彭溪 2023-05-11 15:31
<section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">1. 暗自调整呼吸</span></section><p><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">工作中，遇到令我们勃然大怒的事情时，细细地感觉自己身体的变化，你会发现有时在对话过程中，呼吸越来越急促，心跳加快，甚至血压也稍有变化。主动自我觉察，改变基础的对话节奏，让自己在聆听学生或者家长讲话的时候，暗自深呼吸，默默提醒自己，不生气，不动怒，逐步找寻内心的平静。</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;"><br/></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">2. 限制提高音量</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-size: 16px; letter-spacing: 0.5px;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset;">歇斯底里的怒吼式沟通，除了情绪宣泄，无助于解决任何问题。凭借声音高来镇住场子的人，往往还在自我情绪管理的初级阶段。即使心中怒火燃烧得肝肠寸断，也要尝试学会降低音量来讲话。</span><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; visibility: visible;">很多有经验的教师，都能这一分钟批评学生，而下一秒，切换到平静的状态正常行课。</span></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;"><br/></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">3. 暂停处理问题</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-size: 16px; letter-spacing: 0.5px; color: rgb(0, 128, 255);"><strong style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; visibility: visible;">改变处理问题的节奏非常必要。</span></strong></span><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-size: 16px; letter-spacing: 0.5px; font-family: PingFangSC-light; text-align: unset;">如果不是需马上解决的安全隐患类问题，当你无法抵制内心的怒火时，强行暂停也是一种自我管控。不妨独自思考策略，或者回到办公室去发起草根式研究，找找身边同年级的班主任们，就遇到的问题展开讨论再来解决。</span></section><section><br/></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">4. 适度保持沉默</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">家校沟通的过程当中，并非所有场合都适合强行暂停。面对你暂时还不能理解的家长或学生行为，不妨适度保持沉默，多倾听对方的诉求，告知对方，“我已经了解了你的需求”“我进一步了解一下情况”等方式，用以延缓解决问题的步调，避免怒火中烧时造成双方情绪不必要的擦挂。</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;"><br/></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">5. 坦诚告知不悦</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-size: 16px; letter-spacing: 0.5px;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset;">如果遭遇对教师自身人身攻击，未必依靠隐忍或者视而不见。</span><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; visibility: visible;">温和坚定而明确地表明态度也是非常重要的。</span></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;"><br/></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">6. 学会宣泄调剂</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">解决复杂棘手问题，常常让老师会陷入比较漫长的黑暗状态。有时甚至从清晨直至深夜。长时间应对，很容易让情绪陷入轻度抑郁状态。不妨设置截止时间，一旦结束，主动切换场景，看场喜剧电影，约人一顿美食，听听喜欢的音乐，也是给教师的心灵自由放风的时间。</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;"><br/></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-size: 16px; letter-spacing: 0.5px;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset;">你也可以选择，向别人倾诉，但不要变成喋喋不休重复。有时，重复倾诉，相当于复习烦恼。</span><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; visibility: visible;">定期通过一定途径宣泄释放消极情绪，才能保持健康积极的情绪状态。</span></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;"><br/></span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset; font-size: 16px; letter-spacing: 0.5px;">7. 建设心情同盟</span></section><section><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-size: 16px; letter-spacing: 0.5px;"><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset;">学校里不妨有几个知心闺蜜，既是心情同盟，也是智慧同盟。</span><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; visibility: visible;">改变单兵作战应对具体问题的状态，</span><span style="margin: 0px; padding: 0px; outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important; font-family: PingFangSC-light; text-align: unset;">能够在遇到各种困难事、琐碎事、不平事的时候，进行情绪的倾诉与相互调节，从而通过团队的力量，消解情绪压力，释放情绪能量，共同维护情绪健康。</span></span></section></p><p><br/></p>
雷丹平 2023-05-05 16:00
<p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 12px; white-space: normal; background-color: rgb(255, 255, 255);">良好的情绪和适度的情绪反应表示身心处于积极地健康状态。可以用三种方法调节自己的情绪。</p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 12px; white-space: normal; background-color: rgb(255, 255, 255);">转移注意力法：有意识转移话题，或者做点别的事，如听音乐、打球来分散自己的注意力。</p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 12px; white-space: normal; background-color: rgb(255, 255, 255);">宣泄情绪法：把自己的烦恼告诉别人或大哭一场。适度宣泄怒气可以消除负面情绪。</p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 12px; white-space: normal; background-color: rgb(255, 255, 255);">自我安慰法：找一个适当的理由来安慰自己，接受现实保持乐观的心态。</p><p><br/></p>
