China News Service, Shanghai, May 9th, Question: How to be less anxious at home for a long time?
Community psychologists advise residents to wear "psychological protective clothing"
China News Service reporter Zheng Yingying
In Wuliqiao Street, Huangpu District, Shanghai, there is a "Spiritual Harbor" youth volunteer service team.
Since mid-March, captain Yang Yongqing has led more than 20 volunteers with psychological counseling qualifications to relieve anxiety for community residents.
A reporter from Chinanews.com recently interviewed Yang Yongqing online to learn about the psychological counseling points of recent community residents to benefit more audiences.
Appropriate exercise for scene partitioning at home
Yang Yongqing suggested that whether it is an "office worker" or a "school worker", do exercise first when you get up in the morning, because normal work (going to school) requires exercise, such as crowding the subway and driving, but now there is no consumption at home, so It is necessary to wake up the functions of the body, and then start a day's work (online class), "drink coffee for those who should drink coffee, drink afternoon tea for those who should drink afternoon tea, adjust their work and rest time, and gradually return to normal work. (learning) on."
For a long time at home, everyone's state is different from usual.
Yang Yongqing suggested that residents divide the scene at home, such as study area, work area, and rest area.
In addition, he said that making plans is also an effective means of relieving anxiety. It is recommended that everyone take out paper and pen and write down the plan in a realistic manner, so that the goals are clear and executable, which can also help everyone build confidence in the future life .
Turn a blind eye to positive signals?
As early as mid-March, the "Spiritual Harbor" youth volunteer service team began to provide psychological counseling to the residents of Wuliqiao Street.
Yang Yongqing told a reporter from Chinanews.com that in fact, compared with 2020, everyone can now be said to be in the second stage of the epidemic. "Anxiety and psychological tolerance have reached a critical value."
He said that especially in the late stage of the epidemic, people seemed to see hope, but they did not dare to believe it.
He explained that the accumulation of negative emotions for a long time has caused us to produce another "adaptation"; specifically, within 3 to 4 weeks, a person's psychological adaptation state will be changed, 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 to pay attention to negative information."
Yang Yongqing works as a volunteer in Wuliqiao Street, Huangpu District, Shanghai, providing psychological counseling for residents.
Photo courtesy of the interviewee
Avoid "secondary psychological harm"
Yang Yongqing emphasized to residents in many psychological counseling: do not let the passive harm of the epidemic cause active "secondary harm" because of our emotional fluctuations.
He said that the crisis of the epidemic is not under the control of our subjective will. This is a kind of passive injury. We may have some ways to deal with passive injury. But if everyone is in a state of agitation, anxiety or depression, It will cause us to suffer the "secondary damage" caused by emotions to ourselves. "Human emotions are actually strongly related to situational stimuli. It is recommended that you not pay too much attention to negative information."
Put on "psychological protective clothing"
Yang Yongqing said that due to long-term mental fatigue and exhaustion, we have become a low self-efficacy person, "This low self-efficacy person tends to pioneer with negative emotions, resulting in some self-denial and other states, such as this I do No, that's another bad signal."
How to change this state?
He said that we must tell ourselves that life is not just about the epidemic; from now on, we have to gradually restore ourselves to a normal state.
For example, everyone can do one of the simplest things - the circle of friends can start posting food and summer, instead of focusing on the epidemic.
"You have to restore your life and give yourself a 'strongly implanted' concept. 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 hoped that everyone would communicate more with family and friends.
He suggested that everyone look at this period of time from the perspective of the whole life and stand a little higher, "You have to understand your life goals, it will not be completely changed because of these three years. What you can't practice now, maybe next year or the year after. Implementation. The epidemic is just a stone in your life. If you fall, it is a huge rock. If you step over it, it is a small stone." (End)