How to maintain mental health in an epidemic
There are health care workers on the front line for everyone in an epidemic, and we ordinary people are also guarding the peace in our own small homes. Studies have shown that a good mental state can improve the body's immunity against viral attacks. Here is how I organized the epidemic for you to maintain mental health, welcome to read, I hope you can enjoy.
A, make a plan: regular diet and sleep
Make a plan, rationalize their day to do things in life, the plan is not necessarily only about learning and work, you can make a list of pleasures, plan for the next few days to do what they like to do, especially important point is to Ensure regular diet and sleep.
1. Regular diet
According to the Meridian Flow Chart, a healthy meal time is breakfast in the morning between 7:00 and 9:00, preferably before 8:00 a.m.; lunch between 11:00 and 13:00 in the middle of the day, preferably between 11:30 a.m. and 12:30 p.m.; and dinner at 5:00 p.m. between 17:00 p.m. and 19:00 p.m., preferably between 18:30 and 19:30 p.m. In addition to a regular schedule of meals, it is important to make a list of things that you like to do in the next few days. In addition to regular regular meals also need to pay attention to the following points:
(1) Breakfast must be eaten, breakfast should eat more milk, eggs, high nutritional value of food, but also eat some vegetables and fruits;
(2) Lunch to eat eight full, based on health considerations, eat eight full is appropriate; based on weight loss considerations, to eat seven full is desirable;
(3) Try not to eat desserts after meals, if you really want to eat something, then eat small calorie snacks, such as seaweed 1 small package, or jelly 4;
(4) low oil, low salt, try to steam or boil the way to cook;
(5) try to consume high-fiber foods, celery, mushrooms, green vegetables, fruits, beans and other foods, are rich in fiber, every day should be taken;
(5) try to take high-fiber foods, celery, mushrooms, green vegetables, fruits, beans and other foods, are rich in fiber, should take;
(6) try to eat more than one meal a week, and the food is not only good for the health of the people. p>
(6) 3 hours before bedtime, it is best not to eat. If you really want to eat, you can eat some fruits such as pears, oranges, tomatoes and so on. If you don't know how to match the three meals a day, you can refer to the following "Willits Healthy Diet Pyramid", which is by far the most scientific and feasible healthy diet program.
2. Regular sleep
Research shows that the human sleep cycle is divided into five stages, and there are usually four to five sleep cycles per night, each cycle 90 to 110 minutes, in general, a reasonable sleep should be 6 to 9 hours per night.
Of course, the sleep time of people of different ages is also different, the sleep time of infants is 20 to 24 hours, toddlers need 9 to 12 hours, schoolchildren need 9 to 10 hours, adults need 7 to 9 hours, older people need 6 to 8 hours, older people older than 80 years old need 9 to 10 hours, too little or too much sleep, are not conducive to the current health adjustment. For adults, the scientific sleep time is 22:00 ~ 22:30, half an hour or an hour into deep sleep, and 12:00 midnight to 3:00 a.m. is the best time for the human body to naturally enter a deep sleep, so as to ensure that the next day's work spirit doubled. In addition, it is important to note that before going to bed, do not watch something easier to cause brain excitement, such as funny paragraph or too sad film, and do not carry out strenuous exercise.
The second thing you can do is watch a movie or read a book
What are some of the things you can do when you're at home?
1. Watch dramas and movies
2020 released a lot of TV dramas, about the eve of the founding of the country of the city of Beiping 22 days of the story of the "New World", the mystery theme of the "North Spirit of the young Zhi Zhi Da Jie", and the "love apartment series" of the end of the "love apartment five", the Korean drama "witty doctor", Japanese drama "mother", "life", and the "witty doctor", the "witty doctor". Life," the Japanese drama "Mother," and more. There's a lot to see in 2020, including "Lost Mom," "Animal Squad," and "The Crown," as well as a chance to go back and see what you missed in 2019, such as "Green Book," "The Descent of Nezha," "The Young You," and "My Country and I. Of course, reading movie reviews is also a good choice, here we recommend a professional movie critic named "wooden fish water heart", there are hundreds of movie and TV drama reviews, impressed by the depth of the analysis of Wang Baoqiang starred in the "tree".
2. reading and writing the most pleasant
People's Daily at the end of January will be on the Internet to suggest that home can be read at home to learn to improve themselves, a lot of netizens to participate in it, and now also continues. Here are a few recommended psychology-related books, "the power of the moment", "Childhood and Society", "Positive Discipline", "Inferiority and Beyond", "The Secret of Intimacy".
3. Learn a new skill
A much longer vacation also means we have the time and energy to learn a new skill or new knowledge, and many people learn to play the guitar, make videos, draw, or psychology, management, or economics. Since staying at home, online courses have become the best choice for the public, such as MOOM, BILIBILI, Tencent Classroom and so on. Recently, many online platforms have opened up free academic resources, including primary and secondary schools and major universities, as well as a variety of learning APPs, etc. It can be said that now is a good opportunity to learn a skill and improve oneself.
Three, find a kind of support: the support of family and friends
Support from family and friends is very important to us, the best way to nagging, take the initiative to talk about it, which can be a great deal of relief.
