Protecting your mental health during Covid-19新冠疫情期间如何保持心理健康（附视频）

注：我们东成西就教育文化交流平台今天给大家分享李林博士于2020年4月15日在墨尔本的一个演讲俱乐部线上演讲时所做的英文演讲视频及稍作改动的演讲全文。演讲的主题是在新冠疫情期间如何应对各种负面情绪、如果保持心理健康。In this educational speech Dr Lin Li of the University of Melbourne has analysed some factors that can contribute to negative emotions we may have during the Covid-19 pandemic, and provided 5 tips to address the challenges and protect our mental health.

Protecting your mental health during Covid-19

(Good evening everyone. How are you?)

We are all in this together.

The Covid-19 global pandemic has affected all of us, one way or another. Because of the pandemic, we have to conduct our meetings via Zoom. Instead of physically going to our club to deliver my speech in front of all of you, I have to deliver my educational presentation in this virtual world via Zoom. So it’s different.

My speech title tonight is “Protecting your mental health during Covid-19”. I will first share with you some information about factors that can contribute to negative emotions we may have during this challenging time, and then I will share with you 5 tips to address these emotions and protect our mental health.   

Everyday, when we turn on the radio, TV, or check our emails, a lot of Covid-19 related updates and news, many times bad news, just come to us. We are bombarded by all the concerning news and statistics about Covid-19. We’ve heard that the total confirmed cases of Covid-19 in some countries doubled over a 3-5 days period; in some countries the death toll reached a thousand over 24 hours time.  Many businesses and schools are closed down; people are affected, some have become unemployed, some of them are friends or colleagues we know. These uncertain times can provoke anxiety, stress and fear in people.

It’s now part of our life, and first we need to recognise this is the reality (and actually in Victoria we are currently in a state of emergency).

We need to accept it and adapt to the changes. We should acknowledge that as a society, the governments and community including the health sectors, are taking measures and precautions, such as travel restrictions, quarantine arrangements, social distancing, economic stimulus packages and mental health services, to further reduce the spread of the virus in the community levels; to provide timely support and assistance to those vulnerable and worst affected in our community in the crisis. We should acknowledge those positive measures.

Health experts and psychologists tell us it’s OK to have some of these negative emotions during such extreme circumstances. People may worry about their health; may fear that they may get the virus; or fear that they may not be able to work. Because of social distancing measures, narrow spaces people now have and limited social activities or connections, people may feel anxious, depressed, isolated, or have other negative emotions. Psychologists tell us that’s a natural part of human reactions to the pandemic. What we need to avoid is panics and overreactions. Yes, it’s a part of our human reactions, but we also need to manage and control the negative emotions.

Now I would like to share 5 tips to address these negative emotions and protect our mental health.

First, taking control of your information intake. As mentioned earlier, too much information can be overwhelming. So we need to identify some trusted information sources on Covid-19, such as those from the World Health Organization, federal and state governments and organisations such as the Beyond Blue, and stick with them. Limit the frequency of your updates so you won’t be overwhelmed by all the information.

Second, building connections, social connections. It’s important to connect with your family, friends and colleagues who can understand you and support you; whom you can share your feelings and emotions with, even negative emotions and frustrations, and who can listen and support you at these challenging times.

The third tip is maintaining a healthy body. Looking after your physical health, which is your basic need, no matter where you are. Try to have some routine. This is about promoting positive lifestyle. Try to get adequate sleep, proper nutrition and regular exercise. If possible try to get some outdoor activities, get some sunshine and fresh air etc. [Exercise releases dopamine which makes you happier, or can relieve boredom, get you out of your mind and into a more mindful state.] Good physical health will help strengthen your body to cope with the negative emotions likes anxiety and improve your immunity.

The fourth tip is having healthy thoughts. This is about keeping things in perspective; accept that we are in a pandemic, knowing that the governments, scientists and health sectors are working hard to control the pandemic. Keeping a positive and hopeful outlook, we should believe that we can reach the other side of crisis. One of the strategies recommended by one of my American colleagues is to list three things that you are grateful for. Every evening list three things that you are most grateful for of the day. That will help us have healthy thinking.

The final tip is what I call healthy soul. It’s about finding a meaning, a sense of purpose in life. In such an extreme circumstance and pandemic, try to think outside yourself. Think about what you can do to help others who maybe more seriously affected by the pandemic and what we can do to improve the situation. You can also try to set up some goals and plans, for example to deliver a speech, or to write an article, and work to move toward your goals. This will give you a sense of achievement and purpose.

In summary, we are all in a very challenging and uncertain time. We can address negative emotions and protect our mental health through taking control of information intake, building strong social connections, taking care of our physical health, maintain healthy thinking and finding a purpose in our life.

Thank you and take care.

Lin Li

Notes: Dr Lin Li delivered this educational speech at the Northern Exposure Toastmasters’ club meeting held on 15 April 2020 Via Zoom. Special thanks to Tiffaney Duong for organising and recording the Zoom meeting; to Jenny, Kate, James, Judith, Anthony and other members of the NE Toastmaster club for their feedback and participation; to Eileen Yang, Chaojie Liu, Hui Li, Alice Zeng of the Chinese Public Health Professionals Network Australia for their constructive comments for an earlier written article on this topic (in Chinese, with sources of key literature and information: https://mp.weixin.qq.com/s/j85hVNe_41KWWiwcMWCnTQ )   

相关文章链接（附主要参考文献、可靠疫情信息来源）：

附件1：一些可靠疫情信息渠道、服务渠道

• 世界卫生组织（World Health Organization）：https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public

• 美国疾病预防控制中心(U.S. Centers for Disease Control andPrevention)：https://www.cdc.gov/coronavirus/2019-ncov/index.html

• （美） Disaster Distress Helpline: https://www.samhsa.gov/disaster-preparedness, call 1-800-985-5990 and TTY 1-800-846-8517 Or text TalkWithUs to 66746.

• 美国心理学会（American Psychological Association). Building your resilience: https://www.apa.org/topics/resilience

• 中国国家卫生健康委员会（NationalHealth Commission of China）：http://www.nhc.gov.cn/xcs/xxgzbd/gzbd_index.shtml

澳洲联邦政府及各州/领地政府卫生主管部门权威网站、服务电话：

• Australian Government Department of Health: https://www.health.gov.au

• 澳洲政府的数字心理健康门户“Head to Health”：https://headtohealth.gov.au 。澳洲政府权威信息来源，提供的指导包括如何在冠状病毒大流行和自我隔离的时期保持良好的心理健康、如何支持子女和亲友、如何获得更多的心理健康服务和护理。

• NSW Health: https://www.health.nsw.gov.au/Pages/default.aspx

• Service NSW 24/7 Hotline：137788 （新南威尔士24小时服务热线137788）

• Health and Human Services Victoria: https://www.dhhs.vic.gov.au

• 维多利亚州新冠疫情服务热线Victoria’s dedicated coronavirus hotline: [phone].

• Queensland Health: https://www.health.qld.gov.au

• Western Australian Department of Health: https://healthywa.wa.gov.au

• SA Health: https://www.sahealth.sa.gov.au/wps/wcm/connect/Public+Content/SA+Health+Internet/

• Department of Health and Human Services Tasmania: https://www.dhhs.tas.gov.au

• Department of Health - Northern Territory: https://health.nt.gov.au

• ACT Government Health: https://www.health.act.gov.au