Master's and Doctoral Psychology Contributor: Zhang Qian
In the past two days, Xi'an has been locked down due to the epidemic.
The epidemic has struck again, which has brought a lot of inconvenience to our lives. "Pause" has become a high-frequency word in our circle of friends.
In the past two days, maybe you are staying at home, maybe you are fighting in the front line of the fight against the epidemic, here I represent all the colleagues of Shuobo Psychology, and say to all of us, everyone has worked hard.
Our neighborhood is relatively close to the risk zone, so this is the 5th day that I was forced to stay at home. Regarding the new round of the stay-at-home experience, I probably still have some say.
Today I will throw bricks and jade to talk to you about those aspects that need to be paid attention to in the case of the epidemic at home.
This is the second time that the shutdown has occurred due to the outbreak. The first time in the cold winter of 2020, I believe many people still have impressions, and this time is different from the last time. Some people are more comfortable coping this time because of their previous experience, while others are just the opposite, as if emotions will become more difficult to calm down. Whatever your situation, it's normal to tell yourself.
The pandemic is a major social stress event, which is a state of tension when an individual feels threatened physically and mentally.
To put it bluntly, the epidemic has broken the trajectory of our lives, the sense of control over things, the trust in the safety of life, and so on. In such an unknown situation, fear is normal, and negative emotions are normal. It's not a one-person problem, it's a test that our entire society is going through.
Recently, there is a lot of information on the Internet, especially negative information, first of all, I would like to remind everyone to stop reading the information, how to talk about it?
There is a saying in psychology that "attention equals facts." Pay attention to what will happen in your heart.
The more excessive attention is paid to the epidemic, the easier it is to be filled by the epidemic, and the epidemic is not something that we ordinary people can control or eliminate, and excessive attention to negative information is easy to make people anxious, afraid, panic, and cause unnecessary internal friction.
Protect our attention and spend our energy on what really matters.
Don't read more than an hour of information every day, this hour is not about watching for an hour at a time, but all the time is over the day, and all the time adds up to no more than 60 minutes.
I myself only look at the epidemic at two times a day, the first is to get up in the morning, and the second is after work in the afternoon.
When I first get up, I will read some messages released in the middle of the night. After work in the afternoon, I like to relax by watching the news. No more than 30 minutes at a time, only look at the content in the official platform and community groups. Other times, I basically don't take the initiative to brush up on the news about the epidemic.
The epidemic has brought a feeling of uncontrollable, which can easily cause panic in our hearts, so we recommend that the more we are in this situation, the more we must maintain a regular life and find our sense of control.
To put it bluntly, we have to do two connections, one is the connection with ourselves, and the other is the connection with others.
1
Protect your connection to yourself
In terms of connection with yourself, the most important thing is to manage your emotions and take good care of your body.
First, accept reality and accept our negative emotions.
In this moment everyone will have those negative emotions, to understand their own state, to allow it to exist, not to blame themselves, not to blame and complain about others.
At the same time, believe that emotions will pass and that we will not be anxious or depressed forever.
We can do something that makes us happy, or record those beautiful moments, and then learn some skills that we didn't learn before and have time to learn now.
Also, try to have a positive self-talk, don't say to yourself, "You shouldn't be so anxious," and tell yourself, "Anxiety is normal at this time, and I will be uncomfortable, but it will soon pass."
Don't say to yourself, "Why me! Instead, say to yourself, "What can I do now?" ”
Regarding emotional control and stress management, we will go into more detail later.
During the stay at home, it is necessary to ensure adequate sleep and nutrition, and maintain good eating habits, hygiene habits, and exercise habits. A good body can help us reduce the effects of bad emotions.
2
Protect your connections with others
Although most of them are "forced to stay at home", we can still use this time to spend time with our families.
Communicating and confiding with friends, expressing concern and blessings, are good choices.
Here I remind you. If you want to communicate with friends, it is recommended to use voice calls or video chats, which are far more dynamic and effective than words.
In addition, if during the period of home isolation, you and the people around you are suffering from psychological panic, anxiety and uneasiness caused by the epidemic, welcome to talk to us, and hope that we can accompany you through this difficult time.
I am a tapir in the home of the epidemic and a psychological counselor Zhang Qian. I am in Xi'an and wish you all peace, health and happiness.
Wherever you are, the world and I accompany you, and we'll see you next time.
Xi'an come on