Our generation is the most comfortable generation on the planet.
If you want, you can buy everything you need for a whole year in the supermarket, without leaving the house. But a hundred years ago, even the royal family couldn't do it.
But material things don't improve our happiness index. We don't even have the happiness of our ancestors a thousand years ago. More and more people are anxious and depressed. According to statistics, the number of people with depressive symptoms in China is nearly 100 million.
Mental health has reached a point where it should be paid more attention to than physical health.
Psychologist Guy. Winch once proposed the concept of "emotional health". He believes that we should maintain our emotional health as we maintain our physical health.
Today I would like to share 3 self-regulation jobs commonly used by psychologists for your reference:
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Breathing is a very direct manifestation of the mental state. When we are nervous, our breathing accelerates. When we relax, our breathing slows down.
In martial arts, yoga, dance, calligraphy and other activities, special emphasis is placed on the coordination of breathing. Regulating breathing can directly affect heart rate, thereby regulating the sympathetic nervous system, which in turn affects individual emotions and feelings.
Breathing is a very important regulatory tool. When faced with stress, fear, or feeling weak, deliberately adjusting our breathing can quickly pull us back into the present moment. Here are three ways to practice breathing, you can choose the appropriate way to practice in different situations.
l Method 1, watch the breath.
To contemplate the breath is to focus all your attention on the breath. Meditation, meditation, or practicing yoga are often accompanied by the practice of watching the breath.
When practicing, close your eyes, the mind is easily distracted, and the mind is sitting and sitting and thinking is drifting. Or think about today's events, or worry about tomorrow's events. All that is to do is slowly and gently draw attention back to breathing. Feel the sensations of the body when breathing, how the air flows through the nostrils, and how the mouth reaches the lungs.
l Method 2,448 breathing.
This is a breathing method that can be used during an acute anxiety attack. Doing 10-20 times in a row according to this breathing method can regulate the heart rate very quickly by adjusting the breathing, so that the extremely anxious emotions can be quickly alleviated.
This breathing method is divided into three steps:
The first step is the inhalation of 4 beats;
The second step is to hold the breath of the 4 beats;
The third step is the exhalation of 8 beats.
That is: inhale 1234, hold your breath 1234, exhale 12345678. The whole process is to inhale for 4 seconds, hold your breath for 4 seconds, and then use 8 seconds to exhale.
I myself use this breathing method when I'm running. It can play a "dynamic meditation" effect of "suppressing ten thousand thoughts with one thought". Usually 5 kilometers down, the breathing is not chaotic, the mind is clear, and the mood is greatly lifted.
l Method 3, squat breathing method.
This breathing method is suitable for when the mood is very low and depressed.
Try squatting while taking a deep breath. You can exhale while squatting down and inhale when you stand up. That is, exhale when you need to exert force, and inhale when you don't need to exert force.
When doing other large movements that require the body to move, adjust it with such breathing. This kind of breathing method can make people quickly come out of a relatively low and depressed state.
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Body scanning is to focus on each part of your body in turn, to perceive the feelings of each part. Body scanning can make people really familiar with their bodies and feelings, and make people gradually divert their attention from the distractions brought by anxiety, depression and other emotions, so that the mind can return to the present from the past or the future.
Depression is a regret for the past, and anxiety is a worry about the future.
But the body cannot stay in the past, nor will it run to the future, the body is always living in the present, it is real. Body scanning can make people's perception and their own body closely linked, increase people's sense of self-reality, and thus be liberated from bad emotions.
There are many "yoga rest and relaxation techniques" on the Internet that guide everyone to do body scans, or they are free.
I personally follow the guidance of the yoga teacher to do exercises before going to bed at night, which not only relaxes, but also promotes sleep, and sometimes falls asleep unconsciously.
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To do a daily awareness diary is to give yourself a chance to reflect every day. This process of reflection is actually to sort out the emotions of the day and analyze the events of the day. What exactly makes you feel bad, what positive meaning can you see here, and what small changes can be made now?
Aware of the diary, it is best to write with a pen and paper. However, it is also necessary to record it with electronic devices according to their own habits. If you feel like you have trouble sleeping, you can arrange it before going to bed.
The impact of being aware of a diary is very great on people. Zeng Guofan, who cultivated from an ordinary person to a "saint", wrote a reflection diary every day, grew every day, and made progress every day.
My personal experience is that being aware of a diary can quickly pull people out of low mood. In my days of overtime and great work pressure, I relied on the awareness diary to sort out my anxiety, irritability and other emotions, and adjust the state to a positive direction.
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We may see that others are always bright, positive, and emotionally uplifted, but we don't see how much effort they put into living a life without internal friction.
Fitness requires real practice to make a difference.
The same is true of "healthy heart", which requires long-term practice to be really strong.
The 3 self-regulation tools shared above should be used in daily life.
Many people are used to moving forward mentally exhausted. But emotional stability is the cornerstone of change and breakthrough.
"Deal with emotions first, then deal with problems." When the mood is not good, quickly adjust, sharpen the knife and do not mistakenly cut the wood.