Psychological and emotional adjustment and emotional management are very important. People who can manage can keep calm at all times, so as to better deal with emergencies. Losing control of emotions can make people feel scared. Let's share with you the related contents of psychological and emotional adjustment, hoping to help.

Psychological and emotional adjustment 1 (1) breathing relaxation adjustment method

Usually, breathing is done through the mouth and chest, but abdominal breathing is advocated in the breathing relaxation regulation method, which is a method of using the abdomen as the respiratory organ. First of all, find a suitable position to stand or sit well and relax naturally; Secondly, inhale slowly, feel the abdomen bulge slowly when inhaling, and begin to exhale when reaching the maximum; When exhaling, feel the airflow exhaling through the nasal cavity until you feel the front and rear abdomen sticking together.

Relaxation and adjustment are mainly aimed at body muscles and should be used in conjunction with abdominal breathing. The way to relax and adjust the head is to bend the head forward and backward as much as possible, inhale during the lifting process and exhale during the lowering process. You can also relax and adjust around the waist and limbs.

(2) Music adjustment method

Music adjustment method refers to the method of controlling emotional state with the help of music with distinct emotional color.

Many people have this experience: listening to a lullaby, unconsciously entering a sweet dream; After a day of intense study, singing a song will eliminate fatigue. Modern medicine shows that music can regulate the function of nervous system, relieve muscle tension, eliminate fatigue, improve attention, enhance memory, and eliminate negative emotions such as depression, anxiety and tension. If athletes have abnormal emotional performance before the game, such as excessive tension, listening to a piece of light music can often stabilize their emotions. As Kant, a famous German philosopher, said, "Music is a noble and witty entertainment, which enables the human spirit to help the human body and become the healer of the body."

When using music adjustment method, we should choose different music according to different people, time, place and mood. Proper music can often achieve good results.

(3) Reasonable catharsis adjustment methods

Reasonable venting and adjustment is to release one's repressed emotions to the right object and restore calm. When negative passion arises, people will feel unbearable pain. If you force and suppress such emotions too much, it will cause obstacles to consciousness, affect normal psychological activities, and even make people suddenly ill. At this time, if you honestly tell your relatives and friends about your unfairness, pour out your pain and misfortune, or even cry, or write a letter to a distant confidant to tell your difficulties, you can calm your mood. Of course, emotional venting should be reasonable, and attention should be paid to the objects, occasions and ways of venting, which should not exceed the scope of laws and regulations.

(4) Reasonable adjustment methods

Many negative emotions are often caused by lack of understanding or misunderstanding of the truth of the matter. You need to calmly and rationally analyze whether your understanding of things is correct. When you find that things are not what you think, negative emotions will disappear. Narrowness of mind sometimes reinforces negative emotions. When a negative emotion arises, the subject's thoughts will gradually be involved in the whirlpool of this emotion. Worried people are more worried, and angry people are more angry. As for other aspects, they are ignored and excluded. This requires dialectical thinking and multi-faceted and multi-angle thinking. When the positive meaning of things is discovered, negative emotions can be transformed into positive emotions. In addition, we should learn "psychological replacement". When we are angry with others, we should put ourselves in each other's shoes, and maybe we can calm down.

(5) Proposed supervision method

Language has a great suggestive and regulatory effect on emotions. When you are troubled by negative emotions, you can relax your psychological tension through the suggestive function of language, so that negative emotions can be alleviated. For example, when you are angry, you can repeatedly hint yourself with words: "Be patient for a while, so as not to worry for a hundred days." When you are full of complaints, you can use the poem "Complaints are too strong to prevent heartburn, and the scenery should be beautiful" to imply yourself. Practice has proved that this method is quite effective.

(6) sublimation

Turning negative emotions such as pain, resentment and jealousy into positive and beneficial actions, that is, high-level expression, is called sublimation. It is often said that "turning grief into strength". Some people are jealous of their accomplished colleagues, but reason doesn't allow them to express this kind of psychology, so they redouble their efforts and strive hard, and finally surpass their opponents. Many people are in adversity and bear the burden of humiliation, but they are optimistic and enterprising, constantly striving for self-improvement and achieving remarkable results, which is a typical example of sublimation. Sublimation is the highest and best form of regulating negative emotions.

