In a bad mood, eat more bananas.

20 sentences worth listening to

Six ways to relieve mental fatigue

Self - encouragement

Ways to eliminate spiritual loneliness

Seriously talk about breaking up

Psychological defect exercise prescription

Psychological adjustment of blushing.

Introduction to psychology books

Understand that the other person is not expressing meaning, smile.

1. Dietary nutrition and mental health

After decades of research, psychologists and nutritionists have found that people's psychological and emotional state is greatly influenced by food factors. An American scientist has found that foods with high sugar content can relieve depression, tension and irritability, and its effect may be better than the vasoconstrictor "5- hydroxytryptamine" in the body. Hey? Hey? What's the problem? What's the problem? Gu said wood? What is the selection of pure bass?

German nutritionist Falk? Professor Padel's research found that fresh bananas contain substances that can help the brain produce "5- hydroxytryptamine". This substance is similar to a chemical "messenger", which can send signals to the nerve endings of the brain, making people feel peaceful and happy. If you encounter problems, overthinking or nervousness, and even lead to serious insomnia, you may wish to eat bananas and drink skim milk or porridge with honey before going to bed. These sweet and delicious foods will help you sleep smoothly and more stably.

No matter men, women and children, when the psychological pressure is too great and the mood is bad, the vitamin C consumed in the body will be 8 times more than usual. At this time, you might as well eat more fresh fruits and vegetables with high vitamin C content, or take vitamin C tablets properly, which will help to eliminate mental disorders and improve your mood.

Foods rich in vitamin B, such as coarse flour products, whole grains, yeast for brewing beer, animal liver, fruits, etc., also have obvious effects on correcting bad mood, depression and depression.

Especially among B vitamins, nicotinic acid can relieve anxiety, fatigue, insomnia and headache.

When a nameless fire hits your heart and you want to lose your temper for no reason, if you can eat some foods rich in calcium as soon as possible, such as milk, cheese, dried fish, shrimp skin, etc., or directly take calcium tablets that are easily absorbed by the intestines, it won't be long before you feel that your temper will gradually get better. If a person wants to control bad emotions and maintain a healthy mental and psychological state, he should not only strengthen his study, pay attention to self-cultivation and maintain harmonious and good interpersonal relationships, but also be good at choosing meals that can improve depression, so that healthy food can help you change your mood and eliminate psychological obstacles. Especially for the elderly who are more prone to menopausal depression, paying attention to diet therapy can help them get rid of depression and enable them to spend their old age better.

2. German psychologists found that if you are in a bad mood, eat more bananas.

German nutritional psychologists have found that happy emotions are related to a substance called serotonin in the brain, and bananas contain this substance, which can help the brain produce serotonin. This substance can not only make people feel happy and peaceful, but also relieve pain and greatly reduce hormones that cause people to feel bad.

Therefore, manic-depressive patients and other people in a bad mood should eat more bananas to make the brain produce enough 5- hydroxytryptamine, thus reducing the degree of pessimism and depression, and even making the bad mood disappear naturally.

3, 20 sentences worth listening to

1, remember what should be remembered and forget what should be forgotten. Change what can be changed and accept what cannot be changed.

Apart from tears, time is the only thing that can wash away everything. The longer the time, the weaker the conflict, just like tea that is constantly diluted.

Complaining is the greatest sacrifice that God can get from human beings, and it is also the most sincere part of human prayer.

4. The price of wisdom is contradiction. This is a joke about life in the outlook on life.

5. Girls in the world always think they are proud princesses (except a few extremely ugly and intelligent girls).

If the enemy makes you angry, it means that you are not sure to defeat him.

7. If a friend makes you angry, you still care about his friendship.

8. Ling Huchong said: "Some things are beyond our control, so we must control ourselves."

9. I don't know if what I am doing now is right or wrong, but I didn't know this until I finally died of old age. So what I can do now is to try my best to do everything well and then wait to die of old age.

10, maybe some people are hateful and some people are mean. And when I put myself in his imagination, I realized that he was more pitiful than me. So please forgive all the people you have met, good and bad.

1 1. The fish said to the water, you can't see my tears because I am in the water. Water says I can feel your tears because you are in my heart.

