I'm a senior in high school. Recently, when I'm studying, I always unconsciously think of the fights I used to have with people, and I can't control it at all, which makes my thoughts about doing problems all messed up. How can I get rid of this kind of mental suggestion and stop recalling those quarrels?
Hey, guys! As seniors, we are in a particularly critical and stressful time right now.
Seeing that the college entrance examination is coming, the study task is heavy, and the psychological burden also presses people to catch their breath.
You said that you keep having involuntary flashbacks of the argument while studying, and that it does distract and slow down the learning process.
In fact, behind this situation hides some small psychological problems, we can talk about a few aspects to help you find ways to cope.
First of all, this is often related to emotional triggers and memory associations.
The brain has a habit of dredging up negative memories from the past at the first sign of stress or anxiety.
Because these things carry strong emotions, they stick in the mind more.
When you are stuck in your studies or feeling stressed, your brain may automatically jump to those moments that make you angry or upset, which is a kind of emotional "escape", trying to divert the current stress.
But instead of solving the problem, this unconscious flashback makes you more anxious and distracted.
Psychologically, you may not have fully digested the emotions from those arguments.
Emotions that aren't dealt with can build up in the subconscious and pop up at the first opportunity.
You have to give yourself time and space to face these feelings, don't harden them or ignore them. By accepting and understanding your emotions, you will slowly be able to release your inner burden.
For example, try journaling the thoughts and emotions that are bothering you. Writing is a catharsis in itself and can help you clear your head and reduce stress.
Also, focused breathing and relaxation techniques work quite well. When you start having flashbacks again, do a deep breathing exercise. Deep breathing calms your emotions and relieves tension. Specifically, close your eyes, breathe in slowly, then breathe out slowly, and repeat a few times until you feel calmer. It's a simple method that you can do anytime, anywhere, and helps you find focus quickly.
It is also crucial to have a clear study plan. There are many tasks to study in senior high school, and it's easy to get overwhelmed without a plan. Making a practical plan and sticking to it can help you manage your time and improve efficiency. Every time you accomplish a small goal, reward yourself, such as resting for a few minutes, listen to a song, so that there is a sense of accomplishment, but also slowly get rid of unnecessary memories.
It's also a good idea to replace negative flashbacks with positive thinking. As soon as you realize you're thinking about an argumentative scene, immediately switch to a positive thought, such as imagining something good in the future or recalling a happy experience.
By practicing this alternative thinking more often, negative memories will become fewer and fewer. You can also develop some hobbies, like painting, listening to music, reading books, doing handicrafts, etc. These activities not only enrich your life, but also divert your attention and enhance your sense of well-being.
If you can't manage on your own, it's worth considering seeking professional help. For example, consult a psychologist who can help you analyze your mental state in a professional way and provide effective strategies. A psychologist can teach you more adjustment techniques to help you better manage your emotions and stress.
Exercising more is effective in relieving stress and improving your mood. Taking some time to exercise every day, such as running, swimming, practicing yoga, not only strengthens your body, but also makes your brain secrete dopamine, which makes you feel happier and more relaxed. When you exercise, you can also leave your study stress behind for a while and relax your whole body and mind.
It's also important to have a support system in place. Communicate with your family, friends, and teachers and let them be your backbone. Don't be afraid to talk to them when you are in trouble, they will give you support and encouragement. Through communication, you can also gain new perspectives and find new ideas to solve problems.
Don't forget to self-affirm and encourage. Senior year itself is not easy, and it's great that you're working hard every day. Waking up early and saying something positive to yourself, such as "I'm going to give it my all today" or "I believe I can do this," will boost your confidence and keep you motivated.