How do you regulate your emotions in the current environment? Be the “main person responsible for your health”-Hangzhou News Center-Hangzhou Net

Psychologist of Zhejiang Jingzhong University (Seventh Hospital in Hangzhou):

Eat when you need to eat, sleep when you need to sleep, and work when you need to work

If you have time, play chess with your kids, you can only lose but not win

Do 1 housework every day and maintain 6000 exercise steps every day

Read 8 minutes a day…

“Why am I not positive yet?” “What should I do if I’m positive?” “Why is it still uncomfortable after recovery?” The peak of the epidemic is approaching, and everyone will feel more or less tension and anxiety in their hearts.

Are these emotions normal? How to relieve it? What emotions require special attention? How to deal with sleep disturbances?

City Express Orange Persimmon Interactive, in cooperation with major hospitals in Hangzhou, is launching a live-streamed large-scale science popularisation series of “Zhejiang medical masters, showing their experiences, jointly fighting the epidemic, and warming persimmons orange”. At 7 o’clock last night, chief physician Tan Zhonglin, director of affective disorders department of Zhejiang University School of Medicine Affiliated Mental Health Center (Hangzhou Seventh People’s Hospital), answered questions from online netizens about how to relieve tension and anxiety during the epidemic in the live broadcast room. At the same time, Yu Zhenghe, director of the psychosomatics department of Zhejiang Jingzhong University (No. 7 Hospital, Hangzhou), also gave everyone advice on sleep problems during the epidemic.

The following is a live recording, I hope it will be useful for everyone.

Q: The peak of the epidemic will come soon, what emotional problems need special attention?

Tan Zhonglin: The epidemic is invading deeply, and its impact may exceed many people’s imagination, and it will bring some emotional and psychological problems.

Lu Lin, an academician of the Chinese Academy of Sciences and president of Peking University Sixth Hospital, gave a figure: since the outbreak of the new corona epidemic, nearly 70 million new patients with depression, 90 million patients with anxiety, and more than 100 million people have suffered from insomnia. In other words, anxiety, depression and sleep disturbances are emotional and psychological issues that require special attention during the epidemic.

Q: Is it normal to feel anxious during the epidemic? How to break the illusion of yang and fear of yang?

Yu Zhenghe: The mirage and fear of the sun are actually an emotional state of anxiety. First of all it’s normal to have moderate anxiety, try to accept it, but you don’t have to be overly anxious, instead you will be like a frightened bird and the body’s stress system will not activate.

How to get rid of yang ghost anxiety and fear of yang? First of all, many patients themselves are “anxious personalities”, who like to pay attention to and overinterpret negative information. Such people should spend less time paying attention to epidemic information, not listening to gossip, and reading more authoritative platforms and information scientific officers and do a good job of scientific protection; second, maintain a regular work and rest schedule, eat a reasonable diet, exercise moderately, and maintain adequate sleep.

Question: For patients with anxiety and depression, will the condition worsen during this time? What issues should family members pay attention to?

Tan Zhonglin: People’s emotions will fluctuate with the seasons, but not all patients with anxiety and depression will get worse in winter. Seasonal fluctuations affect mood through temperature, sun, etc. In general, when the temperature drops and it rains, outdoor activities decrease and the lighting time becomes shorter, which will have a direct impact on mood. Therefore, for these patients, the following points should also be performed during this period:

First, moderate daily outdoor activity is important, especially when the sun is shining. I usually recommend 6,000 to 10,000 steps a day. Second, keep taking the medicine on time and according to the amount and do not reduce or increase the medicine by yourself. Third, maintain the regularity of eating and sleeping. Part of the emotion is physiological and is closely related to endocrine hormones, whether to eat enough and physical strength. Finally, a good family relationship and good communication are very useful for patients to regulate their emotions.

Question: If a patient who is taking medication for anxiety and depression tests positive, can they stop taking the medication?

Tan Zhonglin: Don’t stop taking the medicine yourself. It’s like continuing to take medicines for high blood pressure and diabetes.

It takes some time for the body to adjust to the drug. Abrupt discontinuation of the drug can cause insomnia, mood swings and return of the original symptoms. It can be separated and eaten half an hour apart. If in doubt, consult your doctor.

Question: After the elderly are infected with the new corona, in addition to taking care of their bodies, should family members also pay special attention to their emotions?

Tan Zhonglin: It should be noted that the elderly often have a variety of physical illnesses, often take a variety of drugs, and the healing process may be longer than that of young people.

For the elderly who have been infected with the new crown, the first is not to panic; the second is to continue taking the previous chronic disease medications while taking the new corona-related medications. The third is to accept this fluctuation when sleep, nutrition, blood pressure and blood sugar fluctuate. If in doubt, communicate with the doctor in time. See a doctor if necessary.

Emotions are important in the recovery process of older adults. Family members must learn to be their own good teammates and not be a hindrance. When the elderly lose their temper, or even act like a child, be more tolerant and restrained, and don’t comment at will, let alone criticize. Be more comforting.

Question: Some people have sleep problems after recovering from Yangkang, what’s the problem?

Yu Zhenghe: There really is such a situation. On the morning of December 27, our sleeper colleagues saw 60 patients in the half-day outpatient clinic, and about 20% of them were new patients.

There is a term abroad called sleep disorder after the new corona. There are two situations: one is that sleep itself is fine, but due to symptoms after infection, the sleep pattern is disrupted, and under such circumstances the original sleep can be quickly restored. Another is that some patients usually do not sleep well, and after the sun becomes positive, the poor sleep situation will become worse. Even after recovering later, sleep disturbances will still occur. This group of people should be careful, use some short-term sleep medication, and use professional sleep methods to recover as soon as possible. If it still doesn’t improve, seek professional help.

Question: Faced with the current environment, how should I adjust my emotions?

Tan Zhonglin: First of all, enter the current specific stage in life and believe that you can complete the task in this stage; If you feel it is really difficult to complete the task then go to the hospital in time and communicate with the doctor. Trust that you will not tackle this task alone. Second: Eat when you should eat, sleep when you should sleep, and go to work when you should go to work. Again: if you have time, play chess with your children, you can only lose but not win; spend half an hour listening to your lover, don’t defend yourself, don’t comment, nod more; take a walk to the park near the small river with your family and have a video call with your parents Phone. Finally, do 1 chore every day, maintain 6,000 exercise steps every day, and read books for 8 minutes a day. When you have more important things to do, you won’t always pay attention to your emotions.