12, happiness should be accompanied by sadness, and the rain will clear up. If rain remains after rain and sorrow remains after sorrow, please let us face this parting frankly. Smile to find an impossible you!

13, death teaches everything, just like the results announced after the exam-although it suddenly dawned, it was too late!

14, when you were born, you were crying and people around you were laughing; When you died, you were laughing and everyone around you was crying! Everything is reincarnation! We are all in samsara.

15, there are few women that men think are suitable for them before marriage, but many women that are suitable for them after marriage.

16, everyone has potential energy, but it is easy: it is covered by habit, blurred by time and consumed by inertia.

17, in life, people keep leaving or entering. So, what you see, what you can't see; Remember, forget. In life, there are gains and losses. Therefore, the invisible see; Forgot, remember. However, does invisibility mean non-existence? Remember, will it never disappear?

19, I don't think about whether I can succeed or not. Since I chose the distance, I only care about hardships; I don't think about whether there will be cold wind and rain behind me. Since the goal is the horizon, all I can leave to the world is the back.

20. Regret is an emotion that consumes the spirit. Regret is a bigger loss than loss and a bigger mistake than mistake. So don't regret. May there be nothing in your heart and there will always be good times on earth.

4. Six ways to relieve mental fatigue

Psychotherapists tell us that there are actually two kinds of fatigue, one is called "physical fatigue" and the other is called "mental fatigue". Psychology calls the former physical fatigue and the latter psychological fatigue. Psychological fatigue is different from physical fatigue, and physical fatigue is mostly subjective experience, which is not entirely a reflection of the changes of objective physiological indicators.

How can we effectively prevent and eliminate psychological fatigue?

Take some "stimulants"

Have you ever had such an experience in your life? Although I am determined to work hard, I am making unremitting efforts. But after a period of time, either because my efforts were ineffective or I encountered difficulties and setbacks, I lost my enthusiasm for continuing my efforts and fell into a bad state of physical and mental exhaustion. "I have worked hard, but the boss is still not satisfied. Promotion is beyond my power ... "

You know, a car can't just refuel once and drive forever. Similarly, in the process of life struggle, you need to constantly cheer yourself up in order to keep the momentum of progress.

It has been said that watching the tide at the seaside is a good way to stimulate "fighting spirit". Watching the waves struggle with rocks and listening to the rough waves, you will definitely feel the vastness of the sea, thus having a magnificent heart. When you are at the bottom of your life and feel physically and mentally exhausted, you might as well sing a magnificent song, read an impassioned poem, read a shocking article, or climb high and look far, or watch the tide of the sea. No matter what path you take, as long as you can cheer yourself up, it's OK.

Do what you like.

When you feel tired, don't always look for physical reasons, but want to have a rest or take some tonic. At this time, you should carefully analyze whether there is a psychological problem. If you lack enthusiasm for life, lack interest in doing things, and can't keep your attention and love for nature, art, beauty and other things, then your life will lose its color day by day, and fatigue will come to you and you will never leave. A psychologist put it well: "Many people don't realize the role of emotions when they are extremely tired. They just complain about fatigue and don't pay attention to whether they have indifference and negative emotions. " When you are in a happy mood and have a positive attitude, you often don't feel tired. When you live and do things negatively, and unhappy emotions cannot be expressed publicly, it is easy to turn into a state of psychological fatigue.

Don't try to be a workaholic.

Some people are smart enough to finish the task, but they are tired of life and even tend to avoid studying and working. This situation is called overwork inhibition, and the inducement is mental stress and overwork. One of the biggest characteristics of job depression is that once the nature of these people's work changes, the symptoms will soon disappear.

Psychologists abroad have done an experiment in which subjects are required to draw lines continuously in the form of ⅲ ⅱ ⅲ ⅱ. As a result, the quality of line drawing is getting worse and worse after a period of time. After a few hours, the subjects generally reached the point where they could not draw any more. But at this time, as long as the examiner says "it's over after painting this page", their line drawing ability will be magically restored immediately.

So don't engage in a single activity for a long time. For heavy and long-term tasks, we should carry out them in stages, and then transfer to other activities of different nature after a period of time to adjust our mentality and re-stimulate the vitality of work, study and life.

