1, medium transfer and release pressure

In the face of various pressures, mobilization is a good method. The pressure is too heavy to bear, so just put it down and turn your attention to something that makes you relaxed and happy. When you adjust your mind and calm down, will you still be afraid of the immediate pressure?

2. Face the pressure with a positive attitude

In life, everyone will encounter various pressures to some extent. Pressure can be resistance or motivation, depending on how you treat it. Society is constantly progressing, and people will retreat if they don't advance in it, so it is wise to take a more positive attitude when they encounter pressure. When you really can't stand it, read books and listen to music. Let you relax slowly and face it again.

Step 3 take a proper rest

Overwork will lead to physical exhaustion and inefficiency, which will lead to excessive anxiety and tension. Proper rest can not only relieve brain fatigue, but also relax the nervous mood and relieve the pressure in the heart.

On the one hand, it comes from the outside, on the other hand, it comes from the heart.

The outside world comes from life and work. In fact, we don't have to put too much pressure on ourselves. After the epidemic has passed, we can work hard, work hard for our lives, have no regrets, try our best to be helpless, try our best to touch ourselves, and believe that we will be fine and everything will pass.

From the heart, you may not be so confident about life, and feel that life is very difficult, anxious and helpless. In fact, you don't have to put so much psychological pressure on yourself. Everyone has their own difficulties. When they feel anxious or helpless, they can watch TV, play games and read a book that they want to read for a long time, so as to relieve their anxiety by diverting their attention.

It is not easy for everyone to come to this world. We are much better than many people. Try to feel the beauty of life. Everyone's day is beautiful and unforgettable!

Where is the pressure?

Is it economical? Is it physical? Or just bored at home?

If it is economic, just calm down and think about what to do after the epidemic. Now you can make a plan, call the customer and start doing it as soon as the epidemic is over. Now you are not the only one who has nothing to do. Everyone is trapped at home.

If it is physical, pay attention to eat well, sleep well and exercise well. Only with a good attitude can you have a good figure. Needless to say, everyone knows this.

If you are just bored at home, think of the doctors and nurses who are rushing to the front line. They risked their lives. Do they have a choice to say no?

After being bored at home for half a month, everyone has anxiety, but I can read books, do my favorite crafts, chat with old friends on the phone and cook a hearty dinner for my family ... If I devote myself to one thing, I can forget the stress and anxiety.

Pressure is motivation, good luck!

1, accept the changes

Accept change. These emotional and physiological reactions in the epidemic are normal. These reactions are the survival early warning and protection mechanisms established by human beings in the process of evolution, which can urge us to be more cautious in preventing and preventing infection.

These changes will help us to mobilize our whole body's energy and face and respond to the problems and challenges brought about by the epidemic with a better attitude. It is precisely because of these changes that we can look at the epidemic situation more seriously, take various protective measures more actively, and make more and more effective preparations for epidemic prevention and control.

2. Emotion * * *

Face up to emotional changes. Under the pressure of the epidemic, people will have different emotional changes, which is inevitable and normal. We can try to recall what emotional coping methods we used when facing pressure in the past. If they are still useful, we can continue to use them.

In addition, we can:

Give vent to your emotions reasonably, such as doing some indoor sports, writing your troubles and anxiety on a piece of paper, and then tearing it up.

Seek the support of relatives and friends, and try to avoid people who only laugh at themselves, deny their worries and anxieties and criticize themselves.

Take care of yourself first. At this time, we must first relieve our emotions and meet our needs, so that we can recover faster and help others better.

3. Thinking strategy

Turn worries into positive statements. What if the epidemic is out of control? Replace it with "I'm worried that the epidemic may get out of control."

Questioning the correctness of distorted views. Try asking yourself this question: How likely is it that what you are worried about will happen? When there was an epidemic before, was it out of control? It is worth mentioning that there are more positive information than negative information in daily information during the epidemic, so we need to judge whether our concerns are reasonable according to the facts.

Replace distorted views with realistic ideas. This requires us to proceed from reality, objectively evaluate the actual situation and respond reasonably within our capabilities.

