Keep the psychological “green code”! 6 Big Crowd Self-Debugging Guides Here Comes

Since the outbreak of the epidemic

Fujian Province (Fuzhou) Epidemic Psychological Assistance Line

Received a lot of hotline calls

Lin Yongchao, director of the Medical Psychological Consultation Center of Fuzhou Neuropsychiatric Hospital in Fujian Province, told reporters:

Citizens find that the health code has changed color, someone in the community is infected, or new cases appear from time to time in the same city, which may lead to fear of contracting the virus; home isolation brings inconvenience to citizens’ production and life, facing the long isolation period, reduced income, and shortage of living materials. Children need to take online classes, etc., which may lead to anxiety and depression.

Keep the psychological “green code”

Very important

During the epidemic prevention and control period, psychological reactions such as nervousness, fear, worry, and anxiety are normal self-protection mechanisms. Most people have psychological resilience, and over time, this psychological reaction slowly diminishes and disappears.

But if you have obvious anxiety, depression, irritability, insomnia, worry about illness, worry about infection, inability to concentrate, loss of appetite, and obvious disruption of life rhythm, you should not sleep, you should not be able to do things, or even Headache, palpitation and other physical discomfort. Self-regulation methods such as rest, diverting attention, etc., still cannot be relieved, or even gradually increased, which has affected daily life, work, study and interpersonal communication.

It is recommended to go to the psychiatric outpatient department of a regular medical institution, or you can call the psychological assistance hotline.

ordinary citizen

1. Pay attention to and be aware of your own emotions , and discover negative emotions early. You can also use scientific self-help psychological assessment tools.

2. Adjust your emotions in a suitable and scientific way as soon as possible (such as talking to your friends and family about your troubles, exercising, engaging in your favorite hobbies, using breathing or muscle relaxation techniques, mindfulness, yoga, etc.).

3. Seek help and interpersonal support, keep in touch with friends and family, and express concern for each other.

4. Learn to accept your negative emotions while recognizing that it is normal to have them in this situation.

5. Able to realize that their negative emotions are related to their own biased or catastrophic and unreasonable thoughts, try to correct and adjust , improve the ability to judge information, do not believe in rumors, do not spread rumors, and read Credible official information and avoid being misled by rumors.

6. When the self-help adjustment is ineffective, you can boldly seek professional help , such as a psychiatrist, or you can call the psychological assistance hotline.


1. Maintain emotional stability. Avoid reading or discussing negative information for long periods of time, recognizing that it is normal to have mood swings due to negative information. If you are in a negative mood for a long time, you must consciously adjust, change your thoughts, and adjust your behavior.

2. Maintain a healthy routine. Go to bed early and get up early, don’t look at your phone in the middle of the night. Eat a healthy diet. Even if you cannot go out, pay attention to personal hygiene.

3. Insist on exercising every day. Explore suitable exercise methods such as radio gymnastics, mat exercise, hip-hop, Baduanjin, Tai Chi, yoga and more.

4. To maintain in-class and out-of-class learning. Use a variety of online resources to study in a planned way. According to the requirements of the school, seriously participate in online courses and complete homework.

5. Improve the ability to judge information. Don’t believe or spread rumors, don’t just look at the surface of the information, but make identification judgments based on the credibility of the information issuer, the supporting evidence and logic of the information, and avoid being misled by rumors.

6. Maintain interpersonal support. Maintain positive contact with family members, friends, classmates, etc. who cannot meet by remote means, and express mutual concern. When you have mood swings, you can talk to your relatives and friends, and you can provide emotional support to your relatives and friends who are under great pressure.

people in home isolation

Home isolation has greatly changed previous living habits, work habits, travel habits, etc., which has brought psychological pressure. You should adjust yourself as soon as possible to adapt to the new environment.

1. Make a plan. Make a plan of what to do every day, especially to ensure regular eating and sleeping.

2. Study one thing. Read a book, listen to music, write, learn a new skill, etc. and enjoy the process.

3. Find a support. Seriously do housework and chat with your family. The topics of chat are richer, not just about the epidemic. If you are not with your family, you can keep in touch with family and friends through phone calls, video chats, etc. When self-adjustment is difficult, professional support can be sought through a hotline or online consultation.

4. Do an exercise. Exercise regularly. Especially when you are irritable, you can do Baduanjin or your favorite indoor exercise. You can use a sports or fitness app to make a remote appointment with your friends to exercise together.

5. Think about some experiences. Think about what valuable life experiences you can gain from this experience.

Suspected patient

1. Understand the real and reliable information and knowledge. Receive epidemic information through official and formal channels, pay attention to epidemic information rationally, and reduce the psychological burden caused by information.

2. Accept your own reaction. Be aware of the emotional changes in yourself and your family. When anxiety, fear, self-blame and other emotions appear, remind yourself or your family that these emotions are normal, try to accept these emotions, and minimize their impact on life.

3. Regular daily work and rest, appropriate relaxation exercises. When isolating at home, try to maintain a normal daily routine, have proper rest, and maintain the stability of life.

4. Actively pay attention to the moment, do what you can do in front of you, and find your favorite relaxation methods to divert your attention, such as listening to music, exercising, and writing journals, or you can learn yoga, muscle or breathing relaxation training, etc.

frontline medical staff

1. Avoid working long hours and arrange shifts appropriately.

2. Eat a light and rich diet, supplement vitamin C, and maintain your own immunity.

3. You can listen to some light music and do some recreational activities during the break. Practice deep breathing 2 to 3 times a day, exhaling slowly and slowly.

4, try to ensure effective sleep time.

5. Accept your anxiety and allow your negative emotions to be vented appropriately, such as crying, confiding, and sharing with trusted friends or colleagues.

6. Accept the limitations of oneself and medical technology.

7. Actively engage in self-talk, affirming one’s contribution, professional ability and self-worth, and improving self-efficacy.

community worker

One is to understand others. If you encounter a work object that is very uncooperative at work, first express your understanding. Most people can cooperate. Only a few people may be greatly affected by the epidemic. It is difficult to control emotions and behaviors, and it is easy to conflict. In this case, expressing understanding first will help calm his emotions and help to carry out later work.

The second is to understand yourself. In the case of stress, some community workers will also feel that their emotions are unstable, easily angry, anxious, easily wronged when they do not understand, and even very depressed when they encounter things that they can do nothing about, and even have guilt. Some people feel that their concentration, memory, and sleep have been affected. These are normal reactions in a stressful state. It is also necessary to understand that they have such reactions. If they are uncomfortable, they should stop temporarily and find a quiet place for a while. Take a deep breath at the spot, and a little relief and adjustment will also have a better effect.

The third is to protect yourself. If the work pressure is very high, the mental and physical discomfort is very high, or there is an important matter at home, you should communicate with your colleagues and superiors in a timely manner, and you can stop work or rotate if necessary. If you say that you can’t adjust yourself well, you can also call the psychological assistance hotline for professional help.

Source: Fujian Health News

Editor: Xiao Xiao