自律神経を整えるためには”3つ”の習慣を改善しよう【自律神経の乱れを整えて鬱を克服した話】

 

こんにちは。

 

「最近気分が上がらない」、「なんのやる気も起きない」と感じる方、もしかすると、自律神経の乱れが原因かもしれません。自立神経の乱れは、自律神経失調症に繋がり、最悪の場合、「うつ」を引き起こし、復帰が難しくなる場合があります。

 

自律神経の乱れには、人の生活習慣が大きく関係しています。なので、今日は、自律神経が乱れがちの、忙しいビジネスパーソンや主婦層に向けて、自律神経を整え、自律神経失調症を克服するために、優先的に改善すべき3つの生活習慣とそれぞれの整え方を、ご紹介したいと思います。

 

とここで、素性もしれない僕が何を言っても信憑性があまりないので、まず、前提として僕の体験談をどうぞ↓

 

僕は自身の鬱体験から、自力で自律神経について勉強し、体調を少しずつ戻していきました。ひどかった時は精神的にずっと不安定で、不眠に苦しんだり、手が急に痺れたりなど、これまで経験したことのない症状に苛まれていました。

 

そもそも自律神経とは?

自律神経とは、簡単にいうと、「自分の意思でコントロールできない神経」のことで、無意識に内臓器官の働きなどを調節しています。

 

詳しくはこちらの記事を参照してみてください↓

 

 

人が朝に目が覚め、夜に眠たくなって眠るのは、交感神経副交換神経という2つの神経が正常に働いているからなのですが、ストレスなどの外的要因で自立神経が乱れることにより、夜になっても交感神経が活発なままの状態が続くようになります。

 

そうなると、不眠やめまいなど、さまざまな症状が体に出てくるので、余計にストレスをためがちな生活になってしまいます。

 

なので、自律神経を整えることで、二つの神経の働きを正常な状態い戻すことで、少しずつよくしていくことが大切です。

 

自律神経の乱れに直結する3つの生活習慣を見直そう

 

自立神経は、生活習慣が乱れると共に同時に乱れます。自律神経の乱れに関係する生活習慣はたくさんありますが、自律神経失調症に苦しんでいる人や鬱の人が、優先的に見直すべき生活習慣は大きく3つありまして、それがこちら。

 

  1. 思考の習慣
  2. 運動の習慣
  3. 睡眠の習慣

 

この中で一番重要、かつ改善するのに時間がかかるのは、思考の習慣です。

 

自律神経の乱れには、ストレスが大きく関係しているのですが、真面目な人や、神経質な人、ネガティブ思考の人は、普通の人にとっては些細なこともストレスに感じてしまい、体に悪いエネルギーを蓄積してしまう傾向があります。

 

僕も実際に、細かいことを気にしてしまうタイプの人間なので、この部分はよくわかります。なので、思考の習慣を改善する最終目標としては、ネガティブ思考をやめて、できるだけ物事を前向きに考える癖をつけることです。

 

それに加えて、後に紹介する、運動と睡眠の習慣の乱れを整えていくことで、少しづつ自律神経を整えて、無気力な状態から抜け出していくことができます。

 

では、上記3つの生活習慣を整えるために、何をどうすればいいのか、それぞれ解説していきます。

 

その①:思考の習慣の改善方法

 

まずは、思考の習慣の改善です。自律神経が乱れやすい人の特徴として、神経質な人極端に真面目に物事を考える傾向がある人を列挙しましたが、僕も含め、このような人たちはストレスに過敏に反応します(ストレスを感じているつもりないけど溜まりがち)

 

ネガティブ思考のままでは、自律神経失調症から抜け出すのは非常に困難ですし、たとえうまく抜け出せたとしても、また何か大きな挫折を経験した時に、同じような状況に戻りかねません。

 

ですので、まずはマイナス思考を断ち切る訓練を時間をかけて行うことから始めましょう。

 

ネガティブ思考からポジティブ思考に切り変え、良い思考習慣を身に着ける第一歩としておすすめなのが、夜に考え事をしないようにすることです。

 

夜は気持ちも沈み安く、悪いことばかりを考えてしまいがちなので、できるだけ、未来に不安を抱いたり、過去への後悔について悩むのはストップして、自分がワクワクしているイメージを持っている状態が理想的です。

 

もしくは、これからどうすれば良いのか全くわからず、漠然とした不安を抱えている人は、遠い未来のことを考えて仕方がないし闇が深いので、明日やりたいことをいくつかリストアップして、それを考えながら寝たりすると、悪しき思考のループにあまり陥らないで済むので、実践してみてください。

