"Tomorrow tomorrow, there will be so many tomorrow; I will live tomorrow, everything will be done." A "Song of Tomorrow" tells the normal life of delayers.The homework and wait for the meeting to write again, do work tomorrow, and complete after the task year ... I believe that everyone has had such ideas. The habit of dealing with things is not good.Recently, research by research teams from the United Kingdom and Canada found that the more delayed pressure, the greater the pressure, in addition to affecting learning, work, and life, it will also endanger health.
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Disposal makes people feel physically and mentally exhausted
The delayers often postpone the operation, dragging the task to the last moment, even more than the deadline, but accidentally fell into "The strange circle of procrastination-self-blame-pain-more delay "is often surrounded by pressure.
delay -Action of voluntary delay for important, necessary and expected tasks (though that this delay will have negative consequences), is a common form of self -regulation failure.
Recently, the British and Canadian research team conducted research on the relationship between procrastination and health, and the study revealed a possible mechanism of delay that affects physical health.
Studies show that 50%of students and 15%to 25%of adults have long -term delay.In addition to affecting normal study, work, and life, more and more evidence shows that delaying may be harmful to health.
The participants of the research recruited from the participating library of the Department of Psychology at Calton University in Canada, and 379 participants completed a three -round test.According to data analysis, procrastination is related to higher pressure and less health promotion.Studies have reminded that stress is a key way to connect procrastination with poor health.
Previously, the study by clinical psychologist Freds Johnson and his team of Stockholm University of Sweden found that procrastination would lead to backward progress, personal goals could not be achieved, and harmful to harmPhysical and mental health makes peoples poor mental state, chaotic work and rest, increase loneliness, etc.
A Canadian study also found that compared with those who can make decisions soon, people who love delay are more likely to suffer from heart disease.This is because when they eventually make a judgment, the heart will bear greater pressure, which will make them stirring.
Studies at the School of Public Health, Harvard University, USA, also showed that procrastination is easier to disordinate the rhythm of day and night than non -procrastination.The more severe the delay, the shorter the average sleep time per week, and the risk of insomnia and drowsiness during the day.
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Procurement is a kind of self -paralysis
Some people will never understand the urgency of distinguishing things, it will not effectively manage the time, I do not know how to deal with housework and finance, and forever dragTo be late, do not do the right thing at the right time.In addition, it is difficult to pay attention to details, not to maintain attention for a long time, avoid or hate the tasks that need to be concentrated, very easy to be distracted, throwing three or four.
Delays are common in young groups, such as college students.Review (preview) to the last day before the exam, the homework is dragged on the last night of the submission, and even when I get up in the morning, it is the last second before the class ... However, the exam will definitely come and the homework must be handed in.Even online classes must go online and check -in.
Research data from the University of Sophia Hermei, Sweden, shows that in the 9 -month follow -up, delay is related to the high level of depression, anxiety and stress.In addition to mental health, it seems not to be optimistic in other aspects.Procrastination may also increase the risk of residual pain in the upper limbs by 27%, the risk of poor sleep quality increases by 9%, the risk of insufficient physical activity increases by 7%, and the risk of loneliness increases by 7%.
delaying makes time management difficulty and reduced self -efficacy.The whole person is muddy and there is no goal.Although many people may understand the adverse consequences caused by delay, they sometimes choose to delay.So what causes us to "know that there are tigers in the mountains, and to the tiger mountains"?In a research article, the researchers found that the degree of weakening of an expected effort -cost signal issued by the frontal leaf cortex on the inside of the back of the brain is a key feature related to delay behavior.
Researchers believe that delay may originate from a cognitive deviation. This deviation will make people think that it does not seem to be effortless to delay the completion of a task.EssenceProcrastination may be a kind of self -paralysis.
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Farewering delay must stop blame yourself first.
The prolonged priority is to better understand the problem, and at the same time stop the self -blame emotions caused by delay.
So, is there a way to solve the delay problem?Professor Feng Tingyong of the Psychology Department of Southwest University believes that delaying has become a very common behavior of human beings and has even become a living habit of some people.For the intervention of procrastination, the main goal is to increase the sense of self -strength of the delayer by increasing self -control and self -worth.
Common intervention methods or strategies include: change unreasonable cognition (such as perfectionism, fear of failure or success);The value of; divide the long -term goals into short -term sub -goals to increase the height of motivation curve; encourage delayers to be responsible for the execution process of the task, self -management and monitoring.
A psychological research team at Dulun University, England has launched a self -service guide to procrastination. From the author of the author Sir Royz and his team, it will be in a state of prolonged for a long time.Excessive pressure produces anxiety, so that it brings unnecessary shame.For "procrastinating patients", many suggestions have encouraged them to focus on time management and maintain a higher degree of self -discipline.But Siros believes that the delayer needs not only the ability of time management, but more importantly, they need to know that their delay is not because of laziness.Delay is because people cannot manage their emotions from the inside, so external behavior seems to become delay.These tasks may have been classified as boring and even frustrating in subconscious.Once they are put aside, of course, we will immediately feel that we will be relieved at the moment, but in fact, this weight still exists.Therefore, if you change the delay, you must first understand the reasons for the delay. At the same time, do not stay in the emotions of self -blame. You should seek positive solutions.
Treatment of delay is not easy.The self -awareness of patients with procrastination is very fragile. When you think of something, you will think that he is worthless.New York City psychotherapist Sean Grovro has suggested in an interview with the United States Cable Television News Network that if he encounters a delay, he can also try to help psychologists when he cannot adjust.Farewell to delay, dont be a giant in thought, dwarf in action.
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Reporter || Yan Sheng
Edit || Yan Hongbo
