How to deal with emotional repression and psychological blockages

Emotional suppression and psychological blockage can be improved through psychological counseling, exercise regulation, social support, mindfulness training, medication therapy, and other methods. These problems are usually caused by long-term stress, accumulation of negative events, personality traits, neurotransmitter imbalances, traumatic experiences, and other factors.

1. Psychological Counseling

Professional psychological counseling can help identify the root of emotions, and cognitive-behavioral therapy can correct negative thinking patterns. A psychiatrist may recommend 1-2 talk therapy sessions per week, combined with exposure therapy for severe conditions such as post-traumatic stress disorder. Sandplay therapy is suitable for children and adolescents with limited language expression abilities.

2. Exercise regulation

Regular aerobic exercise such as swimming or jogging can promote the secretion of endorphins, and moderate intensity exercise for 30 minutes each time can improve mood. Yoga combined with breathing training can reduce cortisol levels, while group dance activities can enhance social interaction. Be careful to avoid excessive exercise that can cause physical fatigue.

III. Social Support

Establish a core support circle of at least 3-5 people and engage in regular in-depth communication. Participating in interest clubs such as book clubs can expand weak social networks, and pet companionship can provide stress free emotional support. Avoid long-term isolation, but control ineffective social energy consumption.

4. Mindfulness Training

Daily 10 minute breathing meditation can improve emotional awareness, and body scanning exercises can help release muscle tension. Mindfulness diet training can interrupt automated negative thinking, and recording emotional diaries can reveal triggering patterns. In the early stages, there may be adaptive reactions such as decreased attention span.

V. Medication Treatment

During severe depressive episodes, SSRI drugs such as fluoxetine hydrochloride capsules can be used according to medical advice, and escitalopram oxalate tablets are more effective in treating accompanying anxiety symptoms. Traditional Chinese patent medicines and simple preparations, such as Jieyu Anshen Granule, is suitable for mild emotional disorder. It should be noted that Shugan Jieyu Capsule may cause gastrointestinal discomfort. Maintaining 7-8 hours of high-quality sleep per day can help regulate emotions, and avoiding electronic devices 2 hours before bedtime. Add foods such as salmon rich in omega-3 fatty acids to your diet and reduce intake of refined sugars. Establish a stable lifestyle rhythm and reserve time for artistic creation and other expressive activities. When the self-regulation effect is limited, it is recommended to go to a psychiatric and psychological department for professional evaluation. Early intervention can effectively prevent the deterioration of symptoms. Pay attention to observing the cycle of one's own emotional changes and avoid mistaking short-term emotional fluctuations for serious psychological problems.