How do college students adjust their emotions?

The emotional problems of college students generally refer to the negative emotions of college students, or negative emotions, which are a state of sadness and pain caused by unfortunate events that cannot be eliminated for a long time. In addition, emotional problems do not rule out the high excitement caused by happy events, which is harmful to body and mind.

How do college students adjust their emotions?

First, the emotional characteristics of college students

1, rich and complex

From the perspective of human physiological development, college students are in adolescence (14 ~ 25 years old), which is a period when life faces many choices, and major life events such as learning, making friends and falling in love are basically completed at this stage. As a special group, college students are basically mature physically, but not fully mature psychologically. They are in the psychological weaning period and are vulnerable to external interference.

He pays special attention to people, events, society and other phenomena, persistently pursues friendship and love, is very curious about new things, is full of confidence in his studies and future, is energetic and enterprising, and has many positive emotions (empowering emotions). But universities are not the Garden of Eden, and there are also competitions and pressures. Failure in exams, misunderstanding by friends, failure in love, and even weather changes can lead to negative emotions. It can be said that college students' emotions are extremely rich and complicated.

2. Passion and impulse

Because of the improvement of knowledge and cognitive ability, college students can control their emotions, but they have a wide range of interests, are sensitive to external things, are young and have a strong herd mentality. So many times, their emotions are easily aroused, like unbridled storms, passionate and impulsive.

If the result of this stimulus is positive, it will help college students to become talents, such as being brave and listening to English model reports. , it will play a just victory; If the motivation is negative, even negative, such as violating school rules or even committing crimes for the sake of buddy loyalty or small group interests, it will be foolish.

3. Volatility and polarity

Social, family, school and life events will all have an impact on college students' emotions. With the changes of society and system, society is faced with the replacement of the old and the new, and the contest between justice and evil. In the process of social transformation, college students are prone to confusion and confusion in the face of complex social phenomena, and there will be many psychological contradictions in value judgment, cognitive choice and future choice.

Family changes, the intimacy of family members, learning to make friends and other personal life events will affect the mood of college students, making them waver, ups and downs, sometimes enthusiastic and sometimes pessimistic, showing great volatility. The extreme form of this emotion is the polarity of emotion, jumping from one extreme to the other.

4, dominant and recessive

The mood of many college students is clear at a glance. If they win the first place in an exam or a ball game, they will be happy at once. However, in the process of growing up, college students are faced with specific problems such as learning, making friends, falling in love, choosing a job, etc., and the impact of the pain is often hidden and has great hidden significance. On some occasions and specific issues, some college students often polish, cover up or suppress their true feelings, and are no longer as frank and explicit as they were when they were children, and sometimes they show implicit and implicit characteristics. For example, in the attitude towards the opposite sex, I am willing to approach, but I show an indifferent attitude.

Alice, an American psychologist, put forward the theory of "emotional ABC": he thinks that activation event A is only the indirect cause of emotion and behavior C (consequence C (consensus), while the direct cause of C is the belief B (belief) generated by individual's cognition and evaluation of activation event A, that is, the negative emotion and behavior disorder result (c) of human beings is not directly caused by an activation event A, but due to experience. This belief is also called irrational belief.

Usually people will think that the induced event A directly leads to the emotional and behavioral result C, and what happened causes what emotional experience. However, have you found that the same thing will cause different emotional experiences for different people? I also applied for CET-6, but both failed. One person doesn't care, and another person is heartbroken.

Second, the method of emotional adjustment

1, positive self-suggestion

Psychological suggestion, from a psychological point of view, is a psychological process in which individuals exert influence on themselves through language, image and imagination. This concept was first put forward by a French doctor Couette in 1920. His famous saying is "I'm getting better every day".

Self-suggestion includes negative self-suggestion and positive self-suggestion. Positive self-suggestion unconsciously affects our will, psychology and even physical state. Positive self-suggestion enables us to maintain a good mood, optimistic mood and self-confidence, thus mobilizing people's internal factors and exerting subjective initiative. Pygmalion effect in psychology, also known as expectation effect, refers to positive self-suggestion. Negative self-suggestion will strengthen the weakness of our personality, awaken our hidden inferiority, cowardice and jealousy, and then affect our emotions.

