Teachers are the guides of students, so they are also under great pressure. So how to keep teachers' mental health? The maintenance of teachers' mental health is something I want to share with you, hoping to bring you inspiration and thinking.
Maintaining teachers' mental health is a systematic social project, which requires the joint efforts of society, schools and teachers. In the social system, we should formulate various policies to improve teachers' social status, increase investment in education, provide necessary support and guarantee for teachers' work, and form an effective social support network; At the school level, schools should treat teachers in a friendly and cooperative manner, understand their respective abilities and working conditions, and treat each teacher fairly; Give timely and appropriate encouragement and affirmation to teachers' work, and constantly improve teachers' role cognition level; We should care about and treat teachers' psychological conflicts and contradictions correctly, help analyze the causes of conflicts and eliminate psychological shadows; Increase the communication opportunities between teachers and students, so that teachers can get more internal returns directly from the teaching process; Give teachers more autonomy, and the organization and management of schools should make teachers feel the support of society.
However, society and school are only external factors that cause teachers' mental health problems, and teachers' personal factors are the internal factors that cause mental health problems. To maintain teachers' mental health, we should also start with teachers' personal factors and promote and maintain the level of mental health through self-psychological adjustment. Therefore, as far as psychological problems are concerned, no one can save you except yourself! ? .
First, enhance the awareness of mental health care.
Pay attention to one's own mental health and improve the level of mental health. With the improvement of material living standards and the popularization of mental health care knowledge, teachers should enhance their awareness of mental health care and pay attention to their psychological state and emotional changes at any time, which is the basis and premise for teachers to maintain and adjust their mental health.
Second, the self-regulation of professional attitude.
Among the common psychological problems of teachers, professional psychological problems are the most serious. The emergence of professional psychological problems is mainly due to their bad professional mentality. In 2004, the author investigated the professional mentality of primary and secondary school teachers in teacher training. The results show that 74% teachers don't like the profession of teachers, most of them are conscientious, emotional, helpless and uncertain, and only a few teachers take the profession of teachers as their profession. In this state of mind, many teachers will have maladjustment, professional behavior problems and even job burnout. As a teacher, to prevent or adjust this psychological problem is to adjust one's professional attitude.
First of all, we should increase our professional pride: we often use some words to praise our teachers to imply ourselves, such as? We are standing in the cradle of talents. ? 、? Attacking students is attacking the future and our nation! ? 、? Teachers are the most glorious profession in the sun? Wait, increase your professional pride.
Secondly, we should cultivate and improve our attitude towards the profession: we should often review and reflect on the bright spots in education and teaching, experience the success and happiness in teaching, getting along with students and working, and gradually like the profession of teachers. (2) find a profession that you admire most, compare the advantages and disadvantages of teachers and this profession, and let yourself love this profession more in comparison; (3) Change the concept: you will be safe when you come, and your ability is reflected in your work. If you can't even be a teacher, you may not be able to do other things well. You should be a good teacher first;
Third, the self-correction of unreasonable beliefs.
The root of people's distress comes from three unreasonable thinking concepts. Psychological experiments show that it is not induced events or external stimuli themselves that determine people's emotions and behaviors, but people's evaluation, attitudes and beliefs about events. Unreasonable attitudes and beliefs can lead to unhealthy emotions and behaviors. As teachers, we should understand the characteristics of unreasonable beliefs and master the basic methods to correct our unreasonable beliefs:
1. Absolute requirement: Reasoning and judging the development of objective things from subjective will, and thinking about problems frequently? Must, should, must? And so on. This way of thinking is unreasonable, because it ignores a basic fact, that is, the conditions and laws for the development of objective things are independent of human will, so we can't take? Hope? Become? Requirements? And then what? Order? . What is rational thinking? Tolerance? Yes, that is, although I hope? Like this? Instead of allowing all kinds? Like that? May appear:? I hope to succeed? , but also accept possible failure; ? I hope he knows. Respect him for acting in his own way. 2. Overgeneralization: This is an unreasonable way of thinking. If you fail once, you will lose confidence and feel incompetent. Just like judging a book by its cover, it is illogical to generalize too much. It is a kind of ideological fascism to judge the whole person by the success or failure of a thing and the quality of an action. A reasonable way of thinking is to evaluate something or an action, instead of jumping to conclusions about the whole person and the value of the person. Like what? His last game was stupid? 、? I failed this exam? This way of thinking is rational.
3, terrible: either all right or all wrong; Either deny it completely or affirm it completely; It is the result of this way of thinking that life is either white or black, and some things are extremely bad: some things are all finished if they are not good, shame, pessimism and incompetence. I am the most painful, no one can understand me! ? In fact, there is nothing in the world that we should learn. Soft? Thinking is to see that there are many intermediate colors between white and black. Things may be better or worse, but they are by no means the best or the worst. It is scientific and reasonable to understand and grasp things from a dialectical point of view, seeing both favorable and unfavorable sides, and realizing that things are developing.
Teachers' mental health problems affect teachers' educational concepts and students' behaviors. Correcting unreasonable beliefs is to establish a correct outlook on students, honor and disgrace and life. The nobleness of teachers lies in tolerating students' mistakes!
Fourth, know yourself correctly and establish reasonable expectations.
Face up to yourself and accept yourself: you can't expect too much from yourself and be easily frustrated; Not too low, so you can't give full play to your ability; Don't pursue perfection, imperfection is also an ability.
