每天醒來所接受的資訊如排山倒海，長期以來所承受的壓力無處宣洩，嘗試過香芬、冥想、運動健身，都還是會陷入情緒的深淵。壓力與負面情緒，不是一時的反應，而是透過生活環境、生活方式等，長期累積而成。
因此減壓活動不該只是短暫的放鬆，更應融入生活方式，透過生活節奏的改變，讓我們與壓力共存，獲得永續的平衡。我們今天推薦 7 天減壓排毒挑戰！藉由一週的訓練，尋找最適合自己的減壓方式吧！
首先，讓我們釐清壓力的來源！
根據美國壓力研究所公布，列出了影響人們情緒的 7 大壓力來源，如下：
工作環境：同事與老闆的關係、工作亮超負荷或超出能力。
金錢狀況：失業現象、退休延遲、生活與醫療費用。
健康狀況：健康危機、慢性疾病的增生。
關係關係：離婚、死亡、親友爭吵、孤獨感受。
營養不良：咖啡因、酒精、加工食品、精緻飲食。
訊息爆炸：媒體資訊過於蓬勃。
失眠問題：無法釋放腎上腺素及其他壓力荷爾蒙。
- 美國壓力研究所 The American Institute of Stress
壓力與動力的平衡
壓力，是一體兩面的情緒狀態，它對心靈健康的影響並不是全然是負面的，在適當的壓力值下對工作動力也會產生正面的效果！
心理學家 R.M Yerkes 與 J.D Dodson 提出提出《耶基斯-多德森定律》，其中提到「工作表現與壓力值呈現倒Ｕ型關係」，認為中等程度的壓力會帶來最高的工作表現！
你有沒有發現，當工作時有很多外界期待的聲音，或是自身對工作的要求，會導致我們反而會呈現想躺平或擺爛的現象。當壓力超出自身可以承受的範圍，會使我們整個人呈現高度緊繃、焦慮的狀態，時間一長就會使得工作效率降低，而影響工作上的表現與動力。
所以！當工作效率下滑，並開始出現倦怠、疲憊、逃避等感受時，就要注意自己是否壓力值已經過高了！而當發現已經長時間處於“擺爛“的狀態，更應該停下手頭的工作，審視自己的狀態，並透過減壓活動放鬆。
當然，當壓力值過低，也會產生低效率的工作狀態，由此得知，適當的壓力將會促進高效率與高產能！
7 天壓力排毒挑戰
當審視自己的壓力狀態後，可以開始著手減壓運動的習慣了！在與壓力情緒共處的日常，我們都要學習如何把減壓活動納入自己的生活之中，養成一種生活方式。接下來，請你接受 WhaleKnows 發出的挑戰邀約！在往後 7 天裡，參加一場壓力Detox挑戰吧！
在這7天內，盡所能完成挑戰及任務，並檢視7天後的狀態，努力持之以恆！
7日減壓排毒挑戰基本規則：
。杜絕速食快餐，盡可能增加在家飲食的機會！
。限制咖啡因攝取量，最多每天一杯含咖啡因的飲品。
。每天至少睡眠時間達 7 小時。
（在條件允許的情況下，可以用起床的精神狀態，摸索最適合自己的睡眠時間。）
請選擇你的挑戰：
1. 著手自己拖延很久但該做的事：如果你正陷入求職的壓力，或是想要跳槽很久遲遲還未行動，那今天請更新你的履歷。並開始養成每天瀏覽工作機會的習慣，說不定哪天就有夢寐以求的工作呢！到時候就可以直接投遞履歷，不會被耽誤啦！
2. 養成正念飲食習慣：今天開始，請開始規劃未來三天的餐點吧！學習簡單又健康的食譜，練習飲食的意識感，足夠營養的蔬菜、蛋白質、水果，擺脫營養不均衡的飲食習慣。本週，不可以再衝動進食，或是用很忙沒空煮飯當藉口了。
情緒排毒任務：
睡前一小時不使用電子產品：定好入睡時間，並在入睡前一小時設定提醒鬧鐘。在鬧鐘鈴響時，就必須關掉手機、電視、平板、電腦，找本雜誌或書來看看吧！
挑戰：
寫一封「寬恕信」：今天請找到讓你生氣或壓力來源的人事物吧！寫一封信，敘述為什麼生氣，尋找原因，然後站在自己的角度原諒自己。如果條件允許，請燒掉這封信。如果真有讓人煩心的對象，在準備好的狀態下，約他出來咖杯咖啡聊聊煩心的事。人際關係是我們生活中的壓力，請不要再哈時間在內耗的關係之中了！淨化生活空間與空氣，是時斷捨離，並繼續度過日常，這樣就有空間與精力去體驗更多事物了！
情緒排毒任務：
選擇讓你平靜舒服的香芬，在寫完信之後，為自己的環境或身體來場香芬療癒之旅吧！
挑戰：
把第三天安排在休假日，關閉所有社交媒體與工作通知。今天，我們把專注力放在自己的人生，不過度沈迷於觀賞其他人的生活。
情緒排毒任務：
今天使用自然療法來治療壓力與焦慮。選擇一本感興趣的書或電影，好好享受！並且尋找一些能夠幫助睡眠、情緒紓緩的適應原草本成分，為自己調配製作一杯好喝美味的飲料或點心吧！
請選擇你的挑戰：
1. 安排一場健康檢查，與專業的醫療單位一起審視你的身體狀況！多久沒有體檢了呢？今年度的乳房攝影或是洗牙預約好了嗎？好好照顧身體健康，可是長久的減壓活動呢！
2. 冥想 30 分中，請開啟 YouTube 尋找一個畫風最喜歡的冥想影片，並確定一個安靜獨處的空間。切記！別睡著了！
情緒排毒任務：
今天，大笑 20 次！找一部網評很好的喜劇電影，或是找找笑話全集，一些輕鬆逗趣的內容。讓負面情緒從你的情緒系統中消失吧！
挑戰：
開啟手機上的日曆，規劃未來一個月的行程吧！哪天有會議，哪天要出去玩，透過時間管理來約束你的壓力！雖然我們無法控制生活的每個場景，但自己的時間總要控制在自己手上。
情緒排毒任務：
今天選一個運動開始晨練！早起運動讓心跳加速，血液循環沸騰，讓腦部有足夠的氧氣準備好一整天將面臨的挑戰。
挑戰：
開始記帳。列出一個財務規劃的目標，今年戶頭裡要有多少錢？今天一整天的消費都一筆筆記下，在一天結束時，把消費明細放在財務目標旁邊相互比對，就知道自己在消費上是不是有需要節省的地方？距離目標還有多遠呢？
情緒排毒任務：
今天的晚餐控制在睡前三小時前結束，避免夜晚時胃食道逆流與消化不良，保持一整晚良好的睡眠品質，也會大力減輕身體所承受的負擔。
挑戰：
創造屬於自己的「咒語」。寫下你的心願，編造一段咒語，透過不斷服的默念，創造吸引力法則。在夜深人靜時，向宇宙許願，將想要收穫的願望根深蒂固的植入靈魂之中。
情緒排毒任務：
完整個放鬆療程。選擇你最喜歡的居家紓壓儀式如泡澡、瑜珈、閱讀等，準備好葡萄酒或紓壓飲、喜歡的零食、舒服的香芬，營造家中的放鬆環境，從呼吸開始觀察身體狀態。在第七天，讓身心合一，把自己調整到最佳的狀態！
