Stress can be seen everywhere in life. The so-called stress can be expressed as the "tension" generated by individuals under the influence of various stimulus factors in a certain environment. This "tension" will have a positive or negative impact on people's daily behavior.
The moderate "tension" caused by workplace stress is an effective driving force for career success. The appropriate stress situation can cultivate people's ability to concentrate, endure and adapt, stimulate potential, build self-confidence, and improve work efficiency. But once the pressure exceeds the individual's tolerance, it will make people feel frustrated and helpless, and even fall into the negative cognitive vortex of self-doubt, pessimism and depression. If these emotions are not managed in a timely and reasonable manner, they will slowly accumulate and erode the physical and mental health of individuals, leading to sleep disorders, anxiety and depression, dizziness and headache, abnormal blood pressure, stress ulcers, constipation, nervous rash and other diseases.
Today, with the rapid development of society, people are facing increasing pressure in the workplace. In order to work comfortably under high pressure, it is very important to learn to manage and regulate personal emotions.
The first step is to correctly understand emotions
Emotion is a kind of mood feeling that accompanies us all the time. It is an important part of the dynamic mechanism in people's inner activities, and also an important factor in the formation of personal character. It is closely related to human adaptation and evolution.
Emotion refers to people's attitude experience and behavior response to external objective things. It is manifested as internal activities such as happiness or sadness, and external facial expressions such as laughter and crying. At the same time, the body is accompanied by corresponding changes in heart rate, respiration, body temperature, etc. Traditional Chinese medicine classifies all human emotions into seven emotional activities: "joy, anger, worry, thought, sadness, fear, and shock". It points out that the seven emotions are the normal physiological response of the human body to the stimulation of the external environment.
The degree of emotion can be measured from the aspects of pleasure, motivation, excitement, intensity and tension. Each emotion has opposite polarity at both ends of a specific dimension.
The degree of emotional pleasure The generation of each emotion is mostly related to people's positive or negative inner reactions. When people encounter things that can meet their needs or meet their personal aspirations, they will have a "positive" mood, such as the joy of promotion; When people's needs cannot be met, they will have a "negative" mood, such as depression when they work hard but are not recognized.
The motivation of emotion, no matter what kind of emotion, has a certain driving effect on personal behavior. It is generally believed that positive emotions, such as excitement and joy, belong to positive motivation and have the function of "boosting", which can make individuals energetic and energetic; Negative emotions, such as sadness and depression, belong to negative motivation and have the function of "reducing strength", which will make people feel depressed and discouraged.
In terms of emotion, each kind of emotion can be either excited or calm. The emotion of "excitement" often occurs when the event is of great significance to the individual or unexpected. It is generally strong, transient and explosive, such as the ecstasy of success, the anger when the result is stolen, etc; The mood in a calm and stable state is calm, and "calm" mood is the basic condition to ensure people's normal work, study and life.
The intensity of emotion The intensity of emotion is related to the significance of the relevant trigger event to the individual, and to the fit of the individual's purpose and motivation. Just as joy can be expressed as an increase from pleasure to ecstasy, anger can be expressed as an increase from slight sulleness to anger.
The tension or ease of emotion depends on the urgency and importance of the triggering event or task; In addition, the matching degree of self ability and task, and the adjustment ability of self psychological state are also important factors. Generally speaking, a certain degree of tension is conducive to the improvement of personal concentration and efficiency, while excessive tension will be counterproductive.
In general, there are positive and negative emotions, but there is no difference between good and bad emotions. Generally, the "tension" caused by workplace stress is mostly negative, and people naturally have a prejudice against these workplace emotions, and assume that all negative emotions are "bad emotions". However, it is not difficult to find that sometimes mild and moderate negative emotions, as long as the personal psychology is properly regulated, will become our meticulous and positive reinforcement.
