Tag: stress

Quarantine stress? Here are the exercises to get better at home – Italian Cuisine

Bioenergetics and laughter yoga are two anti-stress practices that can help you get rid of negative emotions and find harmony in the dark moments. Discover here the exercises to feel more charged and full of energy

The social isolation of quarantine it is having a strong impact on mental and physical well-being and mood. As time passes, it is normal to feel increasingly stressed and irritable. "For some, finding themselves" isolated "at home without a stimulating external reality becomes stressful because you find yourself dealing with what you have and maybe you don't like," comments the Silvia Pasqualini, psychotherapist specialized in bioenergetic analysis, founder of the YouTube channel Il corpo e la mente. "For others, on the other hand, isolation can become a source of stress because you continually think about what you don't have, such as the habits and rhythms of the life you did before the start of the lockdown." To better manage tensions and stress, there are several techniques that can be helpful such as bioenergetics and lo yoga of laughter.
The first is a discipline based on body psychotherapy. Laughter yoga is a practice that takes advantage of the positive effects of laughter. "Laughter, both natural and induced, is a natural antidepressant," he explains Marco Franzero, Laughter yoga teacher. "It increases the production of good mood hormones, in particular serotonin and endorphins, which lower the levels of stress hormones. Laughing also helps to increase the flow of oxygen in the body and therefore energy ", explains the expert. Here are the most suitable exercises to relieve stress and not let yourself be overwhelmed by moments not.

To start the day on the right foot

As soon as you wake up, experience the benefits of laughter yoga. «Position yourself in front of a mirror and start laughing with open arms. Then, start spreading a face cream imagining that it is "magical". As you absorb, try to laugh more and more , suggests Marco Franzero, yoga teacher of laughter.

To make the domestic routine lighter

Does working from home stress you? Does reconciling home management and working life make you nervous and sad? Here is a useful laugh yoga exercise to try. "While ironing, washing dishes or vacuuming, try to laugh. With a little practice, it will help you deal with things to do with a sense of greater lightness and joy. "

To detach the mind

To be able to free yourself from thoughts and lighten your mind, try "grounding", the basic bioenergetic exercise. How you do it? "Stand up straight with your feet parallel to the height of your hips, with your body weight on your forefoot, your knees flexed, your back straight and your neck relaxed. From this basic position, inspire and bend your knees. Exhale and slowly stretch your legs keeping your knees slightly flexed. Repeat 10 times, synchronizing the movement with the breath. To make the exercise more effective, try to do it with your eyes closed, "says psychotherapist Silvia Pasqualini.

To release tensions

«Shaking is a bioenergetic exercise very useful to get rid of tensions. It draws inspiration from the shaking that dogs do when they come out of the water, "says psychotherapist Silvia Pasqualini. "It starts from the basic position of the previous year. Then you have to slightly take one foot off the ground and start shaking it. Then shake the ankle, the leg and finally also the hip. During exercise, the body always remains soft and the supporting leg always slightly flexed for greater balance. After about 20 seconds, put your foot back on the ground and repeat everything on the other side. Then, shake your hand for twenty seconds first, your right wrist then gradually the whole arm. Repeat everything on the other side. Finally, leaving your feet flat on the ground, shake your whole body, from your feet to your head. "

To get rid of the emotions held back

“From the grounding position, grab a cushion in your hands. After taking 10 breaths, bring your arms up, well stretched as if you would like to collect a fruit from a tree, keeping your gaze high. Breathing, begin to stretch the whole body, buttocks, legs and calves upwards. Finally rise on tiptoes. Stay 10-15 seconds in this position. Then pull your arms down with all the strength you have, bringing your back forward and relaxing your legs, neck and arms. At this point, repeat the exercise by vocalizing the sound of the vowel "O" or "A" and let the pillow fall to the ground ", concludes the psychotherapist Silvia Pasqualini.

Coronavirus, how to fight stress: WHO advice – Italian Cuisine

Sadness, uncertainty, fear: the global health emergency from coronavirus has forced us to change our lifestyle, facing many difficulties. But the stress can be overcome

Stay home, to be separated from the most distant loved ones, children at home from school, first tests of smartworking: the health emergency caused by the spread of the coronavirus (COVID-19) made it fundamental change our habits daily.

Confusion and uncertainty for the future can generate stress and sadness, but it's completely normal. L'World Health Organization has developed advice to stem it as much as possible stress related to coronavirus.

Coronavirus: how to heal from stress

The first thing to do? Contact your friends and family, talking to trusted people can help calm anxiety.

It is very important to keep one healthy lifestyle through one correct diet, sleep, physical exercise and social contacts with loved ones, even if only via social media. Smoking, drinking alcohol and using drugs is not the solution for dealing with emotions. If you feel overwhelmed by anxiety, contact a healthcare professional or consultant.

