How to Avoid Mental Disorders by Avoiding Internal Friction

Avoiding mental conflicts and mental disorders can be achieved by adjusting cognitive patterns, establishing emotional boundaries, cultivating focus, maintaining a regular lifestyle, and seeking professional intervention. Long term psychological stress or rumination may lead to emotional exhaustion, requiring a combination of behavioral intervention and psychological adjustment.

1. Cognitive adjustment

Identifying and correcting automated negative thinking is the core of reducing internal friction. When there is excessive worry or self denial, the three column method in cognitive-behavioral therapy can be used to record facts, distort cognition, and respond rationally. For example, I must perfectly transform myself into someone who allows for moderate mistakes, by repeatedly practicing and rebuilding my thinking path, reducing the energy consumed by the brain's repeated entanglements.

2. Emotional isolation

Taking excessive responsibility for others' emotions can accelerate the depletion of psychological resources. Establishing clear interpersonal boundaries requires practicing nonviolent communication skills, and I need to represent you in expressing your demands. Set aside some alone time every day for mindful breathing to help distinguish between one's own emotions and those projected by others, and avoid falling into the cycle of emotional blackmail.

3. Focused training

Single task processing can effectively block fragmented thinking. Set a 45 minute focus period every day to handle core tasks, during which turn off message notifications and use the Pomodoro Clock technique to enhance attention. Neuroscience research has shown that this training can enhance the inhibitory function of the prefrontal cortex against distractions and reduce mental exhaustion caused by multi-threaded thinking.

4. Physiological regulation

Dysregulation of circadian rhythm can exacerbate psychological vulnerability. A fixed wake-up time and 7 hours of sleep can stabilize cortisol levels, and 30 minutes of aerobic exercise three times a week can promote the secretion of brain-derived neurotrophic factor. Avoid consuming caffeine in the afternoon and add foods such as millet rich in tryptophan for dinner to enhance emotional regulation from a physiological basis.

5. Professional Intervention

When there are persistent prodromal symptoms such as insomnia or hallucinations, timely clinical psychological evaluation is necessary. Cognitive correction therapy combined with mindfulness based stress reduction courses can improve rumination, and if necessary, medication that regulates neurotransmitters can be used under the guidance of a doctor. Establishing a support system that includes psychological counselors and psychiatrists can effectively prevent the transformation of psychological problems into pathological conditions.

Cultivate the habit of disabling electronic devices at night and use paper reading instead of swiping your phone before bedtime. Engaging in forest bathing or gardening activities every week to expose oneself to the natural environment, and exposure to green spaces has been shown to reduce amygdala activity. Record daily energy balance sheet, and initiate relaxation program when emotional expenditure exceeds supply. If it persists for two weeks without relief, it is recommended to undergo professional psychological screening. Maintain social connections without getting overly involved in other people's issues, and find a balance between self-care and social support.