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188体育比分网【战疫情·心理疏导】疫情期间如何舒缓心理压力?(中英文)

作者:国际教育学院      阅读次数:      发布时间:2020-02-04

  面对新型冠状病毒感染引起的肺炎疫情,在做好各项防护措施的同时,如何缓解心理压力呢?

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

  如果你感觉到焦虑、慌张、无助或难过、伤感,别担心,这些都是面对疾病时的正常反应。但如果这些情绪的程度不断加深,或持续时间很长,建议可以尝试以下方法缓解压力:

  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.尽可能维持正常的生活作息。

  Try to keep a normaldailyroutine.

  保持充足的睡眠,合理饮食,避免过多摄入食物。合理安排时间,使生活充实起来。

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

  2.根据自己的兴趣爱好,给自己列一个令自己感到愉悦的to-do清单,并执行它。例如,玩一些小游戏、读书、画画、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.适度运动Exerciseregularly.

  适度运动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.保持与外界的沟通。Talk to your friends or familymembersregularly.

  通过微信、电话等与朋友、亲人沟通聊天,或记录自己的情绪日志,这对缓解情绪很有帮助。

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

  5.保持信息畅通keepwell-informed.

  通过权威渠道了解相关信息。睡前不宜过分关注相关信息,不道听途说,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.为新学期的相关变化做好心理准备Anticipating the changes for thenewsemester.

  根据教育部通知精神,188体育比分网在2020217日前不开学,具体开学时间视疫情发展情况而定。新学期的安排和计划可能被打乱,要对这些变化做好安排和准备,及时了解返校等相关信息,安排好购票、学习生活等事务,以更好地面对变化带来的心理困扰。

  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.

  面对疫情,在照顾好自己身体的同时,也要关注心理健康,爱护关心他人,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.