Don't let your mind overdraw.

I want to take the postgraduate entrance examination, but I am worried that the leaders will not support me, and I am also worried that I will be ridiculed by my colleagues. I want to have a good relationship with the leader, but I am worried that others will say that I am flattering; I want to chat and joke with my colleagues, but I am afraid I am not serious enough. I want to go to the movies on weekends. First, I'm worried that I can't buy tickets for nothing, and second, I'm afraid that the movie won't look good and it will waste time. Go for an outing with everyone, and worry about the bad weather and bad roads before leaving; Driving on the road by car, worrying about eating badly and living badly; The car was caught in a traffic jam on the road, so I looked at my watch frequently in a hurry, for fear of any change. ...

Almost all of the above psychological activities are extra expenses. Many worries are unnecessary, and many anxieties are useless. People who live very tired like this, as long as they calm down and think about it, will find their unnecessary extra psychological expenses. Therefore, for what we can't do and can't change, it is better to accept it as calmly as watching a sunset.

A tree in the house

What should we do about what we don't like to do but have to do? If we can change the form and inject some lively and interesting ingredients, our psychological feelings will be very different. If you don't believe me, look at the Happy Laundry written by a young woman named Lily:

"Washing clothes is a pleasure for me. Warm hot water is sprinkled with fragrant washing powder, and glistening snow foam immediately flies and fills your hands and arms round and round. Just like lovers caressing you gently and stepping on this pile of snow, if the recorder happens to be rumba at this moment, then you should step on it hard, twist your body, straighten your stomach, throw your hips out and work hard! After completing six beats, it is a feeling I have never felt before. If the environment is suitable, you can also remove the shackles and rub a lot of snow on your neck, arms and body, then aim the hose at yourself and spray it from head to toe. When you wring out the washed clothes one by one and sing "Please come with me", you will find that this small bathroom, coupled with the flow of water, makes your singing have a particularly beautiful effect. At this moment, you are the happiest woman in the world, smarter than those women who don't like to wash men's clothes 100 times! "

"charge yourself"

Physical exercise is a way to keep people in a good state of mind. During exercise, the brain releases a substance called endorphin, which makes people feel relaxed and happy. Physical exercise can also make people have a sense of self-control and transcendence, so after you engage in your favorite sports, you will definitely devote yourself to your new work and study life.

According to the records of traditional Chinese medicine, Laogong point has existed since ancient times, and it is an acupuncture point for health care "heart". Laogong point is located in the middle depression of the palm, which is the point of pericardium meridian of hand Jueyin. The pericardium is controlled by the autonomic nervous system. Once people fall into nervous mental fatigue, the function of pericardium meridian will be disordered, which will lead to systemic autonomic nerve disorder. Pressing Laogong point with the contralateral thumb often helps to eliminate psychological fatigue.

In addition, the flowers of lemon, chrysanthemum, osmanthus and olive have the functions of refreshing the brain and eliminating fatigue, so they can be used in work and living space.

Step 5 encourage yourself

I often tell people that the saddest thing about growing up is that when you grow up and encounter setbacks, no one will comfort you and encourage you to stand up and start over, and when you achieve something, no one will praise you and encourage you to make great achievements again. In other words, the only driving force behind you is yourself, so you must learn the art of self-encouragement.

Zhou Wen, a person who doesn't know how to encourage himself at all, will severely condemn and punish himself when he does something wrong or encounters setbacks, and won't let himself do what he likes on weekdays: when he achieves something, he will take it for granted, won't reward himself and won't make himself happy. Over time, Zhou became prone to depression and his mood was often low. He feels that life is meaningless and he can't see the value of his existence at all. The way I help Zhou is to teach him self-encouragement.

The purpose of self-encouragement is as follows:

(1) You are your own patron saint.

Although there may be many people around you who care about you and are willing to support you, their existence may not be permanent. So you can't rely on them to take care of your emotional needs. Basically, you must learn to take care of yourself.

(2) Licking injury

When an animal is injured, it will lick the wound with its tongue, giving itself time to recover and regain its glory. When you encounter setbacks, it is also a kind of injury, so you also need to learn to lick the injury.

