创始人的信#11：8个摆脱疫情封锁焦虑的方法（非愚人节恶作剧）
With the new lockdowns going around in Shanghai and maybe some other parts of China, many people are becoming increasigly anxious.
随着上海以及中国其他一些地区的新封锁，许多人变得越来越焦虑。
In order to help Tianmei’s World Academy readers overcome such difficult times, in this article I will share some tips on how to gainback control over one’s situation and not feel anxious anymore.
为了帮助《天美的世界学院》的读者克服这样的困难时期，在本文中，我将分享一些关于如何控制自己的处境、不再感到焦虑的技巧。
However, before we go into discussing the solutions, let’s analyze where anxiety comes from and why would we feel anxiety during a lockdown.
然而，在我们讨论解决方案之前，让我们分析一下焦虑来自哪里，以及为什么在封锁期间我们会感到焦虑。
From a psychological point of view, the main cause that would lead to anxiety is not feeling in control.
从心理学的角度来看，导致焦虑的主要原因是感觉失控。
During lockdowns, with a lot of uncertainty around, it’s easy to lose our locus of control.
Locus of control refers to the extent to which people feel that they have control over the events that influence their lives.
心理控制点的是人们对影响他们生活的事件的控制程度。
When you are dealing with a challenge in your life, do you feel that you have control over the outcome?
当你面对生活中的挑战时，你是否觉得自己可以控制结果？
Or do you believe that you are simply at the hands of outside forces?
或者你认为你只是被外部力量控制？
If you believe that you have control over what happens, then you have what psychologists refer to as an internal locus of control.
如果你相信自己可以控制发生的事情，那么你就拥有心理学家所说的内部控制点。
If you believe that you have no control over what happens and that external variables are to blame, then you have what is known as an external locus of control.
如果你认为自己无法控制发生的事情，外部变量是罪魁祸首，那么你就有了所谓的外部控制点。
Your locus of control can influence not only how you respond to the events that happen in your life, but also your motivation to take action.
你的控制点不仅会影响你对生活中发生的事件的反应，还会影响你采取行动的动机。
If you believe that you hold the keys to your fate, you are more likely to take action to change your situation when needed.
如果你相信自己掌握着命运的钥匙，那么你更有可能在需要的时候采取行动改变自己的处境。
If on the other hand, you believe that the outcome is out of your hands, you may be less likely to work toward change.
另一方面，如果你认为结果不在你的掌控之中，你可能不太可能朝着改变的方向努力。
With the recent lockdowns it is very easy to start feeling that you are not in control because, depending on what your identity is, you either worry about the security of your job, about not being able to provide for yourself and (if you have) your family, emplyees, you might be feeling lonely, regardless of whether you are in a relationship or not.
随着最近的封锁，你很容易开始感觉自己无法掌控局面，因为根据你的身份，你要么担心工作的安全性，要么担心无法养活自己，要么担心（如果你有）家人、员工，或者你都可能感到孤独，不管你是否处于恋爱关系中。
And the fact that we are overwhelmed with a tremendous amount or information does not help either.
事实上，我们被大量的信息淹没，这对我们也没有帮助。
As a matter of fact, social media adds to our anxiety instead of helping us deal with it.
事实上，社交媒体不仅没有帮助我们应对焦虑，反而加剧了我们的焦虑。
In these circumstances, it is very easy to enter a negative mental state and even feel depressed.
在这种情况下，很容易进入消极的精神状态，甚至感到抑郁。
The downside of this feeling is that we lose focus, we become less creative, we procratinate more and just feel bad about everything, becoming even more anxious and depressed as a consequence.
这种感觉的缺点是我们失去了注意力，我们变得缺乏创造力，我们拖延更多，对一切都感到不好，结果让我们变得更加焦虑和沮丧。
Read more about using procrastination as a self-awareness tool by clicking the below picture.
点击下面图阅读更多关于使用拖延作为自我意识工具的信息。
So what can be done to stop anxiety’s vicious cycle?
那么，怎样才能阻止焦虑的恶性循环呢？
In order to avoid feeling depressed, below are some things that you can do to take back control of your life even in uncertain times like Covid lockdowns.
为了避免感到沮丧，下面是一些即使在新冠疫情封锁等不确定时期，你也可以做的事情，以重新控制自己的生活。
I recommend that you use the below suggestions as a To DO list, and do them in the order written below.
我建议你使用下面的建议作为待办事项清单，并按照下面的顺序进行。
01
Don't panic
不要惊慌
It is normal to feel scared about the lockdown situation and the uncertainty it brings.
对封锁局势及其带来的不确定性感到恐惧是正常的。
However, entering a state of panic will not be helpful, because it will only make you feel more anxious.
然而，进入恐慌状态是没有帮助的，因为它只会让你感到更加焦虑。
Take a moment to understand how you feel, take it in and think that you may not be able to change the overall situation, but you can change how you think about it and how you use this lockdown time for your personal growth.
