Set expectations within your ability. Everyone's ability has certain limits, both advantages and disadvantages. A mentally healthy person should be able to make an objective evaluation of his ability and take action accordingly. If we finally achieve the goal through our own efforts, then in the process of success, individual needs can be met, individual values can be reflected, and self-confidence can be consolidated and strengthened.
If you set your goals too high and blindly pursue them with enthusiasm, you will be hit, feel frustrated and affect your confidence and mood.
Actively participate in social activities and cultivate social interests.
As a member of society, we must live in social groups. One should gradually learn to understand and care for others. Once the ability to love others is improved, you will feel that you are living in a world full of love. If a person has many close friends, he can get more social support; More importantly, you can feel enough social security, trust and motivation, so as to enhance your confidence and strength in life, study and work, and minimize psychological pressure and crisis.
It is impossible for a person who lives outside isolation, narcissism and social groups to obtain mental health. With the increase of nuclear families, the social support from families decreases, so it is more practical to go out of the family and expand social contacts.
Talk to more friends to relieve depression.
In life and work, it is inevitable to encounter unpleasant and boring things. If a good friend listens to your depression, then the depressed mood may be alleviated or alleviated, and the unbalanced psychology can be restored to normal. You can get emotional support and understanding from your friends, gain new thinking and enhance your confidence in overcoming difficulties.
You can also move to the natural environment, go hiking, climbing mountains, swimming or shout and scold in places where no one is around. You can also actively participate in various activities, especially express your feelings by artistic means.
Attach importance to family life and create a warm and harmonious home.
Family can be said to be the foundation of the whole life, and a warm and harmonious home is the source of happiness for family members and the guarantee of career success. Children who grow up in this environment are also conducive to the development of their character.
If the husband and wife are not in harmony and quarrel, it will greatly destroy the family atmosphere, affect the emotional and mental health of the husband and wife, and also greatly affect the children's hearts. It can be said that discordant families are often disturbed and polluted, which is very unfavorable to children's education.
The ideal healthy family model should be that all members can easily express their opinions, discuss and negotiate with each other, solve problems together, provide emotional support to each other and unite to deal with difficulties. Everyone should pay attention to establishing and maintaining a sound family. Society can be said to be a big family. If a person can adapt well to the interpersonal relationship in the family, he can also survive well in society.
If you are complaining that the pressure of modern life is too great and you are going crazy, please stop this idea at once, because your psychological "pressure valve" is in your hand, and it is you rather than others who control whether to "pressurize" or "decompress" you. Under the same burden, who is healthier psychologically and physically depends on who is better at controlling these "pressure valves". You will find that being able to stay healthy is both a gift and a virtue.
Emotional management: There are three ways to deal with emotions: repression, laissez-faire and appropriate expression. When the two methods are "pressurized". The method of "decompression" is to express emotions appropriately.
Attitude towards the problem: do you bypass, delay, rely on others, hesitate or face up to the problem and act immediately? The first option can reduce your stress in a short time, and the second option is a long-term decompression method.
Attitude towards yourself: You can choose an attitude of self-confidence, self-esteem or inferiority. A confident attitude is "I can do it", which makes you less worried, suspicious and hesitant and makes you more likely to succeed; The attitude of self-esteem is "I know my own value", so that you don't have to worry about what others think of you, and you don't have to feel angry or worried about other people's criticism; The attitude of inferiority is "I know nothing", "I am a victim", "I am inferior to others" and "I am worthless". It allows you to escape and worry when facing problems, suppress your emotions, complain and grumble, isolate yourself and feel guilty ... Obviously, the attitude of inferiority will give you pressure.
Attitude towards others: the attitude of cooperation, sharing, mutual love and respect can make you gain the recognition, care, support, help and love of others. Being self-centered will lead to a decline in social happiness and great interpersonal pressure. There are different types of egoism:
Arrogant type ("the earth won't turn without me"): do whatever it takes, try its best, and collapse.
Narcissism ("no one can compare with me"): controlling, accusing, attacking others and being isolated by others.
Anxiety type ("others are staring at my shortcomings"): withdrawal, dependence and fear of failure, leading to failure and injury.
Vanity type ("look at me"): frivolous, shallow, hypocritical and boring.
Goal and time management: Being clear about your goals and mastering the methods of time management can produce a sense of satisfaction and control, reduce psychological conflicts and relieve stress.
Achievement motivation: The achievement motivation is too high, which makes you feel "I must succeed" and "I must be famous". These thoughts are "pressure" for yourself. The concept of "decompression": "I try my best" and "I enjoy the pursuit"
Thinking mode: Subjective, one-sided and absolute evaluation of things will either bring you bad mood or make you have exaggerated self-awareness.
