The epidemic prevention and control situation has become increasingly severe recently, and the pace of learning and life has been disrupted. A series of uncertainties may cause anxiety, irritability, depression and other emotions. How should we maintain a healthy mental state and actively respond to the difficulties we face? Let’s take a look at the psychological adjustment guide we have prepared for you!
To the students
1. Psychologically, try to do the best
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Respond rationally and calmly. Seeing the efforts made by society and schools for epidemic prevention and control, we realize that strengthening campus management is a win-win measure for society and ourselves, and reducing our resistance, and believe that "difficulties are only temporary and everything will always get better."
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Self-dialogue. engages in self-conversation through self-comfort, self-encouragement, self-suggestion, positive attention, etc. to increase confidence for yourself.
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Keep a normal mind. keeps up with the teacher’s teaching arrangements, keep a normal mind, and maintain a normal learning rhythm. Develop a study plan that makes you happy and rewarding, and execute it as planned.
2. Emotionally, you can adjust
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positive thinking transformation. learn to see the "value" of this experience, such as: due to epidemic prevention and control, you can clean the dormitory, bed or desk, and feel more comfortable; you have the opportunity to detect your usual life and study state, calm down and analyze your strengths and weaknesses, and find a place to improve.
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Express your emotions. Don’t suppress the depression and worries in your heart. Find a piece of paper, write it down, draw your anxiety and irritability and express it, try to give it a name, its arrival is to tell you what it wants to tell you.
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Self-care. Write down three small things that happened today that calm or happy. Write them on post-it notes and stick them in conspicuous places like bedside, desks, etc., and look at them when you feel frustrated and give yourself strength.
3. In action, you can do it
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seek interpersonal support. talk more often to classmates and roommates during breaks, chat with family members through phone and the Internet, keep in touch with trustworthy friends and teachers, and enhance emotional support through communication.
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maintain proper exercise. Take the school’s physical activities and physical education classes seriously, and insist on doing some exercises every day, such as playing ball, jumping rope, jogging, stretching, opening and closing jumping, etc., to release excess negative energy and make yourself feel relaxed.
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is what you should do. Only practical actions are the best way to divert attention. Such as organizing dormitory items, planning the next stage of a subject, reading favorite books, practicing copybooks, and reviewing wrong questions are all good choices. Regain your sense of control over life, so that your anxiety will gradually decrease.
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Seek professional help. Remember that you are never alone. If you feel that you are more anxious, irritable or even fearful, or some physical reactions are beyond your control, don’t be afraid, and don’t ignore them. You can seek support and help from your psychology teacher or class teacher.
To teachers
In order to effectively cooperate to block the further spread of the virus and prevent and control the epidemic, some teachers may be blocked in schools, and some teachers will teach students remotely through online platforms at home. Under the challenges and pressure of work tasks, teachers should pay attention to and care about their own mental health while caring about their students’ safety.
1. Scientific prevention and control, jointly fight the epidemic
The overwhelming information on mobile phones not only conveys information, but also conveys panic, keeping us in a bad emotional state. Therefore, we need to reduce the screen swipe and learn to filter information. We can reduce the way to obtain gossip, reduce the anxiety caused by uncertain information, and enhance confidence in epidemic prevention and control and self-protection by setting the time of use of the Internet and paying attention to official authoritative information.
2. Psychological self-help and care suggestions
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Correctly understand and accept
You should tell yourself, "These are normal psychological reactions under pressure", and you must correctly understand and accept the existence of these emotions. Of course, excessive anxiety and worry will hinder clear thinking at work, affect your correct judgments and choices, and will also affect your physical and mental health. Appropriate anxiety has positive significance and will prompt us to take better actions to protect ourselves. For example, if we actively wear masks and wash our hands frequently because of fear of being infected by the virus, we will actively engage in work tasks due to moderate realistic anxiety. There is no right or wrong in emotions itself, but there are differences between positive and negative, and there are also differences between moderate and excessive. Accepting moderate anxiety and worries is the first step to adjusting your emotions.
