How do you feel at this moment? Think about it, how do you usually deal with emotional distress? Do you want to find an exit occasionally?
In 2020, depression is included in the physical examination program of colleges and universities. Psychological problems are no longer a topic that is difficult to talk about in public discussion, but it also means that the question that comes to the table: Does our society have sufficient awareness of mental health? know?
Encountering psychological dilemmas is a very common phenomenon. Psychological dilemmas are often considered to be only part of the ups and downs of life, and just like negative emotions, they will fade over time. Often, people around you or even encounter problems yourself will want to explore relevant knowledge and solutions. In fact, at any stage of life, it is possible to experience a psychological crisis. Different types of dilemmas cannot be generalized. However, understanding the basic knowledge and breaking prejudices and myths can undoubtedly help oneself or others step out of the predicament.
We are in an era of diverse and diverse information. Anxiety is everywhere. When you perceive that you or your relatives and friends have a decline in their ability to cope and feel in their daily lives, which affects your normal life, you may be experiencing a psychological crisis. What are the warning signs? How do mental health and body affect each other? What support can we give to help others solve their psychological problems through professional channels?
”Being better” is absolutely possible. The foundation is to have a better understanding of mental health and maintain psychological well-being from day to day. When you or the people around you are experiencing such a difficult situation, seeking professional help is the first step to get better.
Understand the basics of mental health
Q: Broadly speaking, how to know your mental health out of the situation?
A: There is a particularly simple criterion for judging mental health. Most people will be happy when they encounter happy things, and they will be unhappy when they encounter unhappy things, and they can respond accordingly to the objective world. When you feel that your daily life and work are affected, such as finding that you have been unable to concentrate recently, or have no way to establish interpersonal relationships with the people around you, and conduct normal life and study in society, it means that you may be psychologically troubled.
Q: What factors may cause psychological problems?
A: Anything can trigger “psychological problems”. Everyone has different levels of personality development. For a person with a relatively high level of personality development and good social support, even if he encounters terrible things, he has enough resilience and flexibility to deal with difficulties; it does not necessarily cause “psychological problems”; but for a person’s level of personality development For the lower person, the inner person may feel that he will be abandoned at any time, not worthy of being loved, etc.; any external event may make him feel pain and become an inducement.
From the perspective of the public seeking professional help, many people are struggling with close relationships and professional development, and therefore seek help. But from a professional point of view, the problems people bring to the counseling room for help are just “symptoms.” For example, a person thinks that it is painful to not find the other half, so seek help. This is a symptom for psychological counseling. The job of the counselor is to see why there are such symptoms: for example, it may be due to There is a problem between this person and his family, so looking for the other half becomes an explicit pressure; it may also be that a person cannot handle the relationship with others in an intimate relationship; it may also be due to gender identity issues or self-esteem Level issue. Therefore, when the problems that people bring about at the beginning may be just appearances, psychological counseling must use these problems to understand the real problems behind them.
Q: Can psychological problems be prevented?
A: Eat well, sleep well, and have something to do; it can alleviate most people’s daily pain. For many people, eating and sleeping regularly, exercising properly, maintaining health, keeping things to do every day, and establishing a relatively stable relationship around them can help ordinary people resist most problems.
Q: How can I believe that strangers can help me and convince myself to seek psychological counseling?
A: People naturally want to seek help when they are in severe pain. People need to know: First, you can ask for help in this situation; second, the development of psychological counseling is mature enough that there is always someone who can help you. But as for whether a person is willing to ask for help, it is a bit like fitness. For some people, it is more natural to ask for help. You may want to go for fitness after a few pounds. For some people, trusting others is a problem that troubles them. , It will be more difficult to ask a stranger for help.
Q: My relatives or friends have problems with their mental health. How can I help them?
A: It depends on the severity of the psychological problem. If family members or friends have obvious psychotic symptoms: for example, they will say that they are beyond common sense of delusions of persecution, or he is at risk of suicide or wounding, these conditions require his family or guardians to send him to the hospital for treatment, and give him care and attention . However, if it does not reach the abnormal level, it is just that there is trouble in life, which makes yourself or the people around you very miserable. This situation is very common. At this time, the most important thing to do as family members and friends is to give more popular science information. He knows that he can ask for help when he needs it, and he wants to encourage him to ask for help.
