Students’ Handbook of Psychological Health

 

I understand your troubles-- Psychological Dilemma

 

01 How to describe my inner panic – Psychological distress

Psychological distress is a widely existed temporary cognitive and emotional distress caused by external stimulation. University students’ common psychological distress is commonly caused by adaption, study, interpersonal relationships, love, sex and personal growth.

 

02 How to appease the inner panic?

Ask for help from yourself. Face the distress directly, have a peaceful mind, analyze the reason according to your ability and try your best to solve it.  

Ask for help from your friends and family.

Ask your friends or teacher for help, listen to their solutions.

Ask help from the professionals.

Ask the psychologists at the Psychological Health Education Center for help.

 

03 We can’t stand idly by when students around you are acting like this…

When there are obvious psychological or behavioral abnormalities due to emergencies

When they are depressed and last for more than two weeks

When they have psychological abnormalities when they are under huge stress from school work and have difficulties studying

Have severe inferiority complex due to certain reasons

Have long-term severe sleeping disorder

When they are too introverted, withdrawn and lack of interpersonal interaction

When they have emotional problems caused by interpersonal imbalance

When there is a clear tendency of attacking or violence activities

 

04 The differences between depressing emotions and depression

Depressing emotions’ pronoun is stress or anger in our daily life.

Depression is a symptom cluster; it is expressed like depressing emotions while there are also obvious disease symptoms on body, mentality and mind, and requires treatment.

 

05 How to describe the feeling of depressing emotions?  

A feeling of depression or persistent depression

Decrease or even lose interests, energy decrease

Slow thinking and reaction, slow speech and behavior

Low self-evaluation, have no sense of value, self-blame and self-sin

Obvious physical discomfort and sleeping disorder

 

06 Am I thinking too much? Or anxiety is also a sickness?

Being anxious is a protective emotional response, usually a worry caused by a particular event.

Anxiety disorder is a kind of pathological anxiety, continuous and unexplained feeling of tension and panic, accompanied by obvious autonomic nerve disorder, insomnia or restlessness.

 

07 I just washed my hand again, am I suffering from Obsessive-compulsive Disorder?

Compulsive behavior is a living habit, a certain level or compulsive behavior can make life organized, if its serious, it may make life inflexible.

However, Obsessive-compulsive disorder (OCD) is a kind of neurosis with self-compulsion as the prominent symptom. It violates the individual's will and occurs repeatedly, and unreasonably. When the symptoms appear, it leads to the individual's confrontation with self and pain

08 Is procrastination behavior caused by poor self-control?

Procrastination is not a time management or moral problem, but a complex psychological problem. The superficial reason for procrastination is to encounter difficult things and put them aside without finding a good solution. The deep reason is fear of failure, fear of change or perfectionism

 

Tack on difficulty – Copping with Stress

 

01 What is stress?

Stress is a subjective feeling. When we encounter something difficult to deal with and something difficult to happen, stress will come along. In fact, stress is not the events themselves, but our understanding and response to it.

 

02 The differences between stresses.

Too much stress will affect our emotional health, but having no pressure is bad for people's development. Experiments have proved that the maintenance of life activities requires a certain level of external stimulation, and an appropriate degree of stress can make people energetic and energetic.

 

The relationship between stress and learning efficiency is an "inverted U-curve". When the pressure is at the medium level, the learning efficiency is the highest, too much. Low or high stress will hinder behavior. Therefore, stress is a double-edged sword, with both good sides and bad sides.

 

03 Mental stress calculator  

There are some common manifestations of excessive stress. If you have multiple matches, you can consider making a decompression spa for your mood.

Prone to diarrhea and other gastrointestinal discomfort often, or get cold frequently

Habitual procrastination, always put off the task until the deadline comes

When dealing with others, he or she is always aggressive and extremely sensitive to other people's words

 

Often feel sore all over the body, especially in the shoulder, neck, waist and back

Inexplicably like to eat sweets and all kinds of high calorie foods

I feel contradictory in my heart. On the one hand, I want to be alone and impatient with the people around me. On the other hand, I want to be accompanied and listened to, and hope to get the understanding and support of others

 

04 Getting used to stress

Alarm Phase

Fighting Phase

Exhausted Phase

Discovered stressful events and arouse vigilance and prepare to deal with stress. At this time, there will be stress reactions such as anxiety and insomnia

Devote all your energy to deal with it, and finally eliminate the pressure or retreat if it cannot be solved smoothly

If stress exists for a long time and cannot be well adapted, it will consume a lot of physical and psychological resources and finally lead to exhaustion

  

05 The common strategy to tame stress

1. Treat yourself correctly, set achievable goals, and make progress through struggle in a relaxed and pleasant atmosphere.

