The epidemic seems to have pressed the "slow button" for our lives, working from home, closing dine-in, and preventing the epidemic for all... The familiar rhythm of life has been disrupted. Faced with unknown life and challenges, everyone will inevitably have some emo emotions.
In addition to taking personal protection, we also look forward to being healed in our hearts.
In order to help everyone resolve psychological anxiety during the epidemic, vent their worries, and listen to their inner voices, we have prepared a "Self-Help Manual for Epidemic Anxiety" . Come and check it out!
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Correctly know your anxiety and look for an outlet for venting.
Anxiety is the basic emotional reaction of human beings when encountering crises. In the face of some non-daily and destructive crisis events, it is our instinct to feel anxious and fearful; while people with high emotional sensitivity are more likely to be troubled by anxiety.
However, when we let our anxiety accumulate and we don’t find the right way to resolve it, it is like a big burden that is heavier and heavier every day, ultimately pushing us out of breath.
The first step to resolve anxiety is to establish a correct understanding: Anxiety is not a disaster, but a normal reaction under self-protection mechanism . Excessive resistance to the existence of anxiety is essentially a strong self-negation. Not only can we not help us get out of our anxiety quickly, but we will also be troubled by more negative emotions.
When you feel strong anxiety and worry, you might as well admit it to yourself first: "I am indeed a little anxious now, but this emotion is temporary and can be resolved." Then, we can find a piece of paper, record our current feelings in detail, and give an appropriate outlet for anxiety.
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Adjust the information source and increase the sense of self-efficacy of . There are two main factors that arise stress emotions such as
Anxiety: personal psychological quality and external stimulation (i.e. information source). When we pay too much attention to external information and receive negative information for a long time, it is like living in an environment full of negative information sources, which is very easy to collapse. . When personal psychological quality cannot be improved in the short term, we can start by actively blocking negative information and effectively reduce the "negative event concentration" in cognition.
For example, reduce subscriptions to information publishing media and only focus on daily text messages; increase the time for daily entertainment activities, watch TV series, play games, and read novels, so that the brain can be nourished by positive emotional feedback; At the same time, we can also take the initiative to learn more relevant scientific content, increase our sense of self-efficacy, and enhance our resistance to false content such as rumors.
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Focus on the present and establish a sense of self-control.
Uncertainty is also a major factor in causing anxiety. This is because external uncertainty interferes with our ability to plan for the future. Often, the brain makes decisions for the future based on our past experience.
When new events beyond past experience occur, the brain will find it difficult to rely on old experience to direct new decisions. And when we constantly realize uncertainty and lack basic predictions for future development, our subconscious will be in a fight or flight mode, which is very easy to feel anxious.
For this, we can gradually establish a sense of control by assigning "homework" to ourselves. For example: do 5 sets of hip muscle shaping training every day, read for 30 minutes a day, try to make 3 new dishes a week, etc. These "homework" should be closely related to personal hobbies, so that when executed, we can focus, devote ourselves, and fully feel every minute and every second of the moment.
allows us to switch our attention from an uncertain future to a certain present, and we will gain a sense of security and strength, and we will not be more impatient and anxious.
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attach importance to body signals and cultivate exercise habits.
When we are deeply anxious, we are prone to: poor breathing, muscle tension, insomnia and dreaming. These are not only early warning signals given to us by the body, but also a breakthrough point for our "reverse operation" - comprehensively improving physical fitness through three aspects: adjusting breathing rhythm, increasing exercise, and improving the biological clock, effectively alleviating anxiety.
Anxiety is also related to our cognitive and emotional states, but also to our physiological nervous system. Proper exercise can release neurotransmitters that may relieve anxiety. A good work and rest can also relieve anxiety by improving metabolism and maintaining a sense of balance between the mind and the body.
In addition to breathing regulation, muscle massage and common indoor and outdoor exercise methods, meditation is also a very helpful exercise to relieve anxiety. Open the app or meditation video, relax your body in the soft music, follow the instructions to gradually abandon the critical voices in your mind, and focus on one breath. 5-10 minutes of meditation every day takes not much time, but it can help us be aware and accept, relax our body and mind, and return to peace.
Exercise to improve anxiety is actually different from the type. The key points are appropriate and moderate, and at the same time form regularity. In addition, exercise can not only relieve tension at the physiological level, but also promote our sense of self-fulfilment: After a sports goal is achieved, we will have a more positive evaluation of ourselves, which is also conducive to regulating our psychological level. It can be said that we can win multiple goals in one fell swoop.
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Reexamine the situation and build positive experience.
In the face of setbacks, simple self-comfort is often not enough. We need to face and actively solve the problem, and strive to "interpret" the current negative situation as positive.
For example, your cash flow is not sufficient, and you don’t want any job changes in the short term. Your company has a decrease in revenue and faces the possibility of significant layoffs in the future. When this matter makes you anxious about "bad head", you might as well try the following 3 ways to reexamine your own situation:
a. Face the problem and find out the deeper factors of anxiety: Am I anxious about not finding a job after being laid off, or is it just a job change? If it is the latter, can I make sufficient psychological preparations to accept unexpected changes in my career?
b. Internalize the role model and list the plan: If it is xxx I admire, what will he do when facing this? What setbacks have he encountered and how did he solve them? Can I find a way to learn from it?
c. Reject cognitive avoidance and establish a growth mindset: Why am I worried that I can’t find a job after being laid off? What competitiveness do I lack in the workplace? Are these competitiveness born? What methods can I learn?
believes that through the above 3 steps, we will have a clearer judgment on the situation we are in, and it is easier to make positive decisions and say goodbye to anxiety through practical actions.
Finally, I would like to give you a mantra:
Anxiety is not a monster, maybe it is a gift;
If you want to overcome anxiety, you need to adopt technology:
The first allows anxiety to appear, Negative emotions need to be exported:
Secondly, look at negative information less, make more high-quality friends;
Thirdly, focus on the present, don’t let the sense of uncertainty abduct;
also pay attention to exercise, short meditation time is very effective;
Finally, face the predicament and remember 3 methods!
Life is bright, everything is lovely, you are worth it ~ There are no difficulties that cannot be overcome. As promised, not only spring is coming, but also peace and health are also us.
