A good mental state can improve people's qi and blood circulation, while anxiety, nervousness, fear and worry will make our body's local qi and blood not smooth, but will aggravate the condition. Whether you are sick or not, it is extremely important to keep a good attitude. We need to pay attention to the seriousness of the novel coronavirus epidemic, take it seriously in behavior, and do a good job in self-protection. At the same time, we should actively adjust our mental health, enhance our immunity and protect ourselves.
Answer the question: As ordinary people, how do we conduct self-psychological adjustment?
First of all, we should be self-aware of the bad mood brought by this epidemic. China is a country full of ceremonies, and the Spring Festival is our most important festival. Every Spring Festival, almost everyone in China will fly back to his hometown like a migratory bird, reunite with his family and friends, and then fly back to his place of work and life. This year's Spring Festival was completely disrupted by such a sudden epidemic. We are bound to experience a lot of helplessness and disappointment, and the uncertainty brought by various information about the epidemic every day will also cause more anxiety and fear. It may be accompanied by a lot of frustration and anger. Try to have a correct understanding and permission of your emotions. When we face the epidemic, there will be some anxiety and panic, which is the normal reaction of people in the face of crisis. At the same time, I don't know if you have found that it is these negative emotions such as fear and anxiety that enable most people to isolate themselves at home, and it is precisely because we are so United that we have the possibility of effectively controlling the epidemic in the near future.
then what We should take good care of our body and mind. Winter in northern Europe is very long, and the longest half year is spent in winter. The nights in winter are long. Some days, most of the day is dark. It seems so unsuitable for human survival, but the five Nordic countries (Finland, Norway, Denmark, Iceland and Sweden) are always among the best in the evaluation of global happiness. Nordic people live seriously and enjoy life in a seemingly "isolated" environment. They stay at home with their families, cooking, eating, chatting, reading and playing games together, making trivial things interesting and full of affection. They come up with various inventions to improve the efficiency of work and life, so that smart brains are not wasted. They don't rely on external stimuli to live, but pay more attention to inner enrichment.
Therefore, on this special day, we can also try to do the following:
1, try to maintain a normal life schedule, have proper rest, and try to keep life stable. The epidemic is severe, the holiday is postponed, and almost everyone is on vacation at home and can't go out. Coupled with the anxiety and fear of the epidemic, people are in a hurry, so even if they are isolated at home, they should maintain a regular life schedule.
2. Make yourself a list to do and carry it out. On weekdays, you must know how to make yourself happy. For example, listening to music, aromatherapy, doing yoga, doodling, making some small crafts, trying to make good food for yourself and your family, reading, watching movies, interacting with your family, chatting sincerely with your family and so on. You can also allow yourself to cry, write down your thoughts or feelings, play some mindless games, take a deep breath, hug objects that can comfort you, take a hot bath or shower, chat with people through the internet and so on.
If you still have a lot of negative emotions at this time, you can try the following methods:
1, reducing the psychological burden caused by information overload. Now is the era of rapid development from the media, even if you don't leave home, just pick up your mobile phone and all kinds of information will flood in. Excessive attention to the epidemic will not only affect our normal life, but also directly affect our own immune ability. If we are under stress for a long time, or encounter great stress, our immune system will fail or collapse. Once the body's protection system is destroyed, we are more likely to be infected by diseases, or aggravate the symptoms of existing diseases, and even cause other infectious diseases or autoimmune diseases. Therefore, try to control yourself to receive epidemic information no more than 1 hour every day. Don't pay too much attention to relevant information before going to bed, pay attention to necessary information and reduce noise. Don't believe rumors, try to get information from authoritative official media and trust the government.
2. Talk to yourself and encourage yourself. As human beings, we all have the special ability to talk to ourselves. Whether you talk to yourself aloud or silently, you can use this ability to train yourself to overcome difficult challenges. So you can tell yourself: "It may not be fun, but I can handle it", "It will be a very important experience" and "I can't let anxiety and fear get the upper hand".
3. Exercise. The benefits of exercise are to help you reduce mental stress, increase cardiovascular function, increase self-efficacy, improve self-confidence and reduce depression. Even if you are isolated from home now, you can do exercise indoors, such as broadcasting gymnastics several times with online videos and doing yoga to calm yourself down, which can adjust your mentality well.
