How to adjust psychologically under the epidemic
The impact of the epidemic on us has destroyed the original order of life.
The normal pace of life and order of life have been changed, and freedom has been restricted.
We cannot freely enter and exit communities, schools, shopping malls.
cannot get together with friends, and the entire social network is interrupted.
People have lost their sense of security and their lives are threatened;
needs are not met;
produces various bad emotions.
What kind of stress are we facing? What are the characteristics of such stress?
(1) The pace of life is disrupted
(2) High-intensity work pressure·lack of psychological support
(3) Normal self-regulation method cannot be used
(4) I don’t know when it will end
1. Changes in psychological function
(1) Cognitive
1. Generally speaking, when the performance continues to be in excessive tension and fatigue, you may experience inattention, memory loss, slow response, low judgment and understanding ability, low self-evaluation, lack of self-confidence, hesitation and difficulty in making decisions, and always immersed in the epidemic and unable to extricate yourself.
2. Self-knowledge
① Physical and mental fatigue, emotional depression and exhaustion caused by overwork and stress;
② Slackness and war-weariness arising from various uncertainties in the face of the epidemic;
③ Worry about being infected by yourself and your family;
④ The sadness and helplessness of seeing colleagues after being infected at work, etc.;
(2) )Emotional
1.General manifestations, worry and fear are inevitable reactions. Continuing high-intensity work and losing normal balanced life makes staff more psychological pressure, and they are prone to bad emotions such as fear, tension and anxiety, grievance, depression, etc.; when facing incomprehension, discooperation, criticism, and even hostility, they are irritable and angry; sometimes they are overly sensitive, and they become impatient, lose their temper due to small things, and even impulsive behaviors.
2. Excessive worry and fear Lack of security, worry about being infected, worry about being infected, fear of being infected, fear of being afraid of being afraid of oneself, etc.
3. Its admiration may sometimes be excessively excited, affecting rest and sleep. It is a great reason to eliminate the epidemic. It is a great understanding of the epidemic, and it will also cause pessimism and disappointment.
(III) Behavioral
1. General performance The intensity and workload of work continue to increase, resulting in physical and mental fatigue, so there will be a decline in work quality and efficiency, unwilling to speak, and the initiative to interact with others.
2. Other performances Due to excessive tension, some staff may have increased alertness and a startling reaction. Overprotection may also occur, such as repeated washing of hands, disinfection over and over again, etc.
2. Changes in physiological functions
(I) Various physiological discomforts
1. Pain Due to continuous high-load work, muscle tension increases, muscle pain in different parts of the body, especially neck, shoulder, and low back pain.
2. Digestion function No appetite, reduced appetite, nausea, vomiting, etc.
3. Fatigue The feeling of fatigue is obvious due to fatigue, and a few people cannot relieve it after rest.
(II) Insomnia
1. Difficulty falling asleep Due to excessive tension, I fall asleep slowly and it is difficult to fall asleep for even hours.
2. It is easy to wake up from nightmares. Sometimes having nightmares can easily wake up, and you can't fall asleep after waking up.
(III) Autonomous nerve dysfunction
may cause dizziness, headache, dry mouth , sweating, palpitations, chest tightness , shortness of breath, dyspnea , frequent urination , urgency, menstrual disorders and other symptoms of autonomic nerve dysfunction.
How to view the current psychological state
These are "normal reactions in extraordinary situations".
Anyone who encounters this situation will have similar reactions, but the difference in degree and length of time.
How to help
Cognitive level:
Recognitive beliefs, firm beliefs, obey arrangements, do what you should do, and do what you can.High-intensity and high-load work pressure can easily cause staff to feel pessimistic, helpless, self-blame, and even slack and war-weary. The result not only brings heavy psychological pressure to individuals, but also reduces work quality and efficiency. Therefore, adjusting your mentality as soon as possible and maintaining a good working state during special periods is an important part of the staff’s psychological self-help.
2. Emotional level: Emotional regulation
1. Aware of emotions and see what’s wrong with yourself
2. Express emotions You can write a diary to record recent events and your feelings. Friends who are good at painting or love painting can also express their emotions through painting.
3. Carefree (reasonable time, place, object). You can express your inner feelings to colleagues, family members, relatives and friends and obtain psychological support.
How to achieve self-acceptance?
Mindfulness focuses on accepting and exploring the current experience.
Mindset of mindfulness instead of falling into self-evaluation and self-criticism.
EllenLanger(2000) believes that mindfulness is a flexible essence By improving our level of mindfulness, in this mental state, we actively invest in the present, pay attention to new things, and remain sensitive to the environment. See all aspects of yourself without criticism.
3. Physiological level:
Relatively deep breathing, calmness, relaxation of mind and body, mobilize natural mind and body immunity
4. Behavioral level:
You can read, watch mobile phones, watch TV, taste tea, sing, listen to sounds, etc. in a limited space, and find it suitable for you and in line with your interests. Make the environment cleaner and turn crises into life experiences and love life more.
Can exercise reduce stress?
Dr. Mazpechi, University of San Diego : Exercise can improve memory and reaction, BrownDr. BrownDr. : Exercise can effectively increase the secretion of EnsteinH (happy hormone)
Suggestion: More than twice a week "such as jogging for 30 minutes"
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