{"id":1435,"date":"2019-09-20T08:14:37","date_gmt":"2019-09-19T23:14:37","guid":{"rendered":"https:\/\/minagawa.design\/blog\/?p=1435"},"modified":"2021-02-28T04:02:13","modified_gmt":"2021-02-28T04:02:13","slug":"yowamental10","status":"publish","type":"post","link":"https:\/\/minagawa.design\/en\/blog\/2019\/09\/20\/yowamental10\/","title":{"rendered":"How can I change my weak mentality? 10 actions to relieve depression"},"content":{"rendered":"\r\n<p><span>Even a little thing can&#8217;t control my emotions and suddenly get angry, anxious, or negative, and my work and life performance becomes unstable and I&#8217;m in trouble!\u00a0It seems that he experimented with a method of personality modification for people.<\/span><\/p>\r\n<p><span>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&#8217; personalities changed in the desired direction they wanted to change when they were asked to take certain actions to correct their neurotic tendencies.<\/span><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1439\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/ai_heart_kokoro.png\" alt=\"\" width=\"236\" height=\"300\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<div id=\"toc_container\" class=\"no_bullets\"><p class=\"toc_title\">Contents<\/p><ul class=\"toc_list\"><li><a href=\"#10_actions_to_change_weak_mentality\"><span class=\"toc_number toc_depth_1\">1<\/span> 10 actions to change weak mentality<\/a><ul><li><a href=\"#_When_you_wake_up_in_the_morning_try_to_choose_a_fun_action_today\"><span class=\"toc_number toc_depth_2\">1.1<\/span> \u2460 When you wake up in the morning, try to choose a fun action today<\/a><\/li><li><a href=\"#_Take_a_deep_breath_several_times_when_you_have_a_hard_time\"><span class=\"toc_number toc_depth_2\">1.2<\/span> \u2461 Take a deep breath several times when you have a hard time<\/a><\/li><li><a href=\"#_Before_going_to_bed_remember_the_good_events_of_the_day_and_write_down_how_you_felt_on_a_piece_of_paper\"><span class=\"toc_number toc_depth_2\">1.3<\/span> \u2462 Before going to bed, remember the good events of the day and write down how you felt on a piece of paper.<\/a><\/li><li><a href=\"#_Express_and_express_gratitude_to_others\"><span class=\"toc_number toc_depth_2\">1.4<\/span> \u2463 Express and express gratitude to others<\/a><\/li><li><a href=\"#_Meditate_for_5_minutes_a_day\"><span class=\"toc_number toc_depth_2\">1.5<\/span> \u2464 Meditate for 5 minutes a day<\/a><\/li><li><a href=\"#_Write_down_what_happened_on_that_day_for_5_minutes_before_going_to_bed\"><span class=\"toc_number toc_depth_2\">1.6<\/span> \u2465 Write down what happened on that day for 5 minutes before going to bed<\/a><\/li><li><a href=\"#_When_I_feel_stress_I_remember_if_there_was_a_similar_situation_in_the_past\"><span class=\"toc_number toc_depth_2\">1.7<\/span> \u2466 When I feel stress, I remember if there was a similar situation in the past.<\/a><\/li><li><a href=\"#_At_least_30_minutes_a_day_look_for_something_that_will_make_you_feel_happy_and_take_a_picture\"><span class=\"toc_number toc_depth_2\">1.8<\/span> \u2467 At least 30 minutes a day, look for something that will make you feel happy and take a picture<\/a><\/li><li><a href=\"#_Think_of_three_positive_measures_to_accept_negative_thoughts_and_overcome_them\"><span class=\"toc_number toc_depth_2\">1.9<\/span> \u2468 Think of three positive measures to accept negative thoughts and overcome them<\/a><\/li><li><a href=\"#_Remember_the_person_who_hurt_you_in_the_past_and_make_an_effort_to_forgive_that_person\"><span class=\"toc_number toc_depth_2\">1.10<\/span> \u2469 Remember the person who hurt you in the past and make an effort to forgive that person<\/a><\/li><\/ul><\/li><li><a href=\"#Summary\"><span class=\"toc_number toc_depth_1\">2<\/span> Summary<\/a><\/li><\/ul><\/div>\n<h2><span id=\"10_actions_to_change_weak_mentality\"><span class=\"st-dash-design\"><span id=\"10\"><span>10 actions to change weak mentality<\/span><\/span><\/span><\/span><\/h2>\r\n<h3><span id=\"_When_you_wake_up_in_the_morning_try_to_choose_a_fun_action_today\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i\"><i class=\"fa fa-check-circle\"><\/i><span>\u2460 When you wake up in the morning, try to choose a fun action today<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>People with weak mentality tend to unconsciously choose unpleasant behaviors from common situations.<\/span><br \/><span>For example, when you go to a meal and after a meal you say &#8220;Let&#8217;s drink coffee or tea&#8221;, even if you think you want tea, if everyone chooses coffee, be careful about your surroundings and shops. I choose coffee.