First, comprehensive cognitive pressure.
Through interviews with many college students, it is found that most students unilaterally equate stress with stress events. However, stress events are only a stimulating factor for the objective world to exert pressure on the subject, and cannot be equated with pressure. For example, lighting firecrackers is equivalent to lighting the fire of firecrackers, and individual's subjective cognition is the fuse, while firecrackers explosion is a series of psychological and physiological reactions of individuals under pressure. All these together can be called stress. Most students pay attention to stress events, thus ignoring the important role of subjective cognition in stress generation.
Therefore, in order to make college students fully understand stress, it is necessary for us to carry out extensive stress management training among college students, so that more college students can identify the characteristics of individual physiological and psychological responses to stress, improve their ability to identify stress, and lay a good foundation for more effective stress management.
If recognizing stress is the basis of stress management, then recognizing the important role of individual subjective cognition in stress generation is the key to stress management. In order to make college students better predict and control their own stress, we must make them aware of the role of individual cognition in the generation of stress.
As a mature stress management strategy, stress map technology can achieve the following effects: write down your name on a blank page, draw several circles around your name and connect them with your name, write down the stress events you feel in your life in the circles, mark the time period when the stress events exist, and use 0 ~ 10 to indicate your score. Through this technology, college students not only have a more intuitive grasp of the pressure they face, but also can get the influence of individual subjective cognition on the pressure through the analysis of the time period of stress events, so that they can have a more comprehensive cognition of the pressure.
Second, learn to face stressors and learn coping strategies.
The stressor is an external stimulus that leads to stress, which consists of stress events and the situations in which the stress events are located. Improving one's ability to cope with stressors is beneficial to one's stress management. People usually have only two strategies when facing stressors: "fight" or "escape". "Spelling" is to link all available resources, solve the difficulties encountered, solve the pressure source and promote self-growth. "Escape" is to stay away from the stress source temporarily when you are faced with difficulties that make you feel overwhelmed, as if it does not exist.
Usually, when faced with stressors that they can't handle, people will adopt ineffective strategies, such as obedience, nervousness and silence, but this way can't solve the problem, but it will also plunge them into a muddy swamp. In the long run, it will not only make you feel silent and inferior, but also increase the severity of family stress or prolong the duration of stress, and may also lead to emotional loss of control or physical and mental illness.
In the face of stressors, we should adopt the following strategies:
1. Identify the essence of the stress event and write the problem on paper in your own words.
2. Think rationally, bring the problem into the situation and clarify the ins and outs of the problem.
3. Self-affirmation, affirming your ability to solve problems.
4. Seek all resources that can help solve the problem.
5. Design solutions to problems and keep a positive and optimistic attitude.
6. We can't solve the problem according to the above five steps, which shows that the solution of this problem is beyond our ability and needs longer efforts. Besides our perseverance, we may need to seek the help of some professionals.
Third, take effective relaxation strategies to keep yourself in a state of physiological balance.
The stimulation of stress will break the physiological balance of human body, so it will produce a series of physiological and psychological reactions. Common physiological reactions include increased blood pressure, shortness of breath, accelerated heartbeat, weakened gastrointestinal peristalsis, increased sweat secretion, metabolic disorder, trembling, and decreased immune function. Common psychological reactions include inferiority complex, boredom, nervousness, anxiety, distraction, depression and depression. These reactions will interact with stressors, making subjects feel more and more stressed. Therefore, we need to teach college students some effective relaxation strategies to keep themselves in a state of physiological balance and get rid of negative physiological and psychological states.
The gradual muscle relaxation method of American doctor Edmund Jacobson is the best way to promote relaxation. In the gradual muscle relaxation method, we need to contract and relax the muscle groups according to certain rules. Jacobson believes that as long as the body can distinguish the difference between muscle tension and relaxation, then this consciousness will promote the body to enter a deeper sense of relaxation that is not limited to muscle fibers, but runs through the whole body. The progressive muscle relaxation method has the following steps:
1. The relaxation of muscle groups should start from the head and gradually move to the feet.
2. When one muscle group contracts, the other muscle groups should be in a relaxed state.
The same muscle groups on both sides of the body need to contract at the same time.
