VOA慢速英语(翻译+字幕+讲解):隔离期间如何保持心理健康
日期:2020-03-24 15:18

(单词翻译:单击)

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听力文本

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How to Keep Mentally Healthy During a Quarantine
From VOA Learning English, this is the Health & Lifestyle Report.
Several governments around the world have requested or ordered their citizens to quarantine themselves: to stay at home to avoid contact with others.
Quarantines help slow the spread of diseases like COVID-19. It first appeared in China in late December and quickly became a worldwide health emergency.
Quarantines, however, can cause health problems themselves. People are at greater risk of anxiety and depression as a result of the isolation caused by quarantines.
So, health experts around the world are offering advice to help deal with the undesirable effects of quarantines on mental health.
Psychologist Claudia W. Allen is among them. She directs the behavioral science department at the University of Virginia School of Medicine. She leads the Family Stress Clinic there as well.

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心理健康.jpg

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Keep your usual routine
Allen says continuing with normal routines as much as possible will help you stay healthy during quarantines. For example, she says people should continue to wake up and get dressed at their usual time. She says with some people staying in pajamas all day could lead to feelings of being unproductive or without purpose.
Make a plan
She also advises people to make plans. Write a list of activities and times for carrying them out. These activities might include cleaning your home, paying bills, making calls and preparing meals. Health experts also suggest eating your meals at your usual times.
Don't forget "self-care" activities
Allen says everyone should include "self-care" activities during quarantine, such as exercise, reading or playing musical instruments. Getting exercise is important. Even if you must stay indoors, make sure to move your body. Maybe seek some online exercise classes.
Keeping a list will help you balance the things you have to do and the things you want to do. Allen also suggests using a quarantine to develop a new skill or to learn about something.
Go outside
Like most health experts, Allen also advises people to make sure to spend time outdoors. Being in nature can help to ease boredom and other tensions of quarantine.
So, take a walk. Work in the yard if you have one. Start a garden. Explore some woods or wild areas. Get sunshine on your face. Wash your car or bicycle.
Use social media wisely
Social media does connect us. But too much of it might cause harm.
Psychologist Claudia Allen says some studies show that social media can make some people feel left out or "less than." She suggests using it wisely. One way is to meet with friends, family, neighbors and others over video messaging services.
Find ways to help
Allen says helping others is another way to lift your spirit during quarantine. This could be as simple as calling someone who is alone or greeting a neighbor from your window.
You could also provide a service online. For example, if you are a teacher, you could offer online homework help to friends who must now home-school their children.
And, keep a check on your own feelings. If you are experiencing difficulty from the effects of quarantine, contact a health care provider, a community organization or an emergency hotline number.
And that's the Health & Lifestyle report.
I'm Mario Ritter, Jr.

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重点解析

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重点讲解:
1. at risk of 处境危险;有风险的;在危险中;
A suppressed immune system puts a transplant recipient at risk of other infections.
接受器官移植的病人免疫系统受到抑制后很可能会感染其他疾病uyfLDray%qk
2. as a result of 结果;
As a result of this conflict he lost both his home and his means of livelihood.
这场冲突使他同时失去了住所和生计来源rUQATWue6*zx=Cp
3. lead to 招致;致使;导致;
This suggestion will certainly lead to an argument.
这个建议必将引起一场争论tg#XP,p9qAGa~!N9C
4. carry out 实施;执行;实行;
I myself will firmly carry out this plan.
我本人将坚决执行这个计划Ib|+q2!~zXjY

