What should I do if I cry all the time and can't control my mood?

What should I do if I cry all the time and can't control my mood?

What should I do if I cry all the time and can't control my mood? Emotional management is very important. People who can manage can keep calm at all times and handle emergencies better. Losing control of emotions can make people feel scared. Share with you, what if I always cry and can't control my emotions?

What should I do if I cry all the time and can't control my mood? 1 1. Change my attitude towards the problem from another angle.

If you want to control yourself from tears, do you think that tears are the image of the weak and not strong enough? I want to be strong and don't cry easily. Mainly look at the attitude of the problem. This may be a stereotype of the public about tears, thinking that only the weak will cry, while the strong should show fearless courage. Looking at it from another angle, steel is easy to break, and running water does not rot.

2. Strengthen exercise and improve physiological instinctive reaction.

Find something that makes you cry, record it and let it out. Listen to the recording, practice in front of the mirror and control yourself from crying. When practicing, you can record the time, such as how long it takes to hold back your tears for the first time, how long it takes to hold back your tears for the second time, and so on, until the tolerable time is longer and longer and the expected goal is achieved.

A common situation that makes people cry.

1, basic tears

Humans produce 150-300ml of tears every day on average to protect the cornea from dryness. People who secrete more alkaline tears seem to have the feeling of "eye movement".

2. Reflective tears

When an irritant accidentally enters the eye and stimulates the cornea, it will produce reflective tears to wash away the irritant.

3. Emotional tears

Tears shed because of sadness, pain, injustice or emotion are emotional tears. The tear point is super low. This is the constitution of tears incontinence.

What should I do if I cry all the time and can't control my mood? This is a remarkable manifestation of emotional disorder. I need psychological counseling, otherwise it may develop into a serious psychological problem.

Psychological obstacles come from the injury and exclusion of individuals from their families in the social process, as well as their cognition of people, things, things and mistakes, which leads to psychological fragility and low psychological endurance. An ordinary thing may be a kind of injury and blow to the parties.

Under the influence of negative energy for a long time, people are more likely to deny themselves. When the psychological pressure exceeds the tolerable limit, there must be a way to vent. Crying is the most convenient and cheapest way to release psychological pressure. Although I may feel better after crying, the root of the problem has not improved. In this case, crying can give the parties a reverse hint and make them more vulnerable. In the long run, psychological conflict may turn into psychological deformation, and it is easy to continue to develop into mental disorder.

Therefore, with emotional disorder, don't expect to achieve change through your own efforts. If you don't deal with the source of the problem, the fire in your heart will keep burning, and it will be out of control. The best way is to go to a psychological institution for consultation.

What should I do if I cry all the time and can't control my mood? Emotion is our attitude and experience about whether objective things meet our own needs.

Emotion is not spontaneous, but caused by objective events. For example, if you are walking downstairs in a residential area, suddenly someone falls on you from upstairs, which may make you angry or dismissive.

Different people or the same person in different places, times and conditions, the same thing may cause different emotions.

Although emotions are caused by objective things, not all objective things can cause emotions. In life, only things that are closely related to us will cause emotions.

In layman's terms, it means "it's not your own business, it's your own emotions."

Because objective things are complicated, their relationship with needs is more complicated, and people's emotions are also complicated and sometimes even contradictory. For example, the intersection of sadness and joy, laughter in crying, and crying in laughter are the portrayal of this ambivalence.

Therefore, the method of emotional regulation can not be used as a universal formula, but only as a reference.

When it comes to emotional adjustment, many people may first think of adjusting negative emotions, but in fact, positive emotions also need to be adjusted.

A large number of facts have proved that emotions have a very significant impact on people's health.

There is a saying in the Yellow Emperor's Neijing health preservation: "Anger hurts the liver, happiness hurts, sadness hurts the lungs, thinking hurts the spleen, and fear hurts the kidney."

Modern physiological research has also proved that negative emotions such as depression, fear, anger and excessive tension will lead to disorder of physiological activities and lead to dysfunction or inhibition of immune system. If you can't return to normal for a long time, it may lead to disease.

