October 10 is World Mental Health Day
Create a good environment and help mental health
In addition to the body
We should pay more attention to the care of the soul
0The word "mental internal friction" has frequently appeared in everyone's sight recently.
Have you ever had such an experience? In work, study, and life, we often fall into the mood of self-denial, criticize ourselves too much, and unconsciously enter the vicious circle of "entanglement, competition, and repeated thinking". People need to consume psychological resources in self-control. When resources are insufficient, they will be in a state of "internal consumption".
occasionally, don’t care too much. If this continues, be careful. This state will cause adverse emotions such as anxiety and depression. Recognizing them and doing a good job of self- psychological adjustment is very important for dispelling the "black clouds" in your heart and maintaining a good attitude.
"bad weather" to recognize these emotions
Anxiety
When we encounter stress, difficulties, challenges, and dangers, we will feel worried, nervous, uneasy, irritable, fear and other emotions. This is "anxiety", which is one of the most common emotions in human beings.
Moderate anxiety is beneficial to people. It can keep us at a certain level of tension and stimulate internal motivation. At the same time, it can moderately increase the brain's response speed and alertness, which is conducive to coping with various stressors and making more efficient in doing things.
After facing challenges and overcoming difficulties through appropriate behaviors, anxiety will also be relieved. This is a normal reaction. However, if the severity of anxiety is obviously inconsistent with objective facts or situations, or lasts too long, it may be pathological anxiety, such as anxiety disorder.
Anxiety Disorder
Anxiety Disorder is commonly known as anxiety disorder. It is a relatively common mental disorder, mainly characterized by anxiety emotional experience.
Anxiety disorder is mainly manifested as nervous and worrying without clear objective objects, and some symptoms of autonomic dysfunction, such as palpitations , hand shaking, sweating, urination frequently, insomnia, and motor uneasiness. The difference between it and normal anxiety is anxiety generalization, the severity is obviously inconsistent with objective facts or situations, or the duration is too long, which may become pathological anxiety.
China's first national epidemiological survey of adult mental disorders results show that anxiety disorder has the highest prevalence, with a lifetime prevalence of 7.57%, and a December prevalence of 4.98%.
Common anxiety disorders include generalized anxiety disorder , panic disorder , social phobia, specific phobia and separation anxiety , etc.
Depression
Depression emotions are mainly manifested as depression, which may occur in many diseases and are more likely to be associated with everyone.
We usually use "depression" to describe negative feelings, such as sadness, sadness, depression, etc. Everyone may encounter some unpleasant or stressful things in their life, showing depression such as depression, unhappiness, and sadness.
This kind of depressive emotion is usually caused by objective reasons or events from the outside world, and is often transient. When things are over, the emotions will recover and will not have a significant impact on daily work, life, interpersonal relationships, etc.
Depression
Depression is a kind of mood disorder , which is mainly manifested in depression. It is a disease that mainly manifests as the "three lows", namely depression, slow thinking and decreased will activity.
Some patients also have some physical symptoms, such as insomnia, decreased appetite or weight loss, and headache, fatigue, dizziness and various physical discomforts may occur.
Depression In addition to having depression, it may also have anxiety.
Negative emotions hurt the body
In a long-term negative emotional state, such as anger, sadness, fear, depression, hostility, suspicion, self-blame, etc., which will have negative impacts on people's physical and mental health.
Negative emotions can have a certain impact on all organs in the body, especially affecting the human immune system, cardiovascular system, endocrine system, nervous system, , respiratory system, digestive system, etc. Diseases that may be caused by negative emotions include: oral ulcers, hypertension, , diabetes , hyperthyroidism, gastrointestinal diseases, heart disease, gynecological diseases, skin diseases, etc.
In addition, these bad emotions can also bring negative results to mental health, which may cause anxiety, depression, sleep problems, poor social interaction, and a reduced sense of happiness.
Dispel the "black clouds" and self-adjustment is good at self-adjustment
Faced with these emotional "bad weather", you might as well try self-adjustment first.
Exercise
Exercise is an important way to regulate negative emotions. Regular exercise can improve individual mood and is a good way to improve mood and prevent psychological illness.
Running, ball sports, walking, Tai Chi , aerobics , swimming, yoga, cycling, etc. are all good choices, 3 times a week, each time is only 40-60 minutes. Everyone can choose the sports they are interested in according to their preferences.
Remember, just move is better than not moving.
Mental Relaxation
A growing number of studies have shown that focusing on current thoughts, emotions and feelings without judging them can relieve physical and psychological discomfort symptoms and help prevent these symptoms from recurring.
Mindful relaxation will make us consciously relax our bodies and slow down our breathing. These direct body reactions are likely to release some feedback signals to the brain, and improve the working state of the brain through hormones, sympathetic nervous system and parasympathetic nervous system, thereby playing a role in combating negative emotions.
Relaxation training can also relax the stiff body, no longer feel tight, and no longer breathing rapidly. A relaxed body state also helps to form a peaceful mood.
Adjustment of cognition
Bad mood is often caused by individual distorted cognition and evaluation of events. When you are in a bad mood, stop and re-examine the thoughts in your mind, and then carefully think about whether these thoughts have some errors or are not consistent with reality. After correcting your own thoughts, your emotions may change.
Seeking support
Adding social support system is also a very effective means of regulating emotions. When bad emotions arise, talk to people around you whom you trust in time. Not only can you express the bad emotions that are accumulated in your heart, but you can also get help and support from others.
If you find that the current bad emotional situation lasts for a long time and is more intense, it has seriously affected your daily life and study, such as insomnia, physical discomfort, significantly reduced learning and work efficiency, or frequent mistakes, even unable to go to school or work, unable to communicate and communicate with others normally, etc., and it is difficult to improve through self-regulation, you must seek professional psychological help in a timely manner.
Author: Deputy Director of Psychological Crisis Research and Intervention Center of Beijing Huilongguan Hospital Anjing
Review expert: Expert of the National Health Science Popularization Expert Database,
Party Secretary and Professor of Beijing Huilongguan Hospital Yang Fude
Source: Healthy China
Source: Healthy China
