Say goodbye to stress and restore healthy professional psychology
Say goodbye to stress and restore healthy professional psychology. Appropriate pressure will make people full of motivation, but excessive pressure will make people anxious. Everyone has more or less Everyone is burdened with pressure from life and work. How to release these pressures has become a required course. Do you know how to say goodbye to stress and restore a healthy professional psychology? Let’s take a look. Say goodbye to stress and restore health to professional psychology 1
Mode 1. I have to do
A certain job must be completed perfectly and on time, so that my boss can be satisfied, otherwise it will be painful will happen. It makes you feel nervous, cramped, and on eggshells.
Pattern 2. It’s unfair for them to do this to me.
It makes you disappointed and frustrated.
Mode 3. I am trapped and dead here. It makes you angry and dissatisfied
We need to change these three bad thinking patterns. First of all, don’t continue to be affected by this hazy sense of destruction. Evaluate objectively and realistically. If the task fails What will happen when you can complete it on time, or if you have shortcomings that cannot win praise from your boss? The method is to think about whether you and your colleagues have encountered similar situations in the past, and be realistic and clear and detailed at the same time.
How to change all this?
Mode 1 is "If I don't (complete the task perfectly and on time), my boss's reaction may be. But I can cope with it" . ”
When we are tired, we often accuse others of being unfair to us, but this kind of thinking mode has absolutely no positive meaning. Blaming others will not only not relieve our own stress, but will also cause ourselves to suffer. The feeling of being tied up and helpless, seeing oneself as a victim, unfairly treated and defrauded, with neither the right nor the ability to choose. At work, no one should take care of you or protect you. They are all busy taking care of and protecting themselves. This is a very normal and objective fact.
First of all, you can ask yourself, "What steps can I take to change the situation I don't like?" If you can't think of any feasible method, then you are faced with two options: either adjust. Accept this situation yourself, or resign and seek another job position.
If you decide to accept your current job status, you can put bad thinking aside.
Mode 2 changes to "He is doing what he should do, he has the necessary conditions to do so (his needs and strategies to meet these needs, past successes and failures, worries, the relationship between us) relationship attitude), this is why he does things to me that make me painful.”
Mode 3 will make you feel trapped by your job, but in fact, none of us will be trapped by a certain position. Remember, if your colleague is having a hard time at work, don’t irrationally compare the other person’s situation with your own. You can change Mode 3 to “I won’t be trapped, because I always have a way to deal with it. ”
We can all clearly feel the pressure at work, but how to deal with various pressures? You need a scientific and detailed stress management plan to help yourself Avoid the occurrence of various stress factors. Being prepared for stress means you can better control it.
Decompression is carried out in the following directions
1. Actively change external stress sources. For example, resign from your current job; tell your boss directly and definitely that work should not put too much pressure on you; make your life regular; rearrange your work and life time.
2. Change your thinking. For example, stop working after returning home and strictly limit work to working hours; be responsible for your own affairs and not responsible for other people's problems.
3. Changes in physical condition, such as relaxation training, aerobic exercise, and ensuring adequate sleep.
When we design a stress reduction plan for ourselves, we must always adhere to the principle of "practicality" and formulate an effective stress reduction goal. For example, this goal must be clear, detailed, practical, and feasible within a period of time. It can be achieved within a few seconds, and the process of decompression can be achieved by dividing it into many small intermediate steps. Say Goodbye to Stress and Restore Healthy Professional Psychology 2
Adjustment of mentality:
Regarding high pressure in the workplace, I think this is a problem that many people in the workplace will encounter, especially when work is not going well. At this time, we must face the pressure with a positive and optimistic attitude, adjust our mentality, and start again.
Communication:
Many things in the workplace can be solved through communication, so you must be good at communication in the workplace, so that you can not only solve the shortcomings at work but It is discovered during communication and can be solved in time, and part of the pressure on the body can be dissipated through communication.
Reflect on yourself:
You must reflect on your own shortcomings, find the shortcomings and solve them, and finally reach a career peak, waiting for your career When the peak period comes, you will find that all kinds of stress disappear.
Release pressure:
When you feel that pressure has a certain impact on your daily life, you might as well make an appointment with three or five friends to communicate and talk to each other. Helps dissipate stress.
Stress reduction tools:
With the current development of science and technology, various stress reduction tools have emerged, and various short stress reduction videos are also emerging in an endless stream. You can choose the stress reduction that you can accept. Tools to relieve yourself of stress.
Improve one’s own abilities:
Generally speaking, stress in the workplace is caused by certain problems within oneself, and most of these problems are related to abilities. , you might as well improve your abilities, so that you will find that the pressure disappears.
Crying:
Many times, crying can relieve most of one's stress, which is why many working people choose to cry after going home. , after getting better, life still has to go on, classes still have to go, all the pressure disappears with tears. Say goodbye to stress and recover from healthy professional psychology 3
Eight simple ways to relieve psychological stress
Get enough sleep
A survey by the US Centers for Disease Control and Prevention found that adequate sleep is not only beneficial Beauty can also improve health and reduce psychological stress. A research report from the Creighton University Psychological Institute points out that people with chronic stress accumulation suffer from short sleep duration; and people who do not get enough sleep are more likely to be stressed. To break this vicious cycle, we must try to go to bed early and ensure adequate sleep time.
Exercise
Exercise can reduce the secretion of cortisol and help relieve stress. Cortisol is a hormone secreted by the adrenal glands when people feel uneasy, angry or scared. When accumulated, it may damage internal organs. In addition, exercise can stimulate the pituitary gland in the brain to secrete endorphins, which are neurotransmitters that can make people feel happy and relax. The Centers for Disease Control and Prevention recommends doing a full-body exercise at least two days a week, or doing aerobic exercise such as brisk walking for two and a half hours a week.
