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A good psychological state can improve people's Qi and blood circulation, while anxiety, tension, fear, and worry will make local Qi and blood in our body not smooth, which will in turn make the disease worse. . Whether you are sick or not, it is extremely important to maintain a good attitude. We not only need to pay attention to the seriousness of the new coronavirus epidemic, take it seriously in behavior, and protect ourselves, but we must also actively adjust our mental health, improve our immunity, and protect ourselves.

Answering questions: As ordinary people, how do we conduct self-psychological debugging?

First of all, we need to be self-aware of the negative emotions caused by this epidemic. China is a country full of rituals, and the Spring Festival is our most important festival. Every Spring Festival, almost every Chinese person will fly back to his hometown like a migratory bird, get together with family and friends, and then fly back to work and life. place. This year's Spring Festival has been completely disrupted by such an unexpected epidemic. We will inevitably experience a lot of helplessness and disappointment, and the uncertainty caused by various information about the epidemic every day will also Causing more anxiety and fear. It may be accompanied by a lot of depression and anger. Try to have a correct understanding and permission for your emotions. When we face an epidemic, we will have some anxiety and panic. This is a normal reaction when people face a crisis. At the same time, I don’t know if you have noticed that it is these negative emotions like fear and anxiety that allow most people to self-isolate at home. It is also because we are so united that we can achieve the possibility of effectively controlling the epidemic in the near future. sex.

Then,? we have to take care of ourselves physically and mentally. The winter in Northern Europe is very long, and the longest half of the year is spent in winter. Winter nights are long and some days are dark for most of the day. It seems so unsuitable for human survival, but the five Nordic countries (Finland, Norway, Denmark, Iceland, and Sweden) always rank among the best in global happiness evaluations. Nordic people live seriously and enjoy life in a seemingly "isolated" environment. They stay at home with their families, cooking, eating, chatting, reading, and playing games together, making trivial things interesting and full of family affection. They come up with various inventions and creations to improve the efficiency of work and life, so that their smart brains are not wasted. They do not rely on the stimulation of the external world to live, they pay more attention to inner fulfillment.

So, during this special day, we may also try to do the following:

1. Maintain a normal life schedule as much as possible, and have appropriate Rest and try to maintain stability in your life. The epidemic is severe and holidays have been postponed. Almost everyone is on vacation at home and unable to go out. Coupled with the anxiety and fear about the epidemic, it itself makes people busy and confused. Therefore, even if you are self-isolating at home, maintaining a regular daily routine is the key to maintaining physical and mental health. necessary conditions.

2. Make a must-do list for yourself and execute it. You must know what to do to make yourself happy on weekdays. For example, listening to music, aromatherapy, doing yoga, graffiti, doing some small crafts, trying to cook delicious food for yourself and your family that you don’t usually have time to cook, reading, watching TV series, watching movies, interactive games with your family, and sincere conversations with your family. Chat and more. You can also allow yourself to cry, write down your thoughts or feelings, play some mindless games, take deep breaths, hug objects that can comfort you, take a hot bath or shower, chat with people online, etc. wait.

If you still have a lot of negative emotions at this time, you can try the following methods:

1. Reduce the psychological burden caused by information overload. Today is an era of rapid development of self-media. Even if you don’t leave home, as long as you pick up your mobile phone, all kinds of information will come to you. The psychological pressure caused by excessive attention to the epidemic will not only affect our normal life, but also directly affect our own immunity. If we are under chronic stress or encounter major stress, our immune system will become exhausted or collapse. Once the body's defense system is broken down, we are more susceptible to contracting diseases, aggravating the symptoms of existing diseases, or even causing other infectious diseases or autoimmune diseases. Therefore, try to limit the time you receive information about the epidemic to no more than one hour a day. It is not advisable to pay too much attention to relevant information before going to bed. Don’t listen to hearsay, pay attention to necessary information, and reduce noise. Don’t believe in rumors, try to get information from authoritative official media, and trust the government.

2. Talk to yourself and encourage yourself. As humans, we all have a special ability to talk to ourselves, and whether we talk to ourselves out loud or silently, you can use this ability to train yourself to overcome difficult challenges. So you can tell yourself: "It may not be fun, but I can handle it", "This will be an important experience", "I can't let anxiety and fear get the best of me".

