海外新冠肺炎疫情日趨嚴(yán)重，各國(guó)紛紛實(shí)施居家隔離措施。在家待一兩周也許不是問(wèn)題，但如果在家待久了，不少人會(huì)表示“憋不住”，有些人甚至?xí)虼水a(chǎn)生孤獨(dú)、焦慮情緒。隔離期間如何呵護(hù)我們的心理健康呢？來(lái)看紐約焦慮癥中心的創(chuàng)始人和負(fù)責(zé)人、哈佛醫(yī)學(xué)院的助理教授戴維·H·羅斯馬林博士給你支招。

1. REMEMBER THAT SOCIAL DISTANCING DOESN’T MEAN SOCIAL ISOLATION.
記住：社交隔離不意味著社交隔絕

Leading health experts from the Centers for Disease Control (CDC) and the World Health Organization (WHO) have made it clear that minimizing the impact of coronavirus means lessening transmission by staying home. For people who thrive off social interaction, the practice can be troubling. But Rosmarin says a lack of physical proximity shouldn’t mean a lack of socializing.

疾病控制中心和世界衛(wèi)生組織的權(quán)威健康專家已經(jīng)明確表示，要將新冠病毒的影響最小化，就必須通過(guò)居家隔離來(lái)減少病毒傳播。對(duì)于愛(ài)社交的人來(lái)說(shuō)，這一措施令其煩惱。但是羅斯馬林表示，無(wú)法近距離接觸不意味著缺乏社交生活。

"Social distancing does not mean social isolation,” he says. “We can use electronic means to connect to each other.”

“社交隔離不意味著社交隔絕，”他說(shuō)道，“我們可以用電子手段來(lái)聯(lián)系彼此。”

Rosmarin says phoning friends and staying in touch can allow us to maintain our connections, though he cautions that social media doesn’t provide the same benefits. “Social media and news might make you feel connected, but it creates distance,” Dr. Rosmarin says. Instead, call or conference people you know personally, one-on-one. Playing online games or other virtual activities can also help you maintain feelings of remaining connected when avoiding in-person visits.

羅斯馬林說(shuō)，給朋友打電話、保持聯(lián)系可以讓我們維持社交生活，但他提醒說(shuō)，社交媒體無(wú)法提供同樣的益處。羅斯馬林博士說(shuō)：“社交媒體和新聞會(huì)讓你感覺(jué)和世界有聯(lián)系，但實(shí)際上它制造的是距離。”你應(yīng)該給你認(rèn)識(shí)的人打電話或進(jìn)行一對(duì)一的討論。打網(wǎng)游或進(jìn)行其他虛擬活動(dòng)也能有助于你在無(wú)法親自拜訪時(shí)保持這種聯(lián)系的感覺(jué)。

2. DON’T LET THE NEWS CYCLE DICTATE YOUR EMOTIONS.
不要讓消息推送主宰你的情感

The coronavirus situation is dynamic and seems to change by the hour, resulting in a number of people feeling compelled to stay on top of updates by constantly checking their phones for new information. While that can be stressful at any time, it can affect your ability to relax if you surf news outlets just before going to sleep. “People need to be shutting off information an hour before they go to bed,” Dr. Rosmarin says. “It’s not a good time to be watching the news.” It’s very unlikely an update will be so urgent or pressing it would lose relevance by morning. Sleep is critical to a healthy immune system, and giving yourself an opportunity to unwind is important.

新冠肺炎疫情似乎每時(shí)每刻都在不斷變化，導(dǎo)致許多人都覺(jué)得有必要不停查看手機(jī)以了解最新信息。這種做法不但會(huì)在平時(shí)給你帶來(lái)壓力，如果你在睡覺(jué)前刷新聞還會(huì)讓你無(wú)法放松下來(lái)?！叭藗冃枰谒耙恍r(shí)屏蔽信息，”羅斯馬林博士說(shuō)，“這不是看新聞的好時(shí)機(jī)?！焙苌贂?huì)有哪條推送緊急到隔天早上再看就會(huì)喪失時(shí)效性的。睡眠對(duì)于健康的免疫系統(tǒng)十分關(guān)鍵，讓自己有機(jī)會(huì)放松是很重要的。

unwind[??n?wa?nd]: vi. 放松；解開(kāi)；松開(kāi)

Rosmarin also recommends avoiding scrolling during mealtimes for the same reason. In some cases, it may be best to avoid news or news outlets that make you feel particularly stressed. WHO recommends checking in on the news once or twice a day at specific times, and getting information from reliable sources to avoid rumors and misinformation.

羅斯馬林還建議，出于同樣的原因，你也應(yīng)該避免在吃飯時(shí)刷新聞。在某些情況下，最好是避免看那些讓人特別有壓力的新聞或新聞媒體。世界衛(wèi)生組織建議，每天在特定時(shí)間段查看一次或兩次新聞，從可靠源頭獲取信息來(lái)避免接收到流言和不實(shí)信息。

3. DON’T ARGUE WITH PEOPLE WHO SEEM UNCONCERNED ABOUT THE CRISIS.
不要和不把疫情當(dāng)回事的人爭(zhēng)論

One major source of stress for people right now is the fact that they might face peer pressure from friends or family to attend gatherings when they aren’t comfortable being in groups—even small groups. Others may be upset people aren’t following guidelines to stay home.