 

これは本当になんでも良くて、”明日は皿洗いしよう”とか、”トイレ掃除をしよう” とかでOKです。

 

ネガティブ思考は先天的な要素が強いとは思いますが、近くに一人でも前向きな考えを常に持っている人がいれば、その人に影響されて少しづつ改善できるらしいので、もし、めちゃくちゃポジティブ思考の旧友などがいれば、久しぶりに連絡をとってみても良いかもしれませんね。

 

僕もまだまだネガティブ思考ですし、長い時間をかけて形成された考え方の癖をすぐに変えるのは難しいですが、一つ一つの物事に対して、常に良い方向に考える練習をすれば、必ず変化を起こせると信じているので、一緒に頑張っていきましょう。

 

その②:運動の習慣の改善方法

 

次に、運動の習慣です。これに関しては、全く運動する習慣がない人と、適度に何か体を動かしている人の、二極に別れると思います。

 

僕は就職するまでは週4回くらいのペースでジムに通っていたのですが、仕事の異動でめっきり運動しなくなり、体調が悪くなりました。

 

これは僕の体験談ですが、運動はどんなに少しでも良いのでやっておきべきです特に自律神経が乱れがちの人は

 

仕事が忙しくてジムなどに、通う時間が取れない人に特におすすめなのは、ランニング (ジョギング)または、ウォーキングです。

 

ランニングやウォーキングなどの一定のリズムを刻む運動には、自律神経を整える働きがあります。毎日15分でも良いので、仕事終わりに家の付近を走るだけで十分運動になりますし、これであれば、比較的続けやすいので、運動の習慣を形成しやすいです。

 

ランニングをする時間もないほど忙しかったり、精神的に疲弊している人は、出勤や帰宅の際の徒歩を、ウォーキングとして意識しながら歩いてみると良いです。

 

大きく手を振りながら、一定のリズムを刻むようにテンポよく歩くと、それだけでも1日30分ほどのウォーキングにはなるので、十分立派な運動習慣になります。ぜひ実践してみてください。

 

その③:睡眠の習慣の改善方法

 

最後に、睡眠習慣の改善です。自律神経が乱れていると、不眠がちになり、眠れないとさらにストレスが溜まり自律神経が乱れる負のループにつながるので、非常に危険です。

 

しかし、睡眠導入のルーティーンをしっかりと形成し、眠る体制を整える訓練をすれば、誰でも良い睡眠の習慣を形作ることができます

 

悪い睡眠習慣を改善し、夜眠れるようにするためのコツとして、僕が提唱するのは、以下の3つです。

  1. 適度に運動する
  2. 入浴後から寝る前の1~2時間はスマホやテレビを見ない
  3. 寝る前に10分ストレッチをして、10回深呼吸する

 

適度な運動に関しては、前の2つ目の見出しで紹介した運動習慣の改善方法を参考にしてもらえれば幸いです。少しでも有酸素運動を生活に取り入れることで、大きく睡眠の質が変わることは、実証済みの結果です。

 

2番目のスマホ・テレビをみないですが、スマホやテレビから発せられるブルーライトには、脳の働きを活発にする交換神経を働かせる効果があります。交感神経が働くと、眠るために必要な副交感神経の働きが鈍くなるので、余計に眠れなくなります。 寝る前に画面を見るのは辞めて、本を読んだりする習慣に切り替えましょう。

 

そして最後のストレッチですが、ストレッチをすることで血行が良くなり、副交感神経の働きを促進してくれる効果があります。ストレッチの内容は比較的なんでも良くて、健康骨を回したり、首を前後左右に傾けたり、回したりといったことをする程度で十分です。

 

プラスαとして、ストレッチが終わって寝る前にしておくと良いのが、深呼吸です。額に手を当てて10回深呼吸して気持ちを整えましょう。額に手を当てることで、これにも血行を良くする働きがあるので副交感神経の働きを助けてくれ、夜に眠りやすくなります。

 

自律神経の乱れは、体がストレスに反応している合図

 

はい、以上、自律神経失調症に苦しんでいる方、自律神経が乱れていると感じる方、無気力状態や鬱の人に向けて、自律神経を整えるための改善すべき3つの習慣を紹介しました。

 

一度自立神経が乱れてしまうと、回復するのは大変ですが、長い目で見て、時間をかけて良い生活習慣を築くことができれば少しずつ良くなっていくはずなので、諦めずに、毎日小さな改善を積み重ねて行きいきましょう。

