3周，3个国家，8位青少年
今年暑假，联合国儿童基金会携手栩栩多多邀请了来自中国、罗马尼亚和印度的青少年参加“笔友计划”。
这群14～18岁拥有不同文化视角的青少年对心理健康问题怀有共同的热情。在为期三周的活动里，他们交流了不少有启发性的想法。
如何进行青少年
心理健康的倡导
SHIRLEY，中国
家长和学校能够帮助普及心理健康的重要性，推动有助于促进心理健康的相关举措。我认为，家长要承担起呵护儿童心理健康的责任。作为青少年日常生活的重要场所，学校在很大程度上也能够在心理健康知识的普及方面发挥引导作用。老师和同学会对儿童的心理状态带来积极或消极的影响。
Parents and schools could help in popularizing the importance of mental health and steps we can take to improve it. I think parents should take the responsibility to take care of their children’s mental health. I also believe that school, as an influential part of teenagers’ daily lives, could lead efforts to popularize mental health awareness. Teachers and classmates have a significant effect on a child’s mental state in either a positive or a negative way.
DAVID，中国
学校可以设立心理咨询室， 并聘请专业的咨询师。学生在感到有压力或遇到心理健康问题时，可以去咨询室向咨询师寻求支持。
I believe one thing that can be done by schools is having a counseling office and hiring professional counselors. Whenever a student feels stress or mental discomfort, they could go to the office and ask for advice from the counselor.
PAAVANI，印度
我认为，耐心地做好倾听者的角色，鼓励人们说出心里话，为心理健康提供支持，至关重要。值得留意的是，如今人们越来越多地通过数字平台分享观点，我们需要鼓励大家学会对信息有所判断，去关注那些积极、鼓舞人心和有同理心的内容。
I believe that being supportive of people speaking out, being patient and being good listeners are great steps towards promoting mental health support. Notably with the virtual shift that everyone has adopted, encouraging ways for others to filter their content for more uplifting, encouraging and compassionate media is extremely important as well.
MANVI, 印度
在现有资源之外，我还希望能够有一个更加包容的环境，让出现心理问题的人也能获得平等的机会。作为一名患有强迫症的年轻人，我本人很快将步入求职阶段。我非常清楚，和其他人相比，不论他们是否面临相同的困扰，我们的能力都是一样的。
Besides the available resources, I’d like it if there was more inclusivity and if people with mental health issues were given equal opportunities. As a youngster with OCD (obsessive compulsive disorder), I’ll soon be applying for jobs and positions. I know I’m equally capable as anyone else with or without a health issue like mine.
BRIANNA，中国
我相信众志成城：团结一致的力量将有利于帮助朋友、同龄伙伴促进心理健康。在学习心理健康相关知识时，如果我们只关注自身，所收获的裨益也只限于自身。但如果大家能够共同努力，促进心理健康，那么每个人的努力将汇集在一起产生更大的效益。
I believe that unified action is crucial and conducive to improvements in the mental health of friends and peers in my life. When we learn about mental health individually, we keep what we learn to ourselves, as well as the benefits. However, if we try to improve people’s well-being through collective effort, everybody’s individual effort can result in benefits that go beyond individual benefits.
如何获得同伴支持
JAMES，中国
当我或朋友遇到问题时，我们会约着一起吃饭，倾诉自己的困扰。这是一个很有效的方法。我认为学校应该引导学生正确地评价并接纳自己，在这方面，开展一些心理咨询活动不失为好的办法。
When I or my friends face problems or difficulties, we would get together for a meal and talk it out. It is quite effective. I believe schools should guide students to correctly evaluate themselves and accept themselves. To achieve this, they can carry out psychological counseling activities.
SHIRLEY, 中国
作为青少年，我们可以通过撰写文章或组织活动来提高人们对心理健康的认识。与成年人相比，我们具备不同的视角，可以组织一些活动，为需要帮助的同龄人提供支持与协助。
As teenagers, we can write some articles or organize some activities to try to raise people’s awareness of mental well-being. We can also organize more programs to provide support to our peers who need help, because teenagers can support their peers from a different perspective from adults.
LORENA，罗马尼亚
如果能通过一些有影响力的传播渠道，例如联合国儿童基金会的平台，或年轻人最常使用的平台，定期推送一些有关心理健康指南等相关的积极内容（比如每周一次），那么这些信息就能触达更多人，特别是需要帮助的人。心理健康值得我们开展深入、积极的对话。
If we create posts that include information about mental health, care instructions and positive messages at a certain time interval (once a week or so) using the communication channels of influential organizations such as UNICEF and posting them on the platforms most frequented by young people, then our message would reach a larger number of people and would be read by people who need support. Mental health is worthy of powerful, positive conversations.