We can try to ask ourselves: Can you think of other results? If it is a good result, how do you feel? If the worst result is not 100%, what evidence can refute this result?

Through these ways of asking ourselves and answering ourselves, we can make our thinking more flexible and pragmatic, ease our emotions and better cope with stress.

4. Action strategy

Find the original rhythm of life in action. Make plans and implement them like the original pace of life to gain a sense of stability and control. In addition, we can also try physical labor and other specific jobs to relieve our anxiety, such as indoor sports and housework.

Record the schedule for a certain period of time or make relevant plans. These plans can be things you usually do and can make you feel happy. For example, doing indoor sports, reading books, watching movies and playing games. Plan 2-3 simple things for yourself every day.

Set reminders and try to complete them. Of course, it doesn't matter if you can't carry out all your plans perfectly. Because of our purpose

Where is the pressure?

Is it economical? Is it physical? Or just bored at home?

If it is economic, just calm down and think about what to do after the epidemic. Now you can make a plan, call the customer and start doing it as soon as the epidemic is over. Now you are not the only one who has nothing to do. Everyone is trapped at home.

If it is physical, pay attention to eat well, sleep well and exercise well. Only with a good attitude can you have a good figure. Needless to say, everyone knows this.

If you are just bored at home, think of the doctors and nurses who are rushing to the front line. They risked their lives. Do they have a choice to say no?

After being bored at home for half a month, everyone has anxiety, but I can read books, do my favorite crafts, chat with old friends on the phone and cook a hearty dinner for my family ... If I devote myself to one thing, I can forget the stress and anxiety.

Pressure is motivation, good luck!

Stress and anxiety come from two aspects.

On the one hand, it comes from the outside, on the other hand, it comes from the heart.

The outside world comes from life and work. In fact, we don't have to put too much pressure on ourselves. After the epidemic has passed, we can work hard, work hard for our lives, have no regrets, try our best to be helpless, try our best to touch ourselves, and believe that we will be fine and everything will pass.

From the heart, you may not be so confident about life, and feel that life is very difficult, anxious and helpless. In fact, you don't have to put so much psychological pressure on yourself. Everyone has their own difficulties. When they feel anxious or helpless, they can watch TV, play games and read a book that they want to read for a long time, so as to relieve their anxiety by diverting their attention.

It is not easy for everyone to come to this world. We are already much better than many people. We try to feel the beauty of life. Everyone's day is beautiful and unforgettable.

What should I do if I feel stressed and anxious in the face of the epidemic?

In recent years, with the rapid development of society and the acceleration of the pace of life, people of all ages and industries are under great pressure. Do you have inexplicable anxiety? The sudden epidemic has made many people more anxious, and even some symptoms and sleep problems have appeared.

If there are real problems, we must face them positively, but we must understand the relevant knowledge, know the characteristics of the virus, the way of transmission and the way to deal with it, and actively do a good job of protection. If we follow the advice of experts such as Zhong Nanshan and Li Lanjuan, there is basically no problem with protection. If you are infected, you should seek medical treatment and isolation in time. Now many people have been cured and discharged from hospital, which shows that it is not an incurable disease.

What we need to do now is protection, and what we need to do in the long run is a healthy lifestyle and improving immunity. If we have good immunity, we will have a strong ability to resist various diseases.

The prevention and control of the virus depends on medical means and social governance, but the city is closed, group activities are banned, information is opaque, and delays ... Our heartstrings are constantly being touched. So how can we prevent and control our own psychological "epidemic"?

What will happen to us under pressure?

The constant pressure of the epidemic will change our mood, physiology, thinking and behavior, and these changes are usually the manifestations of "stress". Stress refers to a coping mode when the events faced by living beings (such as this epidemic) break their balance and tolerance, or exceed their coping ability.

