5 "Brain Hacks" Methods to Immediately Change Emotional Status

⚠️ Caution: These are just "First Emotional Aid" to recover a face-to-face situation, not a cure for persistent depression. If you feel unable to cope or have the idea of self-harm, please call 1323 (24-hour Mental Health Hotline).

Here are five "Brain Hacks" ways to change emotional states immediately, focusing on Physiology to trick the brain into stopping negative circuits:

1.Shock System with Cold (The Mammalian Dive Reflex)

This method works most quickly to reset the nervous system.

* How to do: Find cold water, wash your face, or if there is ice, hold the ice in your hand until you feel numb, or put a bag of ice on the back of your neck / forehead for 30 seconds.

* Mechanism: Extreme cold triggers "Mammalian Dive Reflex," slows down the heart and draws blood to feed the brain and heart, helping to stop distraction and reduce panic immediately.

2. 4-7-8 breathing technique (Reset Nervous Button)

When we are stressed, we breathe short, and the force to breathe sends a signal to the brain saying, "We're safe."

* How to do:

* Breathe in through the nose for 4 seconds

* Hold your breath for seven seconds

* Slowly relax your breath through your mouth (make your mouth like a candle blow) for 8 seconds

* Repeat 4 cycles: will immediately reduce cortisol (stress hormone) levels.

3. Change your body posture immediately (Power Posing & Motion)

The brain works in relation to the body. If you are wrapped in your shoulders, face down, the brain interprets "I am sad."

* How to do it: Stand up, stretch your chest, look up at the ceiling, or jump 10 times, shake your hand and shake your feet hard

* Mechanism: Strong shifting changes blood chemistry and pulls focus away from circling thoughts to the body instead.

4.Grounding technique 5-4-3-2-1 (pull consciousness back to the present)

When the heart drifts into the past (sad) or the future (anxious), pull back "here."

* How to do it: Look around and identify things in your mind:

* 5 things the eye can see (e.g. table, pen, light...)

* 4 things that the body can touch (e.g. butt touching chair, foot touching floor, clothes touching skin)

* 3 things that the ear can hear (e.g. air conditioning, car noise, breath noise)

* Two things on the nose smell

* 1 thing that the tongue tastes (or feels in the mouth)

5. 2-minute rule ()

Plumb is often accompanied by a sense of worthlessness to create "small victories" now.

* How to do: Do anything that takes less than 2 minutes and is done immediately, such as folding blankets, storing one plate, drinking one glass of water, or deleting mobile junk files.

* Mechanism: Completing a small task will stimulate dopamine to secrete a little, enough to pull up the emotional graph.

Additional recommendations:

> Avoid listening to sad music or plowing social media now because it will trigger comparisons and feelings worse.

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