When experiencing negative emotions, impulses, anxiety, or pain, actively shifting attention away from the things that trigger these negative emotions to other things can help calm emotions and make behavior more controllable. I. Core Principles - Human attention resources are limited - Only one thing can be highly focused on at a time - Directing attention to positive, relaxing, and concrete activities will naturally reduce negative emotions. Applicable Scenarios: - When angry, furious, or wanting to lash out - When anxious, tense, or having wild thoughts - When sad, upset, or immersed in pain - When compulsively thinking about the same thing - When wanting to engage in impulsive behavior II. Common Practical Methods 1. Environmental Relocation - Immediately leave the current scene - Change rooms, go for a walk, open windows for fresh air - Principle: Changing the environment cuts off the source of emotional triggers 2. Behavioral Activity Relocation - Exercise: Running, skipping rope, brisk walking, doing housework - Hands-on activities: Drawing, writing, building Lego, tidying up - Principle: When the body is moving, the brain has no time to dwell on emotions 3. Sensory Stimulus Relocation - Listening to music, podcasts, white noise - Watching funny videos, variety shows, movies - Smelling fragrances, drinking hot water, washing your face - Principle: Using new sensory input to cover up negative feelings 4. Cognitive Attention Shift - Counting things around you: 5 red objects, 3 sounds - Doing math problems, memorizing vocabulary, reading a passage - Principle: Forcing the brain to switch to rational tasks. 5. Interpersonal Shift - Chatting with friends - Talking with family - Principle: Social interaction can quickly bring you back to the present.