 

今回、記事を書くにあたって参考にさせていただいた本のリンクを貼っておきます↓

 

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    This single story 4 bedroom 2 bathroom on oversized 0.47 acre lot in Old Rancho San Diego sold
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    For your best deliveries any location in Nigeria contact Engr.
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    07033685325|@JRandSonsConcr provides Foundation Contractors, Concrete Driveway,
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    recommendations?|@LIRR has added new architectural finishes to Deer Park Station – terrazzo flooring,
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    faux stone wall (external), circular stamped concrete drive way,
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    the pattern|@MazzelloJoe just spent a couple of hours sealing some stamped concrete in my
    back yard while listening to your reading of, “With the Old Breed”.

    You did a marvellous job. Thanks for helping me pass the time.|@NikaStewart
    Here is a website of actual stamped concrete
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    look for the floor, a loft style design MyColorResolution|@skbayless67 Nah, just be careful.
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    wall paper) and Ceiling (3D epoxy) in residential and
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    For your best deliveries any location in Nigeria contact Engr.
    Abayomi on
    07033685325|Watch this earlier video of our hard working VMGTeam pouring concrete as they create a basketball court for the onlooking family!
    You will also see the awesome stamped concrete patio?!!
    lansingmi eastlansingmi grandledge Holtmi ……|Wood plank stamped concrete.
    decorativeconcrete concrete stampedconcrete stainedconcrete woodlook|Happy Halloween

    To all our customers past, present and future, we wish you a HappyHalloween!

    And remember – if you need your driveway exorcising, call
    Northern Cobblestone and transform your Blackpool home
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    THIS HOME IS A MUST SEE! Featuring a beautiful
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    |FEATUREDLISTING Stunning Detached Mattamy Home In High Demand Neighborhood
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    $819,900 Milton and Photos|Just Listed Stunning Mattamy Home.

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    ⠀|OPEN HOUSE ALERT

    Sunday, October 7, 2018

    Come see this beautiful home, 3/3 + den near Pineview!
    The stamped concrete driveway will stand out, as well as the carefully planted yard with all…
    …|18276 Maffey Drive, Castro Valley
    3 Bedroom 2.5 bathroom home w/ gorgeous backyard & interior.
    New roof & fully owned solar. Composite deck
    surrounded by stamped concrete. Large living room & cozy gas…

    …|OPEN HOUSE SUNDAY10/28 1-4 pm. WOW!!! 1/2 acre cul-de-sac lot accented by a large stamped
    concrete patio and beautiful landscaping. Located at
    4273 Golden Meadows Ct, Grove City, OH and priced at
    only $236,900 this 4 Bedroom, 2.5 bath two|Great Starter home
    Well maintained 4 Bedroom 2 Bath home. Dual pain windows.
    Stamped concrete driveway and walkway. Large covered wrap around
    patio. Rock landscape front and back yard… …|NEW LISTING
    1195 DARTMOUTH CIR. DIXON
    3 BEDROOMS
    2 BATHROOMS
    GORGEOUS CHOCOLATE CABINETS. GRANITE COUNTERS. SPACIOUS BACKYARD WITH STAMPED
    CONCRETE AND YOUR OWN TIKI HUT.
    OFFERED AT $429,900 …|Price Improvement! Impressive 2-Story withWetland Views.
    Home Features a Gourmet Kitchen, Maintenance Free Deck, Stamped
    Concrete Patio & So Much More! Open House Saturday, September 22nd from 11am-1pm!
    Come Stop by or|JustListed Glendora!

    2BD, 1.5BA, Oak hardwood, updated kitchen w/granite,
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    Heater|Stamped concrete resurfacing in the Omaha Nebraska area!
    Who ’s the flagstone look

    concrete overlay concretedesign stampedconcrete homedecor patioliving concreteflooring omahanebraska omahaphotography|PROJECT OF THE WEEK

    Another amazing transformation complete

    From cracking stamped concrete to this stunning paver patio complete with
    steps, pergola, fire pit, walkway, and softscaping to bring everything together!
    Some incredible before and after photos.|CRSBuildersINC
    Construction tips and style choices for a durable, low-maintenance stamped
    concrete driveway that enhances the curb attractiveness of your home.

