01#
Listen to your favorite music
Regulate a list of negative emotions
Music tones emotions by stimulating auditory channels in the five senses. Choose music that you like or can listen to, preferably for at least 10 minutes.
02#
Create energy
Regulate a list of negative emotions
One scholar has said, "Nothing is more effective in erasing unpleasant thoughts than focusing on them." "If you're more energetic, you're going to create a sense of having more energy in yourself, and you're going to tend to be more energetic.
03#
Enjoy a good taste
Regulate a list of negative emotions
When it comes to taste, what comes to everyone's mind is eating, and of course you can regulate your mood by eating your favorite foods, but be careful not to overeat.
Taste is also related to the sense of smell. Smell is a sense that is easily overlooked, but it has an advantage over the regulation of emotions that other senses cannot match, that is, the time it takes for smell to reach the brain is the fastest.
The premise of using your favorite scent to help you regulate negative emotions is that you know what you like to smell. If you can't remember your favorite scent, start today, pay attention to observing, feeling, remembering and extracting your favorite scent in your daily life. It's best to have a specific scenario for this process, and the more specific the description, the better. For example, if you like to smell the smell of the green grass accompanied by the earth after the rain, and the smell is found, you can look for the perfume with this smell, and smell it whenever you are in a bad mood, and use it to improve your state. Another smell that everyone generally likes is orange scent, such as the smell of orange peel and orange peel, you can prepare some to carry with you and take it out to smell when you need it.
04#
Get some exercise
Regulate a list of negative emotions
Exercise is a method used by many people to regulate negative emotions. For example, when you're in a bad mood, you go for a run or swim. These exercises are aerobic exercises, and if you use aerobic exercise to regulate negative emotions, you should pay attention to moderation and regularity.
In addition to aerobic exercise, there are also some exercises that can also play a better role in regulating negative emotions, such as tai chi, baduanjin, yoga, etc. Beginners need to pay attention to three aspects when practicing Tai Chi, Baduanjin, yoga, etc.: First, if there are physical problems that may affect the practice of movements, avoid excessive movements. Second, listen to your body's senses and avoid any postures that cause pain or breathing methods that cause vertigo. Third, encourage and exercise your ability to focus on the exercises.
05#
Do something that interests you
Regulate a list of negative emotions
If time permits, it is recommended that teens regularly set aside some time each day to do things that interest them, which can help regulate negative emotions and relieve fatigue and burnout.
Under the influence of negative emotions, our minds become more focused on negative things, causing us to forget about activities that bring us joy. It may be that you haven't done it for a long time, or that you have done it but have not put your heart into it because negative thoughts interfere with how you feel when you do these pleasant actions. For example, you may not think you can play the piano well enough and therefore don't bother to play it, or you may feel like you don't have enough time to go out for a walk in good weather, so you simply don't leave the house.
Intentionally focusing on the pleasurable behaviors you can do every day will help you distract yourself from the positive feelings that naturally lead to enjoying the simple life. For example, do a craft every night, which is something you like to do, and you can devote yourself to it, even if it's only for 10 minutes.
Content Sources:
People's Medical Publishing House published "Stress Reduction in This Way - Adolescent Stress Management Handbook"
Author:
Wang Fang, deputy chief physician of Guang'anmen Hospital, China Academy of Chinese Medical Sciences
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