Methods of self-mindfulness for emotion management
Introduction: Emotions are not directly caused by the precipitating event itself, but by the interpretation and evaluation of that event by the individual experiencing it. This is the famous theory of emotions (ABC theory). But the point is that we have to learn to relieve and manage our emotions. Today, Reedstory.com shares some ways to do this, and I hope it will help you.
People cannot always be in good moods. Since there are frustrations and troubles in life, there will be negative emotions. A psychologically mature person is not someone who does not have negative emotions, but someone who is good at regulating and controlling his or her emotions. In the process of growing up, teenagers should also slowly learn to learn to regulate and control their emotions. This does not mean that you should suppress your negative emotions. Psychological research shows that “repression” does not change negative emotions, but rather causes them to be deposited deep inside. When they accumulate to a certain level, they will often explode in a destructive way, causing harm to themselves and others. For example, we often see some “good-tempered” people, sometimes suddenly angry, make some people surprised, or let himself regret things, which is often the result of the usual repression. This is often the result of repression. Repression can also cause deeper internal conflict and lead to mental illness.
We can classify bad moods as acute or chronic. The acute bad mood can be described as impulsive anger and irrational behavior due to external stimuli. The common way to deal with this bad mood is to give yourself hints and warnings in time. Such as when you feel the anger is rising, in the heart to say to yourself: restraint, restraint again! Or silently count from one to ten. The actual fact is that you will be able to get a lot more than just a few seconds, and you will be able to calm down and deal with the problem then, so you won’t do anything you regret.
Chronic bad moods are often the result of many things in life that are not as good as they could be. The cause of the bad mood may not be eliminated at once, but being stuck in a bad mood for a long time doesn’t change things and often makes them worse. If we can adjust ourselves to free ourselves from the control of negative emotions, we will have the strength to face the reality that is not as good as it should be. When feeling depressed or frustrated, you can change it with a distraction, such as going for a walk, listening to music, playing ball, or shopping; you can also cry to a friend who knows you. Psychological research shows that crying has a “therapeutic” function, people in a cry, often become much better mood, so you do not have to be ashamed of crying. You can also write a diary, or a counseling hotline to let their bad feelings out. In addition to venting, if you can do something to change your situation, or to adversity as the motivation to strive for life, it will be better to help you get out of the negative emotions, because on the one hand, the process of doing things need to focus on, so you do not have time to feel sorry for yourself; on the other hand, in the process of improving your situation, your eyes will become more open, which may make you a new perspective on On the other hand, as your situation improves, your eyes become more open, which may give you a new perspective on life.
I. Venting
Learning to vent means letting out bad feelings in the right way and through the right channels. In general, there are several types of catharsis:
Crying. Crying is a human instinct, a direct outward expression of unpleasant human emotions. Crying allows bad emotions to be released with tears and provides relief from negative emotions.
②Shouting. When there is a backlog of discontent, you can go to an open place and shout, or you can sing and yell to let off some steam.
3. The company’s main goal is to provide the best possible service to its customers. The company’s main goal is to provide the best possible service to its customers. However, it should be pointed out that the object of confession is not only friends, but also relatives, teachers, classmates and so on. As the famous philosopher Bacon said, “If you tell a friend your happiness, you will get two happiness; if you pour out your sorrow to a friend, you will be divided half of your sorrow.”
④Move. Play ball, take a walk, run twice, hit a sandbag or a wall for a while, or take part in some heavy physical work, so that you can turn your mental load into a physical capacity to release it, and your breath will be smoother.
There are many ways to let off steam in real life, and the way you do it will vary from person to person depending on your individual differences and the environment and conditions you are in.
Two, diversion
To control your emotions, you can consciously shift your attention from the stimulus that caused your emotional reaction to other things or activities. For example, take a walk in the field, take a walk, get some fresh air, and relax.
Control
Control is the power of the “gate” of reason to control bad emotions when you are in a bad mood. When you are about to get angry, you can suggest yourself like this: “Don’t do anything stupid, getting angry is a sign of incompetence. Anger is not only hurt yourself, but also hurt others, but also does not help.” Another example, when you feel impatient and bored in the study, you can say to yourself: “Do not be impatient and bored, impatient and bored will not help, it will only be harmful, only hard work, perseverance, in order to succeed.” This will make it possible for you to be calm and quiet.
IV. Change
By learning to change, we mean changing our perceptions of what causes bad moods in order to change our bad moods. Bad moods usually arise because we only notice the negative or temporarily difficult side of things. If we change our perspective and focus on the positive or bright side of things, we will see the hope of solving the problem and thus be optimistic and confident. For example, a student in a midterm exam, their strength in mathematics failed, and returned home to parents criticism. According to the normal situation, the student should be depressed, “Why their strongest test failed?” But this is what the student did, first analyzed the test paper carefully and found that the reason he did not do well in the test was mainly due to carelessness, but also found that he was logical and careful in answering the questions. Then the student concluded on this basis, “I am still great. If I can change my careless habits, I’ll be even better.” What this student did was to “change”.
V. Self-mediation
When people experience bad emotions, if they can’t self-regulate, they lose the courage to keep going. If you are good at self-explanation and self-direction, you can turn bad emotions into positive ones.
Be a little Q-ish. The company’s main goal is to provide the best possible service to its customers.
Have the spirit of hard to get confused. The company’s main goal is to provide the best possible service to its customers.
Have the courage to forget quickly. The memory and accumulation of painful unpleasantness is a gut-punching poison. Forgetting about these troubles is also the most direct and effective way to avoid mood swings.
Have the posture to get over it. If you are not overly aggressive, you will have fewer worries and less mental stress. Sometimes when you approach life with a relaxed state of mind, you will have a peaceful and fresh mind.
Be aware of the need to improve your self-esteem. Some bad moods often arise because of an inability to evaluate oneself correctly. The first thing you need to do is to make sure that you are not overestimating yourself, nor underestimating yourself, nor being complacent because you have certain strengths, nor being inferior because of some of your shortcomings.
In order to improve learning efficiency and quality of life, one should learn to detoxify bad emotions and be the master of emotions.