I. Breathing Regulation (Cooling Down the Amygdala) - Method: Inhale through the nose for 4 seconds → Hold your breath for 2 seconds → Exhale through the mouth for 6 seconds, repeat for 3-5 minutes. - Principle: Deep, long breaths reduce amygdala activity, quickly calming anger and anxiety. - Mantra: Sink your breath to the lower abdomen, inhale and exhale slowly. II. Olfactory Regulation (Scent to Awaken Emotions) - Method: Smell essential oils, tea, flowers, and the scent of clean clothes. - Principle: Smell directly reaches the emotional center, bypassing rationality, and quickly triggering pleasure. - Mantra: A wisp of fragrance soothes the mind. III. Touching the Body (Tactile Soothing) - Method: Gently press the Tanzhong acupoint (between the breasts), palms, back of the neck, and abdomen; clasp your hands together or cross your arms. - Principle: Touch activates and soothes nerves, relieving resentment, anxiety, and palpitations. - Mantra: Gently caress the body and mind, practice self-care. IV. Stand Tall and Chest Out (Posture Changes Mood) - Method: Stand straight, chest out, head up, chest wide; climb to a high place and look up at the sky. - Principle: Opens the vagus nerve, enhances a sense of dignity and control, and combats low mood and inferiority. - Mantra: Chest out, head up, face the light. V. Exercise Regulation (Effective in 10 Minutes) - Method: Brisk walking, jogging, skipping rope, stretching, doing housework, 10-30 minutes. - Principle: Releases endorphins and dopamine, and consumes the stress hormone cortisol. - Mantra: Get moving, release your emotions. VI. Mindfulness Training (3-3-3 Rule, Mindfulness) - Method: 1. Focus on three areas of the body: the lower abdomen (Dantian), the breath, and the point of contact with the body (e.g., the ground beneath the feet); 2. Observe three things around you: flowers, plants, light and shadow, and sounds; 3. Sense three senses: hearing, smell, and touch, without judgment or random thoughts. - Principle: Anchoring in the present moment, cutting off negative thought rumination. - Mantra: Live in the present moment, focus on one thought. VII. Deep Conversation (Expressing Emotions) - Method: Find someone you trust who will listen, talk for 30 minutes, don't rush for advice. - Principle: Verbalizing emotions reduces the intensity of pain in the brain and creates a sense of connection. - Mantra: Speaking it out makes the heart lighter. VIII. Writing Expression (Writing it down brings relief) - Method: Keep an emotional diary, record small things of gratitude, or a list of worries; handwriting is better. - Principle: Balance the brain's "negative preferences," organize thoughts, and rebuild a sense of control. - Mnemonic: Write with peace, let thoughts return to their proper place.