<\/span><br \/><span>When I went to an izakaya, I really wanted lemon sour, but I ordered beer in tune with everyone&#8217;s &#8220;beer for the time being&#8221;.<\/span><br \/><span>People with weak mentality are kind people who care about their surroundings.\u00a0However, even in such a situation,\u00a0it is important to try\u00a0<\/span><strong><span>to act in a true<\/span><\/strong><span>\u00a0sense\u00a0<strong>= to choose a fun action<\/strong>\u00a0.<\/span><\/p>\r\n<p><span>Be careful, it&#8217;s not like always thinking about fun things like strange religions and self-development people.<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1440\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/neoki_boy_sawayaka.png\" alt=\"\" width=\"294\" height=\"300\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_Take_a_deep_breath_several_times_when_you_have_a_hard_time\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-2\"><i class=\"fa fa-check-circle\"><\/i><span>\u2461 Take a deep breath several times when you have a hard time<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>Studies have shown that humans can control their mental health to some extent by breathing.\u00a0Breathing 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.<\/span><br \/><span>In fact, there is also a method called Anger Control, in which you take a deep breath for 6 seconds to calm your anger.<\/span><br \/><span>In addition, there is a research result that stress is cut by about half by taking a deep breath for 2 minutes.<\/span><br \/><span>That&#8217;s how important human breathing is.<\/span><\/p>\r\n<p><span>The method is to start by exhaling, inhale quickly and exhale over twice as long.\u00a0Do this a few times and feel like resetting your feelings between actions.<\/span><br \/><span>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.<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1441\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/shinkokyu_woman.png\" alt=\"\" width=\"247\" height=\"300\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_Before_going_to_bed_remember_the_good_events_of_the_day_and_write_down_how_you_felt_on_a_piece_of_paper\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-3\"><i class=\"fa fa-check-circle\"><\/i><span>\u2462 Before going to bed, remember the good events of the day and write down how you felt on a piece of paper.<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>The important point is &#8220;before going to bed&#8221;, 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.\u00a0<strong>It is thought that<\/strong><\/span><br \/><span>positive behavior and the accompanying\u00a0<\/span><strong><span>emotions<\/span><\/strong><span>\u00a0such as &#8220;happy&#8221; and &#8220;fun&#8221; are\u00a0<strong>imprinted in the mind, which enables us to think positively<\/strong>\u00a0.<\/span><\/p>\r\n<p><span>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.<\/span><br \/><span>Since the memorized behavior = positive behavior is memorized, it will change to a positive mind.<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1442\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/bunbougu_memo.png\" alt=\"\" width=\"180\" height=\"200\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_Express_and_express_gratitude_to_others\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-4\"><i class=\"fa fa-check-circle\"><\/i><span>\u2463 Express and express gratitude to others<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>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.<\/span><\/p>\r\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-\u3046\u3064\u75c5web\u30c7\u30b6\u30a4\u30ca\u30fc\u304c\u3046\u3064\u75c5\u3092\u514b\u670d\u3059\u308b\u305f\u3081\u72ec\u5b66\u3067\u5b66\u3093\u3060\u3053\u3068\u3092\u30a2\u30a6\u30c8\u30d7\u30c3\u30c8\u3057\u3066\u5171\u6709\u3059\u308b\u305f\u3081\u306e\u30d6\u30ed\u30b0\">\r\n<div class=\"wp-block-embed__wrapper\"><iframe class=\"wp-embedded-content\" title=\"\u201cIt's scientifically proven that gratitude makes you healthy and happy\u201d \u2014 A blog for depression web designers to output and share what they've learned on their own to overcome depression.\" src=\"https:\/\/minagawa.design\/blog\/health\/kansha\/embed\/#?secret=9OoehCehHk\" width=\"600\" height=\"243\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" sandbox=\"allow-scripts\" data-secret=\"9OoehCehHk\" data-mce-fragment=\"1\"><\/iframe><\/div>\r\n<\/figure>\r\n<p><span>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.