Try to always be informed about what's going on and what precautions to take is normal, but do it through one scientific source trusted like the World Health Organization website or a government institution, like the Ministry of Health. Try to limit the agitation by reducing the time spent watching or listening to the media.

Remembering how you have faced life's adversities in the past can help you manage emotions better during this emergency.

Coronavirus: how to protect children from stress

Children may respond to stress in different ways. They could become in need of attention, anxious, sticky or, on the contrary, excessively reserved, angry, agitated, up to wet the bed.

Children need the love and attention of adults during difficult times. Give them extra attention. Remember to listen to your children, talk to them kindly and reassuringly. Whenever possible, create opportunities for them game is Relax.

Because children don't get upset, it's essential do not separate them from their parents and from their family landmarks in general. If this is not possible, ensure regular contact with them through calls and video calls.

At home, keep the routine that they associate with everyday life: if it is not possible, create a new one by including learning, play and relaxation.

Inform children on the state of affairs by explaining in simple words what is happening and providing them with the tools to understand how to reduce the risk of contagion. Without alarming them, explain to them what could happen (e.g. a family member may need medical assistance and go to the hospital to get doctors to help them get better).

Coronavirus: how to deal with the crisis in a healthy way

The Department of Mental Health has also drawn up other tips to help Welfare during the emergency and face the emergency in the right way.

1. Coronavirus (COVID-19) can affect people from different countries around the world. Do not connect it to any ethnic group either Nationality. Be empathetic towards those affected by the disease, who have no fault of it.

2. Do not refer to people affected by the disease as cases, victims or sick. They are simply people who have COVID-19, who are receiving treatment, who will recover from the coronavirus and who will then return to live a normal life with their work, their family and loved ones.

3. Avoid watching, reading or listening to news that causes anxiety or stress. Search for practical information to protect your loved ones and organize your life by updating you a few times a day. The continuous and sudden news of new infections creates concern.

4. Protect yourself and support others. Assisting others in times of need it can also benefit you.

5. Look for opportunities to voice positive stories who has experienced the new coronavirus and has recovered.

6. Honor those who are taking care of people with coronaviruses health workers of your community and their role in saving lives and protecting you and your loved ones.

Vegetable garden: fights stress and makes us happy – Italian Cuisine

Growing vegetables, vegetables and fruit helps to eat better, feel good, get rid of tensions and keep away from sadness and depression. Discover the surprising benefits of making a vegetable garden on the balcony or in the garden

The hobby for the home garden is growing. The numbers say it. According to a Coldiretti / Ixè study, 6 out of 10 Italians dedicate themselves to the self-production of some vegetables, vegetables or fruit on the terrace, on the balcony and in their own garden. Gardening at home has countless advantages. It has beneficial effects on the body, mood and health. For example, it allows you to fill up on vitamin D because it is an activity that is practiced outdoors. "Vitamin D that is activated thanks to exposure to sunlight is precious for health. Promotes the absorption of calcium, an essential mineral to keep bones strong and prevent osteoporosis ", explains the nutritionist Valentina Schirò, specializing in food science. Vitamin D is also an excellent ally for good humor. "It is involved in the production of wellness hormones such as serotonin." But the advantages of making a vegetable garden at home are also others.

The benefits for the line and health

Cultivating a vegetable garden at home allows you to bring vegetables and fresh and seasonal fruit to the table. "The products consumed as soon as harvested compared to the ripe ones ensure more antioxidants and allied vitamins of the line and health" says the nutritionist. "They are for example more rich in vitamin C, which strengthens the immune system and promotes proper blood circulation, counteracting swelling, cellulite and orange peel skin." Vegetables and fruit from the home garden also have another advantage. "They are good for our health and that of the environment. In fact, they are produced without the use of chemicals such as fertilizers, pesticides, herbicides ".

The benefits for emotional well-being

Having a vegetable garden at home also benefits psycho-physical balance. «Nature has great potential. Each person should cultivate their own green and fragrant corner to make fertile and fruitful thoughts grow in daily life ", he comments Veronica Bertoncelli, psychotherapist psychologist specialized in short strategic psychotherapy. «Taking care of a plant brings us back to the" roots "of our being. This allows us to tune into ourselves. In fact, plants allow us to carve out moments of solitude that make us "tune in" to our deepest part .

Improve your mood

"Taking care of a garden requires a minimum of organization, planning and capacity for action. These processes allow you to shift your attention from what makes us feel bad in everyday life to what engages us and makes us feel better. The pleasant action therefore becomes the daily antidote against bad mood and negative thoughts "explains Veronica Bertoncelli.

Counteract stress

"Dedicating yourself to the cultivation of vegetables and fruit allows you to transform negative energy into positive. In fact, it allows you to unplug the chaotic reality that surrounds us by keeping stress away, "adds the psychologist. Confirmation also comes from several studies. Research has analyzed the beneficial effects on quality of life and psychophysical health. Experts have found that dedicating yourself to growing vegetable gardens and plants also helps reduce anxiety and depression.

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