How to adjust to psychological stress

How to adjust psychological pressure

Questioner, one type of difficulty in finding employment is a total contradiction, that is, the number of people employed is greater than the needs of the positions; the other type is a structural contradiction, that is, there are If the recruitment conditions for a position are high, there will be few recruiters; for some positions, the recruitment conditions will be low, but the salary will not be high, and there will be few recruiters; for some positions, the recruitment conditions will be moderate, and the salary will be high, but the number of job seekers will far exceed the number of positions. There is a situation where tens of thousands of people are competing for one position. In response to the above problems, it is recommended that you firstly improve your professional skills and strive to move towards positions with high recruitment requirements; secondly, lower your salary requirements. Some positions are too tiring and the wages are too low, but if you are in In this industry, the salary for reaching a supervisory position is not low. Therefore, improving quality and lowering requirements may be a better way to solve employment problems at the moment and for individuals. For reference only. How do young students adjust to psychological pressure?

First, we must look at the personality of the students. Generally, human personalities are divided into four types: pioneering, leadership, supportive, and cooperative.

First of all, we need to understand the source of students’ psychological pressure: most of it comes from study, which is actually a manifestation of fear of the future; the other part comes from family, parents’ education methods and relationships between family members, etc.

Usually pioneering and leadership types are easily troubled by educational methods and interpersonal relationships, while support and cooperation are more troubled by learning.

The former needs help from parents, communicate more with their children, and listen more to their thoughts.

The latter needs parents and teachers to guide them in the correct learning methods and find methods suitable for their children. Originally, children of this type are better at reading, and the main reason is that they cannot read well. In addition, parents should instill in them the concept that studying is not the only way out, but that studying is a challenge and a manifestation of ability.

That’s all for now. If you find it helpful, you can continue to communicate. You can also go to the Ziwei Constellation Network to take a closer look at the characteristics of different personalities so that you can prescribe the right medicine. How to adjust your psychology

(1) Self-relaxation method

Self-relaxation method, also known as relaxation training or self-adjustment therapy, is a method of enhancing one's own psychological and physiological activities through active relaxation of the body. An effective way to control abilities. The use of relaxation techniques can free people from tension, anxiety and other negative emotions.

1. Visualize relaxation. When using imagination to relax, it is best to lie on your back on the bed in a quiet environment, stretch your limbs flat to feel comfortable, close your eyes and breathe deeply, slowly and evenly. For example, imagine "I am lying on my back on a beach with clear water and white sand. The sand is fine and soft. There are white clouds floating in the blue sky. I lie on the warm beach and feel very comfortable. I can feel the warmth of the sun, and my ears I can hear the sound of waves hitting the shore, and I feel warm and comfortable. The breeze brings me an indescribable feeling of comfort. The breeze takes away all my thoughts. I only feel the gentle sea breeze and the waves. I kept lapping at the shore, and there seemed to be nothing around me. I lay peacefully in the embrace of nature, very relaxed and at ease. ”

2. Muscle Relaxation Method

(1) After you sit comfortably, you can start to take a deep breath, inhale slowly and then exhale. Whenever you exhale, say "Relax" silently in your heart.

(2) Focus your attention on your right hand, slowly clench your right hand into a fist, then use a little force to make a tight fist, and then count from 1 to 10.

(3) Slowly relax and relax your right hand. You will feel that your stiff right arm gradually relaxes and relaxes through the shoulder, elbow, wrist, palm, and fingers. Continue to relax, relax your entire right hand, and focus on your breathing. Every time you breathe in, quietly say "relax" in your mind. Repeat 3 times.

(4) Focus on your left hand again and repeat the above exercise.

After you can grasp the feeling of tightening and relaxing the above muscles, you can apply the principles of the exercises to other parts of the body, such as the head, neck, shoulders, and back.

3. Mental relaxation method

Try to focus on different feelings:

(1) Vision: Meditate and look at a pen, a flower, a little candlelight or any A soft and beautiful thing, pay close attention to its details.

(2) Hearing: Listen to relaxed and cheerful music and experience it carefully, or close your eyes and listen carefully to the sounds around you and analyze them, or you can count by yourself.

