Psychologists generally believe that mental health is a state of good adaptation to life and an important part of a good personality. At the Third International Conference on Mental Health, mental health was defined as: "To develop one's mental state to the best within the scope of not contradicting others' psychology physically, intellectually and emotionally. "The standards of college students' mental health are: normal intelligence, emotional health, sound will, complete personality, correct self-evaluation, harmonious interpersonal relationship, normal social adaptation, and psychological behavior in line with college students' age characteristics. Let's explain it from the aspect of "emotional health" first. The contents include: overview, harmfulness, adjustment methods and summary. Among them, adjustment method is the key.
First, emotional overview
(A) the definition of emotion
Emotion is an inner experience of whether objective things meet one's own needs, wishes or opinions, and a subjective experience and psychological reaction caused by physical and psychological changes caused by external stimuli.
For example, if you hear a classmate speak ill of you, you will be angry; If this classmate is praising you, he will have a happy mood. For example, sad scenes in movies will make people cry, and successful scenes will make people happy. Emotion is a technical term in psychology and a word that everyone is very familiar with. There are many kinds of emotions, and there are thousands of words to describe emotions in Chinese. Modern psychology regards happiness, anger, sadness and fear as basic emotions.
(B) the source of emotions
1, small experiment
We have all had all kinds of emotions. Have you ever thought about how they come into being? Let's do a little experiment. Please listen and do as required.
Sit still, close your eyes and take a deep breath. Imagine in your mind:
You are standing in the middle of a small slope at the top of the tallest skyscraper in the world, with no handrails around.
When you stand there, look down at your feet and notice what material this slope is made of. Are you standing on the marble? On the tile? On cement? On asphalt? On the wood? On a stone? ..... pay attention to the weather? Maybe you can feel the sun shining on your face and arms; Or feel shivering with cold ... what else can you hear? Maybe there will be birds singing there; Maybe you can hear the sound of helicopters flying by; Or you can hear the noise in the street far downstairs ... now you go to the edge of the slope and put your toes on the edge of the small slope. Remember, there are no handrails around the edges. Now look at the street below. It's very, very far from you. This car is like a bug, like an ant ... When you do this, pay attention to the feeling of your body and remember this feeling. ...
Now imagine you walk slowly or climb to the center of the slope, open your eyes and return to the safe roof. How do you feel? Compare these two different feelings.
Do as you are told: scary, nervous-relax, relax.
Do not do as required: doubt, despise, mystify. ...
Conclusion: The source of emotions-your thoughts II. Give examples.
For "how kind of you!" This sentence, different people, different ideas, will produce different emotions.
I'm glad he knows me and even likes me. How nice! Sad, he may be comforting me!
Want to know me, what does this person want? Tired of humming, please me, beg me if you need anything, and want to use me!
(C) the types of emotions
Emotions can be divided into positive emotions and negative emotions. Positive emotions are good for health, while negative emotions will affect physical and mental health.
China has had such sayings since ancient times as "liking hurting the liver", "thinking hurting the spleen", "sorrowing the lung" and "fearing hurting the kidney", which shows that Chinese medicine attaches great importance to the relationship between people's emotions and health. When people's emotions change, they are often accompanied by physiological changes. For example, when people are frightened, there will be a series of changes such as dilated pupils, thirst, sweating and pallor. These physiological changes have a positive effect under normal circumstances, which can make all parts of the body actively mobilize to meet the needs of external environmental changes.
Excessive negative emotions, long-term unhappiness, fear and disappointment will inhibit gastrointestinal movement, thus affecting digestive function. People who are negative, depressed or overly nervous are often prone to various diseases. Therefore, only by maintaining an optimistic mood can it be beneficial to physical and mental health.
A person's mood is mainly controlled by spiritual will. To maintain a happy and stable mood, we should improve our moral cultivation and set up lofty ideals; To maintain a healthy mental state, we must learn to adapt to changes in external conditions and consciously use positive emotions to overcome negative emotions. Listen to which of the following are positive emotions? What is negative emotion? At the same time, recalling your feelings when you are in a negative emotional state, what impact does it have on your life and study?
Positive emotions-happy, satisfied, happy, happy, happy, happy, like. ...
Negative emotions-sadness, anxiety, tension, anger, depression, pain, sadness, disgust ...
Second, the harmfulness of bad emotions
There are mainly two kinds of bad emotions: one is too strong emotional reaction, and the other is persistent negative emotions. They are harmful to people's physical and mental health and social adaptation.
