Christiana At present, there are four main types that have the strongest grounding in the field of clinical intervention and personal growth, namely, Gross emotional adjustment process model, cognitive reappraisal dual processing model, autonomous emotional adjustment model, and embodied emotional adjustment model that has emerged in recent years. In addition, the moderate emotional adjustment model in local culture is gradually improving its application.
The most well-known process model is definitely Gross, the core of which is to intervene in advance along the time line of emotional occurrence. For example, when you are rushing to an early meeting, a leg of mud is splashed by a retrograde electric car, and the anger just rises, if you hide aside to clean the mud and take a new road that is not crowded, it is called "situation selection" and "situation correction" in the model. If you think about it, "people may be in a hurry to send their children, not intentionally", it is cognitive adjustment. The advantage of this model is that the logic is clear, and novices can use it against the timeline. The only problem is that it is not very good for the situation where emotions are already above-who can remember what situation to choose when you are really angry?
Have you ever had the experience that when you get emotional, your mind goes blank and you can't remember anything about "thinking from another angle"? Therefore, some scholars put forward the dual processing model of cognitive reappraisal on the basis of Gross, and divided the adjustment ideas into active control and unconscious automation. Just like a new salesman who was rejected by a customer, he had to wait for half an hour to recover. When an old salesman was hung up, he subconsciously felt that "it was the customer's demand that didn't match, not my poor ability". This is the automatic reassessment trained for a long time. Without deliberately persuading himself, the mood swings have been suppressed. At present, there is still some controversy about this point in academic circles. One group thinks that automatic reappraisal without active consciousness is not active adjustment, while the other group thinks that as long as it can reduce emotional internal friction, how to classify it is simply not important.
However, if you belong to the type of "I know everything, but I just can't control my emotions", the first two cognitive models may be a little hard to use. At this time, you can try the autonomous emotion regulation model extended from the self-determination theory. The most counter-common sense point of this model is that the autonomy of adjustment is more important than "being positive". The more you force yourself to "not be angry" and "be happy quickly", the more severe the emotional rebound will be. During my previous visits to teenagers, many children had emotional problems because their parents always said, "What's so sad about this little thing?", which forced them to suppress their emotions, but turned small problems into big knots. On the other hand, if you allow yourself to cry for half an hour and find a friend to vomit, this active adjustment method is much faster than hard pressure.
In recent years, there is also a model with almost zero threshold, which is also very popular, that is, the model of embodied emotional regulation without using your brain to adjust your thoughts, just moving your body first. The core logic is that the physical state will shape the mood in reverse. When you are so anxious that you can't sit still, don't sit still and persuade yourself to "don't worry". Stand up, take two steps, do two chest-expanding exercises, or even drink warm hot water, and your mood will be much slower. Before, a friend who is a HR told me that every time she wants to talk to an employee whose performance is not up to standard before leaving her job, she will stand and take a deep breath for three times, and then drink half a cup of warm water. The tense mood will be relaxed at once, and she will not get angry when talking, which is more effective than typing a draft ten minutes in advance.
| Model name | Core logic | Applicable scenario | Getting started difficulty |
|---|---|---|---|
| Gross emotional regulation process model | Intervene in advance according to the time node of emotional occurrence to reduce emotional fluctuation from the source. | Predict in advance that there will be emotional excitement, such as before a difficult meeting or meeting quarrelsome relatives. | ★★★☆ You can use it against the timeline, which is friendly to novices. |
| Cognitive reappraisal of dual processing model | It can be divided into active control and unconscious automatic adjustment, and long-term training can form emotional muscle memory. | High-frequency occupations facing emotional stimuli, such as sales, customer service, and teachers. | ★★★★★ Active adjustment needs practice, and automatic re-evaluation needs long-term accumulation. |
| Autonomous emotion regulation model | The autonomy of regulation is more important than "must be positive", allowing negative emotions to exist. | People who have been depressed for a long time and are prone to internal friction, such as teenagers and high-pressure professionals. | ★☆ It is useful as long as you don't force yourself to "be happy" |
| Embodied emotion regulation model | Physical state will adversely affect mood, so change your body first and then adjust your mood. | Scenes in which emotions are above your head and your brain can't move, such as just after a quarrel and before you lose sleep. | ★☆ Just move, almost no threshold. |
At present, some scholars in China are doing clinical trials of the local moderate emotion regulation model, the core of which is not to pursue "completely dispelling negative emotions", but to pursue moderate expression of emotions, such as expressing demands reasonably without stifling grievances, which is more in line with our behavior habits in Chinese, but there is no unified operational framework at present, and it is still being gradually improved.
