Author: Jianghubian Editor:Kuma Cover Image: Alva Skog
Last year we put a lot of effort into the "day-to-day relevance" of the research content. Hopefully, these academic conclusions can serve as a reference for improving daily well-being and connect with our real lives.
We've summarized one of the most noteworthy (and possibly the most practical) annual psychological studies.
It consists of 27 documents with a full text of about 10,000 words. Mainly involved:
Scientific construction of a "daily order of happiness"
How to get along with depression and anxiety
Falling in love, getting married, making friends... Improve your skills in intimate relationships
Some simple "workplace psychology" tips
Which "distorted minds" are harmful to mental health?
Below, let's look at this year's psychological research and review the year 2021!
Build a daily order of well-being
1. People who love to cook are mentally healthier and have lower mortality
Many friends who like to cook say that when they cook for themselves, they are really "mindful" and inexplicably very happy.
Scientific research proves that they are right, people who love to cook are not only mentally healthier, but also live longer.
A study published in Health Education & Behavior systematically reviewed 11 studies examining the relationship between cooking and mental health and found that cooking has 4 benefits for mental health:
Cooking may provide "happy memories" that give the person who cooks a feeling of being healed;
Since cooking is something that can be participated in and mastered every day, it brings people an increase in self-efficacy and self-esteem;
As a result of cooking, an improvement in a person's nutritional status can have a positive effect on mood;
People who like to cook are likely to cook with others, and interacting with friends leads to positive psychological experiences.
2. Spend a little time outdoors every day to "deeply massage" your brain
A study published in The World Journal of Biological Psychiatry revealed that spending a few days outdoors has similar benefits to cognitive function in the brain similar to physical exercise and cognitive training.
Studies have shown that:
The longer you spend the past 24 hours outdoors, the greater the proportion of gray matter in the dorsolateral prefrontal cortex (DLPFC) of the brain, which is associated with stronger action plans and cognitive control (reduced gray matter is associated with the onset of psychiatric disorders);
The time spent outdoors over the past 24 hours could explain a 3% change in the gray matter ratio of DLPFC, which is similar to the magnitude of the impact of physical activity and cognitive training (2-5%).
The researchers said that "whether it is an ordinary person or a person with mental illness, a simple walk every day can improve attention, mood and overall mental health."
"Clinicians can take a walk in fresh air as part of their prescription," says study co-author Anna Mascherek, a postdoctoral fellow in UKE's Department of Psychiatry and Psychotherapy.
3. If you can't stay up late, don't stay up, it will really "become ugly"
The person on the left slept well, the person on the right stayed up late, can you see that?
A study by Stockholm University published in Sleep showed that after staying up late, you not only get dark circles, but also a "stay up medal" for another 7 facials. Studies have shown that:
After staying up late, fatigue is written on the face: staying up late makes people's skin pale, the corners of the mouth sag, dark circles, wrinkles around the eyes, droopy eyelids, red eyes, swollen eyes, and sluggish eyes.
After staying up late, people not only look more tired, but also considered more sad.
The more tired people are, the more severe these conditions become: pale skin, sagging corners of the mouth, dark circles, wrinkles around the eyes, droopy eyelids, red eyes, swollen eyes, sluggish eyes.
4. Talking about gossip can enhance social relations
A study published in Current Biology pointed out 2 benefits of "gossip": it deepens feelings and increases interpersonal cooperation.
The Dartmouth researchers recruited nearly 1,000 participants and had them play the game in groups of 6: each participant received $10, and the participants decided how much money to keep for themselves and how much money to use for group funds, which was finally multiplied by 1.5 and divided equally among the six participants.
In the game setup: Some people can know how much money other people have invested in group funds, and some people don't. If A and B talk about C when they talk, it's like A and B talk about C's "gossip" (two people talking privately about the other person's information).
The study found that:
After A and B talk about C's gossip, A will change their evaluation of C and will adjust how much money they invest as a group fund decision;
After A and B talk about C's gossip, A and B rate each other higher and are more willing to continue to cooperate with each other to play games than those who did not talk about gossip.
