obviously planned to clean up on weekends, go out to socialize, and finish reading a book, but in the end, it was not that he slept until noon and spent another day on the bed with his mobile phone.
Don’t blame yourself. I’m a procrastinator. The more you think about it, the less you can get out of bed.
Actually, the reason for the lack of mobility may be that you don’t want to do this in your heart.
Before you act, you already have emotions!
1. I understand the truth, but I just don’t want to do
. Emotion management is a hurdle that cannot be overcome by time management. Many people make detailed plans before doing things. , If you feel resistance, you can’t start, or you start, and you don’t consciously dawdle.
Why can emotions break our rationality and make our bodies disobey the will of our minds to do what we should do?
Because emotions are the inner feelings, through the state expressed by the body, emotions bypass the brain and directly control our body.
Anxiety, helplessness, grievance, anger, depression, anxiety...
strong emotions, fear, collapse, jealousy, pain, fear, grief
span...It is difficult for us to concentrate on doing a difficult task, and the efficiency will naturally be low.joy, happiness, peace, relaxation, excitement, tranquility...
joy, relief, joy, satisfaction, freedom, excitement...
strong 20strong positive emotions , The efficiency is naturally doubled.
ByteDance founder Zhang Yiming once said that his best working state is "between mild joy and mild depression"
strong20 spanstrong, 1 Not too depressed, adequate sleep, and proper exercise can help us maintain a stable mood, and work efficiency can naturally stabilize output.
2. Negative emotions are more harmful than you think
The impact of negative emotions on people is not only efficiency, it can even affect the function of the body. .
When encountering a traffic jam, people will be anxious and feel chest tightness and shortness of breath. In the face of unprovoked accusations, the stomach may aches.
Why does emotion affect the body?
Because this is the rigid need to maintain human survival.
For example, fear and anger, which are the most primitive emotions of human beings, are designed to make people react quickly when facing threats.
If you are attacked and have a fearful emotion, people often choose to run away, and the stress response gives them the speed and physical energy sufficient to escape.
If anger is generated, people tend to fight, and the stress response gives themselves enough strength and agility to fight.
In a state of stress, the nerves must activate the endocrine system, immune system, circulatory system, and digestive system. Just like starting a war, all related systems will be put into battle!
Then normal production will cease, and all resources will be used to prepare for the war. In this way, the internal system used for stress will replace the parts originally used for growth and repair, causing disorders of body functions.
Therefore, many major chronic diseases are caused by the body being in a state of chronic stress for a long time, which makes the body unable to digest and absorb food normally, and cannot repair daily body loss.
Three or four coups to quickly calm down negative emotions
strong Can help us improve our health. The specific method is as follows:
(1) Quickly calm down negative emotions
a) Color counting method: When negative emotions appear,May wish to count how many colors the surrounding objects have for 30 seconds. Divert your attention and leave your current emotions temporarily.
b) Silence method: silently, I am not angry, I don't care, this can mobilize the subconscious and calm down quickly.
c) Leaving the current scene: Isolate from the inducement that caused the negative emotions. For example, if the quarrel between lovers is out of control, they should separate for a while and calm down.
d) Take a deep breath and drink water: These actions can break away from the stress state and allow rationality to return.
e) Massage Tanzhong acupoint : Tanzhong acupoint is the midpoint between the two breasts. You can put your hands together and massage Tanzhong acupoint 60-100 times with your thumb. It can not only relieve emotions, but also help. The role of heart protection is also very effective in reducing chest tightness and shortness of breath.
(2) Use ABC theory to transform negative emotions
When rationality returns to ourselves, we can use emotional ABC theory to try to transform emotions.
The emotional ABC theory was created by American psychologist Ellis. He believes that activating event A (activating event) is only an indirect cause of emotional and behavioral consequences C (consequence), and the direct cause of C is Belief B (belief) generated by the individual's cognition and evaluation of the triggering event A.
That is, if you hold different beliefs, you will have different emotions about the same event and trigger different behavioral consequences.
For example, on a self-driving trip in Yellowstone Park, because I did not book a cabin inside the park that night, I could only drive to find a place to stay. It’s getting late, and there’s only my car on the road,Anxious in my heart, I turned on the high beams and drove to the maximum speed limit, galloping all the way.
Suddenly, a car came from the opposite lane and flashed a few lights at me. I immediately switched to the low beam, but he continued to flash at me. I thought, maybe he didn't see clearly, and then flashed the low beam a few times, but I didn't think he was reluctant and kept flashing the lights.
I was angry at that time, Lenovo In the news of the past few days, some racists provoked the Chinese, and I concluded that the other party was the same. But after all, this is the United States. In other people's territory, I knew I couldn't afford it, so I continued to drive forward.
