Learning some psychological methods to improve resilience is very important. This way, when we face setbacks, we can effectively avoid negative emotions such as tension, anxiety, and irritability caused by setbacks, thereby enhancing our ability to cope with them. Below are several common methods introduced to everyone.
Modern people's psychology is quite fragile. Here are 3 small tricks to help you strengthen your psychological resilience!
1. Self-suggestion Method
The self-suggestion method involves reminding and comforting oneself through inner thoughts, which can also be seen as self-hypnosis. Phrases like "Don't be discouraged," "Don't rush," "Everything will be fine," and "Things aren't as bad as they seem" can be used to alleviate psychological pressure and regulate negative emotions. According to psychological research, suggestion methods have a significant impact on people's psychological activities and behaviors. Internal reminders can either stimulate or suppress psychological and behavioral activities.
2. Body Relaxation Method
The body relaxation method involves relaxing the body to regulate tension and anxiety caused by setbacks. This is achieved by relaxing various parts of the body, especially the major muscle groups. It helps to suppress physiological reactions such as headaches, sweaty hands and feet, sleep disturbances, diarrhea, and increased blood pressure due to tension, thereby alleviating psychological stress and anxiety. Relaxation first requires understanding the sensation of muscle tension, which involves contracting muscle groups and noting the sensation, then relaxing them and noting the opposite sensation. Breathing techniques can also be used for relaxation. Specific breathing methods can help eliminate tension and anxiety. Deep breathing techniques can be used regularly to reduce tension, or one can practice breathing exercises in nature.
3. Visualization Method
The visualization method refers to a psychological activity where one imagines a situation that has not yet occurred in reality. If we learn to relax ourselves in imagined scenarios and transfer this ability to other areas, we can effectively manage various negative emotional reactions in real-life anxiety-inducing situations. Improving resilience doesn't necessarily require waiting until after a setback to start training; it should be done regularly. The basic steps of the visualization method are: first, learn to relax effectively; second, list anxiety-inducing events in order of increasing intensity to create a hierarchy, and then gradually train according to this hierarchy from low to high.
Setbacks are inevitable in life, and everyone should face them squarely and understand them correctly. This means we must always be prepared to encounter various difficulties and failures in our work and studies. Only with psychological preparation can we avoid being overwhelmed by setbacks. We must consciously and continuously struggle against difficulties and keep improving our resilience to remain undefeated.
