file200941181948如何调节情绪课件

1、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.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

2、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)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 var

3、iety 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 protein

4、s 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

5、) 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45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Sle

6、ep 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 ho

7、rmones 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 fro

8、m 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

9、 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

10、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