How can I change my weak mentality? 10 actions to relieve depression

Even a little thing can't control my emotions and suddenly get angry, anxious, or negative, and my work and life performance becomes unstable and I'm in trouble! It seems that he experimented with a method of personality modification for people.

In a 2018 experiment at Southern Methodist University, 377 students were gathered for 15 weeks to investigate what kind of results the experimenter had by having subjects perform various behaviors. In 15 weeks, the participants' personalities changed in the desired direction they wanted to change when they were asked to take certain actions to correct their neurotic tendencies.

10 actions to change weak mentality

① When you wake up in the morning, try to choose a fun action today

People with weak mentality tend to unconsciously choose unpleasant behaviors from common situations.
For example, when you go to a meal and after a meal you say "Let's drink coffee or tea", even if you think you want tea, if everyone chooses coffee, be careful about your surroundings and shops. I choose coffee.
When I went to an izakaya, I really wanted lemon sour, but I ordered beer in tune with everyone's "beer for the time being".
People with weak mentality are kind people who care about their surroundings. However, even in such a situation, it is important to try to act in a true sense = to choose a fun action .

Be careful, it's not like always thinking about fun things like strange religions and self-development people.

② Take a deep breath several times when you have a hard time

Studies have shown that humans can control their mental health to some extent by breathing. Breathing is unconsciously performed by parasympathetic nerves such as the heart and nerves, but it is the theory that breathing can be consciously controlled, which stimulates the brain and controls emotions.
In fact, there is also a method called Anger Control, in which you take a deep breath for 6 seconds to calm your anger.
In addition, there is a research result that stress is cut by about half by taking a deep breath for 2 minutes.
That's how important human breathing is.

The method is to start by exhaling, inhale quickly and exhale over twice as long. Do this a few times and feel like resetting your feelings between actions.
Or, when you want to reset your mood and get enthusiastic, such as in the morning, you can use a pattern of slowly inhaling and quickly exhaling.

③ Before going to bed, remember the good events of the day and write down how you felt on a piece of paper.

The important point is "before going to bed", and since other information is blocked while sleeping, it has the effect of making it easier to retain positive actions and emotions that you remembered before going to bed. It is thought that
positive behavior and the accompanying emotions such as "happy" and "fun" are imprinted in the mind, which enables us to think positively .

It is important to engrave actions and emotions as a set in your mind, and it is important to note that if you only take actions, you may remember your actions later and take them negatively.
Since the memorized behavior = positive behavior is memorized, it will change to a positive mind.

④ Express and express gratitude to others

Not only friends, acquaintances and family members, but also book authors, people on TV, favorite idols, etc., when you express gratitude, happiness hormone is secreted and positive emotions are born, which has a positive effect on mentality. is.

It is best if you can tell the person directly, but it seems to be effective to express your gratitude and write it down on paper such as a notebook.

⑤ Meditate for 5 minutes a day

In addition to calming the mind, meditation is said to be good for mental health because it also has the function of organizing brain information and activating brain functions, but even a short meditation of about 10 minutes is anxiety in front of you. It has the effect of eliminating meditation and hesitation.
Is stress reduction effective for mental strengthening with the same effect as the previous deep breathing?

⑥ Write down what happened on that day for 5 minutes before going to bed

This method is also acceptable for those who have difficulty in "③ remembering the good events of the day before going to bed and writing down how they felt on paper." It's not always good every day, and it will be difficult if you are weak mentally now, so you may try this action first in terms of making it a habit to write out your actions and emotions in a diary style. Hmm.

The content can be positive or negative. Write down the emotions on the paper as a set.
"Today I was sick and tired!" "I was happy to be pleased with XX today."

⑦ When I feel stress, I remember if there was a similar situation in the past.

There are times when the boss of the company gets angry, when the horn is honked meaninglessly, or when stress strikes. In that case, I think there was probably something similar in the past. Recall how well you survived at that time , reduce stress, and train to stabilize your mental health even in stressful situations.

For example, "I was angry with my boss, but even if I get angry, if I do my job well, my boss will be in a good mood and I will not get angry persistently, so I will manage it." It's good, but even if it doesn't work, it seems like "I'm sure I'll be able to do something good this way" or "I'm fine because I'm working at the company for some reason".

⑧ At least 30 minutes a day, look for something that will make you feel happy and take a picture

It doesn't mean that you have to take a picture. It seems to be mentally good to pay attention to things that are likely to make you happy .

In my case, I have two cats, so I feel happy when I love them, and my smartphone is full of pictures of cats, so is that so?
It can be pets such as cats, family members, hobbies, idols, music, etc. It seems that it is mentally good to search for even one day on the Internet and pay attention to it, even if it is not the act of taking pictures.

⑨ Think of three positive measures to accept negative thoughts and overcome them

It may be difficult because he is a weak mental person who has a habit of getting dented when there is something unpleasant or painful and can not get out of the loop of negative thoughts, but instead of turning away from negative thoughts and emotions, If you think logically and think about countermeasures, you might think something like "that? Isn't it all right?"

For example, thinking logically about the suspicion that "I think I'm hated by everyone", it's either "I think I'm hated" or "I'm really hated". If it's a "belief," it's okay because you're not disliked, so think about ways to get out of that belief. If you're really hated, you can't help it, so you can build friendships again in a different community. It doesn't matter anyway, so it's not a big deal. I wish I could think of it.

⑩ Remember the person who hurt you in the past and make an effort to forgive that person

Forgiveness = mercy has a very good mental effect.
It's hard to remember someone who hurt me in the past, and I can't forgive it, but if I try to forgive and do my best to forgive, my heart will be strengthened and my personality will change.

I think the act of forgiveness is really difficult. I also have someone who has been deeply hurt in the past and made depression worse, but I don't feel like forgiving, but how can I forgive it?

Think about "if you can forgive, what kind of situation can you forgive?"
For example, if someone deeply hurt the unforgivable partner and realized that he was doing the same thing toward me, he curled his head and cried while sitting on the ground, forgive him on the condition that he would not be involved in the gold ring. Is it okay? Impossible? Is it like that? I'm sorry I can't think of it because it's too difficult for me now.

Summary

So far, I have introduced 10 of them, but I would like you to try 3-4 of these every week. It's quite difficult to continue, but in order to put it into practice, I think it's best to get into the habit of writing it down on a notebook or paper and looking back every day.
I write it in "Notes for taking notes if I have any concerns", so I try to look back every time I take notes.

"⑩ Remembering the person who hurt you in the past and making an effort to forgive that person" is unlikely and very difficult for me now, so if you try other things and become mentally stronger, the last one I think you should try it with.