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【戰疫情·心理疏導】疫情期間如何舒緩心理壓力?(中英文)

作者:國際教育學院      閱讀次數:      發布時間:2020-02-04

  面對新型冠狀病毒感染引起的肺炎疫情,在做好各項防護措施的同時,如何緩解心理壓力呢?

  In face of the outbreak of the novel coronavirus, besides taking kinds of preventions, how to relieve our mentalhealthstress?

  如果你感覺到焦慮、慌張、無助或難過、傷感,別擔心,這些都是面對疾病時的正常反應。但如果這些情緒的程度不斷加深,或持續時間很長,建議可以嘗試以下方法緩解壓力:

  It’s normal to feel anxious, panic, helpless or sad toward the epidemic. But if these feelings intensify and disturb you for a long time, you can try the following tips to relievethestress.

  1.盡可能維持正常的生活作息。

  Try to keep a normaldailyroutine.

  保持充足的睡眠,合理飲食,避免過多攝入食物。合理安排時間,使生活充實起來。

  Get enough sleep. Eat well andavoidovereating.Arrange your time properly and fill your life withvariousactivities.

  2.根據自己的興趣愛好,給自己列一個令自己感到愉悅的to-do清單,並執行它。例如,玩一些小遊戲、讀書、畫畫、做手工等。

  Do something you enjoy every day, make a to-do list, whether it be a little game, reading, drawing orDIY.

  3.適度運動Exerciseregularly.

  適度運動可以帮助我们减轻压力,降低抑郁感,提高认知机能。可在室内做一些运动,如瑜伽、跳绳、仰卧起坐等。

  Exercise can help us relieve stress, reduce depression and improve cognitive function. You can do some indoor activities like yoga, rope skipping andsit-up.

  4.保持與外界的溝通。Talk to your friends or familymembersregularly.

  通過微信、電話等與朋友、親人溝通聊天,或記錄自己的情緒日志,這對緩解情緒很有幫助。

  You’ll feel much better if you open up to a friend, family member by Wechat or by phone, or you can keepadiary.

  5.保持信息暢通keepwell-informed.

  通過權威渠道了解相關信息。睡前不宜過分關注相關信息,不道聽途說,避免不必要的恐慌。

  Take in information from authoritative channels. Avoid spending too much time on news about the epidemic before bedtime, and learn to distinguish the rumors and hearsay toavoidpanic.

  6.爲新學期的相關變化做好心理准備Anticipating the changes for thenewsemester.

  根據教育部通知精神,學校在2020217日前不開學,具體開學時間視疫情發展情況而定。新學期的安排和計劃可能被打亂,要對這些變化做好安排和准備,及時了解返校等相關信息,安排好購票、學習生活等事務,以更好地面對變化帶來的心理困擾。

  According to the notice from the Ministry of Education of China,the spring semester will not startbefore17th,2020. The exact time will be decided depending on the development of the epidemic. The arrangements and plans for the new year may be disrupted. To better cope with the mental tension, it’s good to anticipate these changes, keep an eye on the information of returning to school, and make plans and preparations on buying tickets, lifeandstudy.

  面對疫情,在照顧好自己身體的同時,也要關注心理健康,愛護關心他人,一起加油。

  We should take good care of ourselves both physically and mentally in face of the epidemic, and also care about other people, supporteachother.