Because this epidemic lasts for a long time and is still developing, people are usually in a state of chronic stress. Stress state is usually divided into alert reaction period, resistance period and exhaustion period. When we are in the first two stages, although it lasts for a long time, on the whole, the changes we will have are within the normal and controllable range. The following are the changes that people will have in the first two stages of stress in this epidemic:

1

emotional response

Different people will have different emotional reactions according to their different situations (such as the distance from the epidemic area, whether someone around them is infected, whether they are infected, etc.). ) Our emotions may be more unstable, deeper, more lasting and more complicated than before.

Anxiety and fear: The data after the outbreak show that more than 50% of us will feel anxious and afraid because of the unknown spread and lethality of the virus, and we will always worry that pneumonia will come to ourselves or others, don't know when the epidemic will end, and even feel at a loss, uncertain about what we can do and difficult to relax.

Hypochondriacs: According to the data after the outbreak, about 20% people will worry that they are infected with new pneumonia. Because of the uncertainty caused by virus and epidemic situation, we will have more doubts about our own or others' health and physical health, and even doubt all kinds of examination results and doctors when we go to the hospital.

◆ Anger: We will also feel annoyed, angry and angry because the original life/work/social rhythm and plan have been disrupted, the price of cheap daily necessities has risen sharply, the information is uncertain, and patients have fled.

◆ Sadness and depression: The data after the epidemic shows that more than 10% people will feel depressed. As the epidemic continues to deteriorate, we may feel desperate for the future and feel wronged and sad that our parents have not taken protective measures, as if we can't help anyway.

◆ Guilt: Although many people are far away from the epidemic area and are not sick themselves, they may feel guilty and uneasy because of the news from the epidemic area and the fluctuation of the health status of their relatives and friends around them. They feel that they have not done enough, and they even think that they should be sick, not others. ...

◆ Volatility: When pressure and events such as epidemic stress occur, our emotions will become more volatile and more easily frightened or panicked.

Fatigue and numbness: When we are under pressure for a long time, our physical or psychological resources will be quickly consumed, thus making us lack the ability to continue to cope, and then feel numb to the pressure.

◆ "Brave": Many people will be in high spirits in the face of viruses and epidemics, and feel that they are omnipotent and impeccable. But our denial of the seriousness of the epidemic and our narcissism can't help us resist the virus and become healthier.

2

physiological reaction

Stress will not only bring us psychological troubles, but also affect our physical condition. The data after the outbreak showed that more than 20% people had a physiological reaction because of the pressure brought by the epidemic.

Abdominal pain and diarrhea: Abdominal pain and diarrhea is a physiological reaction that often appears when we face great pressure. Think back to our performance before major exams and interviews. Do we have similar experiences?

Physical pain without definite reason: Our stomach, head, shoulders, neck, back and other muscles will have pain without definite reason (such as no trauma or physiological disease) due to the influence of stress and emotion.

Physical changes such as chest tightness, sweating, chills, trembling, muscle twitching, etc. Great stress will affect our nervous system and endocrine system, and then let us experience these changes.

Changes in appetite: Under great pressure and emotions, our appetite will decrease or increase. If this diet change does not affect your health, there is no need to panic.

three

Thinking reaction

The influence of stress on our psychology is also reflected in our thinking process and content.

◆ Changes in thinking content: We will become more sensitive to various changes in ourselves or others because of doubts, and we may also have a tendency to interpret all kinds of information to the bad, exaggerate serious consequences and underestimate our ability to cope. For example, maybe we cough twice and immediately suspect that we have pneumonia.

Memory decline: Our reactions to stress and emotions will constantly occupy our brain resources and distract our attention, so our memory will become worse than before and we will forget things. "What am I going to do" may be what we often say these days.

Difficult to concentrate: For the same reason, it will become difficult for us to concentrate on what we could easily do before.

Indecision: Stress, emotion and a lot of information will consume our energy, which may make it difficult for us to make a decision on such a small matter as whether to turn on the air conditioner or not.

It's hard to say: due to the influence of stress, our functions of using brain energy to remember, make decisions and organize language have been affected. Maybe there are some things that we know very well, but it doesn't matter if we say them at this time.

four

Behavioral response

Under pressure, as our emotions, physiology and thinking change, our behavior will also change. We may become quieter than before, and it is difficult to do things like before. We may become more active and can't stop.