5. How to have a happy daydream?
A university of Florida study published in Emotion may teach you to daydream more enjoyable daydreaming.
The researchers asked participants to think about happy thoughts for 4 minutes and report how they felt during that time. The results show that:
When just being asked to think about happy things, participants tended to think about superficial pleasures like eating ice cream;
After looking at examples of thinking that were both happy and meaningful, participants were 50% happier than what they were thinking about.
And the most enjoyable "daydreams" are this: focusing, thinking about positive things, thinking about things that are meaningful to you (such as important moments in the past, iconic achievements in the future).
6. People who stay at home for too long will "become stupid"
Although there are many pleasures at home, the Neurological Sciences study tells us that staying in an environment for too long is dangerous to "become stupid" – what researchers call the "groundhog day effect."
"Groundhog Day" is a comedy film in which the male protagonist goes to cover the traditional North American festival "Groundhog Day", but is trapped on this day: he can only wake up on this day and live a repetitive life
Researchers at the University of New South Wales surveyed 4,175 participants quarantined for COVID-19 to assess their mental health and cognitive abilities.
The results show that:
More than 70% of participants experienced negative emotions such as boredom, depression and fear of being infected.
About 30% of participants developed cognitive problems (poor memory, or difficulty concentrating) during isolation.
Why do cognitive issues arise? The researchers point out that this is related to people staying in a fixed environment for a long time:
"While memory is about experience (what happens), environmental factors will help us retrieve memories. When you're in an environment every day, it can be difficult for your brain to distinguish between these memories.
If you just like to stay at home, remember to communicate with others and exercise more, which may help protect your memory."
Learn to live with anxiety and depression
7. The "depression/pleasure switch" in the brain: relieves severe depression in a few minutes
More painful than depression is the presence of resistance to antidepressants.
The good news is that researchers at the University of California, San Francisco, were able to alleviate the condition of a patient with severe drug-resistant depressive symptoms by implanting multi-site intracranial electrodes in the patient's brain and performing deep brain stimulation.
This is a case study published Jan. 18 in Nature Medicine.
Image source: Katherine Scangos
Dr. Katherine Scangos, an assistant professor in the Department of Psychiatry and Behavioral Sciences, and colleagues have found that stimulating different parts of the brain can alleviate the unique symptoms of brain disease. It should be noted that the effect of stimulation on different parts depends on the mental state of the patient at the time of stimulation.
For example, after stimulating one area, patients reported feeling a definite "sense of pleasure," while stimulating a second area resulted in "neutral alertness ... The alertness that approximates the sensation of cotton and spider webs produces a calming pleasure when stimulating the orbitofrontal cortex (OFC) area of the brain, "like... Reading a good book."
Andrew Krystal, director of UCSF, said, "The fact that with just a few minutes of targeted stimulation, we can remove symptoms from patients within hours is remarkable."
8. Want to reduce your risk of depression? Go to bed early and get up an hour early
A study published in JAMA Psychiatry showed that going to bed early and waking up an hour early reduced people's risk of depression by 23%.
Researchers at Harvard University analyzed genetic data from 850,000 people and a sleep preference questionnaire of 250,000 people, obtained week-long follow-up data from more than 80,000 people, and collected anonymized psychiatric diagnostic information from participants. Studies have shown that:
One hour earlier in the midpoint of the sleep period (halfway through sleep), the risk of major depressive disorder is reduced by 23%;
Two hours earlier than the midpoint of the sleep period, the risk of major depressive disorder is reduced by 40%;
For people who go to bed late and wake up late, falling asleep early may be helpful for their mental state. It is unclear whether those who have gone to bed early and risen early can benefit from getting up earlier.
The "average midsleep" shown in this study is 3 a.m., which means people go to bed at 11 p.m. and wake up at 6 a.m.
For example, if a person who typically sleeps at 1 a.m. goes to bed at 0 a.m. and sleeps the same amount of time, his risk of depression is reduced by 23 percent; if he goes to bed at 11 a.m., it can be reduced by about 40 percent.
