10 emotional adjustment skills to make the mind healthier. In our daily life or work, emotions can best affect a person's behavior, so it is very important to adjust your emotions. The following are 10 emotional adjustment skills that make the mind healthier. I hope it will help everyone.
10 emotional regulation skills make the mind healthier 1 what is emotional regulation?
It is better to conquer yourself than to defeat 1000 battles. So the victory will belong to you.
This sentence basically summarizes the essence of "emotional regulation".
In a pure sense, emotional adjustment means that you have the ability to control your behavior, emotions and thoughts in the process of pursuing long-term goals-for example, to live a flexible and beautiful life, rather than a life full of dissatisfaction and setbacks.
In this article, you will learn what is emotional regulation and the skills needed to maintain mental health.
What are emotional adjustment skills?
Emotional regulation can help us manage and change our feelings and the way we handle situations effectively. The emotions, thoughts and impulses we do or feel are interrelated; If it is not properly managed, it will embark on the road of self-destruction and self-destruction.
When we apply emotional adjustment skills to our life, our thoughts, attitudes and emotions will be improved obviously. At the same time, living in a more positive way will also bring us many benefits, such as increasing our sympathy, empathy and relationships with others.
Emotional adjustment skills are also the key to a healthy and balanced life-physically, mentally and spiritually. When we strive to live a balanced life, we will establish our own adaptability and coping strategies to effectively cope with adversity and challenges in life.
Why is emotional regulation important?
Self-regulation is one of the key skills of emotional regulation. Historically, we have been taught to believe that strategies for managing our reactions and behaviors are self-taught.
For example, when children lose their temper, parents will only attribute this behavior to a "stage" and will get rid of it when they grow up. Some of us will do this, while others will lose the ability of self-regulation, depending on what negative experiences we have in life. Emotional outbursts, shouting, expressing anger, aggressive behavior and extreme violence all show that a person can't adjust his reaction when he feels out of control. Lack of self-discipline will only cause problems in life.
The most basic form of self-regulation is to cheer us up from failure and keep calm under pressure. It is these two abilities that will take you through life in essence, and they are more important than any other skills.
Important emotional regulation skills
1, use your choice ability
The first step of self-regulation is to make you realize that you can choose how to deal with various situations.
Using one's choice ability is a self-adjusting skill, which can make you face the chaos and challenges in your life. Your ability to choose is your gift. When you can honestly say to others loudly, "With my choice ability, I can give full play to my potential and make my life prosperous."
When you use your choices wisely, your lifestyle will not compromise. You have clarity, focus and purpose; All these factors can help you strengthen your resilience in dealing with adversity and difficult times.
Another aspect of using the ability to choose is to accept that you can never completely control your feelings. The power of choice enables you to greatly influence the feelings and corresponding reactions of your choice.
2. Stop-the skill of controlling emotions
"There is a space between stimulation and reaction. In this space, we have the freedom to choose to respond. Our response includes our growth and freedom. " Victor.
If you are trying to control your emotions, the following suggestions can help you control your emotions more effectively:
S— Stop T— Take a deep breath O— Observe your thoughts and feelings P— From a certain angle—What is the bigger picture? P— Practice effective methods—Go on—What's the best thing to do now?
Pay attention to your health.
"Caring for your body, mind and spirit is your greatest responsibility. But listen to the needs of your soul and respect them. " -Christie Ling
Insist on physical exercise, eat well and sleep well, which are essential for you to have a flexible and balanced life.
4. Establish positive interpersonal relationships in life.
"Stay away from those who try to belittle your ambition. Small people are always like this, but really great people will make you believe that you can be great. " -Mark Twain
The interpersonal relationship in your life has an important influence on your lifestyle. The more positive and healthy your interpersonal relationship is, the more flexible and optimistic you are about life.
Harmful relationships are not good for you, you need to eliminate them from your life. Your health, whether psychological, physical or spiritual, is influenced by the types of interpersonal relationships in your life.
Step 5 find a way to be happy
Here are some famous sayings to explain why it is important to have fun in your life.
When fun becomes deep enough, it can heal the world. When you are happy, there is no fear. I will continue to enjoy my day, because there is no other way of life. In all life, there is a lot of fun and laughter. Life is to be enjoyed, not just endured.
Step 6 practice mindfulness
"Don't dwell on the past, don't fantasize about the future, focus on the present"-Buddha
Mindfulness practice can help you improve your ability to regulate your emotions and reduce stress, anxiety and depression. It can also help you to concentrate and observe your thoughts and feelings without any judgment.
Mindfulness practice varies from person to person. However, the most common mindfulness practice is meditation. The main advantage of practicing meditation is that you can learn how to calm your mind. You can also learn how to practice the art of gratitude and appreciation. These are the key skills to help you live in the present and pay attention to the positive things in your life.
In your life, the more complete the mindfulness practice, the less you worry and stress about the past or the future. Mindfulness will improve your mental health and emotional health.
7. Try to get rid of your painful emotions and regrets.
The truth is, unless you let go, unless you forgive yourself, unless you forgive the status quo, unless you realize that the status quo is over, you can't move forward.