Avoidance behavior: We will stop going to places we might normally go to, such as hospitals, supermarkets and vegetable markets, because of the fear and fear of viruses and epidemics. Appropriate and necessary avoidance behavior can ensure our safety.

Compulsive behavior: due to stress, we will become suspicious and want more certainty, so we may have some compulsive behaviors, such as frequent and continuous hand washing, constant alcohol spray disinfection, constant inspection of mask wearing, and constant brushing of mobile phones to get the latest information.

◆ Sleep changes: Our sleep will decrease or increase with our psychological changes. For example, we will spend more time sleeping, sleep lightly, often wake up in the middle of the night, have nightmares, or wake up early the next day.

With the help of material things: In order to cope with stress, we may smoke, drink or use psychotropic prescription drugs or even drugs more frequently than before to help us alleviate or avoid painful feelings.

Interpersonal relationship changes: Due to psychological changes, we may become more impatient and have conflicts, or become more alienated when interacting with people (whether face-to-face or online), just want to be alone, refuse others' help or fail to help others.

How can we alleviate the troubles caused by these changes?

1

Accept change

The persistence of the epidemic will put us in a state of "stress", and the above changes are all manifestations of our stress. It is normal for us to have these changes in the epidemic. This shows that our bodies are preparing for stress to help us cope with it better, which does not mean that we are weak or wrong.

2

Better understand emotions.

An important aspect of accepting change is accepting our own emotional changes. Under the pressure of the epidemic, we will have emotional changes that have never been used before, which is inevitable and normal.

three

Thinking strategy

We may fall into a strange circle of thinking because of the stress and emotion brought by the epidemic. For example, we can only think of a single result for many things, and this result is often bad. We may also infinitely exaggerate the possibility of bad results and underestimate what we can do and change.

four

Action strategy

In action, we can try to find the original rhythm of life in the current chaos, make plans like the original rhythm of life, and put them into practice, so as to gain a sense of stability and control. In addition, we can also try physical labor and other specific jobs to relieve our anxiety, such as indoor sports and housework.

Summary of psychological epidemic prevention

face

It is normal for us to have the above changes in this epidemic. It is a manifestation that we can mobilize the whole body's energy to cope with these pressures when we are under pressure, and it will be alleviated with the pressure, or with our gradual adaptation to the pressure situation. If you think that your change is still within your tolerance, you can make yourself feel better in your own way, without hurting yourself or others, and without illegal and criminal acts, then there is no need to worry too much or be afraid of your change.

The sudden outbreak of the epidemic forced us to isolate ourselves in our own homes or workplaces that we failed to leave in time, making it impossible for us to act as before. In these places, many people will have to stay away from TV and mobile phones because of the bombing of information, which will pull our eyes back from the rich and complicated world to the four walls and ourselves. Gradually, we will begin to feel irritable, empty and even angry, as if everything has been forcibly changed and we can't control ourselves.

Yes, this is a state that we haven't experienced for a long time, a state of getting along with ourselves. In the past, whether living, studying or working, we always seemed to be flying, always flying, and our feet left the ground. Now, suddenly, the epidemic and the holiday collided, and we had to fall back to the ground and fall in front of ourselves-how long have we been with ourselves? Perhaps, we can take this "opportunity" to spend some time with ourselves, read books that we always wanted to read but didn't read, write letters that we always wanted to write but didn't write, do things that we always wanted to do but didn't have a chance to do, and stay in the present to find our own meaning and the meaning of life. Perhaps, what we think, think and feel at this moment will be different from when we are flying. ...

Faced with the epidemic, I feel stressed and anxious. At this critical moment and time, I feel the same as everyone else. In the face of sudden epidemic, I will obey the arrangement of the local government and be responsible for myself and my family. Stay at home, don't move outside, and always wear a mask. No contact with outsiders. Wash your hands frequently and so on. I believe that the whole country is fighting the epidemic, and doing what should be done well will definitely overcome the fortress night of the epidemic. Being honest with each other can not produce stress and anxiety, but will cause unnecessary trouble.