concept that comes from the Netherlands and which designates "the art of doing nothing" (like Italian idleness)

Basically: we look at people, we contemplate nature, the clouds, the Diamant rock, the Pitons du Carbet in the distance… In short, WE GLAND! We let our mind wander

And hanging out is good for mental health: because we LEAVE OUR BRAIN IN PEACE, we let it rest for a while, far from stress, far from problems, far from everyday life. History of recharging the batteries!

And there you say to yourself “but I don't have time, I have lots of things to do”!

Well, the Niksen is precisely for people like you, who does 20,000 things and feels guilty if he rests for 5 minutes (we can see you):

1) the Niksen is to hang out, without feeling guilty and it's a real challenge, not to feel guilty

2) the long-term Niksen allows you to be more productive and creative

3) the Niksen is between 10 and 15 minutes a day, no more! So you'll manage you'll find these 15 minutes!

The earth won't stop spinning, because you rested for a quarter of an hour. Your brain will thank you.

5 THE QUIET

And there you say to yourself: Hey manzel ka cracked the real one!

Good: noise is a stress factor. It boosts the secretions of certain defense hormones such as adrenaline or cortisol.

Did you know that prolonged exposure to noise could lead to increased cardiovascular risk, impaired immune system or depressive symptoms?

No or not know that!

But you know it: we are much better in a calm or even silent environment.

brain shower

But whew: Neuroscientists have found that silence helps the brain eliminate toxins.

In fact, the brain is a big consumer of energy, it consumes a lot of glucose to function. And at the same time, it produces a lot of waste like all the organs of the human body. Some of these wastes have difficulty in being eliminated and they walk around oklm in the cerebrospinal fluid.

But the human body is well made: the brain takes showers, because the brain isn't dirty! But he takes his shower often when sleeping! Because it is a time of inactivity and silence...

Except that we sleep less long than before and that we live in noise in FAST LIFE mode. So the brain has the seum, missieu can't take a shower and eliminate toxins! No, then i minui or remove Netflix or ka gadé Squid Game!

And that's not good: Because this cognitive overload (this excess of toxin) can be the cause of cardiovascular problems, or even play a role in depression...

What is recommended is to take 10-minute breaks every 1.5 hours… Even a two-minute work break is good!

Michel Cymes' video on the justice brain shower HERE

6 HUGGING

Hugs are good for your health! We finally found a good excuse to get our better half drunk!

The hug is a formidable weapon against depression. It activates the secretion of endorphins, oxytocin (the hormone of attachment) and dopamine.

It is said that 20 seconds of hug is enough for the brain to release enough oxytocin to feel soothed! It's crazy!

And in addition we discovered that the hug, it prevents certain diseases, it strengthens the immune system and helps to reduce pain...

Give hugs!

7 AROMATHERAPY AND PHYTOTHERAPY

Well, I think you know it all the same, certain essential oils and certain plants can help to crack and vwéyé tout moun ay promnen!

Essential oils

Here is a non-exhaustive list of essential oils that soothe, make it easier to fall asleep, reduce anxiety, and promote good mood!

LAVENDER Inhaling lavender HE activates the same area of ​​the brain as when you practice 45min of meditation (and that's thanks to linalool) In addition to soothing, it facilitates sleep!

BERGAMOTEL'HE of bergamot acts on the central nervous system, regulates mood, reduces stress and anxiety and fights against insomnia and nervous fatigue...

but also: basil, Roman chamomile, lemon, green mandarin, sweet orange, rosemary, damask rose, lemon verbena…

Of course we respect dosages. Dosages and synergies are HERE

LOCAL PLANTS

Some examples viteuf (already that the article will be long…):

RAT TAIL VERBENA soothes, gives tone, helps to better manage stress and depression

LA BRISÉE It contains terpene derivatives with anxiolytic and muscle relaxant properties….

THE RED POPPYThe red poppy flowers have a relaxing effect on the nervous system.

More plants and all dosages HERE

8 BREATHE

Yes I know, you're breathing right now!

But breathing well can have real benefits on physical AND EMOTIONAL balance.

When we breathe WELL, we bring oxygen into our cells, it improves the functioning of the digestive organs (and the digestive system plays a role in our mood) and it eliminates toxic waste!

A deep inspiration followed by an expiration decreases the production of norepinephrine, one of the stress hormones!

