How to self regulate psychological quality and how to self regulate psychologically?

When this kind of self-criticism arises in our hearts, we should block it immediately. How to block it? Actively interrupt these voices and replace them with active self-talk. You can't allow the negative conversation to continue, or you'll find yourself being pulled down by it more and more depressed. ”

You need to know yourself first!

Perfecting oneself is one thing that everyone is doing all their lives, and psychological adjustment is the way to psychological perfection.

2. Relaxation and regulation: First of all, we must learn to experience the feeling when the muscles are tense, that is, contract the muscle groups, pay attention to the sensations, and then relax the muscle groups and pay attention to the opposite feeling. Respiratory regulation is also a type of relaxation regulation, which relieves nervousness, depression, anxiety, impatience and fatigue through a specific breathing method.

For example, when you are nervous, you can use deep breathing to reduce tension, and you can also go to the fresh air of nature to do breathing exercises.

3. Imagination adjustment: first learn to relax effectively, and then arrange frustrations and tense events according to the level of tension from low to high, make a grade table, and then gradually carry out imagination desensitization training from low to high according to the level table.

4. It's almost OK. Everything is not so perfect, many people are almost on the line, otherwise life is too hard, people live this life to be happy.

5. What's the matter with me? Even if something is not done well, done wrong, or something goes wrong, it is not all your own responsibility, and the responsibility you need to bear is limited, and the responsibility you can bear is also limited. Again, some risks are inevitable, everyone has to bear them, and they won't be so unlucky, just put on the worst possibility, if they really do, there is no way.

6. What should I do, what should I do? When people are in the interactive cycle of emotions and thinking, deeper and deeper, people will feel very painful, but they can't stop, at this time, you might as well grit your teeth, stomp your feet, and do what you should do! Stand up, get out, talk to someone, find something to do...Allowing new perceptions and feelings to come in in time helps you get rid of your old physical and mental state.

When everyone experiences an emotional imbalance, we also experience a variety of negative emotions in our lives, and negative emotions have a negative impact on us. Therefore, in order not to affect study, work and life, we must learn and master some methods to regulate emotions.

1. Learn to self-soothe: Don't subjectively evaluate your own behavior, but use corresponding methods to resist your negative attitude. When people are angry, they are most likely to question themselves or those around them, and this is the time to analyze the essence of the matter, not the individual.

If you lose something of value, then, the right thing to do is not to complain about your carelessness, because it will not help, but to comfort yourself with self-regulating methods.

2. Learn to control your emotions: You can write a letter to yourself from someone else's perspective about what you did wrong in dealing with your emotions and encourage yourself to make changes. Second, you can find ways to divert your attention and think about what you can do to make yourself happy.

3. Train your imagination: focus on the present, try not to subjectively judge what is happening, so as not to trigger negative bad emotions, you can imagine your thoughts, and imagine concretizing your own thoughts, so as to see if you will deviate from the track of reality.

4. Learn to think in a balanced way: People who know how to think in a balanced way will prioritize their long-term goals and make the most effective decisions. For example, if a person is very busy at work, but the leader gives him a new task, he feels very aggrieved.

At this point, instead of showing dissatisfaction, he calms down before communicating with the leadership, knowing that getting angry with the leadership will only work against him. It's a balanced mindset, when you can't think in a balanced way, think about how you would convince a friend if he was in this situation.

5. Make a crisis management plan beforehand: You need to have a crisis response plan that includes what caused your emotional crisis, what you did when you were in an emotional crisis, what you can do to divert your attention, and so on. Emotional crises can get out of hand because people rarely plan ahead, which means they have to deal with things they haven't worked out in the past.

Learning to be good at mastering oneself, controlling and regulating emotions, and adapting to social development is essential for maintaining mental and physical health.

Proper performance and guidance: The so-called emotional control is by no means infinitely suppressing one's emotional reactions, and continuous suppression can also lead to psychosomatic disorders.

