How to adjust your mental state during the epidemic
2022-06-08
The new crown epidemic has lasted for more than two years. During the epidemic, the constant updates of news from all over the world made us anxious and nervous. But when I am at home, I can't help but read the news related to the epidemic again and again. Some friends even feel itchy throat, chest tightness, headache, and a little cough during the process of brushing. Anyway, the whole person is not very good, and I suspect Whether you have been recruited, can't help but be anxious, restless, suspicious, etc., or even can't sleep, this may be a common psychological stress response in the epidemic.
1. Common psychological stress reactions during the epidemic
In the face of the epidemic, do you have the following symptoms:
(1) Anxiety : Emotional irritability, irritability, easy to lose temper; fear of being infected. I even lost sleep because of it.
(2) Depression : Depressed mood, particularly prone to crying, and lack of interest in other things in life.
(3) Forced : Repeatedly washing hands and cleaning household items; compulsively paying attention to epidemic information and constantly updating the news.
(4) Hypochondriasis : Any symptoms similar to the "Self-diagnosed" as new coronary pneumonia, even if the test results are normal, I don't believe it.
Don’t worry too much about the stress response during these epidemics. You must face up to these psychological states, accept these psychological changes, and at the same time tell yourself that it’s okay, the epidemic will soon pass smoothly. I can quickly get rid of anxiety, no more fear, sleep well, be happy, and have a normal work life as before.
Second, in the face of the psychological discomfort caused by the epidemic, what should we do? How to eliminate the negative emotions caused by the epidemic and reduce anxiety?
Here, we introduce 4 common and easy-to-learn psychological counseling methods:
1. Positive association idea
Taking the initiative to enter the state of meditation, let the consciousness escape the epidemic, and think of some positive and relaxing scenes will help improve our psychological state and reduce anxiety.
2. Relaxation training
Relaxation exercises are actually a process of gradually tensing and relaxing the muscles of the mind and body, and learning how to keep the feeling of relaxation and get out of the epidemic.
3. Mindful walking
Even when walking in a small space at home, it is necessary to fully mobilize the sensory perception. Build an emotional connection to yourself and the things around you. It can help us pull our attention back from the epidemic to the present moment, relax our anxiety and enjoy life at the moment.
4. Writing a gratitude and growth diary
by writing a journal. Forget the epidemic for a while, and recall your successful experiences in overcoming difficulties and coping with stress. It can improve your confidence in coping with anxiety and stress, and regain a sense of control over your life.
3. Methods of self-regulation during the epidemic
Emotions are your own, but they will infect more people. Only by adjusting your emotions to the best state can you infect more people better. You can control your own emotions. Next, I will introduce 4 ways to self-regulate during the epidemic:
1. Self-psychological suggestion method
Carry out positive self-suggestion to yourself, I am healthy; I am happy; the virus is small, human beings are great; we must overcome the epidemic and return to normal!
2. Learn humor
Humor is a special emotional expression and a tool for people to adapt to their environment. When danger comes, everyone's emotions are tense and anxious. When a humorous little joke appears, it can not only relieve everyone's anxiety, but also relax themselves better.
3. Guaranteed sleep
During the epidemic, it is necessary to ensure adequate sleep in order to ensure good health, good physical condition, and mental state will also improve.
4. Reasonable diet
Food can boost your mood, and a delicious meal can help relieve anxiety and make you feel happier. During the epidemic, it is also necessary to ensure that three meals a day are nutritionally balanced.
Finally, I remind everyone to do a good job of self-protection and self-regulation during the epidemic. Don’t be too anxious. You can find relatives and friends to deal with it properly for counseling, and maintain hope for the future. At the same time, don’t ignore the beautiful things around us.
During the epidemic, it is still necessary to minimize going out, not gathering, and wearing masks! Let's work together to get through the epidemic safely!
1. Common psychological stress reactions during the epidemic
In the face of the epidemic, do you have the following symptoms:
(1) Anxiety : Emotional irritability, irritability, easy to lose temper; fear of being infected. I even lost sleep because of it.
(2) Depression : Depressed mood, particularly prone to crying, and lack of interest in other things in life.
(3) Forced : Repeatedly washing hands and cleaning household items; compulsively paying attention to epidemic information and constantly updating the news.
(4) Hypochondriasis : Any symptoms similar to the "Self-diagnosed" as new coronary pneumonia, even if the test results are normal, I don't believe it.
Don’t worry too much about the stress response during these epidemics. You must face up to these psychological states, accept these psychological changes, and at the same time tell yourself that it’s okay, the epidemic will soon pass smoothly. I can quickly get rid of anxiety, no more fear, sleep well, be happy, and have a normal work life as before.
Second, in the face of the psychological discomfort caused by the epidemic, what should we do? How to eliminate the negative emotions caused by the epidemic and reduce anxiety?
Here, we introduce 4 common and easy-to-learn psychological counseling methods:
1. Positive association idea
Taking the initiative to enter the state of meditation, let the consciousness escape the epidemic, and think of some positive and relaxing scenes will help improve our psychological state and reduce anxiety.
2. Relaxation training
Relaxation exercises are actually a process of gradually tensing and relaxing the muscles of the mind and body, and learning how to keep the feeling of relaxation and get out of the epidemic.
3. Mindful walking
Even when walking in a small space at home, it is necessary to fully mobilize the sensory perception. Build an emotional connection to yourself and the things around you. It can help us pull our attention back from the epidemic to the present moment, relax our anxiety and enjoy life at the moment.
4. Writing a gratitude and growth diary
by writing a journal. Forget the epidemic for a while, and recall your successful experiences in overcoming difficulties and coping with stress. It can improve your confidence in coping with anxiety and stress, and regain a sense of control over your life.
3. Methods of self-regulation during the epidemic
Emotions are your own, but they will infect more people. Only by adjusting your emotions to the best state can you infect more people better. You can control your own emotions. Next, I will introduce 4 ways to self-regulate during the epidemic:
1. Self-psychological suggestion method
Carry out positive self-suggestion to yourself, I am healthy; I am happy; the virus is small, human beings are great; we must overcome the epidemic and return to normal!
2. Learn humor
Humor is a special emotional expression and a tool for people to adapt to their environment. When danger comes, everyone's emotions are tense and anxious. When a humorous little joke appears, it can not only relieve everyone's anxiety, but also relax themselves better.
3. Guaranteed sleep
During the epidemic, it is necessary to ensure adequate sleep in order to ensure good health, good physical condition, and mental state will also improve.
4. Reasonable diet
Food can boost your mood, and a delicious meal can help relieve anxiety and make you feel happier. During the epidemic, it is also necessary to ensure that three meals a day are nutritionally balanced.
Finally, I remind everyone to do a good job of self-protection and self-regulation during the epidemic. Don’t be too anxious. You can find relatives and friends to deal with it properly for counseling, and maintain hope for the future. At the same time, don’t ignore the beautiful things around us.
During the epidemic, it is still necessary to minimize going out, not gathering, and wearing masks! Let's work together to get through the epidemic safely!