Psychological Emotion Regulation 2 Emotion is our attitude experience about whether objective things meet our own needs.

Emotion is not spontaneous, but caused by objective events. For example, if you are walking downstairs in a residential area, suddenly someone falls on you from upstairs, which may make you angry or dismissive.

Different people or the same person in different places, times and conditions, the same thing may cause different emotions.

Although emotions are caused by objective things, not all objective things can cause emotions. In life, only things that are closely related to us will cause emotions.

In layman's terms, it means "it's not your own business, it's your own emotions."

Because objective things are complicated, their relationship with needs is more complicated, and people's emotions are also complicated and sometimes even contradictory. For example, the intersection of sadness and joy, laughter in crying, and crying in laughter are the portrayal of this ambivalence.

Therefore, the method of emotional regulation can not be used as a universal formula, but only as a reference.

When it comes to emotional adjustment, many people may first think of adjusting negative emotions, but in fact, positive emotions also need to be adjusted.

A large number of facts have proved that emotions have a very significant impact on people's health.

There is a saying in the Yellow Emperor's Neijing health preservation: "Anger hurts the liver, happiness hurts, sadness hurts the lungs, thinking hurts the spleen, and fear hurts the kidney."

Modern physiological research has also proved that negative emotions such as depression, fear, anger and excessive tension will lead to disorder of physiological activities and lead to dysfunction or inhibition of immune system. If you can't return to normal for a long time, it may lead to disease.

Medical scientists at Yale University in the United States have done statistics and found that 76% of patients seek medical treatment because of emotional stress.

Therefore, it is very important to keep us at a moderate level through emotional adjustment.

Emotional regulation refers to the process that individuals manage or change their own emotional state and others' emotions, and it is a process that makes emotions change in physiological reaction, subjective experience and behavior performance through certain strategies and mechanisms.

Emotional adjustment can be divided into the following categories.

First, the regulation of specific emotions.

Specific emotions include all negative emotions and positive emotions. Negative emotions are easy to understand, so I won't explain them here.

In addition to the need to regulate excessive ecstasy, positive emotions also have a negative impact on interpersonal communication.

For example, only when you get a bonus can you not be too happy in front of your colleagues. When you do well in the exam, don't get too excited in front of other students, so as not to cause hostility or other people's emotional changes.

Second, the level of awakening is adjusted.

The adjustment of arousal level refers to the adjustment of individual's emotional arousal level. Successful emotional adjustment means that he can recognize his own emotional level and effectively adjust it to a moderate level.

Third, the adjustment of emotional components.

Emotion consists of three parts: subjective experience, external performance and physiological activation, but the range of emotional adjustment is very wide. In addition to these three components, it also includes cognitive and behavioral activities outside the emotional system.

For example, when the game is tense, you can relax yourself by taking a deep breath. When you earn more money than others, don't be too happy, but control your emotions so that others won't envy you or borrow money from you.

When you are stressed, put aside difficulties and go out for a trip to relax.

How to adjust mood specifically?

First, rational emotional therapy.

According to the theory of emotional cognitive evaluation, people's emotional essence is closely related to our cognitive evaluation of objective events. For example, you just came home from work yesterday and blamed your boyfriend for not cooking. When you came in today, you still saw a cold pot and a cold stove. You were angry and scolded your boyfriend. But afterwards, I learned that today is your birthday and my boyfriend has already booked a meal outside. You are happy and ashamed to know the truth.

Another example: my colleague's manuscript was rejected again and again, and my colleague felt that the leader had a hard time with her, which caused resistance. At this time, you can help him analyze it from an objective point of view. In fact, leaders are responsible for their work and are so strict with their colleagues. Colleagues realized that they were not competent enough, so they accepted the leadership's practice and carefully revised the manuscript.

Albert ellis, an American psychologist and founder of rational emotional therapy, believes that people are both rational and irrational. People's emotions are accompanied by thinking, and it is some unreasonable emotions that cause people's emotional troubles.

Therefore, when we have bad mood, we can adjust our mood by replacing unreasonable thinking mode with reasonable thinking mode.

For example, we often use reason, facts, chicken soup and rational emotional therapy to achieve the same result.

Second, the system desensitization method

Systematic desensitization, also known as mutual desensitization, is the most commonly used behavioral therapy. Its basic principle is to use the good state that individuals are willing to accept to suppress the appearance of bad state.

