In mid-March, Yang Yongqing did telephone psychological counseling for residents in Wuliqiao Street, Huangpu District, Shanghai. Courtesy of respondents
China News Online Hai may 9 Title: How to be less anxious at home for a long time? Community counselors advise residents to wear "psychological protective clothing"
China News Network reporter Zheng Yingying
In Wuliqiao Street, Huangpu District, Shanghai, there is a "Soul Harbor" youth volunteer service team. Since mid-March, Team Leader Yang Yongqing has led more than 20 volunteers with psychological counseling qualifications to channel anxiety for community residents. The reporter of China News Network recently interviewed Yang Yongqing online to understand the key points of psychological counseling for community residents in the near future to benefit more audiences.
Proper movement Scene partitioning at home
Yang Yongqing suggested that whether it is a "office worker" or a "school worker", get up in the morning, do exercise first, because normal work (school), there is a amount of exercise, such as squeezing the subway, to drive, and now there is no consumption at home, so it is necessary to wake up the function of the body, and then start a day's work (online class), "should drink coffee coffee, should drink afternoon tea to drink afternoon tea, adjust their work and rest time back, and gradually return to normal work (study)." ”
Staying at home for a long time, everyone's state is different from usual. Yang Yongqing suggested that residents divide the scene at home, such as learning areas, work areas, and rest areas. In addition, he said that making plans is also an effective means to alleviate anxiety, and it is recommended that everyone take out paper and pencil, write down the plan in a down-to-earth manner, and make the goals clear and executable, which can also help everyone build confidence in their future lives.
"Turning a blind eye" to positive signals?
As early as mid-March, the "Soul Harbor" youth volunteer service team began to give psychological counseling to the residents of Wuliqiao Street. Yang Yongqing told The China News Network reporter that in fact, compared with 2020, everyone can now be said to be the psychological state of the second stage of the epidemic, "anxiety and psychological tolerance have reached a critical value." ”
He said that especially in the later stages of the epidemic, people seem to see hope, but they do not dare to believe hope, "everyone's ability to distinguish and cognitive level has declined passively due to emotional interference for a long time." ”
He explained that the accumulation of negative emotions for a long time makes us have another kind of "adaptation"; specifically, 3 to 4 weeks will change a person's psychological adaptation state, such as the assimilation of the situation, "Because we have been in a state of high anxiety and uncertainty, we may automatically 'avoid' positive information and positive signals, and choose negative information to pay attention to." ”
Yang Yongqing volunteered in Wuliqiao Street, Huangpu District, Shanghai, doing psychological counseling for residents. Courtesy of respondents
Avoid "secondary psychological harm"
Yang Yongqing has stressed to residents in many psychological counseling: Do not let the passive harm of the epidemic, because of our emotional fluctuations, cause active "secondary harm".
He said that the crisis of the epidemic is not controlled by our subjective will, which is a kind of passive injury, and when it comes to passive injury, we may have some ways to deal with it; but if everyone's emotions are in a state of excitement, anxiety or depression, it will cause us to suffer the "secondary damage" caused by emotions to themselves. It is recommended that you do not pay too much attention to negative information. ”
Put on "psychological protective clothing"
Yang Yongqing said that due to long-term psychological fatigue and consumption, we have become a low self-efficacy person, "This low self-efficacy person will often be the precursor of negative emotions, resulting in some self-denial and other states, such as this I can't do, that is a bad signal." ”
How do you change this? He said we must tell ourselves that life is not only about the epidemic; from now on, we need to gradually restore ourselves to normalcy. For example, you can do the simplest thing - the circle of friends can start to send food and summer, instead of just focusing on the epidemic. "You have to restore your life, you have to give yourself a concept of 'strong implantation', the epidemic is only a part of life, and the epidemic will eventually end." He said. At the same time, he said that companionship may be the best "antidote", and he hopes that everyone will communicate with family and friends.
He suggested that everyone look at this period from the perspective of the whole life and stand on a high footing, "You have to understand your life goals, and you will not completely change in these three years." What you can't practice now, maybe next year, the year after that, can be implemented. The epidemic is just a stone in your life, if you fall, it is a boulder, if you step over, it is a small stone. (End)