How to adjust their anxiety, anxiety and emotional adjustment should pay attention to the following points:
1, anger control
Be the master of emotions, be happy when you are happy, and be sad when you are sad. When encountering angry things, think about whether it is meaningful to be angry, think about the consequences after being angry, and then think about what other ways can be replaced? This can make you calm and emotionally stable.
2. Happy surgery
Try to increase positive emotions. There are three specific methods: first, make more friends and have fun in group communication; Second, set more small goals, which are easy to achieve and can bring pleasant satisfaction every time; Third, learning dialectical thinking can make people calmly deal with setbacks and failures.
Step 3 be humorous
Laughing often is humorous. Psychologists believe that people laugh not because they are happy, but because they laugh. I didn't cry because I was sad, but because I cried. Laugh more in life and don't worry. Helping others to do good deeds can not only bring happiness to others, but also make them feel at ease, calm and have a better sense of security.
4. catharsis
When you encounter unpleasant things, you can vent your unpleasant emotions by exercising, reading novels, listening to music, watching movies and chatting with friends, or you can cry. When demand is blocked or frustrated, compensatory transfer can be compensated by meeting another demand. You can also divert your emotions by distracting yourself and changing the environment.
Step 5 sublimate
That is to lead the depressed bad mood to a lofty realm. For example, Goethe, a famous writer, sublimated the emotional energy of lovelorn into literary writing and wrote the famous Young Werther.
Step 6 relax
When you are in a bad mood, you can relax your whole body step by step from top to bottom, or you can let yourself enter a relaxed and quiet state through self-hypnosis and self-massage. Then smile and imagine the pleasant scene you have experienced.
7. Use exercise to adjust a busy day. If you want to relieve your body's tension and fatigue, you might as well try to do some exercise before going to bed:
1. Kneel on the heel, the pelvis is raised in a kneeling position, the arm vibrates, and then return to the original position, and do it 10 times continuously.
2, sitting cross-legged on the floor, palms on the abdomen, body straight, inhale, exhale, bend over, do 10 times in a row.
3. Sit on the floor, tuck your knees in your hands and roll back and forth 6-8 times in a row.
4. Lie on the floor, put your palm on your forehead, slowly lift your body for 5 seconds, then restore it to its original state and do it for 3-4 times in a row.
5. Lie on your back on the floor, bend your knees and breathe in for two minutes.
Methods of self-regulating emotions 1, self-suggestion method
Hinting is a kind of psychotherapy. It can stabilize the mood and improve the psychological, behavioral and physiological state. Learn to hint at yourself when you encounter difficulties? Everything will pass? 、? Break the money and avoid disaster? 、? Happiness lies in contentment? Wait a minute. This will make you feel relaxed and calm.
2. Little things are confusing
In real life, many people often can't control their emotions, and when something goes wrong, they either drown their sorrows by drinking or smoke. Either answer blows with blows, or break the jar and fall, or even commit suicide and be disgusted with the world. These are some wrong practices. Small things can not only quietly resolve unprincipled contradictions, but also ease tense interpersonal relationships.
3. Emissions and releases
When you have worries, grievances and troubles in your heart, you can talk to colleagues and friends to get advice and help, or shout loudly, or get it off your chest. Don't keep it in your heart and it will explode sooner or later? Time bomb? .
4. Psychological transfer
When you are angry or sad, there will be a strong sense of excitement in your mind. At this time, you might as well do something you are usually interested in, such as watching movies, taking a walk, playing video games or playing ball games, and looking for some? Novel and exciting? Let the new excitement dilute or offset the original bad mood.
5. Self-mockery and self-solving
In the face of bad emotions, learn to laugh at yourself, such as your ignorance, ignorance, defects, and even your appearance. This will not only not belittle yourself, but will relieve emotions and distract mental stress.
6. Natural cultivation method
Life has joys and sorrows. Students, when you are in a bad mood, you can take a walk in the park near your home after dinner and have a good time, which will definitely help to change your bad mood.
7. Language adjustment methods
Language can not only restrain people's happy mood, but also restrain the sadness and depression of doing it. Even the silent inner language can make people adjust their emotions.
8, attention transfer method
Attention transfer method is to transfer one's attention from one emotional state to another that can cause other emotional States.
9, thinking transfer method
It is called thinking transfer method to transfer thinking activities from negative and unpleasant emotions to another emotional state, so as to get rid of negative and bad emotional entanglement.
10, action transfer mode
Action transfer method is a way to turn some emotions into actions.
1 1, consciousness adjustment method
Consciousness adjustment method is what we usually call restraining feelings with reason and defeating feelings with reason.
12, psychological release method
Don't suppress bad emotions, but release them through appropriate channels, which is an effective psychological method to adjust and overcome people's bad emotions.
How to adjust the depressed mood in daily life? 1) Set detailed and clear goals.
