Friends, I am Zhou Zhiling, psychological consultant of Gansu Provincial Women's Federation , national second-level psychological counselor , and president of Gansu Provincial Women and Children Psychological Counseling Association.
There is warmth in the depths of the years, and spring comes at the end of cold winter. Dear friends, unintentionally, we have been fighting the new coronavirus for three years. In the past three years, we have adhered to the epidemic prevention and control policies and not caused chaos to society; in the past three years, we have actively taken personal protection to protect individual health; in the past three years, we have worked together to fight the epidemic, suspending our hasty pace many times, all in order to protect our common living home.
At present, many people around us are experiencing cold symptoms such as fever and cough, or we ourselves are experiencing symptoms of physical discomfort. In the post-epidemic era, the virus is like an enemy lying in wait under the sun, launching attacks from time to time; but it is not scary because it is under the "sunlight". In this special era, what affects us is not that it has not left, but the confusion, helplessness, anxiety and melancholy deep in our hearts. A philosopher once said that disasters sometimes come not only from the outside world, but also from our hearts. What is more terrifying than the virus is the breakdown of our psychological defenses. Life will inevitably have surprises. At this time, the most important thing to do is to stabilize your mood and face it calmly. I observed that those personality types who are usually particularly afraid of getting sick and are particularly anxious and nervous tend to become yang in the first batch. But those who are usually carefree and don't pay much attention to details are still holding on. The true impact of people's psychological subconscious on people's health may be more clearly reflected here. So in the post-epidemic era, how should we face the new coronavirus, how should we actively respond to it, and ultimately defeat the epidemic completely?
First of all, what mental health challenges do we face in the post-epidemic era?
1 The first aspect is: emotional changes
(1) fear and restlessness
(2) anxiety and suspicion
(3) depression and sadness
(4) loneliness and loneliness
(5) anger and irritability
(6) blind optimism
2 The second aspect is: Somatic reaction
(1) Decreased sleep quality
(2) Decreased or increased appetite
(3) Significant weakening of physical vitality
(4) Sluggish breathing
(5) Increased sweating
(6) Muscle tension and trembling
3 The third aspect is: behavioral changes
(1) compulsive behavior
(2) excessive concern about the epidemic
(3) changes in eating habits
(4) social withdrawal
(5) increase in interpersonal conflicts
4 Secondly, Why do we encounter psychological distress in the post-epidemic era?
1. Troubled by reality
2. Worry that you will be infected
3. Traumatic experience of the original incident
4. Lack of psychological adjustment skills
Three things to do during the epidemic
1 Stabilize your mood
Epidemic updates are updated in real time, and many people are emotionally over-stressed. From nervousness, to irritability, to anxiety. Allowing negative emotions to spread will only make things worse. In the face of sudden changes, stay awake and stabilize your emotions. Do what you have to do and make the best choice for the moment. Only in this way can we have a clear mind, walk calmly, and face ups and downs calmly.
2 Work hard
Many industries have been severely affected by the epidemic for three years. We have a profound understanding: It is not that work cannot be separated from us, but that we cannot be separated from work. You must cherish your workplace, work hard, make money to support your family, and save money for your retirement. There is no job that is not hard, and there is no job that is not unfair. Hard work is the capital for everyone to settle down and the confidence to resist risks. The epidemic will eventually pass, and the only thing we have to do is to be ourselves.
3 Exercise
The three-year epidemic has been a test of the body's immunity . It also sounded the alarm for us: health is a major matter that requires serious attention every day. The weaker the immunity, the less able it is to withstand the virus; the stronger the immunity, the more capable it is of fighting the virus. You should exercise and exercise reasonably to keep yourself healthy and energetic.In the face of disease, everyone is equal, and being the first person responsible for your own health is more important than anything else.
How to strengthen psychological protection in the post-epidemic era?
01 Don’t believe in rumors, don’t spread rumors
Don’t blindly believe in some self-media information. This information may be exaggerated or wrong. Wrong information will affect our thoughts and put us in a state of anxiety. We can pay attention to official information and eliminate doubts in time; we must believe in the power of science, strengthen our confidence in fighting the epidemic, and believe in the party and the country.
