ひとつでも「はい」があったら・・・こころや体が疲れはじめています。次の方法を、いろいろと試してみましょう。 気分がすっきりし、
よく眠れるようになり、こころや体が元気になってくるでしょう。
• 仕事の合間に軽いストレッチをしてみましょう。
• 気持ちいいと感じるくらいの量の、運動をしてみましょう。
• ベトナムから一緒にきた人や、一緒にいて気持ちが落ち着く人に、
今の気持ちを聞いてもらいましょう。
• オンラインで、ベトナムにいる家族や友人とおしゃべりするのもいいでしょう。
• 好きな音楽を聞いたり、好きな本を読んだりしましょう。
• 自然がたくさんあるところに出かけてみましょう。春・夏・秋・冬で、自然がかわっていく様子を感じてみましょう。
• 夕食は、寝る2時間前くらいまでには済ませましょう。
• スマートフォンは、寝る1時間前くらいまえに見終えましょう。
• 寝る1時間前くらいまでに、ゆっくりとお風呂につかってみましょう。
• 朝は、できるだけ同じ時間に起きましょう。
• 朝おきたらまず、カーテンと窓を開けましょう。部屋が薄暗いところでしたら、電気をつけましょう。できれば外に出たりして、おひさまの光を浴びましょう。
• お酒をのむと、眠りが浅くなり、もっと疲れやすくなります。お酒やたばこに頼るのは、できるだけ避けましょう。
もし、これらを試しても「はい」が減らないときは、こころの専門家に見てもらいましょう。 5.8をみてください
「はい」が3つ以上あったら・・・
あなたのこころは、とても疲れているようです。
クリニック・病院で、こころの専門家。つまり心療内科や精神科の先生にみてもらいましょう。お薬を出してもらえば、よくなります。
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