(A) too strong emotional reaction
1, example
Jin Fan failed in The Scholars for many years. It was not until he was in his fifties that he finally heard that he was "the top scholar" and was "ecstatic".
Although Zhou Yu in Romance of the Three Kingdoms was brilliant and witty, Zhuge Liang took advantage of his narrow-minded weakness and cleverly designed a plan, which made him lose his prime.
2. Analysis principle
Although people's emotions are mainly dominated by the subcortical center, when this part of activities are too strong, the advanced psychological activities such as reasoning and discrimination in the cerebral cortex will be suppressed, thus narrowing the scope of cognition, failing to correctly evaluate the meaning and consequences of one's behavior, reducing self-control, causing the collapse of normal behavior and reducing the efficiency of work and study.
Someone has done such an experiment: let several college students enter the laboratory separately. There are four doors in the room, three of which are locked and only one door can be opened. In fact, as long as you try the doors in order, you will soon find a way out. However, when the experimenter applies strong stimuli such as cold water, electric shock, bright light and noise to the subjects at the same time, making them nervous, most of the subjects are flustered, don't know how to find their way in order, run around, try to lock the door, and try again and again, which is obviously confused.
3. Education guidance
This phenomenon influenced by strong emotions is very common in daily life and should be paid attention to. For example, some students usually get good grades, but when it comes to exams, their grades are reduced because of excessive tension. Some athletes often play badly on the spot because of nervousness in major competitions. Excessive mental stress may also lead to over-limit inhibition, which is a sign that a person is dumbfounded or speechless with anger. Cases of sudden death caused by heart attack due to anger are also common in clinic. We should take these examples as a warning, even if we are happy, we need moderation. "Happiness begets sorrow" is not sensational.
Persistent negative emotions
1, example
A careless doctor made a mistake in the diagnosis reports of two patients. Patients who are not prone to cancer are extremely sad, painful, anxious and emotionally unstable because of the wrong diagnosis report. After a while, I went to the hospital for another check-up and really found the tendency of cancer. The patients with cancer tendency, because they have got the diagnosis certificate of non-cancer tendency, their mood becomes high, their mood becomes happy, and their condition gradually improves.
2. Analysis principle
It is normal that a series of physiological changes will occur when people are anxious, sad, frightened, angry and painful. When the emotional reaction is over, the physiological aspect will return to calm. Usually this change is short-lived and has no adverse effects, but if the emotional action lasts, the physiological changes will be prolonged. Over time, it will cause various physical diseases such as cardiovascular system, digestive system, genitourinary system, respiratory system and endocrine system through neural mechanism and chemical mechanism.
Some scholars have investigated and analyzed more than 500 people. The results show that after a series of stress events, various diseases have increased. According to the report of Yale University School of Medicine, 76% of all outpatients get sick because of emotional stress. Because these patients have been trapped in a certain emotional state for a long time and have become accustomed to that kind of emotion, they often focus on physical symptoms and don't think it is related to emotions.
Being in a bad mood will have a direct or indirect impact on a person's health. If it is not standardized for a long time, it may induce physiological diseases and even lead to death. And positive emotions can make people forget the sorrow, overcome sadness, and even play a role in treating diseases.
3. Education guidance
Everyone's mood will fluctuate. Take the initiative to get rid of bad mood, and don't let it last too long. When something bothers you, you should speak freely and don't keep it in your heart. When things are not going well, you might as well avoid it and change your living environment, which may relax your spirit. If you have a lot of things to do, do the most urgent things first, only one at a time, and put the rest aside for the time being. If you feel uneasy about yourself, try to help others do something, and you will find that your troubles turn into cheers, resulting in the pleasure of doing good deeds.
We all hope that we can always be happy. As the saying goes, "smile is ten years old." However, it is impossible for a person to keep a happy mood all the time, and bad emotions such as worry, sadness and depression are always inevitable. What should we do in the face of these bad emotional experiences? Let go? Obviously not. In that case, people will become slaves of emotions. People should be masters of emotions and learn to adjust them.
Third, the method of regulating emotions
(1) Give vent to emotions reasonably.
1, what is reasonable venting?
Reasonable venting of emotions refers to resolving bad emotions in the heart in an appropriate way on appropriate occasions.
Venting should be reasonable, but also reasonable and moderate, without hurting yourself or others.
