How to regulate one's psychology well

Psychological regulation can be achieved through adjusting daily routines, moderate exercise, cultivating interests, social interaction, psychological counseling, and other methods. Psychological imbalance may be related to factors such as excessive stress, emotional accumulation, environmental changes, disease influence, cognitive bias, etc.

1. Adjusting your schedule

Maintaining a regular schedule can help stabilize your emotions. It is recommended to set a fixed time for waking up and falling asleep to avoid staying up late or not getting enough sleep. Reduce electronic device usage before bedtime and relax by reading or listening to light music. Long term disrupted sleep patterns may lead to endocrine disorders, which can exacerbate anxiety or depression.

2. Moderate exercise

Engaging in 3-5 aerobic exercises per week can promote the secretion of endorphins. You can choose low-intensity exercises such as brisk walking, swimming, yoga, etc., each lasting for more than 30 minutes. During exercise, it is important to pay attention to the body's reactions and avoid excessive fatigue. Insufficient physical activity can reduce stress capacity, while regular exercise can improve psychological resilience. Developing creative hobbies such as painting, music, and handicrafts can divert attention. Interest activities should choose projects that do not require competitive pressure and invest 2-3 hours per week. Accumulate a sense of achievement to enhance self-efficacy and avoid choosing high difficulty projects that may cause frustration. Long term lack of interest cultivation can easily lead to emotional numbness.

4. Social Interaction

Maintaining moderate social contact can provide emotional support. Can participate in structured social activities such as book clubs and volunteer services, and maintain 1-2 face-to-face exchanges per week. Pay attention to identifying consumptive interpersonal relationships and setting boundaries. Social isolation may exacerbate negative thinking, while positive interaction can help with emotional release.

5. Psychological counseling

For emotional distress lasting for more than two weeks, it is recommended to seek professional help. Psychological counseling can use methods such as cognitive-behavioral therapy and mindfulness training, typically requiring 4-12 systematic interventions. Severe depression or anxiety symptoms require medication treatment, such as paroxetine hydrochloride tablets, escitalopram oxalate tablets, sertraline hydrochloride tablets, and other antidepressants.

In daily life, you can try writing an emotional diary to record psychological changes, and increase your diet with foods rich in omega-3 fatty acids such as salmon and walnuts. Avoid excessive intake of caffeine and alcohol, and ensure 7-8 hours of high-quality sleep per day. If self-regulation is ineffective or suicidal thoughts occur, one should immediately seek medical attention at a psychiatric and psychological department. Long term psychological sub-health status may induce physical problems such as digestive disorders and weakened immunity. It is recommended to conduct psychological status assessments every quarter.