Getting exercise, especially calm and repetitive exercise like swimming, walking, or running, can help to calm your mind and your senses. You can also try exercises like yoga or Pilates, which focus on stilling the mind through soothing, stretching exercises and breathing techniques. Cultivate a focus on beauty and calm appreciation of the world around you to work into your daily self-care routine. This focus on the gratitude and physical senses can also help you calm down in the moment, when you’re feeling stressed or out of control. Experiment with a few different techniques, like:  Listening to soothing music. Petting a dog or cat. In addition to focusing your senses, studies have shown that regular interaction with a loved pet can reduce depression.  Going for a quiet walk, focusing on the beauty of your surroundings. Taking a warm bath or hot shower. Physical warmth relaxes and soothes most people.  Eat your favorite food and savor  the taste. Humans require affectionate touch to thrive. Positive touch releases oxytocin, a powerful hormone that boosts your mood, relieves stress, and makes you feel bonded to others. Techniques that can help you relax in an emotional moment include:  Placing your hand over your heart. Feel your heart beating, the rising and falling of your chest, and the warmth of your skin. Repeat some positive words to yourself, such as “I am worthy of love” or “I am good.” Giving yourself a hug. Cross your arms over your chest and place your hands on your upper arms, squeezing yourself securely. Repeat a positive phrase, such as “I love myself.” Cup your face with your hands, like you would for a child or a loved one, and stroke your face with your fingers. Repeat a few words of kindness to yourself, such as “I am beautiful. I am kind.” Meditation is a great way to relieve anxiety and depression, while improving your ability to deal with stress. Regular mindfulness meditation can also help you regulate your emotions. You can take a class, use an online guided meditation, or learn to do mindfulness meditation on your own.  Sit upright in a comfortable, quiet place. Take deep, cleansing breaths and focus on a single element of your breathing, like the sound or the expansion of your lungs as you fill them with air.  Expand your focus to include the rest of your body. Notice what your other senses are experiencing. Try not to judge or focus too much on any one sensation. Accept each thought and sensation as it appears and acknowledge each one without judgement by saying to yourself, “I am having the thought that my nose itches.” If you find your concentration waning, refocus your attention on your breathing. The core principle of mindfulness is accepting the experience of the present moment without resistance or judgment. That’s easier said than done, but you’ll find that as you practice mindfulness techniques, they will become new “habits” that your brain adopts. When you’re in a hard situation, repeat some supportive phrases to yourself, like:  I will not always feel this way, and this feeling will pass. My thoughts and feelings are not facts. I do not have to act on my emotions. I am okay in this moment, even though it’s uncomfortable. Emotions come and go, and I have been able to get through this in the past.
रिलैक्स होने और उत्साह को कम करने के लिए रेगुलरली वर्क आउट करें: अपने शरीर को आराम देने वाले अलग-अलग सेन्सेस पर ध्यान दें: सूदिंग सेल्फ-टच ट्राइ करें: मेडिटेशन करें: अपने आप से सेल्फ-अफ़र्मिंग (आत्म-पुष्टि) करने वाले मंत्रों को रिपीट करें: