Small Steps to Improve Your Mental Health in 2023
2023年，如何改善你的心理健康
This year may not have been the sea of calm you had hoped for after the tumult of 2020 and 2021. The pandemic continued; war broke out in Europe; we experienced natural disasters and troubling shortages; and more viruses stoked fears. But 2022 was also a year of learning and discovery.
经历了2020年和2021年的动荡，今年可能并不是你所希望的平静之海。大流行继续蔓延；欧洲爆发战争；我们经历了自然灾害和令人不安的物资短缺；更多病毒的出现引发了恐惧。但2022年也是学习和发现的一年。
At Well, we found new strategies to combat stress in our lives and build psychological resilience. Here were some of our top mental health stories of the year — packed with essential guidance to usher you into 2023.
我们的“健康”(Well)栏目用新的策略来对抗生活压力，建立心理复原力。以下是我们今年的一些重要心理健康文章，包含许多引导你进入2023年的基本指南。
1. Pay attention to the physical signs of burnout.
1. 注意身体的倦怠迹象。
From insomnia and fatigue to headaches, stomachaches and changes in appetite, there are many ways your body may be telling you that you’re burned out. And while “burnout” may not be a formal medical diagnosis, Melinda Wenner Moyer reported, it doesn’t mean you should ignore its symptoms. Addressing burnout may take more than bubble baths and cups of tea, experts say, so consider consulting with a health care provider or a mental health professional to figure out the root of the issue.
从失眠、疲劳到头痛、胃痛和食欲不振，你的身体可能通过多种方式告诉你，你已经倦怠了。梅琳达·温纳·莫耶说，虽然“倦怠”可能不是一种正式的医学诊断，但这并不意味着你应该忽视其症状。专家说，解决倦怠问题可能不仅仅是泡泡浴和几杯茶那么简单，所以可以考虑咨询医疗服务人员或心理健康专家，找出问题根源。
2. And understand how burnout differs from depression.
2. 了解倦怠和抑郁的区别。
The symptoms of depression and burnout can be challenging to distinguish: Both may cause you to sleep too much or too little, or to struggle to focus. But depression is a diagnosable medical condition, whereas burnout is not, Dani Blum wrote.
抑郁和倦怠的症状很难区分：两者都可能导致你睡眠太多或太少，或难以集中注意力。但抑郁症是一种可诊断的疾病，而倦怠则不是，达尼·布鲁姆写道。
With burnout, you might feel overwhelmed by unrelenting tasks at work, leading to feelings of cynicism, depletion and resentment of your job, which might cause a lack of energy for your hobbies. With depression, on the other hand, said Jeanette M. Bennett, an associate professor who studies the effects of stress on health at the University of North Carolina at Charlotte, you might not find your hobbies enjoyable at all. Or you might isolate yourself or neglect your hygiene and physical health. Understanding the difference is the first step in finding relief.
在倦怠中，你可能会被工作中无休止的任务压垮，导致愤世嫉俗、心力交瘁，并且怨恨工作，这可能会导致你缺乏精力从事兴趣爱好。另一方面，北卡罗来纳大学夏洛特分校研究压力对健康影响的副教授珍妮特·贝内特说，如果罹患抑郁症，你可能会觉得自己的爱好一点都不有趣。或者你可能会把自己孤立起来，又或者忽视自己的卫生和身体健康。了解差异是找到解决办法的第一步。
3. Find joy in a workout.
3. 在锻炼中寻找乐趣。
Think about a time you’ve felt the most elated and free. Were you jumping around with your arms raised at a concert? Were you cheering on your favorite sports team? Turns out the movements we make in response to feeling happy can elicit feelings of joy, too. Kelly McGonigal, a health psychologist and lecturer at Stanford University, put together this eight-and-a-half-minute Joy Workout, which includes six moves designed to inspire happiness, no matter your age or abilities. You can make the moves as big or small or as fast or slow as you would like. The video features a standing workout, but you can try it seated, alone or with family members, inside or outside, or to different music.
