疫情时期如何缓解过度担忧和紧张情绪？While staying at home during the epidemic, how to ease your worry and nervousness? Psychologists give you detailed explication.
今天，让我们一起来听清华大学李焰教授关于“如何恢复心理平衡”的详解。Today, let’s listen to the explication from Professor Li Yan with Tsinghua University.
如何恢复心理平衡？
How to restore psychological balance?
网友：由于“新冠肺炎”，我每天都处于极度紧张中，不停地洗手，不停地摸自己的额头，担心自己会不会发烧了。我总觉得自己也许有心理疾病, 该如何判断我自己是否心理异常呢？
Question 1: Due to the novel coronavirus pneumonia epidemic, I’m very anxious every day, wash my hands repeatedly, touch my forehead constantly and worry about having a fever. I think that I may have psychological diseases. How can I judge whether I am psychologically abnormal or not?
这位朋友你好!你的困扰是处在“新冠肺炎”疫情期间很多人都存在的问题，是一种正常的心理应激反应。当人们意识到面临重大变化或威胁会无意识地产生一系列心身反应，即心理应激。在疫情的应激下，人们可能会出现如下反应：
Your worries are quite common during the epidemic. This is a normal psychological reaction. Psychological reaction refers to people’s unconscious physical and mental reaction in face of significant change or threats. Due to the epidemic, people may have the following reactions:
听心理学家和您说
Please listen to the psychologists.
焦虑、愤怒、抑郁等。
例如，有的人会因为对病毒在传染性和致死性上的未知而感到焦虑和恐惧，总会担心自己或旁人患上新冠肺炎，会苦恼不知道疫情什么时候是个头，甚至会对什么是自己能做的感到完全不知所措，难以放松，甚至不能如常生活。
你的过分担忧和极度紧张即属于此类状况。
Anxiety, anger, depression and so on. For example, some people may feel anxious or worried about the infectiousness and lethality of the epidemic. They are worried that they or others may be infected. They wonder when the epidemic will come to an end. They even don’t know what they should do. They are so worried that they can’t live a normal life.
注意力不集中、记忆力减退、负性思维增多、多疑等。
例如，只关注刷新疫情相关新闻，反复讨论推演疫情的危险性等，这种选择性注意又会进一步导致信息超负荷，满溢的压力感扑面而来。
再如，总疑心自己可能被感染，对身体各种感觉格外关注，甚至将一般的身体不舒服与“疫情”绑定联系起来。
你对于自己是否发烧或有心理疾病的关注即属于后一种情况。
Inattention, hypomnesis，negativeness, suspiciousness and so on. For example, you focus on the news related to the epidemic and discuss the danger of the epidemic. The selective attention will lead to information overload and make your depressed. Besides, you are worried that you may be infected, pay close attention to your feelings, and relate your unwellness to the epidemic.
反复查看疫情消息、反复洗手、反复测体温、不断地囤积食物与口罩等用品、动作迟钝、逃避、人际冲突、开始或加剧饮酒吸烟、伤害自己或他人等。你提到的不停洗手与摸额头则属于应激行为反应的一种。
Read the news related to the epidemic repeadly, wash your hands, take your temperature, store items such as food and masks, become slow, escape, make interpersonal conflict, start to drink or smoke, hurt yourself or others and so on. Your behaviors such as washing hands repeatedly and touching forehead constantly, are one kind of behavior reaction.
心慌气闷、易出汗、易疲倦、食欲下降、失眠、做噩梦、易从梦中惊醒、肌肉紧张、发抖或抽筋、疼痛、血压升高、女性生理周期紊乱等。你目前可能还没有遇到这些状况，如果有的话请知晓这些都是心理应激的正常行为反应。
Being flustered or unhappy, and easy to sweat and to be exhausted, loss of appetite, insomnia, being suddenly awakened while sleeping, muscular tension, crick and pain, elevation of blood pressure, disorder of woman’s physiological cycle. You may have no symptoms now. Once you have these symptoms, please understand these are normal behavior reaction of behavior reaction.
总而言之，上述身心反应均是正常人在疫情应激下（非正常处境中）的正常反应，这说明了我们对疫情的危险做好了身体与心理上的战斗或逃跑准备。所以请你不必过分恐慌。在了解了自己的状态后，我们可以从以下几个方面入手进行适当调节，从而更好地帮助自己恢复心理平衡以度过危机。
All in all, the physical and mental reactions above are normal, which means that our body is ready to fight against the danger of the epidemic. Don’t be too panic. After you understand your situation, you can follow the suggestions to restore psychological balance and get through the crisis.
1. 主动认识并接纳自己的各种心理或身体反应变化。
Understand and accept your change in physical and mental reactions.
2. 反思自己是否有高估危险性、灾难化结果、低估个人应对能力的思维；如果有的话，可以通过拓展思维视角的方式增加思维弹性。
Rethink whether you have overestimate the danger of this epidemic and underestimate your coping capacity. If yes, you can expand your thinking perspective to inrease your mind flexibility.
3. 尝试合理宣泄情绪，可通过锻炼如做一些室内运动，或通过替代性消除，如在一张纸上先写下自己的烦恼和焦虑，然后将这张纸撕掉。
Vent your emotion properly. Do some indoor exercise, or alternatively eliminate anxiety such as writing your trouble and anxiety in a piece of paper and then tear it off.
4. 制定符合自己需求的行动计划，如作息安排、运动计划、娱乐安排、工作计划等，并落实计划。
Make your own action plans such as daily schedule, exercise plan, entertainment plan and working plan, and implement them.
Communicate with your relatives and friends actively, support and accompany each other.
希望上述回复对你理解与接纳自己的状况有所帮助。危机其实也是我们改变的契机！希望你能相信自己的内在力量与资源，重新获得对生活的自主控制，不仅能度过危机而且能实现更好的自我成长。
I hope that my answer can help you understand and accept your situation. Crisis is an opportunity to change our life as well. I hope that you can believe yourself, control your life by yourself, get through the crisis and make better self-development.
亲爱的同学们：疫情之下，面对病毒的我们，需要关注身体防护，也要呵护心理健康，唯有保持自我身体与情绪的健康，才有好的能量面对这场无声的“战疫”。如果你现在产生了焦虑、担心、紧张、恐惧等应激反应，如果你感觉自己需要倾诉，记得拨打东林国际学生心理服务专线：13613672908，或者通过扫描二维码，与老师微信交流。
During the epidemic, we need to pay attention to not only our physical health but also our psychological health. Only by keeping healthy physically and mentally, can we fight against this epidemic. If you have feelings such as worry, anxiety, nervousness , fear and so on, if you need someone to talk with, please remember to call the Psychological Guidance Hotline at the number 13613672908, or you can scan this QR code to talk with the psychological guidance teacher.
