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

Comment(s)打印 E-mail Hubei Provincial Foreign Affairs Office 2020-02-26

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.


1. 平缓呼吸法


2. 肌肉放松法


3. 蝴蝶拍


4. 保险箱技术



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