Anxiety during the epidemic (facing the anxiety caused by the epidemic)

The new coronavirus is coming fiercely, with high contagiousness and fatality rate. Academician Zhong Nanshan believes that staying at home is the safest. For people in areas hardest hit by the epidemic, staying at home for a long time will cause emotional reactions, such as excessive fear and anxiety, and even affect normal life. How to relieve anxiety during the epidemic?

Maintain a regular schedule

During the epidemic, many places closed communities or restricted going out, staying at home all the time, eating three meals a day and having irregular schedules, which will aggravate anxiety. Research has found that routine and a sense of control can cope with anxiety and panic. Establish a good lifestyle, go to bed early and get up early, eat three meals a day at regular times and avoid staying up late.

Facing the epidemic correctly

Adjust your cognition

Generally, people who are sensitive, suspicious and psychologically fragile will experience anxiety. You can try to adjust your cognition and be objective. Face the physical state. Don't worry too much about physical changes. People who are sensitive and suspicious often wonder whether they are infected. If you have difficulty judging by yourself, you can ask family or friends for help.

Consistent abdominal breathing

When you feel anxious, you can use abdominal breathing to relieve it. The specific method is to sit upright, place one hand on your stomach, take a slow and deep breath for 4 seconds, and feel that your stomach can bulge. Then slowly exhale, let the abdomen retract, and repeat several times until the mood is relieved. This can activate the body's relaxation response.

Write down your worries

Excessive anxiety will confuse your brain and make you confused, which will make you more and more anxious. You might as well write down the things you are worried about on paper in order, and then think of various solutions.

Stay connected with society

Now is the information age. You can communicate with relatives, friends and colleagues through phone calls or videos, understand what they are thinking, and help each other. More encouragement and care should be given to vulnerable groups such as children and the elderly.

Warm reminder

During the long vacation, you may wish to read this novel, watch TV series, or play parent-child games with your children. If it is not convenient to talk to family or friends about your anxiety, you can vent your emotions by writing them on paper. In addition, you can also perform progressive muscle relaxation training to indirectly relax your emotions through conscious control of muscle activity, relieve tension, anxiety and fear, and maintain a relaxed and happy mood.

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