(3) Touch: touch your fingers, touch your palms, tap your joints, stroke your forehead or cheek.

(4) Smell: Light some spices, concentrate, and breathe in the aroma it emits.

In addition, deep breathing, swimming, doing exercises, walking, and Tai Chi all have a very good relaxing effect.

(2) Systematic desensitization method

Some people will have a state of anxiety or fear that exceeds the general tension in a certain situation, so the relaxed state is systematically combined with the state of Combining it with a drug that causes anxiety or fear can desensitize you and eliminate the anxiety-conditioned response caused by the drug. Specific operations can be divided into: relaxation training, establishing fear or anxiety levels. Three steps of visual or on-the-ground desensitization on a hierarchical basis.

For example, perform systematic desensitization on a student who is very afraid of exams. First, rank the subjective levels of their fear of exam situations as follows:

1. Think about the exam one week before the exam;

2. Thinking about the exam the night before the exam;

3. Walking on the way to the examination room;

4. While waiting outside the examination room;

5. Enter the examination room;

6. When reading the exam paper for the first time;

7. When I sit in the exam room with others and think about the exam I have to take.

Secondly, practice relaxation exercises. In a relaxed situation, start with the lowest fear (anxiety) event in the hierarchy for imaginative desensitization, such as imagining the event one week before the exam, and maintain this imaginary scene for about 30 seconds.

Then, stop imagining and remember the subjective fear (anxiety) you feel. Repeat the above steps again, extending the imagination time to 1 minute, until you no longer feel anxious or fearful about the event. Then perform the same desensitization training for the next event.

In addition to imaginary desensitization, on-the-ground and physical desensitization methods can also be used. If you are afraid of mice, you can first look at pictures of mice until you are no longer afraid, then come into contact with realistic mouse toys, and finally look at real mice, which are close to real mice.

(3) Cognitive change method

People's thoughts and cognitions will affect people's emotions and mood. For example, someone says a compliment: "I really like you. You are such a lovely person." Some people will feel satisfied and happy, some will feel sad and guilty, some will feel embarrassed, and some will feel uncomfortable. People will feel angry and bored. Because people think about it in different ways. When people think about depression or anxiety, they are often looking at themselves and their lives in a pessimistic and self-blaming way. Therefore, they gradually change the way they think and feel, and adopt a more positive and realistic attitude. By thinking about the problem, it is possible to get rid of bad emotions and negative state of mind.

There are ten common distorted ways of thinking in people’s lives:

1. Absolute. Absolutization in thought causes people to see things in an either/or way. If a situation is less than perfect, consider it a complete failure.

2. To generalize from one part to another. Expecting to be unlucky all the time because of an unsuccessful business trip is regarded as an endless failure. When you think of such things, use words like "always" or "never."

3. Psychological filtering. Picking out the details of a negative event and exaggerating it is like wearing a special pair of lenses that filters out all the positive things. For example, because of a certain aspect of performance, you have received both positive evaluations and mild criticism, but you only hold onto the criticisms for a period of time and ignore the positive feedback.

4． Disparaging positive things. Rejecting positive experiences in life, such as compliments and compliments from others, kills the joy of life and makes you always feel weak and incompetent.

5. Jumping to conclusions. A negative interpretation of the situation was given without any factual basis. Such as blindly suspecting that others are hostile and blindly predicting that things will get worse.

6. Exaggeration. Like binoculars, one over-exaggerates one's own problems and shortcomings and over-underestimates one's own strengths and achievements.

7. Emotional reasoning. Decide that your negative emotions must reflect the true state of things. For example: "I feel angry, I must have been treated unfairly", "I feel inferior and disappointed, I must have no hope."

8. Virtual statement. He believes that the development of the situation should meet his own expectations, and always feels uncontrollable guilt. Such as "I should have done these things but didn't", "I had to do that thing but couldn't do it."

9. Label. This is an extreme form of absolutization. Label yourself a "fool", "idiot", etc. because of a failure. Leading to depression and lack of self-esteem. When someone offends you, you may think that there is something inherently wrong with him or her, and you may belittle him as useless and label him as a "big ***." No room is left for improvement of the situation and constructive communication.

