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Life explains what jet lag is and why even pilots and flight attendants are not immune to jet lag.

If after a plane flight you feel tired, lethargic, drowsy (or vice versa, suffer from insomnia), then you have jet lag. In just a couple of hours, you arrived in a different time zone, and your body has not yet had time to adjust.

Flight Attendant and Pilot Tips: Don't sit in one place during the flight

What happens to flight attendants and pilots who are constantly jetlagged?

We weren't taught any tricks on how to deal with jet lag. The only possible trick is to be sure to get a good night's sleep after the flight, says a flight attendant with five years of experience. - Unfortunately, 90% of flight attendants, including me, are forced to “boast” about the complete absence of a normal regime. In our profession, nervous breakdowns due to lack of sleep are common.

After a flight, many people stay at home until late in the evening and only then go to bed. But this is only good if there is enough time before the next flight to get enough sleep without disrupting your day and night routine.

Under no circumstances should you sit in one place for the entire flight; you need to walk from time to time and warm up a little. It is advisable to monitor your diet a day before such a flight. Don't overeat or eat foods that can cause "something." Preferably no alcohol. And for older people and people with heart and vascular diseases, consultation with a doctor is required. It’s scary to count how many “cardiac” cases I’ve had among passengers in my practice!

In fact, many pilots prefer to stay on their time and don't even move their clocks. This means that you will sleep during the day and literally eat lunch during breakfast,” says the pilot. - Although this is hardly suitable for tourists. If you need to adapt to local time, then after the flight go for a walk in the fresh air and sunshine, just tell yourself what time it is, adjust your body and cheer up. It seems to me that the most difficult thing is to force yourself to sleep if your body is not tired. I know that many people use sleeping pills, but I still try to manage on my own.

To better adapt to changing time zones, I support the body with the help of melatonin - this is the main hormone of the pineal gland, a regulator of circadian rhythms,” says Semyon Savchenko, general director of the Ramsey Diagnostics network of medical centers, who himself practically lived on an airplane from 2006 to 2014 . - Melatonin has a pronounced anti-stress and immunostimulating effect, helps to adapt to time zone changes. As a natural antioxidant, it is found in bananas, pineapples, corn and rice.

If you are flying to the east (Thailand, Vietnam, Australia), then it is important to wait until late in the evening and only then go to bed. Otherwise, if you go to bed at 8 pm local time, you may wake up at midnight and not be able to fall back to sleep.

By the way, American scientists at the University of Maryland conducted a study and found that jet lag is more pronounced when moving east, since it is easier for a person to “stretch” the day when flying west than to “shorten” it when flying in the opposite direction. However, the duration of adaptation varies from person to person.

Scientists advise that before flying to the east, set your watches an hour or two ahead in advance and get used to this rhythm in a few days. Upon arrival, you should try to be in the sun more during the day, and at night, avoid artificial lighting, including from smartphone and computer screens.

I've experienced jet lag more than a dozen times already. And I can say that if you follow a few simple rules, the unpleasant manifestations of jet lag can be minimized,” says Evgenia Satova, author of the blog Fashion-Travels.com.

A few days before your flight, start going to bed and waking up earlier if you are flying east, or later if you are flying west.

During the flight, set your watch to the time of the city where you are arriving, this helps you psychologically adjust to the desired time zone.

Try to get some sleep during the flight (although I rarely succeed). Drink more clean water and better not drink coffee. Bring a blanket on the plane, a comfortable headrest pillow, an eye mask and warm socks to take off your shoes. If the flight lasts more than 6 hours, I advise you to wear comfortable lounge-style clothes for the duration of the journey: a soft hoodie and soft sweatpants are what you need to comfortably spend a long flight and relax. Avoid tight leggings, jeans, etc. - you should be as comfortable as possible.

The best thing is to arrive in the evening and go straight to bed. But flight schedules do not always allow this. If you arrive in the afternoon or morning, the most important thing (and the most difficult thing) is not to go to bed while it is light. Yes, you will probably be dead tired after long flights with connections. But the best thing to do upon arrival is to pull yourself together, freshen up in the shower, have a little snack and go out - a new city awaits! And in the evening go to bed at your usual time. Then in the morning you will wake up cheerful and full of strength. Throughout your trip, try to go to bed and get up at the same time.

The last couple of days have been absolutely crazy. A huge pile of things to do, projects following one another, meetings, people who definitely need to see me, hundreds of letters, phone calls and messages. I am usually able to remain calm and focused throughout the workday, and now my abilities have been put to the test. Yes, I withstood it, was able to remain calm, but to be honest, I did not expect such severe stress, and was not prepared for it.

After such difficult days, you definitely need to slow down and relax.

So today I come to my senses. I have several proven ways to return to a normal rhythm of life. When using them, 24 hours is enough for me to have no trace of stress left.

