Pandemic Panic?

These 5 Tips Can Help You Regain Your Calm流行病恐慌?

这五个小贴士可以帮助你恢复平静Anxiety thrives on uncertainty.

焦虑源于不确定性。

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，随着冠状病毒的传播，我们无法回答的问题会让我们感到脆弱或恐惧。

”它会出现在我的社区里还是我有危险吗?

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

美国西北大学范伯格医学院的副教授凯瑟琳•贝林表示:目前我们面临着全国性的焦虑，这是一种共同的压力，我们都处于极度不确定的状态。

”贝林研究的是恐惧和焦虑在医疗保健中的作用。

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.

这里有一个两难的问题:你的压力越大，你就越容易感染病毒，因为压力会减弱你的免疫反应。

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

但你可以采取一些措施来缓解这种群体焦虑。

1.

Plan ahead to feel more in control提前计划，让自己更有掌控感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.

我们这些容易焦虑的人，喜欢控制自己。

因此，如果你采取基本措施，为你所在社区爆发疫情的可能性做好准备，你可能会感到宽慰。

例如，询问你的雇主关于在家工作的选择。

准备好应对学校停课等干扰。

对这些中断有应急计划。

此外，确定在疫情爆发时可以求助的可靠信息来源。

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

很重要的一点是，不管发生什么事，我都已经尽我所能做好了准备，”贝林说。

2.

Learn to be in the moment学会活在当下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," saysStewart Shankman,a psychologist at Northwestern University who studies anxiety.

He says it could have the unintended effect of driving up your fear.

了解情况很重要。

但你不必为新闻而烦恼。

”西北大学研究焦虑症的心理学家斯图尔特•尚克曼说：在某种程度上，信息收集可能会出现问题。

”他说，这可能会产生意想不到的效果，加剧你的恐惧感。

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来保护自己并保持信息灵通，那就足够了。

尚克曼说:没有办法把你的风险降低到零。

”你可以整天整夜地阅读新闻头条、新闻提醒或推特，但这不会改变你感染冠状病毒的风险”。

3.

Prioritize good sleep优先考虑良好的睡眠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.

虽然对这种新型冠状病毒还有很多需要了解的地方，但之前的研究已经表明，休息好了的人在抵御病毒方面做得更好。

For instance, when researcherssprayed a live common cold virusinto the noses of a bunch of healthy people as part of a study, not everyone got sick.

例如，作为一项研究的一部分，当研究人员将一种活的普通感冒病毒喷到一群健康人的鼻子里时，并不是所有人都会生病。

"Individuals who were sleeping the least were substantially more likely to develop a cold," study authorAric Prather,of the University of California, San Franciscotold uswhen the study was published.

睡眠最少的人患感冒的可能性更大，”这项研究的作者、旧金山加州大学的阿里克·普拉瑟在研究报告发表时告诉我们。

4.

Exercise and eat well锻炼身体，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 studyfound that physical activity protects against symptoms of anxiety.

有很多证据表明，每天锻炼有助于提升幸福感，增强免疫力。

例如，这项研究发现，体育活动可以预防焦虑症状。

And getting your heart rate up each day, just by taking a walk,lowers the riskof many chronic conditions.

So, keepwalking your dog, that counts.

Or maybe,get sweaty doing a group activity(Just don't stand too close to anyone who might be sick!

)通过散步，让你的心率每天上升，可以降低许多慢性疾病的风险。

所以，继续遛狗，这很重要。

或者，在集体活动时大汗淋漓(只是不要站得离生病的人太近!

)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.

当传染病袭击一个社区时，每个人能做的就只有这么多了。

你无法给整个环境消毒。

但采取一些预防措施将有助于降低你的风险，并有望缓解你的焦虑。

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 expertDaniel Kuritzkesof Brigham and Women's Hospital in Boston.

Federal guidelines suggest six feet of separation, so keep your distance.

冠状病毒通过呼吸道飞沫在人与人之间传播。

当感染者打喷嚏或咳嗽时，含有病毒颗粒的飞沫就会释放出来。

如果你站得很近，你可能会被感染。

波士顿布里格姆妇女医院的传染病专家丹尼尔·库立兹克斯说:这些飞沫在从空气中稳定下来之前大约要飞行三英尺。

”联邦指导方针建议六英尺的距离，所以要保持距离。

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，液滴还会落在电梯按钮、门把手和共享的工作空间等表面。

所以，如果你接触了被污染的表面，然后再接触你的脸，你就会被感染。

病毒可以通过你的眼睛、鼻子或嘴巴进入你的身体。

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 containat least 60% alcohol.

在疫情爆发期间，正确的洗手是预防病毒的最佳方法。

所以，按照循证的建议，用肥皂和水洗脸20秒或更久。

或者使用至少含有60%酒精的洗手液。

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