如何调节情绪.ppt

单击此处编辑母版标题样式,单击此处编辑母版文本样式,第二级,第三级,第四级,第五级,*,如何调节情绪,暨南大学附属第一医院精神心理科 徐伊,什么是情绪,?,情绪与人的生理需要,(,食物,、,水,、,空气等,),是否得到满足有关,具有明显的情境性,如果情景发生变化,情绪就会随之很快改变或消失,因此情绪一般是不稳定的,.,情绪的功能,一,.,生存功能,情绪可以让我们感知外在情境的危险,帮助我们适应环境,以求生存,.,情绪的功能,二,.,动机性的功能,情绪是我们的动力来源之一,可以刺激我们采取各种行动应付环境,.,Baseline for,B,Baseline for,A,Individual differences in affective style,Level of arousal,Stimulus Time,Peak arousal,Peak arousal,Habituation,Habituation,B1 B2,B3,A1 A2 A3,常见的心理问题,焦虑,抑郁,恐惧,愤怒,The,fear circuits,(,amygdala,-hypothalamus-ANS),(LeDoux,1996),丘腦,下丘腦,內分泌系統,(長期抗爭),自主神經系統,(緊急應變),杏仁核,情绪通过自律神经诱发的疾病,肌肉紧张疼痛,咽喉部堵塞感,打嗝,胃溃疡,、胃胀气,心律失常,皮肤病,情绪通过内分泌系统诱发的疾病,甲亢,糖尿病,月经紊乱,有效的情绪管理,我现在有什么情绪,?(,觉察自己真正的情绪,),要先察觉到自己当时有什么情绪,不管你处在何种负面情绪中,先暂停、中断目前的情绪,跳出来,让自己冷静一下,接着把注意力从外界拉回来,注意自己此时此刻的情绪,去感觉、体会一下自己现在有哪些感觉,觉察自我的内心感受,.,注意这些情绪对身体的影响,如肌肉收缩、心跳加速、手心冒汗等,.,关键在于,:,只观察、不批判、不作反应,.,有效的情绪管理,2.,我为什么会有这种情绪,?(,了解引发情绪的原因,),有效的情绪管理,3.,如何有效处理情绪,?(,缓和情绪的方法,),A.,改变想法,改变心情,B.,身心松弛法,C.,找人倾诉,D.,转移注意力,如何调节情绪,吃好,睡好,运动好,放松好,玩好,工作好,爱好,心态好,Eat well,吃,得,好,Always eat a wide variety of fresh food,坚持,吃多种新鲜食物,Eat 3 different fruits plus 2 different vegetables per day,每天吃三种不同的,水果,加上两种不同的,蔬菜,Drink sufficient water particularly when over-stressed,压力过大时饮用充足的,水分,If you are a sensitive person,cut caffeine(dark tea,coffee,cola,etc),比较敏感的人应,戒咖啡因,（浓茶，咖啡，可乐等等）,Eat a good portion of proteins for breakfast,早餐食用适当比例的,蛋白质,Eat a good portion of carbohydrates for dinner,晚餐食用适当比例的,碳水化合物,Eat very well particularly when under chronic stress,承受慢性压力的时候尤其需要吃的好,为什么我们在长期压力下特别需要吃好？,长期压力,消耗体内更多的营养物质,长期皮质醇升高,消耗更多,用于合成蛋白质，多肽和神经递质的必须,氨基酸,Sleep well,睡得好,Always sleep sufficient hours(7-9 hours)according to your need,保持充足睡眠时间,(,睡,7-9,小时,),Compensate for sleep deficits(naps before 5pm),弥补睡眠,不足,(,下午,5,点之前小憩,),Doing aerobic exercises regularly during day time improves sleep quality at night,白天进行有规律的,有氧锻炼,能提高夜间睡眠质量,Practice relaxation exercises regularly before bed,上床睡觉前进行有规律的,放松训练,Avoid caffeine 4 to 5 hours before bed,在上床睡觉前,4,5,小时,避免饮用咖啡因,Avoid sleeping pills,try sweet potato,避免使用睡眠药物，试试,甘薯,Sleep sufficient hours particularly when under stress,压力过大时尤其需要充足的睡眠,睡眠周期,Exercise well,锻炼好,Practice aerobic exercises regularly,有规律进行有氧锻炼,Increase oxygen and glucose supply to cells and neurons,增加对细胞和神经元的氧和糖供应,Hasten elimination of biochemical metabolites in our body,加速排除体内生化代谢物,Burn out excessive stress hormones,消耗过多的压力激素,Release endorphin in our brain which alleviates physical pain and calm negative emotions,脑内释放内啡肽能缓解疼痛并平息负性情绪,Improve neural vascular health,促进神经血管系统的健康,Exercise more when under extreme stress,承受压力过大时尤其应多锻炼,Relaxation exercises,放松锻炼,Relaxation exercises also calm,amygdala,and free ACC from negative emotional lock,放松锻炼也能平息杏仁核并将,ACC,从负性情绪中解,除锁定,Practice breathing exercise regularly activates the,para,-sympathetic nervous system,slows down brain wave,and lower basal arousal level,规律地呼吸锻炼,激活副交感神经系统,，减慢脑波，并降低,警,觉基础水平,Love well,爱好,Positive emotional bonding enhance positive emotions,lowers stress hormones,enhances immune function,and increases dopamine and serotonin,积极的情感联系,增强正性的情绪，降低压力激素，增强免疫功能，并增加多巴胺和血清素的含量,Emotional sharing with even strangers calms,amygdala,and is particularly important during period of distress,即使与陌生人分享情感也能平息杏仁核活动，这在情绪低落时尤其重要,Bond to animals if you cant bond to people,如果无法与人建立亲密联系，与动物建立亲密联系也可增强正性的情绪,Remember,no drug can replace love!,记住，没有药物可以取代爱！,Play well,玩好,Willfully pursuing constructive and creative leisure activities activates positive emotion circuits,有意识地,进行建设性和创造性的娱乐活动能激活正性情绪环路,Losing yourself in creative leisure activities buys you invaluable time to recover from distress,and decreases frequent activation of negative emotion circuits,忘我地,进行创造性娱乐活动有助于从情绪低落中恢复，并降低激活负性情绪环路的频率,Learning new tasks in play also exercises unused brain circuits,在娱乐中学习新任务也能锻炼未使用的大脑环路,Work Well,工作好,Match between interest and job,工作与,兴趣,相匹配,Match between personality and job,工作与,性格,相匹配,Match between ability and job,工作与,能力,相匹配,Mentality well,心,態,健康,Man can be destroyed,but not defeated!,人可以被毀滅,不輕易被打敗,!,Try your best and forget the rest!,盡人事,聽天命,隨遇而安,!,From heart to face:,相由心生,From face to heart:,心由相生,谢谢！,