During the epidemic prevention and control period,
Facing the long isolation cycle, reduced income,
Children have to take online classes, etc.
Home life has also induced many citizens
Anxiety, nervousness, and irritability
In response to this, National second-level psychological counselor Li Chunyang
Give corresponding suggestions to the elderly, students and parents,
Front-line medical staff, quarantine personnel and other groups
Call for everyone to scientifically prevent the epidemic
Learn physical and mental debugging methods
Actively adjust your mindset to deal with changes brought about by the epidemic
01 The elderly people are Objectively aware of diseases and exert positive energy. "Super sickness" psychology is a common psychological problem for the elderly during the epidemic. This is directly related to the relatively closed information of the elderly and the sensible belief in rumors.
Li Chunyang recommends that the elderly understand the disease objectively, understand accurate epidemic information through official media, and do not spread or trust epidemic information from unofficial channels, so as not to cause unnecessary blind optimism or panic. If there are elderly friends around them spread false information, they should also promptly correct them and play a positive role.
At the same time, learn disease prevention and control knowledge with your family, pay attention to your family's physical and mental health, and create a good home atmosphere, such as playing chess and cards with your family, and communicate with relatives, friends through mobile phones to form a support system for mutual care and love.
If you find that you have negative emotions such as fear and anxiety, try to accept your emotions first, and then resolve them by telling your family, relaxing and training , etc.
02 Students and parents
maintain a regular life and find highlights
During the study at home, the most important thing for students to maintain normal work and rest arrangements and living order, and participate in online courses seriously, keep the learning environment clean, and learn to make full use of various online resources to improve learning efficiency.
For some students, they may experience negative emotions such as panic, anxiety, and irritability. They should communicate more with their parents to fully express their feelings and needs. "We must use electronic products reasonably, stay away from Internet addiction, and at the same time, keep up with the teaching progress, avoid knowledge gaps, review and complete homework in a timely manner, and try to ensure the quality of our learning." Li Chunyang said.
At the same time, parents should also create a good family atmosphere. When their children are studying, they should accompany their children to read and study as much as possible, strengthen communication with their children, provide positive guidance in a timely manner, help their children improve their emotions, and arrange home exercise, drawing, singing, and labor after class to help their children relieve stress.
In addition, more parent-child conflicts may occur during home use. Parents are good at discovering their children's advantages in their application development. You should know that everyone has small twists and turns in growth. If you look at it in a larger time and space, many "problems" will allow children to grow more after being guided correctly.
03 Medical staff
appropriately vent their self-worth, affirming their self-worth
Frontline medical staff are also ordinary people. Faced with severe situations and high-pressure work, they will also experience anxiety, especially in the face of the patient's aggravated sense of powerlessness and self-blame for being unable to take into account family work. If it cannot be reasonably relieved, it will even trigger a "stress reaction".
Therefore, when front-line medical staff take good physical protection while working, they should also put on a layer of "protective clothing" on their psychology. In life, avoid working for a long time, listen to some light music and during rest, do some entertainment activities, and try to ensure effective sleep time.
"When psychological pressure comes, try to divert attention in time and prevent negative emotions from spreading." Li Chunyang said, "If such thoughts are difficult to disappear, there is no need to force them to allow your negative emotions to be moderately vented, such as crying, talking to trusted friends or colleagues. At the same time, actively talk to yourself, affirm your efforts, professional ability and self-worth, and improve your sense of self-efficacy ."
Li Chunyang suggested that you encourage each other after work, or interact with your family and friends through communication tools such as WeChat to talk about your worries, get support, and adjust your mentality in time.
04 Isolated personnel
Set a target plan and focus on the current
For people quarantined at home, they should adjust themselves as soon as possible and adapt to the new environment to avoid anxiety caused by confusion and helplessness during this period. The effective way is to plan a "home plan" for themselves, such as formulating a daily life plan and arranging what they need to do every day, especially ensuring a regular diet and sleep. At the same time, set a short-term goal, such as studying something, reading a certain book, learning a certain skill, and enjoying the process.
"During home quarantine, we must pay special attention to communication with our family, the chat content should be as rich as possible, and try to avoid topics about epidemics, such as growth experience, future travel plans, emotional growth and other topics, which are good choices." Li Chunyang said.
For centralized quarantine personnel, it is important to understand real and reliable information and knowledge, pay wisely to the epidemic information, reduce the time to look at mobile phones, return to a simpler life state, achieve regular work and rest, eat healthy, and pay attention to what is going on now. If you find yourself feeling fear, self-blame, etc. during this period, it is normal to remind yourself or your family that these emotions appear, and perform appropriate relaxation exercises to minimize their impact on life.
05 Ordinary people
face it positively and embrace family
For most ordinary people, it is normal for emotional fluctuations during the epidemic. You must consciously pay attention to and be aware of your emotions, discover negative emotions early, and adjust your emotions in a scientific and suitable way, such as finding friends and family to talk about your worries and do more things you like.
can also make an agreement with your family. When you have negative emotions, your family can use a gesture to remind yourself. When you see this gesture, you should immediately stop your current actions and slowly calm down and reflect on yourself.
Learn to think about the epidemic from another perspective. For ordinary people, everyone’s lives are usually tense and busy, and this period will slow down. It is a good opportunity to accompany our family, reflect on ourselves, and have a full rest. You can also use your strengths to give full play to your positive energy during the epidemic as much as possible, such as participating in volunteer services, making small comics and videos to convey scientific epidemic prevention concepts to more people, and you will gain a more positive and confident self in the process.
Psychological tips to relieve anxiety
If we feel anxious and nervous because of insufficient interpersonal support, we can try "butterfly shot" to divert attention and increase positive experience.
"Butterfly flapping" means flapping wings like a butterfly, and it seems that we are embracing ourselves and comforting ourselves. It can promote our mental and physical recovery and enter a stable state. From the perspective of physiology , this exercise is to stimulate the body bilaterally, promote information processing , activate the parasympathetic nerve, so that we can stabilize our emotions and gain a sense of security, so as to achieve inner happiness and calmness.
Before doing this exercise, imagine the scene in your past life that made you feel happy, secure or cared for. At the same time, imagine positive words associated with this scene, and slowly enter a state of safety or calm.
First, cross your arms in front of your chest, your right hand on the left, your left hand on the right, and gently hug your shoulders on the opposite side. Then, cross your arms in front of your chest, place your right hand on your left upper arm, and place your left hand on your right upper arm, and gently pat your hands on both upper arms as if a butterfly flaps its wings gently. Then, take turns patting your arms with both hands, one round with one left and one right. During the process of
, you should pay attention to slowing down the speed, take one shot on the left and right, and slowly pat it 4 to 6 times, while quietly feeling the feeling of relaxation. If your positive state continues to increase, then close your eyes again and let yourself feel the feeling just now. As your positive feelings continue to rise, please alternately pat both sides 4 to 6 times.
Simultaneous
Dezhou Tianqu New District Party and Mass Work Department
Teach Dezhou Volunteer Volunteer Federation,
Dezhou Mental Health Service Promotion Association
Enable emergency psychological service hotline
"400-651-6768"
From now
Appoint professional psychological counselors to sit on duty html
provides professional, standardized and convenient
public welfare psychological counseling services
emergency psychological service hotline is mainly aimed at
staff who are fighting on the front line of medical care, community and service;
residents who urgently need emotional counseling and psychological support;
teenagers living in medium and high-risk areas;
other teenagers who cause bad emotions due to the epidemic.
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