The epidemic of new coronavirus infection pneumonia began before the Spring Festival and gradually affected the living and psychological conditions of the people across the country. In March, the domestic epidemic has been basically controlled, the country has resumed production and work, so how to better and faster resumption of production and work, as a psychotherapist of Peking University Psychological Counseling and Treatment Center for more than 30 years, I am willing to give you some advice, not all suggestions can be said to your heart, can be used for you, but may bring you some inspiration.
First, gratitude for this experience, the perception of life is clearer:
Grateful for having such a long and unique experience, maybe you are willing to calm down and think about whether you have learned more about life in such a long time, whether you have learned more about the relationship between people, whether you know more about life and work, what is most important to you, whether you know more about life and death... Is it clearer about what kind of life you want to live in the future? Grateful for the course of life, there is such a period of time, can make you stop and think about the goals of life.
Second, respect the psychosomatic rhythm and give yourself and others a little time:
1. Like the sun, moon, and stars, spring, summer, autumn, and winter, as part of nature, our human hearts and bodies also have natural rhythms. Just like just switching from work to vacation mode, we will have a lot of discomfort, for example, when you just took a vacation, you want to sleep until you wake up naturally, but wake up at the time of going to work every day, we will change from such a long vacation mode to work and school mode, there will be a lot of discomfort. What's more, our entire land of China has experienced an extraordinary major event, everyone is inevitably affected, please give yourself and others a little time to slow down, can not ask yourself, ask others to immediately and immediately return to the pre-epidemic working state.
2. Our discomfort will be manifested in emotional irritability, physical exhaustion, difficulty concentrating, poor memory and response ability, poor mobility and efficiency, etc., which are normal reactions of normal people to returning to work after such a long vacation.
3. So, please give yourself a little time to make mental and physical adjustments; if you are a leader, please give your employees and team a little time to make mental and physical adjustments; add more understanding, more tolerance, and more acceptance of yourself and others. We all need a little bit of time.
Third, increase intrinsic motivation and clarify life goals:
Work can benefit everyone, although everyone gets different benefits from work. Some people like the economic income brought by work, to exchange mortgages, raise children, buy things they like; some people like the experience and skills gained at work; some people like to learn more problem-solving skills from super capable leaders; some people like friendly or interesting colleagues they meet at work; some people like a comfortable working environment, etc. Then for your goals, you will automatically generate a lot of ways to achieve your goals.
Fourth, specific recommendations:
1. Adjustment of work and rest: During the period of closure at home, your sleep and diet are irregular, or have been adjusted to another rhythm. So when you know that you are about to return to work, or have already resumed work, please make gradual adjustments to your daily work and rest schedule towards the work schedule at work, maybe you are used to sleeping at 2 o'clock at night, getting up at 10 o'clock in the morning, eating only two meals a day, and when you go to work, you go to bed at 11 o'clock, get up at 7 o'clock, and eat three meals a day, then please gradually adjust to the normal work and rest.
2. Healthy sleep: You should know that if people are always in bed watching videos, watching mobile phones, making phone calls, gradually they will engage in these activities in the corresponding areas of the brain nervous system, as well as the corresponding peripheral nervous system, and the innervated muscles of the excitement state and bed to establish conditioned reflexes, over time, there will be a bed, that part of the brain nerves and so on will be excited, and then insomnia. Therefore, please engage in other activities such as social connection and entertainment under the bed, and when you go to bed, you only do two things: turn off the lights and sleep.
3. Gradually increase the number of work: from simple to difficult, from slow to urgent, from repetitive work to complex work, and gradually increase the code.
4. Maintain communication: Believe in the collective strength of the team, maintain a state of communication with leaders, colleagues, and subordinates, understand, accept and encourage each other, create a good atmosphere for the team, and have something to say.
5. Maintain a certain epidemic prevention mentality and behavior: The epidemic is not completely over, there are still many imported cases from abroad, so it is still necessary to wear masks, wash hands frequently and other behaviors that are responsible for the health of themselves and their families.
Fifth, hopes and expectations:
In the crowd, there may be a small part of the population, always poor adjustment, manifested as a very bad mood, or serious insomnia, unable to work, etc., it is recommended to go to a professional psychological counseling institution or psychiatric specialist for medical treatment, seek professional help. I believe that the vast majority of people can take this large period of rest at home experience to bring you the inspiration of life, better into work, life, resumption, resumption of work, work and life after recovery, it seems to be the same as before, it seems that there are many differences, because your understanding of life has increased! I wish you a sunny tomorrow! (Fang Xin, Director of Psychological Counseling and Treatment Center, Peking University)