想想你最开心、最自由的时候。在音乐会上举着手臂跳来跳去？为你最喜欢的球队加油？事实证明，我们在感到快乐时做出的动作也能引发快乐的感觉。斯坦福大学健康心理学家、讲师凯利·麦戈尼格尔整理了这个八分半钟的快乐训练，其中包括六个旨在激发快乐的动作，无论年龄或体力如何都可以尝试。你可以按照自己的意愿来调整动作的大小快慢。该视频以站立锻炼为特色，但你也可以尝试坐着锻炼，独自锻炼或与家人一起锻炼，室内或室外锻炼，或者听不同音乐。
4. Free yourself from ‘task paralysis.’
4. 把自己从“任务瘫痪”中解放出来。
It’s common to freeze up when you have a lot on your plate — with never-ending to-do lists at home and mounting tasks at work, you may not even know where to start. This is what some people refer to as task paralysis, a phenomenon that arises when your brain views your to-do list as a threat, Dana G. Smith reported. And perfectionists are especially susceptible. To nip this kind of anxiety in the bud, it’s important not to let yourself keep avoiding things or putting tasks off. Remembering why the tasks ahead are important to you, and promising yourself small rewards once they’re done, can motivate you to start ticking them off. It can also help to break each task down into small, tangible steps. Once you’ve thought about the actual time and energy it would take to get things done, it won’t seem so daunting.
当你有很多事情要做的时候，你就产生僵住的感觉，这是很常见的——家里有没完没了的待办事项，工作中有越来越多的任务，你甚至不知道从哪里开始。据达娜·G·史密斯报道，这就是一些人所说的“任务瘫痪”，当大脑将待办事项清单视为一种威胁时，就会出现这种现象。完美主义者尤其容易受到影响。要把这种焦虑扼杀在萌芽状态，重要的是不要让自己一直逃避事情或推迟任务。记住为什么前面的任务对你很重要，并承诺在完成任务后给自己一些小奖励，这可以激励你开始完成它们。它还可以帮助你把每项任务分解成小的、切实的步骤。一旦你考虑到完成事情所需要的实际时间和精力，它就不会那么令人生畏了。
5. Turn to the wilderness for healing.
5. 向荒野寻求疗愈。
A growing body of evidence suggests that “ecotherapy,” or the practice of participating in activities in wilderness and nature, has a range of mental health benefits. Everything from hiking and white-water rafting to walking on a tree-lined street or having a plant at home can have mental health benefits, Alisha Haridasani Gupta reported. But getting outside, for some, can be easier said than done. Black, Hispanic and Asian people are three times as likely as white people to live in nature-deprived areas. “Awe-inspiring natural spaces in the United States, like national parks, are also tarnished with racist histories,” Ms. Haridasani Gupta reported. Organizations and online forums have sprung up across the country, encouraging people of color to step outdoors and soak in the mind-healing benefits of nature.
越来越多的证据表明，“生态疗法”，或参与野外和大自然活动的做法，对心理健康有一系列益处。据阿丽莎·哈里达萨尼·古普塔报道，徒步旅行和激流漂流，在绿树成荫的街道上散步，或者在家里种一盆植物，都对心理健康有益。但对一些人来说，外出这种事说起来容易做起来难。黑人、西班牙裔和亚裔生活在自然匮乏地区的可能性是白人的三倍。“美国令人惊叹的自然空间——比如国家公园——也被种族主义历史玷污了，”哈里达萨尼·古普塔报道。在全国各地，各种组织和在线论坛如雨后春笋般涌现，鼓励有色人种走出户外，沉浸在大自然治愈心灵的益处中。
6. Understand what to do during a panic attack.
6. 了解恐慌发作时该怎么做。
Panic attacks can be frightening, especially if you’ve never experienced one. Dani Blum walked us through the causes and possible symptoms of panic attacks (which can include feeling as though you’re unable to breathe, a racing heart, a tight chest, nausea and tingly limbs). She also explained how you can coach yourself through one, including talking yourself down by reminding yourself that you are not in danger, breathing from your diaphragm and calling a friend. Distraction exercises, like counting and naming the colors around you, can also be effective. If you’ve never had a panic attack and are experiencing chest pain and shortness of breath, you should go to the emergency room to confirm that you’re not having a cardiac issue.
