The true last boss is "brain habit"."Super stress relief method" The author to hear from the author and goods

No matter how much work is, no matter how well your private is, you can live in society.I couldn't get any stress, and my relationship was worse by hitting people.In addition, that is the cause of stress ... a vicious cycle tends to occur.

You want to get rid of the stress while removing the cause and changing your mindset.

Nevertheless, many people don't know how to relieve stress, so many people want to know how to relieve stress quickly because they don't have time.

We asked Science Writer Yu Suzuki, the author of the "Super Stress Removation Law", which introduced 100 scientific methods for relieving stress, about how to deal with stress, how to relieve stress that can be immediately stressed, and goods.

Yu Suzuki (Suzuki / Yu)

Born in 1976.After graduating from Keio University SFC, became independent after working for a publisher.While reading over 100,000 scientific papers and interviews with over 600 overseas scholars and specialists, he is currently writing books and magazines on the theme of healthcare and productivity.He continued to introduce the latest knowledge of psychology, health, and science on his blog "Pareo Man" and achieved 2.5 million PV per month.In recent years, lectures have been given, focusing on healthcare companies and other ways to distinguish scientific evidence."Super stress relief method" (iron company) and many other books.

table of contents

The shortcut to relieving stress is to notice your stress

"Short stress" that feels only for a short period of time

Short stress chain "Loop Stress"

"Long stress" with the largest damage

Stress tracker to measure stress by heart rate fluctuation

How to hit "three fundamental factors" that causes intense stress

"Unbalanced thinking" with a biased way of thinking and perspective on things

"Unbalanced nutrition" causes weak mental

"Unbalanced acceptance" that escapes from problems and denies reality

Stress measures that do not run out of breath.What is fast -acting stress care?

"Respiratory training" to dominate the parasympathetic nerves

"Exercise" secreted by substances that enhance the function of the brain

"Biopilia" that becomes stronger in contact with nature

The identity of the "true last boss" of stress is

The shortcut to relieving stress is to notice your stress

Suzuki is familiar with stress relief methods with high evidence, just reading 5,000 scientific papers a year.Mr. Suzuki says, "The best shortcut to relieving stress is to notice your stress properly."

Certainly, it is easy to put emphasis on how to relieve stress, such as "healing goods, workings", but the first thing to do is to know your stress.

And it is important to take the right solution that suits the stress.Suzuki classifies stress into the following three in his book, "Super Stress Removation Law."

1. "Short stress" that feels only for a short period of time

It is an acute stress that you often experience in everyday life, such as "Hey, is upset!"Suzuki says that this kind of stress has advantages and disadvantages.

Close to the deadline is stressful and a catalyst for increasing motivation.It is important to control the moderate level while exploring such benefits.

2. Short stress chain "Loop Stress"

It is a pattern that suffers from the same stress endlessly by taking appropriate measures for short stress.The stress that your room is dirty will not be solved unless you clean up.

An example of a loop stress is that if you take medicine early, you will have a light cold, but you will be aware of it but do it.

3. "Long stress" with the largest damage

It is a state where loop stress has become even more serious and chronic, such as "I'm dragging my bullying when I was a child" and "I'm just worried about debt."

This stress is scary is "getting used to it."Even though the heart is so hard, I only take measures against short stress, and when I notice it, it becomes severe or too late.

"We can't escape stress as long as we are alive, but if the burden of the mind can be handled before chronic, we will not be frustrated and anxious more than necessary," Suzuki says.。

If you feel stressed, let's look at which three types are the above three types.The book, "Super Stress Relieving Method", introduces plenty of how to deal with each stress, so please take a look.

Stress measurement by heart rate fluctuation.Ring -type stress tracker that I want to wear every day

The first thing that is worrisome about knowing your stress is the smart ring "Oura Ring" that Mr. Suzuki loves from the first model.

It is a ring -shaped tracker born in Finland, and it is no wonder that there are many lovers not only for wearable but also for fashion stakeholders because simple design does not disturb styling.

The inside of the aura ring has a built -in sensor to measure blood flow, measuring the person's activity, the quality of sleep, and stress levels.You can automatically record it on your smartphone and visualize the change in stress on a graph.

