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Hey everyone before we get started on today's video, we Psych2go want to wish all of you health and safety during the outbreak of COVID-19.
开始本期视频前，我们希望大家在此疫情之际身体健康。
We'll fight this battle together and we've got lots and lots of great videos to keep you company.
我们将一起战斗，我们也制作了很多视频陪伴大家。
When the world is experiencing a crisis, things can get pretty stressful. Social distancing is very important right now
当世界正在经历一场危机时，一切都变得紧张起来。现在保持社交距离非常重要，
because it flattens the curve and slows down the coronavirus from spreading.
因为它可以减缓冠状病毒的传播。
But if we're not careful, social distancing can also take a toll on our mental health.
但如果我们不小心，社交距离也可能会对我们的精神健康造成损害。
We Psych2go want you to know that we're here to help you cope in any way we can,
我们想让大家知道，我们想尽可能帮助大家
so here are four ways social distancing can affect your mental health and what to do to help yourself manage it.
所以以下是四种社交距离影响精神健康的方式，以及如何帮助自己应对这些问题。
1. The combination of social distancing and worry can take a negative toll on pre-existing mental health conditions.
1. 社交距离再加上担忧，这会对已经存在的精神健康状况产生负面影响。
Social distancing for a long time can bring about some of the same effects of social isolation, particularly loneliness.
长时间保持社交距离会带来一些和社交孤立相似影响，尤其是孤独感。
Loneliness is known to not only increase pre-existing depression and anxiety but can also lead to a decrease in the function of the immune system.
孤独不仅会增加已有的抑郁症和焦虑症，还会导致免疫系统功能下降。
During this time you can avoid loneliness by remembering to digitally check in with your family and friends
在这段时间，你可以通过和家人在线联系的方式避免孤独感，
whether you send a text, make a phone call or start a video chat.
比如，发短信、打电话或视频通话。
Consciously staying connected will help combat any loneliness that can come about.
有意识地保持联系将有助于克服任何可能出现的孤独感。
In addition to loneliness, any increased stress during this time can worsen mental health conditions,
除了孤独感，在这段期间内，任何压力的增加都会让精神健康状况恶化，
this is why practicing self-care is crucial when you're more susceptible to stress.
所以当你更容易受到压力时，自我照顾是至关重要的。
Self-care can be practiced in a number of ways such as replacing gym workouts with at home physical activity
练习自我关怀的方式有很多，比如用在家运动替换去健身房
getting an appropriate amount of sleep and eating well.
适当睡眠以及吃好点。
2. Boredom.
2. 无聊。
Although it seems trivial, the boredom caused by social distancing can affect your mental health.
虽然这一点似乎微不足道，但社交距离引起的无聊会影响你的健身健康。
Are you running out of ideas on what to do every day? Ever since the social distancing movement started does every day feel longer than usual?
你是否每天都不知道要做什么？自从社交距离开始后，你是否觉得一天比一天难过？
The lack of sufficient engagement with your surroundings also known as boredom can potentially lead to irritation which can cause stress and anxiety.
与周围环境缺乏足够的接触，也被称为无聊，可能会导致愤怒，从而导致压力和焦虑。
When you've watched all the shows that you wanted to watch on Netflix, it's easy to become bored during this time.
当你刷完了所有的剧后，就更容易变得无聊。
Taking up new hobbies is a great way to combat boredom.
培养新的爱好是对抗无聊的好方法。
If you're tired of spending time in front of the TV and are looking for ideas,
如果你厌倦了一直看电视，想找其他事情来做，
we suggest possibly using this time to read, write, journal, spend time with family, create vision boards, learn a new language,
我们建议你读书、写作、写日记、陪伴家人、做个梦想板、学习一门新语言、
complete a puzzle or learn how to sell or even more ideas on how to keep your mind stimulated while social distancing. Check out the link in the description.
完成一幅拼图、学习销售技巧，更多刺激大脑的方法，请查看下方链接。
3. Staying home for an extensive period of time could increase pre-existing toxicity within family relationships.
3. 长时间呆在家里可能会增加家庭关系中原有的毒性。
If you're living in a toxic home environment, the social distancing movement can make relationships worse.
如果你居住在一个有毒的家庭环境中，社交距离运动可能会让家庭关系变得更加糟糕。
Spending extensive time at home can increase potential toxicity within families.
长时间呆在家会增加家人之间的潜在毒性。
For people who suffer from PTSD due to past family trauma or have experienced family related toxicity in the past,
对那些因过去的家庭创伤而患上PTSD的人或是那些经历过有毒家庭的人来说，
social distancing can be extremely difficult and stressful.
社交距离非常困难和有压力的。
Dr. Ramani Durvasula PhD suggests maintaining realistic expectations and limiting interactions of potentially narcissistic or abusive family members.
Ramani Durvasula博士建议，保持现实的期望，限制与潜在的自恋或虐待家庭成员的互动。
She says that it's important to minimize communication and try your best not to internalize their displays of insecurities.
她表示，重要的是要尽量减少和他们的交流，尽量不要把他们的不安全感内在化。
We understand how difficult this can be and we encourage you to stay in contact with and lean on your support system to help you cope with your stress.
我们知道这会很困难，我们也鼓励大家保持联系，依靠你的支持系统来帮助你应对压力。
Additionally, it's also possible that with more time at home, there's also an increased risk of domestic violence.
此外，呆在家的时间越长，可能还会增加家庭暴力的风险。
Remember that resources are still available. In the United States, hotline number will be posted on the screen-8007997283.
记住可以找人帮忙。美国热线号码8007997283。
In addition, a link to a list of resources will be posted in the description as well.
资源名单连接如下方所示。
And 4. The uncertainty in interrupted routines can bring about stress and panic.
4. 日常生活中断后的不确定性也到来了压力和恐慌。
For many including college students and employees around the world, the sudden pandemic that requires strict social distancing
对全球包括大学生和员工在内的很多人来说，突然爆发的疫情需要严格的社会距离
can leave a looming feeling of uncertainty, such as the uncertainty of their job status, especially for those who are working to make ends meet.
它可能会给人留下一种隐约的不确定感，比如不知道工作保不保得住，尤其是那些需要养家的人。
There are many people losing their jobs due to the pandemic which brings even more stress when it comes to supporting the family and their future.
因为此次疫情，很多人失业了，这给家庭和他们的未来带来了更多的压力。
A break in our daily routines can undoubtedly bring about more stress.
日常生活的间断毫无疑问带来了更多压力。
To cope with this, we suggest maintaining relationships with people you used to see often and trying to establish a new routine you can follow at home.
为了应对这一问题，我们建议保持和密友的联系，并试着建立一个你可以在家遵循的新习惯。
Getting used to this might take a little bit of time but it will help you feel grounded and productive once you have a new routine going.
可能需要花一点时间才能适应，但一旦你有了新的习惯，它会让你感到踏实和富有成效。
This is undoubtedly a stressful time for everyone and we hope we're able to give you some insight
毫无疑问，现在对每个人来说都是一个充满压力的时期，我们希望能够给大家一些启发
on how to cope with social distancing due to the coronavirus pandemic on mental health.
告诉大家如何应对因疫情造成的社交隔离所带来的精神健康问题。
What have you been doing to manage your stress? Let us know in the comments below.
你是如何处理压力的？请在评论下方告知。
We hope everyone is staying safe and healthy and if you like this video, be sure to check out other Psych2go videos.
我们希望大家安全健康，如果喜欢本期视频，一定要去看看我们其他的视频。
Thanks for watching, we'll see you next time.
感谢收看，下次见。