3. Exercise. The benefits of exercise are to help you reduce mental stress, increase cardiovascular function, increase self-efficacy, improve self-confidence, and reduce depression. Even if you are currently self-isolating at home, you can still do some exercise indoors. For example, following videos on the Internet and doing radio gymnastics several times, or doing yoga to calm yourself down, you can adjust your mentality very well.

4. Positive thinking. When facing the "new coronavirus-infected pneumonia", you can use the following way of thinking: Don't just look at the bad side. Many articles may just be selling anxiety.

Note that in the daily information, there is actually more positive information than negative information. Pay attention to facts and data and decide whether your concerns are reasonable based on the facts (e.g. morbidity, mortality, cure rates, developments in medical treatments, new drugs, etc.). Keep things in perspective and try to understand the impact of the problem from a broader perspective. Keep hope in the future, even in times of crisis, and don’t lose sight of the good things that surround us.

1. Fear, unable to feel safe

2. Loss of confidence in oneself or others

3. Want to cry for no reason

4. Feeling helpless

5. Feeling empty

6. Feelings become dull and numb

7. Becoming withdrawn Or isolation

8.? Sleep condition worsens

If your family or you have suspected symptoms, how can you adjust yourself psychologically?

If you have a history of contact with Wuhan, please wear a mask, take precautions, and seek medical treatment at a local fever clinic immediately. Be careful not to take public transportation. After arriving at the hospital, truthfully inform your travel history and contact history, follow the doctor's instructions, and cooperate with testing and treatment; before seeking medical treatment, you should notify people and units related to your family (including schools, companies, relevant relatives and friends, and people with whom you have recently contacted ) to prepare for possible hospitalization, isolation, investigation and other measures in the future; in the process of doing the above things, self-emotional management is very important, and remember to stay calm.

If a family member or yourself has suspected symptoms, or is even diagnosed, you will inevitably experience a certain amount of psychological pressure. These stresses may even last from days to weeks, and may cause the following effects:

Emotional effects: shock, fear, sadness, anger, guilt, shame, powerlessness, helplessness, hopelessness, numbness, emptiness, and loss of the ability to be happy and love. Cognitive effects: Confusion, hesitation, inability to concentrate, memory loss, unwanted memories, self-blame.

Physical effects: fatigue, insomnia, body aches, body tension, heart palpitations, nausea, changes in appetite, changes in sexual desire.

Interpersonal impact: Unable to trust, unable to be intimate, out of control, feeling rejected, abandoned, withdrawn, etc. It is normal for these situations to accompany the disease. You can adjust your mental state according to the previous content of this article, but if it is not effectively dealt with, it will definitely be harmful to the treatment of the disease. If you notice that the emotions of anxiety, fear, and worry are strong and cannot be eliminated, you must receive timely treatment, actively receive psychological assistance, stabilize your emotions, and handle the crisis calmly. At the same time, don’t think wildly or dwell on the worst, try your best to be fully prepared, and maintain a positive mindset.

How can medical workers take care of themselves psychologically while treating others?

Medical workers who are fighting on the front line are devoted to treatment day and night. In addition to being physically exhausted, after witnessing the suffering of other people's diseases, confusion, frustration, inner exhaustion, and even anger may break out. Generally speaking, medical workers involved in treatment will face three types of stressors: "medical staff being infected", "traumatic stimulation" and "failure of treatment". Medical staff will face different psychological pressures during the treatment process, and some pressures may even accumulate or relapse periodically. If medical staff fail to understand their own stress sources and handle them appropriately, the following psychological symptoms may occur when stress accumulates to a certain level.

Cognition: Inattention, memory decline; feeling unfair towards life and society; feeling worthless about one's own work.

Emotions: Nervousness and anxiety in the face of a large number of patients; emotional depression and exhaustion due to the failure to control the epidemic ideally after a lot of efforts, despair, loneliness, depression and grief and anger when facing public criticism; Worrying about getting sick of yourself and your family; feeling guilty about your family; feeling helpless and sad.

Behavior: easily agitated, overeating or loss of appetite, impulsive behavior, etc.

Body: Muscle tension, restlessness, poor sleep, elevated blood pressure and body temperature due to long-term stress; physical and mental exhaustion caused by long-term overwork.

It is actually normal for these problems to arise. Medical workers are human beings first, and the identities brought by their profession second. We hope that when our medical staff encounter psychological problems, they can correctly self-regulate and provide timely feedback to others. A certain amount of emotional expression and catharsis is more conducive to mental health.