How to deal with stress: advice from a psychologist. Effective methods of dealing with stress Tips on how to deal with stress
There are so many things in our life that we don't like at all. Someone does not like their job, someone has problems in the family and all this constantly causes stress. And stress is very bad for our health.
We constantly keep our emotions in ourselves, after which a nervous breakdown begins to appear. And we really want to get rid of this forcing feeling.
And we can handle it. Stress can be turned in a different direction.
How to deal with stress?
The secret is that different people perceive stress differently. For some, this is an impetus to new achievements, and for some it is a powerful throw back. It depends on each person personally. Basically it depends on the character and upbringing.
The best way to solve the problem is fast reaction. When we experience fear, hormones are activated in our body that awaken adrenaline and noradrenaline in us, as a result of which we become aggressive.
And if we do not splash out our emotions, then the result is obvious. Constant anxiety and unstable mood. But this leads to severe mental illness. We also begin to suffer from insomnia and constant headaches, our appetite is disturbed, or vice versa, we begin to overeat.
Stress has its own symptoms:
- Constant feeling of self-doubt;
- Quick change of mood;
- Aggressiveness.
You need to seriously pay attention to your health if you have these signs. There are many ways to deal with stress.
To do this, you need to relax more, eat well and always be saturated with positive emotions from loved ones. You also need to constantly experience positive stress.
These are various attractions that will take your breath away. Another very miraculous remedy is a cry. When stressed, you just need to scream. You also need to breathe properly to calm yourself. Slow and deep.
What should be done to get rid of stress?
You need more sleep. A normal human sleep lasts from 7 to 9 hours, so go to bed at a certain time and get up early to get more things done.
Smile
Humor always helps fight stress. You can watch entertaining movies or videos on the Internet to laugh and cheer yourself up. Relax in nature, go for walks with friends more often or take care of household chores.
Forget about alcohol and cigarettes
First of all, you need to stop drinking alcohol and smoking cigarettes. All this negatively affects your body, as well as mood. It is also recommended to reduce the amount of coffee consumed, as it causes the body to react in the same way as in a state of stress.
How to deal with stress - video
Even having the most beloved and interesting job, we still face stress. It is such a serious problem that books have been written about it. "Stress resistance" by Sharon Melnick compares favorably with other publications about the fight against stress: here only practical advice and exercises that have already helped thousands of people. Here are those that will help make the work less nervous and more efficient.
You will always have too much work to do, so the question is: how to do it better and faster? We'll show you how to prioritize, manage distractions, and save time.
Focus on one thing instead of multitasking
If your work is accompanied by constant stress, it seems to you that multitasking can be your salvation. It is a myth! In reality, you only lose efficiency and focus by switching between tasks and projects every time. Torn between different areas throughout the day, you risk spending 30% more time on each task and making twice as many mistakes.
Who do you think performed better on the thinking task experiment, the people who squandered between tasks, or those who were under the influence of marijuana? You guessed it: the results of those who practiced multitasking turned out to be worse.
Our working memory can hold no more than seven units of information. By multitasking at the same time, you give up a certain part of your working memory in favor of a new task - in this state, it is simply silly to rely on memory. One of the most important skills for success in today's world is the ability to pay full attention to what you are doing at a given moment, and then switch your attention to a new task.
Do it right the first time
How many times after a meeting did you think that you were given clear goals, and then it turned out that you did not do what was expected of you? It's annoying! Try the following method. Get the instructions you need before you walk out the door. First, imagine the steps you will need to take when you return to your workplace. Then ask questions that you think you will encounter as you complete the task.
Sometimes managers do not clearly formulate for themselves the tasks that they set for their subordinates. For example: Does your manager need a brief or detailed analysis of the data? Broken down by year or by month? Who else should I send a copy of the report to? Before diving headlong into your work, analyze everything you have heard and think about how you plan to accomplish the task at hand. Then ask for confirmation. This will help you prepare everything you need and avoid unnecessary work.
Does your manager or clients have seven Fridays a week? Then you can do the following. Help them think about the situation and “lose” several options for its development. That way they don't have to go back and think about it later and change their minds. You can, for example, say: “Last time we tried to do this, and it turned out like this ... Maybe this time it’s worth trying a different way to avoid such unintended consequences?”.
Schedule meetings and prepare for them
How do you schedule meetings? By the principle, is there any free time left in your work schedule? Such an approach cannot be called targeted. The following suggestions may be helpful, whether you are planning this meeting yourself or having it planned for you.
