[Leaflet] To maintain mental health ~ with Korona ~ (PDF: 365KB)
mental and physical changes
Now that we need to switch to a new lifestyle, various changes may occur in our mind and body. Many are temporary stress reactions, and many recover naturally over time. It is important to know what kind of change will occur in advance and to know what you can do for that.
・I lose my concentration
・I can't get motivated
・I feel lonely and lonely
・I feel anger and anxiety
・I'm worried about trivial things
・I am worried about my physical condition, work and future.
・Thinking of the worst situation, it's getting restless and fearful.
・I feel I have to work harder than I need.
・blame yourself and others
・I feel like I'm going to get out of my emotions or feel like someone else's affairs.
・I have no appetite
・I eat more than usual
・I can't sleep easily
・I wake up many times
・My hands tremble
・My heart is pounding.
・I have headache, diarrhea, constipation, nausea and physical laxity.
・I'm worried about my physical condition.
＊The changes that appear by people vary.
Here are some tips for maintaining mental health that can be done in everyday life.
Let's keep our daily rhythm.
・Open the curtains and bathe in the sunshine.
・Even if you can't go out, spend time by window
・Actively ventilate the environment where ventilation is available.
・Move your body even for a short time (yoga, stretching, light gymnastics, etc.)
・Avoid taking a nap (especially taking a nap late in the afternoon).
・One hour before going to bed, do not take a blue light such as a smartphone.
・sleep at a fixed time
＊Go as far as you can.
Let's communicate with family, friends and acquaintances.
Don't meet directly (even if you're not face-to-face).
・Maintain connections by telephone, video call, SNS, etc.
・I have time with people who can talk with peace of mind.
・Don't hide or hold your emotions and tell others around you.
＊A device that you can do yourself *
・Asked, "Can I talk now?"
・Tell the other person what you want to do.
・"Thank you for listening to me."
Let's try to change your mind.
Have time to do what you like and relax in your room to change your mind.
・write a diary
・grow and take a deep breath
・Even when you don't meet people, you'll be ready to take care of yourself.
Get an appropriate distance from the information.
Excessive information can cause anxiety and anxiety more than necessary.
・Information is collected by deciding the time and number of times.
・Focusing on information from the government, local governments and trusted experts
WHO (World Health Organization) issued advice on March 18, 2020 to protect mental health. The following are what we can do on a daily basis.
・Take as much distance as possible from social media (SNS) that raises anxiety. Look at the information of the government, local governments, and trusted experts.
・If possible, check the latest information once or twice a day, such as by looking at a fixed homepage, at a fixed frequency. Getting the right information also helps reduce anxiety.
・Protect yourself and treat others around you with compassion. It is important to cooperate with your family and your community. Keeping our connections with people around us,
Let's not be isolated.
If you have any of the following, do not overdo it and consult an expert.
・Sleeping hardly lasts for many days
・Tears cannot stop because of anxiety or sadness.
・It's hard because I can't control my feelings
・I don't feel like doing anything because my thoughts don't go ahead.
・You hurt your body or break things.
・I can't help being confused.
For those who go to hospital
It is not necessary to forcibly refrain from going to a medical institution. Consult with your family doctor to determine the frequency of going to the hospital. When going to the hospital, take preventive measures such as masks, hand washing, and avoiding crowds. Talking with trusted people and making an outlook can lead to a sense of security and hope.
[Column 2] In families with children,
・Make sure that your child can express their anxiety and fear in a way that depends on your age and degree of growth. Children can feel safe by talking and listening to their uneasy feelings.
・It is important to make daily life as regular and patterned as possible. It also leads to a sense of security for children.
・If possible, exercise in a house or in an environment that avoids crowds, or create time for activities to move the body that suits the child.
・When a child feels anxious or stressed, they may take action such as asking their parents to take care of them or saying selfishness. This is very natural. Create an opportunity to talk about what your child is worried about and what they are worried about in the current situation.
・The children are observing how their parents will respond in such a situation. If you are in trouble or uneasy, do not hesitate to consult with your parents or mental care specialists. Recovering calmness by having an adult listen to someone can alone give a sense of security to the child.
With the prevention of the spread of the new coronavirus infection, self-restraint of various activities is required. It has also been pointed out that changes in life may increase the amount of alcohol and drugs consumed.
Let's talk with a trusted person.
・ It is said that if you have problems with addiction such as alcohol, drugs, gambling, games, etc., it is particularly difficult to consult in such a situation and it is easy to be isolated. If you are participating in a self-help group, contact your sponsor or members of the same group so that you can not connect with others.
・ It is not necessary to forcibly refrain from going to a medical institution, but consult with a family doctor teacher to determine the frequency of going to the hospital. When going to the hospital, take preventive measures such as masks, hand washing, and avoiding crowds. Talking with trusted people and making an outlook can lead to a sense of security and hope.
・ If you spend more time at home or continue to be uneasy, you may have more drinking than usual, and if you stop drinking, the risk of re-drinking may increase. If you have more time to drink than before, try to live a regular life and think about drinking. If you have stopped drinking but have not stopped drinking again, or if you are worried about increased drinking, please consult a consultation desk or medical institution in Yokohama.
・ In the absence of medical advice, taking too much prescription medicine given by the previous doctor at your own discretion or taking too much internal medicine can be a major health risk and lead to the development of drug addiction. There is. If you are undergoing treatment, do not suspend treatment and consult a specialist such as a family doctor.
・ In a new lifestyle, people with gambling or other problems may be overly immersed in online gambling. Let's talk about habits such as gambling positively without holding alone.
Consultation desk of Yokohama-shi about mental health, addiction
It is said that if you have a mental health problem, it is particularly difficult to consult in such a situation and it is easy to be isolated. If you are in trouble, do not hold it alone, please consult us first.
■In charge of disability support at each ward Health and Welfare CenterElderly and Disabled Support Division, Tokyo
Time: From 8:45 on weekdays to 5:00 pm
■Telephone consultation of heart (Health consultation center of Yokohama-shi heart)
※Phone number erroneous description has been corrected (revised on October 5, 2020)
Telephone: 045-662-3522 FAX: 045-662-3525
Time: Weekdays from 5:00 pm to 9:30 pm, holidays from 8:45 am to 9:30 pm
Target: Those who live, work, or attend school in Yokohama
(The consultation time is about 20 minutes. In principle, we do not accept continuous consultation. I ask for your understanding and cooperation.)
■Individual consultation for addiction at the Health Consultation Center: 045-671-4408 FAX: 045-662-3525
Time: From 8:45 on weekdays to 5:00 pm
Target: Person or family living in Yokohama
Mental care information related to new coronavirus infection
・National Mental Health and Welfare Center Director's Open Materials
・Japanese Red Cross Society "To maintain mental health during the epidemic season"
・Basic health and psychology socializations during the COVID-19 attubreak
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