In the face of the increasingly severe epidemic, everyone's psychological pressure is unprecedented, whether it is patients, doctors, volunteers rushing to the front line or ordinary residents waiting anxiously at home.
During this time, many visitors asked for help online, saying that they had symptoms of headache and cough, and were afraid of being infected, so they were afraid to go to the hospital for examination. My appetite has dropped. I've been thinking about the places I've been, the things I've done and the people I've met. The more I think about it, the more confused I am.
Some visitors have become a little obsessive-compulsive: nervous, constantly brushing their mobile phones, washing their hands all day, or feeling that viruses are everywhere.
In fact, this is our body calling the police: your mind is overloaded! Anxiety and fear are inevitable in the special period when the epidemic is serious. But if it affects normal life and mood, it is excessive anxiety.
Recently, the National Health Commission suggested that you can learn some scientific methods to relieve stress, such as abdominal breathing and mindfulness meditation. Introduce the social and psychological services of the epidemic prevention and control center through the network platform at the press conference. If it is cognitive pressure, it is necessary to reduce the repeated brushing of mobile phones and only pay attention to negative news.
In order to actively cope with the epidemic pressure and resist the virus, Weibo, the official of People's Daily, also pointed out: "Emotional state is closely related to immunity, and stable emotions are a strong barrier against the virus."
So, how to stabilize your emotions and care for your physical and mental health under the epidemic situation? Here are some simple, practical and easy-to-operate tips for your reference.
Try meditation, mindfulness and awareness of all your emotions.
The word "emotion" comes from Latin, which means "moved". Emotions that cannot flow are terrible, lifeless and lifeless.
There is nothing wrong with emotion itself, it is helping us to decompress. Undeniably, appropriate negative emotions such as anxiety and fear do help us to improve our vigilance against the epidemic, and we don't have to suppress its existence. Besides, there are so many negative messages now that it is normal to have negative emotions.
However, negative emotional overload needs attention. Therefore, we don't judge all our emotions, whether they are love and joy or fear and anger, which are beneficial to our health. All we need to do is listen to it, accept it and take care of it.
Practice has proved that meditation and mindfulness are scientific and effective in regulating emotions and releasing stress.
Actually, meditation is not difficult. In layman's terms, it is to let the brain think nothing and enter a state of empty brain. Mindfulness is to correctly name the emotions you have experienced, make clear what caused them, and then choose a healthy and balanced coping style to calm them down. Mindfulness can usually be accompanied by meditation.
Many beginners find it difficult to calm down when practicing meditation and mindfulness for the first time, and they are easily distracted. This situation is normal. Don't judge yourself and don't worry. Pull your thoughts back and continue.
Besides, you can also use soft and calm music to help you practice. Try to take a deep breath, close your eyes, concentrate on breathing, inhale slowly and exhale slowly. Abdominal breathing can help you calm down quickly, relieve stress and eliminate anxiety and tension.
Learn to communicate correctly and effectively.
At present, it is easy for a family to quarrel in a room of tens of square meters, but it is also a good time to communicate.
We can spit out what we don't usually have time or chance to say. In the process of communication, we should not only pay attention to our own emotions, but also pay attention to the people around us. Most importantly, don't let other people's emotions affect or engulf you.
Although it is difficult, I suggest you try to express your feelings with your family, especially to express more encouragement and support.
Say "Come on" to a child who is under great learning pressure and encourage him; It is not easy to say "hard" to a hard-working husband and sympathize with him; Say "thank you, what can I do for you?" Whether you can help or not is enough to make her feel hot.
No matter when and where, the support and trust of family members are our warmth and comfort.
Try using an emotional awareness diary.
Can't go out at home, many people are prone to depression and anxiety. At this time, you can try to use emotional perception diary. You may be a little strange to this. Here, I will provide you with a simple and universal template:
Event:
Feelings (including physical feelings and emotions):
Consciousness (discovered belief system, thinking, energy state):
Self-affirmation:
Forgiveness:
New behaviors and decisions:
Statement:
Gratitude:
Let me give you an example of myself.
Event: My husband went to play games again and didn't go to bed until 12 at night.
Feeling: I feel that my chest is blocked, my breathing becomes heavier, I am very angry, and I don't want to talk.
Consciousness: I don't think my husband should go upstairs to play games without looking after the children. Although it is a special time, it is boring at home, but you can read books, watch movies and play with your children! This shows that he doesn't care about children at all, doesn't want to make progress, and doesn't care about this family. I feel very angry and disappointed. I don't want to talk to him, so I just hide in my bedroom and don't talk to him.
Self-affirmation: I did it for the good of my child and for his future. I care about this family.
Forgive: forgive me for hurting my body with anger again and avoid communicating with my husband by avoiding it; Forgive me for not expressing my true thoughts correctly and effectively.
New behavior and decision: I understood his idea of playing games to kill boredom and accepted his behavior. When I feel bored, I will brush my mobile phone and follow the drama, which is essentially no different from playing games.
Disclaimer: I understand my husband's behavior and my expectations of him. I care about him.
Gratitude: I am grateful that I am aware of my inner emotional ups and downs in time, and I have not lost my temper and caused more serious consequences; Husband is grateful to accompany his children to play with high quality for a long time before going to bed; Thankfully, we avoided a war at home together.
Keep a regular life
Recently, many jokes have been circulated on the Internet. For example, after the epidemic has passed, many gay men will understand why women get postpartum depression. Some netizens teased: After eating and sleeping, I finally lived a life like a pig, only to find that pigs are actually not easy.
Many people's anxiety stems from constantly brushing their mobile phones all day, especially paying attention to those negative information, which is particularly prone to "alternative trauma". At this time, keeping a regular routine and paying more attention to your present life will help to relieve anxiety and depression.
Ensure adequate sleep; Moderate exercise, such as doing yoga and Tai Chi; Listening to music, such as classical music and light music; Reading more books can not only divert attention, but also increase knowledge.
You can also do things that you are interested in but have no time to do, such as writing calligraphy and playing the long-lost guitar. When people are doing what they are interested in, it is easy to fall into a state of ecstasy.
Besides, you can have tea, chat and play cards with your family and play games with your children. The laughter of a family can relieve depression and anxiety. Or cleaning the room, leaving a clean and tidy environment, can also divert our attention and help us think more rationally; You can also cook good food with your family. A delicious meal can be pleasing to the eye and satisfy the appetite. Moreover, taking probiotics and carbohydrates in moderation can help drive away depression.
At the beginning of the new year, although you can't leave home, you can think about a bright future and take this opportunity to plan your goals for this year. When thinking about the future, you might as well describe it carefully. We all know that now is not the future, and everything will be fine.
If the above methods still don't work, remember to seek professional help in time: they will help you calm down and restore your psychological balance.
Don't blame yourself, don't worry, sharpen your knife and don't miss the woodcutter. To relax now is to go further in the future. In this special period, use the rare leisure time to spend more time with yourself and your family. At this moment, it is the luckiest thing for a family to stay together safely and healthily.
Although we are in darkness at the moment, we will finally usher in the dawn. There is no insurmountable winter, and there will be no spring. Let's look forward to meeting again in the warm spring days in bloom.