American President Lincoln, who was ugly and was born in poverty, was forced to work to make a living when he was young. He worked as a postman when he was young. Later, he tried to become a famous American lawyer at that time. He ran for president many times, and it was not until the eighth time that he got his wish. Although he adopted a probation attitude towards his political opponents, he was often ridiculed, especially during his presidential campaign, and his opponents spared no effort to ridicule him, mocking and even slandering him from his origins, looks, repeated failures and other aspects. Lincoln was very angry, but he did not lose his temper. Instead, he wrote to his slanderer and cursed him in the most vicious language. After cursing and writing, tear up the letter and throw it into the trash can. I feel much better after venting. His way of venting anger and pain through writing is still praised by people today.
Venting can prevent the harm of bad emotions to human body, and it is a good way to self-regulate emotions. There are many ways to vent in real life. Due to individual differences and different environmental conditions, people vent in different ways, ranging from a small sigh to crying and shouting.
Do you know what is a reasonable way to vent your emotions? Listen to the following methods and think about what you have used and how you did it.
2. Specific methods
(1) Writing-Exhaustion of Sublimation
Learn from Lincoln, put the unhappiness in your heart at the end of your pen, even sublimate your emotions, connect your bad emotions with the bright spots in your mind, and turn them into positive and beneficial actions. Writing will leave many memories for people's life, whether it is happy or sad. Years or months later, when you open your diary or what you have written before, you will recall your previous troubles and see your growth footprints. Sublimating emotions into words is a kind of high-level catharsis, and it is to guide the energy aroused by emotions to the direction beneficial to people, themselves and society.
Li Bai's lifelong wish was to display his political ambition, but he was helpless and depressed because he could not be reused by the emperor. As can be seen from his poems, "What are bells and drums, delicacies and treasures? I hope I won't wake up after being drunk. This is a typical expression of Li Bai's negative emotions caused by his brilliant talent and lack of ambition. He sublimated the venting of this negative emotion into writing poetry, which was passed down through the ages. There are also well-known sayings, such as "Although the water is still flowing, although we cut it with swords, we raise our glasses to drown our sorrows", "You can't see how the water of the Yellow River moved out of heaven and entered the ocean, and never came back" and "You can't see how lovely it was locked in a bright mirror in a high room. Although it was silky black, it turned into snow at night", all of which showed his dissatisfaction, his desire and his ambition.
When it comes to Dragon Boat Festival, people will naturally think of Qu Yuan. After Qu Yuan was exiled, he felt that his lofty ideal could not be realized. He hated Doctor Shangguan and his thugs very much. He was very sad that Chu Huaiwang didn't listen to his advice, so he was very sad. He sublimated this sad bad mood and created works such as Li Sao. Li Sao is Qu Yuan's masterpiece, the longest political lyric poem in China's classical literature, the most magnificent lyric poem in ancient China, the epitome of Qu Yuan's lifelong pursuit of patriotic truth, and a brilliant romantic masterpiece.
(2) Cry-Cry on appropriate occasions.
From a scientific point of view, crying is a self-psychological protection measure, which can release the energy generated by bad emotions, adjust the balance of the body and promote metabolism. Crying is a good way to relieve tension, trouble and pain. After many people cry, the pain and sadness will be much less. Although "men need to play with tears", from a medical point of view, "men need to play with tears". Crying is an instinct of human beings and a direct external expression of unpleasant emotions. Crying for a short time is the best way to release bad emotions, and it is also an effective measure of mental health care.
Of course, crying as a catharsis should not be overused. In today's era, we should be strong people, don't be overly sad when encountering difficulties, and don't cry for a trivial matter.
(3)v- talk to relatives and friends.
Hiding unpleasant things in your heart will increase your psychological burden. Talking to friends is a good way to vent, which can not only make you feel comfortable, but also get comfort, enlightenment and even solutions from others. Sometimes friends are the best psychologists.
Please remember bacon's famous saying: tell a friend happiness and you will get two happiness; Tell your sorrow to a friend, and your sorrow will only be half. It can be seen that friends are important for a person's emotional transformation.
(4) Exercise-do strenuous exercise.
When a person is depressed, he is often inactive. The less active you are, the less likely you are to divert your attention, the lower your mood, and the more likely you are to form a vicious circle. You can run, walk fast, or play in the sports ground and other strenuous activities, and the low mood will soon be replaced by the excitement of the game.
Students who like dancing can vent their anger by dancing. The sense of modeling and rhythm of dance will stimulate people's profound aesthetic consciousness and rich emotional experience, which is of great benefit to physical and mental health. Students can organize clubs and other ways.
(5) Shout-shout happily once.