花一点时间去理解你的感受，接受它，并开始想你可能无法改变整体形势，但你可以改变你对它的看法，以及你如何利用这段时间来实现个人成长。
02
Clean up your house
打扫你的房子
It may sound counterintuitive, but cleaning up your house will make you feel that you are back in control and it will change your attitude towards life.
这听起来可能有悖常理，但收拾你的房子会让你感觉自己又回到了掌控之中，这会改变你对生活的态度。
It will also bring additional motivation to do other constructive things.
它还将带来额外的动力去做其他建设性的事情。
If you don’t believe me, then just go ahead and try it and then come back to this article and leave a message in the comments section to tell me how you feel after doing this.
如果你不相信我，那就先尝试一下，然后回到这篇文章，在评论区留言，告诉我你做了这件事后的感受。
03
Think about what you can control
想想你能控制什么
If you are a person with an internal locus of control, then your ability to cope with uncertainty is higher than those with an external locus of control.
如果你是一个有内部控制点的人，那么你应对不确定性的能力要高于那些有外部控制点的人。
However, if you are someone with external locus of control, then you don’t need to worry, as there are ways to enhance your ability to cope and thus reduce anxiety.
然而，如果你是一个有外部控制点的人，那么你不需要担心，因为有很多方法可以提高你的应对能力，从而减少焦虑。
You can start thinking about what is it that you personally can control in your behavior, your actions, your feelings.
你可以开始思考什么是你个人可以在你的行为、行动和感受中控制的。
Just remember that we can’t control what others do and how they feel, but we can learn to control our own actions and beliefs.
请记住，我们无法控制他人的行为和感受，但我们可以学会控制自己的行为和信仰。
In other words, if someone doesn’t answer to you on WeChat right away, instead of thinking that they don’t want to talk to you, just choose to think that they might be busy or just struggling with some additional challenges that you don’t know about.
换句话说，如果有人没有立即在微信上回复你，与其认为他们不想和你说话，不如选择相信他们可能很忙，或者只是在努力应对一些你不知道的额外挑战。
With that thought, you either start focusing on something else that you can do instead of feeling insecure about other people’s behavior, or just send this person another message saying that it they need any support, they can reach out to you.
有了这种想法，你要么开始专注于你能做的其他事情，而不是对别人的行为感到不安全，要么只是向这个人发送另一条信息说，如果ta需要任何支持，ta可以向你伸出援手。
04
Reach out to a friend
联系朋友
Look at your WeChat contact list and see who you haven’t spoken with in a while.
查看你的微信通讯录，看看你有一段时间没和谁联系了。
Or maybe you have people in your contact list that you don’t even know who they are.
或者你的微信通讯录里有一些你甚至不知道他们是谁的人。
Reach out to them and ask how they have been feeling lately.
联系ta们，问问ta们最近感觉如何。
Let them know that they can reach out to you if they need a friend to talk to.
让ta们知道，如果ta们需要与朋友交谈，ta们可以联系到你。
You may also share a book or a movie that you enjoyed recently, explaining to them what you liked about it.
你也可以分享你最近看过的一本书或一部电影，跟ta们说你为什么喜欢。
Try to not give people advice on what they should or not do, but just try to listen to them without judging.
试着不要给人们建议ta们应该做什么或不应该做什么，而只是试着倾听ta们的感受而不做评判。
If you feel the need to talk to someone too, then just tell that person you would need a friend to just listen to you.
如果你也觉得需要和别人说话，那就告诉那个人你需要一个朋友来听你说话。
In order to create a more meaningful connection, it’s best that you agree to have this type of conversation over a WeChat call, instead of just messages.
为了建立更有意义的联系，大家最好同意通过微信通话进行这种类型的对话，而不是仅仅通过打字。
05
Start reading a book
开始读一本书
Lockdowns are great times to focus on that list of books that you wanted to start reading.
封锁是关注你想开始阅读的书籍清单的好时机。
I am pretty sure that one of your goals for 2022 was to read more books.
我敢肯定，大家2022年的目标之一就是读更多的书。
Well, here’s your chance to do so, because in lockdown what you have is more time.
那么，这是你这样做的机会，因为在封锁中你有更多的时间。
Also, in case you didn’t know, April 23rd is International Book Day, so you are also welcome to celebrate the occasion by writing the title of a book you read, the author’s name and what were your main takeaways from the book in the comments section.
另外，如果你不知道，4月23日是国际图书日，所以你也可以在评论区写下你读过的书的标题、作者的名字以及你从书中获得的主要收获来庆祝这一天。
All the comments will be collected and added into an article to be released at the end of April.
所有评论都将被收集并添加到一篇文章中，该文章将于4月底在天美的世界学院公众号发布。
The aim of this is not only to celebrate International Book Day, but also encourage more people to become their better selves, so let’s do that together!
这么做不仅是为了庆祝国际图书日，也是为了鼓励更多的人成为更好的自己，所以让我们一起传播正能量吧！
06
Lockdowns are the best times to engage in online courses and learn new skills.
