Psychological assistance after the earthquake
Post Traumatic Stress Disorder is an anxiety disorder, referred to as PTSD.
This concept first appeared in the third edition of the Diagnostic and Statistical Manual of Mental Disorders, published by the American Psychiatric Association in 1980.
The identification criteria mainly include three groups of symptoms: re-experiencing the situation (re-experiencing the wound event through painful memories, dreams, or hallucinations), evading or indifferent reactions (always avoiding things that are associated with injury events, or indifferent to the usual response)), More irritating symptoms (difficulty falling asleep, high alertness, exaggerated startle response, etc.).
People with one of the three symptoms can be identified as PTSD.
Research shows that approximately 75% of people may have witnessed, witnessed, or encountered an event that is enough to be called a wound, such as a natural disaster, a traffic accident, a violent attack, or physical abuse. These events seriously threaten or harm themselves orThe safety of others’ lives.
After the earthquake, people in the disaster area are facing multiple disasters such as loss of loved ones, displacement, lack of living materials, and even danger to life. The psychological damage caused by the disaster may include stress disorder after the wound, extreme helplessness and fear, and lossand many more.
My cousin at Wenjiang University in Chengdu told me, “I was in the dormitory when the earthquake happened, and I felt that the building was shaking a lot. My legs were soft when I ran, and I was scared!
After the earthquake, the teaching building was severely cracked and could only sleep on the basketball court without sleep all night!
“My friends working in the urban area of Chengdu told me” I was wearing high heels and couldn’t run when the earthquake happened. Many people were crying. Although there were no casualties, the water stopped after the earthquake. Everyone started to buy and consume a lot.Depressing!
“Due to the collapse of many school buildings in this earthquake, students have become one of the largest casualties.
The wounds caused by disasters to children and adolescents will affect their future lives more severely than adults, and may hinder the development of children’s healthy mentality such as independence and autonomy.
PTSD crisis intervention can relieve mental and physical symptoms and prevent adverse consequences.
Due to the timeliness of crisis intervention, it is also necessary to intervene psychological intervention for survivors at the first time.
The current major interventions include cognitive behavioral therapy, imaginative recall therapy, psychological evacuation, and a combination of other psychotherapy techniques.
It is gratifying to see that relevant departments have organized the deployment of professional psychiatrists to the disaster areas for psychological intervention and intervention; some folk psychology volunteers have also begun to provide crisis intervention commissioning manuals through the network for post-disaster psychological prevention and evaluation.Online psychological consultation, etc., work together to contribute to the psychological crisis intervention after the disaster.
Let you recover your mood
Good mood is always there, bad moods are patronized from time to time, especially when there is a certain problem, the old troubles often come to harass you.
How to do?
If you want to deal with it, maybe it’s a bit useful.
”Looking for someone to talk about the law” is the most effective and effective way.
Maybe you think that your troubles are big, no one can make you free, then it is wrong.
Find someone to say that the troubles of Tianda will slowly shrink like a leaking ball.
The speed of atrophy is related to the object of the complaint.
If this person is a close friend, and can also give you some ideas, think of ways, or comfort, then it will quickly disappear.
If the other party just listens, there is no way, it is not bad, you will be accompanied by comfort, and the mood will get better.
Most afraid of those who are on the fire, such people, when there are troubles, try to find him less.
The “Time Digestion Law” does not have the right person to confide, does not hinder the power of believing in time, it will always make all joy and troubles go with the wind.
A few days ago, some of my sisters were going to die because of falling out of love. I felt that the sky would fall down. No one would persuade.
Through the shift of time, the wounds are slowly filled and the life becomes more lovely.
And realize that finding someone you love is worse than finding someone who loves you. It is not too small to say that this is a harvest.
In fact, this is the case many times. At that time, I felt that I couldn’t do anything. After I thought about it, I became a “small dish”, and the time will be a little bit worn out until I feel funny.
