Heart guide during the outbreak

Students, teachers, and parents, please take this guide to psychological adjustment during the epidemic

The recent national epidemic is spreading in many places, and the erratic nature of the epidemic affects all of us psychologically to some extent. How can we make psychological adjustments to this? Let's take a look at the advice given by the Mental Health Education Guidance Center of Hangzhou Schools and the General School of Parents' School of Hangzhou Education Bureau -

How do make psychological adjustments for elementary school students?

Under epidemic prevention and control, students' living and learning status also change, especially those in isolation, who may be somewhat confused and panic-stricken. What can you do to adjust your physical and mental state? Try the following small methods.

Method 1 Deep breathing relaxation method

1. Inhale: Take a deep, slow, big breath in until you can't breathe in and hold it.

2. Exhale: Slowly and gently exhale.

Repeat the above steps 3 to 5 times.

Method two torso muscle relaxation method

1. Choose to lie on your back on the bed or sit comfortably on the sofa. 2.

2. Clench your fists, clench, clench again; slowly relax, relax again, relax completely.

3. Hold your arms tightly, hold them tightly, then tightly; slowly relax, then relax, and completely relax.

4. straighten your legs, tense your arches, tense, tense again; slowly relax, then relax, completely relax.

Method 3 Imagine the relaxation method

Imagine the situation that makes you feel most comfortable, cozy, and relaxed, such as the sea, the forest, the country road, and other natural landscapes. Progressively feel the relaxation of the body in order, from head, neck, body, upper limbs to lower limbs and hips, with each part tense first and then relaxed, keeping a happy mood during the process, and also listening to some soothing or your favorite music.

Parents and elders can give us the greatest sense of security and psychological support, timely confiding in them your feelings and thoughts are conducive to alleviating bad emotions.

How can high school students make psychological adjustments?

Skill 1 Mindfulness hugs to soothe your emotions

Often, uncertainty itself is not so troubling; rather, it is the emotional reactions that come with it that make us lose ourselves. If the epidemic is making you feel uneasy, soothe yourself with a "butterfly pat". You can also express the emotions in your mind by drawing, writing, or talking to a good friend.

Method 2: Be flexible and meet the challenges of the unknown

When faced with a difficult situation, believe that there must be at least three solutions to everything. Find a way to do it, and if it works, continue, but if it doesn't, change it. Calm down, analyze the impact of the epidemic on yourself and what are the difficulties, and try to make a Plan A to deal with the epidemic, and of course an acceptable Plan B or Plan C.

Skill 3 Five questions of happiness, focus on the controllable part

Why not try to stop and think about the following five questions?

1. What is something worth being happy about today?

2. What do I have to be grateful for today?

3. what is something that I am proud of today?

4. Who in my life loves me? Who do I love more?

5. What are the things in my life that I should strive for?

The more we stop to think, the more we can distance ourselves from the uncertainties in our lives, see the surrounding enablers, and find certain but small happiness in our lives.

In the face of an epidemic, we may feel irritable, anxious, and confused. At this time, we must take the initiative to learn ways to self-adjust, quiet ourselves, focus on the present moment, and do what we need to do.

How can parents help their children carry out psychological protection?

Suggestion 1: Model correctly

Children's reactions stem, in part, from what they see in the adults around them. When parents face adversity calmly and confidently, modeling the right way to respond, they can provide the best support to their children and help them develop optimism, hope, and confidence to overcome difficulties.

Recommendation 2 Normalize your routine

The untimely arrival of an epidemic may disrupt original work and life plans. It is important to adjust plans promptly to maintain a routine as the situation develops. Especially for young children, a stable and regular life helps maintain a sense of security and fulfillment. Parents are advised to devote more time and energy to parent-child activities as a way to divert their children's attention, which will also bring additional good experiences to them.

Suggestion 3 Help filter information

Consider your child's receptiveness when sharing information or answering questions related to the outbreak. When describing and explaining knowledge and phenomena, be careful to convey optimistic beliefs, informing children of our efforts and confidence.

Recommendation 4: Help manage emotions

During difficult times, parents especially need to be aware of the emotional flow in the family. Notice if you are passing on any anxiety from work or society to your children. Have you accidentally used your children, who are relatively vulnerable in the family, as emotional garbage cans?

Be aware of your child's emotional reactions. When your child is nervous about the epidemic, sympathetic to others, or unhappy that his or her life plan has been broken, you can use games and drawings to help your child identify and express his or her emotions for young children; for older children, and adolescents, you can guide your child to master some methods and techniques for adjusting to bad emotions. Listening to your child's expressions is an effective way to support them no matter what time of day it is.

When a child is experiencing a more serious psychological stress reaction that is affecting the child's normal life, timely professional psychological help needs to be sought.

How can teachers help students with psychological protection?

Suggestion 1 Care for yourself and become your psychological regulator

It is normal to experience stress reactions of fear, anxiety, anger, or worry in the face of an epidemic. As the guardians of students, teachers should correctly recognize these reactions in themselves and not indulge in negative emotions, get caught up in busy affairs, or resist the various problems that arise at the moment. Use a positive mindset to coordinate work and family life during the epidemic prevention period, use appropriate methods for psychological adjustment, reasonably arrange work and rest, and ensure good physical condition. Become a physically and mentally healthy person to be able to provide help to others.

Suggestion 2 Be the guardian of students' hearts and minds by being there for them

As teachers who have frequent contact and close contact with students, they should accompany students with a positive mindset and scientific guidance. Give appropriate reassurance and guidance to students who need it, or refer them to the school's psychological professionals for professional support. Learn about psychological protection and find out about agencies that can provide it so that you can better help your student in any way you can.

Recommendation 3: Be a safe guardian of students through home-school education

Faced with the serious and complex situation of epidemic prevention and control, cooperation between home and school is needed. Teachers should take the initiative to care about students' learning and living conditions and psychological fluctuations at home through home visits and other means and take the initiative to popularize family education precautions to parents during the epidemic prevention and control period, to improve communication between home and school and promote students' physical and mental health.

During special times, teachers should hold their positions and at the same time help students adjust their status promptly. In the face of stress, teachers should find and make good use of their social support system, actively seek help from friends, family, and professionals, and find "outlets" for their emotions and stress.

The epidemic has no mercy

Positivity, stability, and love can help us cope better with difficulties

Finding that certainty amid uncertainty

We look forward to parents and teachers working together

Create a positive, warm, and accepting

school and social psychological atmosphere

Together, home and school can overcome difficulties together