Depressed people tend to set too ambitious or vague goals: I want to be happy? 、? I want to get rid of loneliness? ; People who are not depressed will say:? I'm going to call my good friend twice a week? . The former is more terrible; The latter makes people feel more in control, but it is actually more conducive to change. When people are depressed, it is easy to fall into a myth, and all the bad ideas come together: for example, I am finished, I can't get better any more, I am terrible, how can I be good? Believe me, countless people have such moments of self-doubt and despair. Try it. At this time, give yourself a more specific goal: for example, write an article, or buy a mop and invite a friend to dinner. Let philosophers think about the ultimate problem of mankind, and let us eat and drink Lazarus carefully.
2) Get up and do something or meditate.
When people are depressed, it is easy to indulge in negative thoughts, just like a mouse stepping on a wheel, trying to run but not running. Many studies have confirmed that meditation is very helpful in this case. If you can meditate, meditation will certainly help. Personally, the most helpful thing for me is to focus on my body when my brain can't stop turning, such as touching objects around me, moving my toes, taking a walk, or doing a small thing. The purpose is to pay attention to the feelings of your body, so as to focus on the present.
3) About meditation
Many years ago, I accompanied a friend to a temple in Thailand to learn meditation. There are many kinds of meditation, such as walking meditation, meditation and so on. It's a pity that I have never learned to meditate. Every time I fall asleep at a breakneck speed. But I have been using a skill that the teacher said at that time. He said at the time, pay attention to your breathing, pay attention to the thoughts that come out of your head. Imagine that there is a conveyor belt (or railroad track) in front of you. When you have an idea, pack it up and put it on the conveyor belt to fly. The next one comes out, packs it, puts it on the conveyor belt and lets it go. Cycle after cycle. I still fall asleep from time to time, but this technique can really drag me out of my fantasy.
4) Create an emotional one for yourself? Where to live?
When people are depressed, it is difficult to recall any happy feeling. One suggestion is to create an emotional shelter for yourself. Some therapeutic techniques allow visitors to recall and/or imagine an environment/situation that makes them feel comfortable, safe and happy during meditation. This environment may be the house where you lived as a child, the beautiful Yuan Ye, the home of your good friend as a child, or even an imaginary environment that makes you comfortable and happy. But the important thing is that you have such a place in your mind. This place can bring you a good feeling. Depression strikes, can you sneak away? Go back? Take a rest and save your strength.
5) Go to exercise
A review of 26-year research shows that exercise can not only make people feel comfortable in the short term, but also prevent the onset of depressive symptoms in the long run. Recently, I chatted with my friends who ran the Beijing Marathon. Everyone unanimously reported that long-distance running is an exercise, which can really relieve stress and make people feel better. When depression attacks, people especially don't want to move. So, just before the onset of depression, let's get moving.
6) mode of thinking
According to this study, if a person often has a great emotional reaction to events, then TA is more likely to suffer from depressive symptoms.
This is also the front and back of the coin. When people are sensitive, they are easily troubled by emotions; Without sensitivity, you may lose your creativity and imagination. The so-called hypomania is especially suitable for artistic creation, because people at that time were jumping, rich and imaginative. So is depression. Depression has its disadvantages, but it also has its advantages. Maximize the good part and learn to shake hands with the bad part. Of course, it is difficult, but it is worth a try.
Accept it/accept it
People who study depression see things more accurately than people who don't have depression. In other words, people are more likely to be overly optimistic when they are not depressed. Depressed people tend to evaluate reality more accurately.
Related content: the way women adjust their emotions.
1, nagging
A famous Japanese psychologist surveyed 5,700 women over the age of 24, and found that more than half of young women like to talk to their husbands or friends about their inner pains and troubles, and these people are in relatively good health. On the contrary, about 65,438+0/3 women use alcohol, smoking and sleeping pills to solve their stress and dissatisfaction. Therefore, they all suffer from neurasthenia, menstrual disorder, hypertension and other diseases to varying degrees. It can be seen that nagging is a unique way of fitness for women.
2. coquetry
There are two kinds of hormones that regulate nerve and blood vessel functions in normal women: adrenaline and renal hormones that excite nerves and contract blood vessels; Acetylcholine, serotonin and so on. Can inhibit nerves and relax blood vessels. The contents of serotonin and acetylcholine in the blood of women who love coquetry are much higher than those of women who don't love coquetry. They are gentle and friendly, they are not easy to lose their temper, and they are unlikely to have physical and mental diseases.
weep
In real life, women are more likely to vent their bad emotions, cry when they are sad, and let the tension be released in time, thus reducing the disease. American scholars have found that when people are depressed, they will produce some bioactive components that are harmful to the human body. After crying, the emotional intensity can generally be reduced by 40%. People who don't like crying and don't use tears to eliminate emotional stress will affect their health and promote the deterioration of some diseases, such as colitis and gastric ulcer, which are all related to emotional depression.
Step 4 eat snacks
Physiological anatomy shows that women's stomachs contain one-third less food than men's, so they eat less every meal and often have a strong sense of hunger before meals. In addition, adolescent women often have irregular menstruation because of mental stress and physical discomfort, which affects their appetite. They always want to eat some stimulating food, so they naturally form the habit of eating snacks. This habit is very beneficial to keep healthy, protect gastrointestinal function and provide nutrition for the body.