If you need to have a meeting, stop for a moment and ask yourself a few questions. For example: what should my contribution be? Who else will participate and who can help prepare it? If the meeting is not directly related to your goals, consider maybe you should decline the invitation or just ask for a summary of the agenda and decisions made.
Specify whether the meeting is dedicated to various topics or only issues that are within your competence. In the first case, find out if you can only attend the part of the meeting that relates directly to your work. Find out if you can use the conference call or send someone else to the meeting instead of yourself.
When you schedule a meeting in your work schedule, set aside time right away to prepare it and then review the results. When you are leading a meeting, you must have a clear agenda: you must understand the purpose of each participant's presence and end the meeting as soon as the goals have been achieved.
Show your abilities at the very beginning
Your ability to get things done and avoid problems should show up at the very beginning of a process, project, or relationship, not at the end. Indeed, the results of the productivity study show that a minute spent planning saves nine minutes of thoughtless work.
Whether you are a team member or a team leader, it is important to adhere to the principles of project management: agree in advance on the project's initial conditions, its implementation plan, and the conditions for its control.
When you're just getting started with a new business partner, assistant, or manager, too much communication is better than too little. Specify what format of communication they prefer, and tell them how they can build the optimal scheme of working with you.
If you provide professional services, then the preliminary phase of discussing the conditions with the client forms expectations from the entire cooperation as a whole: then it is always much more difficult to go back and change something than to do everything right at once. At this point, you feel vulnerable because you haven't landed a job yet and proven your worth. So instead of discussing the terms and conditions of the job and the reward system, you're probably thinking, "Let them go now, we'll talk about that later." If this is what you usually do, and if you are nevertheless approved for the project, try to avoid creating a vicious circle of stress - discuss in advance the time for additional communication with the client or the conditions for making changes.
Get rid of things that waste your time
Can you list the five things that take up the most time during the day? Do you know why you are doing these things in the first place? For example, if you "surf the Internet", then think about the reason. Maybe you are trying to cope with excitement or boredom? Do you constantly check your e-mail to feel the need?
Perhaps you find it difficult to focus on the work you are doing because it is too difficult? Or is surfing the Internet, in general, pointless? Maybe you are "looking in the wrong place" trying to make meaningful connections in in social networks? If so, try to find a way to meet these basic needs in a more constructive way, or limit the time you spend on them.
Tame Your Email
People often complain that too much e-mail "sucks" their time and mental energy. I turned to Claire Dolan, vice president of Oracle Corporation, for advice. She revolutionized how email is used in her company, which has helped her employees dramatically increase their clarity of thought when performing work tasks.
Dolan explained, “Most people can't perform at their best if they get 100 emails a day. I asked my employees to remember that email is just another method of communication, in other words, it is not “the job itself”! My team responded to my announcement by becoming more selective about their emails. They started chatting with each other and discussing problem solving without cluttering up their inbox. After that, our productivity increased, and the employees themselves now experience less stress.”
If you're not in the customer service department when your duties involve responding to emails in real time, set aside regular time to check incoming messages instead of making email your default screen. Let everyone know when you check your email and when you can expect a response.
We discussed several ways to improve efficiency. You can try one of the strategies presented for about a week until you get your hands on it, or choose the ones that appeal to you the most (do not try to remember and implement everything at once).
Discussion
Alex M: Stress is a scourge, you can't do without it, you can do what you need with it.
Stress is an objective phenomenon, stress expresses the energy that a person experiences when overcoming stress at work (at home, in society). Why stress? Solving the task of the subject-goal, the work of a person in another expression is stress. What is overcome is an achievement, what is not overcome is already a problem. Stress, as such, is experienced by everyone, however, no one has died from stress yet! If only the question does not concern the medical component, because there is stress with the disease too, but it is necessary to put i. Is it difficult? It's difficult.
:)
The main thing at work is a good boss and not a petty tyrant and a friendly team.
Comment on the article "6 rules for dealing with stress at work"
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You can imagine the stress for my daughter, especially since before that we only had to go through a couple of injections in our entire lives (we almost never even got vaccinated). And all the same, you can’t completely protect yourself from stress IMHO, you can just try to make this stress less.
