新西蘭在家隔離期間如何保證身心健康…

　　3月26日凌晨開(kāi)始，新西蘭新冠肺炎警戒升至4級(jí)，全民進(jìn)入居家隔離狀態(tài)，學(xué)生們（包括國(guó)內(nèi)學(xué)生和國(guó)際學(xué)生）全部在家里在線(xiàn)學(xué)習(xí)。在新西蘭居家隔離期間如何保證身心健康？

　　立思辰留學(xué)云老師介紹，針對(duì)這個(gè)問(wèn)題，新中國(guó)際翻譯了新西蘭衛(wèi)生部于今日的發(fā)文：

　　原文和翻譯如下

　　COVID-19 - Wellbeing in self-isolation

　　新冠肺炎-自我隔離期的身心健康

　　By staying at home right now, you’re doing a great thing to protect the health and wellbeing of all New Zealanders, including your whānau, friends and community. Ngā mihi, thank you.

　　從現(xiàn)在開(kāi)始待在家中，你在做一件非常重要的事情來(lái)保障所有的新西蘭人，包括你的家人、朋友和社區(qū)的健康和幸福。感謝你！

　　It’s all right to feel anxious, angry, scared or worried right now. Your wellbeing while you’re staying at home is important and we want you to know you’re not alone. He waka eke noa – we’re all in this together.

　　感到焦慮、生氣、害怕、擔(dān)心，這些都是正常的反應(yīng)。在家里隔離的時(shí)候能夠身心健康非常重要，并且我們想要你知道你不是自己一個(gè)人，我們?cè)谝黄鹱鲞@件事情。

　　This resource/page has some ideas about things you can do to support your mental health while you’re in self-isolation to help you feel good and get through. If you’re struggling and need to talk, free call or text 1737 to have a chat with a trained counsellor. They’re available day and night.

　　下文是一些關(guān)于居家隔離期間可以做的事情，以便保障我們的身心的健康。如果你特別想要找人聊天，請(qǐng)撥打或者發(fā)短信到免費(fèi)電話(huà)1737，我們的專(zhuān)業(yè)顧問(wèn)將24小時(shí)等候與您交流。

　　Stay connected, be kind (especially to yourself) and keep moving. We’re going to get through this.

　　保持聯(lián)絡(luò)，做善事（尤其是對(duì)自己）并且保持運(yùn)動(dòng)。我們一定可以戰(zhàn)勝疫情。

　　Use technology to stay connected

　　使用科技產(chǎn)品保持外界聯(lián)絡(luò)

　　Connect with the people who are important to you on the phone, through social media, video chats and text. Self-isolation doesn’t mean cutting off all communication – in fact, it’s more important than ever to talk and listen, share stories and advice, and stay in touch with the people who matter to you. For example you might want to organise a digital shared lunch, or schedule a daily phone call with your grandmother.

　　使用電話(huà)、社交軟件、視頻或者短信與你生活中重要的人保持聯(lián)絡(luò)。自我隔離不代表切斷所有交流。實(shí)際上，這段時(shí)期可以與你關(guān)心的人交流想法、分享故事、提供建議并一直保持聯(lián)絡(luò)比以往更加重要。例如，你或許可以與朋友組織一場(chǎng)視頻午餐，或者給祖母在電話(huà)里聊聊家常。

　　Take notice of things that make you feel good

　　留意讓你感覺(jué)良好的事情

　　Eating healthy food, noticing the beauty outside your window or on a walk around the block, taking time to thank people. What ngā manu (birds), ngā kapua (clouds) ngā rakau (trees) can you see? Pay attention to how you feel when you do these things and then try to do them more often.

　　吃健康食品，觀望你家窗外的美景，小區(qū)周邊散步，花時(shí)間表達(dá)感謝；你看到的飛鳥(niǎo)、白云和綠樹(shù)是什么樣子？請(qǐng)認(rèn)真感受以上的小事，并努力常做這些。

　　Keep moving

　　保持運(yùn)動(dòng)

　　Try not to spend all day in bed or on the couch. Getting some exercise helps your mind and body to release tension and stress and gives you the energy and good feelings you need to get through. Find ways to move your body and your mood every day. Remember, you can go outside, but you need to limit your contact with others. It’s ok to go for a walk, run or ride your bike, as long as you avoid people who aren’t self-isolating.

　　請(qǐng)不要花一整天時(shí)間在床上或者沙發(fā)上。做一些運(yùn)動(dòng)讓你的心理和身體得到舒展，獲得能量并且感覺(jué)良好。找到一些方法來(lái)讓你的身體和情感動(dòng)起來(lái)。請(qǐng)記住，你可以出門(mén)，但是與人交流需要被限制。出門(mén)散步、跑步或者騎自行車(chē)都可以，一定要保證人與人之間的距離。

　　Think about what you have to give

　　想一想你可以貢獻(xiàn)什么

　　Giving helps us to feel we’re still a part of our whānau and community even when we have to stay at home. You’ve got so much to offer – get creative and think about ways you can give your time, skills and knowledge to help others. For example can you text a complement to someone, share a recipe or book recommendation on social media, or call someone who might be feeling lonely?

　　即使在家隔離期間，如果能夠提供幫助給他人，也會(huì)讓你感到你仍然是社會(huì)中的一員。你有如此多的事情可以考慮——做一些創(chuàng)造性的事情并且思考如何運(yùn)用你的時(shí)間、技巧和知識(shí)來(lái)幫助他人。例如，在社交媒體給別人一個(gè)贊，分享一個(gè)食譜，推薦一本書(shū)，或者給有可能會(huì)感覺(jué)孤獨(dú)的人電話(huà)聊一聊。

　　Stick to a routine

　　保持作息規(guī)律

　　This sounds boring but it will help you get through each day. Go to sleep and wake up at the same time, eat regularly, shower, change your clothes, get some fresh air, book in video-chats with colleagues or friends, do your chores. Make sure you make time for fun!

　　這是事情聽(tīng)起來(lái)很無(wú)聊，但是將能夠幫你度過(guò)每一天。每天按時(shí)起床、睡覺(jué)，吃飯，洗澡，換洗衣物，呼吸新鮮空氣，與同學(xué)、同事或者朋友視頻聊天，做想做的事情。確保讓你生活的每一天都開(kāi)心！

　　Find ways to relax

　　找到放松的方法

　　This is especially important if you’re feeling stressed or anxious. Finding things that help you breathe deeply, switch off and recharge will help you to feel better.

　　在你有心理壓力或者感到焦慮的時(shí)候?qū)W會(huì)放松尤其重要。找到這些有助于你深呼吸、關(guān)機(jī)或者充電的事情，將讓你感覺(jué)好一些。

　　Go on an information diet

　　進(jìn)行信息“節(jié)食”

　　Covid-19 is a global issue and the endless updates from news outlets and people on social media can be completely overwhelming. Visit https://covid19.govt.nz for information and pick one trusted news source and check it once per day. Pay attention to how news coverage makes your feel and switch off if you need to.

　　新冠肺炎是一個(gè)全球問(wèn)題，來(lái)自社交媒體上無(wú)窮盡的報(bào)道會(huì)把你完全淹沒(méi)。請(qǐng)?jiān)L問(wèn)新西蘭政府網(wǎng)頁(yè)https://covid19.govt.nz來(lái)查看信息，并且學(xué)會(huì)選擇一個(gè)值得信賴(lài)的新聞資源每日閱讀。關(guān)注閱讀新聞時(shí)的感受并且學(xué)會(huì)在必要的時(shí)候關(guān)閉媒體。