1. What is emotional control
Emotional control is a process in which individuals manage and change their own or others' emotions. In this process, through certain strategies and mechanisms, emotions change in physiological activities, subjective experiences, facial expressions and behaviors. Mainly includes:
(1) the control of specific emotions, including the control of positive and negative emotions. When talking about emotional control, people usually think of the control of negative emotions. For example, when a major case with serious social impact is not solved for a long time, when it comes to a deadlock, the police are prone to impatience, anxiety and other emotions. At this time, they actively think about some happy things, temporarily divert their attention, and then rethink when their emotions are stable. In fact, positive emotions also need to be controlled in some cases. For example, after solving a case, it may not be absolutely fair to be rewarded for meritorious service. The comrades who won the prize should pay attention to the feelings of other comrades, and should not blindly express their own joy and ignore the feelings of others and affect their emotions.
(2) the control of awakening level. Generally speaking, it is mainly to control the excessive arousal level and strong emotional experience, but also to control some lower-intensity emotions. Successful emotional control is to manage emotional experience and behavior to make it at a moderate level. You can't be depressed all day because you work too hard and tired, and the social order is not good at the moment. You can't be too excited because you have solved major cases and won awards for meritorious service.
(3) control of emotional components. It includes not only all parts of the emotional system, but also cognition and behavior outside the emotional system. The control of emotional system mainly refers to the adjustment of emotional physiological response, subjective experience and expressive behavior, such as leaving the situation to make yourself happy when experiencing pain; When you are too happy, cover up and control your movements and expressions. In addition, there are emotional style control and dynamic control, such as adjusting the intensity, scope, instability, incubation period, starting time, emotional recovery and persistence. Emotional control requires individual efforts and conscious operation.
Second, the police's methods to control emotions
Emotion is a double-edged sword, and the key is whether it is moderate or not. Moderate emotions will bring us a bright mood and positive and effective actions, while excessive emotions will often make us trapped for a long time. Cultivating healthy emotions and keeping them stable and moderate is one of the goals of police mental health.
The control of emotions means the attention, guidance and adjustment of emotions. The control of emotions focuses on positive and reasonable persuasion. In this regard, we emphasize three points: First, we must learn to express our emotions. Emotions need to be expressed. Good emotions should be shared with others, and bad emotions should be shared with others, which helps us to increase our sensitivity to emotions and deepen our self-awareness and grasp. The expression of negative emotions is particularly important, which not only helps us to ease the tension at that time, but also avoids the backlog of bad emotions. The expression of negative emotions should pay attention to a principle: talk about things, not people. Second, we must learn to guide excessive emotions. Any emotion has its adaptive value, as long as it is moderate. Once you have an excessive emotional reaction, you should be alert in time and find an appropriate and safe outlet for your emotions. Third, for emotions that you can't handle, you should know how to seek the help of a psychologist. Psychologists have a set of mature, effective and healthy methods to help others, and asking them for help when necessary can help us get out of the emotional trough in the shortest time.
According to the source classification of emotional regulation process, it can be divided into internal regulation and external regulation, and internal regulation comes from individual's internal regulation, such as individual's physiological, psychological and behavioral regulation. External adjustment is to adjust the unfavorable environmental factors to individual emotions, so as to promote individuals to produce benign emotions. The following mainly discusses the methods of internal adjustment.
1. Cognitive control method. Emotional response comes from the subject's realization of the significance and value of stimulation. Different cognition and evaluation of the same stimulus will cause different emotional reactions. The police can choose this method to maintain a healthy, stable and happy mood. Epik Ditters, an ancient Greek philosopher, famously said, "People are not trapped by the thing itself, but by their views on it." What matters in dealing with life events is not "what it is", but "how to think". Therefore, we can adjust and control emotional reactions and behaviors by adjusting and changing cognition.