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参考译文

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隔离期间如何保持心理健康
这里是VOA慢速英语健康生活报道M=gqKfQTF7gQ*,
全球多国政府要求或命令本国公民进行自我隔离:呆在家里避免与他人接触|ADEMzy_BfT[
隔离有助于减缓新冠肺炎等疾病的传播_PpFKG&bVC^hJ2*w17tA。该疾病于去年12月下旬首次出现在中国,并迅速成为全球突发卫生事件*31m=BBPsuI;T4Ig
然而,隔离本身也会导致健康问题U]sF9_H|pH4S,NF2O@;。隔离造成的孤立状态使人们面临更大的焦虑和抑郁风险jMyOawne-D
因此,世界各地的健康专家提出了建议,帮助应对隔离对心理健康造成的不良影响OvwaEoRANf
心理学家克劳迪娅·W·艾伦就是其中之一ld8!eVJb!#Yfx(L。她是弗吉尼亚大学医学院行为科学系主任3Gf7bKCl6!+Fu0.Qm。她也是该地家庭压力诊所的负责人xB!;MI~qYe
保持日常作息
艾伦表示,尽量保持正常作息将有助于你在隔离期间保持健康q)h&6o,P~kVH。她说,比如,人们应该继续按往常时间起床穿衣g_nfIJm|14+。她说,有些人一整天都穿着睡衣,这可能会令人们感觉缺乏效率或没有目标MU-q(0QYrD#PBzwV
制定计划
她还建议人们制定计划+)r&cHuW#qW。列出一份活动清单,并标明执行时间kqy-kZ@uvGV)qrqZX3)。这些活动可能包括打扫房屋、支付账单、打电话和准备饭菜]gD4X(ZHeCty#@t5H。健康专家还建议按往常时间用餐y+Sa@,B0Xeb
不要忘记“自理”活动
艾伦表示,每个人在隔离期间都应进行“自理”活动,比如锻炼、阅读或演奏乐器&4%p8Ie*6tpy@0hb。锻炼非常重要ZnLT=WC-dLS。即使你必须呆在室内,也要确保活动身体Xle!6E(NSVT22。也许可以找一些在线健身课程#ap-n6h)YdL
列清单可以帮助你平衡必须做的事情和想要做的事情8Z@~8F2mn8~b。艾伦还建议利用隔离期来发展新技能或学习某些东西z&uB(Ck,@fm*xcLKX
外出
和大多数健康专家一样,艾伦也建议人们一定要在户外度过一些时间SDKyK7A*tIOEj4rOEf。身处大自然有助于缓解隔离期间的烦闷和其他压力Ze)-AXrNo_
所以,去散步吧7L%R1vXAi8.&L。如果有院子,就在院子里散散步[+*u0=an%5YH。开辟一个花园r&pS+[CK]*os7v。探索森林或野生地区_;K#[ye.tondt。让阳光照射到脸上VZtI62B|E3。清洗汽车或自行车sqfyVGrS8aIFoI(M^3|
明智地使用社交媒体
社交媒体确实把我们联系起来YWgm!iXXWZK66ZD!m%z。但过度使用可能会造成伤害=,(jHX&sZ@fDE
心理学家克劳迪娅·艾伦表示,一些研究表明,社交媒体可以让一些人感到被冷落或不如别人ZmOD.rjKwpp)7M。她建议明智地使用社交媒体G=QE#[2GWumFJ~1|G。一种方法是通过视频信息服务与朋友、家人、邻居和其他人见面K.m]i&nHcdOY(
想方法帮忙
艾伦说,帮助他人是在隔离期间振作精神的另一种方法TEPDvQ192nO。这可以很简单,比如打电话给孤独的人或在窗口问候邻居4OHJ]8Je.@1nqdB-
你可以提供在线服务p5M%T6gq7ort__xHz|y。比如,如果你是名教师,你可以为现在必须在家教育孩子的朋友提供在线家庭作业帮助GMGoN%O!lITLNlw
同时,要注意自已的感受rMOy[=@@(fpoc。如果你因隔离的影响而遇到困难,请联系医疗保健提供者、社区组织或紧急热线电话^Srs;=dLWyaw.YRw2.
以上是健康生活报道Px)LfRzv;YHWJg4_d,6Z
我是小马里奥·里特尔E[8EOZ[QY)lbY*rvn

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译文为可可英语翻译,未经授权请勿转载!

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