It is necessary to express one's emotions appropriately, not too much, not too long, and relieve and channel through emotional expression. For example, grief or crying at the time of the death of a loved one is an appropriate expression. Holding back your tears is tantamount to chronic suicide, because crying is also a form of regulation.

But avoid endless crying, because the more you cry, the more sad you become, and persistent crying will break your heart and body. When encountering troubles, find a close friend to confide in your depression, complain, and complain about grievances, even if you can't get any effective solution, but you can also vomit quickly and calm down your mood, which are all self-conscious adjustments.

3) Optimistic and cheerful and bright-oriented: Optimistic people generally feel good about themselves and can maintain strong vitality, so as to be mentally and physically healthy, happy in life, and successful in their careers. Pessimistic melancholy can reduce an individual's vitality and immune system function, leading to feelings of loneliness and depression.

Optimistic people are accustomed to seeing things from the bright side, and are full of hope and confidence in life and future. Optimistic people have a cheerful personality, dare to face reality, accept the challenges of objective reality, do not evade and flinch, can take an effective positive attitude to deal with setbacks, strive to forge ahead, and never be disappointed. Optimistic people are generally good at using humor to enrich their lives, relieve tension, and delight the mind and body.

In short, psychological adjustment is based on the premise of a correct understanding and evaluation of oneself and one's environment, trying to eliminate those unpleasant events that can be changed, and rationally accepting those realities that cannot be changed by personal strength, so as to achieve good adaptation, emotional stability, and achieve physical and psychological balance and health.

When you feel like there's something wrong with you, here are some things you can try:

1.Self-reflection: Take some time to consider your feelings and thought patterns and figure out the root of the problem.

2.Seek support: Chat with close friends or family members, tell them about your problems, and listen to their suggestions and opinions.

3.Find professional help: If you feel that the problem is beyond your ability to handle, you can consult a counsellor or a professional who will provide you with appropriate advice and guidance.

4.Lifestyle changes: Good sleep, diet, and exercise habits can have a big impact on mental health, so try to adjust these habits to improve your mood.

6.Increase social activity: Attending social gatherings, events, or joining interest groups to connect with others can make you feel more connected and supported.

7.Focus on your emotions: Learn to accept your emotions, identify and manage negative emotions, and improve your mental health through positive thinking and behavior.

To do a good job of self-regulation, you can try the following methods:

Self-observation and awareness: Pay attention to your emotions and thought patterns, be aware of your own emotional changes and negative self-talk. Through self-observation, you can better understand your inner state and take measures to adjust accordingly.

Positive Thinking: Cultivate a positive mindset that focuses on positive, hopeful, and problem-solving perspectives. Challenge negative self-talk and look for positive explanations and possibilities.

Manage stress: Learn to manage and reduce stress. Stress can be dealt with through physical activity, relaxation exercises (e.g., deep breathing, meditation), and proper timing.

Develop emotion regulation skills: Learn some emotion regulation skills, such as emotion expression, emotion release, emotion transfer, etc. These techniques can help you deal with your emotions and adjust your mental state.

Find support and communication: Share your feelings and concerns with friends, family, or someone you trust to seek support and understanding. Communicating with others can help you release your emotions and gain new perspectives and advice.

Develop healthy lifestyle habits: Get good sleep, eat a balanced diet, be physically active in moderation, and get enough rest. These habits can help improve mental health and emotional stability.

Seek professional help: If you are feeling stressed or unable to effectively regulate your mental state, do not hesitate to seek professional mental health support. A mental health professional can provide individualized help and guidance.

It is important that everyone's situation and needs are different, and you can choose the methods and techniques that suit you according to your own situation. At the same time, continue to pay attention to your mental health and give yourself time and space to adjust and recover your mental state.

What are the main abilities and qualities that college students should possess first after entering the society? This kind of subjective ability quality is mainly manifested in adaptability and creativity.

Adaptability refers to the ability of graduates to quickly understand and be familiar with the external environment, and to coordinate the subject and object in psychology, life, working environment, interpersonal communication, etc.: psychological endurance, independent living ability, interpersonal skills, and adaptability.

