Youth Online
Young people are the future and hope of the Chinese nation, but in the fiercely competitive contemporary society, young people are generally facing more and more interpersonal communication, emotional, academic burden, job selection and other pressures, and mental health has become one of the important factors restricting the growth and success of the young generation. In order to further strengthen and improve the mental health of young people in the new era and enhance the mental health literacy of young people, a special column on young people's mental health has been set up, and psychological experts from authoritative institutions have been invited to enter the live broadcast room, and a "psychological classroom" has been set up to popularize psychological knowledge. Pay attention to your own mental health, learn the basic skills of psychological adjustment, resolve the psychological crisis, stimulate the internal motivation of learning, establish a harmonious interpersonal relationship, improve the psychological quality, improve the personality, shape the good character of self-esteem, self-love, self-discipline and self-improvement, cultivate an optimistic attitude, and meet the future with energy!
This program is jointly created by Weifang Radio and Television Station, Weifang Municipal Health Commission, and Weifang Education Bureau. Every Tuesday and Saturday at 22:00 FM89.9 news broadcast premiere, on the same day at 23:00 FM107 traffic radio, FM88.1 music broadcast, the next day at 12:00 FM93.3 economic radio rebroadcast.
Guest of this issue
Zhang Caihong, a member of the Wangfang Family Education Famous Teacher Studio in Shandong Province, a volunteer of the National Soul Garden Public Welfare Team, a senior psychological group support expert, and an intermediate social worker, is good at counseling areas: adult interpersonal relationships, marriage and family, parent-child relationships, interpersonal group counseling, psychological trauma, emotional emotions, learning disabilities, and various psychological problems of adolescents.
A UK survey shows that the anxiety of office workers starts at 4.13pm on Sunday. On Weibo, the hashtag #Sunday night is the most anxious time# sparked 35,000 discussions. Nervousness, headaches, upset, difficulty sleeping...... The root of Sunday anxiety lies in the fear of Monday. Psychologists call this phenomenon "Monday syndrome," and it is the catalyst for high-pressure work, indulgent vacations, and complicated relationships. In this episode, experts are invited to teach you how to deal with it and cheer you up for the new week.
How to get rid of "Monday syndrome" and get back to work quickly?
Although we don't understand the hardships of Monday on weekends, we can still take some effective ways to get into a painless state of work, recover our vitality, and spend a high-energy, serious and efficient week.
Here are three practical tips:
First, adjust your routine, add small tasks, and turn indulgence into joy.
Given the complete relaxation on weekends, Mondays are unintentionally unmotivated.
We should adjust our work and rest, try our best to ensure that our daily life and life are not chaotic, so that the weekend is orderly and full of joy.
Adjust your biological clock, you don't have to go to bed early and wake up early, but don't retaliate by staying up late and sleeping lazy and not eating on time, just slightly deviate from the habits of the working day but still on track.
Do things consciously. According to the ratio of 7:2:1, allocate time for leisure and entertainment, arrange some things for yourself, and regulate yourself. Weekends are not about doing nothing at all, but about doing something that is not urgent but important.
Establish a buffer zone. Don't fill your schedule and leave your emotions blank, such as don't play until the end or be busy until the end on weekend nights, you can give yourself a sense of ritual, such as meditating, putting on a mask, going to bed early or just being in a daze for a while, etc., to let your mind flow back.
We focus on relaxation as the main thing, and do things as a supplement.
Neither completely fall into disorderly indulgence, but also find something for yourself, and you will not feel so happy that you are empty, nor will you feel stressed.
It's both fulfilling and joyful.
Second, review and review, improve the sense of expectation, and clarify the motivation of the goal.
Before starting a new week, it is highly recommended that you do a review of last week's situation.
There are many benefits of doing a review,
1. Get out of the rest mode and let the brain go into thinking mode before moving on to the task.
2. Review the past week's work, growth and entertainment, evaluate and review your performance last week, and let your past zero and restart.
3. Clear goals and progress promotion, weekly review is the "key part" of monthly, quarterly and annual review, which plays a decisive role in our long-term planning and implementation.
4. Improve the sense of value and expectation, use the "autosuggestion effect" to set small goals for yourself in the next stage, so that the brain can feel the joy of success in advance and stimulate motivation.
Third, break up the work, reduce fatigue, and turn ambiguity into concreteness.
The reason why we resist claiming a task on Monday is because our brains haven't allocated our energy and time, and we vaguely know that there is a lot to accomplish in the coming week, but we don't know how to get started. What we have to do is to reduce the cost of action, plan a list of tasks and actions for ourselves, do what when to do something, write down the most important things, what we want to do, what we can complete immediately, and what we can do step by step, and adjust them according to the current situation of our work.
Especially on the first day, it is best to break it down into the smallest action unit, such as writing a manuscript, and all you need to do today is to outline, find materials, and think of a title.
The lower the cost of starting, the more the action can be executed.
On the contrary, as soon as you come up, set yourself the task of writing three to five thousand words a day, and your brain will definitely ignore you.
Quietly Mimi said that we also did this to "fool" the brain, after all, it tends to be easy to take refuge.
People are always suspicious of things that are inherently vague, because they think in their hearts that it must be difficult and unsafe, so we have to eliminate ambiguity with actions.
Finally, you can give yourself a little sense of ritual, such as drinking a cup of sweet milk tea, eating your favorite food, finding a wallpaper, etc., which are all good experiences.
Gorky once said: "When you take work as a pleasure, life is a pleasure, and when you only regard work as an obligation, life is a kind of hard labor." ”
In the final analysis, life is a state of mind, the future is still long, don't panic, may we all be calm, in the face of every choice in life, a new week has begun, may you reap steady happiness in steady efforts.