疫情期间如何缓解心理压力？专家为你来支招

伴随着疫情，我们又跨入了新的一年。许久没有机会放飞心情的人们，难免感到烦躁和抑郁，这些负面情绪和心理压力要如何排解呢？专家给出了5个建议。

[Photo/Pexels]

1. Practice the "STOP" skill.

学会“叫停”

This is a savvy strategy shared by Dr. Sabrina Romanoff, clinical psychologist and professor at Yeshiva University in New York City.

纽约市叶史瓦大学教授、临床心理学家塞布丽娜·罗曼诺夫博士分享了一个减压高招——叫停。

"Stop stands for: Stop; Take a step back; Observe; Proceed mindfully," she explains. "When emotions take over, you may find that you act impulsively. When you react impulsively, you do not have time to use your arsenal of skills."

她解释道：“叫停代表着停下来、退一步、观察、冷静分析。当情绪占上风时，你会发现自己可能会冲动行事。一旦冲动行事，你就顾不上你那些减压技巧了。”

When you find yourself on edge about something or feel yourself panicking, use "STOP" to regain control of the situation.

当你发现自己因某事感到紧张或恐慌时，就按下“暂停键”来重新掌控局面。

2. Get outside during daylight hours.

白天外出走走

It may be cold out, but getting outside is still important for your mental health.

外面也许很冷，但是出去走走对你的心理健康依然很重要。

"Having fewer hours of daylight can have a negative impact on your mood," Doreen Marshall from the American Foundation for Suicide Prevention (AFSP) states.

美国自杀预防基金会的多琳·马歇尔说道：“接触日光的时长减少对你的情绪会产生负面影响。”

You can simply sit and watch the sunrise or walk around your neighborhood. Whatever you do, just make an effort to make it a daily habit, she says.

她说，你可以坐下来看看日出，也可以在社区附近走走。无论你做什么，只要每日坚持外出就行。

3. Connect with others if you’re feeling lonely.

如果你感到孤独，就主动联系他人

The pandemic has completely upended the way we socialize, and millions of people are grappling with feelings of isolation.

疫情彻底颠覆了我们的社交方式，数百万人被与世隔绝的感觉所困扰。

"Chances are pretty good that you are not alone in feeling lonely, and sharing how you are feeling may empower others to do the same," says Marshall.

马歇尔说：“很有可能其他人也和你一样感到孤独，主动分享你的感受会促使其他人也敞开心扉。”

It can be a little awkward reconnecting with people, but try to challenge yourself to send three emails a week to someone you haven’t heard from in a while, or call a different loved one each week to check in and see how they are doing. Not only will you brighten your own day, but you’ll brighten someone else’s.

和他人重新建立联系可能会有点尴尬，但是你可以试着每周给很久没联系的朋友们发三封电子邮件，或者每周给不同的亲友打电话询问近况。你不但可以点亮自己的生活，你还会照亮他人的生活。

4. Remember the big picture.

从长远角度来看待眼前的烦恼

Too often we are stressed by the little things, daily hassles, making mountains out of molehills. We need to take a deep breath and ask ourselves if whatever is troubling us really matters in the big picture. If not, let it go.

我们总是将鸡毛蒜皮的日常琐事小题大做，从而把自己搞得压力重重。我们需要做个深呼吸，自问困扰我们的这些事情从长远来看是否真的那么重要。如果不是，那就随它去。

5. Try a stress dump.

释放压力之源

Stress is a result of ruminating thoughts. As such, a helpful tool is to let them out and release them. The key here is to put pen to paper and start writing. You may want to write down things that are stressing you out and why they are stressing you out.

压力源自心头想的事情太多。因此，一个有效的做法就是把这些思绪释放出来。关键在于要把你的所思所想写下来。你可以写一写让你感到紧张的事情，然后写一写你为什么感到紧张。

Doing so allows us to begin to separate our stress from being a part of us, and thereby putting some distance between us and our stress.

这样做可以将压力从自身分离出去，从而让自己和压力保持距离。

Lastly, sorting down our thoughts can also help us clear our head and begin to shift into solution mode.

最后，把思绪写下来还有助于理清大脑，进而着手解决问题。

英文来源：福克斯新闻网

翻译&编辑：丹妮

来源：中国日报网

5个tips，英语说得更漂亮

英语口语语法和书面语法不大一样，是学习者容易忽视和感到困惑的地方。一起来看看下面五个语法要点吧。

[Photo/Pexels]

1.口语中的句子结构 It’s difficult, the exam.

非正式口语中的语法在某些方面与书面语法不同。句子通常不那么复杂，使用的连词种类更少，也更简单。

正式的书面语：

While the hotel was of quite a high standard, the food was disappointing.

非正式的口语：

The hotel was quite good, but the food was disappointing.

信息经常可以分开，以一条一条的形式呈现——句子并非总是遵循主语—谓语—宾语的语序。

They work very hard, the students.

2.省略句子开头 Must dash.

在非正式口语中，经常省略非重读的句子开头。

省略的主要是冠词、物主代词、人称代词、助动词和be动词、指示词和引导性的there is句型。

Car’s running badly. (=The car’s…)

Shoelace is undone. (=My shoelace…)

Forgotten the umbrella again. (=He’s forgotten…)

You talking to me? (=Are you talking…?)

She ready? (=Is she ready?)

Must dash. (=I must dash.)

Won’t work. (=It won’t work)

Be four pounds fifty. (=That’ll be…)

No reason to panic. (= There’s no reason…)

3.省略助动词后的词语 “Get up!” “I am!”

在非正式口语中，经常只用助动词，而不重复较长的表达。

—Get up!—I am. (=I am getting up.)

He said he’d write to me, but he hasn’t. (=…he hasn’t written to me.)

—Talk louder.—I would if I could, but I can’t.

如果没有可重复的助动词，则用 do。

She said she would phone, and she did.

4.附加疑问句 It's cold, isn't it?

在口语或非正式书面语中，附加疑问句（question tag）常用于句尾，用于确认某事是否属实，或征求对方同意。

You haven’t seen Joe, have you?

This tea isn’t very nice, is it?

否定的附加疑问句通常用缩写形式，如 isn’t it（通常不说 is it not?）在附加疑问句中，am I not 的缩写形式是 aren’t I?

Nice day, isn’t it?

I’m late, aren’t I?

5.答语疑问句

答语疑问句（reply question）的构成为助动词+代词（与附加疑问句类似），表达关注、兴趣或惊奇。

—We had a lovely holiday.

—Did you?

—Yes, we went…

—John likes that girl next door.—Oh, does he?

—It was a terrible party.

—Was it?

—Yes,…

用否定的答语疑问句来回答肯定句，表示加强赞同的语气。

—It was a lovely concert.—Yes, wasn’t it! I did enjoy it.

—She’s lost a lot of weight.—Yes, hasn’t she?

以上内容整理自《牛津英语语法教程》

来源：商务印书馆英语编辑室

来源：商务印书馆英语编辑室

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