在這 7 日內所完成的每一項挑戰和任務後，是不是在身心健康上都更上了一階層。適時的放鬆，養精蓄銳，一切都為了迎接生活上的各種壓力！
這個週末開始規劃一週的時間，Reset 自己的生活，提升自己的動力，創造高產能又正向的每一天吧！
參考資料：
The 7-Day Challenge to Reset Your Life and Detox from Stress
Every day we wake up to an overwhelming flood of information, with long-term stress having nowhere to release. Despite trying aromatherapy, meditation, and exercise, we still fall into emotional depths. Stress and negative emotions aren't just momentary reactions but accumulate over time through our living environment and lifestyle.
Therefore, stress relief shouldn't just be temporary relaxation but should be integrated into our lifestyle. Through changing our life rhythm, we can coexist with stress and achieve sustainable balance. Today, we recommend a 7-day stress detox challenge! Through a week of training, let's find the most suitable stress relief method for you!
First, let's clarify the sources of stress!
According to The American Institute of Stress, here are the 7 major sources of emotional stress:
Work Environment: Relationships with colleagues and bosses, work overload or beyond capability.
Financial Situation: Unemployment, delayed retirement, living and medical expenses.
Health Status: Health crises, chronic disease development.
Relationships: Divorce, death, conflicts with family and friends, feelings of loneliness.
Poor Nutrition: Caffeine, alcohol, processed foods, refined diet.
Information Overload: Excessive media information.
Sleep Issues: Inability to release adrenaline and other stress hormones.
- The American Institute of Stress
The Balance Between Stress and Motivation
Stress is a two-sided emotional state - its impact on mental health isn't entirely negative. Under appropriate stress levels, it can positively affect work motivation!
Psychologists R.M Yerkes and J.D Dodson proposed the 'Yerkes-Dodson Law,' stating that "work performance and stress levels show an inverted U-shaped relationship," suggesting that moderate stress levels lead to optimal work performance!
Have you noticed that when there are many external expectations at work, or personal work demands, we tend to want to give up or slack off? When stress exceeds our tolerance level, we become highly tense and anxious. Over time, this reduces work efficiency and affects both performance and motivation.
Therefore! When work efficiency declines and feelings of burnout, fatigue, and avoidance emerge, it's time to check if your stress levels are too high! And when you find yourself "slacking off" for an extended period, you should pause your work, examine your state, and relax through stress-relief activities.
