How to avoid mental stress by avoiding internal friction

Avoiding mental conflicts can be achieved through adjusting cognitive patterns, establishing emotional boundaries, cultivating focus, reducing excessive reflection, and enhancing action skills. Psychological internal friction is usually caused by factors such as self doubt, excessive worry, perfectionism tendency, interpersonal relationship pressure, and vague goals.

1. Adjusting cognitive patterns

Identifying and correcting automated negative thinking is key to reducing psychological energy expenditure. When self deprecation or catastrophic imagination occurs, the three column method in cognitive-behavioral therapy can be used to record facts, thoughts, and evidence, gradually replacing subjective speculation with an objective perspective. Long term practice can reduce the frequency of rumination and avoid falling into meaningless psychological games.

2. Establishing emotional boundaries

Clearly distinguishing one's own responsibilities from those of others can effectively prevent emotional overload. For uncontrollable external events, attention can be diverted through psychological decoupling techniques, such as setting daily worry time to focus on dealing with anxiety. Practice nonviolent communication skills in social interactions by using 'I need' sentence structures instead of 'you should' sentence structures to reduce psychological loss caused by interpersonal friction.

III. Cultivating concentration

Mindfulness meditation training can enhance engagement in current tasks. Performing 10 minutes of breath anchoring exercises every day, observing thoughts without judgment, can enhance the prefrontal cortex's ability to regulate the amygdala. During work and study, the tomato work method is used to break down big goals into 25 minute focus units, with brief breaks to reset attention.

Fourth, reduce excessive reflection

Set decision deadlines to prevent thinking from spinning in place. Simple transactions are given a 30 second decision window, while complex problems are limited to 3 analysis cycles before action must be taken. Before going to bed, take 5 minutes to file the events of the day, write down unresolved issues, and promise to handle them the next day to avoid nighttime rumination that affects sleep quality.

Fifth, enhance action power

Implement the five minute start-up rule to overcome procrastination. Breaking through psychological barriers through small actions, such as tidying up your desk before starting writing. Completion is more important than perfection, allowing for flaws in the initial results and replacing the pressure of one step with iterative improvement. Establish an action feedback mechanism and provide non-material rewards to reinforce the positive cycle for each completed stage goal.

Daily aerobic exercise can be combined to promote endorphin secretion, and brisk walking or swimming for 30 minutes three times a week can help alleviate anxiety. Maintain a regular sleep schedule and a stable biological clock, and avoid blue light stimulation one hour before bedtime. Add deep-sea fish, walnuts and other foods rich in omega-3 fatty acids to the diet, and supplement vitamin B in moderation to maintain nervous system stability. When the self-regulation effect is limited, it is recommended to seek professional psychological counseling for systematic intervention.