新西兰在家隔离期间如何保证身心健康…

　　3月26日凌晨开始，新西兰新冠肺炎警戒升至4级，全民进入居家隔离状态，学生们（包括国内学生和国际学生）全部在家里在线学习。在新西兰居家隔离期间如何保证身心健康？

　　立思辰留学云老师介绍，针对这个问题，新中国际翻译了新西兰卫生部于今日的发文：

　　原文和翻译如下

　　COVID-19 - Wellbeing in self-isolation

　　新冠肺炎-自我隔离期的身心健康

　　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.

　　从现在开始待在家中，你在做一件非常重要的事情来保障所有的新西兰人，包括你的家人、朋友和社区的健康和幸福。感谢你！

　　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.

　　感到焦虑、生气、害怕、担心，这些都是正常的反应。在家里隔离的时候能够身心健康非常重要，并且我们想要你知道你不是自己一个人，我们在一起做这件事情。

　　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.

　　下文是一些关于居家隔离期间可以做的事情，以便保障我们的身心的健康。如果你特别想要找人聊天，请拨打或者发短信到免费电话1737，我们的专业顾问将24小时等候与您交流。

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

　　保持联络，做善事（尤其是对自己）并且保持运动。我们一定可以战胜疫情。

　　Use technology to stay connected

　　使用科技产品保持外界联络

　　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.

　　使用电话、社交软件、视频或者短信与你生活中重要的人保持联络。自我隔离不代表切断所有交流。实际上，这段时期可以与你关心的人交流想法、分享故事、提供建议并一直保持联络比以往更加重要。例如，你或许可以与朋友组织一场视频午餐，或者给祖母在电话里聊聊家常。

　　Take notice of things that make you feel good

　　留意让你感觉良好的事情

　　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，观望你家窗外的美景，小区周边散步，花时间表达感谢；你看到的飞鸟、白云和绿树是什么样子？请认真感受以上的小事，并努力常做这些。

　　Keep moving

　　保持运动

　　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.

　　请不要花一整天时间在床上或者沙发上。做一些运动让你的心理和身体得到舒展，获得能量并且感觉良好。找到一些方法来让你的身体和情感动起来。请记住，你可以出门，但是与人交流需要被限制。出门散步、跑步或者骑自行车都可以，一定要保证人与人之间的距离。

　　Think about what you have to give

　　想一想你可以贡献什么

　　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?

　　即使在家隔离期间，如果能够提供帮助给他人，也会让你感到你仍然是社会中的一员。你有如此多的事情可以考虑——做一些创造性的事情并且思考如何运用你的时间、技巧和知识来帮助他人。例如，在社交媒体给别人一个赞，分享一个食谱，推荐一本书，或者给有可能会感觉孤独的人电话聊一聊。

　　Stick to a routine

　　保持作息规律

　　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!

　　这是事情听起来很无聊，但是将能够帮你度过每一天。每天按时起床、睡觉，吃饭，洗澡，换洗衣物，呼吸新鲜空气，与同学、同事或者朋友视频聊天，做想做的事情。确保让你生活的每一天都开心！

　　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.

　　在你有心理压力或者感到焦虑的时候学会放松尤其重要。找到这些有助于你深呼吸、关机或者充电的事情，将让你感觉好一些。

　　Go on an information diet

　　进行信息“节食”

　　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.

　　新冠肺炎是一个全球问题，来自社交媒体上无穷尽的报道会把你完全淹没。请访问新西兰政府网页https://covid19.govt.nz来查看信息，并且学会选择一个值得信赖的新闻资源每日阅读。关注阅读新闻时的感受并且学会在必要的时候关闭媒体。