At the same time, we can use the guidance and suggestion of language to adjust and relax psychological tension, so that bad emotions can be alleviated. Psychological experiments show that when a person sits still and says "fly into a rage", "fly into a rage" and "piss me off" in his mind, his heart will speed up and his breathing will speed up, as if he were really angry. On the contrary, if you silently say something like "smile", "cheerful" and "make people happy", then he will also have a happy experience in his heart. Therefore, speech activities can not only arouse people's happy experiences, but also arouse people's unpleasant experiences. It can not only cause some kind of emotional reaction, but also inhibit some kind of emotional reaction.

Therefore, when we encounter emotional problems in life, we should make full use of the function of language, hint ourselves with inner language or written language, relieve bad emotions and maintain psychological balance. For example, meditate or write the following words on paper with a pen: "calm down", "think twice before you act", "control your anger" and "calm down". Practice has proved that this kind of suggestion has a wonderful influence and adjustment on people's bad emotions and behaviors, which can not only relax excessive tension, but also motivate themselves.

Step 2 divert your attention

Attention-shifting method is a self-regulating method to divert attention from the stimulating situation that causes bad emotional response to other things or other activities. When you are in a bad mood, you should turn your attention to things you are interested in, such as going out for a walk, watching movies and TV, reading books, playing ball games, playing chess, chatting with friends and changing the environment. , help to calm the mood and find new happiness in the activity. This method, on the one hand, stops the role of bad stimulation and prevents the generalization and spread of bad emotions; On the other hand, by participating in new activities, especially those that interest you, you can achieve the purpose of enhancing positive emotional experience.

3. Moderate venting

Excessive depression will only aggravate emotional distress, while moderate catharsis can release bad emotions, thus alleviating and relaxing tension. Therefore, the easiest way to encounter bad emotions is to "vent".

(1) Tears relieving method

Crying when you are sad can calm your mood. Many people appreciate that "men don't flick when they have tears" and regard tears as a sign of weakness. This concept is not desirable. There is a very popular song in Andy Lau: "It is not a sin for a man to cry, and even a strong man has the right to be tired". American psychiatrists surveyed 33 1 person, aged 18 ~ 75. The results show that women cry 3 ~ 5 times a month on average, while men cry 1 ~ 4 times a month on average. I feel much better after crying.

(2) Exercise relaxation method

When you are angry and indignant, you can do a lot of work or do strenuous exercise, such as running, swimming and playing ball games, which will help release the energy brought by excitement.

(3) Simulated catharsis

The heads of inflatable workers in some Japanese companies are used to let employees vent their dissatisfaction with their bosses. Employees simulate enemies by beating and cursing, vent their troubles and calm their anger. Of course, we should release our emotions in moderation, pay attention to ways, methods, time and occasions, and try not to influence others or hurt ourselves, otherwise it will bring new emotional troubles. Therefore, simulated catharsis is a more reasonable way to channel.

It must be pointed out that when using catharsis to adjust one's bad emotions, one must strengthen self-control, do not vent one's dissatisfaction or unpleasant emotions casually, adopt the right way, choose appropriate occasions and objects, and avoid unexpected adverse consequences.

Step 4 comfort yourself

When a person encounters misfortune or frustration, in order to avoid mental pain or anxiety, he can find a reason that meets his inner needs to explain or justify. For example, find a high-sounding reason for failure to comfort yourself, or find a reason to emphasize that all your things are good, so as to dilute your inner anxiety and pain. This method is very helpful to help people accept the reality, protect themselves and avoid mental breakdown when facing big setbacks.

Its manifestations can be summarized as "making excuses", "sour grape effect", "sweet lemon effect" and so on. Find some reasons to forgive yourself, for example, some students failed in the exam, using their recent poor health or heavy social work as an excuse to escape frustration; If the work fails due to improper methods, you will make excuses for yourself that the conditions are poor, the equipment is uneven, and so on. When a person can't achieve his goal or get what he wants, he often says that he will be sour if he can't eat grapes, just like the clever fox in Aesop's fable, so as to dilute his inner desires and reduce his frustration. At the same time, I affirm my achievements and values with "sweet lemon psychology" and think that everything I have is the best and most important, so as to alleviate my inner pain of "seeking success without results".

5, communication adjustment method

Many bad emotions among college students are often caused by interpersonal contradictions and obstacles. Therefore, it is much better to find a friend and family to communicate and have a heart-to-heart talk when you encounter something unsatisfactory and troublesome than to meditate alone and feel sorry for yourself. When the mood is unstable, find someone to talk to, which has the function of relieving, soothing and stabilizing the mood; On the other hand, interpersonal communication can also help exchange ideas, communicate emotions, enhance their confidence and courage to overcome bad emotions and treat them more rationally.

