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新冠肺炎全民心理健康实用手册(第二部分)(

2020-03-26 来源:未知 编辑::ldh 阅读

新冠肺炎全民心理健康实用手册(第二部分)

4种心理调适方法:

1. 平缓呼吸法

吸气、屏气、呼气均默数5秒,吸气时通过鼻腔缓慢而充分地将空气吸到身体最深处,呼气时通过鼻腔或口腔缓慢呼出,完全呼出气体后可正常呼吸2次。循环上述步骤,每次练习3-5分钟。

2. 肌肉放松法

可以采用平躺或端坐的姿势,放松顺序可遵循自上而下,从头到脚,反之亦可。

3. 蝴蝶拍

闭上眼睛或半合眼,双臂交叉放在胸前,双手交替摆动,轻拍双肩,同时缓慢深呼吸。如此重复。

4. 保险箱技术

一种通过想象方法来完成的负性情绪处理技术。有意识地对内心积攒的负性情绪进行“打包封存”,从而使自我可以在较短的时间内从这些负性情绪及消极观念中解放。

Handbook for mental health care during COVID-19 outbreak (Part 2)

Four ways to calm your worried mind:

1. Slow breathing

Breath in slowly through your nose. As you do it, count to five. Hold your breath deeply for another five seconds and let the air reach the deepest depths of your lung. Then breathe out through your nose or mouth to the count of five. Have two rounds of normal breathing after exhaling the air completely. Repeat the process and practice for three to five minutes every time.

2. Muscle relaxation

Lie on your back or sit up straight and relax your muscles from your feet to face or vice versa.

3. Tapping shoulders with crossed arms

Keep your eyes closed or half-closed and cross your forearms over your chest. Tap your shoulders alternately with slow and deep breaths. Repeat the process.

4. Containers for emotions

This technique helps you manage your negative emotions through imagery. You can imagine packing up all your negative emotions and keeping them in a sealed container, thus freeing yourself from the negative feelings and pessimistic mood in a short time.

(湖北省外办)

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