Many people say that 2020 is too unusual. It seems that we have not done much and just witnessed history. Sometimes I would make a joke, and I would have a story to tell the younger generation in the future. I think back then…
In the first half of last year, for many people, anxiety, depression, pain and anxiety have become the main emotions of the general environment, such as this general environment has got PTSD (post-traumatic stress disorder). Mental health is constantly being mentioned. Perhaps for psychologists, in 2020, mental health and psychological counseling have suddenly come to the public’s field of vision. At the beginning of the epidemic, I was also a member of the anxious army, wandering in various groups, asking where I could buy masks. Many friends around me are also asking me: “Why do you, a psychologist, still have so much anxiety?” It seems that in the eyes of most people, we psychologists should not be psychologically troubled, and our hearts should be extremely strong. But it’s right to think about it. If you don’t have a strong heart, you may have already withdrawn from this industry.
After the outbreak, I participated in many psychological assistance projects, and I also hope to contribute some of my strength during this special period. Maybe we have not rushed to the front line like medical staff, but we are also on the front line of psychological epidemic prevention. Looking back now, from January to March last year, in addition to providing psychological assistance, it was all kinds of studies, training, and participation in supervision. I felt busier than usual.
When working on psychological assistance, I received requests from all kinds of people for help. I can feel their anxiety, irritability, and anger; I also heard the self-doubt, helplessness, and overwhelming of medical staff and community workers. During that time, whether it was “fighting” on the front line or staying at home, it was full of various emotions that affected our physical and mental health. I also swipe my phone every day, watching all kinds of information flying in the sky, and sometimes I worry about whether I will be infected, and I become nervous when I hear someone coughing-remind myself quickly and watch less negatives Information, there is no need to make a fuss, let alone scare yourself. Reduce the input of negative information, put more energy into psychological work, and divert your attention.
When consulting, I often hear visitors say: “Teacher, no one can understand me, I don’t know who I should talk to, and I don’t know what to do.” The worry reaction has its own pattern—when something happens, the first emotional reaction is self-digestion and depression—but there are always times when it can’t be digested. Everyone knows the story of “the last straw that crushed the camel”, but such things continue to reincarnate in our own bodies. I often say to my friends and visitors: There is nothing wrong with not reporting the good or bad, but when we don’t tell, who can understand us?
I still remember receiving a phone call and saying a lot of things, which roughly meant: “Teacher, I am a nurse and I am on the front line. I am under a lot of pressure now. I don’t know what to do…” I chatted with her. It took a long time to realize that she was carrying her family to the front line. I asked her: Do you want to relieve your stress? She said to think. I told her to hang up the phone in a while, please call your family and tell me what you said to me just now. After a long period of time, the nurse called again. She was very happy to hear that she was not as anxious as before. She told me that she had been worried that her family would not support her, but she did not. She gave her a lot of encouragement and support.
In fact, this is the case. Many times we report some worries and worries with our family members, and what we get is emotional release, pressure relief, and family understanding and support. This is also the “seek social support” that we often refer to in our consultations.
Many times, the way to relieve emotional stress is in our lives, but maybe we haven’t taken that step. Psychology is in our lives. It is not so magical, and it is not only a professional consultant that can use it. When we understand it, we will find that it is actually very simple-understand a little bit of psychology and be able to self-regulate in some ways to make ourselves less uncomfortable and be able to adjust faster.
For example, one thing I often do: “Mindfulness Decompression”. What is mindfulness? In layman’s terms, it is awareness, in-depth awareness. But there is a certain difference between mindfulness and awareness-mindfulness is awareness without evaluation. Many people may have heard that we have to “live in the present”. In the present, many of our emotional distress will slowly disappear, and mindfulness can help us stay in the “present”.
When I first started to learn mindfulness practice, to be honest, my thoughts at the time were “boring.” Is this really useful? There will be such suspicions even though I am a consultant studying the cognitive behavioral school. But after sticking to it, my biggest feeling is that the mood changes are stable, the feeling of stress is reduced, the body pain is reduced, and the quality of sleep has also been improved. In numerical terms, 0 points are particularly good, and 100 points are particularly bad. At the beginning, it may be at the level of 80 points, but after doing mindfulness exercises, the score may be around 50 points. I also do mindfulness when I have time to relax my tense nerves. You can search for mindfulness audio on the Internet and follow the exercises. Of course, choosing the one that suits you is the best.
Wang Jiansheng’s psychological lecture activity.
There are also a few more easy mental methods that are similar to mindfulness, and can also be used in daily life-relaxation training, meditation, breathing methods, etc. are all methods that can keep oneself calm, and they are very effective.
Here is a breathing exercise method for everyone. The specific steps are: ① Put one hand on the chest and the other hand on the abdomen. ② Inhale through your nose to make your stomach bulge (puff belly), which means you breathe with your whole lungs. Try to minimize the movement of your upper chest and keep breathing slowly. ③Exhale the exhaust gas from the nose slowly and evenly. ④ Repeat several times to maintain a certain rhythm. It is advisable to take 8 to 12 breaths a minute (one exhalation and inhalation counts as one complete breath). When you first practice, you may not be able to proficiently judge the rhythm, so you should practice a cycle of 5 to 7 seconds as a breath. ⑤ Can’t breathe quickly and deeply.
Of course, there are many other methods that can help us relieve anxiety and regulate emotions. I won’t say much here, you can find many psychological tips that can be used in life on the Internet. When our emotions are stable and we take action, and then our cognition changes, you will find that life has become different.
Finally, what I want to say is that each of us has the instinct for self-healing, and psychological healing and growth are in all aspects of life. It may be healing when we listen to music, watch movies, and eat food. Start. Life is our own, we are already very good.