When you are depressed and restless, you will feel bored. If you don't vent it, you will feel uncomfortable. At this time, you can refer to some TV or focus plane and go to the wilderness, seaside and mountains to shout to nature. Vent your inner depression through quick, strong and unrestrained crying, and spit out the dirty air in your chest. This method can make the body and mind in a good state and achieve psychological balance.
Singing loudly is also an effective means to relieve tension and anger. When you are in a bad mood, singing a song to express your mood at the moment is also a good catharsis. For example, when encountering setbacks, I played a song called "Invisible Wings" by Angela Zhang and "Sunshine Always After Rain" by Xu Meijing. Everyone is more familiar with it than me.
Note: the method of venting is different from indulging one's feelings, more different from willfulness and nonsense. If you vent at will regardless of time and place, you will not only be unable to control bad emotions, but also have adverse consequences.
It is not enough to adjust one's mood just by venting. The best way is active self-regulation.
(2) Actively adjust emotions.
1, requirements for active emotional regulation
Actively regulating emotions is to achieve "emotional regularity" and "emotional moderation". "Often have emotions" is in line with nature and common sense. Be happy when you are happy, and be angry when you are angry. It is human nature to express emotions at appropriate times and occasions. However, when expressing emotions, don't let them develop. There are many allusions in the history of our country, such as Wu Zixu, a general of Chu State, who was caught in a dilemma and lost his mind overnight. Niu Hao's happy death in The Biography of Yue Fei is a manifestation of excessive emotion due to lack of active control.
The expression of emotions should be controlled in a certain degree and range. Happiness cannot get carried away; Don't fly into a rage when you are angry; Sadness cannot be sad; Don't panic if you are afraid, but be "happy and angry." Otherwise, physical and mental health will be affected by emotions.
2. Specific methods
(1) divert attention
Shift your attention from things that cause bad emotions to other things.
① Change the focus of attention.
You can do something you are usually interested in when you are in a bad mood. For example, through games, playing ball games, playing chess, listening to music, watching movies, reading newspapers and other legitimate and meaningful activities, let yourself free from negative emotions. In addition, you can change the topic or recall what you feel happy and happy, so that negative emotions can be transferred to positive emotions.
② Change the environment
When you are in a bad mood, taking a walk outdoors and playing in a beautiful environment will make people feel refreshed and forget their troubles. Even if you don't go out and change your environment, you can make your mind better. It's a good idea to tidy up the dormitory, change the layout of the room and decorate some flowers and plants.
(2) Self-suggestion
Small experiment (please try for a few minutes): calm down, say "laugh" and "laugh" in your mind and imagine these scenes. How would you feel?
You may really feel very happy. This experiment shows that language (internal and external) can have a suggestive effect on people's emotions. Therefore, we can use the suggestive function of language to adjust bad emotions. When you realize that you are angry, you can repeatedly hint to yourself, "Don't be angry, being angry is harmful"; When you are sad, you can hint to yourself that "sadness is useless, useless, so cheer up." This method of relieving emotions is self-suggestion.
(3) Self-motivation
Self-motivation through famous sayings, epigrams or heroes can effectively regulate emotions. This is a way to regulate emotions with reason, and it is a spiritual motivation. In order to control his emotions, Lin Zexu wrote a banner "Control Anger" and hung it in the house to warn himself. There are also well-known "failure is the mother of success", "perseverance, a stone can be carved", "winter has arrived, can spring be far behind" and "there is no doubt that there is another village"
You can also extract and read some beautiful language to motivate yourself. There is a language that says: Of all the countries in the world, you came to my country; There are so many cities in the country, but we have entered the same city; There are so many streets in the city, but you step into the street where I live; There are so many people in the street, but I met you; There are so many coffee shops around, and you are sitting opposite me.
Come to think of it, aren't we the same now? So many provinces in China, but you came to Hebei; There are so many cities and universities in Hebei, but you came to Dingzhou and Jizhong Vocational College. There are so many majors in our college, but you and he are in the same major, the same class, or even the same desk and dormitory. If you don't come to our school, it is very likely that all of us will never know each other in this world. After thinking like this, what problems can't be solved between classmates? University is a very important stage in life. We should understand the preciousness of friendship between classmates and cherish the present study, life and friendship between classmates.
(4) Psychological transposition
Psychological transposition is to break the mindset and think from the perspective of others. In this way, playing the role of others and understanding their mentality and thoughts will increase mutual understanding and communication and prevent some bad emotions. Please think about it. Have you ever had an example of "psychological transposition"?
If parents or teachers get angry after criticizing themselves, they can think like this: What would I do if I were a parent or teacher? In this way, we can understand the caring and caring attitude of parents and teachers, and our mood will gradually calm down. When a classmate offends you, you can put yourself in the classmate's shoes. Students' behavior is excusable, and bad emotions will weaken or even disappear.