I want to talk to you about how to deal with stress and consider the most efficient and effective stress management techniques. As you know, being under the influence of stress, a person loses his ability to work, can make serious mistakes, which subsequently is reflected in his condition.
Surely many of you not only periodically experience stress, but also believe that this happens too often, and are also convinced that stress has a negative impact on health. In today's publication, I will try to slightly change your attitude towards this phenomenon, and, of course, give some advice on how to deal with stress and eliminate its negative impact on all areas of your life.
Everyone who is not too lazy writes about how to deal with stress today. You will find tips on coping with stress on numerous websites about psychology, and there are many trainings and seminars on this topic. Personally, I like the stress management methods that are described in, namely Law No. 7. The author argues that stress is inevitable and it is pointless to deal with them, but one should not avoid stress, but simply change one's attitude towards them.
There are 3 common myths about stress, which, as practice shows, almost all people are convinced of.
Myth 1. Stress is bad for human health. Many are convinced that stress leads to the emergence of many diseases, that is, they have a uniquely negative impact on human health. In fact, this is absolutely not the case: stress is not only not harmful, but even beneficial to health!
As an example, I want to cite ordinary sports. Performing exercises, experiencing physical overload, a person consciously and purposefully exposes his body to stress. Is playing sports harmful to health? Within reasonable limits, they are, on the contrary, useful!
Myth 2. Stress comes from too much work. The more a person works, the more he is exposed to stress. And this statement is not true, since the occurrence of stress is influenced not by external, but by internal factors. That is, not the work that a person performs, but his attitude towards this work.
Most often, stress arises from the inability of a person to concentrate on one thing. When he has a lot of work - he tries to do several things at the same time, thoughts mix in his head, which leads to stress. If you learn to focus your attention on one thing, on the one hand, you will have time to do more things, on the other hand, this will not lead to a stressful situation.
Myth 3. Stress must be avoided. And this popular belief is misleading. Conversely, the purposeful creation of stressful situations within reasonable limits only stimulates the development of a person, makes him healthier and more resilient, and strengthens his immunity to stress.
This is something akin to vaccination, which creates a little stress in the body, and, thanks to this, it helps to prevent serious and fatal diseases for a person.
Next, I want to offer you effective methods of dealing with stress, the use of which will allow you not to undermine your health and performance with stress, but, on the contrary, to use stressful situations for your own good.
Stress management methods.
1. Always focus on only one thing. All your thoughts should be focused on what you are doing at the moment. Never do two things at the same time, and don't even think about the second thing until you've finished the first. Thoughts about the future should have their own separate time, otherwise they will simply interfere with your focus and stimulate stress. This applies not only to work, but also to any activity, for example, even to eating: while eating, you do not need to read, discuss any projects or talk on the phone.
2. Work at your own pace. How to deal with stress? No need to rush anywhere! If you push the pace, you will only make the situation worse. And in no case do not overload yourself with things.
3. When planning your day, start with eating and resting. When exercising, first of all, set aside time for lunch and rest. Because the absence of these moments will certainly lead you to stress or aggravate the existing one. By the way, if you think that you simply don’t have time to relax, this is a sure sign that, on the contrary, you absolutely need it! And in the very daily routine, distribute all the tasks according to their degree of importance and urgency: first important and urgent, then urgent and not very important, then important and not very urgent, etc.
4. Don't let others distract you from your work. Many complain that they cannot work effectively because they are constantly distracted. However, this happens only because people themselves allow it. Thus, isolate yourself from everyone with a visual or virtual “do not disturb!” sign, which will greatly help you in the fight against stress. Some "over-business" people are almost constantly on the phone, solving some super-important issues, and consider it a huge feat to turn off their mobile for a while. And you try not to turn off, but turn on your phone only for a certain time.
5. Don't strive for perfection. Perfect work is always very difficult, it takes a lot of time and effort, which leads to stress. Therefore, it is enough to do your job well, and not perfectly.
6. Celebrate success and deal with failure. If you have successfully completed the work you have planned, give yourself at least a few minutes to sincerely rejoice at this (if this is a grandiose project, you can even set aside a whole day or several days). At the same time, if you fail, take it calmly, as an inevitable phenomenon. Nothing happens evenly in life: there will always be ups and downs, and the more success a person achieves, the more failures he will have. Moreover, failures and mistakes only help to achieve success, stimulate it.
7. Keep order in everything. At work, in your home and in your life. Clutter always makes it difficult to concentrate, distracts you from looking for the right things, thereby contributing to stress. And the more disorder, the more stress.
