[Source: Yuncheng Dongjiao Yifu Primary School]
Started from the heart to fight the epidemic
Psychological counseling guide during the epidemic prevention and control period
Wear a mask, wash hands frequently, ventilate frequently, keep a distance
Dear parents and classmates: Recently, the epidemic prevention and control situation in Yuncheng hm has severe, which has had a certain impact on our lives, study, travel, etc. In the face of the epidemic, a positive and optimistic mood and a healthy and upward mentality are also a strong immunity. In order to allow everyone to spend their home life healthily and happily, we have prepared a psychological counseling guide during the epidemic prevention and control period, and hope that we will start from the "heart" and work together to fight the epidemic.
Always protect yourself
01
What physical and psychological reactions do we have?
Some children show fear, panic, worry, anger, irritability, and temper; some children spend a lot of time every day to read information about the epidemic and repeatedly discuss it with their families; some children show less talk, negative state, change in appetite, and poor sleep; some children show decreased memory, slow reaction, difficulty in concentration, and low efficiency... Long-term negative information has caused emotional fluctuations in some children, and their physical and mental health has been affected to varying degrees. Therefore, during the epidemic, we must pay attention to both physical health and mental health.
02
How to regulate the body and psychology and do a good job in psychological prevention?
01
3 Rationally understand the epidemic, scientifically prevent and control
At present, Yuncheng epidemic prevention and control is in a critical period. For various information related to the epidemic, everyone should obtain it from official channels. Scientifically understand the nature, epidemic situation, clinical manifestations and harms of the epidemic, abide by epidemic prevention and control requirements, strictly implement prevention and control measures such as "wearing a mask", "washing hands frequently", "ventilating more", "reducing going out", and "maintaining a one-meter distance" to establish confidence in scientifically preventing and controlling the epidemic, and do not believe in rumors or spread rumors.
02
Accept self-emotions and adjust themselves in time
The persistent pressure of the epidemic may cause us to have negative emotions such as anxiety and panic. When we develop these negative emotions, we must accept our emotions and realize from the heart that it is a normal psychological phenomenon to develop such emotions. Everyone may have this emotion when facing this situation. We can relieve our emotions through various scientific methods such as listening to music and exercise.
(1) Respiration and relaxation method
Inhale: deep, slowly, take a deep breath until you can't in, hold it;
Exhale: slowly, gently exhale, exhale, exhale;
Then, repeat the steps above 3 to 5 times, inhale, exhale~
(2) Imagine relaxation method
3 Then, repeat the above steps 3 to 5 times, inhale, exhale~
(2) Imagine relaxation method
3 Choose a quiet room, lie flat on the bed or sit on the sofa; close your eyes and imagine a familiar and pleasant scenery. If it is a garden, find the location of the flower bed and woods, look at their colors and shapes, and try to observe it accurately; at this time, open your imagination and imagine that you come to a beach, lying by the sea, the surroundings are calm and the waves are endless, making you feel relaxed and happy, and your heart is filled with quietness and peace; as the scenery becomes clearer and clearer, fantasize that you are becoming softer and softer, and leave the place you are lying down and blend into the environment. The sunshine and the breeze blow on you.You have become part of the scenery, there is nothing to do, no pressure, only tranquility and ease; stay in this state for a while, then imagine yourself slowly lying back to the beach; lying for a while, surrounded by blue sky, white clouds, blue beaches, and then be prepared, open your eyes and return to reality.
03
33Reasonable planning, enrich life and study
(1) Regular work and rest, strengthen exercise
Good work and rest habits can improve our sense of control over life, which is very important for alleviating anxiety. At the same time, adequate sleep is also essential to improve one's immunity and will also bring comfort and pleasure to the mind. Therefore, during the home control period, we need to have three meals at regular intervals, perform about 30 minutes of indoor aerobic exercise every day, and have a regular sleep of at least 10 hours a day. A reasonable diet, good sleep, regular routine and exercise can not only improve the body's immunity, but also help relieve negative emotions and maintain a good mental health.
(2) Allocate time reasonably and arrange learning
①Exclude interference
exclude things that interfere with our learning. For example, mobile phones and TVs. After studying for a while, you can browse your phone for a while, and when you browse your phone, you can't stop. This is the most common bad state for students studying at home. It is recommended that students formulate a strict study schedule and implement it carefully. If they perform well, they can only be rewarded for playing on their phones for ten minutes or watching TV for a while.
② Actively manage time
"Tomato Time Management Method" is a tip for time management. Use a timer to count, and focus on one study during this period. After the time arrives, take a short break (about five minutes), and then turn on the study time repeatedly. You can take a longer rest every 4 tomato times. At first, you can set the study time to 25 minutes, and do nothing unrelated to learning during the period until the timer rings. If the current learning task is not completed, take a regular break; then, enter the next tomato time. After a period of training, the tomato time can be adjusted appropriately.
③Supervision of relatives and friends
High-family supervision is an effective method to help us complete tasks. Make an appointment with your friends to complete the learning tasks of Pomodoro Time together, supervise each other, encourage each other, and make progress together. You can also invite parents to supervise themselves and agree on certain reward and punishment measures with their parents to increase the chances of parent-child communication.
(3) Cultivate interests and hobbies and make life richer
After the learning task is over, we can do what we like, such as taekwondo, singing, playing piano, practicing calligraphy, drawing, playing chess, listening to music, etc.
(4) Actively communicate and participate in housework
communicate more with parents to relieve negative emotions; take the initiative to do housework within your ability, such as cleaning, tidying up your room, washing and cooking, which not only exercises yourself, but also diverts our attention, keeps us away from negative emotions, and faces home life with a better attitude.
04
seek help in time
Home life may cause us to have negative emotions such as anxiety and panic. If you find that your bad emotions have affected your normal life and sleep, you should communicate with your family, class teachers, subject teachers, and school mental health teachers in a timely manner.
