Today is the 44th day of [No medication to fight depression].
Today I want to talk to you about emotional first aid.
In life, we often encounter many emotional crises, but we are always caught off guard.
When facing rejection from others, facing things that have been working hard for a long time, failure or sudden EMO moments,
Our negative emotions will become unstoppable.
Many times the collapse occurs in silence. Sitting there motionlessly, the inner world has long collapsed and shattered.
This seems to have become a dark moment for every adult, and those loneliness, guilt, anger, and pain are unbearable.
can face the sudden tide of emotions. We often use two methods, either turning a blind eye or trying to suppress it.
So we learned to leave all our good tempers to strangers and all our bad emotions to those who love us the most.
Today I share with you a psychological medicine box, which contains bandages, bandages and painkillers for treating psychological harm.
so that we can better take care of ourselves when we fall into an emotional black hole and avoid hurting innocent people.
01
.Real breath ten times
When we are nervous, our heartbeats are prone to accelerate and blood flow accelerate. When we take a deep breath at this time,
can not only promote the human body to exchange with the outside world oxygen , but also lower blood pressure and slow down the heartbeat.
The most important thing about it is that it can activate our parasympathetic nervous system and make us feel calmer.
When you feel broken, stop what you are at hand,
extend the time of inhaling and breathing to the longest, counting from one to ten, and then counting from one to ten, repeat this several times.
Through conscious breathing, we gradually feel the changes in our emotions. While staying calm, regain control of emotions and relieve anxiety.
.Stand up and walk
Psychologists believe that the connection between emotional actions is mutual. Our actions are often driven by emotions.
And conversely, some emotions are also driven by actions.
The fastest way to change your emotions at this time is to change your actions.
Recalling every time we break down, our bodies are often rigid.
The moment when we are extremely sad and angry, we even feel like we are fixed and unable to move.
So, at this time, once the body moves, you will immediately get emotional stretch and make yourself feel better.
3. Hug your doll
In the journal Psychological Science, a study published by the Free University of Amsterdam, the Netherlands, which focused on fear and self-esteem, and found that
Hug and touch can significantly reduce fear. Several studies have found that hugging (including hugging a teddy bear) can help relieve survival anxiety.
(Who can refuse to hug a furry baby~)
In other words, hug is like a natural stress relief device.
The moment of hugging can immediately reduce the level of the stress hormone cortisol in the human body and send a "calm" message to our brain.
Of course, if we can hug the person you love, our body will automatically release the "hug hormone",
This is why, among couples, hugging is more heart-warming than kissing.
02
4. Writing an emotional diary
His understanding of emotions is actually very limited, which is reflected in our language expression.
All bad emotions can be summarized as unhappy, sad, uncomfortable, angry, and EMO.
But in fact, we can't tell what kind of feelings we are in.
Inexplicably led by emotions, and everything that was out of control was attributed to "bad emotions".
So, just like a doctor's diagnosis and treatment, we must first figure out three issues:
What exactly do I feel in my heart?
Why do I feel this way?
How do I want to deal with this feeling?
This is not easy to understand. Yu'an uses the small things in his life to give you an example.
In mid-October, the update was interrupted for a while, and the original unit had to perform liquidation processing, and I was responsible for part of it.
During the process of handling the procedures, I shuttled back and forth between layers 1 and 5, which was very confusing.
must follow the program step by step, and there are endless things to say at once.
doesn’t even ask, you must reach that step before you can tell what you need to prepare for the next step.
runs back and forth, and always changes his mind on the spot. I believe that friends who often deal with the department will have the same feeling.
So I wrote an emotional diary.
The so-called dealing with emotions first and then dealing with things is the reason. Finally, I successfully handled all the procedures before getting off work at five o'clock.
So, writing down your emotions is the easiest way to first aid.
5.Believe in the facts, not emotions
I have to say that emotions are really the biggest liar. Whenever they are in a bad mood, they will start to PUA and self-denial.
is like the above thing. I feel that I am so stupid that I can't handle this little thing well.
This is because emotions provide us with distorted, one-sided and highly prejudiced information, which makes us feel bad. When this happens to
, please remove all adjectives to yourself and put the facts out.
means:
"You can't handle such a simple little thing well, it's such a fool."
replaced with:
"Because I haven't handled such a thing for too long, it's hindered to handle it, and I feel a little frustrated because of it."
When we can grasp the facts, emotions become a result, not a reason for self-condemnation.
6.Start the game villain thinking
You might as well recall that every time a villain encounters a problem in a movie or TV series, he will say a classic line:
is really more and more interesting.
I once browsed Yang Mi’s sentence:
“This world is a large amusement park for people with good mentality, and the more exciting it is, the more fun it is. For cowards, that is hell, you will be hurt anytime and anywhere. So, what kind of world you think you are depends on what kind of person you are.”
In fact, there are many emotions in the mood, but how you deal with emotions determines what kind of person you will become.
When emotions become your game, will you still affect the final victory for this small episode?
So, the sixth point is to say something to yourself when you collapse, it is becoming more and more interesting.
03
Take a deep breath, move, hug, write some, look, and say something.
All emotions will become your confident and independent energy when you are willing to face and face it.
Emotions are the signal sent by the body to us. Perhaps behind it is the harm, the unresolved uneasiness, and the repressed need, but please remember:
All emotions should be expressed and all methods should be practiced.
Go and try it, the emotions are not that scary.
I am Yu'an, I will accompany you to overcome depression, I will always be there.
I want to become light, just because you are afraid of the darkness.
The author introduced
Yu'an, a post-00s anti-suppression person, six years of depression patient, eight years of self-rescue experience.
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