流行病恐慌?這五個(gè)小貼士可以幫助你恢復(fù)平靜

流行病恐慌?這五個(gè)小貼士可以幫助你恢復(fù)平靜

Anxiety thrives on uncertainty.

焦慮源于不確定性。

And, as the coronavirus spreads, our unanswered questions can make us feel vulnerable or fearful. "Will it come to my community" or "Am I at risk?'

而且，隨著冠狀病毒的傳播，我們無(wú)法回答的問(wèn)題會(huì)讓我們感到脆弱或恐懼。”它會(huì)出現(xiàn)在我的社區(qū)里還是“我有危險(xiǎn)嗎?”

"We've got national anxiety at the moment, a kind of shared stress, and we are all in a state of extreme uncertainty," says Catherine Belling, an associate professor at Northwestern University, Feinberg School of Medicine, who studies the role of fear and anxiety in health care.

美國(guó)西北大學(xué)范伯格醫(yī)學(xué)院的副教授凱瑟琳•貝林表示:“目前我們面臨著全國(guó)性的焦慮，這是一種共同的壓力，我們都處于極度不確定的狀態(tài)。”貝林研究的是恐懼和焦慮在醫(yī)療保健中的作用。

And here's a catch-22: The more you stress, the more vulnerable you can become to viruses, because stress can dampen your immune response.

這里有一個(gè)兩難的問(wèn)題:你的壓力越大，你就越容易感染病毒，因?yàn)閴毫?huì)減弱你的免疫反應(yīng)。

But there are steps you can take to push back against the communal anxiety.

但你可以采取一些措施來(lái)緩解這種群體焦慮。

1. Plan ahead to feel more in control

提前計(jì)劃，讓自己更有掌控感

Those of us prone to anxiety, like to be in control. So, if you take basic steps to prepare for the possibility of an outbreak in your community, you may feel a sense of relief. For instance, ask your employer about a work-from-home option. Be prepared for disruptions such as school closings. Have contingency plans for these disruptions. In addition, identify trusted sources of information you can turn to in the event of an outbreak.

我們這些容易焦慮的人，喜歡控制自己。因此，如果你采取基本措施，為你所在社區(qū)爆發(fā)疫情的可能性做好準(zhǔn)備，你可能會(huì)感到寬慰。例如，詢(xún)問(wèn)你的雇主關(guān)于在家工作的選擇。準(zhǔn)備好應(yīng)對(duì)學(xué)校停課等干擾。對(duì)這些中斷有應(yīng)急計(jì)劃。此外，確定在疫情爆發(fā)時(shí)可以求助的可靠信息來(lái)源。

"It's very important to say, well, no matter what happens, I've done the best that I can to be prepared," Belling says.

“很重要的一點(diǎn)是，不管發(fā)生什么事，我都已經(jīng)盡我所能做好了準(zhǔn)備，”貝林說(shuō)。

2. Learn to be in the moment

學(xué)會(huì)活在當(dāng)下

It's important to be in the know. But you don't need to obsess over the news. "There's a point where, information gathering could become problematic," says Stewart Shankman, a psychologist at Northwestern University who studies anxiety. He says it could have the unintended effect of driving up your fear.

了解情況很重要。但你不必為新聞而煩惱。”西北大學(xué)研究焦慮癥的心理學(xué)家斯圖爾特•尚克曼說(shuō)：“在某種程度上，信息收集可能會(huì)出現(xiàn)問(wèn)題。”他說(shuō)，這可能會(huì)產(chǎn)生意想不到的效果，加劇你的恐懼感。

If you're taking basic steps to protect yourself and stay informed, that's enough. "There's no way to reduce your risk to zero," Shankman says. You could spend all day and night reading headlines, news alerts or tweets but this "does not change your risk of getting coronavirus."

如果你采取了基本的措施來(lái)保護(hù)自己并保持信息靈通，那就足夠了。尚克曼說(shuō):“沒(méi)有辦法把你的風(fēng)險(xiǎn)降低到零。”你可以整天整夜地閱讀新聞?lì)^條、新聞提醒或推特，但這“不會(huì)改變你感染冠狀病毒的風(fēng)險(xiǎn)”。

3. Prioritize good sleep

優(yōu)先考慮良好的睡眠

While there's still a lot to learn about the new coronavirus, prior research has shown that well-rested people are better at fending off viruses.