The most important feeling when you are sad is self-pity. What you should do is to comfort yourself and encourage yourself to say, "You will be fine!" " "

Bruising takes time and cannot be rushed. But don't give yourself too long time to do it, or self-pity will grow unconsciously. How much time is correct? Of course, it depends on the severity of the injury, but a fairly accurate test is like this. When you find that you can enjoy life again, your injury may be over.

(3) Review before doing it

After the wound has healed, it is time to review the gains and losses, mistakes, remaining resources and plan to come again. The way to encourage yourself is to say to yourself, "Dude, you've had enough rest. Will you try again?"

You should treat yourself like an old friend who has recovered from illness: be patient with yourself, let yourself recover your previous enthusiasm step by step, and say something to yourself every step forward; "Dude, well done! Keep working hard! "

(d) encouraging success

The word "success" has a broad definition. Completing the Arctic expedition alone is a successful performance, and it is also an achievement to spend a good day. Both of these "successes" deserve your appreciation.

Personally, if I can finish a day's work according to the original working procedure, I will say to myself before going to bed, "You really spared no effort today." This kind of self-encouragement is very useful to me. I will wake up the next day full of energy and devote myself to my work, because I hope to praise myself again in the evening!

When you make progress, self-encouragement can provide him with abundant motivation, so that you can break through many obstacles and become a successful city warrior.

6. Ways to eliminate spiritual loneliness

The way to overcome loneliness is to grow up, accept it and face the reality. But if you are really lonely and don't know what to do, but you are not used to telling others, why not consider the following suggestions:

Find something to do: doing what you like and what you want will help you get rid of loneliness. When you devote yourself wholeheartedly to what you like, you can naturally forget everything, and there is no extra room for you to sigh loneliness and helplessness. Running slowly, writing, making small crafts and even playing the piano; The most important thing is what you love. Secondly, you can meet other like-minded friends; And share your likes and dislikes and feelings with others.

Return to Nature: Nature is known as the home of human soul. In the embrace of nature, the mind is calm, stable, harmonious and happy. Walking, jogging or cycling in the park in your spare time can drive away all the anger; Reinjection of new vitality.

Don't overwork: eight hours from nine to five may still not be enough. Overtime will increase your heavy workload, but don't overdo it. Everything is enough. Overworking will only aggravate your loneliness! So many people just bury themselves in their work all day. Over time, reducing the time spent with others will only aggravate your loneliness.

Work is not a good way to escape. Other better ways are: going to the theatre, listening to concerts, gathering with friends, and facing loneliness positively!

The power of consanguinity: If you live near the home of your parents, siblings or close relatives, remember to seize the opportunity and visit frequently. Because after all, you have the same background, history and blood, and your family will always stand by you and support you.

Helping others is the foundation: there are thousands of people in the world who need your sympathetic hand. In addition to financial support, their hearts also need the care of others. Choosing a suitable time plan and participating in various voluntary services will help you stop being too obsessed with loneliness.

Fountain of vitality: Exercise contributes to physical and mental development, and it is even more wonderful to drive away depression. Swimming in the nearby swimming pool or playing ball for an hour can make you feel comfortable physically and mentally and help you stay healthy.

7. Seriously talk about breaking up.

On the road of love, it won't always be Ma Pingchuan, and many people will experience lovelorn love. Losing love is not necessarily a bad thing. It may help you avoid future tragedies and more pains, and make you have a clearer understanding of yourself, which will play a positive role in your life. The treatment of lovelorn is also a meaningful learning process. When love is gone, how should we break up? The following ten items are for your reference.

First, you should realize that heartbreak is inevitable when you are lovelorn. Especially men, don't deny and suppress their emotions. It is often said that "a man is a gentleman, bleeding without tears" is actually because men are not easy to face their own failures and should not cry when they should cry. Some people have been tortured by feelings for a long time and wasted their lives. You will cry happily when you are lovelorn. This kind of sadness needs some time and measures to deal with.

Second, before breaking up, you should think carefully and try to give the other party some signals of preparation, so that the other party has enough time to adapt psychologically and participate in the decision. But it is unfair for the other party to announce unilaterally.