2. Find the significance of stress and treat the difficulties with a positive and optimistic attitude.

3. Constantly improve self-quality, cultivate good habits, and have a degree of relaxation in work and life

4. Try self-decompression and get rid of the continuous influence of stress temporarily through catharsis and diverting

5. Establish a good social supporting platform and seek spiritual support when facing stressful events.

 

06 Pick a technique to relive your stress

1. Take the initiative to talk. When you are having too much stress, learn to take the initiative to talk, have a chat with your friends, find an exit for your stress, the support of your friends will make you feel better

2. Use music to relax. The wonderful melody can relax the tension of nerves and relieve the anxious mood

3. Exercise regularly. Aerobic exercise is one of the best ways to manage stress. It can release and relieve psychological pressure.

4. Enjoy the nature. When you are upset, try to walk in the campus, our university has a greening coverage of 63%. There is always one scene that can comfort your heart, including Spring’s cherry blossoms, Summer lotus, Ginkgo in Autumn and Cypress in winter.

 

Be a Happy Student-Study

 

01 Motivation

Frankel, a famous psychologist, told us that seeking meaning is one of the important motives of human beings. The process of actively thinking about the meaning of learning will ignite your enthusiasm for learning. You might as well think about the following questions to explore your motivation for learning.

 

What is the unique meaning of learning to you? What’s the connection between learning and your dream?

 

For college students, learning enriches their life, also ignites their passion, there are sweet and bitters. If you work harder, you can reap the ideal feedback of the University to you.

 

02 Mental Factors  

Intelligence factor: Including observation ability, imagination ability and thinking ability, develop cognitive function.

Non-intelligence factor: Including learning motivation, learning interests, learning emotions, and learning will, develop motivate function.

 

03 Learning Efficiency

1. Reflect on the learning content, objectives and process, find out the gap and clarify the objectives

2. Scientifically arrange learning time and formulate their own learning plans and learning methods

3. Proper adjustment of learning rhythm, combination of work and rest, relaxed attitude and abundant energy can actively help the memory of knowledge.

4. Learn to find resources. As a newcomer, you can ask teachers, seniors students for professional learning experience or participate in professional lectures and forums to broaden your horizons

 

04 Vitality Recoveries

Take brainwork scientifically

Free yourself is not a good way to eliminate with mental fatigue, it may cause physical fatigue. You can try doing aerobic exercise or listening to music to relax.

Ensure brain nutrition supply

Eat three meals a day, allocate reasonably and have comprehensive nutrition

Don’t stay up late

Adequate sleep is a necessary factor to ensure the energy of learning. Going to bed late for a long time will not only make you have dark circles like the giant panda, but also increase the risk of baldness, so staying up late is really not a good idea.

 

05 Exam management

Anxiety caused by examinations is not terrifying. Moderate anxiety is conducive to the achievement of excellent results, but excessive anxiety will have a negative impact on the exam. At this time, we need to control and regulate consciously. You can try the following:

1. Evaluate yourself correctly and set up appropriate academic goals.

2. Use effective relaxation methods to relax your body and mind

Abdominal breathing

Imaginative relaxation

Sit in a comfortable position, inhale deeply and slowly with your nose, and then spit out slowly with your mouth; imagine relaxing your feet, legs, back, neck and hands in turn.

Play light music and imagine yourself on the soft beach, warm sun shines on the body, the sea breeze blows gently, and listens to the sea waves pounding the shore, temporarily empty your mind.

 

3. If you can't relieve your anxiety effectively by yourself, you can always call us.

 

Mater of Emotions– Emotion Management

 

01 Non-vegetation, ruthless practice makes perfect.

Emotion is a signal; it can tell us the surrounding environment, inner world and the relationship between them. Emotions can be roughly divided into two types: positive emotion and negative emotion. Common positive emotions include joy, gratitude, hope, pride, admiration, etc.; Common negative emotions include depression, sadness, fear, anger, anxiety.

