Views: 0 Author: Site Editor Publish Time: 2022-03-01 Origin: Site
Since the outbreak of New Coronavirus pneumonia, a series of changes have taken place in our lives, for example, antigen rapid testing. You may or may not notice that during this period, your psychology and behavior have changed a lot: WeChat and micro-blog are constantly being struck, but not tiktok can be done with ease. Sometimes the body feels uncomfortable, but it won't last; Worried about getting sick, but afraid to go to the hospital; Covid-19, I saw an ambulance down the stairs and felt that his new district had pneumonia. Sometimes you can't control your temper at the slightest thing... You can't even eat or sleep.
In fact, the epidemic not only threatens our physical health, but also shrouds our psychology in anxiety. So, how to alleviate anxiety?
Face COVID-19 with a positive attitude: basic chapter
01 allow acceptance anxiety
Anxiety is the most common emotional response to threats. At present, anyone may have anxiety. Understand and accept your state, tell yourself that this is a normal response to the epidemic, and allow the existence of anxiety; Also understand that anxiety may last for some time, but the degree will gradually decrease. In fact, moderate anxiety can improve our alertness level and help us improve our coping ability. It is a protective response.
02 keep a regular life
Try to restore the normal life and work state and rules as much as possible, which is very key to alleviate anxiety. With the necessary protection, a rich and regular life can improve our psychological immunity and have more confidence and strength to face the changing and unknown risks.
03 family and friends support each other
Talking can alleviate anxiety to some extent. When people find that they feel similar to each other, it will also bring relief. Mutual understanding can also bring psychological support. You can also take the initiative to call your relatives and friends, wind up wechat, take the initiative to ask them about their situation, share your feelings and provide help within your ability.
04 using hobbies
Think about what interests you have now or ever had? Then take some time to do these things that can make you calm and happy. Of course, you can share them with your family.
05 moderate access to information
Understanding the changes of the epidemic can give us a sense of control to a certain extent. However, if we pay attention to the information constantly pushed by mobile phones and TV, it will not only disrupt the normal pace of life, but also bring psychological panic, because we are more likely to pay attention to negative information in anxiety. It is suggested that the time for receiving relevant information every day should be controlled within one hour as far as possible. In addition, we should use reason and wisdom to distinguish information, pay attention to authoritative information and refuse hearsay.
You can use the Internet to find some audio of meditation, light music and mindfulness training, which will help you alleviate your anxiety.
06 try past experience
Think about what you have done to help yourself through difficulties in the past? Like listening to music, reading, painting, meditation, cooking, sports... Or some ideas and beliefs? You can continue to use it.
07 self comfort and motivation
Write down sentences to comfort or inspire yourself, put them in a place that you can get at any time or store them in your mobile phone, and read or meditate from time to time.
08 reduce tobacco, alcohol and coffee
Although medical alcohol can effectively kill the virus, drinking can not resist the virus, nor can smoking. Nicotine and alcohol can make people avoid anxiety temporarily, but it's not a long-term solution after all. In addition, avoid using over-the-counter drugs.
Face COVID-19 with a positive attitude: advanced level chapter
01 respiratory regulation
When we feel nervous and anxious, our breathing becomes shallow and rapid. If we can consciously adjust our breathing rhythm and make our breathing deep, long and slow, we can help our body and mood restore calm to a certain extent. Try to focus on breathing and do deep and long abdominal breathing several times a day, which will help us reduce stress, improve mood and improve attention.
02 sensory regulation
When you find yourself anxious, you can also focus on your various senses (seeing, listening, touching, smelling and smelling) to help restore calm. For example, consciously feel the contact between the body and the ground and the chair, feel the feeling of the items in your hand, slowly drink a sip of water or eat some food and experience the sensory feeling, etc.
03 action adjustment
Exercise can improve anxiety. Even simply stretching your body, walking around the room for a few times, washing your hands, rubbing your face, humming a favorite song and so on can help.
04 cognitive regulation
Anxiety is often related to our negative thoughts. Under the epidemic, survival instinct makes us involuntarily have a lot of disastrous worries and associations. At this point, we can ask ourselves: is this idea realistic? If not, what is the realistic idea? What is the evidence for and against this idea? Is there any other possibility? If it is realistic, what impact do these ideas have on me? Does it help me solve problems or make me more afraid? If my friend thinks the same as me, what will I say to him? Through thinking about these problems, we will find that there are many unreasonable ideas. By adjusting these unreasonable ideas, the anxiety related to ideas will be reduced accordingly.
EN is a positive psychological experience, which creates a friendly atmosphere for us and brings us strength. Think about the help you have received and thank these people silently with gratitude;You can also pass on this gratitude, call your friends and family who feel you may need, give them support and help, and you can also get inner peace.
06 professional help
If your anxiety has affected your normal life, study or work, or you continue to have insomnia, don't refuse to seek professional help.
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