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New Coronary Pneumonia Epidemic Prevention and Control Press Conference
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Shanghai Lockdown Time It is relatively long, and many citizens will inevitably experience some emotional fluctuations such as anxiety and irritability. Do experts have any relevant suggestions for such common psychological problems? How to adjust psychologically?
Shanghai Mental Health Center expert Dr. Chen Jun introduced that the lockdown has been going on for more than a month. Citizens and friends will inevitably have some emotional problems at home. In fact, this is under long-term pressure. A common psychological reaction. Long-term stress and stress are prone to anxiety, fear, depression, or irritability.
It is understandable that these emotions appear after a long period of lockdown, but most They should be mild, short-lived, and have little impact on our lives. Most people can return to normal through their own adjustments. Only a small number of people will have problems that last for a long time, the symptoms will be more serious, and the impact on life will be more obvious. Pay attention to this part of the situation in time. The key point of identification is the duration and severity of these symptoms, and whether they can be self-adjusted. If citizens and friends find themselves trapped in these emotions and cannot extricate themselves, they should not hesitate to seek professional spiritual and psychological help nearby.
How do I adjust myself? Chen Jun here to give you 6 small suggestions:
First of all, leave the application temporarily Exciters are safe. If possible, it is recommended to temporarily leave the stressor and use the “safe house technique”, which means to arrange a private space and time for yourself, and you are safe in that small space , you can temporarily not be disturbed by the outside world, do not have to think about headaches, just do what you like to do, divert your attention, and maintain a stable state of mind.
Second, it is reasonable to avoid over-exposure of information. Now is the era of information explosion. When you are in a bad mood and then contact with a lot of complicated information, it will aggravate emotional problems. At this time, it is necessary to control the intake of information, learn to view information dialectically and scientifically, it is better to put down the mobile phone and increase some entertainment or exercise time.
Third, self and mutual motivation and affirmation are warm. When we have less and less positive energy in our hearts, we need self-affirmation very much, not only to see our own shortcomings or difficulties, but also to look at our own strengths and possible solutions objectively . At the same time, mutual encouragement and affirmative support from friends and work teams are also very important, which can allow us to see our own value, and can recharge our inner positive energy to avoid exhaustion.
Fourth, it’s important to keep in touch. Try to stay in touch with family and the outside world when possible. The long period of closure and control, especially when the front-line staff have been away from their families for a long time, will inevitably lead to the guilt of separation. Because I have to work on the front line of epidemic prevention, I cannot take care of my family, and I am worried about the safety of my family, so I am prone to guilt and self-blame. At this time, we need to keep in touch with our families even more so that we can reassure our family and ourselves at the same time.
Fifth, there is power in keeping yourself busy. Try to maintain a healthy and regular lifestyle, go to bed early and wake up early to keep yourself busy. Reasonable arrangement of time, not only study and work time, but also relaxation and entertainment time, cultivating hobbies and hobbies, appropriate exercise and relaxation training can help relieve anxiety.
Finally, conviction and confidence are a must. Eliminating sources of stress is the best way to do it, but human abilities are limited and easily influenced by objective circumstances, so beliefs become very important. Facing it positively and optimistically is undoubtedly the best way to reduce stress. At this moment, faith is more important than gold!
Original manuscript of Xinmin Evening News
Reporter: Zuo Yan
Editor: Li Zheng