Exercise reduces and controls stress.

Exercise can be very effective in reducing anxiety, although the exact reasons for this phenomenon are still not fully understood. Some researchers believe that exercise can gradually meet the body's evolving needs, eventually enabling humans to engage in large-muscle, physically aggressive activities. Early humans frequently exhibited such aggressive behaviors, but as human settlements became more settled and lifestyles became more civilized, these primal aggressive behaviors found little outlet.

From a medical expert's perspective, one of the major benefits of exercise is that it allows people to immediately shift their attention away from negative emotions. According to some athletes, when engaging in high-intensity exercise, it is often difficult to maintain focus on negative thoughts.

According to the author's own research, healthy individuals respond far better to life stressors than unhealthy ones. For example, several of the author's surveys have shown that the cardiovascular system of people with less aerobic exercise experience greater stress than those with more aerobic exercise. Heart rate tests on people who exercise less under normal circumstances show that when faced with a stressor, their heart rate is nearly 30 beats per minute higher than that of those who exercise regularly.

According to another study, physically healthy individuals generally exhibit significantly lower stress responses to various psychological and social stimuli compared to those with less healthy health. In simpler terms, physically healthy people perform better than those with poorer health in stressful situations-both physiologically and psychologically. Moreover, it is precisely in these stressful social situations that the true physiological and psychological advantages of physically healthy individuals become apparent.

Furthermore, according to some recent experimental reports, certain major life stressors, such as those covered by the Holmes Stress Test Scale, appear to have different effects on the lives of physically healthy individuals than on those with poor health. A four-year survey of company managers suggests that physically healthy individuals may be able to mitigate the effects of certain stress-related illnesses.

These findings are now supported by numerous other studies that suggest that physical health can reduce the negative effects of stress. Furthermore, other studies report that almost everyone in groups who exercise regularly is in excellent health.

In other words, this means that regular exercise can act as a placebo, and the effect of this placebo is almost immediate. Regular exercise can also provide a long-term emotional immunity mechanism, allowing people to resist their own feelings of stress.

Perhaps the most accurate explanation for why exercise is beneficial in controlling emotions, helping to reduce stress, tension, and anxiety, and improving self-awareness lies in some biochemical reason. Currently, some biochemical reasons why exercise controls emotions have been discovered.

As many studies have shown, the amount of endorphins produced by the pituitary gland increases during exercise. Endorphins have long been considered chemicals associated with reduced pain. When a person exercises, endorphin levels in the body rise sharply. Based on reports from many athletes and exercisers, it is now widely believed that exercise stimulates the production of endorphins.

Furthermore, research from Duke University Medical Center in the United States shows that exercise is closely related to reducing negative emotions, while exercise can also enhance positive emotions, making people feel strong and powerful, thereby generating a sense of self-appreciation.

Developing a regular cardiovascular exercise plan is an essential part of managing emotions. Research has found that the best forms of exercise for reducing stress and enhancing positive psychological feelings are precisely those aerobic exercises that maximize cardiovascular endurance.

The author recommends various forms of exercise, including stationary cycling, aerobic exercise classes and group workouts, and weightlifting. Regardless of the type of exercise you choose, you must ensure your heart rate reaches your target heart rate's upper and lower limits (the author has previously discussed "target heart rate" in detail in relevant chapters).

Exercise not only reduces temporary feelings of tension but also lowers stress levels over a longer period. A proper exercise routine not only reduces sudden bouts of stress but also creates the physical conditions necessary for your body to better cope with potential future stress and tension. Furthermore, you can experience the various benefits of exercise in a relatively short time.

It is impossible for a person to control their emotions forever, but a person can change their behavior.

To do this is extremely difficult, even seemingly impossible, especially when a person is in a negative emotional state or their metabolism is severely affected; going against the grain is even more challenging.

For example, if you are feeling sad, you will often unconsciously use some body language to support this sad emotion, such as shrugging your shoulders helplessly, drooping your head, speaking in a low or very soft voice, etc.

However, did you know that you can completely eliminate all your negative emotions using the opposite body language and posture? Unfortunately, in such situations, you often try your best to suppress your positive emotions. If, at this moment, you hold your head high, walk straight forward with firm steps and strong confidence, and speak loudly in an excited voice, you will soon find that with your new behavior, all your negative emotions quietly slip away, leaving you with a completely new mental state.

More importantly, your metabolism will also change accordingly. The more positive your emotional level increases, the more likely your metabolism is to return to normal, and at times, it may even increase slightly.

Please try this method and experience your own emotional changes firsthand. This method is extremely useful at any time.

We already know the good news that people can use their behavior to change their emotions. Since positive behavior can change negative emotions, when you keep your body language in a positive state, it's difficult for your negative emotions to persist. Similarly, when your behavior is positive, your negative emotions are unlikely to last.

Whenever negative emotions begin to surface, you should immediately take the right actions to stop them from escalating. Once you feel down, you should quickly arrange a positive activity to combat those negative emotions.

If you're feeling down right now, what should you do? You could go to a concert, or take your children, nephews, or nieces to the zoo or children's museum. Of course, you could also volunteer for something you believe in, or develop a hobby. Whether it's a simple hobby like gardening, or a more skill-intensive activity like sailing, hiking, or bungee jumping, these can all help lift your spirits and bring happiness back. Furthermore, when feeling down, you can try a new sport or exercise program, get out of the house to meet new friends, or learn something new.

Regardless of the method you choose, you must make yourself very active. Engaging in activities can not only change many aspects of your perspective on life, but also allow you to learn a lot of new knowledge and skills, giving you the opportunity to "recharge" and become more capable and competent.

In short, positive behavior can bring people many good and positive emotions, reduce feelings of boredom and monotony, allow you to establish a new work standard for yourself, and constantly remind yourself that you are fully capable of doing your job well.