Chatting can be about a variety of topics, such as food and movies, health and psychology, etc., not just focus on the epidemic, and try to avoid accusations. If not with the family can also use the phone, WeChat, QQ and other communication tools to contact with family and friends, to utilize their own resources, use them, tell yourself and tell your family and friends: you, not alone. In addition, you can also play games with your family and friends. Some netizens tease to this epidemic "froze the people of the country forced out of 10,000 ways to play at home," such as fishbowl fishing, sets of plastic bags rubbing mahjong, food market over the house and so on. Here are some games for many people to play together:
1. Family games: creative puzzles, you do I guess
Creative puzzles: the old magazines or old newspapers on the figures cut down, for example: baseball players, drivers, police, etc. 1, etc., so that the children say who they are, what they do, or their own drawings can be cut down. Then cut out the head and body parts of these character pictures, and then reassemble them in any combination to help match each body with a head, and paste them on the white paper.
You do I guess: a group of two people, one to gesture a guess, in a minute the group with the most correct answers to the question wins. The topic can involve household items, fruits and vegetables, names or even a specific thing can be, the person who is gesticulating can use language and body movements to prompt description, but can not describe the topic involves the pronunciation or writing.
2. Board games: werewolf kill
Werewolf kill is almost a board game must play options, especially the test of human eloquence and analytical judgment, "Love Apartment V" in a werewolf kill "god" is practiced without expression of the power of God, so that people can not understand. With the "werewolf kill" WeChat small program can play. Play: each player will be assigned to an identity, each identity has a different role; in the dark mode, the werewolf can choose a player to kill; priesthood players can operate according to the tips of the skills, civilians can only wait for dawn; dawn will be announced after the death of the information, the player can be based on the death of the information and speech to determine the identity of other players; after the end of the speech need to vote out a player, and so on, until the werewolf or the "big" WeChat small program can play. The cycle, until the werewolf or good guy side to reach the victory conditions.
3. Online games: King, Chicken
Play online games in moderation, 1 to 2 hours a day the best, the best not to exceed 3 hours. Moderate play through online games to refresh the brain, excessive play easy mental fatigue, work and rest disorders.
Fourth, do a workout: do your favorite indoor sports
Exercise is the best way to prevent disease and to release stress. You can do a familiar, favorite indoor sports, yoga, square dance, gymnastics and so on. If there is no previous exercise habit may try to do from now on, using some sports or fitness APP, there are a lot of simple and easy to learn exercise methods, such as keep. In addition, you can agree with your friends to work out together, supervise each other, and support each other.
The last thing to say is to keep a good mindset, may the epidemic pass soon!
Mental health therapy
Background
In a fast-paced society, the topic of sub-health has become a focus of attention.
-Sometimes it is hard to sleep at night.
-Difficulty sleeping, or waking up and dreaming after falling asleep.
- Frequent unexplained headaches.
-Frequently feel inexplicably depressed emotionally and always feel uncomfortable inside.
-Struggle with an overwhelming array of inner voices in the face of stress and conflict.
-In the face of goals and ideal blueprints, there is a deep sense of helplessness and vulnerability.
-Living with stress, anxiety and tension.
What does "sub-health" and "illness" mean? How can we bring ourselves into a healthy, happy state of being? What kind of messages can we get from our bodies. Traditionally, it is easy to objectify ourselves: including our bodies. We see ourselves as victims of disease, separated body, mind and spirit. Our loss of awareness of ourselves leads to symptoms at different levels of life: physical sub-health, psychological stress, anxiety, self-hatred, and an unrelieved sense of loneliness. It is even more reflected in our relationships: we are full of blame, anger and complaining energy towards others.
The concept of "sub-health" is found in physical illnesses, but also in mental illnesses, where a person's psyche is somewhere between healthy and unhealthy, and more often than not, people are physically "sub-healthy" due to psychological "sub-health" or "sub-health". The "sub-health" on the cause, for example: a part of the people all day long distracted, tea do not want to think about food, sleep well, due to the lack of timely identification of the causes and lead to a decline in the body's physical fitness, physiological disorders will take advantage of the situation, which led to the emergence of major diseases.
Modules
The Body-Mind Unity Therapy consists of three modules.
I. Cognitive level:
1. To understand more about the causes of anxiety and even physical and mental exhaustion of modern people.
2. Understand the formation and relief mechanism of stress and its relationship with emotions, energy and body.
3. To understand how childhood and family life influence one's beliefs and life script.
Behavioral level:
1. Practice awareness and recognize the relationship between self-patterns and emotional stress.
2. Learn important methods of emotional and stress management and daily stress relief.
3. Mastering consistent communication and expression of emotions.
4. Inner harmony creates outer abundance and joy.
3. Body level:
1. Dialogue with the body.
2. Master the Rekha breathing method.
3. Meditation.
4. Understanding and applying bioenergy.
Enhance the quality of healing in five ways:
1. Well-Being: Master the tools to rapidly enhance the energy of the body and mind through body work, Reichian breathing, and more.
2, emotion (Feeling): when we are aware of all the functions of the body, you will be amazed. We don't go deep into it, we don't bother to understand it, and yet we have the luxury of loving people, which is impossible because others are also in front of you in the form of the body.
3, Emotion (Emotion): the application of body work expertise to help people open up physical and emotional blockages. This therapy will go beyond discursive analysis and dialog to support the integration of the participant's mind and body on all levels.
4. Awareness: Supports participants in discovering and making sense of their inner core patterns, including those of our emotions, beliefs, memories, and behaviors. We are often not clearly aware of many life events and the patterns behind them at the conscious level, but all events leave traces and imprints in our bodies.
5. Spirituality: The body is the visible soul and the soul is the invisible body. By y experiencing our bodies, participants can more strongly experience the feeling of "living in the moment".
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