In order to truly become a strong person in life, you also need to have the ability to create. Creative competencies include: the ability to discover and solve problems, the ability to operate hands-on, and the ability to organize and manage.

Psychological quality is the foundation of a person's comprehensive quality, and the healthy development of psychology is the most basic life topic. As the pride of the sky, contemporary college students should pay attention to cultivating their good psychological quality from the following aspects.

Emphasis is placed on cultivating achievement motivation"Motivation + IQ = Success"。Nowadays, many college students are lacking"The pinnacle of experience"Before the Woods, the reason was that they didn't go all out to do something that seemed impossible. Psychologist McClelland proposed"Achievement requires theory'', the correct face of the reality of the self and frustration, it is always a few people who really stand at the top, so the sense of success is always relative, in the face of setbacks, it must be done:

Valuing yourself, accepting yourself, and having a correct pattern of behavior.

1 Self-encouragement.

Comfort yourself with certain philosophies or certain quotes, and encourage yourself to fight against pain and adversity. Entertaining yourself will make your mood better.

2 Language Accommodation.

Language is a powerful tool for influencing emotions. If you are sad, reciting funny, humorous verses can dispel your sadness. Using self-reminders, self-commands, and self-suggestion such as "anger control", "forbearance", and "calmness" can also regulate one's emotions.

3 Environmental Constraint Act.

The environment plays an important role in regulating and restraining emotions. When you are emotionally depressed, take a walk outside to play a role in regulating the tomb. When you are not in a good mood, you can go to the casino to play games and relieve your worries. When you're feeling upset, the best thing to do is to watch a burlesque movie.

4 Attention Shifting Method.

Please shift your focus from the negative to the positive, the meaningful, and your mood will suddenly be brightened. For example, when you experience distress, you can leave it behind or find the bright side to eliminate it.

5 Energy venting.

Bad emotions can be discharged and vented through appropriate channels. Negative emotions cannot be properly vented, and the old signs can easily affect the mental and physical health. Therefore, when it is time to cry, you should cry loudly; When you are upset, you can find a close friend to confide in you; Grumble when you are dissatisfied, and vent appropriately when you are angry; You can sing cheerful songs when you're feeling down.

Emotional awareness: Learn to observe and recognize your own emotional state. Being aware of whether your current mood is happy, frustrated, anxious, or angry, etc., can help you better understand your inner state.

Self-observation: Observe your own thought patterns and belief systems. Be aware of your own negative self-talk and negative thinking, and try to shift to a positive way of thinking.

Deep breathing and relaxation exercises: Deep breathing is a simple yet effective relaxation technique. By taking a slow, deep breath and then exhaling slowly, focusing on the process of breathing, you can help relax and unwind.

Positive Mindset: Develop a positive mindset that focuses on positive, hopeful, and problem-solving perspectives. Look for the positive side of things, and value the achievements and values of self-style.

Self-care: Focus on your physical and mental health. Make sure you get enough sleep, eat a healthy diet, be physically active in moderation, and get plenty of rest. Set aside time for yourself to do the activities you enjoy and relax.

Social support: Communicate and share with friends, family, or someone you trust. They can provide emotional support and understanding while providing valuable feedback and advice.

Manage stress: Learn to manage and reduce stress. This can include time management, priority-setting, relaxation techniques, and self-grooming, among others.

Find fun and relaxation activities: Engage in activities and hobbies that you enjoy, such as reading, art, outdoor sports, etc. These activities can help you divert your mind, relax your body and mind, and bring a sense of pleasure and satisfaction.

Everyone has different needs and preferences, so it's important to experiment and adapt what works for you. Depending on the individual's situation, choose the appropriate self-psychological adjustment techniques and incorporate them into daily life. If you are feeling unable to self-regulate your emotions and stress, or if you feel severely distressed and affected by your normal life, it is wise to seek professional mental health support.

A mental health professional can provide more specific and personalized support and advice.