During the epidemic at home, people are prone to anxiety and depression after various uncertainties and disruption of their daily work and life rules. Various psychological problems bring chain reactions such as physical discomfort and poor sleep. Let’s see how psychologists can help you.
Shao Chunhong, Chief Physician of Huashan Hospital of Fudan University, suggested that everyone should connect with their own support system and recommend trying the “Five Senses Emotional Stabilization Method”. She suggested that everyone pay attention to the positive factors of anxiety first, because anxiety is the stress system of the brain at work, but don’t be too anxious. Excessive anxiety stems from a weakened sense of control over the surrounding environment. Get in touch with positive energy information and connect more with your own support system; on the other hand, you can also try the “Five Senses Emotional Stabilization Method” and breathing relaxation techniques. The five senses are the five senses, what do the eyes see? What do the ears hear? What does the nose smell? What does the mouth taste? What does the body touch? Focus on the present moment, feel it carefully, and let the parasympathetic nerves get excited to relax your emotions.
Zhang Jingjing, deputy chief physician of Ruijin Hospital Affiliated to Shanghai Jiaotong University, believes that by mastering the three major regulatory mechanisms, sleep quality can be saved. The three regulatory mechanisms that affect sleep are the homeostatic mechanism, the biological clock mechanism, and the wakefulness system. The first constant mechanism is that the longer you stay awake, the more you want to sleep. Therefore, people with sleep problems cannot drink coffee or tea at night. The second biological clock mechanism, the most important thing to protect the biological clock is to fix the wake-up time and the fixed bedtime. If there is a problem with the biological clock, it is recommended to move the wake-up time forward by one hour every day. After a week, move forward another hour until a reasonable wake-up time. It is recommended to take a nap on the sofa for 15 to 30 minutes. The third mechanism of sleep regulation is the wake-up system. It is recommended that you do not do strenuous exercise before going to bed, do not work for about an hour before going to bed, try to relax as much as possible, and do not watch dramas; eat moderate amounts of food at night, etc.
The above countermeasures and measures to improve psychological problems are not difficult to grasp, professional and practical, everyone may wish to try.
（Pan Jiayi）