2
Learn to actively adjust
You can learn and master several main relaxation methods and techniques, actively help yourself relax and relieve stress, and grasp the harmonious state of body and mind balance. For example, commonly used relaxation methods include breathing relaxation, muscle relaxation and meditation relaxation. In addition, you can also use "psychological landing technology" to help yourself find a sense of security and stabilize your emotions. There are many specific applications and methods for psychological landing technology. Here are a few emotional comfort psychological landing technologies for everyone to use.
① Say generous and gentle words to yourself, as if you are talking to a very young child. For example: "I am a good person and am experiencing difficult moments, and I can survive it."
② Things I want to like. Think about the colors, animals, seasons, food you like.
③Think about the people you care about (such as your children) and look at their photos.
④Remember a safe place. Describe a place that you feel particularly comfortable (maybe on the beach or on the hill, or the room you like); focus on everything in that place - sound, color, shape, objects, texture, etc.
⑤ Retell a sentence. For example: "I can handle these things", "this feeling will pass".
⑥ Reward yourself safely. For example: Give yourself a dessert, a delicious dinner, and take a hot bath.
3
Establish a full interpersonal support system
Seeking social support is an effective way to help teachers relieve their emotions. Social support can come from family, friends, and people with the same experience. During the epidemic, teachers can make the following attempts.
(1) Establish connection and emotional support with family and friends
In addition to staying at home or in school to prepare lessons, you can interact with your family to gain more understanding and emotional support. You can also communicate and share and send blessings with relatives and friends who cannot meet and gather through videos.
(2) Establish a team connection and support each other with colleagues
Teachers can establish various teams with colleagues, carry out entertainment activities together, exercise moderately, and share and communicate together.
3. To yourself, be aware of
During the epidemic, leaving space alone is a kind of active self-care and a good time for self-awareness. It is recommended that everyone use the "inner iceberg" method to perceive themselves.The specific method is as follows:
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Aware of your behavior
Collection of what you have done recently, how to arrange your daily time, and what is the purpose of this arrangement.
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Aware of your emotions
What emotions do you feel when you do these things? Is it joy, excitement, joy, peace, or is it angry, helpless, sad, or grievance?
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Aware of your views
What do you think when you feel these emotions? How do you view yourself, your family, your school, and your society? Which of these views is reasonable?
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Aware of your expectations
What are your requirements for yourself and others? Can you know what others have to ask of you?
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Aware of your desires
What do you really want in your heart? What do you want yourself to be like? (such as valuable, powerful, meaningful, loved, recognized) Can your behavior, emotions, opinions, and expectations really help you achieve your desires?
Dear teachers, I hope we can "actively stay" in school in a way full of wisdom, strength and awareness, waiting for the good news to be unblocked!
4. How teachers can help students to psychological adjustment
During the epidemic, students need to obtain certain support to rebuild a sense of security. At this time, the attitude of listening, understanding and reminding becomes particularly important.
Listening: Teachers need to listen to students’ feelings, give them the opportunity to express their emotions, and have empathy, and accept students’ different feelings and ideas.
Understanding: Understand students' feelings of shock, anger, anxiety or sadness towards the epidemic; understand that these feelings are common reactions.
Reminder: reminds yourself and your students that the epidemic will always pass; take good care of yourself and cherish yourself in difficult times; if you encounter troubles or problems, you should seek help.
In addition, you can consider adjusting the school’s teaching work in the short term, such as: reducing homework volume and reducing stress; leaving enough time for students to complete homework; organizing extracurricular activities, etc. If the student is overly emotional and has abnormal behavior, the subject teacher can ask him to find help from other teachers (such as class teachers, psychology teachers, etc.).
In short, in special times, please start with me, start with small things, and take good care of yourself and the people around you. Kaiyuan Municipal Education and Sports Bureau will be with you. We look forward to us joining hands to create a positive, warm, inclusive and accepting psychological atmosphere, and overcome difficulties together!
Source: Psychological Care Manual during the Epidemic (Southwest University Press), Crisis Intervention Manual for Primary and Secondary Schools (Beijing Normal University)
Editor-in-chief: Zhao Xian
Editor: Guo Liang
Editor: Yellow River News Network Yuncheng Channel
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