以下部分内容来自：DMU心理中心
With the spring coming, everything reviving, the air is filled with a new breath of life. For many people, spring means hope and vitality, symbolizing a beginning full of possibilities. However, have you ever felt inexplicable anxiety, fatigue, or even low mood in this vibrant season?
In spring, some people may experience emotional fluctuations, insomnia, difficulty concentrating, and even inexplicable irritability. This is not an isolated phenomenon, but a relatively common psychological change. The adjustment of biological rhythms, changes in the environment, and multiple pressures from academic and personal life can all become triggers for emotional distress. So, how do we understand these phenomena? How can we adjust our mentality, embrace the beauty of spring, and truly rejuvenate our body and mind?
Why is spring more prone to psychological problems?
Biological rhythm changes
Extended sunshine hours in spring, adjustment of circadian rhythms, and fluctuations in melatonin and serotonin levels in the human body may lead to emotional fluctuations and decreased sleep quality. Changes in the biological clock can affect the body's adaptability, making some people more prone to emotional problems such as fatigue and anxiety.
Increased environmental stimuli
In spring, the temperature changes greatly and the air humidity rises. Some people are sensitive to these climate changes and may experience "spring fatigue" or "seasonal emotional disorder". In addition, an increase in allergens such as pollen and willow catkins may also cause physiological discomfort, thereby affecting the psychological state.
Academic and life pressures
The spring semester is usually a period of heavy academic tasks, with internships, papers, and exams coming one after another, coupled with job seeking or academic pressure, which may exacerbate anxiety. Faced with competition and uncertainty in the future, some students may feel powerless and nervous.
Accumulation of past emotions
After a winter of closed life, some people may have unconsciously accumulated a lot of negative emotions. In the vibrant environment of spring, the active atmosphere outside may actually exacerbate psychological differences and lead to emotional fluctuations.
The influence of hormones and neurotransmitters
In spring, the levels of dopamine and serotonin in the human body adjust rapidly, and these neurotransmitters directly affect emotions, motivation, and happiness. If the adjustment is not smooth, it may lead to symptoms such as low mood and lack of concentration.
How to adjust mentality and stay away from emotional troubles in spring?
Regular schedule and appropriate exercise
Early to bed and early to rise, ensuring sufficient sleep, helps the biological clock adapt smoothly to seasonal changes. Moderate exercise every day, such as morning running, walking, yoga, cycling, etc., can help release stress, enhance pleasure, and improve sleep quality.
Balanced diet, supplementing nutrition
Eat more foods rich in B vitamins, Omega-3 fatty acids, and tryptophan, such as whole grains, deep-sea fish, nuts, bananas, dairy products, etc., to promote the balance of neurotransmitters. In addition, avoid excessive intake of caffeine and high sugar foods to prevent emotional fluctuations from worsening.
Step outside and experience nature
Taking advantage of the warm spring sun, try to go outdoors, bask in more sunlight, and come into contact with green plants. Not only can it help regulate emotions, but it can also enhance immunity. Research has shown that sunlight can increase serotonin levels and help alleviate depressive emotions.
Reasonable planning, reducing pressure
Facing heavy academic tasks, it is advisable to establish a clear schedule and complete tasks in stages to avoid the anxiety caused by last-minute cramming. At the same time, the study time should not be too long, and appropriate rest and adjustment should be taken to improve learning efficiency.
Social interaction, expressing emotions
Long term solitude can easily exacerbate negative emotions. It is advisable to actively communicate with friends and classmates, or participate in club activities to increase social interaction, which can effectively alleviate psychological pressure. Sharing feelings and gaining support are important ways of psychological adjustment.
Cultivate interest and regulate emotions
Relaxing oneself and cultivating hobbies through reading, painting, listening to music, writing, and other methods can effectively enhance one's sense of happiness. Finding something you enjoy and persisting in doing it can help form stable emotional support.
Seeking psychological help and bravely expressing oneself
If you feel consistently low, anxious, or difficult to self adjust, you may seek help from your teachers and classmates. Professional psychological counselors can provide effective advice and support.
If international students encounter emotional and psychological problems, please contact the Student Affairs Office (Room 408) of the International Students’ Education Center in a timely manner to obtain professional support and assistance.
Psychological consultation service for international students
In order to meet the requirement of international students for psychological consultation and provide psychological consultation service from a cross-cultural and professional perspective, we have invited the foreign expert Merle Parmak to provide psychological consultation service in English to international students.
Merle Parmak
Consultant Profile
Ms. Merle Parmak is the foreign (teaching) expert from College of Public Administration and Humanities of Dalian Maritime University. She was a university teacher in Business & Economy School at Loughborough University, United Kingdom and a senior researcher in Institute of Information Technologies at Tallinn University of Technology, Estonia. In 2011, she completed PhD in Organisational Psychology at University of Leuven and PhD in Social and Military Sciences at Royal Military Academy. She was a researcher in Secure Societies Institute at University of Huddersfield, United Kingdom. Her research areas are military psychology and organizational management. Her consultation areas are career planning, personality development, etc.
Consultant messages:
I was born more than half a century ago in Estonia - a distant tiny country in Northern Europe. During my youth, Estonia was still a part of the Soviet Union, which suddenly changed to the European Union, when I had just started my independent life. It was a confusing time, but I still had to find my way forward. There was no other option. I am convinced that it was this period that brought psychology to my attention, thus playing an important role in my future life choices.
I have been a psychologist and teacher for about 20 years now and I love it. New skills and self-understanding do not come easily. It gives me sincere joy when I can apply my knowledge and life-long experiences in supporting young people's self-growth and making their own life choices.
Quoting the famous philosopher and unique thinker Friedrich Nietzsche: “He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying.”
Consultation time and venue
Time: 10:00-11:00, 16:00-17:00, Every Wednesday of this semester
Venue: Psychological Consultation Room on the 4th floor of the Qihang Building
How to make an appointment
International students please contact Ms. Wang Hongfei of ISEC to make an appointment.
The spring scenery is infinitely beautiful, let us not be blinded by temporary difficulties, bravely express ourselves, join hands with each other, face the brilliant sunshine, and write a beautiful youth together.