System desensitization method is divided into three steps:

Step 1: Learn relaxation techniques to put yourself or your helper in a relaxed environment, such as playing games, listening to music, telling jokes and taking a deep breath.

Step 2: Construct a gradient of fear or anxiety, and design a series of fear situations according to the object of fear. These situations need to form a gradient from weak to strong. Let the receiver overcome the weakest fear first, such as climbing stairs, and then slowly rise to the highest fear.

Simply put, it is like playing a game, from simple to difficult, so that after a successful experience, the recipient feels that he can cope, thus increasing his self-confidence in coping with the advanced fear behind him.

For example, design the following fear gradient for an elevator phobia.

1, outside the building

2. Go to the entrance of the building and hear the elevator.

3. Do you see the elevator?

Step 4 approach the elevator

5. The elevator door is open.

Step 6 walk into the elevator

7, when a person, close the elevator door

8. Adapt to the terrible sound in the elevator.

9. Experience elevator lift

Step 3: Implement the system desensitization method. There are two desensitization methods: imagination desensitization and reality desensitization.

Imagine the steps of desensitization: completely relax yourself or your helper. Imagine according to the designed fear gradient. If there is no fear after imagination, enter the next gradient. If you have fear, you need to relax and practice repeatedly until you no longer show fear.

The remaining fear gradients are operated in the above manner until all fear gradients are free of fear.

The simple understanding of realistic desensitization is to imagine the actual operation of desensitization. For example, if you are afraid of dogs, you can look at the pictures of dogs first, then touch the plush toy dogs, and finally touch the real puppies. Each stimulus situation lasts about 15-30 minutes. Until all the fear gradients are free of fear.

Third, the expression breathing regulation method

When emotions arise, on the one hand, it can cause a series of physiological changes, on the other hand, it can also cause changes in external expressions such as face and posture.

For example, when people are happy, they will be all smiles, when they are in a heavy mood, they will be depressed and their muscles will be slack. Internal emotions are closely related to external emotions, and they can consciously change their external expressions to adjust their emotions.

Specific practices:

When you are nervous, you can massage your facial muscles to relax them. Don't gnash your teeth and clench your fist. At the same time, you can also look in the mirror, smile and try to get yourself out of anxiety and depression.

You can also adjust your nervousness through breathing adjustment. Besides taking deep breaths, we can also count the number of breaths in our mind.

Fourth, simple and easy emotional adjustment methods.

1, attention transfer regulation method: For example, when it is sad to break up, we can shift our attention to work or study, fall asleep when we are tired, and have no time to think about breaking up.

2, activity regulation method: the nerve impulse between the brain and the muscle is bidirectional conduction, that is to say, nerve excitement can be transmitted from the brain to the muscle, and from the muscle to the brain.

Activity regulation is to control one's emotions with different speed, intensity, amplitude, direction and rhythm. For example, when the mood is too tense, use low-intensity, large-scale and slow-paced action exercises to reduce the emotional excitement; When you are depressed, you can use small-amplitude, high-intensity, fast-paced and fast-paced action exercises to improve your emotional excitement.

In other words, when we are excited, our muscles will relax and slow down. When depressed, muscle movements are intense and rapid.

3. Music adjustment method: Research shows that music can adjust the activity of human nervous system, effectively eliminate fatigue, relieve tension, improve physical and mental state and enhance memory.

The most important thing when using music adjustment method is the choice of music. Cheerful music can increase the strength of human muscles, slow and harmonious music can balance people's breathing, and beautiful music can adjust people's brains and help eliminate fatigue.

For example, when you feel depressed and depressed, listening to Beethoven's Destiny may cheer you up. When you are tired, listen to the moonlight on the spring river and the flowing water in the mountains. Can let you relax in the natural sound.

In addition, we can also change our mood through music, such as listening to rock music when we are angry, venting our emotions with a strong rhythm, and then switching to music we like to listen to when our mood is stable. And from low to cheerful transition, and finally achieve the purpose of music to adjust emotions.

4. Representation adjustment method: Representation adjustment method refers to recalling various pictures in the brain to adjust emotions. For example, when you are in a mood with your partner, just think back to the picture of the two of you being happy together, think about each other's kindness to you, and think about his excellent places, and you will be more likely to forgive each other and make up.

