メンタルヘルス

ストレスを減らす、４つの対処法

嫌な出来事があった時、皆さんどうされていますか？

私は、友人や家族など、誰かに、話を聞いてもらうと気持ちが楽になります。

人に話を聞いてもらう方法もいいのですが、誰かに聞いてもらうことが出来ない場合は、モンモンと嫌な気持ちを抱えたまま、次の日を迎えるということになってしまいます。

今回は、相手が居なくても、嫌な気持ちを軽くできる方法をお伝えします。

嫌な出来事が起こると、どうなる？

嫌な出来事があると、嫌な気持ちや出来事が頭の中にこびりついているように、グルグルグルグル、回転して、忘れようとしても、忘れられない。

なんて経験、皆さんもありませんか？

1つの嫌な出来事から、あれもこれもと嫌な感情を結びつけるような、不安を呼び込みます。

例えば、仕事ことで嫌な出来事を、家に持ち帰ると、家族には関係ないはずなのに、ついつい子供を怒ったり、ちょっとしたことで夫婦げんかになったり。

頭のどこかに、日中に仕事での嫌な出来事が離れず、気持ちが嫌な感情のままなので、普段、気にならないような出来事も気になり、ちょっとしたことで怒ったり。いわゆる「機嫌が悪い」という状態です。

自分で何とかしたいとは思っていても、どうにもならずに、怒ってしまった自分を責める。まさに、負のループです。

ストレスを貯めないためには、その負のループを少しでも早く断ち切ることが必要になります。

嫌な出来事は、その日のうちに！

その日の嫌な出来事はその日のうちに、解消もしくは軽くすることで、翌日、また元気に目覚め、活動することが出来ます。

４つの対処法

　①運動系　②呼吸系　③音楽系　④筆記系　の4つの方法があります。

①　運動系

ウオーキング、ジョギング、など有酸素運動で体を動かすことが効果的です。

体を動かすことで、ストレスを減らし、不安感情を解消するといった効果があると言われています。

特におすすめは、速足で歩いて帰るや自転車でいつもより遠回りしてから帰るなど、帰宅ついでに運動することです。

周りの景色などに集中すると、嫌な出来事の記憶が少しずつ離れていきます。

②　呼吸系

嫌な出来事があったときは、自然と呼吸が乱れ、浅くなります。一方ほっとした時には、「ふ～」っと一息つきます。

私たちの呼吸と感情には密接なつながりがあります。嫌な出来事あったときは呼吸を整えることで、嫌な出来事の感情を鎮静化させる効果があります。

ですので、嫌な出来事があった時は、呼吸、特に吐く息に集中して、深呼吸することをお勧めします。

深呼吸の方法

  1. ゆったりと、椅子に座って、目をつぶります。
  2. 呼吸に意識を集中し、「ふ～」っと、嫌な感情も一緒に吐くような気持ちで、息を長く吐きます。
  3. 息を吸うときは、一緒に良いエネルギーを吸うようなイメージで、息を吸います。
  4. 1～3の深呼吸を何回か、繰り返します。

③　音楽系

音楽を聴くと、「快感ホルモン」の「ドーパミン」が分泌され、嫌な感情を切り替えることができます。

好きな音楽を聴くや楽器の演奏、歌を歌うなど、自分の好きな音楽に触れ、その世界に没頭することが出来ればいいのです。

ただここ最近は、Youtubeの普及により、気軽に音楽を聴くことが出来るようになりました。音楽をかけながら、お風呂に入る、掃除をする、料理をするなど、ぜひ、日常の中に気軽に音楽を取り入れてみてください。

④　筆記系

自分が感じている感情や考え、心の中にあるイメージを文字にして表現することは、嫌な感情を、頭や体の外に出すことができ、いったん落ち着くことが出来ます。

特に、書くことが好き、という人にお勧めです。

日記をつける、自由にノートに感情を書くなど、自分が今感じていることを素直に書くことです。

ポイント

4つの対処法のポイントは自分の好きなことや夢中になれることに、とことん没頭するということです。

脳は2つのことを同時に考えられないという性質があるので、脳に1つの事に集中してもらうことで嫌な出来事を脳から追い出します。

人それぞれ好きなことが違うので、この対処法以外でも構いません。テレビを集中してみるや料理をする、裁縫をする、本を読むなど、できそうなことからやってみると、自然と嫌なことが頭から離れていくかと思います。

シェア！

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