Cognitive control means that when inappropriate and inappropriate emotional reactions appear, individuals rationally analyze and evaluate the situation, correctly analyze the subjective and objective reasons that cause emotional reactions, clarify their thinking and calmly respond. For example, when a person is provoked, he often acts excessively. However, if we can calmly analyze the causes of anger and the possible solutions to the problem at this time, and choose the more rational and appropriate method to solve the problem, we can make the excessively excited emotional reaction calm properly and avoid the appearance of excessive emotional reaction and behavior. However, it should be noted that the premise of using cognitive control method to control emotions is to have correct cognition and evaluation of stimuli, otherwise, not only can emotions not be regulated and controlled, but contradictions will be intensified, leading to worse situations. In practical application, we should first calmly analyze the nature and degree of stimulation, analyze the crux of the problem, and timely regulate excessive emotional response to avoid adverse consequences caused by excessive emotional response. For all kinds of bad factors from society, units or families, we should be good at examining them from a dialectical point of view and understanding them with diversified thinking. For example, the same criminal fact, after solving the case, the emotional reaction of the police will be completely different. Some people know the facts of the crime, so they infer that there is one and there are ten, and there is one from one point. The more they think about it, the more they feel that there are more problems, the more they think about it, the more angry they are, and the more they lose confidence in the present society. Some people think from another angle, from the fact that a crime can be reported, put on file and detected, and see that the power of justice has inspired the spirit. That is to say, understanding the same objective fact in different ways of thinking will produce completely different emotional reactions. Therefore, when those bad objective events happen, when negative factors make you feel bad, you might as well think from another angle, which may help to free your bad mood.
2. Emotional catharsis. Emotional catharsis means that when people are in a more intense emotional state, they express their emotional experiences and reactions directly or indirectly. To put it simply, when the emotional experience is in a fierce state, choose the appropriate occasion, cry when you should, laugh when you should, and scream when you should, so as to reasonably vent the intense emotions. All kinds of contradictions and conflicts encountered in life, as well as negative emotions caused by other events, should be properly controlled. But control is not to suppress, not to suppress one's emotional reaction indefinitely, but to open up channels for benign venting as soon as possible. Such as talking to relatives and friends; Find a place where no one is there and cry; Shut the door and talk loudly; Take part in strenuous physical activities, etc. to release excess energy. Frankly expressing strong emotions in the heart can reduce the psychological pressure of the catharsis, make the mood calmer and more comfortable, and the physiological reaction synchronized with emotional experience can also return to normal quickly.
emotional catharsis can be divided into direct catharsis and indirect catharsis. Direct catharsis is to express one's inner feelings immediately when the stimulus triggers a strong emotional response, so that the situation can be changed. For example, when encountering unfair treatment, immediately raise it and strive for equal rights and interests; When someone hurts you, tell them your anger directly and ask for an apology. However, not all situations can use direct catharsis, which depends on the occasion and the object. More often, we will take indirect catharsis to vent our emotions. Indirect catharsis is to express the inner feelings at that time to people who have nothing to do with the situation, vent their anger, grief and other emotional experiences, or take some other ways to vent bad emotional energy. For example, when you are in distress, talk to your trusted and cool-headed intimate friends and vent your depression in time; When the emotion is violently shaken, the accumulated anger will be released with a large amount of physical consumption, avoiding the harm of anger accumulation to the body and mind, or finding a suitable physical labor, or doing some sports that can consume physical strength and divert attention, but the intensity of labor and sports depends on your actual situation. In addition, finding a suitable occasion to cry is helpful for people to get through the pain and sadness. Crying can also release accumulated energy and adjust the balance of the body. Dr. Foley, an American biologist, once selected a group of volunteers to do a crying experiment. The experiment found that crying can alleviate tachycardia and high blood pressure to varying degrees. Through chemical analysis, we know that there are some biochemical substances in the tears that people shed when they cry. It is these biochemical substances that can cause high blood pressure, indigestion or increased heart rate. It is beneficial to the body to excrete these biochemical substances. Of course, the method of emotional catharsis should be "moderate" when used, and reasonable emotional catharsis should not be understood as intense emotional catharsis. It is forbidden to vent emotions in a violent or inappropriate way under the state of passion because of weak self-control, which is not conducive to solving problems, but will cause more serious consequences and trigger new problems. Emotional venting should be reasonable and moderate, and it is forbidden to vent blindly. At present, many qualified public security organs have established special police psychological centers for their police officers, aiming at providing more targeted and professional help to police officers and actively safeguarding their mental health.
