How to deal with anxiety in the current epidemic situation?
2022-12-01
Recently, the COVID-19 has been repeated. In order to avoid further expansion of immunization coverage, many people should be isolated at home according to the prevention and control plan. It is also "homestay", but different from a group of people who like to stay at home due to the popularity of electronic games and online shopping, home isolation may bring some psychological anxiety. How to deal with anxiety in the current epidemic situation? Can you be as comfortable as active "home"? On November 27, the reporter of Science and Technology Daily interviewed Xie Bin, director of Shanghai Mental Health Branch for Disease Control and Prevention, and chairman of the Mental Health Branch of the Chinese Preventive Medicine Association. Science and Technology Daily: How can I feel at home? Xie Bin: You can do some activities to help the brain secrete endorphins, because endorphins are substances that can improve mood. Yoga, exercise, meditation, listening to music, etc. can help your brain secrete this substance. Among them, aerobic exercise is the most effective. For example, after 30 minutes of KEEP at home, the brain will secrete endorphins. When you persist in doing it for a long time, and after 2-3 months, you have formed a stable habit, then the brain secretes endorphins as well as dopamine, which will keep people happy and positive for a long time and help prevent psychological problems. In fact, many people do not want to stay at home, because they are too lonely at home and do not know what to do, and they have many activities and friends outside. Therefore, if they cultivate some hobbies at home, such as learning to grow flowers, learn to cook vegetables, and learn a musical instrument (piano, guitar, etc.), they will also play a role in regulating their emotions. Science and Technology Daily: Anxiety can be eliminated through daily activities. Some people think that when they live in isolation, they feel irritable, depressed and depressed because of "affectation". Is that right? Xie Bin: When encountering such things as the COVID-19, most people will feel anxious. This is a normal reaction, not an affectation. Very few people will have negative emotions that last too long or are serious, or even reach the diagnostic criteria for anxiety disorder and depression disorder. That is not only a correction, but a morbid condition that requires professional intervention. Therefore, everyone should face up to this emotion and understand that these are normal psychological reactions. Because it is normal, we should accept it without paying too much attention. Do not cause further negative emotions such as anger, shame and worry, and do not affect your daily life, work and study, but do what you should do with this emotion. This is the right attitude. Science and Technology Daily: What psychological theories can help people cope with anxiety in the current epidemic situation? Xie Bin: There is a concept in our psychology called "self-efficacy", which is related to people's sense of pressure, anxiety and other psychology. If a person has a high sense of self-efficacy in a state, feels confident in coping with the situation or state, and can control his life, work, study, etc., the psychological pressure will be less, and it is less likely to have serious anxiety problems. If the sense of self-efficacy is very low, the future development of the state is uncertain and uncertain, and there is no confidence in whether they can cope with it, the psychological pressure will be greater. However, this level is not absolute. "Self efficacy" will be affected by objective conditions, but also subject to subjective factors.
Edit：qihang Responsible editor：xinglan
Source：http://health.people.com.cn/n1/2022/1130/c14739-32577441.html
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