Accept emotional reactions and reject emo! Psychological counselors give you tips on how to relieve your psychological "sub-health" during the epidemic

Dahe.com (Reporter Shen Hua Liu Sijia) Being isolated in a hotel, are you feeling unfamiliar, anxious, and uneasy, and you can't eat or sleep well? Working from home, watching your kids' online classes, doing laundry, and cooking, how can you relieve yourself from the stress? …

The epidemic has affected everyone's normal life and production order. During the process of staying at home and in isolation, some people have developed emotions such as boredom and anxiety. Faced with these psychological conditions that cannot be ignored, recently, Dahe.com reporters contacted several psychological counseling volunteers from the Zhengzhou Women's Federation's "Five Reliefs and Five Ans·Peace of Mind Rainbow" psychological aid team to help you relieve negative emotions and clear the haze of "sub-healthy" mental state!

Isolation: Learn to divert attention and relieve unnecessary anxiety

"Does the food here taste good? Can you eat enough?" "Move around in the room, sweat and divert your attention"... Providing psychological care and guidance to every person who comes for isolation is the daily work of Li Xicun, a volunteer of the Zhengzhou Women's Federation Anxin Rainbow Psychological Aid Volunteer Service Group and a family education counselor.

Since March 26 this year, Li Xicun has been stationed in a quarantine hotel in Zhengzhou to provide psychological counseling for the quarantine point's epidemic prevention and control team. "The most impressive thing is that there was a positive patient who wanted to take the child with him for quarantine before the quarantine because he was worried that the child would be left unattended, but the child's nucleic acid test was negative at the time and he could not go with him." Teacher Li said that in the face of the patient's uncooperative behavior, she tried to provide psychological counseling through phone calls, text messages and other contact methods.

"Your child is not infected at the moment. The longer you stay at home, the greater the risk of infection for your child. Please believe us, even if you are quarantined, we will continue to pay attention to and take care of your child. This is my promise to you!" Li Xicun made such a promise to him, and together with his colleagues, he put on protective clothing and accompanied the patient out of the house to be quarantined.

"Some people who come for quarantine will experience panic, anxiety and other emotions, which is normal." Li Xicun told reporters that some close contacts are worried that they have had close contact with confirmed cases, and are always doubting and anxious about whether they have been infected.

"Think back, did you wear a mask when you came into contact with confirmed patients?" "Since you are wearing a mask and the other person is also wearing a mask, there is no need to be overly nervous." "Being happy is a day, being anxious is also a day, how do you choose to spend it?" Li Xicun and his colleagues will make caring and greeting calls to every quarantined person, and provide proper guidance to those who come for consultation to help them relieve their anxiety.

People who stay at home: Treat your time at home as a good opportunity to spend time with your family

At present, how should people who need to stay at home due to epidemic prevention and control relieve the negative emotions that arise during their stay at home? In this regard, Li Xicun suggested that, first of all. We must learn to accept that the external environment cannot be changed, but we can change our mentality. We must also learn to allow, allow ourselves to vent, such as crying, hugging ourselves after crying, and accepting our feelings and thoughts. While at home, every member should be moved and have something to do, such as carrying out activities and games suitable for family members, and using reward mechanisms to promote the progress of the game. For housework, it is best to have a clear division of labor and let every member of the family participate. In addition, sports, hot baths, deep breathing, and chatting with positive people are all good choices for relieving emotions.

"Take time at home as a good opportunity to spend time with your family. If you were too busy with work to take care of your family before, you can make good use of your time at home. For example, accompanying your children to online classes is a good opportunity to pay attention to their growth. Practicing your cooking skills for three meals a day can enhance family relationships. Learn to record your life and use time at home to cultivate interests and hobbies. Learn to reconcile with yourself and look at problems from a different perspective." Li Xicun said.

Tips: Suggestion, relaxation, music, catharsis... these psychological adjustment methods can help you untie your "heart knot"

In daily life, what methods can help you regulate negative emotions? Cheng Long, head of the Zhengzhou Women's Federation Anxin Rainbow Psychological Counseling Volunteer Service Team and director of the Zhengzhou Women's Federation Family Education Center, provided the following common methods of self-psychological counseling to reporters:

1. Suggestion

Choosing the best time and consciously using language, actions, memories, imagination and various objects in the surrounding environment to give yourself positive suggestions can eliminate negative emotions, reduce psychological tension, and keep your mind calm and happy. For example, reciting famous quotes, recalling successful experiences, and dressing yourself up carefully.

2. Change of environment

A fixed environment will gradually make people lose interest, which will lead to some psychological problems. Properly changing the environment can stimulate people's self-confidence and enterprising spirit. For example, traveling to a distant place can divert energy, place emotions, and resolve the various troubles caused by negative emotions.

3. Follow the situation

This is a reasonable psychological reaction in the psychological defense mechanism. The ancients said: "Be content with what happens." Facing various negative life events such as birth, aging, illness, death, natural disasters and man-made disasters, treating them with a heart of being content with what happens can reduce a lot of unnecessary pain and have a peaceful and happy spiritual world.

4. Relaxation

Choose an elegant environment, a comfortable posture, eliminate distractions, close your eyes and relax your body muscles as much as possible. Use a steady, slow, deep breathing method, which can effectively relieve mental tension, depression, anxiety, impatience and fatigue. When inhaling, slowly make fists with both hands and bend your wrists slightly. After inhaling, hold your breath for a while, then exhale slowly. The muscles of the whole body are relaxed. Determine the frequency that suits you to repeat the breathing.

5. Humor

Humor is the "air conditioner" of the psychological environment. When you are frustrated or in an awkward and tense situation, you can use humor to resolve the difficulties and maintain a balanced mentality. Humor is the lubricant of interpersonal relationships, it can make a heavy mood become open-minded and cheerful.

6. Music Law

When you have negative psychological emotions such as anxiety, depression, tension, etc., you might as well listen to some music and do a psychological "massage". Beautiful and pleasant melodies can help adjust your psychology and transform your emotions. For example, the harmony of "Butterfly Lovers", the joy of "Step by Step", and the tranquility of "Autumn Whispers" will help you relax from your nervous and anxious emotions and feel happy.

7. Self-deprecation

This is a psychological defense mechanism that is beneficial to physical and mental health. When your career, love, or marriage is not satisfactory, when you are annoyed by personal attacks or unfair evaluations, or when you are ridiculed for your physical defects, you might as well use the Ah Q spiritual victory method to make fun of yourself to adjust your unbalanced psychology and create an open-minded and calm psychological atmosphere.

8. Catharsis

Psychologists believe that venting is a normal psychological and physiological need of human beings. When you are sad and depressed, you may talk to your friends, play a sport you like, or shout loudly in an open field, which can not only breathe fresh air but also vent your depression.

9. Escape

This is a protective film that protects the psychological environment from erosion. On some non-principle issues, it is advisable to take evasive measures and pretend to be "confused", which will undoubtedly improve the psychological endurance and avoid unnecessary mental pain.