Healthcare workers are overrun in tackling the coronavirus. They get little sleep and have likely not seen their families for a long time. On the other hand, the majority is seeing a little too much of their families. They are also bored, anxious and scared.
医护人员在应对冠状病毒方面人手无分。 他们睡眠不足，可能已经很久没有见到家人了。 另一方面，大多数人看到太多家人了。 他们也感到无聊、焦虑和害怕。
Stuck in the house all day long with nothing to do can bring about powerful psychological reactions. Psychotherapist in the Medical Psychology Department of Nanjing Neurological Hospital, Yang Hua, has shared six points for debugging our mental health with Dissemination Nanjing.
整天呆在家里无所事事会带来强烈的心理反应。 南京神经医院医学心理科的心理治疗师杨华与南京传播分享了调试心理健康的六个要点。
Name that Mood
说出那个心情
If you’re feeling down, don’t simply call it “a bad mood”. Ask yourself, “What mood am I experiencing now?” Is it anxiety, fear, irritability, anger? Try to find an accurate descriptor for your emotions.
如果你感到沮丧，不要简单地称之为“心情不好”。 问问自己，“我现在是什么心情？” 是焦虑、恐惧、易怒、愤怒吗？ 试着找到一个准确的描述你的情绪。
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Anxiety is Normal
焦虑是正常的
In the face of the epidemic, anxiety and fear are normal emotional reactions. Yet, they make us better protect ourselves. In other words, if we had no anxiety or fear of the epidemic, we would not protect ourselves. We would therefore become the danger.
面对疫情，焦虑和恐惧是正常的情绪反应。 然而，它们让我们更好地保护自己。 换句话说，如果我们对疫情没有焦虑或恐惧，我们就不会保护自己。 因此，我們將成為危險。
Problem Solving
解决问题
Tangible problems trigger our emotions:
有形问题会引发我们的情绪：
- A dry cough can cause tension
- Not being able to buy masks can cause anxiety
- The old man who didn’t listen to dissuasion to go out can cause anger
For such problems, we can try to change our emotions by solving them. Better self-protection, exercise and nutritional supplements can reduce physical discomforts. Thorough multi-channel searches will reveal a stock of masks. Persistent persuasion, analysis of advantages and disadvantages, case explanation, etc., can help to communicate effectively with the elderly.
对于这些问题，我们可以尝试通过解决它们来改变我们的情绪。 更好的自我保护、运动和营养补充剂可以减少身体不适。 彻底的多渠道搜索将揭示口罩库存。 坚持不懈的劝说、优缺点分析、案例解释等，可以帮助与老年人有效沟通。
Distraction
分心
Spending so much time and energy on the epidemic will eventually get anyone down. Do some other things to distract ourselves. Play hide and seek, read, listen to music, practice yoga, talk with family about things other than the epidemic. It’s also a great time to write a book or start a new hobby.
在疫情上花费如此多的时间和精力最终会让任何人失望。 做一些其他事情来分散自己的注意力。 玩捉迷藏、阅读、听音乐、练习瑜伽、与家人谈论疫情以外的事情。 这也是写书或开始新爱好的好时机。
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Scientific Understanding
科学理解
On the one hand, we need seek more scientific and accurate epidemic information and avoid belief in rumours. On the other hand, we should avoid overstating our discomfort. Get a more scientific medical evaluation from professional doctors. A dry cough can have many causes, which do not mean coronavirus infection, nor does infection mean that it cannot be treated.
一方面，我们需要寻求更科学、更准确的疫情信息，避免相信谣言。 另一方面，我们应该避免夸大我们的不适。 从专业医生那里获得更科学的医学评估。 干咳可能有很多原因，这并不意味着冠状病毒感染，感染也不意味着无法治疗。
Just Relax
放松点
Our heart rate and blood pressure rise when we are stressed. We sweat more and breathe more quickly. Sugar in the liver is converted into energy to maintain body function as a result. We therefore need activate our parasympathetic nervous system to promote digestion and synthesis of glycogen. Adjust breathing (deep and slow), meditate, do (more) yoga, Tai Chi, Baduanjin (Eight Pieces of Brocade) qigong, etc.
当我们感到压力时，我们的心率和血压会升高。 我们出汗更多，呼吸更快。 因此，肝脏中的糖被转化为能量来维持身体功能。 因此，我们需要激活我们的副交感神经系统，以促进糖原的消化和合成。 调整呼吸（深和慢）、冥想、做（更多）瑜伽、太极拳、八段金（八块锦缎）气功等。
Those anxious feelings are not just the result of the fight between humanity and the coronavirus. They are the manifestation of lives lived trapped, more often than not catching only glimpses of that rather deserted world outside.
这些焦虑的情绪不仅仅是人类与冠状病毒之间斗争的结果。 他们是被困住的生活的表现，往往只能瞥见外面那个相当荒凉的世界。