8. Love your job and enjoy it. Any business will bring you pleasure if you do it with love and with all your heart. If you just can’t love your job, then it’s not yours, and you need to change it. And do not be afraid of this, otherwise you will be forced to live in stress all your life. The choice is yours…
9. Don't get hung up on self-control. Be your own boss: control your actions, your work, but sometimes be sure to allow yourself to relax. At this point, you can do seemingly completely meaningless things, like just fooling around like a child, laughing and doing all sorts of pleasant stupid things. Learn to create them yourself, entertain yourself. If you do not abuse this moment, it will only increase your efficiency.
10. Delegate some of your work. When thinking about how to deal with stress, remember that you can’t focus everything on yourself, even if you think you can do it better than others. On the contrary, if you have too much work, its quality will suffer from this. Share your work with others, thereby unloading yourself and increasing your efficiency.
And finally, the most important rule for dealing with stress: Do not try to follow all of the above rules at the same time! This will only make your stress worse.
As you can see, these methods of dealing with stress do not contain anything super complex, on the contrary, I would say that they involve the transition from complex to simpler.
In general, when thinking about how to deal with stress, try not to avoid stressful situations, which still won’t work, but change your attitude towards them. Remember about athletes who, thanks to stress, only temper their health and set new records.
Now you know how to deal with stress, and what methods of dealing with stress can be used. I hope you learn useful lessons from these tips.
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anna baseTroubles at work, troubles in the family, unfavorable ecology, frantic pace of life lead to stress, which subsequently leads to nervous exhaustion of the body.
Why does stress occur?
Psychologists distinguish two types of stress - external and internal. Appearance stress arises under the influence of aggressive ecology and bad habits, workloads, emotional experiences (divorce or parting with a partner). To the stress factors that arise under the influence internal causes, include allergic reactions (more often - food), malnutrition, the beginning of a sexual life.
The effects of stress
As a result of stress in the human body, the following changes occur, which are reflected on the physical level:
increased heart rate associated with the need to strengthen the nutrition of the body due to the release of additional energy. Rapid pulse provokes chest breathing (rapid);
blood vessels expand, the flow of oxygen and nutrients increases;
blood clotting increases, since at the physiological level the body is ready for physical pain;
pupils dilate, vision becomes sharper;
muscles increase glucose consumption in case you have to use physical force;
within a couple of weeks there is a sharp decrease or increase in body weight.
due to the weakening of the digestive processes, energy is released for the muscles and the brain.
Psychologists say that short-term stress, lasting no more than a few hours, is good for a person. This type of stress speeds up the metabolism in the body, which has a positive effect on the well-being of a person.
The reaction of the human body to stress is as follows: "resist or run away." A person who is constantly in a state of combat anxiety experiences emotional and bodily discomfort. This reaction can be compared to the simultaneous pressing of the brake and gas pedals at full speed in a car.
Stress can and should be dealt with, otherwise it can lead to serious diseases, such as chronic hypertension. A direct link between chronic stress, cancer and diabetes has also been proven.
Effective ways to deal with stress
In order to overcome the manifestations of stress, identify its root cause. First, observe your feelings. Since stress is directly related to the occurrence of anxiety, it is important to monitor its manifestations. When does anxiety peak? What events preceded the onset of anxiety? the services of a qualified psychologist. However, if there is neither time nor financial opportunity to turn to a professional, you can try to put into practice the following techniques:
Help people around. Feeling sorry for himself, a person forgets that there are a large number of people who are much worse than him. Helping others in a difficult life situation, a person not only distracts from his problems, but also learns to appreciate every moment of life.
Settle the number of important cases. You can reduce the burden on the body by reducing urgent matters. A person feels most comfortable with a measured lifestyle. Learn to plan your time by scheduling tasks by day, week and month. Psychologists say that people who know how to plan their time are more resistant to stress than their unorganized comrades.
"Switch!". In a difficult period, when thoughts are busy searching for a solution to a problem, it is impossible to think about something else. By training the body, a person learns to “turn off” his head from external problems. Start practicing Pilates and yoga, which helps not only to cope with the effects of stress, but also to prevent them. Sports can be replaced by crosswords, puzzles, jigsaw puzzles or logical tasks.
