The end of the year is always a mixed blessing, “happy” that 2014 is here and “sad” about the heavy work pressure at the end of the year. I think at this moment all of you must not want to cross into the new year with a heavy psychological pressure. So let’s take a look at your stress level at the end of the year and give your mind a clean sweep. ……
Take a look at your stress level and see if you’re over the limit.
Think about whether you’ve had any of the following in the past month:
1. Feeling overwhelmed by the work at hand.
2. Feeling like you don’t have enough time to ask for, so you have to fight for every second. For example, rushing through red lights when crossing the street, walking and talking at a fast pace.
3. Feel that there is no time to spend, and spend your days thinking about work.
4. It’s easy to lose your temper when you get frustrated.
5. Worry about what others think of your performance.
6. Feeling that your boss and family don’t appreciate you.
7. Worry about your financial situation.
8. Have a headache/stomachache/back pain that is difficult to cure.
9. Need to borrow cigarettes, alcohol, drugs, snacks, etc. to suppress restlessness.
10. Need to use sleeping pills to help fall asleep.
11. Getting along with family/friends/colleagues makes you lose your temper.
12. Interrupting someone when you are talking to them.
13. Go to bed and feel your thoughts rising and falling, so many things to hold on to that it’s hard to sleep.
14. Too much work to do everything to perfection.
15. Feel internal blame even when taking it easy in your spare time.
16. Feeling guilty afterwards for being impatient and capricious.
17. Feeling like you don’t deserve to enjoy yourself.
Scoring method: never 0, occasionally 1, often 2
Result Analysis:
0-10 points: low level of mental stress but may indicate a lack of excitement in life, more simple and dull, and low personal motivation to do things.
11-15: Moderate level of mental stress, although some times feeling stressed, but still manageable.
16 or above: High level of mental stress, should you reflect on the source of stress and seek solutions?
Manifestations of high mental stress:
I. Physical. Palpitations and chest pain, headaches, cold or sweaty palms, digestive problems (e.g., gastrointestinal distress, diarrhea), etc.
II. Emotional aspects: irritability, impatience, depression, nervousness, apathy, anxiety, meltdowns, etc.
III. Behavioral aspects: insomnia, excessive smoking and drinking, procrastination of things, tardiness and absence from work, stopping recreation, food addiction or anorexia, etc.
IV. Difficulty in concentration, decreased expression, memory, and judgment, persistent negative attitudes toward oneself and one’s surroundings, indecisiveness, etc.
Mastering the right way to reduce stress:
Rational Emotional Approach
The rational emotional approach starts from the premise that only by changing one’s irrational perceptions and establishing new rational ones can one remove one’s original psychological barriers. To this end, Ellis proposed an A-B-C theory to explain human behavior.
A: the main facts, behaviors, and events that an individual encounters
B: the individual’s beliefs, interpretations, and opinions about A.
C: The emotional outcome caused by the event.
Our emotional response C is directly determined by B (our beliefs). However, many people only pay attention to the relationship between A and C, and ignore that C is caused by B. B can cause negative emotions if it is an irrational idea, and if we want to improve our emotional state, we must refute (D) the irrational idea and establish a new one (E). This is the ABCDE step of Ellis’ rational emotion therapy. People’s stress is every time related to irrational perceptions, so by refuting irrational perceptions and establishing rational perceptions, people’s stress can be relieved.
The cathartic approach
Freud stated that everyone has an instinctive reservoir of aggressive energy in which the total amount of aggressive energy is fixed, and it always has to manifest itself in some way so that the aggressive drive within the individual is diminished.
One way: crying. Crying is a very good psychological release. As an outburst of pure emotion, it is a protective human response, a way to release the accumulated nervous energy in the body, to expel toxins from the body, and to adjust the balance of the organism.
Way number two – go to the venting bar (or venting room). There, you can beat up the person you want to beat up and yell at the person you want to yell at. Or yell and scream, twist towels, hit pillows, pound couches, etc. You can also carry a small leather ball with you and squeeze it hard when you are depressed and have to get mad.
Way No. 3 – Alternative venting. For example, go to a boxing match, a sparring match, a soccer match. Go watch violent movies,
Way number four – write out your stress, your worries. Write out your stress, your worries, that’s even if it’s a bit exaggerated – “to give a new poem about your worries”. Another more direct way is to keep a stress diary, where you record the events that trigger your stress, then analyze them rationally, and then figure out what to do about them.
Self-hypnosis
Self-hypnosis means that you It is a method to induce oneself into a hypnotic state, using “affirmative suggestion” to promote subconscious activity, so as to achieve the purpose of healing and regulating the body and mind. The characteristic of self-hypnosis is that it can be performed at any time and on any occasion. It is easy to learn, and the process is completely controlled by oneself from the beginning to the end. It is useful for adjusting one’s mind, improving physical and mental efficiency, developing one’s potential, and relieving psychological stress.
Please ask someone for guidance method:
When a person has a psychological When a person is in pain, they can talk and communicate with their friends, family or colleagues to get their support and guidance so that they can not only find a solution to the problem but also reduce their psychological stress.
Emotional transference:
This is also an important way to reduce stress. This is an important way to reduce stress. When people are depressed, they should divert their attention by reading books, watching movies, participating in sports, and attending group social events to reduce mental stress.
Hobby Stress Reduction:
Frequently find things to do based on your hobbies, creating a sense of tension. Things to do that cause a certain amount of tension, such as writing, researching problems, painting, etc. This can lead to positive and cheerful people, which can lead to stress reduction.