The general way for people to escape from the sea of suffering is

Getting rid of psychological difficulties usually requires multidimensional interventions such as cognitive adjustment, behavioral change, and social support. There are five core methods: reevaluating negative thinking, establishing healthy lifestyle habits, seeking professional psychological help, cultivating positive interpersonal relationships, and developing self-worth.

1. Re evaluate negative thinking

Cognitive behavioral therapy emphasizes identifying automated negative thinking and testing its authenticity with objective evidence. When individuals fall into catastrophic imagination, they can use a mind log to concretize their concerns and distinguish between facts and imagination. For example, converting 'I completely failed' into 'This task did not meet the standard, but 80% of the past projects have been successfully completed'. This cognitive restructuring can significantly reduce anxiety levels and requires daily practice to form new thinking patterns.

2. Establishing healthy lifestyle habits

Regular sleep and physical health directly affect emotional stability. Maintaining 7-8 hours of sleep can restore the function of the prefrontal cortex and enhance emotional regulation ability. Three 30 minute aerobic exercises per week can promote the secretion of endorphins, which is equivalent to low-dose antidepressants. Increasing the intake of deep-sea fish, walnuts, and other foods rich in omega-3 fatty acids in diet can help improve neurotransmitter balance.

3. Seek professional psychological help

When self-regulation is limited, psychological counseling can provide systematic support. A psychiatrist can assess whether medication such as paroxetine and sertraline is needed to intervene in severe depressive symptoms. Psychotherapists use techniques such as mindfulness based stress reduction and acceptance commitment therapy to help clients establish psychological flexibility. Group therapy breaks loneliness through peer feedback and is particularly suitable for patients with post-traumatic stress disorder.

4. Cultivating positive interpersonal relationships

Social connections are key factors in psychological resilience. Participating in interest communities such as book clubs and volunteer activities can establish high-quality social relationships. Maintain deep communication with supportive family and friends, and regularly practice emotional expression. Attention should be paid to staying away from relationships that continuously convey negative emotions and setting healthy social boundaries, which is particularly important for individuals with borderline personality traits.

5. Developing a sense of self-worth

Accumulating successful experiences through small goals can rebuild confidence. Record 3 completed tasks every day, including small achievements such as cooking and tidying up the room. Learning new skills such as painting, programming, etc. activates the brain's reward circuit. Practice self-care meditation and treat yourself with a tolerant attitude towards friends. Long term persistence can change self doubt tendencies and form a stable self-esteem system. Breaking free from psychological difficulties is a gradual process that requires patience and acceptance of repetition. It is recommended to start with the easiest method to implement, such as adjusting sleep rhythm first and gradually increasing exercise volume. Recording the emotional change curve helps to observe progress and avoid giving up due to short-term setbacks. When persistent suicidal ideation or severe impairment of social functioning occurs, it is necessary to immediately contact the psychological crisis intervention hotline or psychiatric emergency department. Daily reading of positive psychology books can supplement psychological energy, but do not expect a single method to produce miraculous effects. Comprehensive intervention is necessary to establish lasting psychological immunity.