在家8景点是在家而不是压力零食

如果你有一个重置按钮，你会在感觉压力时击中什么？有些东西可以帮助你平静下来，垂梦，并减少以消极的方式反应的可能性，如大叫或压力？

You probably already have this "button." And if you don't, you can easily acquire one.

不，这不是一个魔药或类似的东西 - 这是更简单的东西。

“一般从事爱好的人有压力较小，”说Sarah Pressman, PhD, professor of psychological science at the University of California, Irvine, who sees hobbies as a form of self-care.

Learn how a pleasurable activity can help manage and prevent stress and stress-eating, and discover which hobbies may be the best fit for you.

"One reason that stress is harmful is because you are sitting there ruminating about something. Your mind is re-echoing the same arguments over again and again," Pressman says.

But if your mind is focused on quilting, gardening, playing chess or some other hobby, it can't also continue ruminating. In this way, hobbies can help stop the negative thought process, Pressman says.

This is especially true if you reach a flow state during your hobby — meaning you lose track of time because you're so absorbed, saysJoshua Smyth, PhD生物行为健康,特聘教授和medicine at Penn State University.

In a February 2015 study published in the行为医学, researchers followed 115 adults for three days. At random intervals, they had each person report what they were doing and how they felt at that time. The study authors found that when people were engaging in leisure activities, they had more positive and less negative mood as well as less stress.

When we enjoy hobbies, "they make us happy, engaged and calm — and those emotions are potent anti-stress feelings," Pressman says. "When we are happy, our bodies have a different natural physiological reaction that's very different from the response to stress."

In fact, in a study co-authored by Pressman that was published May 2010 inPsychosomatic Medicine, having higher levels of enjoyable leisure activities was associated with lower levels ofblood pressure和cortisol — two things that tend to rise when we're stressed.

You are likely aware of the stress-busting benefits of physical activity. But you may not know why workouts and recreational sports have this effect.

See,when we're stressed, the body thinks we should fight or flight — our heart rate increases and energy is sent to our muscles, Pressman says. But this stress reaction isn't helpful when we're sitting at home or in the office with nowhere for that energy to go.

“积极的爱好与身体相匹配，在压力下有什么意义的，”斯特克斯说。足球，跑步，瑜伽，徒步旅行 - 无论运动如何，它都有助于通过我们的大脑引发的多余能量感知压力源。

"Our social relationships can be a great source of support in times of stress," Smyth says. Even simply doing things with others may help.

"Leisure activities that you do with someone else may, in some cases, have slightly better anti-stress effects than ones you do on your own," Pressman says.

然而，这取决于个人，也不说是独奏爱好也没有减轻压力。

Birding, gardening, woodworking and many other hobbies (like most sports) make you leave the house.

"Although the quality of the scientific evidence is mixed, generally, when we are exposed to nature — particularly beautiful and serene nature — it can帮助减轻压力," Smyth says.

To get the most benefit, he recommends a truly natural, non-built environment and being alone to soak it all up. Something close to the Japanese practice of Shinrin-yoku, or "forest bathing."

"About 95 percent of people eat differently when they are stressed than when they're not stressed," Smyth says. "Of those who change, probably two-thirds eat more."

他说，对于那些人来说，爱好可能会有所帮助。

There's the overall reduction in stress but you're also distracting your brain away from thoughts like "I want some chips." Then, if you're doing something that keeps your hands busy — like cross-stitch or pottery, for example — you can't eat at the same time.

Lastly, there's the chance you may be outside. "I've read articles that talk about one of the best things to do when you want to stress-eat is to do something different or get out of the house," Pressman says. "If you have a hobby you can substitute for stress-eating, that will certainly be helpful."

但更重要的是，她补充说，“一般人们从事更多爱好的人不那么强调，更快乐，对生活更满意。如果你感觉更好，并且压力更低，它可能首先防止压力。”

Smyth说，没有“一定尺寸适合的”爱好，最适合每个人。在尝试使用爱好替代压力的时候最大的事情是选择在做它们或之后（或两者）时让您感觉良好的活动，他补充道。这就是为什么你的朋友可能喜欢绘画，而你更喜欢电锯木雕。

It also may go without saying, but although baking or candy-making may bring you joy, if your goal is to reduce stress-eating, these hobbies may not be best for that purpose. Though you can certainly partake in them when you're not tempted to eat out of stress or boredom.

Lastly, Pressman and Smyth say that picking up an old hobby or learning a new one both may have benefits. With old hobbies, "you know how to do it, and it's often easier to enter flow states," Smyth says. With new ones, there's a greater chance of frustration as you start it, but learning can also be very highly engrossing and keep your mind off of your stress, Pressman says.

When things in your life feel like they're falling apart, putting together a puzzle can be a soothing activity. Choose a scene you love and it can also become part of your home decor once you've finished.

These may require a good amount of patience as you get the hang of them, but you'll be rewarded with a lifelong hobby that can also serve as an outlet for your creativity (not to mention a source of handmade gifts for countless holidays to come).

无论您是一种彩色内部的人，还有一些关于在所有不同色调中慢慢春天春天春天的思考的冥想。

Maybe you've never thought of going for a run as your "thing," but hear us out: Running has the power to clear your head, lower your stress, help you lose weight和so much more. Plus, it's about the easiest hobby to pick up — just strap on your shoes and go.

Train your brain in a new way and learn how to communicate with those who are deaf or hearing-impaired when you pick up sign language.

如果您是字体或语言的情人，并且寻找需要技能和纪律的爱好，书法可能是完美的。有些东西有点跨越哨声，它可能只是为了手工制作邀请或装饰而派上用场。

Theresearch-backed benefitsof meditation include reducing stress and anxiety, increasing the body's immune response and improving sleep quality. With a lineup like that, why not give it a try?

Getting your groove on is a great way to release tension and is a sneaky form of exercise to boot. Learn new ways to move that you can show off the next time you find yourself on a dance floor.