Say goodbye to stress and restore healthy professional psychology. Proper stress can make people full of motivation, but excessive stress can make people anxious. Everyone is under pressure from life and work to some extent. How to release these pressures has become a compulsory course. Do you know how to say goodbye to stress and restore healthy professional psychology? Let's have a look.

Say goodbye to stress and restore healthy professional psychology 1 mode 1, I want to do it.

Only when a job is completed on time can the boss be satisfied, otherwise painful things will happen. It makes you feel nervous, cramped and walking on thin ice.

Mode 2. They are unfair to me.

It makes you disappointed and depressed.

Mode 3. I'm stuck here. It makes you angry and dissatisfied.

We need to change these three bad thinking patterns. First of all, don't continue to be influenced by this vague sense of destruction, and objectively and realistically estimate what will happen if you don't finish the task on time or get the boss's praise for your shortcomings. The way is to think about whether you and your colleagues will encounter similar situations in the past, be realistic, and be clear and detailed.

How to change all this?

The pattern 1 is "If you don't (finish the task on time perfectly), the boss's reaction may be. But I can handle it. "

When we are tired, we often accuse others of being unfair to ourselves, but this mode of thinking has absolutely no positive significance. Blaming others will not only reduce our pressure, but also make us feel bound and helpless, treat ourselves as victims, be treated unfairly and cheated, and have neither the right nor the ability to choose. No one should take care of you or protect you at work. They are all busy taking care of and protecting themselves. This is a very normal objective fact.

First of all, you can ask yourself: "What measures can I take to change the situation I don't like?" If you can't think of any practical methods, then you are faced with two choices: either adjust yourself to accept this situation or resign and find another job.

If you decide to accept the current work situation, you can put bad ideas.

Mode 2 is changed to "He is doing what he should do, and he has the necessary conditions to do so (his needs and strategies to meet these needs, past successes and failures, worries, attitude towards our relationship), which is why he has done something that makes me miserable."

Mode 3 will make you feel trapped at work. In fact, none of us will be trapped in a certain position. If your colleagues work hard and are unhappy, don't compare each other's situation with yourself irrationally. You can change mode 3 to "I won't be trapped because I always have a way to deal with it."

We can all obviously feel the pressure of work, but how to deal with all kinds of pressure? You need a scientific and meticulous stress management plan to help you avoid various stress factors. Be prepared for stress, which means you can control it better.

Decompression is carried out in the following directions

1. Actively change external stressors. For example, resigning from the current position; Tell the boss directly and clearly that work should not give you too much pressure; Make your life regular; Rearrange your work and life time.

2. Change your mind. For example, after returning to China, I will no longer work and strictly limit my working hours; Be responsible for your own business, not for other people's problems.

3. Changes in physical condition, such as relaxation training and aerobic exercise, ensure adequate sleep.

When designing a decompression plan for ourselves, we should always adhere to the principle of "practicality" and set effective decompression goals. For example, this goal must be clear, detailed and practical, and can be achieved within a period of time. The decompression process can be divided into many small intermediate steps.

Say goodbye to stress and restore healthy professional psychology II. Adjustment of mentality;

I think this is a problem that many people in the workplace will encounter, especially when the work is not very smooth. At this time, we should face the pressure with a positive and optimistic attitude, adjust our mentality and start over.

Communication:

Many things in the workplace can be solved through communication, so you should be good at communication in the workplace, so that you can not only find out the shortcomings in your work and solve them in time, but also dispel some of the stress you are under physically.

Reflect on yourself:

You should reflect on your own shortcomings, find them and solve them, and finally you can reach the peak of your career. When the peak of your career comes, you will find that all kinds of pressures have vanished.

Apply pressure:

When I feel that stress has a certain impact on my daily life, I might as well make an appointment with three or five friends to talk with each other, which is conducive to the dissipation of stress.

Decompression tool:

With the development of science and technology, various decompression tools emerge one after another, and various decompression videos emerge one after another. You can choose a decompression tool that you can accept to release the pressure.

Improve your ability:

Generally speaking, workplace stress is caused by certain problems, most of which are ability problems. You might as well improve your ability, so that you will find that the pressure has disappeared.

Cry:

Many times, crying can release most of your stress, which is why many people in the workplace choose to cry when they go home. After that, life will continue, work will continue, and all the pressure will disappear with tears.

Say goodbye to stress and restore healthy professional psychology 3. Eight simple ways to relieve psychological stress.

Get enough sleep

A survey by the Centers for Disease Control and Prevention found that adequate sleep is not only beneficial to beauty, but also can improve health and relieve psychological stress. The research report of the Institute of Psychology of Clayton University pointed out that people with chronic stress accumulation have short sleep time; People who don't get enough sleep are more prone to stress. To break this vicious circle, we should go to bed as early as possible and ensure adequate sleep time.

sports

Exercise can reduce the secretion of cortisol and help relieve stress. Cortisol is a hormone secreted by the adrenal gland when people feel uneasy, angry or scared, which may damage internal organs after accumulation. In addition, exercise can stimulate the pituitary gland to secrete endorphins, which makes people feel happy and relaxed. The centers for disease control and prevention in the United States recommends doing full-body exercise at least two days a week, or doing aerobic exercise such as brisk walking for two and a half hours a week.

In order to reduce the difficulty, you can also do brisk walking in different periods, such as three times a day, ten minutes each time, five days a week.