MANVI，印度
下一次，如果有人告诉我们，说自己这一天在学校过得很不顺心，我们不妨告诉他们，没关系，现在是时候关护自己的心理健康了。出去走走、玩玩游戏、看看书……让自己的内心放松， 让自己的心理健康得到照护。这能让心理健康有效地融入日常生活中，并鼓励人们围绕心理健康展开对话。
Next time when a kid says he/she had a hard day at school, let’s tell them that it’s OK, and that it’s time to take care of your mental health. Go out, play games, read a book…. Take care of your mental health. Let it be a self-care day today. This is one powerful way to integrate mental health with our daily lives and encourage the conversation around it.
如何引导青少年
积极讨论心理问题
BRIANNA,中国
现在就开始对话吧。有时我们不愿谈论心理健康，担心其他人并不想听到这个话题。然而，一旦迈出第一步，就会感受到来自周围人的支持，从而激起善意的涟漪。
Start conversations. Sometimes we are reluctant to talk about mental health because we are afraid what we might say isn’t what others want to hear. However, once the first step is taken, we will feel the support from people around us, and this will have a rippling effect.
PAAVANI，印度
或许，第一步是扩充词汇量，真正了解自己的心理状况。除了“悲伤”“快乐”“愤怒“ 或“中性”之外，还有无数的词汇都能用来描述自己的心理。这样做能让我们首先远离自我污名化。我们的朋友、家人、老师和同龄人都会向各自的圈子寻求认同。作为积极的社会成员，我们有责任表明立场，支持那些可能感到压抑或受到排斥的人。选择赋能而非羞辱，我们将有望实现更加美好的社会。
Widening our vocabulary to truly understand our mind is maybe the first step. There are myriad words that can express our feelings, apart from just “sad”, “happy”, “angry” or “neutral.” This lets us stay away from self-stigma first.
Our friends, families, teachers and peers look towards their circle for validation. As active members of society, it is our duty to take a stand to support those who may feel suppressed or shunned. Choosing empowerment over shame can help us achieve our goal towards a better society.
DAVID，中国
不必对心理健康问题感到羞愧或害怕。年轻人可以勇敢地向好朋友、老师、父母求助。每个人都有可能面临这些问题。这就像生病一样正常，我们要用平常心去看待受此困扰的人。
Mental health are not something to feel ashamed of or fear. [Young people] can bravely ask for help from their close friends, teachers, parents. Everyone can have issues, and what we need to do is just treat people who are having them as we normally would treat any illness.
LORENA，罗马尼亚
当谈到心理障碍时，我们要把患者和疾病诊断区分开。例如，我们不要称某人是躁郁症。相反，我们应该说某人患有躁郁症，通过这个简单的转变，我们希望表明，人不应该被疾病诊断定义。我们应该谨慎地、善意地选择和使用正确的词汇……与他人交谈时分享积极的信息。
When speaking about a mental health disorder, separate the person from their diagnosis. For example, we don’t call people bipolar. Instead, we say a person has bipolar disorder, this simple shift demonstrates that a person is so much more than a diagnosis. We should choose the words we use correctly and carefully and use them in a friendly way.... Share positive messages when talking to others.
联合国儿童基金会正携手卫生机构、教育部门、家庭和青少年，致力于为青少年提供满足他们需求的 心理健康支持。你要知道：感觉不好也没关系。面对心理健康问题，每个人都面临挑战。青少年可以做很多事情来帮助自己，也可以互相帮助，共同呵护彼此的心理健康：减少针对心理健康问题的污名 化，特别是让正在寻求帮助的人减少羞耻感；与信任的人分享真实感受；组建同伴支持小组和网络。在中国，“12355”是一个为青少年提供专业心理健康支持的热线。
心理健康小贴士📝
在生活中，如果你感到情绪不佳、焦虑不安，不妨试试这几个方法：
深呼吸——多试几次，直到你觉得平静下来。平缓、有意识的腹式呼吸能够有效地帮助我们的大脑获得更多氧气，从而缓解紧张和焦虑的情绪。
和朋友聊一聊——和他们分享你的感受，也问一问他们是否一切都好。与信任的人聊天能够帮助我们纾解一些压力。同时，如果你的朋友正在被烦恼困扰，你也可以为他提供重要的支持。
关注基本的生活起居——吃好、睡好、适量运动，照顾好自己的身体健康。
做一些让你感觉愉快平静的事情——比如阅读一本喜欢的书、画画、或者写日记。
如果你经常感到焦虑，甚至觉得妨碍了正常生活，请寻求专业支持。
撰文：郭笑君，李冷旎/ 联合国儿童基金会
周志轶/ NYT KIDS CHINA
组织：张俊烨， SONIA YEO，
KATARZYNA PAWELCZYK/ 联合国儿童基金会