4. Think positively. In the face of "novel coronavirus", we can adopt the following ideas: Don't just read bad articles, many articles may just sell anxiety. Note that there are more positive information than negative information in daily information. Pay attention to facts and data, and judge whether your worries are reasonable according to facts (such as morbidity, mortality, cure rate, development of medical methods, new drugs, etc.). We should look at things with a reasonable attitude and try to understand the influence of the problem from a broader perspective. Keep looking forward to the future, even in times of crisis, don't ignore the beautiful things around you.
1、? Fear, unable to feel safe
2、? Lose confidence in yourself or others.
3、? Want to cry for no reason
4、? Feel helpless
5、? Feel hungry
6、? Feeling dull and numb
7、? Become withdrawn or isolated.
8、? Deterioration of sleep condition
If family members or themselves have suspected symptoms, how to make self-psychological adjustment?
If you have a history of contact with Wuhan, please wear a mask and do a good job of protection. Go to the local special fever clinic for medical treatment immediately, and be careful not to take public transportation. After arriving at the hospital, tell your travel history and contact history truthfully, follow the doctor's advice, and cooperate with the detection and treatment; Before seeking medical treatment, people and units related to their families (including schools, companies, related relatives and friends, and people who have been in contact recently) should be informed to make preparations for possible hospitalization, isolation and investigation in the future; In the process of doing the above things, self-emotional management is very important, remember to stay calm.
If your family members or yourself have suspected symptoms, or even a diagnosis, you will inevitably experience some psychological stress. These pressures may even last for several days to several weeks, and may have the following effects:
Emotional influence: shock, fear, sadness, anger, sin, shame, powerlessness, helplessness, hopelessness, numbness, emptiness, loss of happiness and love. Cognitive effects: confusion, hesitation, inability to concentrate, memory loss, unwanted memories, and self-blame.
Physical effects: fatigue, insomnia, physical pain, physical tension, palpitation, nausea, appetite change, sexual desire change.
Interpersonal influence: unable to trust, unable to be intimate, out of control, feeling rejected, abandoned, retreating, etc. It is normal that these conditions will be accompanied by diseases. You can adjust your mental state according to the content in front of this article, but if it is not handled effectively, it will be harmful to the treatment of the disease. If you feel anxiety, fear and worry are so strong that you can't get rid of them, you must treat them in time, take the initiative to receive psychological assistance, stabilize your mood and calmly deal with the crisis you are facing. At the same time, don't be paranoid, always think the worst, try to be fully prepared and keep positive thoughts in mind.
How can medical workers take care of themselves psychologically while treating others?
Medical workers fighting in the front line devote themselves to treatment day and night. In addition to physical fatigue, after witnessing the pain of other people's diseases, consternation, depression, inner fatigue and even anger may erupt. Generally speaking, medical workers who participate in treatment will face three kinds of stressors: "medical staff are infected", "traumatic stimulation" and "treatment failure". In the process of medical treatment, medical staff will face different psychological pressures, some of which may even accumulate or recur periodically. If medical staff fail to understand their own stressors and properly handle them, the following psychological symptoms may appear after the pressure accumulates to a certain extent.
Cognition: inattention and memory loss; Feel that life and society are unfair; Have no sense of value for their work.
Emotion: facing the tension and anxiety of a large number of patients; After paying a lot, because the epidemic situation is not well controlled, it leads to depression and fatigue, despair, loneliness, frustration and indignation in the face of public criticism; Worried that they and their families are sick; Guilt for family members; Helpless and sad.
Behavior: easily excited, overeating or loss of appetite, impulsive behavior, etc.
Body: muscle tension, fidgeting, poor sleep, high blood pressure and high body temperature under long-term tension; Physical and mental fatigue caused by long-term overwork.
In fact, these problems are normal. Medical workers are people first, and then the identity brought by their profession. I hope our medical staff can adjust themselves correctly and give feedback to others in time when they encounter psychological problems. A certain amount of emotional expression and venting is more conducive to mental health.