    Get further info call us:- 858-282-1311 or
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    Our STAMP-WOW process is going to save you the heada…|@olgaopolis @fatTireBikeBoy cool pedestrian crosswalks.
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    Stamped is the way to go and can be very beautiful. …|Great
    video showing the stamped concrete process. Check
    out Westcoat Stamp-It in our Texture Coat (TC)
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    More on …|I have a stamped concrete patio that
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    PLESURE OF ART
    Kfarhim villa Mr. Assef Ghannam
    70838788
    03923863
    stamped Concrete skin tilebordir European_fan …|@AnastasiaRubine ..good morning, this is a gorgeous driveway, looks like a stamped concrete rather then pavers?|A
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    …|A beautiful landscape with faux rock waterfalls,
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    waterfall waterfalls boulders planter stream concrete shotcrete deck… …|A concrete patio gets a stamped-concrete floor treatment and
    new stairs.
    ConcreteRepair ConcreteAdvice…|A cost-effective way of resealing stamped concrete.
    Let us make a mess into success!|A gorgeously-landscaped corner
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    A lovely leaded glass door leads into the entrance hall.
    3 bedrooms & 1.75 baths. claudiahargrove realestate …|A great way to
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    Let us help you. Call or visit our newly updated website by…
    …|A little stamped concrete training today!|A modern space deserves modern paving.
    This is the Eterna Collection from Oaks. Can’t do this
    with stamped concrete.|A path to sprucing up street appeal…staining the stamped concrete.

    I can hardly move but looks much better & there’s still a
    little sun left to enjoy. YAY! streetappealhelpssell|A recent
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    needs? Message us today to find out how we can make your stamped concrete look new again!|A stained and stamped
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    Call (786) 899-2146 for a professional patio resurfacing
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    Miami Concrete|A stamped concrete overlay done on a porch and garage entrance adds so much character
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    Installer: Hopkins Flooring|A stamped concrete driveway creates an impressive home
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    Call (972) 885-6067 now!

    Dallas Concrete|A stamped concrete driveway from Concrete Craft
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    .
    .
    Music:…|A stamped concrete front entry can add instant curb appeal
    to your home. Choose from a variety of patterns, colors, and textures.
    Call us @ (972) 808-5281 for more info!|A stamped concrete patio can look as good as pricey, high-end materials.
    CALL (281) 407-0779 for a FREE quote….|A stamped concrete patio can look
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    CALL (615) 822-7134 for a FREE quote!|A stamped concrete patio looks like large pavers,
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    Call us now and get your concrete project done (850) 792 1131|A stamped concrete walkway can add some great
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    Seeing as today is MilkChocolateDay, we’ll take it in chocolate
    brown! StampedConcrete FlowcreteAsia|A total redesign of this
    property in Fort Lauderdale, Florida.

    Upgraded this little bungalow driveway to concrete cut-outs and wood plank stamped
    concrete porch.

    Broward County Concrete used a medium gray…
    …|A true showplace nestled into a private lot with a stamped concrete heated drive, hand crafted doors and covered
    rear porches! Woodland stands along side today’s trends with
    a gourmet kitchen, marble floors, a Whirlpool Master bath and an awesome game room|A1 we need the
    front porch redone and stamped concrete touched up ETNHolmesChatSafety|A4) big challenge is stamped concrete patio maintenance Resealing made it
    slippery when rains ASCanadaDIY|Achieve decorative finishes that replicate granite, slate, stone, brick or wood aesthetics with Increte Stamped Concrete.
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    CALL (678) 534-3930 to know ore about stamped concrete patio overlays.|Acrylic stone varnish
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    barrier. Suitable for stamped concrete
    |Add a unique appeal to any outdoor space by imprinting patterns in freshly laid concrete.

    Here are 5 stamped concrete patio design ideas to enhance the appearance –
    stampedconcretepatio stampedconcrete concretecontractor|Add pattern and texture to your driveway with our
    stamped concrete overlays and coatings! Call us
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    who wouldn’t to sit out here with a hot cup of coffee to start the morning!?
    concrete concretelove stampedconcrete
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    Call us for an estimate: (402) 290-2016|Another
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    Call us for an estimate: (402)|Another outdoor kitchen done!

    Patio cover over stamped concrete floor, finished off with…|Another recent job.
    Real PA bluestone or stamped concrete?|Another Stamped concrete Job
    Buff concrete color with an antique grey release highlights|Another unique, stamped concrete patio installation. patio concrete|Antiquing & Re-Sealing Stamped Concrete

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    So are we. Get ready for MemorialDay with a stamped concrete patio or fire pit for your backyard.

    Pool not included 😉
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