"epidemic" has been held true to the "heart", starting from the "heart",
——PLAGUE PREVENTION——
The epidemic has had a great impact on the normal life of each of us. Whether it is students taking online classes at home or students in the blocked area who do not leave their homes, facing many challenges such as the disturbed pace of life and learning, the uncertain time for unblocking, the inability to see relatives and friends, and the inability to return to school, how to make psychological adjustment ? The following tips may help you.
11knowledge and accept emotions
#This may be like this#
When facing sudden changes, they usually go through four periods of psychological changes, first of which is the alert reaction period, and generate tension, anxiety, and fear. This period usually lasts for several hours. Next, you will enter the negative defense period and realize that this is the real situation, and you will feel complaining, anxiety, and even depression and insomnia. Generally lasts for 2-3 days.
Then enter the real adaptation period, accept the status quo, obey the current various controls, accept scientific intervention and treatment, and adapt to the current situation as soon as possible. Finally, we enter the recovery period. After the incident occurs, we grow from the incident, find strength, overcome difficulties, and can survive similar things in the future. This is the normal psychological reaction of human beings in special periods. They learn to recognize and accept their emotions. When emotions are recognized, their destructive power will be instantly reduced. After discovering negative emotions, you should try to face them and accept them, rationalize various emotions, shorten the first two psychological periods, transition to the latter two psychological periods as soon as possible, and face the "stay at home" calmly.
2 We can actively respond in this way
#Keep life normalization#
The so-called normalization means doing whatever you should do. Don’t make major adjustments to your daily routine because you are blocked at school. At the current stage, we cannot do nothing or be desperate. Let yourself have something to do, follow the steps, maintain a good pace of life, eat when it is time to eat, learn when it is time to learn, and entertain when it is time to entertain... Try not to deliberately change the work and rest time. Maintaining the stability of the biological clock will make us feel at ease and not panic.
#Stable mentality, do a good job in emotional management#
For most graduate students, the biggest impact of blocked management and not leaving home is the disruption of the pace of preparation. Many students may experience tension, anxiety, irritability, and anxiety, which will affect our mentality. We can use emotional management technology to help us return to a stable emotional state.
(1) Emotional Management Stop technology
is S(Stop). Stop. We can set a close button for ourselves. This button can be some sign signals, such as a "STOP" logo posted on conspicuous positions such as desks, textbooks, bedside tables, etc., reminding ourselves to stop from negative emotions. You can also stimulate the body's senses, such as pressing the tiger's mouth acupoint on your hand, or temple and other positions, or observing the current environment, seeing what color or shape of objects are there, etc., and pulling your attention back to the present.
Next is T (Take a breath), take a deep breath, we can use abdominal breathing method , focus on breathing, feel the process of air flowing into the abdominal cavity through the nostrils when inhaling, then slowly exhale with your mouth, feel the slowly falling back of the abdomen, and tell yourself, "With every breath I breathe, my body is very relaxed." Through many exercises, help yourself enhance your current physical feelings and find yourself.
After calming down, you can try the third step O (Observe), be self-aware, see what is happening, and what is telling us?
Finally, P (Proceed), that is, action, keep yourself busy, such as listening to music, exercising, finding people to chat, etc. These can help relieve the current uncomfortable feelings and get out of your emotions as soon as possible.
(2) Traffic light Anxiety conversion method
In addition to the above Stop technology, we can also use the "Traffic light anxiety conversion method" to adjust our anxiety. The core is to turn anxiety into a sense of control, and then transform it into positive actions. The specific method is as follows: Write down a thought that makes us anxious, such as: the rhythm of preparation for the exam is disrupted, resulting in the impact of learning, and worrying about affecting our performance in the next high school entrance examination.
Step 1, light up the red light: Stop and accept it. Tell yourself that it is normal to have this idea. Everyone has one or another worry, and it is not only the ones who are affected.
Step 2, light up the yellow light: Think about it and analyze it. First, describe your expectations, the more specific the better. For example: I hope not to be affected by the current epidemic closure of the school, and be able to concentrate on your own study without disturbing your will. Then, see how far your current state is from your expectations, first give us a score. If the ideal state is 10 points, see how many points your current state can have. This step can tell us the direction of adjustment and efforts. Finally, try to find the minimum actions to change the status quo, such as: Feeling a little worried and anxious at the moment affecting the concentration of learning, what is the minimum change that can be made? Make a change plan, such as: meditation 10-15 minutes a day, exercise, listening to music, etc.
Step 3, light up the green light: move it and solve it. Start acting from changing the easiest project on the schedule until you reach your ideal state. When we have a sense of control over things and can understand them, our anxiety will naturally decrease and our mood will gradually stabilize.
(3) Butterfly shooting technology
When you fall into a strong emotional vortex, and neither the above STOP technology nor the traffic light anxiety conversion method can be relieved, a simple butterfly shooting technology can help us soothe ourselves, let ourselves feel support and stabilize in the present moment. Specific method: Try crossing your arms inward, hug yourself (like a mother holding a baby), pat your arms and shoulders with comfortable strength, and repeat several times.
(4) Use self-affirmation to deal with powerlessness
Facing all uncertain factors, just like sailing on the sea without direction. This is the source of our anxiety. Because we are uncertain, we feel helpless because we are not sure. At this time, if there is a steering wheel to help control the direction, it can stabilize. The front is definitely such a steering wheel.
One of the theories behind positive affirmation is self-affirmation theory, which is to help overcome self-negation, negative and negative thoughts through positive language, and then make positive changes to life. The results of the study show that when we make positive affirmations, we can better view threatening information as more valuable. So, come with me and say to myself: "This day is full of challenges and possibilities, and I am ready to welcome it." "I believe I have the ability to deal with the subsequent blocked life and be orderly and unchaotic"; "I believe I have the ability to overcome the current difficulties and not give up being myself"...
At the same time, this kind of self-affirmation can also be to cheer myself in the mirror every day, or to affirm what I have now, such as a stable learning environment, a safe blocked place, etc. Through this positive affirmation, we can help stabilize our psychological state.
Warm reminder: When practicing, be sure to make a sound, the volume is moderate and the tone is calm. It is best to repeat 3-5 times a day.
3 Learn to seek help from outside
If you feel that you are affected by a greater impact and the above methods cannot effectively help us relieve it, it is recommended to seek professional psychological assistance in a timely manner (can be a mental health teacher in your school, or you can seek professional psychological institutions through various resources).
I wish to experience these ups and downs, the mountains and rivers can be safe, and the world can be safe. Medical staff and volunteers bravely shoulder the heavy responsibilities and move forward against the trend, gathering their tremendous strength to fight the epidemic.As ordinary people, we are not panicked in extraordinary times. We listen to the detailed advice of experts and stay at home without causing trouble, and we will definitely eliminate the epidemic.
Source: Maoming Yucai School
Editor: Zhao Xian
Editor: Guo Liang
Editor: Yellow River News Network Yuncheng Channel
Editor: Yellow River News Network Yuncheng Channel-
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