杨蜜 2023-04-24 15:37
<p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 12px; white-space: normal; background-color: rgb(255, 255, 255);">多开展社交活动，转移注意力</p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 12px; white-space: normal; background-color: rgb(255, 255, 255);">培养健康的个人爱好</p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px; color: rgb(51, 51, 51); font-family: 微软雅黑; font-size: 12px; white-space: normal; background-color: rgb(255, 255, 255);">改善饮食结构</p><p><br/></p>
唐添文 2023-04-20 11:40
<p><span style="margin: 0px; padding: 0px; border: 0px; display: inline-block; color: rgb(51, 51, 51); font-family: "PingFang SC", "Lantinghei SC", "Microsoft Yahei", arial, sans-serif; font-size: 16px; white-space: pre-wrap; background-color: rgb(255, 255, 255);">好老师既要有“为天</span><span class="f136a4" style="margin: 0px; padding: 0px; border: 0px; display: inline-block; width: 1em; height: 1em; visibility: hidden; line-height: 0; color: rgb(204, 0, 0); font-family: "PingFang SC", "Lantinghei SC", "Microsoft Yahei", arial, sans-serif; white-space: pre-wrap; background-color: rgb(255, 255, 255); font-size: 0px !important;"></span><span style="margin: 0px; padding: 0px; border: 0px; display: inline-block; color: rgb(51, 51, 51); font-family: "PingFang SC", "Lantinghei SC", "Microsoft Yahei", arial, sans-serif; font-size: 16px; white-space: pre-wrap; background-color: rgb(255, 255, 255);">下育人才”的精神追求，也要有“文明其精神、野蛮其体魄”的自我锤炼;既要</span><span class="otm79v38" style="margin: 0px; padding: 0px; border: 0px; display: inline-block; width: 0.1px; height: 0.1px; overflow: hidden; visibility: hidden; color: rgb(204, 0, 0); font-family: "PingFang SC", "Lantinghei SC", "Microsoft Yahei", arial, sans-serif; font-size: 16px; white-space: pre-wrap; background-color: rgb(255, 255, 255);"></span><span style="margin: 0px; padding: 0px; border: 0px; display: inline-block; color: rgb(51, 51, 51); font-family: "PingFang SC", "Lantinghei SC", "Microsoft Yahei", arial, sans-serif; font-size: 16px; white-space: pre-wrap; background-color: rgb(255, 255, 255);">有“春蚕到死丝方尽”的埋头苦干，又要有“偷得浮生半日闲”的闲暇生活;既要鼓</span><span class="b3t2k5" style="margin: 0px; padding: 0px; border: 0px; display: inline-block; color: rgb(51, 51, 51); font-family: "PingFang SC", "Lantinghei SC", "Microsoft Yahei", arial, sans-serif; font-size: 16px; white-space: pre-wrap; background-color: rgb(255, 255, 255);">励学生“书山有路勤</span><span style="margin: 0px; padding: 0px; border: 0px; display: inline-block; color: rgb(51, 51, 51); font-family: "PingFang SC", "Lantinghei SC", "Microsoft Yahei", arial, sans-serif; font-size: 16px; white-space: pre-wrap; background-color: rgb(255, 255, 255);">为径”，更要有事半功倍的教学技巧和教育智慧。</span></p>
陈一帆 2023-04-20 07:43
<p class="pl_nr" style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 24px; font-size: 12px; color: rgb(51, 51, 51); font-family: 微软雅黑; white-space: normal; background-color: rgb(255, 255, 255); overflow-wrap: break-word;"><br/></p><p style="margin-top: 0px; margin-bottom: 0px; padding: 0px; border: 0px; line-height: 26px;">当前教师的压力不言而喻的不可忽视。就我个人而言，多发展教学之外的爱好，比如运动，能释放压力，分散注意力，改善自身体质，获得健康，想想就开心</p><p><br/></p><p><br/></p>
田丽莉 2023-04-19 23:25
<p><br/></p><p>心理暗示法</p><p><br/></p><p>从心理学角度讲，就是个人通过语言、形象、想象等方式，对自身施加影响的心理过程。积极自我暗示，在不知不觉之中对自己的意志、心理以至生理状态产生影响，积极的自我暗示令我们保持好的心情、乐观的情绪、自信心，从而调动人的内在因素，发挥主观能动性。心理学上所讲的“皮格马利翁效应”也称期望效应，就是讲的积极的自我暗示。</p><p><br/></p><p><br/></p><p><br/></p><p>注意力转移法</p><p><br/></p><p>注意力转移法，就是把注意力从引起不良情绪反应的刺激情境，转移到其它事物上去或从事其他活动的自我调节方法。当出现情绪不佳的情况时，要把注意力转移到使自己感兴趣的事上去，如：外出散步，看看电影、找朋友聊天，换换环境等，有助于使情绪平静下来，在活动中寻找到新的快乐。</p><p><br/></p>