First, practice breathing and relaxing.
It can be used for self-relief in times of extreme anxiety and self-regulation in life. Practice for 3-5 minutes at a time. Good memory can be called 3 15 breathing.
Please lie on the chair in a comfortable position, with one hand on your abdomen and the other on your chest. Exhale first, and feel that there is enough room in the lungs to take a deep breath in the back. Then breathe in through your nose, hold it for 3 seconds, count silently: 1-2-3, pause 1 second, and then exhale slowly, so that you can be silent.
When you inhale, you can let air into your abdomen, feel your hands push up on your abdomen, and your chest just bulges slightly when your abdomen bulges, so it takes you longer to exhale than to inhale.
Second, practice emotional monitoring skills.
Emotion monitoring technology is to continuously record the daily emotional changes for three months, forming an emotional record curve, which will be found to be tortuous and fluctuating, that is to say, emotions must fluctuate. In this way, it will be clear that mood swings are normal. Knowing this, you will manage your emotions better.
The specific method is as follows: score your emotions in three time periods every day: get up-12: 00, 12: 00- 18: 00, 18:00- sleep, and then make the daily scores into emotional curves.
That is to say, at noon 12 o'clock, the mood from getting up to 12 o'clock is scored, and the mood after 6 o'clock in the afternoon is scored, before going to bed at night or when getting up the next day.
The lowest mood 1, the highest mood 10, score yourself.
If you have mood swings at a certain time, get an average score. Everyone can do this during isolation or at ordinary times. As a tool of self-emotional management, it is also an activity that insists on self-willpower practice. It seems that three data are recorded every day, but if you persist for three months in a row, you will find it difficult, but it is precisely because it is not easy to persist that once you do it, you will have a positive experience.
Third, keep a diary of the quarantine period.
It is necessary to keep a diary every day, and leave a little record of feelings and thoughts in time, which will become history and leave traces. History is different from the past. In the past, the wind didn't leave a record, but what history wanted to record was what left words and images. If you look back on these things in five or ten years, you will find a completely different self. Of course, we mean emotional. At that time, when you look back at this period, you will be grateful, but if you don't leave a record, you can only glance at it occasionally by unreliable brain memory.
The above is just general emotional processing. If you feel that your emotional problems are particularly serious and cannot be alleviated, it is recommended to contact professionals for professional help in time.