What are the psychological adjustment techniques

psychological regulation techniques mainly include cognitive behavioral regulation, emotional release regulation, relaxation training regulation, mindfulness meditation regulation, and social support regulation.

1. Cognitive Behavioral Regulation

Cognitive behavioral regulation is the process of improving psychological states by identifying and changing unreasonable thinking patterns and behavioral habits. This method suggests that an individual's emotional distress often stems from misinterpretation of events or negative automated thinking. The regulatory process typically includes steps such as self-monitoring, cognitive restructuring, and behavioral experimentation. For example, when feeling anxious, one can try recording the thoughts that trigger anxiety and seeking evidence to challenge the authenticity of these thoughts, thereby establishing a more objective and positive cognitive pattern. This regulation technique helps reduce emotional problems such as depression and anxiety, and enhances the ability to cope with stress.

2. Emotional catharsis regulation

Emotional catharsis regulation refers to expressing and releasing pent up emotions in a safe and appropriate way. Long term suppression of emotions such as anger and sadness may have a negative impact on mental health. The ways to vent can include confiding in trusted people, sorting out feelings through writing diaries, engaging in artistic creations such as painting or music, or engaging in moderate physical activity in a safe environment. This regulatory approach helps alleviate psychological stress, restore emotional balance, and prevent emotional problems from turning into psychosomatic symptoms. The key is to find a suitable channel of expression that does not harm oneself or others.

III. Relaxation Training Regulation

Relaxation training regulation is a technique that uses active practice to bring the body and mind into a relaxed state, in order to combat tension and anxiety. Common methods include progressive muscle relaxation, which involves systematically tightening and then relaxing muscle groups in various parts of the body; Abdominal deep breathing, focusing on long and slow breathing to activate the parasympathetic nervous system; And guiding imagination, constructing calm and peaceful scenes in the mind. Regular relaxation training can reduce sympathetic nervous system excitability, alleviate physiological stress reactions such as increased heart rate and muscle tension, and promote overall psychological relaxation.

4. Mindfulness meditation regulation

Mindfulness meditation regulation emphasizes conscious and non judgmental attention to the current inner experiences and external environment. Practitioners focus their attention on breathing, bodily sensations, or surrounding sounds, and gently bring them back when their thoughts drift away. This practice helps individuals break free from repeated negative thoughts and rumination, enhancing their awareness and acceptance of emotions and ideas. Long term adherence to mindfulness practice can alter the neural circuits related to stress response in the brain, effectively reduce anxiety and depression symptoms, and enhance emotional regulation and life satisfaction.

V. Social Support Regulation

Social support regulation refers to actively seeking and utilizing emotional care, practical help, and informational support from family, friends, colleagues, or support groups. A good social support network can serve as a buffer against stress. Individuals can establish and maintain supportive relationships by strengthening daily communication, participating in collective activities, and joining communities with common interests or experiences. When facing difficulties, confiding or seeking help from others not only provides different perspectives and resources for problem-solving, but also satisfies the need for a sense of belonging, significantly reduces feelings of loneliness and helplessness, and enhances psychological resilience. Mastering and flexibly applying various psychological adjustment techniques is crucial for maintaining mental health. It is recommended to incorporate suitable adjustment methods into daily life, such as arranging short periods of mindfulness breathing or relaxation exercises every day. At the same time, pay attention to maintaining a regular schedule and balanced diet, as physical condition directly affects psychological feelings. Regular walking, yoga, and exercise can help release endorphins and improve mood. Cultivating positive interests and hobbies can also enrich the spiritual world and divert excessive attention from stress. If emotional distress persists after self-regulation, or affects daily social, work, and life, it is necessary to seek professional evaluation and guidance from a psychological counselor or psychiatrist in a timely manner to obtain more targeted intervention plans.