恐慌症发作很可怕，尤其是如果你从未经历过这种事。达尼·布鲁姆向我们介绍了恐慌症发作的原因和可能的症状（可能包括感觉无法呼吸、心跳加速、胸闷、恶心和四肢刺痛）。她还解释了如何指导自己度过难关，包括通过提醒自己没有危险来说服自己，使用隔膜呼吸，以及打电话给朋友。分散注意力的练习也很有效，比如数数和说出你周围的颜色。如果你从未有过恐慌症发作，但却感到胸痛和呼吸短促，你应该去急诊室确认没有心脏问题。
7. Get to know one of the body’s most crucial nerves.
7. 认识一下人体最至关重要的一根神经。
The vagus nerve (referred to as an “information superhighway”) runs from the brain to the abdomen and influences nearly every internal organ. It is touted by many on social media as a key to tamping down anxiety, regulating the nervous system and helping the body to relax, Christina Caron reported. Some experts suggest small exercises like mindfulness sessions or pacing your breathing to help regulate the vagus nerve. Some people report that submerging your face in cold water triggers the “diving reflex,” a response that slows the heartbeat and constricts blood vessels, which might help you calm you down. However, wellness companies have also capitalized on this trend, with products like “vagus massage oil,” vibrating bracelets and pillow mists, which have not been backed by research.
迷走神经（被称为一条“信息超级高速公路”）从大脑一直延伸到腹部，影响几乎所有内脏。据克里斯蒂娜·卡隆的报道，社交媒体上不少人盛赞它是抑制焦虑、调节神经系统和帮助身体放松的关键。有专家建议做一些正念小练习或调整呼吸来调节迷走神经。有人称把脸浸到冷水里能触发“潜水反射”，从而放慢心跳，收缩血管，可能有助于让自己平静下来。不过，全健公司们也利用了这股潮流，推出“迷走按摩油”、震动手链、枕头喷雾之类没有研究支撑的产品。
8. Try listening to brown noise to calm your mind.
8. 试试用布朗噪声让自己平心静气。
The soothing, steady hum of brown noise, which is similar to white noise but has a lower and deeper sound quality, is gaining popularity online, especially among people with attention-deficit/hyperactivity disorder, Dani Blum reported. Some say brown noise helps them feel calm, focused and less stressed; others say it soothes them to sleep. But for some, the constant hum of brown noise could be distracting or anxiety provoking. There’s most likely no harm to listening to brown noise for extended periods of time (unless you’re listening at unsafe volumes), experts say, but there’s not much evidence that it will do anything beneficial, either. If the rumbly buzz of brown noise brings you calm, listen to your heart’s content.
达尼·布鲁姆报道，和白噪声类似、但质地更低、更深的布朗噪声在网上人气渐起，存在注意缺陷和多动障碍的群体尤其青睐这种舒缓而稳定的声音。有人说布朗噪声让他们感到镇定、专注，没那么紧张；还有人说它能助眠。但对有些人来说，持续的布朗噪声会令他们分心，或者引发焦虑。专家说长时间听布朗噪声应该不太会带来什么伤害（除非使用了不安全的音量），但是也没有什么证据证明它有这些益处。如果低沉的布朗噪声让你平静，那就听从你心灵的指引吧。
9. Use your anxiety as an asset.
9. 让焦虑为你所用。
When your anxiety spirals out of control, it can be debilitating, but when humming along at normal levels, anxiety can actually be a strength, Christina Caron reported. A small bit of anxiety can serve as an alarm bell when you’re about to do something unsafe and can make you a more conscientious person. If you’re feeling anxious, it could also be a sign that something in your life is not working, and there may be a need for change. Accepting anxiety can also help you face your fears and build personal strength.
不受抑制的焦虑会让你感到虚弱，但据克里斯蒂娜·卡隆的报道，如果一直存在正常水平的焦虑，实际上是一种优势。当你即将做某种不安全的事时，少量的焦虑可以起到警钟的作用，让你成为一个更有责任心的人。如果感到了焦虑，可能意味着你人生中有些不如意的事，也许是需要做出改变。接受自己的焦虑，有助于让你面对恐惧，积攒起力量。
10. Figure out your wellness ‘non-negotiables.’
10. 认清个人健康中那些“没得商量”的元素。
A daily pastry with coffee and the newspaper; a 90-pound Bernedoodle sitting in your lap — it’s the little rituals that keep us going, Dani Blum reported. We asked readers to share the things they do each day that anchor and bring joy to their lives. Some may sound familiar, or perhaps they might inspire new habits.
每天的点心、咖啡和报纸；膝上坐着一只90磅的伯尼山贵宾犬——这些小小的仪式让我们继续前行，达尼·布鲁姆的报道说。我们请读者分享了自己有哪些每天必做的、给自己带来快乐的事。有些听起来耳熟，有的也许能启发你养成新的习惯。
来源：好英语网
参与评论