In order to reduce the difficulty, you can also break up the brisk walking exercise into time periods. For example, walk three times a day for ten minutes each time, five days a week.
In addition, practicing yoga can also relieve stress. A study from Iowa State University found that immersing participants' feet in ice water caused psychological stress and stress. The results showed that yoga instructors among the participants were less likely to have a "heat reaction" than novice yoga practitioners. ——That is, the stress response caused by psychological pressure after the body experiences external stimulation. If this reaction continues, it can lead to health problems such as cardiovascular disease, asthma, and depression.
Meditation
Numerous studies have shown that meditation has many benefits, such as relieving stress, lowering blood pressure, preventing the recurrence of depression, etc.
A survey by Emory University in Atlanta shows that correct meditation is to focus on breathing to adjust consciousness. It can help treat attention deficit hyperactivity disorder and other diseases.
Laughter
Laughter is also great for relieving stress. A study by Loma Linda University in the United States found that after participants watched a comedy, the secretion of cortisol and adrenaline also decreased, while the secretion of endorphins increased. At the same time, research from the University of Oxford also found that laughter can also promote the secretion of endorphins, enhance people's tolerance to pain, and relieve the psychological pressure caused by physical pain.
Worrying in a planned way
Research from the University of Pennsylvania found that setting aside 30 minutes a day to worry can help relieve psychological stress. Research points out that arranging a fixed time to think about issues that need to be worried, rather than wasting too much time and energy on unnecessary worries, is more conducive to focusing on work, study and life, and can more effectively relieve psychological stress. pressure.
This can also effectively reduce complaints. Research from the University of Kent in the UK has found that people with perfectionistic tendencies will only feel lower and more psychologically stressed when faced with difficulties, even if they have confided their troubles to others, because they are never satisfied and complain all the time. Professor Busceman, a psychology professor at the University of Iowa in the United States, also explained this, saying that regardless of whether there are perfectionistic requirements or not, complaining will only increase psychological pressure. Therefore, when encountering difficulties, it is best to adopt the following three measures to resolve them:
1. Accept and understand your current situation;
2. Try to laugh about the situation;
3. Have the positive idea of ??“getting up wherever you fall”.
Get a massage
Studies have proven that massage can relax the body, relieve muscle tension, and help balance the body's hormone secretion. Researchers at Cedars-Sinai's Medical Center in Los Angeles, USA, had participants undergo a 45-minute massage. The results proved that the secretion of cortisol and adrenaline in the participants' bodies was significantly reduced.
Keep a diary
A survey by the National Institutes of Health shows that keeping a diary can reduce psychological stress. For example, if something unpleasant happened that day, writing down your feelings in a diary can help you vent your bad emotions and help you analyze the causes and consequences of the incident. If you continue to do this, you will be able to understand the patterns of your own psychological stress by reviewing your past diaries in the future, which will help you take preventive measures in the future.
Hug each other
Oxytocin, also known as the "hug hormone" or "love hormone", is secreted by the hypothalamus neurons in the brain. Studies have found it can relieve feelings of insecurity and psychological stress.
2. What diseases can psychological stress cause?
Physiological diseases caused by psychological stress are classified according to their systems: coronary atherosclerosis of the cardiovascular system Heart disease, paroxysmal tachycardia, arrhythmia, essential hypertension, migraine, essential hypotension, Raynaud disease, etc.; respiratory system bronchial asthma, hyperventilation syndrome, neurological Sexual cough; gastric and duodenal ulcers, anorexia nervosa, neurotic vomiting, ulcerative colitis, irritable bowel syndrome, etc. in the digestive system; neurodermatitis, pruritus, alopecia areata, and psoriasis in the skin system , hyperhidrosis, chronic urticaria, eczema, etc.; rheumatoid arthritis, low back pain, muscle pain, spasmodic torticollis, writer's cramp, etc. in the musculoskeletal system; psychosomatic diseases in the genitourinary system, allergic cystitis, erection Functional disorders, premature ejaculation, low libido, chronic prostatitis, loss of libido, etc.; psychosomatic diseases of the endocrine system, hyperthyroidism, diabetes, hypoglycemia, Addisons disease, etc.; psychosomatic diseases of the nervous system, vascular neurotic headaches, muscle tension headaches, sleep disorders, etc.; gynecological psychosomatic diseases such as dysmenorrhea, menstrual disorders, premenstrual tension, functional uterine bleeding, sexual dysfunction, functional infertility, etc.; surgical psychosomatic diseases, postoperative neurosis, post-organ transplant syndrome, Post-plastic surgery syndrome, intestinal adhesions, etc.; psychosomatic diseases in pediatrics such as enuresis, night terrors, stuttering, etc.; psychosomatic diseases in ophthalmology such as primary glaucoma, blepharospasm, amblyopia, etc.; psychosomatic diseases in otolaryngology such as Meniere's disease, Foreign body sensation in the pharynx, etc.; psychosomatic diseases in the Department of Stomatology such as idiopathic tongue pain, oral ulcers, temporomandibular joint disorder syndrome, etc.
Psychological diseases that are closely related to psychological stress include affective mental disorders, neurosis, stress-related disorders, psychophysiological disorders and other diseases. The main manifestations are depression, anxiety, tension, worry, insomnia, and appetite. Changes in weight, which affect work, study, and interpersonal relationships.
Physiological and psychological diseases caused by psychological stress can exist alone, but they often exist in combination. That is to say, under the influence of psychological stress, patients will have clinical manifestations of physiological disorders and psychological disorders at the same time. Although patients and medical staff can focus on the manifestations of physical disorders, they often ignore the existence of psychological disorders and the psychological stress behind all these manifestations.