Release negative energy! To achieve the maximum effect, you can use the following psychological technique: go out the door, slam it loudly and imagine that the problem has remained behind it. It is even better to go with such a thought through several doors.
Control your emotions. The fact is that the brain does not ask how serious our problems are, and produces stress hormones in response to any emotional outbursts. You can listen to relaxing music, take a bath with herbs or aroma oils.
Smile! Smiling and laughing triggers the release of joyful hormones that suppress stress. Everything in the body is interconnected: when a person is in a good mood, he smiles. The same works in reverse as well.
Start exercising every day. At least half an hour a day should be allocated for classes exercise. According to doctors, of all sports, walking is the best stress fighter. Working muscles will burn off excess adrenaline. Just its accumulation has a negative effect on the body.
Aggression must find a way out. Everyone knows the method of the Japanese, who love to beat the effigy of their boss from the bottom of their hearts. You can tell the offender everything that you think about him in a letter, but, of course, you don’t need to send it. The letter can be torn into many small pieces, scattered in the wind, or burned.
Add vitamins and minerals to your diet. Vitamin E increases resistance to stress. Therefore, it is worth introducing foods such as soybeans, carrots, potatoes, walnuts, blackberry, corn.
Treat yourself! Stress eating is not worth it, but you can reward yourself for quickly overcoming excitement by eating a piece of dark chocolate or making a long-awaited purchase in a clothing store.
Tea and coffee are prohibited! In a stressful state, it is better to exclude coffee and tea from drinking. You can replace your favorite drinks with herbal infusions, fruit drinks, freshly squeezed juices.
Change your diet. Nutritionists say that among the products, real stress fighters are sandwiches with hard grain bread, salmon pate. , spinach in salads, sunflower seeds, will also benefit the body. In turn, it is recommended to exclude sugar, white bread, and pastries from the diet, which provoke the release of insulin into the blood.
How to deal with anxiety?
It's easy to say, "Calm down! Get a hold of yourself". There are moments when emotions literally overwhelm, and no advice helps. We'll have to deal with them, affecting the body physically.
When trembling in the voice, you need to take the thumb of one hand and massage it properly, then do the same with the thumb of the other hand. Through the finger there is an impact on the speech center.
If the voice is intercepted, or the words are confused, stuttering appears, you need to take a deep breath and mentally say as you exhale: “I speak calmly.” And so several times. You can take water in your mouth and mentally pronounce the same phrase with each sip.
At the moment of strong excitement, you need to seize the moment, retire, then relax the muscles of the face. After a few seconds, make faces and relax them again. So do it several times. Now the same can be done with the muscles of the limbs and trunk, alternately tensing and relaxing them.
Mentally roll the problem into a ball and throw it away. The latter can be done with snow on the street. Even better, throw a problem snowball at a blank wall so that it breaks into small pieces.
Stand up straight, join your hands behind your back in the castle. Taking them back, bring the shoulder blades together and freeze in this position for 5 seconds. Repeat several times and lower the relaxed arms along the body.
Ask a colleague or any acquaintance who is nearby to massage the head, especially the occipital region. If no one is around, do it yourself.
Rub your earlobes with your fingers.
Rub the palms of your hands until they are hot. Apply them to closed eyes and hold until they cool.
Tip: one more effective method overcome stress
According to American scientists, there is a win-win way to deal with stress, called "love." Hugging and kissing a loved one releases the hormone oxytocin. Such a hormone lowers the feeling of anxiety, suppresses stress. Surrounding yourself with people who give you a sense of self-confidence helps you deal with your anxiety.
Psychologist help in dealing with stress
If you can’t cope with stress on your own, you can seek help from a psychologist. A body-oriented psychologist or psychotherapist will help eliminate the effects of stress, identify the main causes that led to its occurrence.
December 28, 2013, 04:51 PMStress is a well-known concept. There are very few people left on the planet who are not familiar with this condition. Stress is a series of events that we perceive as a threat to our well-being, which puts stress on the nervous system, and this in turn causes problems with physical and psychological health.
When we try to cope with life's problems, the body is also in a state of struggle. If we subject ourselves to stress very often, then the body is in constant "combat readiness" to repulse "enemies" at any time. This constant readiness of the body to fight causes biochemical changes in the body, and this depletes the immune system and causes a variety of diseases. between mind and physical health there is a close relationship, so emotional problems lead to diseases of the body.