封锁是参与在线课程和学习新技能的最佳时机。
This feeling doesn’t only make you feel back in control, but it also increases your adaptability and helps you prepare better for an uncertain future.
这种感觉不仅让你感觉回到了掌控之中，还增强了你的适应性，帮助你更好地为不确定的未来做好准备。
You never know what skills might come in handy once the lockdown is finished, so be open to learning new skills.
一旦封锁结束，你永远不知道什么技能会派上用场，所以要敞开心扉学习新技能。
There are many platforms where you can audit courses for free and get meaningful knowledge.
有很多平台，你可以免费报名学习，获得有意义的知识。
I will recommend a platform that I often use: www.edx.org.
我会推荐一个我经常使用的平台：www.edx.org。
There are many courses that you can learn for free and only pay if you want to get a certificate.
这个平台有许多课程你可以免费学习，而且只有在你想获得证书时才需要付费。
I personally am not interested so much in certificates, so I only focus on getting the knowledge I am interested in.
我个人对证书不太感兴趣，所以我只专注于获取我感兴趣的知识。
07
Select positive social media content
选择积极的社交媒体内容
It’s easy to get sucked in social media and get distracted by all sorts of information.
我们很容易沉迷于社交媒体，被各种各样的信息分散注意力。
Just remember that the social media content you consume will influence how you think, as well as your psychological state.
只要记住，你观看的社交媒体内容会影响你的思维方式，以及你的心理状态。
For this reason, focus on content that is empowering, keeps you in a positive mindset, that can help you grow and that can bring you useful knowledge.
因此，专注于能够赋予你力量、让你保持积极心态、能够帮助你成长并为你带来有用知识的内容。
If you are in doubt about the type of content that fits these requirements, continue to follow Tianmei’s World Academy WeChat Account and Video Channel.
如果你对符合这些要求的内容类型有疑问，请继续关注天美的世界学院微信公众号和视频号。
These platforms are designed to provide knowledge and tools with the aim to create a positive and encouraging learning environment.
08
Another thing that you can do when you feel anxious is to use music to regulate your emotions.
当你感到焦虑时，你可以做的另一件事是用音乐来调节你的情绪。
You may not know, but music, as an element of our environment, can have a great influence on how we feel.
你可能不知道，但是音乐，作为我们环境中的元素之一，可以对我们的情绪产生很大的影响。
For this reason, it is important to learn how to use music to your advantage.
出于这个原因，学习如何利用音乐对自己有利是很重要的。
And if you are curious what kind of music I use to cheer myself up, then welcome to listen to the below songs to have an idea.
如果你想知道我用什么样的音乐来让自己振作起来，那么欢迎听下面的歌曲，有个概念。
Listen to the songs, even if you may not understand the lyrics and tell me in the comments section if you feel any difference in your mood.
即使你可能听不懂歌词，听这些歌后，如果你感觉心情有任何变化，也可以在评论区告诉我。
Enjoy！
额外支持
To better support you through the lockdown, apart from the above tools, there are some additional benefits that I have prepared for you.
为了更好地支持大家度过封锁期，除了上述工具之外，我还为大家准备了一些额外的福利。
01
Benefit 1
福利1
To be able to better support you through the lockdown, I will share with you an online reading course that I spent 6 months to create during the first Covid lockdowns in 2020.
为了更好地支持大家度过封锁期，我将与大家分享一个在线阅读学习计划，这是我在2020年第一次新冠肺炎封锁期间花了6个月时间创建的。
Given the amount of effort I put in creating that course, I won’t be able to give it away for free, but I am happy to offer a lockdown discount to support more people through hard times.
考虑到我在创建这个学习计划上付出的努力，我无法免费提供它，但我很乐意提供疫情爱心优惠，以支持更多人度过困难时期。
You can scan the QR Code below to redeem your lockdown discount.
领取疫情爱心优惠，请扫描以下海报上的二维码。
02
Benefit 2
福利2
If you feel you need additional support and guidance to get to know yourself better and master tools to make you clearer about what you want and more productive, then you are welcome to sign up for the coming "Me and my environment" Private Group Online Mentoring Program.
下一组将于4月1日开始，所以欢迎你在4月1日23:59之前通过扫描以下任何海报上的二维码报名才能保留名额。
03
Benefit 3
福利3
Another option that we want to give you is to join me in the live broadcast sessions that I will do in cooperation with Vic during the full lockdown in Puxi area between April 1 - 4.
我们想给大家的另一个选择是，在4月1日至4日浦西地区全面封锁期间，一起参加现场直播。
Depending on your time and interest, you are welcome to join us any day or every day.
根据你的时间和兴趣，欢迎你观看任何场次。
You are also welcome to share this link and benefits that we provide with all the friends around you, as they might need it too.
我们也欢迎你与你周围的朋友分享这个链接及里面的福利，因为他们可能也会需要，所以我们一起传播正能量吧~
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新实验
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