When the “Gourmet Filling Method” is in a bad mood, it may be when the appetite is wide open, what weight loss, what waist, all thrown into the clouds.
First order a delicious meal, left, right, one spoon, one chopsticks, until the mouth is full of oil, the belly is full of waist, the troubles and the fullness of the smoke disappeared.
Although I will pay a few hunger and hunger for this meal afterwards, it is worthwhile to think about the anger in my heart.
Sometimes think about it, weight loss has not worked, whether it is related.
The “shopping venting method” is more suitable for women. There is no reason to spend money to buy things. If you are in a bad mood, you can use this primer to go to the mall to “fall the leaves in the autumn.”
I used to be reluctant to be generous now. I didn’t dare to buy it now without any scruples. It’s a bad mood. I’m going to buy it for three seven twenty-one.
The pink cap that I have been hanging in my bedroom is the “capture” in this case. The price is not good but it doesn’t come in handy. It’s just that the dust on the top is taken care of.
This is a common way for men to use wine. It is often said that it is more embarrassing to drink alcohol, but sometimes it can temporarily anesthetize its effects. When time passes, it will naturally change its mood.
It is our ultimate goal to have a drink and talk about it again, so that the bad mood can be resolved in alcohol.
Just don’t drink too much, it hurts to hurt the body. If you borrow the wine and make a lot of noise, it will be even more embarrassing.
When the “sports dispersal method” is in a bad mood, you may wish to go to the park, in the courtyard, or in the community to run and walk around.
The high sky clouds outside, as well as the green trees and red flowers, will symbolize the magic hand, let you slowly come out from the bad mood.
Things that can’t be figured out may be able to figure out, and things that can’t be seen may be able to pass through, and the mind will become open-minded.
Besides, exercise can also strengthen the body, which can be described as two-fold.
When the “interest transfer method” is badly attacked, don’t hang on a tree and find something you are interested in doing.
People who like to write something can do their best, and maybe the inspiration is running at this time, you will have a piece of work coming out!
Music lovers can revel in a variety of classic and non-classical music and enjoy life.
If you don’t complain, it’s important to have a little hobby, and it’s possible to come in handy at a critical moment.
”Seven strokes” drive, I believe that bad mood will be swept away, and constantly have new happiness, this is our standard of living.
Relaxing yoga in front of the TV
Sometimes long-term desks will gradually lose the elasticity of our spine and form a humpback shape.
So, after an hour of work at the desk, we can use the high-back chair to relax.
The first group: Single lotus exercise: The lotus position is the basic sitting position in yoga. You can do this while watching TV, which can help move multiple ligaments of the human body and keep the meridians open.
Maintain a normal sitting position with legs straight.
Succumb to the left leg, place the instep of the left foot on the groin of the right thigh, put your hands on the upper left, and gently do the upper and lower elastic exercise several times to make it finally touch the ground.
After slowly restoring the left leg, massage your hands and step on your feet.
Change your right leg and gently press your right leg in accordance with your left leg action.
The above action is repeated three to five times; pay attention not to overstretch the leg each time.
The second group: leaning against the wall and semi-ploughing: “Plowing” can be called a youthful and permanent posture in yoga. We can use the wall and closet at home to properly upside down some parts of the body every day to make the leg shapebeautiful.
Move the front to the wall of a wall.
Lean your legs up against the wall.
The upper body lays naturally on the ground and stays in place.
Be careful not to eat for one hour before or after the exercise; avoid bathing for half an hour before or after the exercise.
When the action is in progress, pay attention to keep all ranges within a moderate range, and do not break through the limits of the body to avoid hurting yourself.
Breathe evenly, all with your nose, and be stable and slow.
The third group: free radical type: This position helps the sleeping body to wake up quickly, and the whole body is filled with a large amount of fresh oxygen.
Long-term adherence can maintain fractures in the abdomen.
Place your arms on both sides of your head with your fingers crossed and your palms facing inward.
