如何自我调节负面情绪.doc

Everyone will encounter mood swings, and sometimes depression sometimes angry, sometimes nervous sometimes sad. Some people want forever so a few companions, and share your grief and pain, to share the joy and music, but life brings us the truth is often cruel, we sometimes become accustomed to a person, sometimes do not want to be a negative to their love of the people, through their own adjustment makes their own emotions in order to control is often better.认识情绪 Understanding emotions在实现情绪的自我调节的过程中，认识情绪往往是至关重要的，也是保证情绪调节有效性的基础和前提。首先，正确看待情绪的积极与消极面，用大脑思考，做到当局者“不迷”。通过内观、自省了解情绪对于自身正发生在怎么的影响，判断是好是坏，由于情绪的影响往往是双方面的，通过大脑的思考分析，而非用心去看，能够帮助我们更好的认识情绪，把握它的积极面与消极面，避免由情绪直接导致身心的波动。In the implementation of emotional self regulating process, understanding emotions are crucial, is the foundation and precondition to guarantee the validity of the emotion regulation. First of all, the positive and negative face a correct view of emotion, use the brain thinking, do not the authorities game. Through the insight, self understanding emotions for itself is in how to influence, judgement is good or bad, because the emotional impact is often double aspect, through the brain thinking, rather than look for it, and it can help us to better understand the mood, grasp its positive aspect and negative mood, avoid from direct physical and mental fluctuations.了解情绪产生的原因，对症下药方能治本。试着去发现某种负面情绪是怎样产生的：它是何时产生的？它是由谁引发的？它是由什么事件导致的？为什么自己情绪会发生波动？这个情绪持续了多久了？通过一系列的问题，自己发现寻找情绪产生的根源，去看看它值不值得去让自己如此烦恼，它能不能过很快消除。To understand the reason of emotion, the prescription can cure disease. Try to find some negative emotions come about: it is when? It is caused by who? It is caused by what? Why their emotions fluctuate? The emotion and for how long?. Through a series of problems, find the roots of mood to have a look, it is worth to get so upset, it can quickly eliminate.调节情绪 Regulation of emotion1听音乐、看电影1 listen to music, watching movies音乐是一种艺术，一种心境，轻快的音乐可以让我们的心情愉悦，悲伤的音乐可以让我们伤怀。当你心情不好时，可以听一听轻音乐，听一听自然的声音，你会发现，你的心情能愉悦起来。而看电影也是一样的，一部好的电影，可以让我们笑，让我们哭，让我们感动，让我们深思！ 通过音乐或者电影能够带动影响自己本有的情绪，让新的情绪覆盖原有的消极情绪，获得解脱。Music is an art, a kind of mood, light music can make us happy, sad music can make us sad. When your mood is not HERSHEYS, can listen to light music, listen to the sounds of nature, youll find out, your mood will cheer up./ But the movie is the same, a good movie, can make us laugh, let us cry, let us be moved, let us ponder! Through the music or movie can bring the effect of own mood, let the new mood covered by the original negative emotions, liberated.2散步、旅行2 for a walk, travel当我们沉浸在某种情绪中时，我们很难发现外面的世界，发现其他的美好，很难走出自己的局限的空间。出去走走，感受下大自然的美好，通过观察周围身边的事物，或许只是一片树叶，亦或许只是一滴雨露，但是通过你的眼睛，你会发现让自己感动，让自己舒服的景与物，你的消极情绪也会通过注意力的转移不断削弱。When we are immersed in some kind of emotion, it is difficult for us to find the world outside, find other better, it is difficult to come out of their limited space. Go out for a walk, feel the beauty of nature, the observed around the things around us, maybe just a leaf, or perhaps just a drop of rain, but through your eyes, youll find out for myself, make yourself comfortable itineraries, your negative emotions will continue to weaken by the attention of the transfer.3看书Read a Book 3看书是最安静的一种生活，选择自己喜欢的一本书，选择安静的一个角落，品着一杯咖啡或一杯清茶，尝试中让自己身体得到放松。情绪波动时切勿长时间盯着电脑，由于网络繁杂的信息，你只会感觉更加烦躁，情绪更加低落，而书则不同，你需要全身心融入其中，对着一本书，品味一种人生，让自己暂时远离现实社会，寻找属于自己的理想王国，让身心渐渐得到升华。Read a book is a kind of life the most quiet, to choose their own like a book, a corner selection quiet, sipping a cup of Coffee or a cup of tea, try to relax the body. When the mood swings do not long time staring at the computer information network, due to complicated, you will only feel more irritable, the mood more depressed, and the book is different, you need systemic heart into it, to a book, a taste of life, let oneself temporarily away from the real society, seeking the ideal kingdom of their own, let the body and mind gradually sublimate.4运动、洗澡4, take a shower通过运动，例如：慢跑、骑单车 是对抗坏心情的有效方法。运动能够使人变得更加乐观开朗，在运动中能够让自己获得一种释放，即使你是一个不爱运动的人，适当而坚持的运动将会对你的身心产生潜移默化的影响，或许你没怎么发觉，但是你正在变得更加自信更加强大。大汗淋漓后痛快的洗个澡，让水充分浸透冲洗身体，伴随着一个好梦坏心情也将会死在那天的夜里，见不到第二天的太阳。Through sports, for example: jogging, biking is an effective way to fight against bad mood. Exercise can make people become more optimistic and cheerful, to get a release in the movement, even if you are a doesnt love sports, produce influence character by environment effects will be appropriate and adherence to exercise your mind, maybe you havent noticed, but you are more confident and more powerful. A bath a sweat,/ let the water fully soaked flush with the body, with a good dream a bad mood will also die that night, can not see the sun in the second day.5勇敢宣泄5 brave catharsis有时候某种情感会压的你喘不过气来，你会感到痛不欲生，渴望得到解脱，但是是否真的那么无可奈何，或许只是独自承受的时间太长了，身心已经疲惫而难以承受，这是合理的宣泄能够让自己焕然一新，不要把自己藏的太深，也不要独自承受太多，去KTV大声唱歌、去找到地方痛苦的玩一场、大声的哭出了。抛开那些所谓的礼节与约束，让自己痛苦的释放。Sometimes certain emotions will pressure you cant breathe, you will feel hardly wished to live., eager to escape, but does it really feel helpless, perhaps only bear alone for too long a time, mentally exhausted and unbearable, it is reasonable to give vent to allow yourself to take on an altogether new aspect, dont hide yourself too deep, too dont too much to bear, go to KTV sing loudly,/ to find the place of pain, play a loud cry out. Despite those so-called etiquette and restraint, let oneself pain release.6自我催眠6 Self Hypnosis通过“内观”，试图用大脑去让自己发现自己的问题，了解情绪，发现其产生的原因。通过自我的认识思考让自己情绪得到调节，这个过程可以抽象为冥想，通过安静的思考让自己得到释然，同时可以通过音乐，瑜伽等来辅助让自己更加集中注意力，在思考认识中不断让自己得到放松与改善。By insight, trying to use the brain to found their own problems, understanding emotions, find the reas