When you hear stress measurement, you can imagine whether to measure an electrocardiogram and blood pressure, but the interesting aura ring is using "heart rate fluctuation" to measure stress.Heart rate fluctuations are the fluctuations of each beat of the heart, and is also an indicator of the autonomic nervous tension of the heart.

Because heart rate fluctuations are deeply involved in breathing, Suzuki may check whether meditation is well done with aura ring.

In addition, only basic figures, such as "80 points of sleep" and "stress 50 points", are on the contrary, "I can make the goal of how many sleeps today, and I can face stress like a game.Good, Suzuki says.

Those who want to check stress without stress should be worth trying.

How to hit "three fundamental factors" that causes intense stress

Rather than dealing with the stress that comes down one after another, Suzuki says, "It's important to hit the root cause."The following three imbalance may hide the root cause of stress.

1. "Unbalanced thinking" with a biased way of thinking and perspective on things

Suppose you make a mistake at work.So I understand that I want to blame myself and other objects, such as "What are you doing?"

"Automatic thinking catch training" is effective in eliminating the imbalance of such thoughts.This is a method used in "cognitive behavioral therapy" that tries to reduce stress by working on human cognition. It is unrelated to your own will, but suddenly emerging in your head, no matter what your own will.That's right.

There is no problem with positive thoughts and images such as "It's nice weather today" or "Oh, it smells good", but the thoughts such as "I hate it anyway" and "Everything is bad" continues to cross my mind.And stress is only accumulating.

It is necessary to have a maintenance training to check whether an imbalance is occurring for such "automatic thinking".

So Suzuki recommends "Simple Sort Records".If you feel a big stress, you will record the "situation", "emotion", "thinking or image" at that time.

The recording period is at least 14 days.As you continue, you will be able to grasp the imbalance of thinking.

The "Simple Sort Record" seat has a format on Suzuki's blog.Please ask yourself, "What was the most uncomfortable today ..." in his book, "Super Stress Relieving Methods".

Click here for the corresponding seat: Simple sort record

Why don't you print it on a card -shaped or a print paper with a binder hole in advance?

2."Unbalanced nutrition" causes weak mental

According to Suzuki, research in recent years has revealed that "people who have been eating healthy meals are much more stressful."

However, even if you know that nutritionally balanced diets are good for your body and mind, if you are busy, you tend to postpone your meals, and you can get stress -relieving alcohol and eat.It's not hard to imagine.

So Suzuki taught me a diet called "SMILES", which strengthens mental in three months.

Based on the Mediterranean diet, the whole grain bread and pasta, vegetables and fruits, beans, nuts, fish, fish, lamb, pork, chicken, eggs, olive oil, dairy products are continued for 3 months.increase.If you care about calories, you will be stressed, so eat as much as you want and enjoy "enjoy eating properly".

In addition, Mr. Suzuki says that there is no drill if you mention what you need to eat, but "it is more important to be aware of things you do not eat."

An example is oxidized oil, fast food, processed meat, sweets and soft drinks.The more people, the better their mental improvements. "

It is also a good idea to refrain from caffeine, which is often told.If you take a large amount of caffeine, which tends to block the fatigue sensor in the brain and temporarily block fatigue, the brain will increase the fatigue sensor.

First of all, why don't you stop taking drinks, such as coffee, green tea, and tea for 7 to 12 days?For those who say, "I have to be coffee at work ...", it is recommended that you replace it with a decaf, where you can enjoy the flavor of coffee without caffeine.

It is also effective to focus on the "intestine", which is also called the second brain.As you know, many of the brain substances such as serotonin, which are said to be happy hormones, are made in the intestine.

Use supplements such as "Probiotics", such as water -soluble dietary fiber and oligosaccharides, to improve the intestinal environment.

3. "Unbalanced acceptance" that escapes from problems and denies reality

When I make a mistake at work, I think, "It's true that I made a mistake, so be careful not to do the same thing."Do you think "?"

The latter is an example of a person who has a "unbalance of acceptance" by Suzuki.If you keep thinking only about the past that you can't control no matter how much you are worried, it is natural that stress will accumulate.

What is more unreasonable is that "unbalance of acceptance" occurs for your emotions.It is often said that mental effects are adversely affected by the negative emotions, blaming yourself for being irritated and irritating.