Another common situation is that family members or people around you think that the help-seeker is just “unthinkable” and “vulnerable.” This is a worse situation. I came into contact with some crisis cases. The client was very distressed and had little contact and interaction with the outside world, or had thoughts of committing suicide, but his family felt that this was hypocritical and refused to admit that he needed professional treatment. At this time, it will be more difficult, because it is difficult for friends to take care of the responsibility for 24 hours, and the family’s incomprehension, accusation, and indifference displayed at this time are even worse for those seeking help.
Q: How to avoid being over-stressed when helping others solve psychological problems?
A: When we face a person who is suffering, the powerlessness we experience may be only one-thousandth of what he experienced. When you face his pain with him, you must bear the feeling of weakness and anxiety.
The awareness that a helping person needs most is: My strength is very limited. On the basis of “I know I can give you very limited”, “I accompany you to bear part of the powerlessness”, it is very good to be able to do this. You cannot be responsible for the outcome of the other person’s life. As for whether he will go to the hospital and receive treatment someday, nothing is in your charge. It is ultimately his personal decision. For anyone, you have no way to empathize with the trauma and pain of other people’s personality. Be in awe.
Another situation to avoid is that some people show a strong “sage complex” because of their internal trauma, and do things beyond their abilities without knowing it. This can easily lead to worse results.
Give a common example. A person is very eager to help others for whatever reason. He did a lot of cross-border things for this, such as allowing the other party to call him late at night, allowing the other party to borrow money from him, making the other party rely on him, and so on. Why does this bring bad results? Because when the relationship between people loses boundaries, he gives the other person a false sense of “dependability”; when he cannot bear it one day, the recipient will experience a greater “betrayal” And a sense of being abandoned”.
When a person helps others, on the one hand, he needs to be aware of whether he is using the person being helped to satisfy his own private wishes; on the other hand, he needs to have scientific methods and abilities.
Q: Can psychological problems be cured?
A: Many people’s behaviors and the way they view themselves can be changed. From the perspective of treatment, psychological counseling can improve symptoms and enable you to live with trauma. Before psychological counseling, even though you know that certain behaviors will bring harm to others and yourself, you still think you have no choice and pounce on you like a vampire sees blood. After psychological consultation, you will know that there is such a thing in yourself, and your trauma and internal pain will be much lighter. The ultimate goal of psychological consultation is to make the incidental mental symptoms disappear, and there is one more thing. Ability to make choices for your own life. For example, the sage complex mentioned earlier, psychological counseling can do is to explore why you are so eager to help others, and what inner satisfaction it can bring to you. It is very possible that I am actually injured and lacking inside, and I am eager for someone to help, so I continue to help others. Psychological counseling will explore what your inner trauma and deprivation are. When you encounter such a situation later, you can actively choose to help others and satisfy your own desires, or you can choose not to help others. Whether it can be cured, there is no clear standard for mental health, because there is no clear external dimension to look at the right and wrong of many behaviors.
A large part of people’s complex mental state is unconscious. Many times, when you really feel pain or encounter difficulties, you often don’t know how to express your inner feelings in words. Compared with general psychological counseling, drama therapy and art therapy create an environment that allows participants to explore their personal problems and potentials more relaxedly through non-verbal expressions such as artistic creation and drama participation. The therapist also analyzes the participants’ inner psychology based on these expressions, so that the participants can improve their self-esteem, build their inner strength, and improve their skills in dealing with the outside world.
Drama Therapy is to create a safe space together with the participant and the leader, which is expressed in the form of storytelling, speech, performance, action, voice, or silence. Participants get spiritual shock, comfort and realization in the performance, while the therapist analyzes the inner psychology through movements and performances, which is difficult to achieve in daily life and conversation therapy. Participants are less restricted by psychological and social pressures in dramatic performances, and in a more free and safe space, they have the functions of empathy, projection or free association, and expand emotional expression and experience.
The German Galli drama therapy method is currently available in China and was founded by Johannes Galli in the early 1980s. The difference from other drama therapy schools is that in addition to the use of drama, it is based on personality theory, fairy tale mythology, clowns and other theoretical frameworks. These methods have significant effects in promoting effective communication, conflict resolution and personal growth.
Art therapy is a process of creating art to help participants and therapists create a safe and trusting environment, so that the internal pain of the participants can be expressed in a new form, thereby reducing pain or solving problems.
