Tanya Carpenter博士， 讲师 咨询心理学, 在 心理学院, is a British Psychology Society Chartered Counselling Psychologist 而且 Associate Fellow of the BPS. During the global p而且emic, which put restrictions on our activities, work 而且 social life, she offered her thoughts on maintaining mental wellbeing in the difficult circumstances.
Are you starting to feel like an extra in the movie ‘Groundhog Day?“想念朋友和家人? 兼顾照顾孩子和在家工作的责任?
It seems we all 有 our own battles to contend with during this time, but there are some universal self-care tips which we can all try a bit of to get by 而且 even try to appreciate this time of quiet.
不管你白天穿什么, make sure it isn’t what you wore to bed the night before (而且 the night before that).
关于自我照顾，这里有一个更重要的信息. It’s well known that one of the symptoms of depression is reducing self-care 而且 hygiene routines 而且 that one of the routes to recovery is to start to maintain those all-important routines again. The take home message is, however your day is going; shower, dress, rinse, repeat. 你会感觉好些的.
即使在封锁最严重的时候, we were one of the few countries on lockdown allowed to take daily exercise outside of the house without getting prior permission.
保持谨慎, 戴口罩, 保持两米距离, but it is surprising what a short walk around the block can do for your mental state. Many people who routinely work from home choose to take a walk around the block before the start of their day which they call their ‘commute’.
在一些国家, homes are set up with two front doors which people use to make one door an ‘office’ door 而且 the other their ‘home’ door. 不管你怎么做, 建立一个办公空间, 让它成为你的, consider a plant or flowers or a picture on the desk or table you are using. 如果可能的话，尽量不要在卧室里工作. 那是不可能的, 尽量不要在你的床上工作, 而, find a space that can be designated your special ‘isolation’ workspace.
It is interesting to consider how people will relate to that special space when all this is over 而且 they can use the spaces outside of the house that they used before.
显然ODAPP官网知道很多人都在烤酸面包, 做DIY, 学习语言, making films 而且 music 而且 generally catching up on lots of activities they weren’t able to do when the busyness of day to day life was always in the way. If taking up a hobby suits you, go for it, don’t let yourself be held back. 保持好奇心，尝试不同的爱好.
但也没有压力. Don’t let people’s social media feeds pressure you into feeling that you 有 在这个时候做一些惊人的事情. There is an ever-exp而且ing body of research that consistently 而且 continually shows us the detrimental effects social media is having on our self-esteem.
We are a social species 而且 social comparison is in-built into our evolution. 看到人们完美的酸奶, reports of daily meditation 而且 exercise is not a real picture of someone’s day. ODAPP官网都知道这一点，但ODAPP官网似乎仍然被它所诱惑. 如果你上社交媒体, make a point of noticing to yourself when you start to feel inadequate in some way (I wish I had more money, 我希望我能多出去旅游, 我也希望我出名, 我希望我有那么苗条/有吸引力/有才华等等). 那时, notice to yourself that this is what social media does 而且 remember that everyone is battling with something. 你甚至可以选择关闭该应用程序并进行反思.
Finally, every moment in our lives offers us a chance to learn something. Many of us are noticing a slower pace of life, or at least a different ‘day to day’. Make this an opportunity to ask yourself some big questions: what can I learn about myself from this time? 从这段时间里我能从别人身上学到什么? 我想从生活中得到什么? What practices or routines do I want to keep after this difficult period is over? You’re sure to find some interesting ideas if you let these questions brew for a while.
Most of all it’s so important at this time to look after yourself 而且 not in a cliched way, but by thinking about the most personalised way to look after yourself. What do YOU need now that is good for you 而且 contributes towards your mental wellbeing? I hope the answers to that will help guide you through these strange, 有时令人不安, 但确实是有趣的时期.
Tanya Carpenter博士， 是一名讲师 咨询心理学 谁以前在NHS的临床实践, 私人执业和大学咨询服务.
This post was published on 5th June 2020 Any references to self-isolation, travel or meeting others was accurate at the time of writing but the guidance may 有 changed since. 请参阅 最新政府建议.