4. Shrinkage is divided into three intensities, namely 100%, 50% and 5%, each lasting for 5 seconds. Each contraction phase is followed by a 45-second relaxation phase.
5. Individuals need to concentrate on feeling the tension caused by various contraction intensities.
6. In the relaxation stage, focus on this special sense of relaxation and compare it with the tension in the contraction stage.
Note: Abdominal breathing should be used. You can choose to lie flat when practicing the gradual muscle relaxation method in the early stage, which is convenient for finding feelings, but the best posture is sitting posture, and it is best to take off all the ornaments on your body. Patients with hypertension should avoid using this technique because it may aggravate their condition. Other relaxation techniques can be used, such as meditation, yoga, music therapy, massage and Tai Ji Chuan.
Fourth, change cognition and eliminate stressors.
Faced with the same stressful event or situation, college students with different growth environments and academic qualifications will have different feelings. Some people may feel helpless, some people may think it is a small challenge, and some people may think it is a little fun. This is because everyone's cognition is different, so even in the face of the same pressure, whether and to what extent there is a pressure response is very different. Therefore, we need to change our cognition to eliminate the stressors, so as to fundamentally solve the stress problem.
The rational emotional therapy mode in case work theory mode is an effective cognitive change mode.
The rational emotional therapy model established by American psychologist A.Ellis is based on the current life of the client, analyzing and exploring the irrational beliefs existing in the client's daily life and the relationship between irrational beliefs and emotions and behaviors, and logically speculating and questioning these irrational beliefs, so as to eliminate these irrational beliefs and help improve the emotional and behavioral dilemma of the client.
Rational emotional therapy model includes the following four aspects:
1. Cleaning method
Introduce the basic theory and methods of rational emotional therapy mode to the case owner, so that the case owner can understand that his stress source is not caused by stress events, but by his irrational beliefs. And help them build confidence in this model.
2. Screening irrational beliefs
Starting from the life of the case owner, around the stress events, actively guide the case owner to screen his irrational beliefs and point out the concrete manifestations of his irrational beliefs.
3. Debate
By guiding the case owner to argue with his own irrational beliefs, this paper points out the irrationality of these beliefs, helps the case owner realize the harm of these irrational beliefs, encourages the case owner to abandon these irrational beliefs and actively improve the existing situation.
4. Establish a rational lifestyle
On the basis that the case owner can clearly distinguish irrational beliefs, we need to help them replace irrational beliefs with rational beliefs, and corresponding appropriate behaviors and emotions, so as to help the case owner establish a rational lifestyle.
As one of the more effective theoretical models of case work, after the above treatment, the rational emotions and behaviors of the case owner, that is, what we call pressure, will be alleviated or even disappeared. After long-term treatment, we can change the cognition of stress and fundamentally eliminate the source of stress.
Stress is not only a bad influence, we should also change our cognition and mood and study the beneficial influence of stress on individuals from other angles. Proper stress is conducive to personal development. We can't and shouldn't relieve ourselves of pressure. What we can do is to teach ourselves to enjoy it, learn to get along with it, make life better with the help of pressure, actively meet the challenges of reality and move towards a more successful tomorrow.
College students' stress management papers
The study and growth of college students have a very important influence on the construction of China, and how to effectively manage the pressure of college students has a very important role in promoting the national talent training.
Keywords college students; Stress management; Pressure source
At present, China is in a period of rapid economic development and rapid scientific and technological progress, and the society is complex and changeable, full of opportunities and challenges. As a special group bearing high hopes of society and parents, college students have a strong desire to grow into talents, but their psychological development is not yet fully mature and stable. The development of economy and society, the change of living environment, the problems encountered in the process of growth, the fierce competition in job hunting and employment, and the implementation of various reform measures involving the vital interests of college students have all made college students a high-pressure group in our society at present. How to effectively manage the pressure of college students plays a very important role in promoting national talent training.
First of all, understand stress theoretically.
1, pressure
The word pressure was originally put forward as a physical concept to indicate the force acting on the surface of an object. In 19 15, cannon quoted the word stress in the field of psychology for the first time to express the ability of external factors to cause the imbalance of the body. In western psychology, stress, also known as stress, refers to the feeling that an individual's body and mind feel the importance of an opportunity or threat, but can't effectively grasp or confront it.