10. Passed by others. No matter what happened, no matter what others did, it was my fault, and I struggled with a fictitious feeling of guilt and discouragement.

After understanding the above ten distorted ways of understanding, you can take the following three steps when you are upset:

(1) Write down your negative thoughts and don’t let them Instead of cluttering your mind, trap them on paper.

(2) Read the ten distorted perceptions listed above from beginning to end, and analyze what type your negative thoughts belong to.

(3) Replace the prejudices that make you feel depressed with more objective thoughts.

After completing the above steps, you will find that a large part of your pain comes from distorted thoughts. When you remove these distorted thoughts and face the real problems bravely, you will Less painful.

(4) Comply with the natural method

This is a psychological treatment method with oriental cultural color founded by Professor Masuma Morita of Japan. It is also called Morigen therapy. Its basic ideas:

1. Go with nature. That is to say, act in accordance with objective laws and do not artificially resist objective laws. Understand and experience your place in nature, and do not make useless resistance to natural existence beyond your control, so as to have a life attitude that is in harmony with nature. For example: There is a kind of person who is afraid of meeting people and socializing because he is afraid of blushing. The more he is afraid of blushing, the more he pays attention to his blushing problem. The more he pays attention to it, the more nervous and blushing he will become. On the contrary, if he can accept the fact of blushing and deal with others with a "just blush" attitude towards life, he will pay less and less attention to this problem. As a result, the nervousness caused by blushing will gradually subside. . Of course, this requires a process. The same is true in emotions and thinking activities. If you want to eliminate unpleasant emotions such as uneasiness, you should follow its rules and accept these unpleasant emotions first. No one is a saint, and abnormal or not-so-good ideas flash through their minds. However, a person can completely decide whether to do something not-so-good. Therefore, you only need to pay attention to your own behavior without having to use too much force. Try to fight your own thoughts.

2. Face reality and do what you should. If a person wants to get rid of psychological confusion, he should face reality, dare to accept the challenges of reality, be able to endure pain, and actively devote himself to his own life. Only in this way can you unconsciously experience confidence and get out of trouble. Things related to people can be divided into two categories: controllable and uncontrollable. Complying with the law of nature requires people not to control uncontrollable things (conform to nature), such as human emotions, but to control those things that can be controlled (do what is appropriate), such as human actions. That is to say, do what you should do with an attitude of conforming to nature, and work hard to do what you should do.

(5) Venting and Counseling Method

In life, everyone will inevitably encounter some unpleasant and annoying things. And people's ability to withstand various psychological pressures has certain limits. When psychological pressure exceeds this limit, people's psychological development will be abnormal. The long-term accumulation of those negative psychological emotions can easily accumulate into psychological disorders. Therefore, if you consciously open your own "psychological control valve" at the appropriate time and place and conduct appropriate venting and counseling, you can effectively relieve psychological pressure and tension, interrupt the possibility of serious psychological disorders, and restore psychological balance. There are generally several methods of venting and counseling: First, talk to classmates and friends, such as finding opportunities to talk to your trusted relatives, friends, and teachers about the depression in your heart, so that the bad emotions can be vented.

In this way, you can not only relieve your own depressed mood, but also gain more emotional support and understanding, feel a sense of social security and trust, gain new ideas for understanding and solving problems from the comfort of others, and enhance your confidence in overcoming difficulties; The second is the self-narration method. Recording the pain and unhappiness in your heart in a diary or other means can not only relieve psychological pressure and stabilize your mood, but also achieve the purpose of straightening out your thoughts and adjusting your cognition. The third is to participate in appropriate cultural and sports activities to transfer and vent negative emotions. When people suffer from certain setbacks and pain, participating in moderate cultural and sports activities can divert the excitement center of the cerebral cortex, leave worries behind, play a role in diverting attention, relieve daily excessive psychological burden, and relieve stagnation. All kinds of negative emotions can be released and a balanced mind can be restored. How should I adjust mentally after divorce?