Here are the methods that work well for me:

1. Deep breathing. Take a deep breath. Hold your breath for a few seconds. Exhale slowly. So slowly that you can count to ten while you do it. Feel the tension and stress leaving your body as you exhale. Repeat inhalation and exhalation 3-10 times as needed.
2. Self-massage. I like to massage my shoulders, neck, head, back. Helps great. And it’s even better if your loved one gives you a massage! Another great relaxation technique is to tense and then relax every muscle in your body, one body part at a time, starting with your feet and moving up to your head.
3. Take a walk. When stress starts to get to me at work, I usually take a 5-minute break, go outside, and walk around the building. At the same time, I do self-massage and perform the deep breathing exercise that I mentioned above. This is a great way to relieve stress and give yourself the opportunity to concentrate on your work again.
4. Charger. This morning, at 5:30, I drove to the nearest body of water and did a short swim. It is very beautiful to swim at dawn... and very useful for strengthening the body. Yesterday at this time I went for a bike ride, and the day before I went for a short run. I plan to run again tomorrow. Morning exercise relieves stress and gives you some time to think while you're working out. In winter, of course, you can run outside only if you are already sufficiently seasoned; otherwise, you can do some exercises at home or in the gym.
5. Go outside. Even if the idea of ​​swimming at dawn doesn't excite you, just go outside, go to the park. It's wonderful to feel one with nature and the beauty that surrounds you. While you're outside, stretch, yawn, take a few deep breaths, enjoy the process.
6. Sex. He simply works wonders! Seriously. Most likely, this is the best method from the list.
7. Take a day off. That's exactly what I'm going to do today. Just don't tell my boss about this. Although, I have already accumulated quite a few unfilled vacation days, so in any case this is not a problem. I'm just going to rest, let myself relax and calm down.
8. Meditation. Just sit somewhere quiet, close your eyes, relax and concentrate on your breathing. Feel the air entering and leaving your body. When thoughts start creeping into your head (and they will), simply become aware of them (don't try to force them away) and let them leave you, and then focus on your breathing again. Meditate for as long as you can, then take a couple of deep, cleansing breaths, and return to this world as a new person.
9. Reading. I love to curl up on the couch with a good book. Here you need to take into account that not every good book is exciting at the same time. And in this case, I need exactly what will take over me completely, take my thoughts far away from here. John Grisham is great for me, as is William Gibson. And Terry Pratchett. And Stephen King. Just plunge into their worlds, get lost in them.
10. Love. I like to spend time with my children or my wife. Hug them, give them your attention, forget about the rest of the world. They are what really matters.
11. Disconnect. Turn off your phones, turn off your computer, and turn off the world around you for a while. All of these things only add to your stress. Unplug and forget about the online world! You can do it! But don't forget about JustLive magazine. This is the only site you can visit when you are recovering from stress :)
12. Take a nap. One of my favorite ways. Just take a nap for half an hour and you'll be back in shape. Sleep is like a reset button for life.

What ways do you use to calm down after stress? Tell us in the comments.

Every girl who breaks up with a guy has the same feelings: pain, sadness, despair and disappointment. Regardless of the reason, the experience becomes like a dark cloud for her, haunting her every minute. It is especially difficult for those women who, without any explanation, started dating someone else. What to do in such a situation? What tips will help you calm down and come to your senses after breaking up with your boyfriend?

Accept the fact of the breakup.

When your relationship seemed perfect and now you suddenly break up, it is difficult to admit what happened. It seems like this is a dream and tomorrow everything will be the same. These are detrimental to your emotional state. If the decision was made consciously and firmly, then you should not give up hope, otherwise each new day will be even more difficult and sad. Find out the reason for the separation so as not to repeat mistakes in the future. Think about how you feel now, give a firm assessment of your condition and current circumstances. Such recognition is difficult, but still necessary for a future happy life.

Don't hold back your feelings.

It seems that tears are a sign of weakness, but this is a misconception. Feel free to express your feelings even among people close to you. If this is difficult for you, write a letter to your ex-boyfriend, but don't send it. This will allow you to let out your pent-up feelings.

Control your anger.

In addition to pain and suffering, separation brings. Learn to control these feelings and under no circumstances allow them to break out. Understand that anger will not change anything, and it will not affect the guy’s decision. He may not even think about how you feel at that moment. Therefore, the anger that overwhelms you only harms you.

Don't idealize the past.

The brain has a tendency to erase difficult memories from memory and resume only good ones. This is reflected in the girl’s condition, because it seems to her that everything was not so bad. However, this is an illusion.

Look for the positives from the breakup.

Think about why you are still better off without this guy? What irritated you about him? What are the benefits of what happened? It’s even worth putting them down on paper so that when sadness appears, you can again remind yourself of the positive things that happened.

Keep enjoying life.

Although problems seem insurmountable after a breakup, return to your old routine without your boyfriend. Think about what could bring you joy or what you are missing at this moment in life? Go in for sports, shopping or go to. Go on a trip or vacation to a hotel abroad. Many surprises await you there, thanks to which you will forget about what happened.