The researchers said:
"Daytime preference (like going to bed early and getting up early) is associated with an inability to suffer from depression. One is that early risers receive more light during the day, leading to a series of changes in hormone levels that affect mood. Second, people who go to bed early and get up early can better adapt to the commuting time, which is more consistent with the "social clock".
Just increasing your exercise during the day and dimming your electronic devices at night can help you adjust your sleep time forward."
9. Chatting with Siri can really reduce anxiety
Netizens said: Sometimes I feel that Siri is higher than her boyfriend's emotional intelligence.
Not to be amused, a study by the University of Palo Alto published in JMIR Formative Research showed that people can effectively reduce their anxiety and depression by chatting with "psychology-savvy" artificial intelligence.
But instead of studying Siri, they studied a chatbot called Tess that provides psychological support.
Studies have shown that:
The more information participants in the lab group exchanged with Tess, the easier it was for them to give positive feedback to Tess (e.g., I found this conversation helpful, you really know me).
Participants who negatively evaluated Tess mainly complained that Tess' response was not accurate enough (e.g., did not specifically respond to my question);
Participants in the experimental group showed a significant reduction in anxiety symptoms after an 8-week psychological intervention. Among the participants in the control group, there was no significant change in anxiety symptoms.
10. Don't hide in the quilt and cry when you are injured
Do you also hide in a narrow corner where no one is when you are particularly sad and sad?
While tight spaces can make us feel safe, a university of Iowa study in Frontiers in Behavioral Neuroscience suggests that this is most likely not right.
After one hour of trauma, staying in an environment with a CO2 concentration of 10% for 30 minutes, the traumatized mice stiffened up a third longer when they heard the sound again;
When the time exceeds 24 hours, the enhancing effect of CO2 concentration on traumatic memory disappears completely;
Even if only environmental cues (such as lights, smells, floor textures, etc.) are used as stimuli without sound, the strengthening effect of CO2 is obvious.
The small space inside the quilt or wardrobe, poor air circulation, and higher CO2 concentrations than the outside world may make our memories of traumatic experiences stronger.
In the movie "Buried Alive", the male protagonist wakes up from his coma and finds himself buried alive in a desert, and this high CO2 concentration environment will make people's traumatic memories more profound.
11. Regular exercise reduces the risk of anxiety disorders by 62%
In a study published in Frontiers in Psychiatry, Lund University in Sweden used the Vaasa Ski Festival as a platform to collect data on nearly 400,000 people between 1989 and 2010, analyzing the relationship between exercise and anxiety symptoms on the scale of an epidemiological study.
Regular exercise reduces the likelihood of people developing anxiety disorders by 62%;
Women with high levels of athletic performance were more likely to develop anxiety disorders than women with low levels, but the probability of developing the disease was still significantly lower than that of women who lacked exercise, and this difference existed only in the female population. Researchers believe that high exercise levels may be a symptom of anxiety disorder in women, rather than the cause of anxiety disorder.
The researchers also said that although they have skiing as the subject of study, this does not mean that skiing can reduce the probability of anxiety disorders more than other sports, and that no matter what type of exercise you are engaged in, consistent exercise can always have a positive impact on mental health.
12. Three behaviors that truly support people with depression
A survey conducted by GeneSight in the United States found that 83% of people with depression surveyed believe that their lives would be easier if depression received a broader popular science.
75% of people with depression say they want to be supported by their loved ones, even if it's just listening or saying supportive things like, "Can I help?" "Do you want to talk?"
But in life, they often hear: "If you want to open up, everyone has unhappy times" and "you have to work hard to overcome".
Michael Thase, professor of psychiatry, said: "Depression is a serious but treatable condition that affects a person's feelings, thoughts and behaviours. People often underestimate the weakness of people with depression and label them "lazy," which can exacerbate stigma and make people reluctant to seek treatment."
If someone close to you is experiencing symptoms of depression, you can help him like this:
1) Leave professional things to professional people to do. Encourage medical treatment, follow the doctor's advice to take medicine, and seek psychological counseling.
