原标题：【校园资讯】国开“保本工程”——留学生心理“防疫”小贴士

留学生心理防护温馨提示

Psychological protection tips for international students

在全国抗击新型冠状肺炎的严峻形势下，疫情的发展变化牵动着每个人的心。道路封锁、限制出行、群体活动取消……生活中突如其来的这些变化，身处异国他乡，留学生同学们可能会发现，这几天来，自己在心理和行为上发生了很多变化，有些同学出现了情绪上的不适感。那么这些变化正常吗？我们又该如何应对？为有效做好心理压力疏导和情绪调节，我们为各位留学生们准备了心理防护“小妙招”，一起来看看吧！

Due to the influence of the novel coronavirus (2019-nCoV), you may find that you have changed a lot in psychology and behavior in recent days. Some of you even have the feeling of anxiety and fear. How can we deal with these changes? Here are some psychological protection tips for all the international students. Lets have a look!

PART 01

接纳改变

Give changes a hug

因为本次疫情持续的时间较长，且仍在发展，不同的人，随着自己处境的不同（如离疫区的远近、身边是否有人感染、自己是否感染等），会出现不同的情绪反应。有的人感到焦虑和恐惧；有的人开始担心自己已经被感染了；有的人会因为原来生活计划被打乱，不能出门购物、娱乐、旅游等感到生气和愤怒；有的人注意力难以集中，睡眠变差，甚至失眠等。

Different people will have different emotional reactions with their different situations (such as the distance from the epidemic area, whether someone around them is infected, whether they are infected, etc.). Some people begin to worry that they have been infected; some people will feel angry because their original life plan is disrupted; some people are troubled by insomnia, etc.

失眠ing

值得注意的是，我们在疫情中会发生这些变化，都是正常的，这是我们的身体在为压力做准备，以帮助我们更好应对压力的表现，而不是意味着我们是脆弱的、有错的。我们在疫情中发生的这些改变，能帮助我们动员全身的能量，以一个更好的姿态来面对和处理疫情带来的问题和挑战。

Its normal for us to have these changes in thisspecial period. Its our bodys preparation for stress to help us cope with it better.These changes can help us mobilize all our energy to face and deal with problems and challenges.

PART 02

官方了解，拒绝谣言

Get information from official channels

目前网络上关于疫情的信息很多，为了减少不良讯息带来的心理恐慌，我们需要学会通过正规的官方渠道获取信息，比如政府机关、医疗机构、官方媒体发布的信息。

In order to reduce the psychological panic caused by false information, it is better to obtain information through formal official channels, such as government agencies, medical institutions orofficial media.

减少信息过载带来的心理负担。每天接收有关信息的时长不超过一个小时，在睡觉前最好不要过分关注相关信息。

Reducing the psychological burden of information overload. Receive relevant information for no more than one hour every day. Its better not to pay too much attention to relevant information before going to bed.

PART 03

正常作息，制定合理的假期计划

A scientific holiday plan is necessary

先照顾好自己，这个时候，我们要先缓解自己的情绪，这样我们才能更快恢复、更好地帮助其他人。

Take care of yourself so that we can recover faster and help others better.

假期时间延长，又不能外出，这时大家可以利用好这来之不易的时间，做好假期计划。做一些自己一直想做但未做的事情，给自己设定一个小目标，比如看一本书、学一项技能等等。做好开学前的准备，可以利用假期提前准备下学期的课程或考试等等。

During the holidays, you can use your time to do something you always want to do but havent done. For example, you can read a book, learn a language, learn a skill and so on. You can prepare for the next semesters courses or exams in advance.

读书的日子总是过得很快

PART 04

合理宣泄，学会分享

Expressing ＆ Sharing

1.合理地宣泄情绪

如做一些室内运动、在一张纸上写下自己的烦恼和焦虑，然后把这张纸撕掉。情绪崩溃时允许自己哭泣，可以写下自己的想法和感受.

You can try to vent your emotions. For example, you can do some indoor sports, or write down your worries and anxieties on a piece of paper, and then tear it off. When your mood breaks down, you can cry. Of course, you can also write down your thoughts and feelings.

室内运动好处多

2.寻找亲朋好友的支持

通过电话、视频等方式，与家人聊天，分享自己的留学生活。You can chat with your family and friends through voice phone or video phone to share your study abroad life.

PART 05

学会主动放松

Enjoy you leisure time

1.适当进行室内活动

运动不仅可以增加身体的抵抗力，还可以缓解精神上的紧张感，有利睡眠。Indoor exercise can not only increase the bodys resistance, but also relieve the mental tension, and is good for your sleep.

2.主动式休闲

如欣赏音乐，下棋看书，学习一种新的技能。主动式休闲不仅可以有效缓解疫情带来的焦虑，还能提升个人生活质量。Listening to music, watching movies, playing chess and reading books are all good leisure ways. These activities can not only effectively alleviate the anxiety caused by the disease, but also improve the quality of personal life.

早睡早起

无论遭遇了什么，保持一种“不幸只是暂时的，一切总会好起来”的希望感是最为重要的。希望这一场没有硝烟的战役中，我们可以在危机中成长，继而拥有更加强大的内心，愈发热爱生活。

No matter what happened, it is most important to keep a sense of hope. Everyone can grow up in crisis, then have a stronger heart and love life more.

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