 

02 Bitter before sweet

Negative emotion plays an important role in evolution. It has not just the bad side; it will bring a series of physical pressures and changes, but also stimulate us to make positive responses, so as to help us deal with risks and harsh environments.

Evolutionary significance of negative emotions

Negative emotions

Behavioral tendency

Evolutionary significance

Fear

Impel you to run away

Run away from danger; safety

Anger

Impel attack or demonstration

Remind you to stay away from violation; protect yourself and others

Sadness

Impel you to pay attention to loss

Remind you to treasure what you have.

Hate

Impel you to stay away

Stay away from harmful things.

Anxiety

Impel you to focus and deal with danger

Warn you the danger is around or near future.

 

03 Holding emotions back might hurt yourself

Be aware of emotions sensitively

When there are physiological reactions such as rapid heartbeat, sweaty palms and stiff limbs, immediately confirm what happened to yourself, what caused these reactions. Maybe we can't control external events, but we can control the influence of this matter.

 

Deal with emotions as soon as possible

Many people don't know how to express emotion, so they choose to accumulate it instead of dealing with it. They don't know that one day they will encounter "the last straw that kills the camel". Therefore, when they feel the existence of a certain emotion, they should express it appropriately.

 

Seize the opportunity to express yourself

Use clear and specific methods to communicate with each other, and don't use vague and abstract words.

 

04 Well-managed emotions can make bad turn to gold.

Rational Adjustment Method: In ABC Theory of Emotion, A represents Activating events, B represents Beliefs, and C represents Consequences. We find that if we treat the same thing with different views and beliefs, we will produce different behavior results.

Self-suggesting Method: When you encounter anger, concern, anxiety and difficulty, tell yourself in your mind that ‘I can do this,’ ‘everything will be fine,’ ‘it’s not a big deal.’ The positive psychological suggestion can dispel sorrow and cowardice in many occasions.

Diverting Attention Method: Temporarily leave the things that cause your bad emotions, focus your attention on the broader environment, and release the energy generated by negative emotions.

05 Bloom like flowers with positive emotions

1. Plan the future. Visualize the bright future, and match your daily goals with your dreams

2. Take advantage. Develop your own strengths, people who have the opportunity to do what they are good at every day is easier to get a positive emotional experience

3. Build relationships. No one can realize his potential when isolated. People can get more positive emotions by getting along with others.

 

Tack on Difficulty – Self-consciousness

01 ‘Know yourself’ – Socrates  

The constant exploration and pursuit of self runs through one's life. "Who am I?", "where do I come from?", "where do I go?" exploring and developing self-consciousness with these questions is the only way for college students' psychological growth.

Self-consciousness refers to the individual's understanding and experience of his own physical and mental status and the relationship between himself and others. It consists of three parts

Physiological Self

Social Self

Psychological Self

It is the understanding of one's own body and physiological feelings

It is the understanding of one's own role, status, obligation and responsibility

It is the understanding and experience of one's own interests, hobbies, temperament, ability, character and emotion

 

02Your biggest enemy is yourself  

01 Self-denial

02 Self-expanding

03 Self-atrophy

Vague self-concept

The ideal self is too perfect, so that the gap between the real self and the ideal self is too large. After frustration, they often feel inferior and deny their own value

Overstating their own value, self-centered and self-righteous, they are not easy to be accepted and recognized by the surrounding environment and others, and are easy to cause resentment and dissatisfaction of others.

The ideal self is extremely lacking and extremely dissatisfied with the real self. During the process of self-realization, they will self-disvalue, self-mocking, feel lonely and depressed if they have setbacks.

Loss of self-cognition, and they know nothing about their own personality characteristics and even their own image in the eyes of others.

 

03 Reconcile with yourself – How to better accept yourself?

1. Correctly understand yourself and be able to objectively and fairly understand, analyze and evaluate your own advantages and disadvantages.

2. Actively accept yourself, fully recognize and affirm your strengths and weaknesses, and not to overbearing or look down upon yourself.