2. stressors
With the deepening of the understanding of stress, researchers have made a conceptual distinction between stress and stressors. Pressure source generally refers to some kind of force that acts on the system and causes it to deform obviously, such as physical force, psychological force and social force. Zheng and others divide the stressors of middle school students into seven dimensions: learning problems, teachers' problems, family environment problems, parents' education methods, classmates' friends' relations, social and cultural problems and their own physiological and psychological problems. Zhang Lei and others divide the stressors of college students into five aspects: future, study, personal daily life, economy and interpersonal relationship.
Second, the stressors of college students
This paper mainly analyzes the stressors of contemporary college students from external factors. Specifically, it is divided into study pressure, life adaptation pressure, interpersonal pressure, personal development pressure and family expectation pressure.
1. learning pressure: learning is the most basic task of college students. Although the intensity of this pressure is relaxed and will not change forever, its influence cannot be underestimated because of its long duration. In particular, many college students must further create conditions and make further efforts to meet the needs of fierce social competition. Too many study projects and heavy study tasks have brought great pressure to college students.
2. The pressure of changing living environment: the changes and conflicts of social environment, campus cultural environment, living environment, learning environment and interpersonal relationship will bring various adaptation problems to college students. It is embodied in four aspects: first, the pressure of role change; Second, the pressure of objective natural environment changes; Third, the pressure of different living habits; Fourth, from the withdrawn behavior life mode to the pressure of communication with people.
3. Interpersonal stress: College students inevitably have to deal with all kinds of people at school, and their relationships are different. They may be classmates who have met once, lovers who are deeply in love, organizers of activities, earnest teachers, and selfless parents. All kinds of relationships need to be treated in different ways, which has never happened in their previous lives. However, compared with the people who interacted before, the people who interacted during college came from all corners of the country and were in the youth stage, so it is inevitable that there will be some friction at ordinary times. Therefore, the pressure of interpersonal relationship has increased a lot invisibly.
4. Stress of love: College students are at the age of 18 ~ 22 and have a good yearning for love. Many college students have been in contact with or are experiencing love. However, many schools and families still oppose college students' love, which has caused great pressure on college students' love. The financial burden in the process of love is also an important source of stress for college students.
5. The pressure of employment: The pressure of employment can also be regarded as the biggest and most serious stressor for college students at present. Employment determines the development direction of college students' life to a certain extent. College students who have great expectations for their families and society attach great importance to employment. However, since the nationwide enrollment expansion, the employment pressure of college students has been increasing. At the same time, due to the irregular behavior of the job market, college students have to contact the unit in many ways, which is in a long waiting period, which is easy to produce psychological anxiety and cause great pressure on college students.
Third, stress management strategy.
1. Clarify the learning responsibility and face the academic competition correctly: the school should do a good job in guiding the college career planning of freshmen, and students should also understand their responsibilities and grasp their studies well, so that the two can promote each other. Students should first realize that the university itself is a place to implement higher education, and all the students who can come here have achieved staged success in high school. Therefore, we should treat the fierce competition in university study correctly.
2. Correct the concept of interpersonal communication: college students come from all corners of the country, and regional differences have caused cultural differences, which will inevitably lead to contradictions in daily life. Correctly treating these contradictions is the key to dealing with the relationship between classmates.
3. Treat feelings correctly and establish a correct view of love: love during college should be the purest but mature love in life. But we can't face love with a correct attitude. Either the supervisor separates personal development from the result of love and faces love with an irresponsible attitude, or he is too addicted to intimacy with children and full of fear of future instability. Schools and families should actively guide students to establish a correct concept of love and rationally coordinate the relationship between feelings and development.
4. Change the concept of employment and improve the comprehensive quality: the fundamental reason for the difficulty of college students' employment is that they have not changed the traditional concept of employment. College students all hope to find high-paying and decent jobs in big cities, but such job opportunities are limited after all. At the same time, employers are strict in employing people and the employment competition is fierce. Universities must correctly guide students to change their employment concepts and try to find jobs with the mentality of an ordinary employee. On the issue of employment, the comprehensive quality of students is the key. Colleges and universities should strengthen the cultivation of college students' innovative thinking and increase the training of job hunting skills.