At present, although the virility of the Omickron virus has been reduced, infection with COVID-19 will still cause many physical discomforts to people, and will also cause some psychological distress to people, and even affect normal work and life. So, if you are unfortunately infected, how can people with positive infection do a good job in self-psychological management to better recover? The "personal recovery" guide for COVID-19 released by the World Health Organization put forward the following suggestions on how to relieve stress, anxiety, depression and insomnia:
01
Relaxation
Relaxation helps save limited energy during the recovery process, helps relieve anxiety and improve mood, and relaxation methods such as meditation, mindfulness and stress reduction therapy, mindfulness or visual guidance, bathing, aromatherapy, Tai Chi, yoga and music are all good choices. Here is another relaxation technique:
Breathe gently and ask yourself:
*What are the five things I can see?
*What are the four feelings I can feel?
*What are the three sounds I can hear?
*What are the two smells I can smell?
*What is the flavor I can taste?
Slowly think about the answer alone, each time you answer one question, spend at least 10 seconds to concentrate on thinking.
It is important to remember that your symptoms are a common problem when the COVID-19 recovery period is restored, and worries and worries often aggravate the symptoms. For example, if you focus on headache problems, you may have even more headaches.
In addition, symptoms are usually interconnected, and the aggravation of one symptom can lead to the aggravation of another. If you feel tired, your attention will be affected, which will affect your memory, which will then increase your anxiety and increase your fatigue, which can become a cycle. Therefore, improvements in one aspect should lead to improvements in the other.
02
Ensure sufficient quality sleep
Set regular sleep and wake-up time. If necessary, you can use the alarm clock to wake up;
Ensure that the environment you are in is not allowed to let you Distracted things, such as excessive light or noise;
Try to stop using electronic devices such as mobile phones and tablets one hour before bedtime;
Minimize nicotine (such as smoking), caffeine and alcohol ;
Try relaxation techniques to help fall asleep.
03
Stay social
Holding social
Holding social is important for mental health, and talking to others can help relieve stress.
04
Healthy diet, proper exercise
Healthy balanced diet, normal routine, proper exercise, divert attention, do things you are interested in, etc., can all improve mood.
"Rehabilitation Guide" also provides detailed guidance on "red flags" that require urgent attention from medical staff, management of shortness of breath, physical activities and exercise, memory and thinking, pain, return to work, etc.
When humans coexist with virus adaptively, infection will inevitably be a common phenomenon. Do a good job in psychological construction, understand the virus reasonably, and do not exaggerate the harm. Have a clear understanding and response to the most likely, most realistic and worst results after "yang"; accept anxiety, fear, depression, insomnia, etc. These are the normal reactions of normal people to abnormal events; explore their own response resources, find and use previous successful experiences in coping with difficulties; adhere to regular work and rest, healthy diet, and exercise reasonably; actively seek social support, and seek help from psychological professionals and professional institutions if necessary.These methods can inactivate psychological "virus", restore psychological stability, find a sense of control in uncertainty, and find a sense of effectiveness in action, so as to move forward with confidence.
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Shanghai City Psychological Assistance Hotline 0731-85501010
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