4 Ways to Manage Coronavirus Anxiety I 调节因冠状病毒而产生焦虑的四种方法

What's anxiety? | 焦虑是什么？

Declared as a global emergency (World Health Organization, 2020), the outbreak continues to spread in and out of China. But we must check the facts and know the right information. Avoid spending too much time watching or reading the news. Not knowing the future and not having plans may feel overwhelming to us all, but here is a quote from a movie I watched recently, “The best plan is having no plan. No plan at all. You know why? Because life cannot be planned.” (Parasite, 2019)

鉴于疫情在中国境内外持续蔓延，世界卫生组织宣布了全球紧急状态，但是我们必须核实真相并了解正确的信息，避免花过多的时间观看或阅读这些新闻。不知道未来会如何或者没有任何计划会使我们所有人感到力不从心，但是我最近看的一部电影中的一句台词引起了我的共鸣：“最好的计划就是没有计划，完全没有计划。你知道为什么吗? 因为生活是无法被规划的。”（《寄生虫》，2019）

Stop making assumptions about what will happen or should happen next, especially if they are not hopeful. There are lots of false or exaggerated news and rumors within the community that exacerbate the angst. Check the facts, not the myths. School administrators are in close communication with the Shanghai Municipal Education Commission (SMEC). So let’s wait patiently until we know what is true and make plans from then on.

停止对下一步会发生什么或应该发生什么的揣测，特别是在不太乐观的时候。社区中流传太多不实或夸大的消息和谣言加剧了人们的焦虑。核实真相，摒弃谣传。学校管理人员正与上海市教委密切沟通，所以让我们耐心等待，直到我们知道真实情况后再制定计划。

My family has been reassuring me in many ways - telling me to take advantage of the current situation as the primary need is secured, the fact that we are all safe and healthy. We talk about the logic of the situation and rational outcomes. We open our day with what makes us feel happy and grateful.

我的家人一直在多方面安慰我，告诉我当前的有利形势，比如我们最基本的需要是受保障的，我们都是安全和健康的。我们还讨论现实逻辑和合理结果。我们心怀愉悦和感激开始新的一天。

My team has been providing another great support – we share the changes and current situations daily, send photos of the beautiful cities we ended up in, we talk about our worries, listen to each other carefully, and make jokes.

我团队的伙伴们则提供了另一种强大的支持——每天我们都分享一些当前的状况和变化，发送所在城市的美丽照片，谈论对疫情的担忧，倾听彼此，还拿对方寻开心。

Talk to people you trust about your feelings. It is very reasonable to have a variety of emotions and reactions, including anxiety, frustration, and anger at this point. If the stress level is so high that you feel like you cannot bear it alone, talk it over with the people around you. Do not hesitate to share your feelings with your children. Talk to them about your feelings and have them share theirs. But it is not desirable to share inaccurate rumors or imagine the worst. Model how you work through these negative feelings. Spend time doing fun and enjoyable activities yourself and with family members. Find things you can do to keep yourselves

与信任的人谈谈真切的感受吧！这时产生各种各样的情绪和反应都在情理之中，包括焦虑、沮丧和愤怒。如果你觉得面临的压力太大以至于无法独自承受时，那就试着和你周围的人好好谈谈。毋需迟疑和你的孩子分享你的感受，互诉衷肠。但分享不可靠的谣言或最坏情况的想象是不可取的。反之应该示范你是如何克服这些消极情绪的。花时间和你的家人一起搞些有趣的活动，找些自己可以做的事情，让自己变得充实而忙碌都益于转移对疫情的过分关注。

Appreciate moments spent with your loved ones.

为与所爱之人共度的时光而心存感激。

After watching the video of Wuhan citizens shouting “Jiā yóu Wuhan!” in unison that went viral on the internet, I searched for the meaning:

当看到武汉人民在网络上齐喊“加油，武汉”的视频后，我搜索了其中的含义：

Jia you can be used as a cheer, or a form of encouragement:

加油可作为一种欢呼喝彩，或一种鼓励支持的方式：

· “Go! Go! Go!” | “冲！冲！冲！”

· “Persist!” |“坚持！”

· “Don’t give up!” | “不要放弃！”

· “Do your best!” | “竭尽全力！”

· “Good luck!” |“大吉大利！”

· “Go, team, go!” |“上，团队，上！”

· “Come on!” | “来吧！”

· “Hang in there!” | “坚持住！”

· “I’m rooting for you!” | “我支持你！”

· “More power to you!” | “给你更多力量！”

· “Keep it up!” | “坚持下去！”

As far as context goes, jiā yóu can be used in emotional situations where you want to show a friend they have your support. Then it can also mean, “I’m behind you”, “I think what you’re doing is worth all your effort”, “You have my blessings”, or “I look forward to seeing your success"

正如上文提到的含义，“加油”可以用于向朋友传达你的支持的各种场景。也可以表示“我在你身后”，“我认为你所做的一切都是值得的”，“祝福你”，或者“我期待看到你的成功”。

Not only people from Wuhan, but all of us in China will stay strong. There is no doubt things will get better. Fill yourself and others with positivity, learn to “jiā yóu” each other up. Also use this time as a chance to develop the growth mindset: to embrace challenges that come up in our lives, persist in the face of setbacks, push through with effort, and learn from the experience.

不仅仅是身在武汉的人们，我们所有在中国的人都会坚强面对。毫无疑问，情况会变得越来越好。使自己和别人都充满活力，学会互相鼓励，互道“加油”。同时可以利用这段时间借机增强心态：迎接生活中出现的挑战，面对挫折坚持不懈，努力拼搏，并从中汲取经验。

Take a moment to break away from negative feelings and practice mindfulness - the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

花点时间摆脱消极情绪，训练正念。所谓正念是人类可以充分展现的基本能力，意识到我们身处何方，我们在做什么，而不是过度反应或因周围的事情而茫然不知所措。

Smiling Mind is one of my favorite mindfulness apps that can be used both on smartphones and laptops. Have a go with your kids at home, make it a fun, relaxing, focused session each day.

Smiling Mind是我最喜欢的训练正念的手机应用程序之一，可以在智能手机和笔记本电脑上使用。和你的孩子们一起在家里试试，每天都有轻松愉快、目标明确的课程。

I look forward to reuniting with the WISS community soon and sharing all the different experiences we went through at this time. Wherever you are, stay safe.

我期待可以尽快与WISS社区成员团聚，分享我们在这个特殊时刻的不同经历。无论你在哪，请注意安全。

Jiā yóu Wuhan, Jiā yóu China, Jiā yóu WISS!

加油武汉，加油中国，加油WISS！