How to Adjust College Students' Psychological Troubles

Author: Wang Yuanli, The First Affiliated Hospital of Zhengzhou University

Reviewer: Li Shuying, Chief Physician, Second Class Professor, First Affiliated Hospital of Zhengzhou University

Mental health refers to the integrity and coordination of the process of a person's basic psychological activities, that is, the integrity and coordination of cognition, emotion, will, behavior, and personality, the ability to adapt to the environment, and the ability to keep pace with social development. In layman's terms, it means: eating well, sleeping well, working well, having fun and meaning in life, being able to get along with oneself, accepting things calmly, being happy to interact with others, being able to treat oneself and others well, adapting to the environment, being in a normal mood, and being able to realize one's potential.

Mental health and unhealth are not clear-cut opposites, but a continuous state. Mental health is relative rather than absolute. Having unhealthy mental and behavioral manifestations does not mean being mentally unhealthy. Mentally healthy people are not without pain and troubles, but they can get rid of pain and troubles in time and actively seek change.

During college, we may face some pressure, such as academic pressure, interpersonal relationship pressure, economic pressure, employment pressure, and the gap between ideal and reality. Stressful events and situations are threats to mental health. Under pressure, some negative emotions and negative psychological reactions will occur, which are "abnormal minds".

1. Common emotional distress

1. Anxiety refers to the emotional state of tension, uneasiness, worry, and annoyance caused by an individual's imminent or possible danger or threat. Anxiety is very common when facing pressure from all aspects.

2. Depression: It manifests as low mood, lack of energy, lack of interest, feeling that nothing is meaningful, pessimism, and low self-esteem. Speech reduction and slow thinking. Anorexia, insomnia, chest tightness, fatigue. In severe cases, there may be numbness and suicidal thoughts.

3. Burnout: It manifests as low mood, lack of motivation, low sense of achievement, low sense of efficacy and negative coping. Academic burnout and occupational burnout are common.

2. How to deal with "abnormal mind"?

1. Look at things from an objective perspective. Everyone has an "abnormal mind".

2. Treat "abnormal heart" with a "normal heart".

3. If these "abnormal thoughts" reach a certain level of "psychological disorder" and cannot be adjusted by oneself, you need to seek help from professionals.

3. Test it yourself

1. Are your emotions extremely volatile? Are there any negative emotions that are too long or too severe?

2. Thinking Is the brain power, memory, etc. normal? Is the thinking different from that of ordinary people?

3. Behavior Is the behavior normal? Are sleep, diet, life, and work significantly affected?

4. Social function: Can you still work and live like a normal person?

4. Helping Mental Health

Health adjustment "tips"

1. Negative events and situations often trigger negative emotions first. To improve psychological discomfort and distress, you can start with emotions.

Accept the present moment, accept your emotions, and believe that there is no emotion that is inappropriate. We can be happy, angry, afraid, sad, successful, or fail. Acknowledge that you are an emotional person, and acknowledge that others are emotional people. When you accept them and settle down to be with them, your brain can work rationally.

2. Relax your body and mind. Here are some tips to help you calm your emotions.

(1) Abdominal breathing relaxation method : Close your eyes, maintain a balanced posture, and breathe in slowly (count one, two, three, four in your mind). The air enters through your nose, flows along your trachea and gently fills your lungs, then sinks all the way to your abdomen, and then slowly exhales from your mouth (count one, two, three, four in your mind). Slowly rise from your abdomen to your lungs and exhale the air inside.

Figure 1 Copyright image, no permission to reprint

(2) Safe and Calm Technique : In your inner world, there is a unique space that is isolated from the outside world and is completely controlled and constructed by you. It is a place where you can feel safe and calm. Please close your eyes, take a deep breath, and find this safe and calm place. Find a pleasant experience from your past from your memory.

(3) Mindfulness relaxation : Mindfulness is a method of self-regulation that involves consciously focusing attention on current internal or external experiences and accepting them without judgment. It has been scientifically proven to be effective in improving mood and enhancing concentration.

(4) Different understandings of negative events and situations will affect our feelings . Adjusting cognition is beneficial to maintaining mental health. We can understand ourselves through feedback from others, self-observation, internal clues, and social comparison.

Figure 2 Copyright image, no permission to reprint

(5) Reasonable attribution.

(6) Reasonable expectations and goals.

(7) The power of suggestion: Positive self-suggestion can enhance confidence and relax emotions.

3. Behavioral Modulation

(1) Physical exercise : Studies have shown that regular physical exercise promotes the release of positive chemicals in the brain, thereby maintaining mental health.

Figure 3 Copyright image, no permission to reprint

(2) Listening to music

Figure 4 Copyright image, no permission to reprint

(3) Divert attention

Figure 5 Copyright image, no permission to reprint

4. Seek social support

5. Seek medical help. Being mentally ill is just like being physically ill. There is no shame in that. There is no need to avoid seeing a doctor.

Medication + psychotherapy = better efficacy.