How to improve poor psychological resilience

Poor psychological resilience can be improved through cognitive and behavioral adjustments, emotional management training, progressive exposure exercises, mindfulness meditation practices, and the construction of social support systems. Psychological resilience is usually related to genetic factors, upbringing environment, accumulation of stress events, self-awareness biases, lack of coping skills, and other factors.

1. Cognitive behavioral adjustment

Identifying and correcting negative thinking patterns is the core intervention method. When there is overgeneralization or catastrophizing thinking, a mind log can be used for objective analysis, such as transforming "I am definitely failing" into "I have shortcomings but can improve through preparation". Collaborate with Socratic questioning techniques to gradually establish a rational cognitive framework. Clinically, commonly used drugs such as paroxetine hydrochloride tablets and escitalopram oxalate tablets are used to assist in the treatment of anxiety symptoms, but they must be used under the guidance of a psychiatrist.

2. Emotional Management Training

cultivates emotional awareness through emotional diaries, mastering physiological regulation techniques such as abdominal breathing and progressive muscle relaxation. When somatic reactions such as palpitations occur, lorazepam tablets can be temporarily used to alleviate acute symptoms. Long term training should focus on establishing a virtuous cycle of emotion cognition behavior, such as replacing emotional eating with exercise, which requires guidance from a psychological counselor to achieve phased goal setting.

3. Progressive Exposure Practice

adopts systematic desensitization therapy for specific fears, starting from low stress scenarios to establish successful experiences. People with social anxiety can first practice eye contact and gradually transition to short conversations. Combining with drugs such as sertraline hydrochloride tablets can reduce the incidence of avoidance behavior. After each exposure, cognitive restructuring is necessary to reinforce the belief that "discomfort will naturally subside" and avoid weakening the training effect through safe behavior.

4. Mindfulness meditation practice

Conduct 10 minutes of breath anchoring training daily to cultivate non judgmental awareness of current experiences. Research has shown that an 8-week mindfulness based stress reduction course can significantly improve amygdala hyperresponsiveness. When attention is lost, methylcobalamin tablets can be used to nourish the nerves, but the key is to establish regular meditation habits. It is recommended to use a professional app to guide and avoid operational deviations.

5. Construction of Social Support System

Actively participate in group psychological counseling or skill training groups, and gain alternative experiences through observation and learning. Important others should avoid excessive protection and instead adopt an attitude of encouraging experimentation. For comorbid depressive symptoms, mirtazapine tablets may improve the problem of reduced motivation. Regular family meetings can help adjust unreasonable expectations and establish a flexible evaluation system.

It is recommended to maintain aerobic exercise three times a week to promote endorphin secretion, and increase the intake of foods rich in omega-3 fatty acids such as salmon and walnuts in the diet. Establish a stable sleep rhythm and avoid using electronic devices before bedtime. When there is persistent physical discomfort or social dysfunction, it is necessary to promptly seek professional evaluation from a psychiatric and psychological department. Daily reading of cognitive-behavioral therapy self-help books is recommended, but it is important to avoid excessive self diagnosis.