Physical and mental health

There are two types of human health, physical health and mental health. Most people usually only focus on physical health, and it is only after losing mental health that they realize that mental health is more important. It can even be said that there can be no physical health without mental health. Mental health is a major global public health issue.

The World Health Organization (WHO) has released a set of data: about 14% of the world's diseases can be attributed to neuropsychiatric disorders, and about 1 billion people are experiencing the effects of psychological, neurological, and psychiatric diseases. Mental health is ranked first in WHO's 2020 projections of the total burden of disease. In China, there are more than 100 million people with mental disorders.

The first four of the 10 health indicators published by the World Health Organization are related to mental health.

1. Have enough energy to cope with the pressure of daily life and work without feeling overly nervous;

2. Be optimistic, have a positive attitude, dare to take responsibility, and not be picky about everything;

3. Good at resting and sleeping well;

4. Strong adaptability and ability to adapt to various changes in the environment.

Correspondingly, psychological unhealth will have the following manifestations, and show a gradual development trend:

1. Often in inner conflicts, experiencing various bad emotions (such as boredom, regret, frustration, self-blame, etc.), and the bad emotions persist for more than a month, and cannot be resolved by themselves.

2. Because of the existence of bad emotions, it affects interpersonal communication and reduces work efficiency.

3. Bad emotions continue to develop, with suspiciousness, anxiety, depression, obsessiveness, persecution delusions, severe insomnia, decreased social function, and decreased brain function.

4. These undesirable psychological phenomena develop into symptoms, manifested as depression, anxiety, obsessive-compulsive disorder, bipolar disorder, schizophrenia, and so on.

The first two, if detected in time, may be able to gradually restore mental health by changing the environment, reducing stress, regulating emotions, and curbing the decline to a worse state.

Cultivate good emotions

In self-regulation, the most important thing is to manage your emotions.

What are emotions? Emotions are the external manifestations of the mental activity of the brain, which are closely related to the physiological functions of the body. Emotions are the bridge connecting psychology and physiology, and good emotions will make endocrine activity good, strong immunity, autonomic nerve balance, and vigorous metabolism; Bad mood can lead to autonomic nerve dysfunction, endocrine activity disorders, and decreased immunity, resulting in hypertension, hyperlipidemia, arteriosclerosis, arrhythmia, coronary heart disease, stroke and other diseases, and even the formation of cancer.

To put it simply, if you feel happy, positive, able to cope with stress, helpful, have a good appetite, and sleep well, this mood is positive. Otherwise, it's negative emotions.

In short, what threatens the health and life expectancy of modern people has changed from external factors such as bacteria, viruses, physicochemicals, and biology to internal emotional disorders and psychological conflicts such as nervousness, anxiety, and impatience. Cultivating one's mind and learning to self-regulate one's emotions has increasingly become an important means of health preservation.

In addition to correctly dealing with difficulties and setbacks in life and work, we must also learn to use the knowledge of psychology to free ourselves, overcome setbacks, and quickly restore the psychological balance of temporary abnormality.

What to do exactly? Based on my own experience in therapy and psychological construction, I put forward the following suggestions:

First, be sure to make time for exercise.

Emotions are not a closed system, the body and mind are one, and managing the body well is the premise of managing emotions well.

Moderate outdoor exercise is a natural remedy for depression. Physical activity stimulates the secretion of beneficial chemicals in the brain, such as endorphins, which can boost a person's mood and make them happy. Other studies have also found that exercise can improve psychological problems such as panic disorder, psychological trauma, and other anxiety disorders.

Physical activity can also improve self-image, get help from group members, distract from daily worries, and increase self-confidence in dealing with problems. These are all good for improving mood.

Second, monitor your sleep closely and try to get enough sleep.

Insomnia is the most common predictor of depression, and people with long-term insomnia are at high risk of developing depression. Scientific studies have shown that if you don't get enough sleep for a long time, your IQ will drop by 10 to 15 percent, which is equivalent to going from a normal person to a mild intellectual disability. Try not to stay up late, and try to ensure a healthy and high-quality sleep as long as you can.

Third, scientific management of daily affairs.

In the face of complex daily affairs, we must learn to classify and prioritize. There are only four things in the world: urgent and important; urgent but not important; important but not urgent; It's not important or urgent. Many things, take one step at a time, and take the current step first. The next step, the next step. Don't be too pre-emptive and don't use unnecessary things to take up limited brain memory.

Fourth, learn to release stress and regulate emotions.

Everyone's ability to adapt to stress is different. Learn to self-regulate, relieve inner pressure, release emotions, and establish your own psychological regulation methods, such as singing, partying, volunteering, etc. No matter what kind of method is suitable for you, as long as it works for you, it can help mental health to a certain extent.

Fifth, learn to make trade-offs and learn to let go.

Life is all about giving up. There are some things that are destined to be impossible to do well, and we cannot control or influence them. It's useless to think about this kind of thing, and you don't want to be the best. Lotte knows its fate and waits for the decision of fate.

For the irreparable, insist on thinking in isolation. One yard is one yard, don't confuse irrelevant things with each other, lest you lose all the games.

There is a submarine theory: the submarine is divided into multiple cabins that are connected but isolated from each other, and when one compartment is flooded, it is enclosed and the submarine can sail. This loss is bearable, don't panic because a cabin is flooded, and affect the overall situation.

In daily life, when I encounter a big problem, I really can't solve it, so I close it in my brain and put it aside for the time being. As long as it doesn't affect the big picture, let time figure it out.

Sixth, look for spiritual sustenance.

When people are faced with unsolvable dilemmas, faith can make them firm. In the face of painful despair, people of faith are able to endure more. From a psychological point of view, religion arose because people are fragile and have limited endurance, and they need to find strong spiritual sustenance.

To summarize the methods of cultivating good emotions: moderate exercise, enough sleep, scientific management, self-relaxation, learn to let go, and find sustenance.

Emotions are the bridge between the physical and the psychological. Emotions are like floods, which can be unblocked. Don't try to control and eliminate your bad emotions, go with their natural laws, or let them flow over time, or let them recur and become numb, or vent them, or satisfy them.