College students who feel great academic pressure are relatively more likely to suffer from mental disorders 1.43 times. For example, the higher the grade, the greater the academic pressure, which leads to a higher prevalence rate of senior college students. Medical students are generally under great academic pressure and are more prone to psychological problems. Uncertainty pressure refers to the pressure brought by the uncertainty of present and future development.
About 54% of college students report feeling the pressure of uncertainty, and the risk of illness is as high as 2.55 times, which is more serious than any other pressure. Psychological internal friction is usually regarded as the consumption of self-control resources in psychology, and the self-control resource model thinks that self-control resources are limited. When we lack the ability to adjust resources, there will be difficulties in self-control and so-called spiritual internal friction.
Mental internal friction often represents the lack of emotional adjustment ability, which leads to mental disorders such as depression and anxiety. It is found that about 30% ~ 40% of college students have bad emotional regulation strategies, such as rumination, avoidance and inhibition. Avoidance and repression will not make negative emotions disappear, but will accumulate and spread in the heart.
Lack of social support has become one of the important factors of college students' mental health problems, and more than a quarter of college students lack social support. According to the theory of social support, social support can provide people with resources and information to help them cope with various challenges. Therefore, social support is a protective factor, which can prevent psychological barriers, relieve stress reaction, enhance psychological resilience and enhance self-worth.
Four psychological self-help methods to help college students improve their mental health;
1, autonomous query mode
Self-inquiry is a commonly used method in cognitive behavioral therapy, which means to find the root of the problem and solve it through in-depth thinking about yourself. When you find yourself with self-denial and self-doubt, you can try to think about the following questions.
(1) Why do I think so? What led to this idea?
(2) Is my idea credible? Is there any evidence to support my idea?
(3) Can I look at the problem from different angles? Are there any other possible explanations?
Through in-depth thinking and exploration of your own thoughts, you can better understand your thoughts and emotions and find a solution to the problem.
2. Self-affirmation method
Self-affirmation method belongs to positive psychotherapy, which is a method to improve self-esteem and self-confidence through positive self-evaluation and affirmation. In fact, this method is very simple, that is, constantly praise yourself or give yourself a sense of accomplishment, such as recording your strengths and strengths. Think of something positive, which can be something you have done well, praise from others, achievements and so on.
3. Mindfulness writing
Mindfulness writing is a popular and effective therapy in recent years, which can help people relieve stress, reduce negative emotions and improve mental health. We can follow the following steps.
(1) Create a quiet environment: Finding a quiet and comfortable writing environment can make it easier for you to enter the state of mindfulness.
(2) Find a theme: Find a theme that you are interested in or meaningful to yourself, which can be past experiences, current problems or future expectations.
(3) Start writing: Write down whatever you think freely, without worrying about grammar or spelling mistakes. In the process of writing, we can pay attention to physical feelings, emotional changes and the flow of ideas.
(4) Listen to your inner voice: In the process of writing, always listen to your inner voice, constantly remind yourself to pay attention to your current feelings and emotions, and don't judge and suppress them.
(5) Deep reflection: After writing, you can take some time to deeply reflect on what you have written. You can review your writing, understand your thinking and emotional state, and evaluate and handle your feelings.
(6) Continuous practice: Mindfulness writing needs continuous practice, and only regular practice can get more benefits. You can write something every day or arrange it according to your own time and needs.
4. Maintain a healthy lifestyle
Physiological state will also significantly affect mental state, so lifestyle habits such as diet, exercise and sleep also have an important impact on mental health. For example, maintaining a healthy diet, moderate exercise and good sleep habits can help us keep healthy, improve our psychological quality and reduce self-denial and mental internal friction.