Inhale deeply, contract your body as much as possible in both directions, and tighten your whole body muscles for a second or two.
Exhale and relax.
Repeat two or three times.
The fourth group: Lizard: This posture can awaken the spine, promote blood circulation of the spine and nerves, and enable each part of the body to start quickly.
Steps: After finishing the expected posture, put your body on your face.
Arms support the mattress, so that the hips are up, the big and small legs are kept at about ninety degrees.
The top and chin touch the ground, arms straight forward.
Maintain your previous natural breathing.
Then return the chest to the heel and rest for a while.
Office health ten small movements
The OLs in the office building are always busy on the desk.
Use computers, look at documents, discuss research. it’s easy to move, it’s easier and obesity, cardiovascular and cerebrovascular diseases, diabetes, osteoporosis and other diseases.
Life is in sports, the old saying goes, the office is busy, still have to keep some time for exercise, eliminate fatigue, stay away from sub-health, prevent disease.
銆€銆€The work pace in the office building is fast, so the exercise should be easy to learn and effective. The following introduces a set of fitness exercises for office work, insist on daily practice, and you will soon see the benefits!
銆€銆€First, Shantou licks the head every morning or at night before going to bed – stimulating the head points, can adjust the health of the human body.
Stand upright and relax.
Hold the empty fist on the head with both hands, naturally move the wrist joint, use your fingers to gently rub the head, first slam from the forehead to the top of the top of the head, and then from the sides of the head to the center of the head.
The number of times depends on each person’s situation, generally about 50 times is good.
銆€銆€Second, the comb is first straight brushed, with a wooden comb (do not use plastic, metal comb, preferably boxwood comb, if there is no wooden comb, can also be replaced with a finger) from the forehead through the top of the head to the back comb, graduallyaccelerate.
Do not use excessive force when combing to prevent scratching the skin.
Then comb the brush diagonally.
First comb along the head, comb the hair, then comb backwards, then comb along the head.
About 20-30 per minute, once a day, 3-5 minutes each time.
This can stimulate the scalp nerve endings and the head meridian points, through the combination of nerves and meridians on the cerebral cortex, regulate the meridians and nervous system, change the head nerves, promote local blood circulation, and achieve the effect of eliminating fatigue, strengthening the body and promoting hair growth.Especially suitable for mental workers.
銆€銆€Third, the high-handed front of the high-five, at a 90-degree angle, the two fingers and five fingers straight out.
Then forcefully clap your hands, the louder the better.
The high-five is mainly to stimulate the two acupuncture points, usually around 20 times.
銆€銆€Fourth, the bath hand is one of the health massage.
Take the habitual position, eliminate the distracting thoughts, calm down and calm down, listen to the ear, do not look farsighted, and keep the navel, and rub the hands together from slow to fast.
銆€銆€Fifth, the face is placed on the face with the hot hand, the two hands are vertically down from the front nose to the sides of the nose, repeatedly rubbing until the face is hot.
Then close your eyes and massage your eyes and surroundings with your fingertips.
銆€銆€Sixth, there are many acupuncture points on the ear ear outline.
Use two index fingers, middle finger, ring finger three fingers, rubbing the auricle before and after, stimulate the distribution of various points on the auricle.
The number of times is also determined by each person’s situation, generally about 20 times.
銆€銆€Seven, the neck first with both hands index finger, ring finger repeatedly massage the wind pool at the back of the neck, Fengfu points, the force from light to heavy, until local heat, and then alternately rotate left and right, the speed is slow but the amplitude is large.
銆€銆€Eight, shrink the lips and breathe upright, hands on the hips, first inhale.
Pause for a while, then shrink your lips, don’t force, slowly exhale, until the end of the spit, then take a deep breath, repeated more than ten times.
This will prolong the time of oxygen in the alveoli and promote the exchange of oxygen and carbon dioxide.
銆€銆€Nine, bend your feet naturally apart, hands on your hips, first bend left and right 30 times, then tilt back and forth 30 times, then spread the chest several times around the arm.