Medical scientists at Yale University in the United States have done statistics and found that 76% of patients seek medical treatment because of emotional stress.

Therefore, it is very important to keep us at a moderate level through emotional adjustment.

Emotional regulation refers to the process that individuals manage or change their own emotional state and others' emotions, and it is a process that makes emotions change in physiological reaction, subjective experience and behavior performance through certain strategies and mechanisms.

Emotional adjustment can be divided into the following categories.

First, the regulation of specific emotions.

Specific emotions include all negative emotions and positive emotions. Negative emotions are easy to understand, so I won't explain them here.

In addition to the need to regulate excessive ecstasy, positive emotions also have a negative impact on interpersonal communication.

For example, only when you get a bonus can you not be too happy in front of your colleagues. When you do well in the exam, don't get too excited in front of other students, so as not to cause hostility or other people's emotional changes.

Second, the level of awakening is adjusted.

The adjustment of arousal level refers to the adjustment of individual's emotional arousal level. Successful emotional adjustment means that he can recognize his own emotional level and effectively adjust it to a moderate level.

Third, the adjustment of emotional components.

Emotion consists of three parts: subjective experience, external performance and physiological activation, but the range of emotional adjustment is very wide. In addition to these three components, it also includes cognitive and behavioral activities outside the emotional system.

For example, when you are nervous in a game, you can relax yourself by taking a deep breath. When you earn more money than others, don't be too happy, but control your emotions so that others won't envy you or borrow money from you.

When you are stressed, put aside difficulties and go out for a trip to relax.

How to adjust mood specifically?

First, rational emotional therapy.

According to the theory of emotional cognitive evaluation, people's emotional essence is closely related to our cognitive evaluation of objective events. For example, you just came home from work yesterday and blamed your boyfriend for not cooking. When you came in today, you still saw a cold pot and a cold stove. You were angry and scolded your boyfriend. But afterwards, I learned that today is your birthday and my boyfriend has already booked a meal outside. You are happy and ashamed to know the truth.

Another example: my colleague's manuscript was rejected again and again, and my colleague felt that the leader had a hard time with her, which caused resistance. At this time, you can help him analyze it from an objective point of view. In fact, leaders are responsible for their work and are so strict with their colleagues. Colleagues realized that they were not competent enough, so they accepted the leadership's practice and carefully revised the manuscript.

Albert ellis, an American psychologist and founder of rational emotional therapy, believes that people are both rational and irrational. People's emotions are accompanied by thinking, and it is some unreasonable emotions that cause people's emotional troubles.

Therefore, when we have bad mood, we can adjust our mood by replacing unreasonable thinking mode with reasonable thinking mode.

For example, we often use reason, facts, chicken soup and rational emotional therapy to achieve the same result.

Second, the system desensitization method

Systematic desensitization, also known as mutual desensitization, is the most commonly used behavioral therapy. Its basic principle is to use the good state that individuals are willing to accept to suppress the appearance of bad state.

System desensitization method is divided into three steps:

Step 1: Learn relaxation techniques to put yourself or your helper in a relaxed environment, such as playing games, listening to music, telling jokes and taking a deep breath.

Step 2: Construct a gradient of fear or anxiety, and design a series of fear situations according to the object of fear. These situations need to form a gradient from weak to strong. Let the receiver overcome the weakest fear first, such as climbing stairs, and then slowly rise to the highest fear.

Simply put, it is like playing a game, from simple to difficult, so that after a successful experience, the recipient feels that he can cope, thus increasing his self-confidence in coping with the advanced fear behind him.

For example, design the following fear gradient for an elevator phobia.

1, outside the building

2. Go to the entrance of the building and hear the elevator.

3. Do you see the elevator?

Step 4 approach the elevator

5. The elevator door is open.

Step 6 walk into the elevator

7, when a person, close the elevator door

8. Adapt to the terrible sound in the elevator.

9. Experience elevator lift

Step 3: Implement the system desensitization method. There are two desensitization methods: imagination desensitization and reality desensitization.