Now, I can’t eat well or sleep well, what should I do? Answer: If divorce has caused great psychological pressure on you, you need to adjust your mentality in time, otherwise it will become a psychological disorder. Therefore, psychological adjustment after divorce is very important. You can start from the following aspects: Let time heal the trauma. . As time goes by, the strong emotions of love or hate will slowly fade away, and all the pain will be eliminated with the passage of time. Comfort yourself. Now that fate has ended and the two parties can no longer hold hands due to irreconcilable conflicts, the breakup should be the end of tragedy. In this world, there is always a happy destination that truly belongs to you. Think about the benefits of being single temporarily. For example, you have a lot of time, and the external barriers to life are no longer so strong. You can have more freedom to do what you really want to do, and you are no longer hindered by an unhappy marriage. Tired and suffering. Maintain self-esteem. Don't think that you will lose your worth after getting divorced, and you will be half shorter than others. You should value yourself. Your partner has left, but your self-esteem cannot be lost. You must believe in yourself, prevent yourself from feeling inferior and give up, and find ways to pass work, study, etc. Activities promote one's own strengths, express one's own advantages, and realize self-worth. Reading experience on how to adjust your psychology

Jiefang School Yan Xiaorong

In San Francisco, USA, there is a group of fish sellers who live a dirty and tiring life with very low income and are at the bottom of society. ; But they decided to live a happy life, turn work into a game, and enjoy this heavy labor. So they hummed songs every day, tossed fish in the air, encouraged each other, and sincerely cared about every customer, not only making themselves happy, but also making others happy. They touched a lot of people, and many white-collar workers nearby came to see them during their lunch breaks and shared their happiness. The TV station filmed their short film, which caused a huge response. Many people who traveled to San Francisco came to the fish market to see them.

People at the bottom of society and working the hardest have found happiness, while a large number of people with high social status and idle work have lost their way, and some have even reached a dead end. Why is this? So, as educators, how do we learn to work happily?

Recently, I read the book "Positive Psychology and Teachers' Psychological Adjustment" and understood that I should use a positive attitude to treat children and engage in work. Specifically, you can do this:

1. Play.

Treat work like play. Fish sellers regard boring work as a game, so they never tire of it. Confucius said: "Those who learn are not as good as those who are good at it, and those who are good at it are not as good as those who are happy." Therefore, being happy to learn is the highest state. Isn't the reason why Confucius was tireless in learning and teaching others just because he enjoyed it? Who didn’t love playing games as a child? Who doesn’t love traveling when they grow up? We relax completely while playing, give up utilitarianism, and find our true selves. However, most people regard work as just work, and play and work are completely separate. How many people in this world find joy in their work? I often hear teachers complain: being a teacher is hard and tiring, getting up earlier than a chicken and working harder than an ox. However, if teachers change their mental model, regard work as a game, and regard students as the most beautiful scenery, I think a smile will always hang on your face. There is such a teacher who just started working. He ignored the advice of his old comrades and led the whole class to walk dozens of kilometers to climb Mulan Mountain. He wrote "I will be in ten years" in a note, put it in a bottle and buried it in the soil. . More than 20 years later, some students invited him to look for the longing he had buried back then. He said that thinking back to the madness of that day, he was really happy!

2. Make others happy.

There is a song that goes well: “You are happy, so I am happy.

"Some people base their happiness on the pain of others, which is shameful and short-lived, because you cannot control the happiness of others, such as Shang Zhou; some people base their happiness on the happiness of others, That is noble and long-lasting, because you can make others happy through your own efforts, such as Marie Curie and Edison. Fish sellers sincerely care about their customers, and their sweet smiles and innocent friendship are the source of their happiness. Are you happy? It's very simple. If you make your students happy, you will be happy. On the contrary, if you make your students troubled, you will also be troubled. In the classroom, if you find ways to put the most beautiful smile on the students' faces, you will be happy. Will you be unhappy?