2) Accompany and listen, don't try to change each other. Provide companionship and give him attention, respect, acceptance and love. The survey listed some of the things that depressed people felt supported, such as" "I feel sad too," "Would you like to talk about it," and "How can I help you?"
3) Take care of your emotions and energy. Accept your own limitations and establish your own boundaries. When you feel depleted, take some time to take care of yourself. Only when you can take care of yourself can you take care of others.
Falling in love, getting married... Several skills for dealing with intimacy
13. The last thing you should lie about when dating is anything
Editors (single for many years) have always been curious, how do you fall in love after working?
Until we stumbled upon a study, after 2000, the number of couples who met each other "through the Internet" skyrocketed:
However, online love Ben now found that the news of being deceived is not in the minority. Studies have found that about 81% of online dating app users add fake content when editing their personal information.
To explore which information fraud people hate the most, research from The University of Nipissing and the University of Toronto in Canada shows:
False career information is more disturbing for women than men;
Physical deception is more disturbing to men than women.
Researchers believe that there are gender differences in response to deception, which may be related to the evolutionary process of human beings over thousands of years, a process of natural selection that makes men more focused on external attraction and women more important on status.
But this gender stereotype will gradually disappear with the progress of ideas, fundamentally, sincerity is the most important, willing to show the other party their true self is the basis for building a relationship.
14. Get more sun to enhance sexual attractiveness
A paper published in Cell Reports by researchers at Tel Aviv University found that people exposed to the sun do have an increase in romance and passion. This may be because:
1) Ultraviolet radiation increases sexual willingness
Animal model experiments have shown that ultraviolet light has a strong promoting effect on sexual behavior: female mice have a significant increase in sex hormone levels, enlarged ovaries, and prolonged estrus periods; attraction between male and female mice increases, and sexual intercourse is preferred. This may be related to a protein called p53.
Titanic
2) Sunlight awakens male "emotions" and female "bodies"
The results of a questionnaire + blood test in 32 human subjects showed that exposure to ultraviolet light allowed people to release more sex hormones.
Women were more aroused after receiving ultraviolet light therapy, and they scored higher on physical arousal. While men are more aroused by their emotional passion after receiving UV light therapy, they will want to know more about their partner.
"In Europe and North America, spring and autumn are the peak of people's conception, which is thought to be related to environmental factors such as sunlight and temperature," the researchers said. Sunlight may influence people's sexual behavior by directly regulating electrical signaling between the skin and the brain, or by allowing the hypothalamus to control the sweat glands to secrete more pheromones."
15. A key factor influencing a marriage: how they treat each other in the midst of stress
A study by James McNulty et al., of the Department of Psychology at the University of Florida, published in PNAS, found that:
Among the couples with the most satisfying relationships and the most lasting marriages, there is a particularly enduring quality, and that is the performance of couples in treating each other in times of stress. It can determine the success or failure of a marriage.
The researchers collected data from 1104 heterosexual newlyweds 2-4 years after marriage and obtained 12,486 evaluations of marital satisfaction. The findings suggest:
People with high levels of attachment anxiety are subjected to greater stress;
Long-term qualities (such as a tendency to participate or antagonize when encountering problems) influence changes in the behavior of both spouses, which in turn predict marital satisfaction.
The high degree of "neuroticism" may also lead to more opposing behaviors under pressure.
Marriage Story
Therefore, the success or failure of marriage depends not only on the unreliability of the teammates we find, but also on how we deal with stressful events.
16. The happiest partner is the most equal in terms of "sense of power."
"Who has the highest status" in the family seems to be the same as "who has great power in key matters". But a martin Lutheran University study published in the Journal of Social and Personal Relationships shows:
Happiness in intimate relationships has nothing to do with the "actual balance of power" between the partners, only with "their own sense of power"—that is, whether he has the right to decide what matters most to him. Studies have shown that:
Men have more real power (on average men are older, more earned, and more educated), but the actual distribution of power is irrelevant to the quality of intimate relationships;
The happiest couple is one who has a high "personal sense of power" on both sides. And, the higher your sense of power in the relationship, the more trust and commitment you have.
"Instead of a 'zero-sum game' between partners, both partners can have a high sense of personal power.