Learning how to let go may be one of the most difficult emotional adjustment skills to learn. When you successfully release all these negative emotions, you will find that your adaptability and ability to deal with life problems will be greatly enhanced.
When you accept the pain you are suffering, you will no longer escape from difficult emotions, but face them with strength and courage.
8. Learn to accept your weaknesses.
"In our culture, we associate vulnerability with emotions we want to avoid, such as fear, shame and uncertainty. However, we often ignore the fact that vulnerability is also the birthplace of happiness, belonging, creativity, truth and love. " -Dr. Brené Brown
Brendan Brown's mission in life is to teach others the weak power. It was her speech at Ted that made her embark on the journey of spreading information, telling people how to walk into your vulnerability and find your own strength:
She not only wrote a book about vulnerability, but also wrote a book about how to forgive herself and deal with shame.
For me, when I read Brin's fragile power, I learned a lot of life-changing experiences; However, I was deeply impressed by two life lessons:
It takes courage to be vulnerable-it takes strength and courage to allow yourself to be vulnerable. When you do this, you really stand under your power. At this point, you know who you are, and you are not afraid.
Don't suppress your emotions-become more self-aware. I'm good at hiding my true feelings. As time goes by, these feelings of anxiety and sadness will only overwhelm me. After reading Brin's book, I realized that in order to become more flexible and self-aware emotionally, you must be able to explore your emotions and ask questions to understand your feelings and thoughts at a particular moment.
9, the pursuit of Excellence rather than perfection
This is another lesson in Brené Brown's life, which is very important when it comes to managing our emotions.
Brown said perfectionism is:
"I believe that if we live a perfect life, look perfect and act perfect, we can avoid the pain of being accused, judged and humiliated."
Perfectionism is not about growth, progress or personal achievement, but about fear and escape. So, what you really need to pay attention to is to be excellent. Although you have shortcomings, you are the best of yourself. This view is healthy and inclusive, and can bring real personal growth, not flawed perfectionism.
10, learn to manage your negative emotions better, because they will never disappear.
Negative emotions such as fear and criticism will always be a part of our lives. The best action you can take is to face your fears and move on. The braver you face these negative forces, the more you can show your courage and resilience and become stronger.
finally
Dare to be yourself-your strengths, skills, beauty, your weaknesses and insecurity. This is you. The more you stand on your personal strength, the braver you are, especially when you face challenges, interference and pain in your life.
Our emotions are a powerful force that affects our lifestyle. Our emotions will always exist, and the good news is that we will not be victims of negative emotions that affect our lives.
When you put these 10 emotional adjustment skills into your life, your emotional agility and courage will make your life reach the most fulfilling state-a life full of vitality, flexibility and courage.
10 Emotional adjustment skills to make the mind healthier Two effective ways to adjust emotions
The method of adjusting mood 0 1: Laugh heartily.
A study conducted by Stanford University and published in Prevention pointed out that laughter can increase dopamine in the brain, which can boost people's mood. According to the Mayo Clinic, laughter can increase the oxygen in the body, cool our stress system, and finally create a positive and relaxed feeling, so if you ask how to adjust your mood, you might as well smile.
Method of adjusting mood 02: Listen to cheerful music.
According to a 20 13 study by the University of Kansas, Missouri, listening to cheerful music can really cheer people up. You Na Ferguson, the author of the study, pointed out that don't think too much and don't always ask "am I happy?" This is very important. On the contrary, let yourself enjoy listening to music. So when you are depressed, listening to some cheerful music can best adjust people's mood.
Method of regulating emotions 03: vent negative emotions.
With negative emotions, chatting with friends or doing something you like can adjust your emotions well. Many times, venting is better than hiding in your heart, and venting can restore your inner balance. So, if you don't want to be a pessimistic person about life and work, you can find a time and place to vent when necessary. Plus/letter, one-on-one free analysis and adjustment of emotional problems
There is no need to let a bad mood ruin your whole day or even half a day. When you feel depressed at work, or small contradictions in interpersonal relationships affect your mood, you should adjust your mood quickly. You just need to firmly believe in improving your mood and be willing to take these measures, and your mood will get better immediately.
Ways to adjust emotions 04: Humor therapy
Humor and laughter are emotional regulators. It can give a buffer to extremely bad emotions. Humor makes people happy and laugh, and laughter can dispel the depression in their hearts, which is also a measure of whether a person can adapt to the surrounding environment.
Method of Adjusting Emotion 05: Self-remoulding
Sometimes bad emotions are hard to control. At this time, we should take a circuitous way to transfer our emotions and energy to other things or activities, so that we have no time and possibility to immerse ourselves in this emotion, thus transforming our emotions. This is a good way to adjust our mood.
At ordinary times, we should pay special attention to cultivating our self-control and take some effective measures to restrain our emotions according to our actual situation. For example, when the famous writer that fool quarrels with others, he will put the tip of his tongue in his mouth for ten turns to calm himself down.