心理健康系列
Emotional Regulation - Part 1: Recognizing What’s Wrong
这套丛书为家长提供了帮助孩子掌握情绪调节的工具，强调了保持情绪能量平衡的重要性，以避免焦虑、愤怒或抑郁。
您将学习到帮助您和孩子识别并管理压力和焦虑的关键工具。了解和管理能量水平有助于父母引导孩子进行平衡的情绪调节。
Key Takeaways for Parents
1
了解情绪调节
Emotional regulation is an ongoing journey that involves recognizing and embracing one's emotional state before attempting to control it. It's a continuous process of learning and practicing.
2
情绪调节的重要性
Emotional regulation is crucial for success and well-being. It is described as the "key to life," highlighting its significance over other skills or knowledge parents might emphasize.
3
情绪的功能
Emotions are essentially electrical signals that trigger energy and motion (e-motion). They motivate us to take action and are fundamental to our responses and behavior.
4
对心理健康的影响
Inward-directed emotions, whether high or low in energy, can negatively impact mental health. High energy directed inward can cause anxiety or anger, while low energy directed inward can lead to sadness or depression.
5
能源管理
It is vital to manage the flow and intensity of energy. High energy levels can lead to emotional collapse if sustained too long, while very low energy can lead to depression. Finding a balance is key.
6
生产力钟形曲线
Both low and high energy levels can result in low productivity. Moderate, well-regulated energy is optimal for maintaining high productivity and emotional stability.
7
实际应用
Engage children in activities like deep breathing, body scans, and using tools like the Think-a-Rator to help them recognize and manage their emotions. These practices help them become more aware of their emotional and physical states.
8
父母的角色
Parents play a crucial role in helping their children find the "Goldilocks Zone" for their emotions—not too high, not too low, but just right. By teaching and modeling emotional regulation strategies, parents can guide their children towards healthier emotional responses and greater emotional resilience.
情绪调节工具
这些工具共同帮助儿童和家长驾驭复杂的情绪，促进更好的情绪调节和心理健康。
身体扫描
身体扫描是一种正念技术，旨在帮助年长儿童和成年人识别压力、焦虑和其他负面情绪在身体上的表现。这个过程包括
- 寻找一个舒适的坐姿或站姿。
- 缓慢深呼吸，放松并集中注意力。
- 关注身体的不同部位，从脚部开始向上移动。
- 观察每个区域的感觉，注意任何紧张或不适。
- 利用这种意识来识别情绪状态并促进放松。
这种练习可以帮助人们更好地了解自己的身体感觉，这些感觉可以反映出他们的情绪状态，并有助于控制和释放紧张情绪。
给我捏一捏
"给我捏一捏 "是一种简单的触觉技巧，专为年幼儿童设计，帮助他们交流自己的情绪状态。这种方法包括
- 孩子挤压一个物体，如父母的手或压力球，以显示其情绪的强烈程度。
家长可以根据挤压的力度和频率来判断孩子的情绪状态。 - 这种肢体表达方式为父母提供了一个宣泄情绪的渠道，帮助他们在无需语言交流的情况下了解孩子的感受。
- 这一工具对于还不具备口头表达情绪词汇的儿童尤其有用。
思考者
Think-a-Rator 是一种帮助各年龄段儿童评定事件重要性并相应调节情绪反应的工具。这种方法包括
- 鼓励孩子用 0 到 10 分来评定事件或问题的重要性。
- 根据事件的等级，帮助孩子分配适当的情绪能量。
- 教会孩子区分小事和大事，从而学会更有效地管理自己的情绪。
Think-a-Rator 可以帮助儿童以更加平衡的方式对待自己的情绪，即真实地评估各种情况，并做出适度的反应。