For example, a wife may want to decide where to go on vacation, while the husband wants to decide where to eat. Being able to make decisions about the things you value is very important for the happiness of intimate relationships."
"Love Before the Dawn Breaks"
A few tips for "making friends"
17. Find a friend who listens to you can improve your IQ
Being able to "listen" to other people's friends is really precious.
According to a study published in JAMA Netw Open, there are a lot of "listener availability" words that you might get smarter as a result.
Researchers at NYU Grossman School of Medicine analyzed data from 2,171 participants in the Framingham Heart Study, including their social support system profile, results from magnetic resonance imaging and neuropsychological tests.
Among participants under the age of 65, if they had fewer "listener friends," cognitive abilities aged 4.25 years for each standard unit (SDU) reduction in their brain volume;
If there are more "listener friends", cognitive aging is reduced to 0.25 years.
That is, if a person has many "listeners" and when he shrinks his brain volume due to aging, his cognitive ability will remain at a better level – his "cognitive resilience" is better.
Friends
18. "No time to go to an appointment" can hurt friendship unless you say so
If your friend invites you out and says, "I'm not available, I can't go," then the boat of your friendship will be rocking.
In a study published in the Journal of Consumer Psychology, academics at Ohio State University found that by asking people how they felt when their invitation was declined by a friend:
When a friend refuses an invitation on the grounds of "no time", people feel that their closeness and trust with their friends decline more than when they refuse on the pretext of "no money";
People say that "no money" is obviously beyond the control of friends, but "no time" is not;
So the reason for "not having time" isn't all bad: when people decline an invitation because of something they can't control (like "I'm going to my sister's wedding next weekend"), it's less damaging to the relationship.
The reason why I don't have time hurts people is because it is easy to give people the feeling that "I value other things more than your invitations."
"Declining an invitation because you don't have enough time, even if you really don't have time, can damage the relationship," the researchers said. If you cherish this friendship, be patient and tell the reason why you can't go to the appointment.
19. Don't be afraid of Versailles and take the initiative to tell yourself the good news
Do you worry about telling your friends the good news of your successful promotion and landing in graduate school, etc., that there is some "Versailles"?
A recent study published in the Journal of Personality shows that friends prefer to hear from you from others than to hear from others.
Researchers at the Massachusetts Institute of Technology asked 78 participants to imagine a scenario in which he was having dinner with a good friend and asked him how his work had been doing recently, and the other person replied that "it has always been OK", and then he heard that he had recently been promoted. In another case, participants imagined a friend telling himself directly that he had been promoted.
Participants who heard about a friend's promotion from someone else felt more negative than a participant whose friend told them directly;
When people consider whether to tell their friends their good news, they often overestimate their friends' negative reactions and mistakenly think that friends are more willing to hear from others.
20. When you feel hopeless, touch your "furry friend"
Researchers at Cornell University conducted open-ended interviews with 17 suicide survivors (who had one/more suicides, or who had had severe suicidal ideation) to learn what made them "shelve suicidal thoughts."
The study, published in the International Journal of Environmental Research and Public Health, found that the factors involved are:
1) Tell your own suicidal experiences, or listen to others tell about their suicide experiences
Listening to other people's stories means getting peer support: "It's very powerful to hear stories of other people with similar symptoms, like how they treated them." Telling their own stories means deep self-disclosure, which increases their chances of getting help from others (family, friends, or professional helpers).
2) Worry about children and family
Many mentioned items in the reasons for living scale that were shown to help reduce the risk of suicide. For example, one's spiritual beliefs do not approve of suicide, fear that one's children will be affected, and one feels that one is still responsible for one's family.
3) Meditation, religion, raising a furry friend
For example, many people feel good when they talk about walking their dogs, some people help themselves through meditation, and some people say that exercise helps him a lot.
There are other factors that can help people, such as a person saying that "the law that recognizes same-sex marriage gives him a reason to live."
Previous studies of suicide have often come to general conclusions that make people feel powerless, such as "People who have committed suicidal behavior, the lifetime suicide rate will increase with age."
