Give yourself sunshine! Dance with pressure to get out of the strange circle of anxiety
2022-03-16
"Holding hands on mobile phones and computers and often worrying about the epidemic situation" has almost become the norm of many people's current life. Under the epidemic situation, how to place the body and mind? How to jump out of the phagocytosis of negative emotions such as anxiety and depression in special periods? Recently, Hushang has planned to launch a number of popular books on mental health, such as stress Psychology: from brain and personal growth to mental health, the power of positive emotion: the double-edged sword of happiness, self-care: getting out of the vicious circle of criticism, epidemic prevention - illuminating the front with warmth, and so on, to guide readers to think positively and accept psychological anxiety from multiple angles, Learn to "dance" with pressure in the era of rapid change. Official account shows that sales volume of psychological books and e-book downloads have increased recently, and the number of psychological pictures and texts on public numbers and video numbers has also increased significantly. Guard against falling from "moderate panic" into "stress anxiety" In the face of the epidemic, what should we do if we panic about the increasing number of cases? Can't help unconscious dry cough and constantly measuring body temperature? Brush the circle of friends with your mobile phone every day, work and rest are chaotic, upside down day and night? Experts pointed out that these are "emotional signals". After identification, the corresponding psychological intervention and adjustment can not be ignored. While breaking the virus, we should also prevent "heart poison". Among them, the sense of discretion of psychological valve is to be vigilant from "moderate panic" to "stress anxiety". Take "anti epidemic · peace of mind - the universal reader of psychological self-help rescue for the great epidemic" as an example. The symptoms described in the book make many netizens feel the same way - many people clearly tell themselves to "calm down" and "calm down", but sometimes it is difficult to do so; When it is serious, it is disordered and unable to think and act calmly, which may lead to self blame for this emotion... "If the epidemic prevention and control is compared to a protracted war, then psychological assistance must move quickly from 'delaying after the disaster' to 'heavier than the disaster'." The book writing team believes that anxiety is an instinct when survival is challenged, and moderate tension and anxiety has a protective effect, but excessive anxiety will fall into a state of "escape" and "stress", reduce resistance, lead to irritability, insomnia, etc., but it is more likely to get sick. "When the sudden epidemic disrupts our lives, it is reasonable to feel fear, anger, anxiety and sadness. This is our attempt to find logic and meaning for the chaos in front of us." The "prevention of epidemic road - illuminating the front with warmth", compiled by many experts from the school of psychological and cognitive sciences of East China Normal University, points out that the process of fighting the epidemic also shows people's complex psychology and struggle process. What makes people exhausted is not only the response to the epidemic itself, but also how to deal with themselves in a changing environment. The more they face pressure, the more they should respond rationally and help each other. Some experts warned that to solve anxiety, we should also "grade", which needs to be aimed at different groups such as medical professionals, young students, patients and family members to help them find a sense of security and belonging. For example, focusing on college students, psychological counselors jointly wrote the psychological situation response guide for college students to fight the epidemic. "Your anxiety is common to most people at this stage, but everything should focus on life and health, which is the most important premise and foundation." Cai Zhiyong, editor in chief of the book, said that under the epidemic situation, college students should use the psychology, medicine and other relevant knowledge and skills they have learned to adjust their physical and mental state and maintain a rational and peaceful attitude. At the same time, they should also play a leading role in helping more relatives and friends scientifically understand the epidemic situation and do a good job in protection. Stay away from "pressure overload" and improve psychological toughness with growth thinking Some scholars have noted that "self doubt and criticism" are particularly common in the complex psychology of the public in dealing with unstable dilemmas such as the epidemic. Psychology expert Yang Ying pointed out that people often fall into the strange circle of unreasonable self criticism and self-criticism, lack a heart of kindness and love for themselves, and allow psychological pressure to increase. But blindly doubting and criticizing ourselves is not a wise choice, which will make us tortured by bad emotions and strange ideas and unable to get the motivation to change. Self care: getting out of the circle of criticism suggests that self care does not need to deny their own pain, nor blame others or the environment. "Self care means recognizing that everyone is imperfect, understanding and accepting their own experience; giving sincere understanding, goodwill acceptance and warm encouragement to others and themselves. The love advocated by psychology is not blind love, but a kind of self hug after calm analysis and in-depth understanding." According to Li Shijia, an associate professor at the school of psychological and cognitive sciences of East China Normal University, stress is also a grinding stone for a strong self. The shaping of lifestyle and mind by stress and coping experience is like getting sick after being infected with bacteria or viruses and gaining immunity after recovery. In stress Psychology: from brain and personal growth to mental health, she pointed out that "psychological resilience" refers to the psychological process of an individual gradually adapting to the environment and gradually recovering after being hit by adversity or setbacks, even in an epidemic situation. "Challenging people think that change is the normal state of things, not monotonous uniformity or stability in pursuit of stability. The expectation of change can make people grow, not produce all kinds of insecurity. Interpreting potential stress events as challenges can reduce the feeling of stress." In the face of "pressure overload", experts suggest that we should adopt an attitude of acceptance, live in the moment, be aware of the current emotional state, work and rest regularly and live a good day; Obtain information from formal channels and stay away from the burden of bad information and even false information; Keep in touch with family and friends, adhere to regular indoor moderate exercise, etc. Just as psychology has a "Festinger rule" - 10% of life is composed of what happens to you, and the other 90% is determined by how you react to what happens. Under the epidemic situation, we can still choose to deal with difficulties and setbacks with more positive growth thinking and improve psychological resilience. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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