Avoid conflicts and reduce stress: teachers should correctly position themselves, not oppose students, strengthen role awareness and establish a correct view of teachers and students. Fifth, establish good interpersonal relationships.
Good interpersonal relationship is an important condition for maintaining mental health. Establishing good interpersonal relationship requires not only correct cognitive style, normal emotional response, good personality and communication principles such as trustworthiness, tolerance, respect and enthusiasm, but also skills and strategies of interpersonal communication.
1, the strategy of mastering interpersonal skills: actively stimulate and open the interaction of interpersonal communication.
Moving chain (1) increases communication frequency (participating in group activities); (2) Learn listening skills: listen patiently; Listen with an open mind: speaking is not a speech contest, learn to be a good listener; Listen carefully and make timely and appropriate responses; (3) learn to be tolerant. 2. Master the skills and strategies of interpersonal attraction.
Interpersonal attraction is a phenomenon of mutual affection and affinity between people. Factors affecting interpersonal attraction: (1) Attraction of appearance: appearance should be neat, dignified, beautiful, elegant, generous, decent and free and easy, suitable for one's age, gender, personality and environment; (2) Personality attraction: sincere and frank, respect others without inferiority, do not flatter respectable people, and do not despise those who are backward and inferior. Behaviorally, life is not frivolous, relaxed but not lazy, modest but not corrupt, polite but not timid; (3) the attraction of knowledge.
Law of interpersonal attraction: (1) Law of reciprocity, that is, reciprocity of interpersonal communication; (2) Proximity Law, that is, the more contacts, the better interpersonal relationships; (3) Huang Jinlv: What do you want others to do, what do you do first; (4) Platinum Law: Do what others think of you; (5) Diamond Law: Praise and inspire others sincerely.
3. Master interpersonal skills and strategies.
Language communication skills: everyone has lost their age, and the price of clothes has increased, which makes people very confident!
Non-verbal communication skills: a way of communication that reflects people's cognitive state and inner experience through eyes, gestures, expressions, actions and tone. American psychologist Merabian once put forward a formula:
All expressions of information =7% intonation +38% pronunciation +55% expression (online chat) VI. Master the methods of relieving stress.
Reasonable work and rest, scientific use of the brain: moderate use of the brain to avoid excessive fatigue; Use your head rationally and avoid
Too monotonous; Choose the best time to improve brain function.
Strengthen exercise, combine work and rest: moderate exercise, enhance physical fitness; Strengthen nutrition to ensure supply and demand; Enrich activities and improve mood.
Control anxiety: expect reasonably and work hard. Seven, correctly treat setbacks and improve psychological endurance.
Frustration is a psychological state of depression, depression, anxiety, tension and resentment when people encounter obstacles that they cannot overcome on the way to their goals. This is a subjective feeling. Frustration tolerance is the adaptive ability to avoid abnormal behavior, which is not abnormal, remains normal, has strong tolerance and is relatively calm.
Influencing factors: physical condition; Past experience (inferiority, overprotection, etc. ); Perceptual judgment of setbacks (considered serious)
There are two kinds of reactions after setbacks: direct reactions are negative emotions such as pain, disappointment, anxiety, tension, guilt, shame, anxiety and inferiority, and physiological reactions are pallor, rapid heartbeat, cold sweat and even shock. Indirect reaction is mainly manifested in the defense mechanism, that is, transferring setbacks such as denying failure, degeneration such as crying and throwing things, and fantasy such as daydreaming. Rationalization is to find a reasonable reason.
After encountering setbacks, people should face and adjust with a positive attitude. The main methods are: (1) eliminating, and facing setbacks with a positive attitude; Use reason or will to control negative emotions after setbacks. Successful people don't fail, but fail and lose their will!
(2) Use scientific methods and effective measures to overcome difficulties: sum up experience, accept lessons, improve yourself, and learn to analyze difficulties: Is the goal wrong? Wrong method?
(3) the method of self-regulation: vent emotions and restore reason (find friends or psychological counseling.
The teacher speaks, speaks); Mental transfer (doing sports, singing, shopping, doing housework, etc.). ); Forgive yourself, restore self-esteem and get out of the shadows; Turn setbacks into motivation for success; Learn humor and laugh at yourself.
In short, we should treat setbacks correctly, because setbacks bring people knowledge and experience, make people more talented, and bring people grace and courage; Setbacks make people smart, and setbacks make people mature; Don't run away from setbacks, don't complain, face them bravely!
Eight, enhance self-confidence: the core of personality is self-confidence, a confident person has the charm of personality, with self-confidence, it is half the battle; Confident people are often trustworthy and can give people hope.
The main ways to enhance self-confidence in life are: think more about your own success and less about your own failure; Think about what will happen if you succeed, and how to succeed; Sit in the front row at gatherings and universities;
Practice looking at people; Speed up walking; Get into the habit of talking to people actively; Dress appropriately; Read more allegorical sayings, humor, jokes, etc. And often laugh; Self-mental training: take a deep breath, make faces in the mirror, recite more than 5 self-advantages with a smile, and encourage yourself to recite self-training words; Adhere to psychological training.
Teachers' attitude is the biggest predictor of students' success. Although curriculum, teaching methods and teachers' ability are also very important, teachers' psychological state plays a key role. ? Self-defeating? This is a famous saying of Laozi, which tells us that the key to psychological growth is in our own hands. We should learn to improve our psychology in modern civilization, and save and soothe our wounded hearts. Learn to be kind to life and make your life full and happy!
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