How to solve the pressure and bad mood?
1, suggested method
Choosing the right time, consciously using language, action, memory, imagination and various objects in the surrounding environment, and giving yourself positive hints, can eliminate negative emotions, slow down psychological tension, and keep the mind calm and happy. For example, recite famous sayings, recall successful experiences and dress yourself up carefully.
2. Environmental exchange methods
A fixed environment will gradually make people lose interest, which will lead to some psychological problems. A proper change of environment can stimulate people's self-confidence and enterprise. Traveling far away can divert energy, pin emotions and solve the troubles caused by various bad emotions.
3. Plot method
This is a psychological and reasonable response in the psychological defense mechanism. The ancients said, "Let nature take its course." Facing all kinds of negative life events, such as birth, illness, natural disasters and man-made disasters, treating them with a carefree heart can help you reduce a lot of unnecessary pain and have a quiet and happy spiritual world.
4. relaxation method
Choosing an elegant environment, comfortable posture, eliminating distractions, closing your eyes, relaxing your whole body muscles as much as possible, and taking a steady and slow deep breath can really relieve mental tension, depression, anxiety, impatience and fatigue. When inhaling, slowly clench your fists with your hands and slightly bend your wrists. Symptoms of allergic rhinitis After inhaling, hold your breath for a while, then exhale slowly and relax your muscles. Determine the frequency suitable for your repeated breathing.
5. Humorous methods
Humor is the "air conditioner" of psychological environment. When you are frustrated or in an awkward and tense situation, you can use humor to solve the dilemma and keep a balanced attitude. Humor is the lubricant of interpersonal relationship, which can make a heavy mind open-minded and cheerful.
6. Music law
When you feel anxious, depressed and nervous, you might as well listen to music and have a psychological massage. Beautiful melody can adjust your state of mind and change your mood, such as the harmony of butterfly lovers, the cheerfulness of BBK and the quiet whispering in autumn, which will make you relaxed and happy.
7. View method
Reading wonderful books and watching beautiful movies and TV plays can easily arouse happy life experiences, release tension, relieve depression and drive away boredom.
8. Laugh at yourself
This is a psychological defense mechanism beneficial to physical and mental health. When your career, love and marriage are not satisfactory, when you are bothered by unprovoked personal attacks or unfair evaluation, when you are ridiculed because of your physical defects, you might as well use Ah Q's spiritual victory method to laugh at yourself to adjust your unbalanced psychology and create an open-minded and calm psychological atmosphere.
9, catharsis method
Psychologists believe that catharsis is a normal psychological and physiological need of people. When you are sad and depressed, you may wish to talk to your friends; You can also play a sport you like; Or shout loudly in the empty Yuan Ye, which can not only breathe fresh air, but also vent depression.
10, escape method
This is a protective film to protect the psychological environment from erosion. We might as well take evasive measures and pretend to be "confused" on some unprincipled issues, which will undoubtedly improve our psychological endurance and avoid unnecessary mental pain and confusion. With this protective film, you will be in a confused state when you encounter troubles, rather than anxious, and treat the tense events in your life with a calm and peaceful attitude.
What to eat in a bad mood
1, tryptophan
This can only be ingested in food. Once it is successfully absorbed by the human body, it can synthesize a nerve medium called 5- hydroxytryptamine, which can regulate people's nerves well and gradually make people's mood better and calmer.
Food source: Foods rich in tryptophan include fish, chicken, eggs, cheese, oats, bananas, beans and their products. These foods are best eaten with foods with high sugar content, such as vegetables, fruits, rice, noodles, etc., to facilitate the digestion, absorption and utilization of tryptophan.
2. tyrosine
A special substance necessary for maintaining brain function, which can be converted into adrenaline in human body and can improve people's positive attitude.
Food sources: cheese products, citrus, pickled sardines, etc. Eat 30 minutes before breakfast. Adults should supplement 1000 ~ 3000 mg tyrosine daily.
3, vitamin B6
Maintain normal levels of neurotransmitters, including serotonin, dopamine and norepinephrine. After vitamin B6 accumulates in the body to a certain extent, it will produce an "antidepressant" to relieve depression.
Food source: usually eat more foods such as soybeans, oats, walnuts, peanuts and animal livers. Vitamin B6 100 mg should be supplemented at least once a day.
4. Tocopherol
Help brain cells get the oxygen in the blood to the maximum extent, and make brain cells active.
Food sources: malt, soybeans, nuts, vegetable oil and green leafy vegetables.
5. Folic acid
It can improve the level of 5- hydroxytryptamine in the brain and effectively fight depression.
Food source: green leafy vegetables, cauliflower, animal liver, etc. It should be taken with vitamin C.
6, N-3 fatty acid
A survey shows that the dietary supply of N-3 fatty acids of Japanese residents is 1 times higher than that of New Zealand residents, and the incidence of depression is about 60% lower than that of the latter. More encouragingly, for patients with depression who are almost ineffective in taking antidepressants, taking 1 g of N-3 fatty acid every day greatly improves the symptoms, and its effect is 2-4 times that of patients taking placebo.
Food source: the most abundant in marine fish.