Lifestyle: Rest, diet, entertainment and exercise are all beneficial to mental health.
Here are some basic rules to keep you away from the "tight work string":
First, balance your life. Take time out of work to participate in extracurricular activities, especially those that you don't touch at work. That is, if you are engaged in mental work (such as lawyers, scientists, accountants, etc. ), do some gardening, small things or cooking activities to relax.
Second, exercise until you sweat. Thirty minutes of aerobic exercise can accelerate the operation of cardiovascular system, thus reducing the tension of the body. Scientists have also found that weightlifting can improve anxiety and depression, and it can enhance people's confidence just like aerobic exercise.
Third, choose relaxation activities that you think can relax yourself. If some friends go fishing, but you are not interested in this kind of activity at all, then you should not go with them. Because it's boring for you, the boredom caused by forcing yourself to participate usually only increases the pressure rather than gradually decreases.
There are also some tips and methods that can make your quality of life better:
First of all, I realized that almost everything took longer than I expected. For example, if you want to boil a pot of water, do you feel that the water will never boil when you sit there watching the pot and wait for the water to boil? So don't kill time, give yourself enough time to finish one thing, and your stress will be reduced. Generally speaking, if you encounter problems that require time limit, you should give yourself at least 20% more time than you think.
Second, don't overspend. When you are going to throw away that old bike, think about whether you can really pay all the bills without worry. Don't pursue a lifestyle that you can't afford (excessive consumption), which will also lead to certain health problems.
Third, don't bring your work mood home. Once you come home from work, you should avoid conflicts with your family. A warm home is a refuge. When discussing work stress with your family, you should be moderate. Don't talk endlessly about work troubles with your family, so as not to let them infect their bad emotions and destroy their relationship.
Fourth, take an active part in various collective movements. Playing football, basketball, swimming and other social activities, in these occasions, no matter how loud your voice is, others will feel normal.
5. Take a hot bath. The water temperature is a little higher than the body temperature, and soaking for 15 minutes can get the greatest relaxation, which is a kind of enjoyment both physically and psychologically.
6. Take a deep breath slowly. Take a deep breath, hold your breath, put your hands together, palm to palm, finger to finger for 5 seconds, then exhale slowly and gently along the edge of your lips, while relaxing your hands.
Seven, the use of aromatherapy. Studies have shown that a slight fruit fragrance can relax people's brains. Stroll around the shops and put some refined sesame oil and incense at home. It's also a good idea to drink a glass of juice every morning, which will make you full of energy all day.
Are you really as busy as a bee If so, put your things in order. Get rid of things that have nothing to do with life and choose to do things that bring you the greatest happiness as much as possible.
Everyone is eager to be happy all the time, but in fact, "life is bitter and sweet."
When faced with the troubles inherent in life and all kinds of puzzles brought about by the changes of the times, faced with the entanglement of diseases, the loss of pursuit, the frustration of struggle, the injury of feelings, the pressure of study, and so on, bad emotional experience arises spontaneously. If we can't treat bad emotions correctly and don't adjust and release them in time, it will affect people's work, study and normal life, and then lead to physical and mental diseases and endanger people's health. So, how to solve the bad emotions encountered in life?
Learn to talk when you encounter unpleasant things, don't sulk and keep your bad mood in your heart, but learn to talk. Everyone will always have a few close friends around him. When in a bad mood, friends will get together, have a pot of tea and a cup of coffee, tell the truth and pour out their depressed negative emotions in order to get sympathy, enlightenment and comfort from others. American experts believe that "a person can live for 20 years if he has a circle of friends", which shows the importance of friends to a person's life.
High-pitched music plays a special role in the treatment of psychological diseases. Music therapy mainly frees people from different pathological emotions by listening to different music. As everyone knows, besides listening, singing by yourself can also play the same role. Especially singing loudly is an effective means to eliminate tension and excitement. When people's dissatisfaction accumulates in their hearts, they might as well sing it by themselves. The encouragement of melody and words, rhythmic breathing and exercise when singing can alleviate their nervousness. As the saying goes, a misinterpretation of a thousand worries.
When people are in a bad mood and have bad emotional experience, they will be very excited, fidgety and fidgety. At this time, they can quietly plant flowers and grass, watch birds and enjoy flowers, or draw pictures and fish by the river. This seemingly unrelated behavior is just a unique way of venting by static braking. It calmed their anger with a quiet and elegant gesture, thus eliminating the heavy depression. This way is often the choice of members of a knowledge-based society.