(5) Deep breathing method
Through slow and deep breathing, you can eliminate tension, reduce excitement and gradually stabilize people's fluctuating emotions. Steps:
① Sit up straight, close your eyes slightly, eliminate distractions and try to inhale through your nose;
Hold your breath gently and count one, two, three slowly;
3 exhale slowly through your mouth and count one, two and three at the same time until you are exhausted;
④ Repeat for more than three times.
This method is very effective in regulating mood, it can increase vital capacity, speed up blood circulation, and is conducive to the regulation and stability of the internal environment. You can refer to it in future job interviews and performances.
(6) Clothing and expression adjustment method
When you are unhappy, you can dress yourself up a little smartly, and then admire it in the mirror or make faces at yourself. Doing so will increase your self-confidence and you will find that you can also make yourself laugh. You are actually cute when you smile, and your unhappy mood will disappear.
(7) Humor method
I think modern college students should advocate humor, which is a manifestation of human creativity. Noble humor is a disinfectant of spirit and a very helpful tool for personal adaptation. Humor is to bring laughter to life and ease the tense atmosphere with an optimistic attitude, relaxed teasing or self-mockery. Proper humor can often make tense situations easier, make embarrassing scenes disappear in laughter, and relieve anger and anxiety. People who are good at humor will not make vulgar jokes, let alone make fun of others casually. But with a witty mind and profound knowledge, it reveals the unreasonable ingredients of things, which are both broken and easy to accept. On some unprincipled issues, we would rather laugh at ourselves than stimulate each other and intensify contradictions. So I think, the more nervous you are, the more you should advocate a sense of humor, so that it will gradually become a part of your personality.
You can find 50 humorous stories first, and telling them well will potentially affect your way of thinking. Usually with friends and classmates, don't say "Zhang's parents and Li's family are short, how miserable they are and how unhappy their lives are", but tell some humorous stories to relax. After a long time, humor will enter your character and make you more attractive.
(8) go to a psychological counseling institution for consultation.
When you try many ways of self-regulation, and your mood still doesn't improve, you can seek professional psychological counseling institutions for counseling. In modern times, psychological counseling is very common and not shameful, such as CCTV-8 psychological interview, radio, online counseling and school psychological counseling center.
Verb (abbreviation of verb) abstract
(1) summary
Everyone will encounter all kinds of bad emotions in their lives. The positive method is to relieve and adjust in time and maintain a healthy psychology. We can vent in two ways: writing, crying, complaining, moving and shouting. Active adjustment methods: distraction, self-suggestion, self-motivation, psychological transposition, deep breathing, clothing, expression adjustment, humor, and going to psychological counseling institutions. I hope that students can apply these methods to their own study and life, so that our study can be more effective and our life happier, and at the same time, we can enthusiastically help our classmates and friends with these methods.
(2) Transfer
Ask each student to give an example of "bad consequences caused by emotional out-of-control in daily life", write it in a notebook, analyze their emotional reactions, and put forward improvement measures according to what they have learned.
(3) Give you a famous saying.
He who can take the initiative to control himself at the right time is a wise man. -[France] Hugo
Complement Hugo's sentence: learn to eliminate bad emotions, let yourself out of the deep valley of depression, and be a smart person who can adjust emotions and overcome yourself.
(d) Replace the words "seeking happiness"
The flower season of life is beautiful and colorful, and the troubles of growing up are lingering like rain. How far is happiness from you ... haha! It turns out that happiness is hidden in every little thing in your life and mine ... everyone is his best doctor. You can make yourself miserable and happy. The master of emotions is yourself. I want to be the master of my emotions!
(5) Happy Click
Do you want to have a good mood? The following choices can help you keep a good mood at all times. (Connection problem) 1. When you face criticism from others, A. Don't be sad, know that "there are always contradictions". When you have conflicts with your classmates, B. Don't be sad, but understand your parents' pains. 3. when you have a misunderstanding with your family, C. don't be wronged, but remind yourself that you will be happy when you hear it. Don't get angry when someone is dissatisfied with you. Select "Forgive others" 5. When you are dissatisfied with others, E. Don't get angry, but encourage yourself to "go your own way". When doing something wrong, F. don't be anxious, but believe that "man can finally overcome the environment" 7. When you don't adapt to the new environment, G. Don't feel guilty, and remember that "you learn from your mistakes". Published many professional academic papers in magazines at all levels.