02 Live an active life and work seriously
Build a positive and strong psychology and take work and life seriously. Active living is an effective way for us to strengthen psychological protection. Maintain a normal and regular schedule and maintain the stability of life. Only in this way can we maintain positive thinking and build a strong psychology.
03 Change your thinking and adapt to the environment
We cannot change the external environment, the only thing we can change is ourselves. Take every day seriously, maintain your love for life, avoid internal friction and anxiety, go to the gym, study, enjoy food, sleep well, make life more fulfilling, break the discomfort and troubles caused by changes in the rhythm of life, and focus on yourself.
04 Be optimistic and seek support
Maintaining a stable and optimistic attitude is undoubtedly the most important thing. If you notice that you have been depressed for a long time, you should communicate with your family, friends, and teachers in a timely manner, work hard to resolve it, and seek social support. Relatives and friends can help us analyze the situation rationally and enhance our mental toughness . Mutual encouragement and support can not only alleviate loneliness, but also enhance confidence in overcoming the epidemic and enhance mutual friendship.
05 Proper exercise to relieve stress
Proper exercise is not only beneficial to our physical health, but also can regulate our emotional state. Proper physical exercise can improve the body's own immunity and is one of the effective means of prevention; at the same time, appropriate physical exercise can promote people's mental health. After physical exercise, you will feel relaxed physically and mentally. In our spare time, we can engage in physical exercise of a certain intensity, which is more conducive to relieving stress and relaxing our mood.
06 Take precautions to ensure your own safety
Strictly abide by epidemic prevention regulations and proactively implement epidemic prevention measures. You are the first person responsible for your own life safety, and effective self-protection is also essential. Wash your hands frequently, disinfect frequently, ventilate frequently, and protect yourself well, so that you are more likely to reduce the psychological burden; this is not only responsible for yourself, but also for your family and society.
07 Practice relaxation training
You can listen to music, take deep breaths, practice meditation, etc. to calm and relax yourself. A peaceful mind is not only beneficial to cardiovascular health, but also helps new crown patients recover quickly from infection. Here we introduce to you a kind of relaxation training - muscle relaxation method , which can help your limbs go from "tense to relaxed", thereby easing negative emotions.
1. Sit in a chair or lie on the bed as comfortable as possible, and then close your eyes.
2. For each muscle group on the body, first focus on tightening the muscles, carefully feel and experience the feeling of muscles relaxing from tension to relaxation. "Tighten-relax" is a cycle, tightening and relaxing the muscles of the whole body one by one in the same way.
3. The relaxation sequence can usually refer to: the arrangement of arms, trunk, legs, head, and whole body. Of course, the sequence can be adjusted according to your own needs.
Friends, there are always controllable and uncontrollable moments in life, and there are always predictable and unpredictable moments in life. 5% of life is happiness, 5% is pain, and 90% is dull. Painful people are good at turning 90% of ordinary things into pain, while happy people are good at turning 90% of ordinary things into happiness. Xueqiangguo APP pushes the article "These two sentences can untie the knot of many people's hearts" - everything will pass; everything will be fine.We have gone through ups and downs, and always believe that everything will pass, because tomorrow will be "a bright future"; we have gone through vicissitudes of life, and always believe that everything will be fine, because tomorrow we can ride the wind and waves. Starting from the heart, everything can be fine. Dark clouds cannot block the rising sun, and the epidemic cannot block the arrival of spring. We firmly believe that with united efforts and mass prevention and control, we will be able to defeat this new coronavirus epidemic! From now on, let each of us be the first person responsible for our own health and safety. On the one hand, do not say alarmist words, do not spread rumors, do not spread rumors, and do not believe rumors. On the other hand, face the current situation squarely, avoid negativity, reduce complaints, face it positively, and be optimistic. Only by cultivating your own mind can you move forward steadily.
Pay attention to psychological changes
Seek help in time
Gansu Provincial Women's Federation psychological hotline: 0931-2660670. Behind every psychological hotline, there is a sincere heart waiting for you!
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Source: Gansu Women