When my sanity gradually recovered, I was shocked. How could the other party see that I was a Chinese in this big night, where there were no street lights. His constant flashing of lights must have something to do with it. Could it be a reminder to me that there is a problem with the road ahead? Thinking about this, I slowed down, and sure enough, after a while, I saw a group of bison in front of me, slowly passing in the middle of the road.
I was immediately scared into a cold sweat. If I hadn't reacted in time, I wouldn't be able to stop the car at the initial speed. Then I hit a bison, either the cow was injured or I was injured. Without medical insurance, being hospitalized in the United States is not a joke. Even if a cow is injured, it is a harm to wild animals, which might lead to jail.
I was sweating, praying silently for the kind driver in my heart and thanking him for his kind deeds.
Let’s make a replay. This time, incident A is that the other driver keeps flashing lights at me. When I hold belief B1: he is a racist who provokes me, it triggered My angry emotion C1.
And when my belief turned to B2: He was reminding me that there was a situation ahead, my mood suddenly calmed down,Turned to C2: Doubt, and acted accordingly, slowing down. Finally, when I confirmed B3: He was indeed reminding me, my emotions changed to C3: Gratitude.
Using this method, When we encounter an event that causes negative emotions, we should first define the objective facts of the matter, and then define our own beliefs B1 , and then analyzes this belief Whether B1 is inevitable, and whether there can be other explanations such as B2, B3, etc.
If you explain otherwise, don't let emotion C1 act, but first figure out what happened.
(3) Think more about what you are happy about: Happy things are what you do successfully. Confidence and strength are the products of it. Think about your most proud and successful things, and take a closer look at your psychological feelings at that time.
(4) Exercise immediately : Exercise can produce a neurotransmitter called endorphin , which helps to resolve bad emotions. If you think about things that make you happy at the same time, that's even better.
For example, a person used to run around his house when he was angry. Others asked him why he did this?
He said that when my house was very small, I ran around the house and felt that I was still so poor now, what time do I have to get angry?
When my house is very big,I run around the house and feel that I am so rich, do I need to be angry about such a small thing?
4. Leading positive emotions, the efficiency is increased by at least 3 times
Although you have learned how to deal with negative emotions, it takes time to process after all, and people often can't quickly notice that they are already in negative emotions.
The best defense is offense. If we treat negative emotions as defense, then the best way to deal with it is through time management to often generate positive emotions, thereby compressing the time for negative emotions.
Here are a few commonly used methods:
(1) Focus on worrying method: The so-called "people who have no distance and worry must have near-worries", worry exists objectively, and it is better to be disturbed by such negative emotions. Take the initiative.
Take 5~30 minutes a day to concentrate on worrying about the worst possible results of those near and far, and then tell myself that I have considered the worst situation today, and I don’t have time to repeat this thing. , And just do things the rest of the time, and get rid of all the things that cause worries.
(2) Self-suggestion: Every morning when I get up, tell myself that I am in a good mood today and everything is going well! When you give the subconscious some correct calls, the subconscious will be stimulated and subconsciously Help you to start a new day smoothly.
(3) Be with the happy: I once had a colleague who had a smile on his face all day long. When I saw him, I would feel better.
One day I couldn't help but ask him, what are you so happy about?
He said,In fact, there is nothing particularly happy, but smiling is also a day, and frowning is also a day, so it is better to live with a smile to make yourself feel better.
Later I learned from him and laughed all day long. At first, I forced myself to smile, but then I felt that my mood really became much better and my efficiency in doing things increased.
(4) Meditation for 5~10 minutes: Meditation can deeply relax the brain. Only 5~10 minutes of meditation can achieve the effect of 1 hour of sleep.
(5) Fixed rest time: The human body has its own biological clock, which allows the liver to detoxify. When the body’s toxins are not effectively discharged, people will feel fatigued and emotionally affected. Therefore, by setting a fixed rest time and staying energetic, you can stabilize your emotions in a suitable range.
(6) Regular exercise: Exercise can secrete endorphins, which are natural mood boosters that can enhance optimism and satisfaction. Maintaining exercise habits can improve the emotional state very well.
To guide negative emotions to positive emotions, it requires internal and external forces to work together. It takes time to manage a good life habit and spontaneously generate positive emotions.
Early to bed and early to wake up every day, leaving time for meditation, regular exercise, and a combination of work and rest, can stabilize the body and mind in positive emotions for a long time. This will not only improve work efficiency, but also benefit physical and mental health.
I hope that after learning the above methods, you can apply them in real life. This weekend, give yourself a vacation, embrace a relaxed mood, fulfill your own arrangements, and enjoy your life!
time management has a lot of core content,A little bit can gain a little bit, pay attention to me, let me be with you, use time to reap wealth. #时间管理#
.