6, emotional sublimation method

Sublimation is to change the motives and desires that are not accepted by society and make them conform to social norms and the requirements of the times. It is an advanced catharsis of negative emotions, and it is to guide negative emotions in a direction that is beneficial to people, themselves and society. For example, a classmate was in great pain because of his lovelorn love, but he was not depressed because of it. Instead, he turned his attention to study and determined to be a strong man in life and prove his ability.

The key to adjusting emotions is not to change the event itself, but to adjust and change our attitude towards the event. In the case that all the above methods fail, don't lose heart, actively consult and talk to professional psychologists, and with the guidance and help of psychologists, overcome bad emotions.

Emotional problems of college students and their debugging

First, anxiety.

Anxiety is an emotional experience, which is a mixture of tension, fear, worry and anxiety when people face threats or expect some bad consequences. When people are nervous, anxiety is a normal reaction. Moderate anxiety can arouse people's vigilance, concentrate and stimulate their fighting spirit, which is beneficial. However, excessive anxiety makes college students feel nervous, fearful and uneasy, which makes it difficult to concentrate, slow thinking and impaired memory. At the same time, it is often accompanied by headache, arrhythmia, insomnia, loss of appetite, gastrointestinal discomfort and other physical reactions.

To reduce or avoid anxiety, college students can adjust themselves from the following three aspects:

First, let go of the baggage and get on the road easily. College students who are easily troubled by anxiety often cling to many inappropriate concepts and ideas in their minds and are convinced. As a result, they are as tired as walking with heavy loads. For example, I think I can never fail or if something happens (dropping out of school, falling out of love), it's all over. Similar concepts and ideas make them pay too much attention to the success or failure of the incident, infinitely exaggerate the possible consequences, and have too much psychological pressure. Therefore, we must first abandon or change these concepts and put down the burden before we can easily get on the road.

The second is decisive and positive action. For college students facing choices, the best way to relieve anxiety is to weigh the pros and cons and then make a decision without hesitation. When faced with choices and difficulties, college students should face them bravely and take active actions, realize that every choice has advantages and disadvantages, and experience the happiness and self-confidence of overcoming self and difficulties in action.

Third, the combination of static and dynamic, physical and mental relaxation. Physical and mental relaxation can make people feel calm and calm, eliminate the interference of all kinds of bad emotions, and help to alleviate and eliminate anxiety. There are many ways to relax body and mind. College students can combine static and dynamic methods, that is, combining moderate physical exercise with static adjustment methods such as imagination and music, which can not only release tension during exercise, but also make people feel comfortable and refreshed. By relaxing imagination and adjusting music, they can calm their mood and eliminate distractions, thus achieving the purpose of relieving anxiety and benefiting their body and mind.

Second, excitement and irritability.

Anger is a violent emotional reaction when objective things go against subjective wishes, or when wishes are repeatedly blocked and cannot be realized. The degree can range from dissatisfaction, anger, anger, anger to rage, especially when people think that the setbacks they have suffered are unfair and unreasonable, or are caused by malice. Anger has a very negative effect on people's body and mind. Anger can weaken or lose people's self-control, they can't correctly evaluate the meaning and consequences of their actions, and make irrational impulsive behaviors, such as fighting and smashing things.

To overcome the bad mood of excitement and irritability, college students should do the following:

First, strengthen self-cultivation. College students should realize that anger can't solve any problems, but only intensify contradictions and attract hostility and disgust from others. Only by strengthening self-cultivation, being open-minded, tolerant and considerate of others, and not haggling over every ounce, can we gain the trust, respect and understanding of others and establish sincere friendship.

Second, be calm and restrained. When you are in conflict with others and are about to get angry, you should control your impulsive emotions with reason and will, and try your best to alleviate or avoid the outbreak of anger. At this time, you can temporarily leave the environment that makes you angry, and then you can discuss and solve the problem calmly. You can also suggest yourself, such as saying "Be calm and don't get angry" silently when you are emotional, or posting banners like "Control your anger" and "Think twice before you act" on the bedside wall to remind yourself at all times.

Third, reasonable drainage. If you just suppress and suppress it without releasing it, it will also be bad for your physical and mental health. Therefore, college students should learn to channel bad emotions through appropriate channels. You can talk to people, write letters, keep a diary and so on. And you can also vent your anger by doing strenuous exercise or shouting when you are excited. However, no matter which way, it should be timely and moderate, and it can neither affect others, nor harm itself, nor harm society.