Symptoms
Symptoms of stress are signals that it is time to change something in life. These are the first signs that we need to think about our actions and find options to deal with life's difficulties.These symptoms include:
- state of anxiety;
- and insecurity;
- fear of losing someone or something;
- abrupt mood swings;
- feeling overwhelmed for no particular reason;
- lack of desire to do anything.
Sources of stress
Stress management begins with identifying its source. It can be either external or internal, more precisely, psychological. An external source of stress is unpleasant events in the world around us: financial problems, worries before some events, conflicts, changes, constant haste, prolonged loneliness, an unsuccessful attempt to do a lot of things in a short time, a violation of a healthy lifestyle, and much, much more . Surprisingly, even positive changes in life, such as a promotion, a change of residence, can cause a state of stress, as the body needs time to adapt.
Destructive thoughts are among the psychological sources of stress. For example, the inability to achieve a goal due to a lack of faith in oneself or doubts in one's knowledge and skills, all this leads to thoughts: "I would like to, but I can't." Accordingly, the goals are not achieved and the needs are not satisfied. Or a sense of perpetual rush: “There is still so much to do! And how can you do it all?” Or excessive demands on oneself, attempts to meet some ideal.
It is necessary to identify the sources of stress in order to control them. The first step might be to write down everything that causes stress. Recording will help to understand the problem and determine the level of stress. And with a careful analysis of what was written, it may turn out that some sources do not exist at all, they are imaginary, far-fetched, some are easy to eliminate, and some will need to be fought.
How to deal with stress
Many tips for dealing with stress are based on well-known and simple principles. Here are some of them. Anti-stress exercises. One of the anti-stress exercises is called "refuge". You need to mentally create a quiet corner where you can "leave" to be alone. Such a corner can be a house on the seashore, the top of a mountain, a hut in the forest, or another planet. The main thing for the time while you are there, you must calm down and gain strength. To return to the real world, you just need to open your eyes.
The “smile” exercise consists in sitting in a relaxed state for 10-15 minutes with a mandatory smile on your face. If it’s not possible to “keep” a smile on your face for so long for the first time, then the time can be increased gradually. The meaning of this exercise is that the brain perceives this movement of the muscles on the face as a signal that you are happy and satisfied, and sends signals to the body for harmony. All practicing yogis know the rule that the corners of the lips lowered down depress all vital functions, while the corners raised up - on the contrary, stimulate them.
Drawing up an action plan. Feelings to control a person, of course, is difficult, but you can control your actions. Changes in behavior change thoughts and feelings. For example, if you failed to do something, then instead of regretting and feeling worse than ever, you need to develop an active plan that will allow you to do it next time. From active actions, emotions change, and you begin to think about this situation in a different way.
Learn . Many everyday stresses are related to staging a large number tasks, and due to inefficient use of time, some tasks remain unfulfilled. 24 hours a day is not enough, but 8760 hours a year is already something. And this time can be used in different ways. Wise use of time is a condition for a balanced life, and therefore well-being.
Meditation. Meditation helps to stop the waves of thoughts in our head and relax the body. Lots of ways. Each person chooses how and where he will do it. And it is not at all necessary to sit in the lotus position in oriental attire, as many people think. You can meditate while sitting in a chair or during a morning jog, or during a leisurely walk in the park alone. It is enough to concentrate on a single thought or feeling, and try to move away from everything extraneous. With the help of meditation, you can remove psychological fatigue, which means you can improve sleep, increase calmness.
Look for humor in Everyday life smile and laugh more often. Anyone who finds the strength to joke in difficult moments copes with a stressful situation more easily than others. Sometimes humor helps to take a different look at the current situation and quickly find a solution to the problem. Humor, smile and laughter have a healing effect on the body in a stressful situation. It is not surprising that laughter clubs are gaining popularity at a high speed in our time.
Proper nutrition. Some foods can help you fight stress. In times of stress, the body's need for vitamins C, vitamin B5, and magnesium increases. Therefore, every day you need to include in your diet foods rich in these vitamins and minerals: kiwi, citrus fruits, cabbage, peppers. Or maybe it will be safer to buy in a pharmacy.
And also you need to remember the hormone of happiness serotonin. To produce serotonin, you need to eat foods containing tryptophan (an amino acid that is part of proteins), namely pumpkin seeds, sesame seeds, almond nuts, dates, bananas, walnuts. At night, serotonin is converted into melatonin, a hormone that helps restore vitality.
