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Experts in this article: Fu Lu, Master of Neurophysiology, Sun Yat-Sen University, Deputy Secretary General of Shanghai Neuroscience Society
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Review of this article:XuTianle, Distinguished Professor, Shanghai Jiaotong University Affiliated Medical College;Zhu Jingning, Professor of Nanjing University span>
“If you sneeze suddenly, do a nucleic acid test to see if it’s negative…”< /p>
earlySummer, the anti-epidemic at home disrupted the rhythm of daily life . Every day is eitherqueuingto do nucleic acid, or on the way to do nucleic acid.
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< p>In addition to daily nucleic acid work, there are also home office and home online classes that are in full bloom.
At first everyone felt fresh, but timeIt’s been a long time,activity space has become smaller, many people will inevitably appearirritable, anxiety mood, become emo.
I have been at home for a long time, Why do emo emotions occur? How to alleviate it? In addition, do you want to know why it is “addictive” to do nucleic acid every day?
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Let’s talk about home epidemic prevention today.
Why emo after staying at home for a long time?
Emotion refers to a person’s subjective reflection or attitude experience of whether objective things meet their needs. If it can be satisfied, it will produce positive emotions (such as pleasure, happiness, satisfaction, etc.); if it cannot be satisfied, it will produce negative emotions (such as anxiety, anger, fear, etc.). What we often say “I emo” refers to negative emotions.
For example, during the lockdown at home, in order to protect ourselves from being infected, we Normal social, entertainment, travel and other needs have become unsatisfactory, and living materials have also been affected. Therefore, we often feel uncomfortable. In addition, the number of infected people continues to rise every day, and the unblocking is still in the future. How to repay mortgages and wages The normal distribution, facing the pressure of life and economic pressure, and the fear of the new crown virus, have made everyone accumulate a lot of negative emotions. This is actually a normal emotional reaction.
2021 Lancet Publishing: Affected by COVID-19 -19 Severely affected, anxiety disorders increased by 26% globally in 2020.
Why do I become addicted to nucleic acid?
Speaking of this, friends who are quarantined at home may ask, is nucleic acid addictive every day?
The so-called addiction is actually a loss of control of the reward system. Gambling, shopaholics, drug addiction, etc. can make the reward system out of control, leading to addiction. Addiction is generally because people experience high pleasure by doing it.
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Although nucleic acid testing is performed every day, it does not make everyone feel happy. Therefore, testing daily Nucleic acid is not addictive.
If someone says “nucleic acid test every day, when the test is unexpected, I feel that something is missing”, this should be YesA habit is formed, not an addiction.
How to relieve emo mood?
Change perceptions, trust science
< p>Emotions are abilities or instincts, good or bad. Even fear has a necessity. For example, when a mouse sees a cat, it will be afraid, so it will speed up to avoid predators. Humans are also afraid of danger and disease, so appropriate fear is an instinct of the human body to protect itself, but excessive fear can cause mental disorders such as anxiety disorders.
Scientific methods can eliminate fear, so as to achieve the extinction of fear memory, the extinction of fear memory is a healthy emotion Assure. In general, most people can self-adjust to eliminate fear memory.
Therefore, we need to understand and accept and allow ourselves to have such emotions, and vent them in a moderate way. Learn about epidemic prevention information through official channels, so as not to believe or spread rumors. At the same time, during the period of staying at home during the epidemic, the previous needs and goals may not be suitable for the current life. You should adjust your goals appropriately, lower your expectations, and easily meet your own needs and create a sense of joy.
Be the master of your emotions
For example, breathing relaxation method and “meditation method” can maintain emotional stability. You can also use exercise, music, etc. to divert attention and increase positive experience.
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Therefore, we say that exercise is the best “brain pill” to strengthen exercise Can produce brain-derived neurotrophic factor and increase synaptic plasticity and promote neurogenesis. In 2000, a Duke University research team confirmed that exercise is better than antidepressant medication (sertraline) in curing depression.
So how much exercise is most appropriate? It is recommended that no matter what kind of exercise you choose, you must choose moderate-intensity aerobic exercise that suits your heart rate, 3-5 times a week, 15-30 minutes each time.
The exercise is divided into three types: (The general formula for calculating your maximum heart rate is 220 minus your age.)
55%-65% of max HR for low intensity exercise;max 65%-75% of heart rate is moderate exercise; 75%-90% of maximum heart rate is high intensity exercise.
The World Health Organization and the US Centers for Disease Control and Prevention recommend physical activity standards: 30 minutes of moderate-intensity physical activity at least 5 days a week. aerobic exercise.
Pictures provided by Professor Sun Biao and Xu Kai of Nanjing Institute of Physical Education
Studies have shown that moderate-to-high-intensity exercise has a better protective effect on the brain than low-intensity exercise, and the recent popularity of high-intensity interval training ( HIIT) may be more helpful in raising brain-derived neurotrophic factor levels.
If these methods still don’t ease your emo , seek help from a professional psychiatrist in time.
Start now
Don’t let negativity beat you
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