Third, in consideration of the other person's feelings and dignity, say sincerely and specifically why you want to break up. But don't use a critical attitude, don't pick out all the faults of the other party, such as "you are not manly" and "I can't stand girls being so subjective and talking so fiercely." When breaking up, we should still respect and understand each other.

Fourth, since you have made a decision, don't go back on your word and procrastinate. People like to say, "We can still be friends." This will prolong the pain and reflect their indecision and immaturity.

5. The passive party should not be impulsive. If "self-esteem" is too high, we must retaliate and demonstrate. The next day, you must find a better one, which everyone pursues, indicating that you are not injured. In fact, this is naive, useless, and will only bring more harm to yourself.

Sixth, the passive party must not feel inferior because of this. Lovelorn is just a failure in life. Don't generalize and totally deny yourself. When you are hurt emotionally, it is easy to give up.

Seven, it is best not to meet at the beginning of the breakup. Ordinary emotions are easily provoked. If you take the initiative to find opportunities to "meet" each other, it will be too painful for you.

Eight, short-term retirement behavior is acceptable. For example, if you are the head of a student organization and feel exhausted after falling in love, you can tell your friends that you can't come back for two or three weeks. We should admit that in the great emotional trauma, we need to rest and calm down. But you can't retire for long. You should adjust your mood as soon as possible and stand up again.

Nine, men and women can break up, not only one party takes the initiative.

If you can't handle it, don't insist. You can find friends, teachers, psychological counseling and anyone. Don't let troubles and pains consume your life for a long time.

8. Exercise prescription for psychological defects

In real life, between the two extremes of mental health and mental illness, there are still a large number of people with psychological defects, who often cannot maintain the psychological adjustment ability of normal people. Targeted physical exercise is an effective psychological training method to cultivate a sound personality. However, the selected physical exercise programs should be targeted.

1. Lonely, eccentric, unsociable, unaccustomed to interacting with peers-choose collective events such as football, basketball, volleyball, relay running, tug of war, etc. Insisting on participating in these group exercises will help you gradually adapt to the communication with your peers and love the group.

Second, shy, timid, easy to blush, afraid of embarrassment-participate in swimming, skating, skiing, boxing, wrestling, single parallel bars, vault, balance beam and other projects. These activities require people to constantly overcome all kinds of timidity such as fear, fall and pain, and overcome difficulties with a brave and fearless spirit.

Indecision-participate in sports activities such as table tennis, tennis, badminton, boxing, motorcycle, hurdles, high jump, long jump and fencing. In the face of these projects, any hesitation or hesitation will delay the opportunity and lead to failure.

Fourth, things are easy to be impatient and impulsive-take part in slow and lasting events such as playing chess, playing Tai Ji Chuan, jogging, swimming on foot for a long distance, riding a bike, shooting, etc. This kind of physical activity can help you regulate nerve activity and enhance your self-control ability.

Five, things are too tense, easy to play abnormal (such as exams)-to participate in open and fierce sports competitions, especially football, basketball, volleyball and other events. Because the situation on the field is changeable and the competition is fierce, only by calmly dealing with it can we gain an advantage? "Battle-hardened, he won't be too nervous.

6. Be conceited and brave-choose some difficult and complicated technical activities, such as diving, gymnastics, marathon and rhythmic gymnastics. You can also find some opponents who are more powerful than yourself to play chess, table tennis or badminton, and constantly remind yourself that "there are mountains outside the mountains."

The training form to make up for psychological defects is not ordinary sports training and entertainment games, but must have certain intensity, quality and time requirements. Exercise time is about 30 minutes at a time, and the amount of exercise is from small to large, step by step, with three months as a cycle and generally two cycles. Attention should be paid to the indications and contraindications of exercise, and accidents should be prevented at the same time.

9. Psychological adjustment to people's blushing.

It is unbearable to blush in front of people when you step into society. In fact, I know there is nothing to be afraid of, and I want to change myself and communicate freely with others, but I just can't. Sometimes when I talk to people I don't know very well, I feel "Gordon" in my heart, my heart beats faster and my blood rushes straight to my face. I don't want to say my embarrassment, but I also call others inexplicable, and I am often laughed at by others, which makes me scared when I associate with people, and I dare not associate with people. However, they are eager to communicate with others. In their body, they often experience two different self-wars: one is shyness, cowardice and lack of self-confidence, and the other is forcing themselves to change themselves. So I feel that life is really too heavy and tired.