3. Relaxation training. Relaxation training method mainly means that individuals use their own will to adjust the function of the body, and enhance the control of their physiological and psychological activities through the active relaxation of the organism, so as to reduce the level of arousal and adjust the mood. Relaxation training can make muscles relax, breathe deeply, think quietly and have no other thoughts, and finally achieve the effect of regulating emotions. Relaxation training is of great significance for controlling the emotional state of the police and maintaining their physical and mental health.
the relaxed state is a special physiological and psychological state of an organism. In a relaxed state, various physiological indexes change. Relaxation training needs some practice to achieve better results. Practitioners should first calm themselves down and sit comfortably, and then imagine that they have been in a very beautiful environment. Adjust the breath according to the breathing points and methods such as deep inhalation and long exhalation; Cooperate with breathing, with the movement and relaxation of muscles in certain parts, and finally achieve the relaxation of muscles in the whole body. At this point, the practitioner's mind is floating in the light and ethereal, and enters a state of ecstasy. Relaxation training can not only make people feel relaxed and emotionally stable, but also have a good therapeutic effect on psychosomatic diseases such as anxiety. As long as we can recognize our own emotions and pay attention to emotional management, we can maintain emotional health and mental health, thus improving the efficiency of police psychological activities and the level of physical and mental health, and at the same time helping the police to better adapt to society, develop their careers and enjoy life.
4. number color method. Recently, an American psychologist, Feld, put forward an effective method to control emotions: the method of counting colors. The specific operation method is that when you are dissatisfied with someone or something and want to lose your temper, if possible, put down your work and find a lonely place, such as office, bedroom or even bathroom. Do the following exercises: look around the environment and say to yourself: it's a white wall; That is a brown table; That is a dark chair; That's a blue-black police uniform ... Count to twelve, about thirty seconds. If you can't leave the scene that makes you angry immediately, such as listening to the criticism of the director or director, or facing a criminal suspect who stubbornly denies it, then you can do the above exercises on the spot. This is the so-called "color counting method".
maybe you will ask, is this method ok? is it a bit absurd? In fact, this method is very knowledgeable. It is a way to control emotions by using physiological reactions. Because, when a person is angry, the secretion of adrenaline tightens the muscles, speeds up the blood flow, and is physically ready to "attack". At this time, with the increase of anger, attention is shifted to the inner feelings, the rational thinking ability is reduced, and some physiological functions are temporarily weakened. For example, when we are angry, our reaction is not as sensitive as usual, our sense of the surrounding environment becomes dull, our hearts are occupied by discontent, and our minds are full of only one thought: how can he be so irritating? By using the "color counting method", I force myself to restore my meticulous thinking ability and make my brain return to rational thinking. Therefore, when you finish counting the colors, your mood will be calmer. Then think again, how should you deal with the present situation? After this short buffer, you can treat it rationally. Therefore, this method is especially suitable for grumpy people to control their emotions.
5. Keep an emotional diary. The emotional diary records the daily emotional situation. There is a certain reason for any emotion, either because of the combination of many factors or just because of a specific thing. The purpose of keeping an emotional diary is to find out the causes of emotions, so that individuals can analyze the rules of their own emotions and play a good role in control and regulation. The specific way is to write down what happened every day, what I feel, and even some small feelings. For example, I feel unhappy at work, which affects my work efficiency. In order to maintain a good mood, we can analyze the root causes of emotional unhappiness by keeping an emotional diary. For example, before going to work, I was full of energy and happy. When I got to the office, my colleagues told you that the leader was very dissatisfied with something you did yesterday and suddenly felt low.