zh-cn	新冠肺炎全民心理健康实用手册 
en-us	Handbook for mental health care during COVID-19 outbreak 

zh-cn	疫情下常见的情绪反应： 
en-us	Common emotional reactions: 

zh-cn	焦虑多疑：疫情出现后特别关注身体的各种变化，将自身各种不舒服与新型冠状病毒肺炎联系起来，怀疑自己是否生病。 
en-us	Anxiety: excessive attention to your health condition, regarding the novel coronavirus as the cause of all discomforts, and worry about getting sick. 

zh-cn	惶恐不安：可能会出现“疑病，不敢按电梯和触摸门把手”“反复洗手、消毒”“不出门，更不敢去医院”等行为及想法。 
en-us	Panic: suffering anxiety about imaginary symptoms and ailments, feeling afraid of touching elevator buttons and doorknobs, excessive hand washing and disinfection, and fear of going outside, let alone seeing a doctor. 

zh-cn	愤怒暴躁：在压力下变得极度敏感，因一点小事就急躁、发脾气，甚至出现冲动行为等。 
en-us	Anger and irritability: highly sensitive when experiencing pressure, and getting angry, losing temper and even exhibiting impulsive behaviors because of trivialities. 

zh-cn	抑郁悲伤：每天都十分疲劳、精神不振，也很难集中注意力去思考，还可能出现睡眠问题。 
en-us	Depression: feeling extremely tired and depressed, difficulty concentrating and experiencing sleep problems. 

zh-cn	恐惧害怕：对于疾病本身具有恐慌情绪，加上网上各种谣言，出现恐惧害怕的情绪。 
en-us	Fear: fear of the disease coupled with Internet rumors. 

zh-cn	盲目乐观：抱有“疫情很遥远，不会有危险”“我抵抗力强，不可能感染”的错误想法，更有甚者认为事不关己、不听朋友及家人的劝说、不做防护。 
en-us	Blind optimism: mistakenly believing that the epidemic poses little risk to their lives or their immune systems protect them well from infection. Even worse, some may ignore transmission-based precautions and advice of friends and family. 

zh-cn	孤独寂寞：部分特殊人群，由于疫情可能导致自己孤身一人在异乡隔离，感到孤独寂寞。 
en-us	Loneliness: those who have been in isolation or quarantine alone away from home may feel lonely. 

zh-cn	冲动激惹：许多人压抑的情绪不能释放，可能导致一些冲动的、不理智的情绪及行为。 
en-us	Impulsion and irritation: negative emotional responses, and impulsive or irrational behaviors caused by depression.

zh-cn	4种心理调适方法： 
en-us	Four ways to calm your worried mind: 

zh-cn	平缓呼吸法 
en-us	Slow breathing 

zh-cn	吸气、屏气、呼气均默数5秒。
en-us	Breath in slowly through your nose. As you do it, count to five.

zh-cn	吸气时通过鼻腔缓慢而充分地将空气吸到身体最深处，呼气时通过鼻腔或口腔缓慢呼出，完全呼出气体后可正常呼吸2次。
en-us	Hold your breath deeply for another five seconds and let the air reach the deepest depths of your lung. Then breathe out through your nose or mouth to the count of five. Have two rounds of normal breathing after exhaling the air completely. 

zh-cn	循环上述步骤，每次练习3-5分钟。 
en-us	Repeat the process and practice for three to five minutes every time. 

zh-cn	肌肉放松法 
en-us	Muscle relaxation 

zh-cn	可以采用平躺或端坐的姿势，放松顺序可遵循自上而下，从头到脚，反之亦可。 
en-us	Lie on your back or sit up straight and relax your muscles from your feet to face or vice versa. 

zh-cn	蝴蝶拍 
en-us	Tapping shoulders with crossed arms 

zh-cn	闭上眼睛或半合眼，双臂交叉放在胸前，双手交替摆动，轻拍双肩，同时缓慢深呼吸。
en-us	Keep your eyes closed or half-closed and cross your forearms over your chest. Tap your shoulders alternately with slow and deep breaths. 

zh-cn	如此重复。 
en-us	Repeat the process. 

zh-cn	保险箱技术 
en-us	Containers for emotions 

zh-cn	一种通过想象方法来完成的负性情绪处理技术。
en-us	This technique helps you manage your negative emotions through imagery. 

zh-cn	有意识地对内心积攒的负性情绪进行“打包封存”，从而使自我可以在较短的时间内从这些负性情绪及消极观念中解放。 
en-us	You can imagine packing up all your negative emotions and keeping them in a sealed container, thus freeing yourself from the negative feelings and pessimistic mood in a short time. 

zh-cn	4种人群的心理干预方法： 
en-us	Psychological interventions for four target groups of people: 

zh-cn	一线医护人员 
en-us	Frontline health workers 

zh-cn	保证充分睡眠，均衡饮食，自我调节 
en-us	Get enough sleep. Maintain a balanced diet. Try self-help. 

zh-cn	例如，多运动，深呼吸，玩一些不费脑的小游戏，洗洗热水澡。 
en-us	You can for examples do exercise, take deep breaths, play some easy games or take hot bathes. 

zh-cn	空余时间进行肌肉放松训练 
en-us	Practice muscle relaxation. 

zh-cn	逐步紧张及放松各个肌群，让肌肉体会紧张和放松的感觉。 
en-us	Focus first on tightening the muscles then relax. Proceed through the rest of the muscles in different parts of your body, tightening and relaxing each group as you go. 

zh-cn	社区服务工作者 
en-us	Community workers 

zh-cn	多方了解相关知识 
en-us	Obtain relevant information from various sources. 

zh-cn	对疾病有基本的认识，掌握疾病的传播途径，在工作中做好自身的防护。 
en-us	Get to know the basic facts about the epidemic like how it spreads so that you can better protect yourself at work. 

zh-cn	工作之余学会放松，规律进食 
en-us	Have a good rest after work and eat regularly. 

zh-cn	正常人群 
en-us	General public 

zh-cn	学会管理情绪，适当转移注意力。 
en-us	Manage your emotions and try to divert your mind from negative emotions. 

zh-cn	从官方渠道了解疫情信息。 
en-us	Obtain updates on COVID-19 from official sources. 

zh-cn	积极调整认知，用更多的时间和家人相处、做自己喜欢的事情等。 
en-us	Change your perspective. Spend more time with your families and doing what you like. 

zh-cn	规律作息，增强体质，加强自身锻炼。 
en-us	Keep a regular sleep schedule. Improve your physique by doing more exercise. 

zh-cn	老年、儿童、孕产妇等特殊人群 
en-us	Such vulnerable groups as the elderly, children and pregnant women 

zh-cn	按照既往的节奏生活，规律作息。 
en-us	Follow a regular sleep schedule and try to live a normal life. 

zh-cn	营养丰富饮食，避免暴饮暴食。 
en-us	Maintain a nutritious diet but avoid overeating. 

zh-cn	由家人或其他熟悉的人照料。 
en-us	Vulnerable groups should be taken care of by families or those who are close to them.  