Imagine the steps of desensitization: completely relax yourself or your helper. Imagine according to the designed fear gradient. If there is no fear after imagination, enter the next gradient. If you have fear, you need to relax and practice repeatedly until you no longer show fear.

The remaining fear gradients are operated in the above manner until all fear gradients are free of fear.

The simple understanding of realistic desensitization is to imagine the actual operation of desensitization. For example, if you are afraid of dogs, you can look at the pictures of dogs first, then touch the plush toy dogs, and finally touch the real puppies. Each stimulus situation lasts about 15-30 minutes. Until all the fear gradients are free of fear.

Third, the expression breathing regulation method

When emotions arise, on the one hand, it can cause a series of physiological changes, on the other hand, it can also cause changes in external expressions such as face and posture.

For example, when people are happy, they will be all smiles, when they are in a heavy mood, they will be depressed and their muscles will be slack. Internal emotions are closely related to external emotions, and they can consciously change their external expressions to adjust their emotions.

Specific practices:

When you are nervous, you can massage your facial muscles to relax them. Don't gnash your teeth and clench your fist. At the same time, you can also look in the mirror, smile and try to get yourself out of anxiety and depression.

You can also adjust your nervousness through breathing adjustment. Besides taking deep breaths, we can also count the number of breaths in our mind.

Fourth, simple and easy emotional adjustment methods.

1, attention transfer regulation method: For example, when it is sad to break up, we can shift our attention to work or study, fall asleep when we are tired, and have no time to think about breaking up.

2, activity regulation method: the nerve impulse between the brain and the muscle is bidirectional conduction, that is to say, nerve excitement can be transmitted from the brain to the muscle, and from the muscle to the brain.

Activity regulation is to control one's emotions with different speed, intensity, amplitude, direction and rhythm. For example, when the mood is too tense, use low-intensity, large-scale and slow-paced action exercises to reduce the emotional excitement; When you are depressed, you can use small-amplitude, high-intensity, fast-paced and fast-paced action exercises to improve your emotional excitement.

In other words, when we are excited, our muscles will relax and slow down. When depressed, muscle movements are intense and rapid.

3. Music adjustment method: Research shows that music can adjust the activity of human nervous system, effectively eliminate fatigue, relieve tension, improve physical and mental state and enhance memory.

The most important thing when using music adjustment method is the choice of music. Cheerful music can increase the strength of human muscles, slow and harmonious music can balance people's breathing, and beautiful music can adjust people's brains and help eliminate fatigue.

For example, when you feel depressed and depressed, listening to Beethoven's Destiny may cheer you up. When you are tired, listen to the moonlight on the spring river and the flowing water in the mountains. Can let you relax in the natural sound.

In addition, we can also change our mood through music, such as listening to rock music when we are angry, venting our emotions with a strong rhythm, and then switching to music we like to listen to when our mood is stable. And from low to cheerful transition, and finally achieve the purpose of music to adjust emotions.

4. Representation adjustment method: Representation adjustment method refers to recalling various pictures in the brain to adjust emotions. For example, when you are in a mood with your partner, just think back to the picture of the two of you being happy together, think about each other's kindness to you, and think about his excellent places, and you will be more likely to forgive each other and make up.

When you are nervous, present a very comfortable environment in your mind and put yourself in it. For example, imagine yourself walking in a beautiful spring field.

When using the representation adjustment method, the imaginary environment should be an environment that you have experienced and have rich experience.

5. Suggestive adjustment method: Suggestive adjustment method is a method of exerting influence on psychological activities by using language, gestures, expressions and other signs.

Hints are divided into self-suggestion and others' suggestion. Language suggestion is skillful. When hinting, we should use positive language instead of negative language, such as "I am calm and full of energy", instead of negative language such as "I am not nervous and I am not tired".

There are many ways to adjust emotions, and everyone adapts in different ways. You can choose one or more methods according to your own personality characteristics to consciously adjust and improve your own or others' emotional state.