Third, suppress depression.

Depression is an inner experience that emotions are too restrained and restrained to be properly expressed and vented. It is a mixture of discontent, depression, worry, emptiness, confusion and loneliness. Unhappy college students are often depressed, lack the vigor and vitality that young people should have, lose extensive interest in life, are unwilling to take the initiative to associate with others, feel dull, get tired easily and complain more. Long-term depression can easily lead to psychological disorders.

College students who have been depressed should first try to analyze their present situation and emotions objectively and rationally, and find out the root cause of depression. If some college students feel depressed because they pay too much attention to each other's feelings and needs, take each other as the center, and dare not speak their different opinions and real thoughts boldly, thinking that this is the way to maintain friendship, they feel depressed as a result. In this case, we must first realize that interpersonal communication is a process to meet each other's inner needs. We should pay attention to mutual humility and maintain our own personality, so that our advantages can complement each other and develop together, and our friendship can last forever.

Secondly, proper venting is an effective way to reduce or eliminate depression. When you feel depressed, you might as well pour out your sadness and unhappiness to your friends and relatives. Diaries and letters can also be used to disperse depressed emotions. Insisting on physical exercise is also an effective method, which can make college students physically strong, energetic, cheerful and energetic, and sweep away the depressed mental state. In addition, it is necessary to express your emotions properly without affecting others.

Fourth, depression.

Depression is a lasting experience of depression. In a depressed state, everything that college students seem to see is covered with a dull gray, and they are not interested in anything. They often feel lack of energy, difficulty in concentration and slow thinking. At the same time, they are accompanied by emotional experiences of pain, shame, self-blame, sadness and depression, and have low self-evaluation and are pessimistic and disappointed in the future. Being depressed for a long time will have a great impact on college students' study, work and life.

College students who are troubled by depression can adjust themselves from the following aspects:

First, correct mistakes and have a correct understanding. College students should find and correct their prejudices and misconceptions, such as setbacks and misfortunes. I can never fail. They should be psychologically prepared to bear setbacks and regard difficulties and misfortunes as opportunities for life to hone and grow. They should realize that there is nothing absolute in the world, and where there is light, there must be shadows. They should see the bright side and believe that they have the ability to get out of the predicament and reach the other side of success.

Second, reevaluate and accept yourself. Low self-evaluation is one of the main reasons for college students' inferiority and depression. Therefore, depressed college students need to re-evaluate themselves, not to be longer than others, and to make further efforts to improve and perfect their shortcomings and deficiencies; Those unchangeable, such as family and appearance, must be accepted frankly, and then try to compensate in other ways. Only when self-evaluation is carried out correctly can college students realize self-acceptance and self-acceptance, and only those who affirm and love themselves will embrace life enthusiastically.

Third, actively communicate and participate in activities. Good interpersonal communication and harmonious interpersonal relationship are important ways for college students to eliminate depression. College students should enhance their initiative in communication, change their withdrawn behavior, smile, greet and talk briefly with their classmates, pay more attention to helping others, actively participate in various cultural and recreational activities, and feel the preciousness of friendship and the beauty of life in mutual help and love.

Verb (abbreviation for verb) vanity and jealousy

Jealousy is a negative emotion caused by the unsatisfied demand for social respect, and it is a negative means to narrow and eliminate the gap with others and restore the original balanced relationship. Jealousy is a common negative emotion among college students, which is manifested in anger, pain and injustice when others surpass themselves in talent, ability, conduct, honor and even appearance and clothing. When others encounter misfortune and disaster, they gloat, ridicule in words, act coldly and distantly, even slander others and deliberately retaliate. Serious jealousy is an extremely unhealthy psychological state, which distorts people's minds and obliterates good feelings. This is an emotional disorder. Jealousy seriously jeopardizes good communication. For example, Sun Bin's disability and Han Fei's murder in history were all caused by jealousy and secret frame-up by fellow students.

College students with strong vanity and jealousy can adjust themselves from the following aspects:

First of all, you should know yourself. As the saying goes: people have self-knowledge, indeed, people who can clearly and accurately know themselves are valuable. College students should also have a correct evaluation of themselves. They should not only see their own strengths and weaknesses, but also know their own shortcomings and deficiencies. It is impossible to be inferior to others in everything. Only by being good at absorbing others' strengths, overcoming our own shortcomings, and fostering strengths and avoiding weaknesses can we win our own glory and success.