3. Involvement is in the heart.

The source of happiness for fish sellers is that they grew up discussing it with their classmates in junior high school. p>

“You can do anything but not be a teacher. "As fate would have it, I became a teacher, but I didn't feel the joy of teaching. At a class reunion, I found that many people had the same idea as me. A classmate said: "Every time I walk into the classroom, I feel annoyed, and when I leave the classroom, I feel annoyed. Relaxed. ”

I suddenly felt very sad: We have to go into the classroom every day. If we are not happy when we enter the classroom, why do we still do this profession? Simple people are happy, and we live like this all day long. What's the point in the conflict? Either cut the knot quickly and quit the job; or, if you work for one day, you should devote yourself to it, and get happiness from it. My mental model changed, and soon I found the joy of being a teacher. Teacher Yu Dan and the professors at Baijia Lecture Forum work hard, but their happiness comes from their investment. When their eyes look down, when he dances and tells stories, you will say: He is How devoted and happy!

4. Choose your attitude.

Milu said: "Attitude determines everything." Indeed, the fish seller chose a positive attitude. Gained happiness; while many people chose a negative attitude and gained troubles. I remember this article: A woman followed her husband to the Sahara Desert. The monotonous life made her go crazy. She wrote to her father asking for a reply. Home. There was only one sentence in the father's reply: Two prisoners looked out in the cell. One saw the mud in front of the window, and the other saw the stars in the sky. The woman understood, and she chose to look at the stars. , had a great time in the desert. Sima Qian chose to bear the humiliation, and what he gained was "the historian's swan song, the unrhymed "Li Sao""; Tao Yuanming chose not to give up for five buckets of rice, and what he gained was "picking chrysanthemums under the eastern fence, and seeing you leisurely" "Nanshan" leisurely life; Wang Zhaojun chose to befriend the Huns, and what he gained was decades of peace between the two peoples; Li Bai chose a scholar, and what he gained was the chic figure of "a lifetime of traveling to famous mountains." So, our teachers choose What is it?

Yes! Change your thoughts and you will change the world. Dear colleagues, why are we worried about trivial matters? People are envious of our work! I'm thinking: There's not much difference between living for ten years and living for one year - doing the same things and seeing the same people, why don't we enjoy it to the fullest. What about the beautiful scenery around us? Let us cherish every day and live happily with our children!

How to adjust your mood?

A person should have a broad mind and a good character. Only by being easy-going, cheerful, kind-hearted, and not fussing over things, can you always be content, smile often, rarely feel depressed, and achieve health and longevity.

[Self-control of anger] Mainly relies on a high degree of rationality. To control the outburst of anger, when you are unfortunately provoked by someone or very angry, you can silently recite in your mind, "Being patient with your anger can relieve all worries", "If you are in harmony, everything will be over", "A gentleman will not speak." "Do it" and so on. If you can't control your anger, you should leave the scene quickly, relax and take a deep breath.

[Venting depression] is to talk out the injustices in your heart in front of your relatives or friends. , in order to calm down the mood as soon as possible through catharsis and release of depressed mood.

[Psychological Balance] The best mood is tranquility. Psychological balance is the golden key to health, and its effect exceeds the sum of all health care measures and all health care products. Therefore, we should try our best to be "calm and nihilistic" and "pure in heart and have few desires".

If you live aloof from the world, are not troubled by fame, money, power, or sex, are not greedy, and do not look down upon things outside of you, you can always be in a peaceful state of mind that is tranquil, joyful, and unfazed by favors or disgrace.

[Self-Entertainment] This is a way of self-pleasure. You can cultivate a wide range of life interests, cultivate your sentiments, and enrich your spiritual life according to your own interests and hobbies; you can also regularly participate in some cultural, sports and social activities that are beneficial to physical and mental health, make friends, have heart-to-heart conversations, and exchange emotions. How to reduce psychological stress

Modern man syndrome.

Everyone around you must be like this.

Actually, I was too impatient and did not calm down. To put it bluntly, thinking about problems is a good way to reach a higher level. Learn to look at problems dialectically, and you can see both the bad side and the right side. I won’t refuse to come because you don’t have bounty points, because I think it’s a pleasure to be able to help others share their troubles, and at the same time it can improve my analytical skills to a higher level (am I very noble?!).

Many problems in life are beyond your control, but you must decide your own mood. Whether a person is strong or not depends on his level.

Some problems cannot be solved now, so it is not a bad thing to wait and see what happens. On the contrary, blindly making decisions will be self-defeating. For example, if you lose your temper over trivial matters that have nothing to do with you, you may be implicated in them.