When you are nervous, present a very comfortable environment in your mind and put yourself in it. For example, imagine yourself walking in a beautiful spring field.

When using the representation adjustment method, the imaginary environment should be an environment that you have experienced and have rich experience.

5. Suggestive adjustment method: Suggestive adjustment method is a method of exerting influence on psychological activities by using language, gestures, expressions and other signs.

Hints are divided into self-suggestion and others' suggestion. Language suggestion is skillful. When hinting, we should use positive language instead of negative language, such as "I am calm and full of energy", rather than negative language such as "I am not nervous and I am not tired".

There are many ways to adjust emotions, and everyone adapts in different ways. You can choose one or more methods according to your own personality characteristics to consciously adjust and improve your own or others' emotional state.

Psychological and emotional adjustment 3 First, count from 1 silently to 10 before you want to get angry.

Most of the time, whether we are angry or not is a matter of an instant. If you can suppress the fire you want to get angry at that moment, you may not get angry. If we can count silently at this time, when you count from 1 to 10, there is a time period. You will give yourself a step, during which you will have the opportunity to ask yourself: "Is this worth my anger?" What is the price of being angry? I'm angry. Can I solve the problem? "After the brain turns, if the answer is no, it will give up the idea of getting angry. So, when you want to get angry, you might as well try this method.

Second, when the bad mood comes, you might as well take a walk to broaden your horizons!

I have a habit, whenever I am in a bad mood, I will go to a place with a broad vision to stop and go. Whenever I go to these places, I will come up with many questions. When I am in a bad mood, don't shut myself in a small room, let alone turn off the light. You know, the heart is inherently bad, and it is even worse not to let sunshine and fresh air in. Look at the vast land, the vast grassland and the romantic sea, and things that can't be figured out will always be figured out, so when you are in a bad mood, you might as well try this method, which is really useful!

Third, learn to think positively when encountering bad things!

Many times, our bad mood is not given by others, and the main reason for our bad mood is ourselves. Don't scare yourself whenever something bad happens. For example, many people go to the hospital for physical examination, which is a very routine physical examination. But before the medical report came out, I was worried about myself, afraid that I was seriously ill. At this time, we actually need to relax our mentality and think about things in a positive way, so as not to cause bad emotions.

Ms. Wang is an example. A while ago, she always suspected that her husband had a new lover. So she began to doubt her husband. During that time, she often got up in the middle of the night to peek at her husband's opportunities. Fascinate yourself. Later, her husband found out and told her that she really loved her and wouldn't do anything wrong to her. Then take the initiative to hand over your mobile phone to her. Later, she learned that her husband had been saving money, because their wedding anniversary was coming, and he was saving money to buy her a gift.

Therefore, it is often our thoughts that cause us to have bad emotions. When we encounter unpleasant things, we must learn to think on the bright side, and don't think there foolishly.

Fourth, a hundred rivers, tolerance! Learning tolerance can make us open-minded!

Some people haggle over every ounce in front of some small things, without considering the feelings of others at all. In fact, this not only makes others feel uncomfortable, but also closes their hearts. When we look at problems, we should learn to look in a broader direction. Only by learning to be tolerant can we be truly released. Never embarrass yourself. Therefore, when we are in trouble, we must learn to be lenient with others, so that we can be free!

Fifth, learn to put yourself in the other person's shoes, so that you can look at your heart!

Many people will always encounter problems of one kind or another in the process of interacting with others. When contradictions accumulate to a certain extent, they will intensify. However, how to resolve contradictions, unlock each other's hearts and prevent bad emotions from affecting each other's lives? Of course, learn to put yourself in each other's shoes. Only those who always know how to put themselves in their shoes can do it. Just think, people's hearts are all flesh. If you can show your concern, how can others give you a hard time? Therefore, it is very important to understand empathy, which is directly related to your mood in interpersonal communication!

Sixth, nothing to calm down and read!

Reading is a very good thing, and many times we can make our hearts more calm by reading. At the same time, you can cultivate your own sentiment and enrich your internal strength. People who study for a long time are hard to get angry, because their inner cultivation is constantly improving. Some small things can be faced with indifference, so that big things can be reduced and small things can be reduced! So, read more books if you have nothing to do!