双语 | 宅久了心情阴暗？专家建议你做这6件事
海外新冠肺炎疫情日趋严重，各国纷纷实施居家隔离措施。在家待一两周也许不是问题，但如果在家待久了，不少人会表示“憋不住”，有些人甚至会因此产生孤独、焦虑情绪。
隔离期间如何呵护我们的心理健康呢？来看纽约焦虑症中心的创始人和负责人、哈佛医学院的助理教授戴维·H·罗斯马林博士给你支招。
1. 记住：社交隔离不意味着社交隔绝
疾病控制中心和世界卫生组织的权威健康专家已经明确表示，要将新冠病毒的影响最小化，就必须通过居家隔离来减少病毒传播。对于爱社交的人来说，这一措施令其烦恼。但是罗斯马林表示，无法近距离接触不意味着缺乏社交生活。
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.
“社交隔离不意味着社交隔绝，”他说道，“我们可以用电子手段来联系彼此。”
"Social distancing does not mean social isolation,” he says. “We can use electronic means to connect to each other.”
罗斯马林说，给朋友打电话、保持联系可以让我们维持社交生活，但他提醒说，社交媒体无法提供同样的益处。罗斯马林博士说：“社交媒体和新闻会让你感觉和世界有联系，但实际上它制造的是距离。”你应该给你认识的人打电话或进行一对一的讨论。打网游或进行其他虚拟活动也能有助于你在无法亲自拜访时保持这种联系的感觉。
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.
2. 不要让消息推送主宰你的情感
新冠肺炎疫情似乎每时每刻都在不断变化，导致许多人都觉得有必要不停查看手机以了解最新信息。这种做法不但会在平时给你带来压力，如果你在睡觉前刷新闻还会让你无法放松下来。“人们需要在睡前一小时屏蔽信息，”罗斯马林博士说，“这不是看新闻的好时机。”很少会有哪条推送紧急到隔天早上再看就会丧失时效性的。睡眠对于健康的免疫系统十分关键，让自己有机会放松是很重要的。
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.
unwind[ˌʌnˈwaɪnd]: vi. 放松；解开；松开
罗斯马林还建议，出于同样的原因，你也应该避免在吃饭时刷新闻。在某些情况下，最好是避免看那些让人特别有压力的新闻或新闻媒体。世界卫生组织建议，每天在特定时间段查看一次或两次新闻，从可靠源头获取信息来避免接收到流言和不实信息。
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.
3. 不要和不把疫情当回事的人争论
现在人们压力的一大来源是他们可能面临来自亲友的压力去参加一些自己在疫情期间不愿参加的聚会——哪怕是小规模聚会。其他人则会为人们没有遵循居家隔离的指导方针而心烦。
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.
为此而争论是徒劳的。“这种情况经常出现，”罗斯马林博士说：“姻亲们可能会有被排斥的感觉，也可能有朋友想过来做客。我建议大家采用一种叫作‘确认’的技巧。你向对方传达出他们的感觉是合理的信息。如果有人想来做客，你可以说你很抱歉，但你正在实行社交隔离。你可以说：‘你也许觉得我在排斥你，但我不是。我是想见你的。’而不是说：‘你疯了吗？你没注意到现在的形势吗？’这种对话只会起到反效果。”
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.”
4. 请家人尊重你的界线
对许多家庭来说，停学和在家工作的安排意味着夫妻和孩子们有多得多的时间在一起。先前拥有自己的时间和空间的人现在这两者都没有了。你需要在家里划清界线。“人们需要确立工作区，”罗斯马林博士说，无论是真实的办公桌还是象征性的扶手椅。无论这个工作区是什么，在你试图高效地工作或充电时，其他家庭成员都要尊重你的工作区。“你需要拥有房子里的一片特定区域，在那里你可以不受指摘，放心地解压或做事。”
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.”
如果你觉得家庭战争一触即发，记得你们正在共度时艰——和你所爱并需要的人吵架解决不了什么问题。
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.
5. 不要忽略你的常规生活
习惯在星期天洗衣服？那就还在星期天洗。不用去上班？还是穿戴整齐吧。保持常规生活的面貌将极大地帮助你避免混乱无序和不可预测的感觉。
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.
“焦虑只是个开始，”罗斯马林说，“在一两周内，人们很可能会开始感觉抑郁、悲伤和无精打采，尤其在我们相互隔离以后。这时候日程规划的优点就开始真正显现出来。”
"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.”
lethargic[ləˈθɑːrdʒɪk]: adj. 无精打采的，懒洋洋的；昏睡的
坚持你的正常作息时间、日常锻炼和其他行为习惯将保持你的熟悉感。它还能在世界重回正轨的时候——这一天终将到来——帮助你调整和回归正常状态。
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.
6. 如果你需要帮助，请不要犹豫寻求专业支持
对于那些已经备受焦虑、强迫症或抑郁症困扰的人，对新冠病毒的担忧尤其具有破坏性。如果你感觉承受不了，一定要去寻求专业的帮助。
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.
来源：中国日报网英语点津 编辑：丹妮
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