Besides, practicing yoga can also relieve stress. A study by Iowa State University found that letting participants soak their feet in ice water made them feel nervous and stressed. The results show that the yoga instructors among the participants are unlikely to have a "fever reaction"-that is, the stress reaction caused by psychological pressure after the body feels external stimuli. This reaction can lead to cardiovascular diseases, asthma, depression and other health problems.

ponder

A large number of studies show that meditation has many benefits, such as relieving stress, lowering blood pressure, preventing the recurrence of depression and so on.

According to the survey of Emory University in Atlanta, correct meditation is to focus on breathing to regulate consciousness, which is helpful for the treatment of attention deficit hyperactivity disorder and other diseases.

laugh heartily

Laughter is also suitable for relieving stress. A study by Loma Linda University in the United States found that after watching comedy movies, the secretion of cortisol and adrenaline will also decrease, while the secretion of endorphins will increase. At the same time, the study of Oxford University also found that laughter can also promote the secretion of endorphins, enhance people's tolerance to pain, and relieve the psychological pressure caused by physical pain.

Worry in a planned way

A study by the University of Pennsylvania found that setting aside 30 minutes for anxiety every day can help relieve psychological stress. The research points out that arranging fixed time to think about the problems that need to be worried, instead of wasting too much time and energy to worry unnecessarily, is more helpful to concentrate on work, study and life, and can effectively reduce psychological pressure.

This can also effectively reduce complaints. A study by the University of Kent in England found that people with perfectionism tendency will only feel more depressed and have greater psychological pressure even if they pour out their troubles to others in the face of difficulties, because they will never be satisfied and complain all the time. Professor basman, a psychologist at the University of Iowa in the United States, also explained this, saying that whether it is perfectionism or not, complaining will only increase psychological stress. Therefore, when encountering difficulties, it is best to take the following three measures to solve them:

1, accept and understand your present situation;

2. Try to laugh at the status quo;

3. Have a positive idea of "where you fall, where you get up".

massage

Studies have proved that massage can relax the body, relieve muscle tension and contribute to the balance of human hormone secretion. Researchers at Cedars-Sinai Medical Center in Los Angeles once gave participants a 45-minute massage, and the results showed that the secretion of cortisol and adrenaline in the participants was significantly reduced.

keep a diary

A survey by the National Institutes of Health shows that keeping a diary can reduce psychological stress. For example, something unhappy happened that day. Writing your feelings in a diary can vent your bad feelings and help analyze the cause and effect. If you insist on doing this, you will be able to understand the pattern of your psychological stress by reviewing your previous diaries in the future, which will help you to take countermeasures in advance in the future.

Hug each other

Oxytocin, also called "hug hormone" or "love hormone", is secreted by neurons in the hypothalamus of the brain. Studies have found that it can relieve anxiety and psychological stress.

2 What diseases can psychological stress lead to?

Physiological diseases caused by psychological stress include coronary atherosclerotic heart disease, paroxysmal tachycardia, arrhythmia, essential hypertension, migraine, essential hypotension, Raynaud's disease and so on. Bronchial asthma, hyperventilation syndrome and nervous cough of respiratory system; Gastroduodenal ulcer of digestive system, anorexia nervosa, nervous vomiting, ulcerative colitis, irritable bowel syndrome, etc. Neurodermatitis, pruritus, alopecia areata, psoriasis, hyperhidrosis, chronic urticaria, eczema, etc. Systemic of the skin; Rheumatoid arthritis of musculoskeletal system, lumbago, myalgia, spasmodic torticollis, writing spasm, etc. Psychosomatic diseases of genitourinary system, such as allergic cystitis, erectile dysfunction, premature ejaculation, hyposexuality, chronic prostatitis, hyposexuality, etc. Psychosomatic diseases of endocrine system, such as hyperthyroidism, diabetes, hypoglycemia, narcolepsy, etc. Psychosomatic diseases of nervous system, such as angioneurotic headache, muscle tension headache, sleep disorder, etc. Gynecological psychosomatic diseases, dysmenorrhea, menstrual disorder, premenstrual tension, functional bleeding, sexual dysfunction, functional infertility, etc. Neurosis after surgical psychosomatic diseases, syndrome after organ transplantation, syndrome after plastic surgery, intestinal adhesion, etc. Psychosomatic diseases in children, such as enuresis, night terrors and stuttering; Ophthalmic psychosomatic diseases, such as primary glaucoma, blepharospasm and amblyopia; Psychosomatic diseases in otolaryngology, Meniere's disease, foreign body sensation in pharynx, etc. Psychosomatic diseases in stomatology, such as idiopathic glossalgia, oral ulcer and temporomandibular joint disorder syndrome.

Psychological diseases closely related to psychological stress include emotional mental disorders, neurosis, stress-related disorders, psychophysiological disorders and other diseases, which are mainly manifested as depression, anxiety, nervousness, anxiety, insomnia, appetite change and weight change, thus affecting work, study and interpersonal relationships.

Physical and psychological diseases caused by psychological stress can exist independently, but they are often combined. That is to say, under the influence of psychological pressure, patients have both clinical manifestations of physical disorders and a series of symptoms of psychological disorders. However, patients and medical staff can attach importance to the manifestations of physical obstacles, but often ignore the existence of psychological obstacles, or even ignore the psychological pressure behind all these manifestations.