But interviews with these suicide survivors offer hope, with the researchers saying: "Even after a catastrophic event, they grew up after trauma and became better at self-management."
21. This kind of smile from a specific angle can help you gain trust
Start by using thirty-six muscles of your face to make a smiling expression, then drive the upper and lower lip muscles to close the upper lips, and then contract the frontal muscles to slightly open your eyes.
- Congratulations! You now have a standard "Affiliation Smile" on your face.
A study by the University of Wisconsin-Madison found that smiles can be divided into at least three types: reward, dominance, and intimacy.
The smile on the top right is the "intimate smile."
In an experiment analyzing how these three smiles affect social judgment and trust, Magdalena Rycholowska et al. found:
A reward smile represents encouragement and a signal of happiness to the outside world, while a dominant smile reinforces a smileholder's sense of superiority or status, and an intimate smile builds and sustains social relationships.
22. Use confident language to combat gender discrimination in the workplace
Many women are accustomed to speaking euphemistically, which can make their words more likely to be ignored in the workplace.
A recent study published in Management Science found that by changing some wording, you can change your situation.
The researchers recruited about 1,000 people to play the game, and the leaders used 6 different levels of confidence to give advice.
Although all give the same advice, the more confident his statement is, the more people will follow the advice.
However, gender differences were evident in follow-up surveys: 35.6 percent of male participants said they would use the most confident self-promotion language when offering advice, compared with only 22 percent of women who would make the same choice.
It's not wrong to prefer low-key language, but on some occasions it comes to paying an invisible price.
If you can't be confident in a short period of time, repeat a small exercise: Try it, can you explain your own demands without degrading yourself?
23. It's useful to look good, but it doesn't matter if you look ordinary
Psychologists have proposed a "halo effect", which is that the first impression of someone affects people's evaluation of other characteristics of the person, such as a person is good-looking, and people will think that other aspects of the person should not be bad at first sight.
A study published in Personnel Psychology found that good-looking people felt more confident, empowered, and exhibited more effective nonverbal information, and that interviewers were more willing to hire them.
This phenomenon of "good-looking people having an advantage in the workplace" is called "Beauty Premium" (Beauty Premium).
"Philharmonic City"
The "beauty premium" is not only the cognitive bias generated by the evaluator himself, but also the evaluator will develop certain unique behavior patterns based on the feedback from the outside world to reinforce this cognition.
But that's not impossible, and in subsequent studies, the researchers found a way to blunt the effects of appearance — when the interviewer adopts a "power pose," the differences in appearance disappear. The so-called strong standing posture is similar to the posture of the soldier brother who takes a breath - the feet are open and shoulder width apart, the hands are placed on the sides of the body, and the chest is raised.
When average-looking interviewers take this posture, their level of confidence, sense of strength, and nonverbal information displayed are basically no different from those of good-looking people, and the interviewer's willingness to hire becomes just as high.
"By adjusting the standing posture, you can greatly reduce the gap between ordinary-looking and good-looking people when looking for a job, but standing is not the only solution, and any method that can make people feel confident can help them better cope with the environment that needs to be evaluated by society," the researchers said.
So even if it is Yi Qianxi and Di Lieba who are competing with you for the job, you must maintain self-confidence.
Drive away the "thought pests" that hover in our minds
24. Only the "strongest" can survive? People who think like this are more likely to have psychological dysfunction
"Survival of the fittest" is the core idea proposed by Darwin in The Theory of Evolution.
Some have been called "naive social Darwinism" who see human society as a competitive jungle, believing that people need to compete relentlessly for limited resources and that only the strongest survive. And see manipulating others as an acceptable path to success.
Research published in PLOS ONE shows that people who hold this view tend to have mental dysfunction.
The Lawyer
In the study, Radkiewicz and Skar yńska, institute of psychology at the Polish Academy of Sciences, analyzed multiple personality tests in four samples totaling 2933 participants and found that "naïve Darwinists":
On the Big Five Personality Scale, the Agreeableness score is low. Low agreeableness means lack of prosocial behavior, distrust of others, duplicity, and inability to compromise;
Scored high on the Dark Triad of Personality scale. This means having characteristics of selfishness, distrust of others and hypocrisy, and a lack of empathy and compassion;
In attachment styles, it is more likely to belong to the fear attachment style. They may avoid intimacy for fear of rejection and have low levels of self-acceptance and hostility.