Crying is an instinct of human beings and a direct external expression of people's unpleasant emotions. In real life, in addition to excessive excitement, crying is always because of unhappiness. Therefore, from a medical point of view, crying for a short time is the best way to release bad emotions and an effective measure of mental health care. Because people cry when they are emotional, they will produce high concentration of protein, which can relieve or even eliminate people's depression. Relevant experts have studied this, and the results show that healthy men and women cry much more than sick people. However, I only cry when I am deeply wronged and unhappy. If you cry whenever something happens, and you cry all the time, everything will be sad, but it will aggravate the bad emotional experience.
There are many ways to vent in real life. Because of individual differences, different environments and conditions, people vent in different ways, ranging from a small sigh to crying loudly, yelling, growling, playing ball, walking and chatting.
Exercise eliminates anger.
A new industry has emerged in France: a sports center to eliminate anger. There are professional coaches in the center to teach people to shout, twist towels, hit pillows and hit sofas. Do a "decompression exercise" with a considerable amount of exercise. In these sports centers, sponges are covered up, down, left and right, which can make people crawl and gallop.
Watching horror movies
Some experts in Britain believe that people feel stressed at work because of their sense of responsibility. What they need at this time is encouragement, not cheer up. So instead of relaxing skills to overcome stress, it is better to motivate yourself to face stressful situations, such as going to a horror movie.
Smell sesame oil
Aromatherapy is very popular in Europe and Japan. Some girls, in particular, are intoxicated by sesame oil extracted from herbs or other plants. It turns out that sesame oil can pass through olfactory nerves or take nerve cells from the limbic system of the human brain, which is very effective in relieving nervous tension and psychological pressure.
eat snacks
The purpose of eating snacks is not only to meet the needs of hunger, but to relieve tension and eliminate inner conflicts. When food comes into contact with the skin of the oral cavity, on the one hand, it can transmit sensory information to the brain center through the skin nerve, thus creating a sense of comfort, so that people can eliminate inner pressure through contact with external objects; On the other hand, when the mouth touches food and chews and swallows it, it can divert people's attention to tension and anxiety, and create another exciting area in the feeding center of the brain, so that the tension and excitement areas are suppressed and finally the body and mind are relaxed.
Put on your favorite old clothes.
Put on an old pair of trousers and a loose shirt that you usually like to wear, and the psychological pressure will be relieved unconsciously. Because wearing clothes for a long time will remind people of the feeling of a certain time and space, will be deeply immersed in the dream-like life of recalling the past, and people's mood will be high. At the same time, when people put on clothes that they think are very "pleasing to the eye" and feel good about themselves, they will regain their confidence and courage in facing reality.
Keeping a pet is good for both body and mind.
A psychological experiment shows that when nervous people watch autotrophic goldfish or tropical fish dancing gracefully in a fish tank, they often unconsciously enter the realm of "sharing weal and woe", and the pressure in their hearts is greatly reduced. In order to eliminate employees' nervousness, the owner of a computer in Tokyo pays $2,500 a month, and regularly asks someone to bring a sheepdog, so that employees can stop working and go to Doby Shepherd, thus alleviating the mental stress caused by work pressure.
As long as you are willing to make up your mind to work hard and refer to the following four ways and six methods, you can no longer have pressure? Suffer from strength. The first way to achieve the decompression effect from the psychological level: get rid of irrational thoughts, specious ideas (concepts), generalize, believe in conclusions, form so-called irrational thoughts, and bring unnecessary emotional distress and pressure. Therefore, questioning and challenging your own thoughts, gaining insight into your irrational thoughts and transforming them into rational ones will make you suddenly enlightened, and pressure is no longer pressure. Method 2: Improve self-affirmation behavior. Sometimes your stress is because you are too wronged and too hard on yourself. In fact, you can express yourself appropriately. As long as you can understand the difficulties when others refuse, you are willing to find a solution to the problem with him; Asking others for help when you are in trouble doesn't mean you are weak. Method 3: thinking interruption method prevents yourself from continuing the original thinking; Instead, think of some helpful and constructive ideas and say something encouraging and useful to yourself. It's no use worrying. What can I do now? Nervousness is inevitable, he is used to remind himself, so take it easy. Actually, I worked hard and did well. I should be more scared, I'm just a little scared. Things are not as bad as I thought. The situation is getting more and more controllable.
Through time management to achieve the effect of relieving stress.
The urgency of time and the lack of time will make people feel more pressure when dealing with events. Find out the reasons for wasting time, plan the use of time, list the urgent-important, urgent-unimportant, non-urgent-important and non-urgent-unimportant processing order according to the urgency, avoid over-commitment, do not have too wide interests, learn to say no in time, authorize more, and hold meetings efficiently. It's all about keeping yourself busy and not in a hurry.