銆€銆€Ten, walking and walking means informal, leisurely and leisurely.
Before going for a walk, you should let your body relax, move your body properly, mix your breath, calm and calm, and then take it easy, otherwise you won’t be able to exercise.
It’s easy to walk, just like walking in a walk.
In this way, the blood of the whole body can be adjusted to be peaceful, and the circulation of the veins is coordinated internally and externally.
Walking should be calm and gentle, it is not appropriate to rush, throw away all the trivial things in order to relieve fatigue and puzzle God.
銆€銆€4.Walking should be gradual and gradual, and work hard, and do not be tired and tired.
The speed of walking, slow step (refer to slow walking, steady walking, about 60-70 steps per minute, so that walking can be old and weak and exercise after meals), quick step (refers to walking faster, every minuteAbout 120 steps, because this kind of walk is more brisk, the long-term ability can excite the spirit, excite the brain, make the lower limbs strong and powerful) and walk away (refer to walking and stopping, and fast and slow.
After a long distance, stop and take a break, then go again; or go for a ride and then slowly.
This kind of stop-and-go walk is suitable for people who recover from illness and who are sick and sick.
The most crucial point of walking is perseverance, and it will be revealed in the long run.
Four tips make weight loss easier
Nutrition Your heart uses your nutritional knowledge to arm your mind and establish a scientific concept of eating healthy.
In addition, it is not only to eat with your mouth, but also to eat with “heart”.
Specifically, it is necessary to make two clear: it is clear that the disease from the mouth into the modern civilization is mostly related to eating, so the disease prevention should be controlled from the source.
Obvious obesity can be reduced, using the expected conditioning method to lose weight is not painful, alternative easy, economical and practical.
As long as you follow the plan and practice it, you will be effective.
銆€銆€Slim your body weight loss to gradually reduce the waist circumference, abdominal circumference, hip circumference, to achieve the appropriate standard.
Specifically, do “three know”: know the standard of normal weight, waist circumference, abdominal circumference and hip circumference; know the harm to the human body and life; know the methods and steps of scientific weight loss.
At present, the job seeker has a medical method to judge whether he is overweight: standard weight method, body mass index method, body rash method and waist-to-hip ratio method.
Among them, only the body micro rate needs to be measured by a professional measuring instrument, and the other three methods are slightly measured by the dieter himself.
銆€銆€Standard weight = height (m) 2 x 22 kg.
Within 10% of this value, it can be regarded as normal weight; more than 10%, but not more than 20% is overweight; more than 20% is obese.
銆€銆€Body mass index (BMI) = weight (weight) 梅 height (m) 2, which is the number of squares divided by the square of height.
The value obtained is at 18.
9 is normal, at 24?
9 is overweight, more than 28 is the ratio of fat waist to hip ratio = waist circumference (cm) and hip circumference (cm), that is, the number of waist circumference divided by the number of hips.
The value obtained is less than or equal to 0 for men.
85, female is less than or equal to 0.
80, the body weight is in the appropriate range, beyond which the value is overweight or obese.
銆€銆€It is not that someone is hungry to control your mouth, not to eat, but also to eat scientifically in accordance with the “Chinese Dietary Guidelines.”
It can be summarized as the following three points: First, balance, refers to sputum and sputum, acid and alkali, primary and secondary, coarse and fine to eat together; second, diverse, preferably eat more than 25 kinds of food every day;Appropriate amount, according to your height, weight, occupation and activity, flexible adjustment of the type and amount of food consumed daily.
銆€銆€Take your legs and pay attention to the right amount of exercise every day to achieve instantaneous in and out balance.
Specifically, to do “three counts and one choice”: “three calculations” is to calculate their daily consumption value, the actual daily consumption of all activities and the daily consumption value of each stage of weight loss.
“One choice” is to choose a sport that is suitable for personal conditions and that can be adhered to and enforceable.