It is recommended that you stay away from the things that cause you pain for the time being (you do not want to let it go, you should take action when the time is right!), and go to a healthy place where you can relax and relax properly. At the same time, learning is also a way to solve problems. Maybe at your age, it’s a bit ridiculous to mention studying. If you don’t think so now, I’m sure someone will see your joke soon (maybe even now). Read some elegant and tasteful books, such as studying the biographies of some famous people. In the process, you can calm your mind and experience the wonders of life. You won't be so clueless when things happen. How to get rid of psychological pressure

Psychological pressure is mental pressure. Everyone has experienced it in modern life. Generally speaking, psychological pressure has three stress sources: society, life and competition. Too much stress can harm your health. Modern medicine has proven that psychological stress can weaken the human immune system, causing external pathogenic factors to cause disease in the body. The pressure of modern life squeezes us like air all the time.

1. Spit out quickly. If you are troubled by something, don't keep it in your heart. Talk about your troubles to a trusted, level-headed person to get relief, support and correction.

2. Laugh. Healthy laughter is the best way to relieve stress and is an enjoyable outlet. "Smile, ten years are less", and sorrow and stress will naturally have nothing to do with you.

3. Listen to music. Relaxing music helps relieve stress. If you know how to play the piano, guitar, or other instrument, you might want to use this to deal with a restless mind.

4. Read books and newspapers. Reading can be said to be the simplest and cheapest way to relax and entertain. It not only helps relieve stress, but also increases people's knowledge and fun.

5. Re-evaluate. If you really do something wrong, you should remember that everyone may make mistakes. If things go against your expectations, you should re-evaluate yourself so that you can continue to work normally without getting into trouble.

6. Yelling. Shouting or crying loudly in a secluded place is not shameful. Tears can vent sad feelings and are also a way to reduce stress in the body.

7. Be kind to others. Never hold a grudge when something happens (including when you are right). The price you pay for holding a grudge is to strain yourself emotionally and punish yourself for the mistakes of others.

8. Don’t be picky. Don't expect too much from others, see the good qualities of others, and don't be too picky about other people's behavior. There is no perfection in the world, and there may be a lack of fairness, so you have to tell yourself: I have worked hard and I will be the best. It is not my fault if I don't.

9. Leave some room. Don't try to be first in everything and force yourself to appear in a perfect image all the time. Life doesn't have to be like this. If you leave room for others, you will tend to be more calm. Learn to say "no".

10. Learn to avoid.

Get rid of some unnecessary and complicated activities, and get rid of some man-made clutter and fatigue. It is best to remain silent when there is no need to speak. Listening to others can also reduce psychological stress.

12. Slow down. When the situation is messy and out of control, you might as well slow down the pace, don't put idle things in the schedule, and conduct a "cold treatment".

13. Make some concessions. Even if you're absolutely right, making some concessions won't make you any less of a person. As the saying goes: Take a step back and the sky will be brighter. What's more, some things may be better handled coldly, and taking a step back will give you more room.

14. Stay calm in times of trouble. Composure is one of the signs of a person's maturity. Dealing with various complex problems calmly

can help relieve tension and stress.

15. Solve them one by one. Being nervous and busy can make people unable to do anything. At this time, you can first pick out one or two urgent matters and deal with them one by one. Once you succeed, the rest will be solved easily.

16. Extinguish anger. Never get angry when something happens, learn to restrain yourself and temporarily extinguish your anger. After the anger subsides, it will help you deal with the problem more confidently and rationally

. Think more about "there must be a road before the car reaches the mountain."

17. Do something good. If you have been troubled by your own affairs, you might as well help others do something good. This can relieve your worries and add to you the pleasure of helping others.

19. Change the environment. Appropriate changes in the environment can reduce psychological pressure. This is not a passive avoidance. A beneficial "job-hopping" can help you find a new position, reflect on yourself, and learn lessons.

20. Travel. If the mental pressure is too great, you might as well go on a short-term trip accompanied by family members and friends. The beautiful mountains and rivers of the motherland will surely make you enchanted. At this moment, all your worries and worries have already flown away