Get rid of anything that reminds you of the past.

Since you spent a lot of free time with your guy, it is not surprising that many things will remind you of him. You should not visit places where you and your boyfriend were together. If the decision regarding separation was final, destroy everything that reminds you of your boyfriend. Gifts will only point out everything positive and good that is associated with him, and such memories need to be gotten rid of.

Don't start a new relationship.

After a breakup, there is a desire to start dating someone again. The reasons for such an act are different. Some people want revenge, while others get rid of unpleasant memories in this way. However, psychologists do not recommend starting a relationship with someone again immediately after breaking up. As a result, the person next to you is not the one you truly need.

It’s difficult to come to your senses, but with the help of tips and recommendations, you will succeed! The main thing is not to forget about yourself, take care of your appearance, eat right and exercise.

Our life consists of many stressful situations. Sometimes stress can be so strong that it simply unsettles you. In this state, you don’t want to work, or take care of your family, or even just get out of bed. How to bounce back after severe stress?

How to get out of severe stress

How to get out of severe stress

You need to try to get rid of stress as quickly as possible, so that later it will be easier to restore your body and soul. One of the easiest ways to do this is to shift your attention. Just try to look around carefully. Examine every detail, indoors or outdoors.

To quickly get out of stress, engage yourself in simple physical work. This could be washing dishes, dusting or hand washing.

Be sure to let off some steam and don’t hold on to the negativity that has accumulated within you. There are many ways to do this. The simplest and most banal thing is to break a plate. No plate is worth your emotional health. You can also go to the gym and give the punching bag a good whack.

How to recover from severe stress

The following 5 tips will help you quickly forget about unpleasant stress:

• reconsider your diet. Be sure to include green tea and omega-3 rich foods, such as sea fish, in your diet. You can also ask your doctor to prescribe omega-3 capsules;
• move more. Regular walking and swimming are best. Try to get to work on foot, and after a hard day go to the pool;
• learn to breathe deeply. As a rule, a person under stress breathes shallowly. In this case, his organs do not receive enough oxygen. Watch your breathing, breathe as deeply and freely as possible;
• don't forget to relax. For some, yoga is suitable for this, for others - Pilates, and for others, just a hot bath is enough. Find your relaxation method;
• fill your home with scents. Essential oils are an excellent helper in the fight against stress. Essential oils of mint, lavender, citrus, and spruce are ideal for you.

Choose what you like best. Better yet, combine the methods described. For example, a cup of green tea after a pleasant breathing exercise is simply a great solution!

Unfortunately, most often the first love, which many perceive as “the only one and forever,” does not end very well. The main reason is that this is your first experience of communicating with a guy, and you still don’t know very well what kind of person you need. It's also because your knowledge of people is very limited (that's why so often people start dating at school) and there's nothing particularly good about that. There is no one to choose from. The last reason is that between the ages of 14 and 20, your inner world undergoes major changes. You grow and, in addition to physiology, perception changes and many things fall into place, so couples break up due to various inconsistencies. But if you broke up, this does not mean that you stopped loving him. What to do? How to recover after a breakup?

Give yourself time

Very often, people want the feeling of emptiness to go away at once, they do not give themselves time to recover, or, on the contrary, they whine that they will be sick forever. Sometimes you need to force yourself to think rationally and realize that love is not a disease, there is no pill for it, so time to “suffer” is simply necessary. I want to cry? Cry. Do you want to be alone? Please. The main thing is not to accumulate negative emotions inside yourself. But if you start to catch yourself having suicidal thoughts, seek help from a friend, parents or an anonymous psychological help service.

Pain is healed by impressions

Tested for myself. A strong emotional blow can only be cured by positive emotions, so try to do something that brings you pleasure. Another good option is to change the environment; a regular vacation at the dacha (not to mention the sea) can have a very good healing effect on you.

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Talk about your feelings or write about them

If you have a good and understanding friend, then pour out your soul to her. If you don’t have one, then keep diaries. Describe what you feel - this will help you not to concentrate on the problem and release negativity.

Chat with new people

It is not necessary to radically change your social circle, but it is worth trying to find new acquaintances. New communication experiences will help you realize the mistakes you made in past relationships and accept the fact that you are finally free. Perhaps you will discover a different type of human behavior. When, after breaking up with the guy I loved very much, I began to communicate with others, I suddenly realized that there were normal guys that I didn’t even know existed.

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Engage in self-development

Sadness is great for self-development. Read books, watch TV shows and educate yourself. During your rehabilitation you have the opportunity to learn a lot. You will return to duty as a completely different person.

Don't forget about your appearance

Let's not lie, every person after a breakup feels a little humiliated and rejected (especially if he was abandoned). To restore self-esteem, I suggest paying attention to your loved one: buying cosmetics or taking up dancing.