”Once summer comes, I become inexplicably irritable. Squeezing the subway and elevator every day, my clothes are often drenched with sweat, feeling sticky, and all I see is a painfully distorted face, a tired and hurried figure, which is really suffocating. When working, the brain is a muddle, it is impossible to concentrate. Back home, see what is not good, often for a small matter of anger, so that the husband’s black face children crying, the family’s chicken and dogs, I am even more annoyed. When the day is hot, I can not eat and sleep well, the head of the heart a burst of heat, always want to fight with people. It is said that this is a bitter summer, how can I live a comfortable summer?” Ms. Li said the old problem for many years, a face of confusion. As the days get longer and the temperature and humidity continue to rise, summer brings not only physical discomfort but also emotional irritability, lack of concentration, confused thinking, sleep disorders, loss of appetite and interest, and low work efficiency. Especially when the temperature exceeds 35℃, sunshine exceeds 12 hours, and humidity is higher than 80%, the incidence of emotional distress increases significantly, which is imaginatively called “emotional heatstroke”. Especially those who work and life stressful, long-term in a stressful emotional state, if the psychological adjustment ability is poor, the high temperature environment is easy to induce them to have been suppressed negative emotions, some small things will lead to emotional out of control. So how to “adjust the rest and meditation, often as ice and snow in the heart”, spend a cool and quiet summer? Create a cool feeling: you can change the curtains, sofas and bed sheets in your home to light green or light blue, and place some green plants so that once you enter your home, it will be like wandering in the forest or the sea, and feel refreshing and pleasant visually. Choose music that you think is soft and peaceful, adopt a comfortable posture, close your eyes to listen, focus on the music, eliminate all distractions, relax your whole body as much as possible, wait until the music stops, self-comparison before and after listening to the state of mind and body. Rub some essential oils containing peppermint or rub lemon oil on the furniture to feel the cool smell. Suck on a peppermint candy, taste chilled fruit or delicious ice cream to experience the cool taste. Adopting methods to comfort your five senses as much as possible and carefully experiencing the cooling sensation can reduce and eliminate irritability. Adjustment of work and rest and appropriate exercise: “Yellow Emperor’s Classic of Internal Medicine” clearly points out that summer health should “sleep at night and get up early, not tired of the day”, “so that the gas to drain”, according to the characteristics of the season, summer to sleep late and get up early, moderate sunshine, the weather is cool time for some exercise, such as walking, jogging, Tai Chi. Such as walking, jogging, taijiquan, etc., to sweat slightly is appropriate, so that not only can nourish Yang and can make the body’s gas to vent out, in order to make people glow. This also explains why people who always hide in air-conditioned rooms in the summer will appear to be drowsy and inefficient. Although the days are long and the nights are short in summer, sufficient sleep should be ensured, especially a nap at noon, so that you can avoid burnout after lunch. Meditation: Meditation is a way to encourage the use of one’s imagination to express one’s good intentions. Close your eyes and imagine a very relaxing scenario. Imagine cool situations such as forests, blue skies, the sea, ice and snow, and experience the cool feeling that scenery gives you. Imagine building a fantasy world, calm and beautiful, and let your mind be with this world. Imagine that everything is going well and that you are coping well. Imagine irritation dripping out of your body like water dripping out of a water pipe. Spend half an hour a day in meditation, and before you know it the irritation will leave you. Relaxation training: controlled breathing is a very practical method of relaxation. The correct way to breathe is to use the whole lungs to breathe, avoid using only the upper part of the chest to breathe, when you first start training, easy to practice in a lying position, which can also help you appreciate the different feelings between deep and shallow breathing. When you lie down to be able to use proficiently, you can stand or sit to practice. The specific steps are as follows: one hand on the chest, the other on the upper abdomen; breathe in through the nose, let your stomach bulge, which means you breathe with your whole lungs, try to make the upper chest move the least, keep a slow inhalation; slowly and evenly exhale the air from the nose; repeat several times, keeping a certain rhythm. 8-12 breaths a minute is appropriate (one exhalation and inhalation is counted as one complete breath). When first practicing, you may not be able to judge the rhythm skillfully, so you should practice estimating 5-7 seconds as the cycle of one breath. Be careful never to take quick deep breaths or quick shallow breaths. Emotion diary: An emotion diary is a detailed record of behaviors, thoughts, feelings and physical reactions related to irritability in order to recognize the causes and triggers of negative emotions. Please record in detail all situations related to negative emotions: specific times, situations, behaviors, physical symptoms, feelings and sensations, and the intensity of negative emotions. An emotion diary can help you recognize irritability, consciously organize and analyze your thoughts and feelings, and learn how to cope with them. You can’t control your external environment, but you can control your internal situation! Hippocrates said long ago, “What there is a way to describe in words, it is possible to transcend.” In the process of self-regulation, please record your practice and progress, so that you can always prove in black and white everything you have overcome and done to motivate yourself. Positive action: When facing difficulties, in order to get rid of anxiety and fear, people often choose to avoid the problem, but “you can avoid the first day but not the 15th”, if the problem is not solved, it will only lead to more intense irritability and bitterness. Only positive action to find a solution is the best policy. Of course, asking for help is also a very important method. Actively seeking the support of family and friends can be more effective in resolving difficulties. If your emotional and physical condition is very bad, then you need to seek professional help from your doctor. Most people are afraid that it is difficult to be like Mrs. Hua Rui, who is “cool and sweat-free” in the heat of the day. But through effective psychological regulation, we can also “calm the heart naturally cool, leisurely through the summer”.