In psychology, avoiding negative emotions is considered to be one of the biggest causes of mental illness.Suzuki says in his book if he wants to be stressful, "not to avoid negative experiences, but to actively accept the real life while nurturing the spirit of" acceptance "."

There are many therapies to nurture the spirit of acceptance and make it your own, but the first thing you want to try is "Access Word Therapy".

By reading a quote that embodies the spirit of acceptance, Suzuki has written the words of writer Hermann Hesse, poet Liner Maria Rilke, and philosophers' old children.。

In addition, the importance of acceptance is also preached in the "Hojo" of Kamo Nagaaki and Kaneyoshi Yoshida's "Tsukasa Kusa".It seems that the same classics can be handed out if they are Japanese.

Stress measures that do not run out of breath.What is fast -acting stress care?

Many stress care and mental care takes time to face yourself deeply, but that alone may run out of breath.I want to adopt a quick stress relief method.

Among the quick -acting stress relief methods, the following three methods are "three kinds of sacred treasures" that proves the scientific magnitude.

1. "Respiratory training" to dominate the parasympathetic nerves

"It is one of the few tension hacks that can be easily practiced," said Suzuki who pushed the drums.The human body is less likely to be nervous because the parasympathetic nerves become dominant when breathing.Suzuki says that it takes 1 minute at first, and that we want you to be able to do it for about 5 minutes.

A breathing technique that can be practiced anywhere without any tools and clothing.Suzuki's book introduces a number of ways, so please refer to it.

Also, even if you know the importance of breathing, you may not be aware of breathing under stress.In such a case, Suzuki recommends a gadget called "SPIRE".

Just put the clip on the body in your clothes and monitor your abdominal swelling.

The change in breathing is sent to the smartphone, and it also plays the role of a daily stress monitor, saying, "I was nervous at the meeting," "I can relax by reading."

2. "Exercise" secreted by substances that enhance the function of the brain

I run because I don't have a good idea, and when I walk, my head is organized.Certainly, when I move my body, I feel that my feelings are sunny.

"Even if it's not a long run or intense muscle training, just walking a little bit of crispness will help improve stress at once," says Suzuki.In his book, a reliable word, "The stress -relieving effect of exercise is no longer common sense", is introduced along with various research results.

If you are aware of moving your body a little indoors for the corona evils that are likely to continue and the heat, it will be useful for physical and mental health.

3. "Biopilia" that becomes stronger in contact with nature

The third of fast -acting stress care is "Biopilia".The idea is that the human brain has a desire to interact with nature.If you interact with nature, the parasympathetic nerves will be activated, the stress will be reduced at a stretch, and the effect will be on the breathing and exercise introduced so far.

In his book, "Super Stress Relief," introduces the ideal way of bathing and the goodness of forest bathing, and also introduces various reasons why people who live in the city make mental illness more easily.

Nevertheless, it is difficult for business people to seek nature every day, and it is unrealistic to leave the city and live in the countryside.

Therefore, we want to use "houseplants" and "aromatherapy".For "natural sounds" such as wind sounds and birds, the sounds flowing from smartphone apps are OK.From now on, you can easily enjoy the effect of "bioophilia" while staying at home.

In addition, gardening is a bioophillia and at the same time, a green exercise, which is part of "exercise", seems to have the effect of relieving stress.Grow houseplants, flowers, and herbs, heal the aroma oil scent, and enjoy the sound of nature.

It is ideal to start with stress -relieving methods not only for stress countermeasures, but also to enjoy life and expand the range of life as a hobby.

The identity of the "true last boss" of stress is

As he takes the stress relief, Suzuki says, "You will notice the existence of the true last boss."

A true last boss is "yourself".Suzuki says in his book, "Whether it's a negative thinking or emotion, it's just a temporary reaction created by your" brain habit "."

It is inevitable to be stressed in various environments.However, for example, if you are ignored by your colleagues, you can keep your emotions or kill emotions, which can lead to further stress.

This is the "Super Stress Relief Method" that has surprisingly many hints to prevent this.

The encouragement is that Suzuki, who is familiar with stress relief as he wrote a book, has experience suffering stress.

Please find the methods of relieving stress and stress relief goods from the experience of Mr. Suzuki, who gave the end of the depressed state and the evidence of 100 stresses.

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