<\/span><\/p>\r\n<h3><span id=\"_Meditate_for_5_minutes_a_day\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-5\"><i class=\"fa fa-check-circle\"><\/i><span>\u2464 Meditate for 5 minutes a day<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>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.<\/span><br \/><span>Is stress reduction effective for mental strengthening with the same effect as the previous deep breathing?<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1443\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/yoga_meisou.png\" alt=\"\" width=\"300\" height=\"290\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_Write_down_what_happened_on_that_day_for_5_minutes_before_going_to_bed\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-6\"><i class=\"fa fa-check-circle\"><\/i><span>\u2465 Write down what happened on that day for 5 minutes before going to bed<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>This method is also acceptable for those who have difficulty in &#8220;\u2462 remembering the good events of the day before going to bed and writing down how they felt on paper.&#8221;\u00a0It&#8217;s not always good every day, and it will be difficult if you are weak mentally now, so\u00a0you may try this action\u00a0first in\u00a0terms of making it a habit\u00a0<\/span><strong><span>to write out your actions and emotions in a diary style.<\/span><\/strong><span>\u00a0Hmm.<\/span><\/p>\r\n<p><span>The content can be positive or negative.\u00a0Write down the emotions on the paper as a set.<\/span><br \/><span>&#8220;Today I was sick and tired!&#8221; &#8220;I was happy to be pleased with XX today.&#8221;<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1444\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/bed_boy_sleep.png\" alt=\"\" width=\"296\" height=\"300\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_When_I_feel_stress_I_remember_if_there_was_a_similar_situation_in_the_past\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-7\"><i class=\"fa fa-check-circle\"><\/i><span>\u2466 When I feel stress, I remember if there was a similar situation in the past.<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>There are times when the boss of the company gets angry, when the horn is honked meaninglessly, or when stress strikes.\u00a0In that case, I think there was probably something similar in the past.\u00a0<\/span><strong><span>Recall how well you survived at<\/span><\/strong><span>\u00a0that time\u00a0, reduce stress, and train to stabilize your mental health even in stressful situations.<\/span><\/p>\r\n<p><span>For example, &#8220;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.&#8221; It&#8217;s good, but even if it doesn&#8217;t work, it seems like &#8220;I&#8217;m sure I&#8217;ll be able to do something good this way&#8221; or &#8220;I&#8217;m fine because I&#8217;m working at the company for some reason&#8221;.<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1445\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/image_training_man-1.png\" alt=\"\" width=\"314\" height=\"338\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_At_least_30_minutes_a_day_look_for_something_that_will_make_you_feel_happy_and_take_a_picture\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-8\"><i class=\"fa fa-check-circle\"><\/i><span>\u2467 At least 30 minutes a day, look for something that will make you feel happy and take a picture<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>It doesn&#8217;t mean that you have to take a picture.\u00a0<\/span><strong><span>It<\/span><\/strong><span>\u00a0seems to be mentally good\u00a0<strong>to pay attention to things that are likely to make you happy<\/strong>\u00a0.<\/span><\/p>\r\n<p><span>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?<\/span><br \/><span>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.<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1446\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/ichigan_camera_woman.png\" alt=\"\" width=\"241\" height=\"300\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_Think_of_three_positive_measures_to_accept_negative_thoughts_and_overcome_them\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-9\"><i class=\"fa fa-check-circle\"><\/i><span>\u2468 Think of three positive measures to accept negative thoughts and overcome them<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>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\u00a0<\/span><strong><span>negative thoughts, but instead of turning away from negative thoughts and emotions,<\/span><\/strong><span>\u00a0If you\u00a0<strong>think logically and think about countermeasures, you<\/strong>\u00a0might think something like &#8220;that? Isn&#8217;t it all right?