In fact, no matter what kind of emotional activity appears, as long as it is in a certain appropriate dimension and can be calm in time, it will not directly cause disease. However, if the emotional activity is intense and excessive, which exceeds the limit that the human body can bear, and cannot be calm for a long time, it will inevitably affect the function of qi and blood in the viscera and lead to the disorder of qi and blood in the whole body. As mentioned in the Yellow Emperor's Internal Classic, "anger hurts the liver, happiness hurts the spleen, sorrow hurts the lung, and fear hurts the kidney".
Therefore, the core of the formation of mental illness is not the negative emotion itself, but its intensity, duration, and whether it is commensurate with the stimulating event. Emotions that affect social functions, even happy and excited, will be regarded as pathological.
Step 2 Be the master of emotions
First of all, we should establish a correct working attitude in our work, take it easy and put it down, take every work seriously, and have a clear conscience, and do not pursue perfection excessively.
Secondly, learn to be aware of your emotional state, observe its existence and fluctuation, and the chain reaction it brings to the body function, and pay attention to timely troubleshooting to avoid emotional accumulation.
Thirdly, we can use psychological cues, adjust breathing, or relax with music, meditation, or use painting, calligraphy, chess, sports and other hobbies to transfer emotional pressure, and strive to achieve calm when irritated, moderate convergence when overjoyed, release self-dissociation when worried, disperse when worried, divert entertainment when sad, seek support when scared, and keep calm when panicked.
Especially when negative emotions appear, we should analyze the reasons in time and solve the problem from the root to calm the negative emotions; If there is no reason or the reason cannot be removed, it is necessary to adjust the personal attitude, try to look at the current difficulties and problems from a different perspective, or reposition the role to relieve the bad mood as much as possible. When the bad mood cannot be relieved by itself, be brave to open yourself and talk to trusted relatives and friends in time to release the pressure.
Finally, if the bad mood cannot be effectively alleviated simply by self-regulation or the guidance of relatives and friends, you should actively seek professional help. You can go to the department of psychology or the psychological clinic of a regular hospital for professional evaluation and treatment. Do not take anti-anxiety and anti-depression drugs at will.
Step 3 Daily mood regulation
The general principle of health preservation mentioned in the Yellow Emperor's Classic of Internal Medicine is "following the principles of yin and yang, harmonizing with the number of skills, eating and drinking regularly, living regularly, and not working recklessly, so we can be both physically and spiritually, and end our lives, and go to the end of the century". In daily work, if you can "avoid the wind and cold, be cautious in living, adjust your diet, and be comfortable with work and rest", your emotions will naturally flow.
Many office places use air conditioners to adjust the temperature to avoid the wind and cold. When entering and leaving, clothes should be added or decreased in a timely manner. The workplace should maintain constant ventilation, sufficient light, proper temperature, and a comfortable environment conducive to physical and mental pleasure, concentration, and work enthusiasm.
Careful living and reasonable arrangement of work and rest, try to avoid staying up late at night. If you can't guarantee 7-8 hours of sleep every day, you can arrange a proper nap in the afternoon. Regular work and rest and quality and quantity of sleep can not only prevent the excessive consumption of the body's positive qi, but also help to relieve brain fatigue, make the spirit refreshed, and maintain agile thinking.
Adjust the diet to ensure the timing of three meals and balanced nutrition. In particular, breakfast, as the primary source of energy needed to start a day's work, must be eaten on time and as nutritious as possible. Between meals, you can also properly eat foods or drinks with antioxidant effects, such as nuts, dark chocolate, blueberries, chamomile tea, rose tea, etc. These foods can play a role in protecting nerves, easing mood and relieving stress to a certain extent.
It is easy to suffer from dizziness, dizziness, palpitation and other symptoms due to the internal consumption of blood essence due to the "long sight hurts blood" and "long sitting hurts meat"; After sitting for a long time, the local muscle tissue is not smooth in qi and blood, and the meridians are blocked, which can easily lead to periarthritis of shoulder, cervical spondylosis, lumbar muscle strain and other diseases, thus affecting the efficiency and enthusiasm of work. It is suggested that stretching, Taijiquan, Baduanjin and other sports should be properly carried out during the work interval, which can not only strengthen the body and soul, but also help to eliminate bad emotions, and is conducive to physical and mental health.