The focus of art therapy is on nonverbal media. Make use of painting, clay, sand table creation and weaving. Art therapy has two main orientations: one is that the therapist does not explain the meaning in the subconscious, and allows participants to exert the therapeutic effect through the art medium and process. Second, the therapist can perform psychological analysis by explaining the symbolic meaning of the artistic image and listening to the creator’s own explanation.
Different forms of art therapy require different art creation materials. For example, painting pencils of different hardness, brushes of various colors, and paper of different sizes, textures and colors. These materials symbolize certain emotions and memories in the world of the participants.
Participants will eventually produce a painting, a sculpture, etc. after artistic creation. Participants’ thoughts, emotions and stories are transferred to the work. The work is a reflection of the inner world of the participants, and needs to be discussed by the participants and therapists. Participants get related insights and even new psychological images by appreciating their own works. In the long-term therapy, the participants’ growth and changes can be felt through the works of the participants at different periods in the early, middle and later stages. (Source: Simple Psychology)
Add points to your mental health in daily life
Maintaining mental health is as important as maintaining physical health. On the other hand, maintaining physical health actually plays a pivotal role in maintaining mental health. The following principles in daily life to help maintain physical and mental health seem to be basic, and even a little cliché, but it is difficult to persevere and truly thoroughly. It is often the simplest practice that produces the best results, and it is time to start cultivating spiritual health and take care of yourself.
When you need it, give yourself a day of mental health leave. When you feel exhausted, don’t hold on. Your heart will tell you when to rest. You will be more motivated after the holiday. Spending a day to relax and breathe and recharge yourself can help prevent you from getting really sick.
Eat a good
healthy diet can have a positive psychological impact. Eat regularly, eat well, and ensure that you have enough water and vegetables to keep your mood happy. Reducing sugar is also a way to maintain blood sugar stability and vitality. In addition, according to research by Despina Hyde-Gandhi, a nutrition expert at New York University, magnesium can help relieve headaches and fatigue. Therefore, dark green leafy vegetables, pumpkin seeds, and figs are also foods that can be considered.
you must have this experience, thinks one thing no solution or extremely frustrating situation, sleep together, everything suddenly become clear. Sleep is not a panacea for invigorating emotions, but a good night’s sleep does have the opportunity to change your mood. On the other hand, lack of sleep makes people feel groggy and unable to concentrate. You will make time for various things, and you should make enough time for sleep.
Try meditation, or other ways to help you relax and feel the present. When you meditate, you don’t have to think about achieving anything or getting any inspiration. Just taking a few minutes to calm down and focus on your breathing is very helpful. If you don’t know how to start, sit quietly and focus on breathing in and out. We often think about the past or plan for the future instead of living in the present. Focusing on the present is a good way to get rid of negative emotions. Therefore, yoga or simply relaxing breathing is also one of the ways to maintain mental health and help reduce stress. . Consciously perceiving the surrounding world at the moment is very important for your mental health.
Do you really need cigarettes and alcohol?
Drinking rationally is a happy thing, but if you always want to rely on alcohol to escape reality, but feel even more painful the next day, it is time to consider whether alcohol is not helping. The same cigarettes are not an effective way to relieve stress, too much. Needless to say, smoking is harmful to health. Of course, do not abuse drugs to get a better feeling, it will only make the problem worse.
Control their use of technology and social media,
always involuntarily frequently pick up the phone to see new messages and friend posts on the circle, it will make people feel increased anxiety, try to remind yourself using a mobile phone and control the time of day, This will be much more difficult than imagined, but it is not difficult once you get used to it. At the same time, try to do the first thing before going to bed and waking up. Don’t look at your phone. It’s not the only way you can contact the outside world.
Discover and embrace the things you love
Spending more time on things you like can help boost your self-confidence and maintain a cheerful mood. You can also try to learn new things or new interests, set new goals, such as striving to achieve fitness or a healthy diet can be goals, or learn any new skill you are interested in (it does not need to be more practical) to establish Confidence and inject positive energy into the soul. When making new attempts, you can consider your own strengths, and you can also challenge something you have always wanted to try.
from a physiological point of view, exercise can make our body secretion of endorphins and happy mood. Exercise is a good medicine against depression and anxiety, and it helps to increase self-confidence. Whether it is a gentle walk or strenuous exercise, it is a good way to boost your mood.
Help others and pay
you must have experience before when you help others, the hearts soared sense of accomplishment. Taking the initiative to help others can indeed help you build a good sense of yourself and feel your own value in the world. Give more, try to build a network of relationships with people and maintain good contact.
