What should I do if I feel really uncomfortable being scolded by my parents

psychological discomfort after being scolded by parents can be alleviated through emotional acceptance, reasonable expression, cognitive adjustment, attention diversion, and seeking support. Parent child conflicts are usually caused by differences in communication styles, differences in expectations, pressure transfer, intergenerational conceptual conflicts, and inadequate emotional management.

1. Emotional Acceptance

Allowing oneself to experience feelings of grievance or anger is the first step in repairing psychological trauma. The emotional focus coping theory in psychology emphasizes that acknowledging the presence of negative emotions can reduce emotional intensity. You can try taking paper notes to record your current physical reactions and thoughts, to avoid getting stuck in a cycle of self doubt. This self-awareness can help distinguish the relationship between parental criticism and self-worth.

2. Reasonable expression

Use nonviolent communication skills to provide feedback on feelings to parents. Use my opening statement to describe the impact of an event, such as feeling sad when I hear a certain sentence. Choose a time when both parties have stable emotions to communicate and avoid defending during peak conflict periods. Research in developmental psychology shows that adolescents using constructive expression can reduce the intensity of parent-child conflicts.

3. Cognitive Adjustment

Analyze the rational and emotional components in critical content. Cognitive behavioral therapy suggests that attributing events to specific behaviors rather than personality traits can reduce pain. It is possible to objectively evaluate the factual content of parental criticism, while emotional accusations can be seen as a way for the other party to vent their pressure. This cognitive restructuring can establish a psychological buffer zone.

4. Transfer Attention

Transfer psychological energy through exercise or creative activities. Aerobic exercise can promote the secretion of endorphins to relieve emotional stress, and artistic expressions such as painting and music can transform negative emotions into creative motivation. It is recommended to choose activities that require focused attention, such as jigsaw puzzles or instrument practice, as the flow experience generated by such activities can help interrupt rumination.

5. Seek support

Discuss the incident with trusted family, friends, or psychological counselors. The social support system can provide a third-party perspective to avoid falling into a one-way thinking mode. School psychologists can help analyze the family interaction patterns behind conflicts, and peer empathy can alleviate feelings of loneliness. Pay attention to selecting support objects with confidentiality awareness. Long term involvement in parent-child conflicts can affect the development of self-identity. It is recommended to establish an emotional diary to record triggering events and coping effects. Regular sleep and moderate exercise can help stabilize emotional states, while foods containing tryptophan such as bananas and milk can assist in emotional regulation. If there are persistent somatic reactions such as insomnia or changes in appetite, professional psychological help should be sought in a timely manner. Family members participating in family therapy together can improve communication patterns.