After more than two months of epidemic, how to quickly enter the working state? How to adjust the irregular work and rest time before? The reporter interviewed yechenyu, deputy director of the Department of psychological medicine of Zhongshan Hospital Affiliated to Fudan University. A sense of ceremony is needed to adjust the mentality "To quickly enter the working state, we first need to adjust our mentality. Adjusting our mentality requires a sense of ceremony." Yechenyu said that the sense of ritual can be varied: the journey to work can be a sense of ritual; It can be to adjust the alarm clock, computer desktop and mobile phone desktop, and change the leisure and lazy atmosphere by changing the surrounding microenvironment; You can check the work mailbox and prepare the work clothes and equipment required for work; It can be chatting with colleagues in the working group, communicating with superiors, preparing work logs, etc. After all kinds of ritual activities are completed, the working environment can be quickly filled and the work state can be naturally entered. In yechenyu's opinion, although many people used to work at home, the pace, process and atmosphere of working are still different from working in the office. After formal commuting to work, there needs to be a warm-up process. The warm-up process includes rehearsal. You can go through the routine affairs silently or go through the process again by yourself, so that you can not only understand your proficiency, but also find out and fill in gaps; Start with simple things. After a long time, some complex affairs will be unfamiliar. If the order of dealing with things can be freely chosen, start with simple things, and slowly return to the previous "vigorous" state; Check everything once. Although there is a backlog of things, it should be done step by step. The more urgent it is, the more likely it is to make mistakes. It is best to check it once it is finished. Sometimes it needs to be "carried to death" But some people don't want to sleep at night and don't think of it in the morning? For people who have no obvious sleep problems in the past, but have irregular work and rest time before, ye Chenyu recommends using the "sleep restriction method", which is commonly referred to as "dead shoulder": no matter how the situation is, they do not sleep during the day and "stay up" until they go to bed at night. The human body has the function of self-regulation. It can increase the driving force of sleep by restricting sleep and forcibly extending waking time. Although it seems a little "simple and rough", most people can survive two days. When using this method, you should pay attention not to make up sleep during the day, even if it is five minutes or ten minutes, so as not to affect the accumulation of sleep driving force. For people who have sleep problems, ye Chenyu warned that using the restriction method directly may lead to more and more fatigue but more sleeplessness. At this time, some auxiliary measures can be used to help sleep. Here, "relaxation training" is recommended, such as abdominal breathing, whole-body scanning, thinking meditation, etc. you can choose your favorite technical exercises according to the actual situation. "Progressive muscle relaxation training" is also very suitable for patients with insomnia. Through regular muscle group tension relaxation alternating exercises, it is helpful to fall asleep quickly. (outlook new era)
Edit：Yuanqi Tang Responsible editor：Xiao Yu
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