Negative emotions are very harmful to our health. Scientists have found that people who are often angry and hostile are likely to suffer from heart disease. Harvard University surveyed 1600 patients with heart disease and found that those who are often anxious, depressed and grumpy are three times higher than ordinary people.

Therefore, it is no exaggeration to say that learning to control your emotions is a vital event in life.

How to control emotion

(1) Find the reason

When you are unhappy or worried, the first step you have to do is to find out the reason. Wang Yang, 17 years old, high school student. She was always calm, but for a while she looked like a different person, and she didn't look good in front of her parents and classmates. Later, she found that what disturbed her mood was that she was worried that she would lose the first place in the exam. "Although I was told that it would not be affected," she said, "I still feel uneasy about it." Once Wang Yang realized what she was really afraid of, she seemed to feel much more relaxed. She said: "I put these inner anxieties into words and found that things were not so bad."

After finding the crux of the problem, Wang Yang concentrated on dealing with it. I began to enrich myself and study harder. In this way, Wang Yang not only eliminated his inner anxiety, but also was appointed as the monitor because of his ability.

(2) Respect the law

Robert Thayer, a professor of psychology at the University of California, said: "Many of us just attribute our emotional changes to external events, but ignore that they are probably related to your internal' biological rhythm'. The food we eat, the level of health and energy, and even different times of the day will affect our mood. "

A study by Professor Searle found that those who sleep late are more likely to be in a bad mood. Besides, our energy tends to peak at the beginning of the day, but it drops in the afternoon. "A bad thing doesn't always bother you," said Sese. "It often affects you when your energy is at its worst."

Professor Searle also did an experiment. He observed the mood and body temperature changes of the experimenters for a period of time. He found that when people's body temperature rises within the normal range, they feel happier and have the most energy at this time. According to Professor Say's conclusion, people's emotional changes have cycles. Searle himself strictly follows the law of this "biological rhythm". He often starts very early, "The best time for me to write is in the morning", and the afternoon is usually used to meet people and deal with chores, "because my energy is often not concentrated enough at that time, which is more suitable for talking with people".

(3) Adequate sleep

A recent survey shows that American adults sleep less than 7 hours a night on average.

Professor Roland Dahl of the University of Pittsburgh Medical Center found that lack of sleep has a great influence on our mood. He said, "For people who don't get enough sleep, those annoying things can affect their mood more."

So, how long does an adult sleep enough? Professor Dahl did an experiment. For a month, he kept 14 subjects in the dark for 14 hours every night. On the first night, each of them almost slept 1 1 hour, as if to make up for the lack of sleep before. Since then, their sleep time has been completely stable at about 8 hours a night.

During this period, Professor Dahl also asked the subjects to record their mental state twice a day. They all said that they feel most comfortable and look at things more optimistically after getting enough sleep.

(4) Close to nature

Many experts believe that being close to nature helps you feel happy and happy. The famous singer F. Lacast said, "Whenever I feel depressed and depressed, I go to work in the garden, and my unhappiness disappears in contact with those flowers and trees."

If you can't go outdoors often, even if you go to the window and look at the green grass and trees, it will be good for your mood. Stephen Kepler, a psychologist at the University of Michigan, did an interesting experiment. He made two groups of people work in different environments. One group's office windows are close to the natural scenery, and the other group's office is located in a noisy parking lot. As a result, he found that the former had higher work enthusiasm, less bad emotions and much higher efficiency than the latter.

(5) Exercise regularly

Another self-help means to eliminate bad emotions is fitness exercise. Even if you just walk for ten minutes, you can get immediate results in overcoming bad emotions. Researchers have found that physical exercise can cause a series of physiological changes in your body, and its effect is similar to that of refreshing drugs. But better than medicine, exercise is good for you. However, in order to achieve obvious results, you'd better engage in aerobic exercise-running, gymnastics, cycling, swimming and other exercises with certain intensity, and it is better to take a hot bath after exercise.

(6) Reasonable diet

All the energy of brain activity can come from the food we eat, so mood swings are often related to what we eat. Som, the author of Food and Emotion, thinks that it is not surprising that people who only drink a cup of coffee every morning are in a bad mood. Eat less meat and more coarse grains, vegetables and fruits. Because meat can reduce tryptophan in the brain, eating a lot of meat will make people more and more irritable. While maintaining a light diet, my mood is relatively mild. In addition, when the temperature exceeds 35℃, sweating will lead to an increase in blood viscosity, which will also make people fidgety. Drinking more water can dilute the blood and calm the mood. .

