心灵防疫小贴士助力居家学习

written by Veena Ramsawmy ‖ School Counsellor

文章撰写：协和古北学生心理辅导员 Veena老师

Getting updates on Coronavirus. 

✦ Get updates by all means but be selective of media sources. Stick to mainstream media as it is most reliable and accurate.

✦ According to Dr Kelly (chief psychologist at the Sino China Clinic in Shanghai), we need to spend around 2 to 3 minutes at a time getting updated. In one day, do not spend more than 10 to 15minutes. Spending more time is going to have a negative effect on you.

✦ Above all, avoid checking your phone every minute to see posts on the virus!

通过正规渠道及时了解疫情的正确信息

✦ 及时获取疫情最新相关信息，但注意要选择主流、正规的媒体渠道，确保接收信息可靠准确。

✦根据权威心理专家指导意见，每次花两三分钟了解疫情相关信息即可，每天不超过15分钟。花费太多时间关注疫情报道会产生不必要的心理负担。

✦总而言之，避免长时间沉迷于搜寻、浏览、阅读各类疫情信息、相关报道和各类网络评论。

Negative thoughts

✦ When you have negative thoughts about the virus, stop a moment and consider the facts you have on the virus and it's transmission. Adjust your thoughts accordingly, and move on to your task. This requires effort and determination. However, it will be the most rewarding mental activity which will help in your wellbeing.

✦ If you need to talk about your fears, by all means do it. Talk to your parents, your good friends. even your teachers. Avoid talking to people who have a negative outlook of the situation.

如何应对负面情绪

✦如果你对当前的局面感到沮丧，那不妨试着平静下来理性评估疫情可能对你产生的实质威胁，而非一味恐慌。调整心态，尽可能专注当下自己的生活和学习，这是最有助于避免负面情绪的方法。

✦当你渴望找人谈论自己内心的恐惧时千万不要犹豫！父母、好朋友们都是很好的倾诉对象，老师们也随时为大家敞开心扉。记住，这种情况下要避免与同样对形势带有负面看法的人交谈。

Exercise!

✦ Go for a short walk in the neighbourhood once a day to clear your mind and change scenery. Of course, avoid crowds, and wear your mask.

✦ Check work out videos on internet! There are pleny of options that cater for whatever style you like, from yoga to kick boxing! 

运动治百病

✦ 找个天气好的时候戴上口罩，避开人流密集区域，去小区里散散步感受下户外的春光，调整心情。

✦ 网络上有许多健身视频可供参考练习！找出自己喜欢的运动方式，跟着视频一起动起来！

Laugh out loud!

✦ Set time aside to watch funny videos and movies with your family members. Laugh at loud with people you love!

✦ Share jokes and funny memes with family members and friends.

笑口常开多欢乐

✦ 留出时间和家人一起欣赏有趣轻松的视频和电影。和你爱的人一起放声大笑吧！

✦ 和家人和朋友们一起分享幽默逗乐的笑话，来个搞笑的动作，为日常生活增趣添彩。

Practise your hobbies, mindfulness and meditation.

✦ Paint，draw, play your musical instruments,sing your favourite songs out loud.

✦ Focus completely on what you are doing in the present. This will prevent your mind from wandering to negative thoughts.

✦ Meditate for 5 minutes in the morning when you wake up and before going to bed. There are many 5 miunte videos on line. Meditation will help you relax more.

花点时间在自己的爱好上，尝试正念减压法和冥想

✦ 闲暇时间想想自己平时的爱好，绘画、弹奏乐器、唱歌都是愉悦身心的上佳选择。

✦ 试试正念减压法，专注当下摒除杂念。这有利于摆脱没有必要的负面情绪。

✦ 每天起床和入睡前都可以尝试现在床上冥想五分钟。网上有许多配乐冥想视频可以帮你更好的进入松弛状态。这有助于你放松心情，保持愉悦心情。