What to do if surrounded by negative emotions

When surrounded by negative emotions, it can be alleviated by adjusting cognitive patterns, shifting attention, moderate exercise, establishing support systems, and seeking professional help. Negative emotions are usually caused by stressful events, cognitive biases, physiological imbalances, interpersonal conflicts, unresolved psychological trauma, and other factors.

1. Adjusting cognitive patterns

Cognitive behavioral therapy believes that emotions stem from the interpretation of events rather than the events themselves. Record the specific thoughts that trigger emotions and test their authenticity with objective evidence, such as adjusting "I completely failed" to "This time the result was not ideal, but there were successful experiences before". Spend a few minutes every day practicing positive reappraisal and gradually changing your automated negative thinking habits. Long term persistence can reduce emotional susceptibility.

2. Shift attention

When caught in an emotional vortex, immediately interrupt the current environment. Engage in activities that require concentration, such as puzzles, Sudoku, or behaviors that strongly stimulate the senses, such as smelling peppermint essential oil or washing your face with cold water. Artistic creations such as graffiti mandalas can activate the brain's reward circuit. Immersing for more than 15 minutes each time can effectively block rumination, which is particularly suitable for acute emotional attacks.

3. Moderate exercise

Regular moderate intensity aerobic exercise can promote the secretion of endorphins. Fast walking, swimming, etc. 3 times a week for 30 minutes each time can improve emotional regulation ability. The combination of abdominal breathing and yoga postures can lower cortisol levels. Team sports such as badminton can also meet social needs and alleviate negative emotions caused by loneliness.

4. Establish a support system

List 5 trusted relatives and friends, and make an agreement to proactively contact them when feeling down. Participating in interest clubs or volunteer activities to expand weak connection networks often brings new insights through communication from different perspectives. Avoiding continuous communication with people in the same emotional state can easily create a negative reinforcement cycle. Pet companionship can also provide stress free emotional support.

5. Seek professional help

When emotions persist for more than two weeks and affect life, psychological counseling should be considered. Cognitive behavioral therapy has a significant effect on anxiety and depression, and mindfulness training can enhance emotional resilience. A psychiatrist can assess the need for antidepressants such as paroxetine and sertraline. Group therapy provides emotional resonance and skill learning, suitable for emotional problems caused by interpersonal relationships.

Maintaining a regular sleep routine helps stabilize biological rhythms and ensures 7 hours of sleep per day. Adding bananas and oats rich in tryptophan to the diet can help synthesize serotonin. Limit alcohol and caffeine intake to avoid exacerbating emotional fluctuations. Establish an emotional diary to record triggering factors and coping effects, gradually identifying personal emotional patterns. These life adjustments can enhance psychological resilience, but if the self-regulation effect is limited, it is still recommended to seek professional intervention in a timely manner.