Som suggests that to ensure a good mood, you should develop some good eating habits: eat regularly (especially breakfast), limit the intake of coffee and sugar (both of which may make you too excited), and drink at least six to eight glasses of water every day (dehydration will make you tired).

According to the latest research, carbohydrates can make people feel more peaceful and comfortable. Judith Wartemann, a nutritional biochemist in Massachusetts, believes that carbohydrates can increase the content of serotonin in brain blood, which is considered as a natural sedative. All kinds of fruits, rice and miscellaneous grains are foods rich in carbohydrates.

(7) Positive optimism

"Some people often equate their negative emotions and thoughts with reality itself," said psychologist Mitchell Hodes. "In fact, the environment around us is essentially neutral, and we add positive or negative values to them. The key question is which one do you like better? "

Holtz did a very interesting experiment. He showed the same cartoon to two groups of subjects. One group of people was asked to bite a pen with their teeth, as if they were smiling. The other group had to hold the pen with their lips, which obviously made it difficult for them to smile. Results Professor Holtz found that the subjects in the former group thought cartoons were more ridiculous than those in the latter group. This experiment shows that our different emotions are often not caused by things themselves, but depend on the different ways we look at things.

Psychologist Randy Lawson told his story: "One day, my secretary told me,' You look unhappy', and he naturally saw this from my locked eyebrows and stiff facial expression. I also realized that it was true, so I changed my expression in the mirror. Hey, soon, those negative thoughts will be gone. " Yes, life is too short, so why bother?

(8) Improve self-cultivation: cultivate a broad mind, a good attitude, a correct way of thinking, and improve the ability of rational control. Be tolerant and generous to others, care for each other and don't haggle over every ounce. When you encounter injustice, you should also let the other side know what is wrong with your words and deeds calmly and without prejudice, instead of making an inappropriate response quickly. Thus depriving the other party of the opportunity to admit their mistakes.

(9) Consciousness control: When angry emotions are about to erupt, you should control yourself with consciousness, remind yourself to be rational, or hint to yourself: "Don't be angry, it will hurt your body". A cultured person can generally control it.

(10) Situation change: When the fire rises, people and things you don't like tend to get more and more angry. At this time, you might as well use the "best way" to quickly leave the situation that makes you angry. It's best to listen to music and take a walk with friends you can talk to, and then you will calm down slowly.

(1 1) medical care: if the temper is often out of control, a recent study in the United States shows that these people may suffer from a mental illness called "intermittent rage." It can be effectively treated by antidepressants plus behavioral therapy.

(12) From now on: In real life, people often say, "I used to get angry easily. It wasn't until I had a heart attack that I realized there was something to be angry about. " Please don't wait for a heart attack to stop being angry. If you want to get rid of the bad habit of losing your temper, start now. ......

(13) Adjust the mentality and improve the ability to resist setbacks. Rain or shine, people have joys and sorrows. Nothing can be perfect and perfect, so there are incomplete beauty, tortuous beauty and so on. Therefore, we may face obstacles, setbacks and even unexpected mistakes every day. Of course, when we try our best, we should not be too hard on ourselves. Being too demanding of our own results can only make us feel disappointed and failed, thus losing confidence. Fifth, no one can be a generalist, so when we set goals, we must act according to our own strengths and characteristics. Even if the facts are contrary to our subjective wishes, we should judge from our own efforts and hardships. Never exaggerate your own shortcomings and weaknesses, and worry, feel inferior and blame yourself for your inferiority. Healthy people are composed of trauma, bumps and pains, so we should adjust our attitude towards troubles and actively use adversity to exercise ourselves, so as to withstand all kinds of storms.

A way to vent your emotions.

(1) communicate more. People are born with the nature to like to communicate and talk, even if they are withdrawn and taciturn, this nature still exists. Communicating with people who know themselves through language is an effective means to relieve emotions. So make one or two intimate friends, try to talk to them about your troubles and worries, and relieve their bad psychological pressure. If you can't find the right person to talk to, you can also keep a mood diary.

(2) Participate in sports and recreational activities with classmates and partners. On the one hand, you can vent your bad emotions in sports and entertainment activities, on the other hand, you can gain the recognition and acceptance of your classmates with your own behavior, so that your bad emotions can be eliminated in interpersonal harmony.