So yeah, breathing well helps soothe our anxiety attacks.

By extension, doing meditation is serious the base…

Here is an example of breathing videos HERE

9 WRITE

Writing is a relief.

Writing alleviates symptoms of depression and helps you fall asleep. Because this activity clears the brain...

There are several types of therapeutic writing. Here are two types of writing that you can try at home oklm:

AUTOMATIC WRITING

The goal: to write everything that comes to mind, without censoring ourselves, without thinking too much, without trying to do something good with a good syntax in Patrick Chamoiseau style!

No, we let go of everything on paper and above all we let go. It doesn't matter if you make spelling mistakes, you don't finish your sentences, you go from one idea to another, you write that's all, without a break …

And we try to do that every day: in the morning or in the afternoon over a cup of tea, or in the evening when we're going to bed soon.

THE JOURNAL

There for once you hold more “a diary” or “a logbook”… Classic!

It's more structured, more thoughtful than in the case of automatic writing.

You don't have to write every day, you do as you want, as you can, in any case it has been shown that keeping a diary during a difficult period, it really helps to get through this period of mierda!

So it's THE RIGHT TIME to write I want to say!

Otherwise I noticed that writing therapy is seriously fashionable: We sell a lot of Bullet Journal (sort of personalized diary) and writing notebook in bookstores for ten euros!

To test!

10 FOOD

We discovered a few years ago that the digestive system is our second brain! And that it actually communicates with the brain, moreover! a big pwel for example)

In fact, the brain communicates with our microbiota, our intestinal flora which is made up of 100K billion bacteria. And an imbalance of these bacteria (composition, concentration, etc.) affects our mood.

There are still studies on it but like dab, the first results go in this direction.

A study by INSERM and the University of Montpellier has shown that adopting a “Mediterranean diet” can reduce the risk of depression by 33%…

Basically they recommend foods rich in fiber, fruits and oilseeds and eating yogurt and sauerkraut (it's rich in probiotics)

Well it's always the same huh we ask to eat healthy there's no secret. I'm waiting for the day when people will tell me that eating nuggets is good for your health! No seriously, I'm waiting for this study..!

And otherwise probiotics are good, but it's also a BIG BIZNESS so don't be wary of going to crack all your money in capsules...

SOME ANTI-DEPRESSION FOODS

FATTY FISH Tuna, salmon, mackerel, anchovies, sardines, They are rich in Omega 3 which have the power to slow down the action of cortisol, But also in vitamins B5, B9 and B12, which help fight against stress and fatigue.

LE THE NOIRY has an English clinical trial which shows that drinking black tea daily helps to reduce cortisol… Well my faith WHY NOT

Steptoe A, Gibson EL, et al. The effects of tea on psychophysiological stress responsivity and post-stress receipt: a randomized double-blind trial, Psychopharmacology,

AVOCADO If avocado is on the list of anti-stress foods, it's no coincidence! Indeed, this fruit has two anti-stress that are not joking: monounsaturated fatty acids and potassium which are powerful anti-stress: they allow better absorption of serotonin!

DARK CHOCOLATE Many scientific studies have shown that cocoa is an anti-stress: it releases endorphins, reduces cortisol and blood pressure. But no more than 4 squares a day (Tchip big lol!)

Well you got it, there's no miracle cure. I think it's the association of lots of little things that will allow you to release the pressure on a daily basis. I say, the body is a machine, and it's the assembly of lots of parts that make operate the machine… Something like that, you got it, I don't know anything about mechanics, I'll stop making this comparison, I'm not credible.

But not eating salmon every night isn't going to make you happier, it's more the addition of lots of little things on a daily basis that can help.

And this article is kind of a basic tool (in all humility, it's not a university thesis either!) But it's a tool that can help you on a daily basis. If you feel like you're freaking out, inhaling lavender essential oil may help...

In any case, it doesn't cost much to try!

Finally, if it's really not going well and that like you feel that you don't have any taste for anything anymore, that you're sad 24 hours a day, that the things that made you happy don't matter to you anymore, that everyone pisses you off deeply , do not hesitate to consult your doctor.

I also give you the list of all the medico-psychological centers of Martinique (CMP), call the one in your geographical area: HERE

And if really it's not okay here is the number of SOS KRIS: 0596. 42 00 00

Foss!