The researchers said: "Behind the naïve social Darwinist idea of 'the weak eating the strong', there is something similar to schizophrenia – a cult of power, but a fragile and unstable self-image.
Their hostility to others and the quest for power can be a psychological compensation tactic, a response to "seeing oneself as lacking social acceptance." But their psychological compensation strategy can lead to more alienation and social exclusion, thus forming a vicious circle."
25. Feeling that "relaxation = waste of time" is harmful to mental health
As the old saying goes, the problem for contemporary people is not to step out of their comfort zone, but to simply not know how to "walk into it".
A study published in the Journal of Experimental Social Psychology showed that if people feel that "leisure = waste of time", people will have a hard time getting enjoyment from leisure activities and are likely to become frustrated.
"Doing Nothing"
In an evaluation of 199 college students, ohio state university researchers found that participants who thought "leisure = waste of time," especially when the motivation for leisure was purely to have fun," was less likely to enjoy watching videos.
The more people think that "leisure is a waste of time," the lower their sense of happiness and the higher their level of depression, anxiety, and stress.
If that's you, the researchers have also offered some suggestions for changes.
"Think of it this way: Leisure is about being productive. It can help reduce stress, achieve your long-term goals, and be good for your mental health, and you can also practice living better in the moment."
26. Nine types of "distorted thinking" are associated with depression
A new study published in Nature Human Behavior at Indiana University Bloomington found that there are 9 types of "distorted thinking" that may be associated with depression.
Come and see, have you ever had it? (Anyway, I won a lot):
1) Black and white: "Nobody likes me" "Endure or roll"
2) Not so good (unreasonably belittling one's own achievements): "It's all luck" "If it weren't for Xiao Zhang, I certainly wouldn't be able to do it"
3) Emotional reasoning (making judgments based entirely on one's own feelings, ignoring other evidence): "Although he was nice to me, I knew he was pretending"
4) Label (substitute judgment for fact): "I'm a loser" "Failed the college entrance examination, I'm a loser"
5) Amplify your shortcomings (or disparage them): "I have a good personality, but it doesn't matter"
6) Missing out positive information (paying too much attention to negative details rather than the overall situation)
7) Generalization (based on a few examples, a generalization of negative conclusions)
8) Blame yourself (believing that other people's negative reactions are all because of yourself): "He didn't talk to me today, it must be because I did something stupid yesterday."
9) Fortune teller (always predicting my own negative future): "No matter how hard I try, I can't succeed"
People with depression diagnoses use phrases related to "blame themselves" and "emotional reasoning" significantly more often than others
The researchers argue that "patients who have already had a diagnosis of depression should be tested for the degree of cognitive distortion to determine whether the intervention is focused on physical symptoms (poor circadian rhythm or fatigue) or distorted thinking."
27. Others like you more than you think
What do you think you look like in the eyes of others?
A study by the University of Tartu published in the Journal of Personality and Social Psychology found that you were seen as more confident, responsible, and emotionally stable than you felt about yourself.
The researchers analyzed how people rated themselves on the NEO PI-R scale in 29 cultures around the world differed from what family and friends rated them.
Research shows that compared to what we say about ourselves:
Family and friends think we are more disciplined and capable (these two points belong to the dimension of conscientiousness) and think that we are more altruistic (altruism is agreeable).
Family and friends think we're less neurotic, that's when we think we're emotionally more stable.
Studies of various cultures have shown that others perceive us as more emotionally stable and responsible. If the people who rate us are close to us, they will also have a more positive attitude towards us.
Why do others' evaluations of us consistently shift in some directions?
"We judge others more on what we see [what others do], but we tend to evaluate ourselves based on our thoughts, feelings, or plans," the researchers say.
Editor: Jianghubian, Editor-in-Charge: Kuma, Cover Image: Alva Skog