This is a mental illness called acrophobia.

Everyone will feel nervous or excited when interacting with unfamiliar or more important people, which will cause sympathetic nerve excitement and increase the secretion of catecholamine such as norepinephrine, thus making people's heart beat faster and capillaries dilate, that is, blush. This is a normal reaction in interpersonal communication, and it will become accustomed to it over time. However, due to your lack of self-confidence, you pay special attention to the evaluation of others and your performance in front of others, so that you are particularly concerned about blushing. I'm afraid people will say you because of this, and I don't want to blush, but I can't get rid of it. Seeing people blush becomes your heart disease. Before you associate with people, you are worried that you will blush. When dealing with people, you will seriously experience whether you have blushed. Over time, the corresponding areas of the brain will form a sense of excitement. As soon as you enter the environment of communication with people, you will feel hot on your face and anxious inside. Coupled with other people's comments or ridicule, you will be more nervous and afraid to meet people, thus forming acrophobia.

Erythrophobia can be treated. First of all, you should take a natural attitude towards blushing, allow it to appear and exist, don't resist, don't suppress, don't hide, don't worry and worry about blushing, so as to eliminate the tension and worry caused by blushing and interrupt the vicious circle caused by it.

Secondly, we should exercise our self-confidence. Most people who blush easily in front of others lack self-confidence and have an inferiority complex. Therefore, strengthening the cultivation of self-confidence and overcoming inferiority complex can play a fundamental role.

We should change the way of thinking that we only see our own shortcomings and compare our own shortcomings with the advantages of others. Conversely, we should always think about our strengths or advantages, compare our strengths with others' weaknesses, and gradually change our views on ourselves. While changing your view of yourself, turn your attention to the activities that you are interested in and can best reflect your talents. Find something easy and sure to finish first, and you will have a little happiness after success. When you are finished, you will determine your next goal in the same way. In this way, every time you succeed, you will strengthen your self-confidence, and gradually your self-confidence will become stronger and stronger.

Fingers are long and short, and people can't be perfect. People's value is mainly reflected in exerting their potential as much as possible through their own efforts. Take shortcomings, failures and ridicule of others as a common thing, take it as a driving force to improve yourself, have your own views on other people's evaluation and discussion, and do "correct what you have, and encourage what you don't have" without being influenced by people's words.

People will feel inferior because they find themselves inferior to others through comparison and introspection. And success also requires some knowledge and ability. Therefore, if a person wants to finally overcome his inferiority complex, he must face up to his own shortcomings while building self-confidence, enrich his knowledge and experience by learning more and doing more, and learn the methods and skills of interacting with others.

In addition, psychological training can help overcome it. The specific method is as follows:

Step 1: List all kinds of scenes that can make you blush in order from light to heavy, copy them to different cards, put the scenes that won't make you blush in front, put the scenes that make you blush in the back, and arrange the cards in order.

Step 2: Do relaxation training. The method is to sit in a comfortable seat and take deep breaths regularly to relax the whole body. After relaxing, take out the first card in the above series and imagine the scene above. The more vivid the imagination, the better the image.

Step 3: If you feel a little uneasy and blushing, stop imagining, take a deep breath and let yourself relax again. After completely relaxing, re-imagine the scene of failure just now. If anxiety and blushing appear again, stop and relax, and so on, until the scene on the card won't make you feel uneasy and blushing again.

Step 4: Continue to the next scene (the next card) that makes you more uneasy and blushing in the same way. Note that every time you enter the imagination of the next card, you should take it as the standard that you no longer feel uneasy and blush when you imagine the last card, otherwise you may not be able to enter the next stage.

Step 5: When you imagine the most disturbing and blushing scene, and you don't feel blushing, you can do the field exercises in the order from light to heavy. If you feel uneasy and blushing at the scene, you can also take a deep breath and relax to fight it until you stop blushing and continue the next exercise.