3. Effectively control yourself, establish an ideal level in line with your actual situation, develop tenacious will, and enhance self-esteem and self-confidence

4. Constantly surpass yourself, improve self-efficacy and feel self-worth in the process of achieving goals.

 

04 How to be happy and positive?

1. Keep a cheerful mood, learn to control and regulate your emotions, establish and maintain a positive and healthy emotional state;

2. Strengthen the training of will, consciously and actively control their own behavior, cultivate their tolerance to setbacks, not to impulse, avoid negative and depress, always maintain an optimistic attitude towards life;

3. Pay attention to the improvement of personality, consciously check and correct their own personality characteristics, and develop a healthy personality;

4. Develop good thinking quality and have the ability to analyze and solve problems independently;

5. Cultivate good sentiment, strengthen ideological and moral cultivation, establish a scientific world outlook and outlook on life, and pay attention to social practice, improve their comprehensive quality.

 

05 Is the ‘Constellation character analysis’ online reliable?

Many college students enjoy all kinds of psychological tests, horoscopes and personality analysis on the internet and the part about self is more popular, is there any scientific basis for these tests?

In fact, many analyses on the network are general descriptions which are suitable for everyone, and often contain contradictory information, so these analyses often have 50% chance of accuracy. In addition to this probabilistic reason, there is also an expectation effect when you expect yourself to belong to a certain type; you will inadvertently attribute some of your words and deeds to this type.

 

Human Relations Change-Interpersonal Relationships

 

01 Few steps to become ‘good friends’

1. Orientation phase.

People have selectivity to the objects of communication, and they will make preliminary communication or shallow self-disclosure to the objects they choose

2. Emotional exploration phase.

At this time, both parties have certain emotional intervention and further self-disclosure, but the communication will be restricted by norms of the role and social etiquette, which is more formal.

3. Emotional communication phase.
Both parties have established a sense of trust, have deep emotional intervention, they may talk about some relatively private topics, and communicate more freely and relaxed.

4. Stable communication phase.
At this stage, friendship is more intimate and can share their own living space and emotions with each other, self-disclosure is deeper and broader, and have more mutual care.

 

02 A few tricks

1. Remember each other's name. This will send a signal to the other party that "you are very important".

2. Learn to praise others, express emotional praise sincerely, concretely and novelty, and avoid evaluating others at will.

3. Be a good listener, respond appropriately, and "do not judge, criticize or blame"

4. Ask each other for a little help to make friends feel the value of being needed.

5. Smile, smile can express friendliness, express sincerity and shorten each other's psychological distance

 

03 How to avoid loneliness from growing up?

1. Gain a sense of security through communication with classmates or peers.

2. Participate in community or collective activities to obtain social integrity.

3. Volunteer or help others get opportunities to improve their interpersonal relationships.

4. Get the wisdom of life and learning through communication with teachers.

5. Gain spiritual power through the reliable support of family.

 

04 Elegantly deal with interpersonal conflicts  

1. Make an objective statement of the time when the conflict arose.

2. State the impact of the other party's behavior on yourself and how you feel.

3. Express your hope and negotiate a solution.

Pay attention to the friendly and guiding tone when expressing. If you bring in a lot of accusations and venting language, it may run counter to your desire and worsen the relationship.

 

05 Dissolve embarrassment: learn to say ‘No’ efficiently

Some students say that they are too nice, when facing some requests of others, they don't want to do it, but also don't know how to refuse.

1. Everyone has his own needs. It's your right to say "no" when necessary.

2. Refusing to do something doesn't mean refusing someone; it doesn't affect your relationship.

3. Don't refuse in the way of criticism, and express your opinions gently and firmly.

4. If it is inconvenient to refuse directly, you can use a delayed reply or a corresponding alternative method.

I'm busy. Can we talk about it another time?

I can provide limited help in this matter. You can ask xxx for help.

 

06 Copping with vary concepts and make friends

1. Recognize the difference. Eliminate the cognition of "disharmony" caused by personality differences.

2. Seek common ground while reserving differences. Pay more attention to the similarities between others and yourself, and accept the differences between each other.

3. Be yourself. Improve your character. If you can't be a "confidant", you can appreciate each other.