(3) Pay attention to hygiene and the rhythm of learning. No matter how nervous you are in your study, no matter whether you encounter success or failure, you should pay attention to the combination of work and rest, learn to enjoy the phased results, strengthen your confidence and stimulate your potential. Especially when a person is committed to a certain goal for a long time, he often feels irritable and bored. At this time, you must let go and relax, which can not only eliminate bad emotions, but also save energy for the next sprint, which will have a multiplier effect.

(4) Learn psychological massage. There are many ways of psychological massage, and teasing is a very effective way. As the saying goes, "Smile, you are ten years younger." Scientific research shows that when people laugh, the brain can relieve bad emotions, enhance happiness and improve immune function by changing chemical stimuli. Besides joking, there are other effective ways: humor, listening to music, doing exercises, boxing, walking, making friends, fishing and climbing mountains. When you participate in these activities, your attention is distracted and your nervousness is alleviated. The more competitive and fast-paced the environment, the more attention should be paid to psychological massage.

(5) Comfort yourself. People's bad mood is often due to the imbalance of psychological scale, which leads to their own inferiority complex. Self-consolation is an effective means to maintain psychological balance, which can keep people healthy, peaceful and relaxed.

(6) adjust the target. Most of the setbacks are because we set too high a goal, which naturally increases the possibility of setbacks. Sometimes, although the goal is reasonable, there will be temporary setbacks due to insufficient personal subjective efforts. At this time, you can adjust your goals step by step, increase your confidence, and gradually achieve your ultimate goal.

(7) Positive self-suggestion. To see the positive side of yourself, you should always evaluate yourself with positive internal language (for example, respond to your negative thoughts with short positive sentences, such as "I am very capable", "I am happy to learn", "my work is as easy as playing", or concentrate on dealing with other aspects of life, such as "I am healthy" and "I am full of energy"), instead of denying it. As long as you read these affirmative sentences several times a day, spend a few minutes in your mind and think about how to succeed while reading, or you can imagine that they have become a part of your life and are watching yourself change, then it won't be long before you get the results you want.

(8) Relax body and mind and release emotions appropriately. Relaxation can be active relaxation, such as listening to music, often going out to chat with peers, shopping, or playing ball games, exercising, and reading some extracurricular amateur books that you like to read. The main purpose of relieving emotions is to increase your social support network and communicate with your relatives, friends and classmates. If you have anything depressed or depressed in your heart, you can talk to your classmates, friends and family, so as to vent your emotional balance. If you can't find a friend to talk to, you can also vent your dissatisfaction, depression, anger, sadness and other bad emotions through self-telling, self-answering, self-comforting, etc., to eliminate tension and restore psychological balance. For example, tell yourself what you are worried about and what you are worried about, so that you can remove the stone from your heart and achieve psychological balance.

(9) Listen to more music. Music is a multifunctional prescription. When you are bored to death, you might as well buy a CD of surf lapping or tropical jungle background music and listen to it in a quiet and peaceful atmosphere with your eyes closed.

(10) Happy Review. When you feel unbearable pressure and even quarrel with others in your dreams, give yourself a free night, make a cup of hot tea, turn on the desk lamp and open the photo album, and let the past slowly start over. Therefore, the disputes in the world are not that important to you.

(1 1) A pleasant surprise. Don't circle yourself in a nine-to-five circle, get rid of these things you are used to. For example, do pottery and draw small pictures when you have nothing to do.

(12) Taste childlike interest. When you are free, play with your child, laugh with him and enjoy your carefree childhood together.

(13) The tinker is closed. When the heavy paper in front of you almost collapses, you might as well get out of the depressed teaching building and give yourself a rest time to feel the high sky and fresh air. Even if it's only five minutes, when you start studying again, all the problems will suddenly become clear.

(14) overrun. You only need to run an extra mile, or just a few meters, in the morning exercise to make yourself feel that you can surpass yourself even under such great pressure.

(15) humor maker. Be a master of humor in class and release your sense of humor at any time.

(16) Wash away your troubles. This is our most traditional way to decompress. Adding a refreshing fragrance to the bathroom at night, turning off your cell phone, completely relaxing in a cozy warm bath, and then having a good sleep will quickly restore your new energy.

(17) Return to the harbor. On the journey of life, home is your shelter from the wind. When you are attacked by bad emotions again, try to integrate yourself into the warmth of your family. While communicating with your family, you will feel the joy of loving and being loved.

(18) cheated alone. Buy yourself a bunch of flowers or a small gift, go to a coffee shop for a cup of strong German coffee, listen to music and chat with some friends you have never met before. Get rid of your own world and know some new worlds, because everyone is a world.

Hope to adopt it as a satisfactory answer!