Even if that condition is not so bad, you can still ask for help
do not have to wait until the bad situation to a certain degree and then seek treatment. If you have been in a state of unhappiness for a long time, and that has affected your daily life, you can always seek help from family, friends and counselors. Facing your ability to face adversity calmly, the people in the world who can help are far better than you think.
The process of getting better
If you want to learn more about the different ways to make your mind “better”, the following books and online platforms may be helpful to you. In addition to sharing experience in the field of psychological counseling, there are also different methods in daily life on how to relax, focus on the present, and find peace. They are certainly not special medicines for relieving worries, and there is no absolutely effective guide to happiness in life. However, if you are considering understanding the help of psychological counseling, learning from the process of getting better for a soul similar to yours, or wanting to understand the human psychology and brain How it works, here are some options worth visiting.
Robert Wright a
Song Wei translation
This is not a direct talk about how to get rid of the pain caused by mental illness, or tell you how life happier guidelines. The English title of this book is “Why Buddhism is Real”, but there is almost no mention of religion in the book. The author explains from the perspective of evolutionary psychology and brain science, how mindfulness meditation can help people break through the illusion created by the brain and let people see the truth of things clearly. Doing so can not only get rid of negative emotions such as anxiety and pain, but also allow you to see the world more clearly, feel passionate about things around you, and even improve work efficiency, and happiness will naturally burst.
2. anxiety Planet notes
Matt Haig with
Zhaoyan Fei translated
author Matt Haig at the age of 24 was diagnosed with depression. His best-selling book “Reason to Live” uses literary methods to share the mental journey of being a depression patient that is difficult to speak and is not understood by the outside world. From despair, suicide to return to warmth, this confession not only speaks for the patient, but also inspires many People who have the same difficulties also help the patient’s family and friends to enter the inner world of their loved ones. This book continues the previous book to explore the heart, discussing the inevitable stress, loneliness and anxiety in modern life. In a fast-moving world, sharing the secrets of maintaining inner peace with a character who was once muddled and chaotic.
3. Not crazy life guide
Emily Reynolds with
HE Yu Jia translation
Emily Reynolds was diagnosed with bipolar disorder in her early twenties. If you are trying to help your relatives and friends get through a period of psychological hardship, this extremely private and extremely truthful account can help you sort out what to do and how to relieve stress. Getting out of illness is not easy. Everyone who suffers from mental illness hopes to find a way to get along with his illness. Emily hopes that she can let people who also suffer from mental illness feel the warmth of companionship. The knowledge learned is generous and open, especially suitable for the Internet generation of urbanites.
4. human worth
Nakamura constant sub / Hiromi Okuda with
Fan Hongtao translation of
life at each stage there are different important topic, this reason is very simple, and no way to learn to let go of a lot of people really understand. The author Tsuneko Nakamura has been a psychiatrist for 70 years. This old grandmother discusses how to live her life from the topics of work, love, relationships, happiness, and death. Even if you don’t like your life and work now, or feel that you have no ambitions, this is part of the ups and downs of life. Let go of the burden, grasp the moment, and don’t rush to achieve something. If you encounter difficulties during this long journey of life, the best way is to live well, and you will naturally get out of the trough.
5. The Advisory mysteries – the consultants treasure chest
Gerald Weinberg the
Lao Jia translation of
”Guidelines Advisory mystery I– successfully made and get advice,” Weinberg bestseller companion, for want People who develop on the road of psychological counselors. The previous book has given many laws and rules for being a counselor. This book discusses more about the professional, continuous improvement and personal qualities that a counselor should have. How to correctly judge right and wrong? How to dare to try new methods? How to effectively get feedback information? Or how to maintain a sense of humor and ease conflicts. The author uses many vivid metaphors and practical cases to give easy-to-understand guidelines to people who intend to become psychological counselors.
6. Mr. Toad see a psychiatrist
Robert Dai Bode with
Chen win translation
A book that looks like a children’s book, in fact it has become an introductory book to British national-level psychological counseling for more than two decades. The author borrowed the stories of the protagonists of the classic British literature “The Wind in the Willows” to interpret the process of psychological counseling. If you haven’t read this book, it doesn’t matter. In the book, you can see the listening, empathy, and communication skills used by the protagonist Toad in the process of psychological counseling, as well as witnessing the healing and change. In the process of toad gradually regaining happiness, we can also see the importance of a person’s childhood influence and how to learn to “grow up to adulthood” psychologically.