雖然對(duì)這種新型冠狀病毒還有很多需要了解的地方，但之前的研究已經(jīng)表明，休息好了的人在抵御病毒方面做得更好。

For instance, when researchers sprayed a live common cold virus into the noses of a bunch of healthy people as part of a study, not everyone got sick.

例如，作為一項(xiàng)研究的一部分，當(dāng)研究人員將一種活的普通感冒病毒噴到一群健康人的鼻子里時(shí)，并不是所有人都會(huì)生病。

"Individuals who were sleeping the least were substantially more likely to develop a cold," study author Aric Prather, of the University of California, San Francisco told us when the study was published.

“睡眠最少的人患感冒的可能性更大，”這項(xiàng)研究的作者、舊金山加州大學(xué)的阿里克·普拉瑟在研究報(bào)告發(fā)表時(shí)告訴我們。

4. Exercise and eat well

鍛煉身體，吃得好

There's lots of evidence that daily exercise can help promote feelings of well-being — and boost your immunity. For instance, this study found that physical activity protects against symptoms of anxiety.

有很多證據(jù)表明，每天鍛煉有助于提升幸福感，增強(qiáng)免疫力。例如，這項(xiàng)研究發(fā)現(xiàn)，體育活動(dòng)可以預(yù)防焦慮癥狀。

And getting your heart rate up each day, just by taking a walk, lowers the risk of many chronic conditions. So, keep walking your dog, that counts. Or maybe, get sweaty doing a group activity (Just don't stand too close to anyone who might be sick!)

通過(guò)散步，讓你的心率每天上升，可以降低許多慢性疾病的風(fēng)險(xiǎn)。所以，繼續(xù)遛狗，這很重要?；蛘?，在集體活動(dòng)時(shí)大汗淋漓(只是不要站得離生病的人太近!)

5. Wash your hands.

勤洗手

When an infectious disease hits a community, there's only so much anyone can do. You can't sterilize your entire environment. But taking a few preventative actions will help reduce your risk and hopefully relieve your anxiety.

當(dāng)傳染病襲擊一個(gè)社區(qū)時(shí)，每個(gè)人能做的就只有這么多了。你無(wú)法給整個(gè)環(huán)境消毒。但采取一些預(yù)防措施將有助于降低你的風(fēng)險(xiǎn)，并有望緩解你的焦慮。

The coronavirus is transmitted from person to person via respiratory droplets. When an infected person sneezes or coughs, droplets containing virus particles are released. If you are standing close, you can become infected. "The respiratory droplets travel about three feet before they tend to settle out of the air, " says infectious disease expert Daniel Kuritzkes of Brigham and Women's Hospital in Boston. Federal guidelines suggest six feet of separation, so keep your distance.

冠狀病毒通過(guò)呼吸道飛沫在人與人之間傳播。當(dāng)感染者打噴嚏或咳嗽時(shí)，含有病毒顆粒的飛沫就會(huì)釋放出來(lái)。如果你站得很近，你可能會(huì)被感染。波士頓布里格姆婦女醫(yī)院的傳染病專(zhuān)家丹尼爾·庫(kù)立茲克斯說(shuō):“這些飛沫在從空氣中穩(wěn)定下來(lái)之前大約要飛行三英尺。”聯(lián)邦指導(dǎo)方針建議六英尺的距離，所以要保持距離。

In addition, droplets can land on surfaces, such as elevator buttons, doorknobs, and shared work spaces. So, if you touch a contaminated surface, then touch your face, you can become infected. The virus can enter your body through your eyes, nose or mouth.

此外，液滴還會(huì)落在電梯按鈕、門(mén)把手和共享的工作空間等表面。所以，如果你接觸了被污染的表面，然后再接觸你的臉，你就會(huì)被感染。病毒可以通過(guò)你的眼睛、鼻子或嘴巴進(jìn)入你的身體。

During an outbreak, proper hand-washing is your best defense against a virus. So, follow the evidence-based advice to wash for 20 seconds or more using soap and water. Or use hand sanitizers that contain at least 60% alcohol.

在疫情爆發(fā)期間，正確的洗手是預(yù)防病毒的最佳方法。所以，按照循證的建議，用肥皂和水洗臉20秒或更久。或者使用至少含有60%酒精的洗手液。