&#8221;<\/span><\/p>\r\n<p><span>For example, thinking logically about the suspicion that &#8220;I think I&#8217;m hated by everyone&#8221;, it&#8217;s either &#8220;I think I&#8217;m hated&#8221; or &#8220;I&#8217;m really hated&#8221;.\u00a0If it&#8217;s a &#8220;belief,&#8221; it&#8217;s okay because you&#8217;re not disliked, so think about ways to get out of that belief.\u00a0If you&#8217;re really hated, you can&#8217;t help it, so you can build friendships again in a different community.\u00a0It doesn&#8217;t matter anyway, so it&#8217;s not a big deal.\u00a0I wish I could think of it.<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1447\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/kabe_norikoeru_challenge_man.png\" alt=\"\" width=\"300\" height=\"300\" \/><\/figure>\r\n<\/div>\r\n<h3><span id=\"_Remember_the_person_who_hurt_you_in_the_past_and_make_an_effort_to_forgive_that_person\"><i class=\"fa fa-check-circle\"><\/i><span><span id=\"i-10\"><i class=\"fa fa-check-circle\"><\/i><span>\u2469 Remember the person who hurt you in the past and make an effort to forgive that person<\/span><\/span><\/span><\/span><\/h3>\r\n<p><span>Forgiveness = mercy has a very good mental effect.<\/span><br \/><span>It&#8217;s hard to remember someone who hurt me in the past, and I can&#8217;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.<\/span><\/p>\r\n<p><span>I think the act of forgiveness is really difficult.\u00a0I also have someone who has been deeply hurt in the past and made depression worse, but I don&#8217;t feel like forgiving, but how can I forgive it?<\/span><\/p>\r\n<p><strong><span>Think about &#8220;if you can forgive, what kind of situation can you forgive?&#8221;<\/span><\/strong><br \/><span>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?\u00a0Impossible?\u00a0Is it like that?\u00a0I&#8217;m sorry I can&#8217;t think of it because it&#8217;s too difficult for me now.<\/span><\/p>\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" class=\"wp-image-1448\" src=\"https:\/\/minagawa.design\/blog\/wp-content\/uploads\/2019\/03\/miroku_bosatsu.png\" alt=\"\" width=\"201\" height=\"300\" \/><\/figure>\r\n<\/div>\r\n<h2><span id=\"Summary\"><span class=\"st-dash-design\"><span id=\"i-11\"><span>Summary<\/span><\/span><\/span><\/span><\/h2>\r\n<p><span>So far, I have introduced 10 of them, but I would like you to try 3-4 of these every week.\u00a0It&#8217;s quite difficult to continue, but in order to put it into practice, I think it&#8217;s best to get into the habit of writing it down on a notebook or paper and looking back every day.<\/span><br \/><span>I write it in &#8220;Notes for taking notes if I have any concerns&#8221;, so I try to look back every time I take notes.<\/span><\/p>\r\n<p><span>&#8220;\u2469 Remembering the person who hurt you in the past and making an effort to forgive that person&#8221; 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.<\/span><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Even a little thing can&#8217;t control my emotions and suddenly get angry, anxious, or negative, and my work and life performance becomes unstable and I&#8217;m in trouble!\u00a0It 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&#8217; personalities changed in the desired direction they wanted to change when they were asked to take certain actions to correct their neurotic tendencies. Contents1 10 actions &#8230; <\/p>\n","protected":false},"author":2,"featured_media":1438,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,24],"tags":[38,45,54],"_links":{"self":[{"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/posts\/1435"}],"collection":[{"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/comments?post=1435"}],"version-history":[{"count":1,"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/posts\/1435\/revisions"}],"predecessor-version":[{"id":5155,"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/posts\/1435\/revisions\/5155"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/media\/1438"}],"wp:attachment":[{"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/media?parent=1435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/categories?post=1435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minagawa.design\/en\/blog\/wp-json\/wp\/v2\/tags?post=1435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}