Protecting the Green Code of the Soul | Strategies for dealing with negative emotions in the post-epidemic era

Editor's note: With the relaxation of epidemic prevention policies, each of us should do our best to protect ourselves, maintain a good life routine, maintain an open-minded and stable mentality, protect our immunity, actively deal with negative emotions, and improve our psychological immunity...

In real life, our emotions fluctuate. How should we deal with the negative emotional changes brought about by life events?

1

Learn to understand and accept your emotions

When we encounter negative events, negative emotions such as anger, sadness, tension, irritability, etc. are actually called stress reactions in psychology, which are a kind of psychosomatic reaction of normal people facing unexpected events. Although people subconsciously associate negative emotions with words such as "bad" and "not good", in fact, the existence of moderate negative emotions is reasonable. For example, moderate anxiety can keep us alert. So when negative emotions appear, we should accept them with a normal mind. Only by not avoiding them can we not be dominated by anxiety or fear.

2

Self-mindfulness guidance

Self-mindfulness guidance is the process of shifting attention to the present, facing one's own negative emotions with a natural attitude, not entangled or inferred, and regarding the negative emotional experience as a self-help psychological guidance method to strengthen one's will, strengthen one's confidence and realize self-encouragement. Commonly used mindfulness guidance also includes body scanning, mind meditation, mindful breathing, etc.

Here are the steps for mindful breathing:

Take the basic posture, sit on a chair, straighten your back slightly, stand off the back of the chair, relax your abdomen, put your hands on your thighs, and do not cross your legs. Close your eyes. If you use the method of opening your eyes, look about 2 meters in front of you.

Use your consciousness to focus on the contact between your body and the surrounding environment, such as the soles of your feet and the floor, your buttocks and the chair, your hands and thighs, etc., and feel your body being sucked in by the earth's gravity.

Pay attention to all the experiences related to breathing, pay attention to the air passing through your nostrils, the rise and fall of your chest and abdomen with each breath, the pause between exhalation and inhalation, the difference in air temperature, etc. You don't have to take a deep breath or deliberately control your breathing, just feel like "waiting" for the breath to come naturally. You can also label your breaths with numbers "1, 2, 3...", which will be more effective.

Resist distracting thoughts. Once you find yourself having distracting thoughts, use your breathing as an anchor to bring your attention back. Even if you have distracting thoughts, don't be hard on yourself. This is a very normal phenomenon.

Develop a habit of practicing mindful breathing for any length of time, even 5 to 10 minutes. The important thing is to practice consistently at the same time and place every day.

3

Positive self-suggestion

Psychological suggestion can affect people's emotions and behaviors to a certain extent. Conscious and positive psychological suggestion can improve our mood and help us make more rational and correct judgments in life. We can say to ourselves in the mirror after getting up every day, "Today is a brand new day" and "Everything will be fine", so that the day's life and work will be full of motivation.

4

Establish a good daily routine

A healthy body helps us maintain a good mental state. Going to bed early and getting up early, eating a healthy diet and exercising moderately can improve the body's immunity.

5

Maintaining intimate relationships

Whether it is communication by phone, video or face-to-face, it can help us maintain contact with each other, reduce inner loneliness, and get positive emotions such as encouragement, support, happiness, and tranquility from each other. Of course, face-to-face communication is the most direct and effective way of communication, and can obtain the most intimate feelings and experiences.

6

Learn to plan

Make a daily list of activities, divide your time into several small segments, and arrange corresponding activities for them. Doing a good daily plan and summarizing it at the end of each day can give us a sense of accomplishment and also help us plan the next day's arrangements.

7

Do what you like and be good at sharing happiness with others

We can use the holidays to do things we like, such as playing cards, chatting, playing chess, making things, decorating the room, learning cooking, etc. Reading, listening to music, watching movies, etc. are also good choices. In principle, try to choose things that are based on pleasure and happiness. At the same time, sharing experiences with others can also make you live happily. You can discuss, visit, play, visit, exercise and other activities with family and friends.

8

Professional psychological counseling

If you experience a negative mental state that you cannot adjust on your own or with the help of people around you, you can seek help from a professional doctor in a timely manner.

It is not shameful to have negative emotions. On the contrary, we should face them with a rational attitude. Human beings always grow and develop in setbacks. The more setbacks we experience, the stronger our ability to withstand pressure.