現(xiàn)在人們壓力的一大來(lái)源是他們可能面臨來(lái)自親友的壓力去參加一些自己在疫情期間不愿參加的聚會(huì)——哪怕是小規(guī)模聚會(huì)。其他人則會(huì)為人們沒(méi)有遵循居家隔離的指導(dǎo)方針而心煩。

Arguing about it isn’t productive. “This comes up a lot,” Dr. Rosmarin says. “In-laws may feel rejected, or a friend may want to come over. I would suggest a technique called ‘validation.’ You convey to a person that their feelings are reasonable. If someone wants to come over, you can say you’re sorry but that you’re practicing social distancing. You can say, ‘You might feel I’m rejecting you, but I’m not. I want to see you.’ As opposed to, ‘You’re crazy and you’re not paying attention.’ That conversation will always go south.”

為此而爭(zhēng)論是徒勞的。“這種情況經(jīng)常出現(xiàn)，”羅斯馬林博士說(shuō)：“姻親們可能會(huì)有被排斥的感覺(jué)，也可能有朋友想過(guò)來(lái)做客。我建議大家采用一種叫作‘確認(rèn)’的技巧。你向?qū)Ψ絺鬟_(dá)出他們的感覺(jué)是合理的信息。如果有人想來(lái)做客，你可以說(shuō)你很抱歉，但你正在實(shí)行社交隔離。你可以說(shuō)：‘你也許覺(jué)得我在排斥你，但我不是。我是想見(jiàn)你的?！皇钦f(shuō)：‘你瘋了嗎？你沒(méi)注意到現(xiàn)在的形勢(shì)嗎？’這種對(duì)話只會(huì)起到反效果?！?/p>

4. ASK FAMILY MEMBERS TO RESPECT YOUR BOUNDARIES.
請(qǐng)家人尊重你的界線

For many households, school cancellations and shifting to a work-from-home arrangement means couples and children are spending a lot more time together. People who previously had time and space now have neither. Boundaries need to be established. “People need to have a set-up for work,” Dr. Rosmarin says, whether that’s literal (a desk) or figurative (an armchair). Whatever that area is, other family members need to respect that when you’re there, you’re trying to be productive or recharging. “You need to have a certain area of the house where you can go without judgment, a place to either decompress or get things done.”

對(duì)許多家庭來(lái)說(shuō)，停學(xué)和在家工作的安排意味著夫妻和孩子們有多得多的時(shí)間在一起。先前擁有自己的時(shí)間和空間的人現(xiàn)在這兩者都沒(méi)有了。你需要在家里劃清界線?！叭藗冃枰_立工作區(qū)，”羅斯馬林博士說(shuō)，無(wú)論是真實(shí)的辦公桌還是象征性的扶手椅。無(wú)論這個(gè)工作區(qū)是什么，在你試圖高效地工作或充電時(shí)，其他家庭成員都要尊重你的工作區(qū)?！澳阈枰獡碛蟹孔永锏囊黄囟▍^(qū)域，在那里你可以不受指摘，放心地解壓或做事?！?/p>

If you feel a fight coming on, remember you’re in this together—sparring with someone you love and need isn’t going to solve much.

如果你覺(jué)得家庭戰(zhàn)爭(zhēng)一觸即發(fā)，記得你們正在共度時(shí)艱——和你所愛(ài)并需要的人吵架解決不了什么問(wèn)題。

5. DON’T IGNORE YOUR REGULAR ROUTINE.
不要忽略你的常規(guī)生活

Do laundry on Sundays? Keep doing it on Sunday. Not going to work? Get dressed anyway. Maintaining a semblance of a regular routine will go a long way toward helping you avoid feelings of disorganization and unpredictability.

習(xí)慣在星期天洗衣服？那就還在星期天洗。不用去上班？還是穿戴整齊吧。保持常規(guī)生活的面貌將極大地幫助你避免混亂無(wú)序和不可預(yù)測(cè)的感覺(jué)。

"Anxiety is just the beginning,” Rosmarin says. “Within a week or two, people are probably going to start feeling depressed, sad, and lethargic, especially since we are distancing from one another. That’s really where the benefits of scheduling come in.”

“焦慮只是個(gè)開(kāi)始，”羅斯馬林說(shuō)，“在一兩周內(nèi)，人們很可能會(huì)開(kāi)始感覺(jué)抑郁、悲傷和無(wú)精打采，尤其在我們相互隔離以后。這時(shí)候日程規(guī)劃的優(yōu)點(diǎn)就開(kāi)始真正顯現(xiàn)出來(lái)?！?/p>

lethargic[l??θɑ?rd??k]: adj. 無(wú)精打采的，懶洋洋的；昏睡的

Sticking to your normal sleep and wake times, your exercise routine, and other practices will maintain feelings of familiarity. It will also help you adjust when the world returns—as it inevitably will—to normalcy.

堅(jiān)持你的正常作息時(shí)間、日常鍛煉和其他行為習(xí)慣將保持你的熟悉感。它還能在世界重回正軌的時(shí)候——這一天終將到來(lái)——幫助你調(diào)整和回歸正常狀態(tài)。

6. DON’T HESITATE TO SEEK HELP IF YOU NEED IT.
如果你需要幫助，請(qǐng)不要猶豫尋求專業(yè)支持

For people already struggling with anxiety, obsessive-compulsive disorder, or depression, fears over coronavirus can be especially disruptive. Always seek professional help if you feel overwhelmed.

對(duì)于那些已經(jīng)備受焦慮、強(qiáng)迫癥或抑郁癥困擾的人，對(duì)新冠病毒的擔(dān)憂尤其具有破壞性。如果你感覺(jué)承受不了，一定要去尋求專業(yè)的幫助。

英文來(lái)源：Mental Floss

翻譯&編輯：丹妮