Second, reasonable transformation. Jealousy of others is an indomitable and unwilling performance, which turns negative jealousy into a vigorous motivation. Jealous college students should say to themselves when they envy others' success and honor, and then try to gradually narrow the gap and turn negative emotions into positive motivation.

Third, enrich your life. College students should concentrate on learning professional knowledge and skills, and actively participate in various activities beneficial to the body and mind, such as sports competitions, cultural performances, stamp collecting, photography, tourism and social practice. Cultivate a wide range of interests, make life full and happy, constantly enrich knowledge, develop ability, improve personality and cultivate sentiment in study, work and life, and we will surely bid farewell to jealousy and go hand in hand with our classmates and friends for common development.

Where do the negative emotions of college students come from?

In the university society, the pressure faced by college students is much greater than many of us think, and even many people who have graduated from college and have worked may not be able to understand this pressure. Because when you walk through this road and look back, you will feel that you chose the right fork in the road. But you may not remember your inner fear and pressure when you face this crossroads.

I. Academic issues

Learning in college and high school are two completely different concepts. After leaving high school, many freshmen find themselves completely lost in their studies. Why?

In the process of studying in high school, there are teachers' guidance, textbooks, exercise books and many counseling books. Many big questions are actually just a comprehensive investigation or in-depth exploration of several knowledge points.

But in college, the teacher is just a leader. As the saying goes, the master leads the door and the practice is in the individual. University study is like an exercise.

When we were in high school, we all had a concept that if it was too deep or too difficult, we could do knowledge beyond our level, because we would not take the college entrance examination.

But college is different. University knowledge is deeper and more focused, and a lot of difficult knowledge needs us to understand slowly and thoroughly.

Second, economic issues.

Many college students didn't manage their finances before entering the university. Sometimes a month's living expenses given by parents will be spent in a week.

They haven't learned how to refuse temptation. University is a colorful world. When children rely on their parents' financial support, the gap between people is infinitely enlarged. Some people wear famous brands and eat out all day. Some people must be careful when buying clothes. Finally, with money in hand, many students can't restrain the impulse to buy things.

They haven't learned how to refuse an invitation. Many college students have just entered the university and are thin-skinned. Class parties, student union parties, all kinds of parties, there is always no excuse to refuse. Each party ranges from 30 to 50, and from 100 to 200. A meal costs a week, and sometimes you have to bite the bullet if you have no money.

When they are embarrassed to ask for money from home, they either can't make ends meet or choose campus loans and fall into a deeper whirlpool.

Third, interpersonal relationships.

Some college students have this problem and feel that their interpersonal skills are poor. Obviously, they all met at the same time. Why did they go to play together in the end, but they didn't make friends? Maybe they don't have the same interest language as you, or maybe there are other reasons?

Anyway, if you are under pressure in this area, Mr. Bi has some suggestions. Be sincere and treat others with sincerity. As long as you treat others sincerely, you will definitely get something in return. Listening is more important than expressing yourself, and people who are good at listening to others are more likely to get friendship. Take the initiative, if others don't take the initiative to talk to you, you can take the initiative to say to them, hello, can I make friends with you? Learn to praise others. Think about how you feel when others praise you. Similarly, when you praise others, others feel the same way as you do.

Fourth, confusion about the future.

When all my peers around me went to work as interns, they couldn't find jobs and no one replied to their resumes. Fear, confusion, regret and unwillingness to the future will weigh on college students like a mountain.

Verb (abbreviation for verb) emotional problems

Many high school students who are forbidden to fall in love with each other are experiencing their feelings for the first time in college. Because it is the first time, I attach too much importance to it and cherish it. It is often easy to convey a sincere heart and take it too seriously, which means that once it is lost, it is easy to suffer a huge blow.

Therefore, it is easy for college students to stand and talk without pain. Individuals have their own difficulties and feelings at all stages, and think from the perspective of others.

External environmental influence of intransitive verbs

Watching roommates and classmates participate in various competitions and win various awards and honors, and watching them have their own life plans and goals, do you feel that you are useless, don't know anything, learn less than others, look less beautiful than others, and don't talk and communicate with others very much?

Too many negative emotions will disturb normal life, but you can't just complain and do nothing. You should learn to adjust yourself and make yourself as comfortable as possible.