How to gain the sense of peace?

The sense of peace mainly helps people resist anxiety and stress and solve sleep problems resulting from these feelings, and thus helps people recover regular life and initiative activities. In this episode, we’ll provide solutions to several common problems caused by anxiety.

First of all, we should learn to accept anxiety and stress in moderation, and realize that overreaction to stress will exhaust us both physically and psychologically. Then, we can pacify ourselves by listening to light music, doing yoga, taking a hot bath, making handicrafts and so on, distract our attention by enjoying the books and TV plays we like and mindless mini-games, or vent bad emotions by tearing paper, doodling, throwing pillows, boxing, screaming (with soundproof devices), crying and writing diaries.

If you already have devastating thoughts like “Things will never go well” and “The doomsday is coming,” you can try to think in the following way. Firstly, we can look at things dialectically, which means to take notice of the sources, facts and data of the information, and than judge whether it’s rational to get anxious. Secondly, we can recall experience of crises to confirm our ability to cope with difficulties. Thirdly, we should pay more attention to the beauties around and give ourselves positive psychological suggestion.

If you can hardly fall asleep, try to make the bedroom favorable for sleep. For example, put up shade curtains in the bedroom, with throw pillows or other cozy things on the bed, and pleasant perfume in the air. In the meantime, avoid stimulating drinks, food with a strong taste or much sugar, and TV programs or books with violence content, and never drink alcohol before going to bed. Moreover, you can do moderate exercise between the lights, with sufficient relaxation afterwards. Before going to bed, enjoy easy reading material, soothing music and relaxing exercise, and develop positive mental set by writing a grateful diary.

If you had a nightmare, the first thing to do is to tell yourself you’re safe at present. In the daytime, maintain normal and regular study, work and life. Go to bed and get up regularly and do proper exercise. Besides, you can try to imagine the nightmare as a positive story and recall the story before sleep.

Regular life is the basis for maintaining psychological health and handling crises. Therefore, it’s very important to eat healthy and nutritious food, work and rest on schedule, and do aerobic exercises. Be careful not to eat and drink too much, entertain yourself immoderately, or get too devoted to work and overwork.

面对疫情，我们应如何获得平静感？

平静感重在帮助人们对抗焦虑和紧张的情绪，解决因此产生的睡眠问题，帮助我们恢复有规律的生活和自主性活动。在本期栏目，我们将针对心理焦虑产生的几种常见问题，一一提供解决方案。

面对焦虑紧张的情绪，我们首先要学会适度接纳；同时也应意识到，过度的应激反应会让我们身心疲惫。这时，我们可以通过听轻音乐、做瑜伽、洗热水澡、做手工等方式进行自我安抚；也可以通过看喜欢的书籍、电视剧，玩不费脑子的小游戏来转移注意力；或者通过撕纸、涂鸦、扔枕头、打拳击、喊叫（做好隔音处理）、哭泣、写日记来宣泄负面情绪。

如果你已出现了“好不起来了”“世界末日来临”等灾难性想法，可以尝试以下思考方式。首先，我们可以辩证地看问题，要留意信息的来源、事实和数据，再判断自己的担忧是否合理；其次，可以回忆以往遇到危机时的情形，肯定自己应对困难的能力；此外，还应多关注身边美好的事物，给自己积极的心理暗示。

如果你难以入眠，可以尝试布置有利于睡眠的卧室环境，比如在卧室装上遮光窗帘，在床上放抱枕等让人感到温馨的东西，让卧室充溢着令自己愉悦的气味。同时，注意不喝刺激性的饮料，睡前避免喝酒，不吃调味过重或含糖过多的食品，避免看暴力性的电视或书籍；此外，还可以在傍晚适当运动，结束后充分放松，睡前阅读轻松读物、听舒缓音乐、做放松练习；培养积极的心理定势，例如上床前写一份感恩日记。

如果你被噩梦困扰，应该首先告诉自己，现在是安全的；白天保持正常的学习、工作和生活节律，定时睡觉起床，适当锻炼；此外，你还可以尝试将噩梦情境修改成为一个正能量的故事，睡前把这个故事再想一想。

有规律的生活是心理健康的基础，也是应对危机的基石。因此，吃健康营养食物、按时作息、有氧锻炼很重要，注意不要暴饮暴食或“耗竭式”地玩乐，避免过度投入工作和过分劳累。