Of course, when stress levels are too low, it also results in inefficient work states. From this, we know that appropriate stress promotes high efficiency and productivity!
7-Day Stress Detox Challenge
After examining your stress state, it's time to start developing stress-relief habits! In daily life while coexisting with stress emotions, we need to learn how to incorporate stress-relief activities into our lifestyle. Now, please accept WhaleKnows' challenge! Join this stress detox challenge for the next 7 days!
During these 7 days, complete the challenges and tasks to the best of your ability, review your state after 7 days, and strive to maintain consistency!
Basic Rules for 7-Day Stress Detox Challenge:
• Avoid fast food, increase home-cooked meals whenever possible!
• Limit caffeine intake to maximum one caffeinated drink per day.
• Get at least 7 hours of sleep daily.
(When conditions allow, observe your mental state upon waking to find your optimal sleep duration.)
Day 1 - Choose Your Challenge:
1. Tackle long-delayed but necessary tasks: If you're experiencing job search stress or have been wanting to switch jobs but haven't acted, update your resume today. Develop a habit of browsing job opportunities daily - you might find your dream job! Then you can submit your resume immediately without delay!
2. Develop mindful eating habits: Starting today, plan your meals for the next three days! Learn simple and healthy recipes, practice food consciousness, ensure sufficient vegetables, protein, and fruits, breaking free from unbalanced eating habits. This week, no more impulsive eating or using "too busy to cook" as an excuse.
Emotional Detox Task:
No electronic devices one hour before bedtime: Set your bedtime and an alarm for one hour before. When the alarm rings, turn off your phone, TV, tablet, and computer. Pick up a magazine or book instead!
Day 2 - Challenge:
Write a "forgiveness letter": Today, identify the people or things that make you angry or stressed! Write a letter describing why you're angry, find the reasons, and then forgive yourself from your perspective. If possible, burn this letter. If there's someone troubling you, when you're ready, invite them for coffee to discuss what's bothering you. Interpersonal relationships are a source of life stress - stop wasting time on draining relationships! Purify your living space and air, it's time to let go and continue with daily life, making room and energy to experience more things!
Emotional Detox Task:
Choose a fragrance that calms and comforts you. After writing your letter, treat yourself to an aromatherapy session for your environment or body!
Day 3 - Challenge:
Schedule this day on your day off, turn off all social media and work notifications. Today, focus on your own life instead of being overly immersed in watching others' lives.
Emotional Detox Task:
Today, use natural therapy to treat stress and anxiety. Choose an interesting book or movie to enjoy! Also, find some adaptogenic herbal ingredients that help with sleep and emotional relief, and make yourself a delicious drink or snack!
Day 4 - Choose Your Challenge:
1. Schedule a health check-up, review your physical condition with medical professionals! How long has it been since your last check-up? Have you scheduled this year's mammogram or dental cleaning? Taking care of your physical health is a long-term stress relief activity!
2. Meditate for 30 minutes. Open YouTube and find a meditation video with your preferred style, and secure a quiet, private space. Remember! Don't fall asleep!
Emotional Detox Task:
Today, laugh 20 times! Find a highly-rated comedy movie or joke collection, some light-hearted content. Let negative emotions disappear from your emotional system!
Day 5 - Challenge:
Open your phone calendar and plan your schedule for the next month! Which days have meetings, which days are for fun - manage your stress through time management! While we can't control every aspect of life, we should keep control of our own time.
Emotional Detox Task:
Choose an exercise to start morning workouts! Early morning exercise gets your heart rate up and blood circulation going, providing your brain with enough oxygen to prepare for the day's challenges.
Day 6 - Challenge:
Start tracking expenses. Set a financial planning goal - how much money do you want in your account this year? Record all your expenses throughout the day, and at day's end, compare your spending details with your financial goals to see if there are areas where you need to save. How far are you from your goal?
Emotional Detox Task:
Finish dinner at least three hours before bedtime today, avoiding acid reflux and indigestion at night. Maintaining good sleep quality throughout the night will greatly reduce the burden on your body.
Day 7 - Challenge:
Create your own "mantra." Write down your wishes, create a mantra, and through constant repetition, create the law of attraction. In the quiet of night, make wishes to the universe, deeply planting the desires you want to harvest into your soul.
Emotional Detox Task:
Complete a full relaxation routine. Choose your favorite home relaxation ritual like bathing, yoga, or reading. Prepare wine or stress-relief drinks, favorite snacks, comfortable fragrances, create a relaxing home environment, and start observing your body's state through breathing. On the seventh day, unite body and mind, adjusting yourself to the optimal state!
After completing each challenge and task during these 7 days, you'll notice improvements in both physical and mental health. Timely relaxation and energy conservation prepare us to face various life stresses!
Start planning your week this weekend, reset your life, boost your motivation, and create productive and positive days!
Reference:
