Source record CMC Political Work Department · 2026-07-05

三法巧解“心头火”

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Desk	China Desk
Publishing institution	CMC Political Work Department
Source outlet	PLA Daily (解放军报) (pla_daily)
Source language	zh-Hans — an attribute of the source, not of this record
Source-stated publication date	2026-07-05
Original URL	http://www.81.cn/yw_208727/16471789.html
Collected at	2026-07-05 14:16:08 — collection metadata, not a publication time
Content fingerprint	9e81948e267ae33e9487949d2b4d7183ad07625c24ca0b4c799f411a5ca2f5e3 — taken when the record was captured, over the stored original title and text
Collection run	78

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三法巧解“心头火” ■李蕊一到夏天，有的战友容易感到心烦意乱，一点小事就忍不住发火，这可能是情绪的“季节性波动”。夏季气温升高，人体在高温状态下，可能因生理变化导致情绪焦虑、暴躁易怒。如果冲动之下言语失当、心态失衡，既影响战友间关系，也会影响训练状态。在此，笔者分享3个简单易操作的情绪降温小方法。暂停抽离法。人在愤怒、烦躁时，大脑容易被负面感受主导，可能会说出伤人的话、做出冲动举动。此时，要先给情绪“踩刹车”，短暂离开引发情绪的场景。比如，和战友产生分歧、被批评心里不快时，可以暂时离开现场，到安静处待3~5分钟；也可以起身接杯水，用简单行动打断紧绷的情绪。短暂抽离不是逃避问题，而是避开情绪爆发的临界点，让自己冷静下来后再沟通。呼吸疏导法。有的战友出现焦虑、压抑等负面情绪时，会任由其持续发酵，影响身心健康。一套简单的“4-4-6”减压呼吸法，能快速舒缓紧绷的神经：用鼻子缓慢吸气4秒，屏气4秒，再用嘴巴缓缓呼气6秒，重复5~10组。战友们感觉压力大、夜间思虑过多时，都可以通过深呼吸平复情绪。适度倾诉法。有的战友觉得倾诉烦恼是软弱的表现，习惯把委屈、压力藏在心底。情绪被压抑时，不会凭空消失，而是会不断累积，甚至影响身体的正常机能。因此，当战友们心里有疙瘩时，不要独自硬扛，可以找关系亲近的战友、连队骨干聊聊，把心里的委屈、困惑说出来；不愿口头倾诉的，也可以把烦心事写在日记本上。通过这种方式，心里的情绪重担会减轻很多，看待问题也不会钻牛角尖。倾听者不一定要给出完美的解决方案；倾诉本身就是释放压力的过程。希望战友们可以掌握上述简单实用的情绪降温方法，遇事不急躁、不冲动，及时疏导内心压力，守护好身心健康，以平和稳定的心态投入各项任务中。如果长期低落、易怒，已经影响到正常训练、执勤和生活，自我调节难以缓解，应及时寻求专业人员的帮助。

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Source text. CMC Political Work Department. "三法巧解“心头火”." PLA Daily (解放军报), 2026-07-05. http://www.81.cn/yw_208727/16471789.html.

As held. Indo-Pacific Record, China Desk Corpus, Record 2142, Snapshot — 2026-08-26 (3,574 records).

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