Chloe There is no uniform standard for making emotional adjustment cards. The most effective way is to choose a small-sized hard carrier that you can carry with you first, and give priority to writing exclusive content that can quickly calm your emotions by yourself, which is more useful than copying any psychological template.
A while ago, I made a batch for students preparing for the art test. One girl was prone to blank her mind as soon as she went on stage. Her card didn't even have a few words. On the front, she drew a stick figure of a cloth tiger sewed by her grandmother, and on the back, she only wrote "Grandma is waiting for you to eat instant-boiled mutton at home". When she was waiting for the provincial unified examination last time, she held it for less than a minute, and her state of going on stage was more stable than usual.
Of course, it's not that psychological methods are useless, just don't be rigid. If you really don't know what to write on it, you can take two or three days to pay attention to your emotional laws first-what kind of things are the easiest for you to blow up? How do you get over it every time? Some people listen to half a song "Sunshine Rainbow Little White Horse", some people have to go downstairs to buy a cup of lemon tea with ice, and some people just love to say a few words of love beans. These seemingly "unprofessional" contents are actually the most suitable adjustment keys for you.
At present, there are two opposing views on the internet. One group says that emotional cards must be standardized and written in strict accordance with the structure of "emotional naming-cognitive refutation-action guidance", otherwise it will be useless; The other school says there are no rules at all, just write whatever you like. I have customized cards for more than 30 people before and after. These two statements are actually correct. It depends entirely on your own thinking habits: If you are usually logical and love to figure out the ins and outs when things happen, then follow the structure. Before, there was a user who worked as an Internet operator, and his card was left with three blanks on the front. Every time he got emotional, he filled in: "What's the score now?" → Did I magnify the consequences? → What is the smallest thing that can be done now? " The last time he was scolded by his boss, he filled in the card for three minutes, and then he came to his senses and changed his plan. He didn't spend the whole night as before. But if you don't want to use your head at all when you are bored, you can write nonsense, draw expression packs and print ugly photos of your cat, no matter what it is used for.
I've sorted out the common card contents of several different scenes for your reference:
| Applicable scenario | Core content | For the crowd |
|---|---|---|
| Daily sudden irritability (overtime take-out, queue jumping, catching fishing at work) | Your favorite emoticon pack/milk tea take-away phone call /3 sentences of nonsense that are not nutritious but make you feel good after listening (such as "You are great", "Eat something good" and "Quit when it's a big deal") | A sentimental school that doesn't like to think. |
| It is easy to get caught up in emotional rumination (repeatedly pondering after being criticized, unable to leave after breaking up, entangled in the wrong things done before) | Successful resumption of similar events+a small thing that must be done immediately (for example, "Last time Party A scolded Party A for winning the quarterly prize for the final scheme, now I'm going to get a cup of hot water first") | People with high sensitivity and easy internal friction |
| High-frequency and high-pressure scenes (big exam, important speech, before interview) | 1 exclusive anchor keyword/small pattern with special meaning to you. | People who are prone to on-the-spot anxiety and blank brains |
By the way, don't make the size too big, as long as the business card is just the right size, it can be stuffed in the back of the phone case or in the wallet. It's best to use a waterproof hard card, otherwise you don't want to take it out if it is wrinkled for a long time. Before, a boy even engraved the contents of the card on his keychain. Every time he got tired of working overtime, he touched the keychain twice, which was more refreshing than drinking three cups of coffee.
In fact, this thing is essentially a small emotional back door that you reserve for yourself. You don't have to pursue good looks or cram technical terms. It can help you when you are almost stretched out. It is a qualified emotional adjustment card. After all, your emotions are only understood by yourself.
