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World Mental Health Day: If you're feeling depressed or anxious, you're not alone 世界心理健康日：如果你感到抑郁或擔憂，你不是一個人 Shayla, a 22-year-old from Georgia, has had days during the coronavirus pandemic when she said it has been a struggle to get out of bed. Shayla，一位來自喬治亞的22歲女生說，在新冠疫情期間，她一度起床困難。 The part-time college student said she was out of work for a time due to restaurants being closed during the lockdown, and in addition to the financial stress, struggled with not being able to see friends and socialize. 這名在外兼職的大學在校生表示，因為飯店在疫情封鎖期間都關門停業了，所以她也沒了工作。另外，除了經濟壓力外，疫情讓她無法和朋友見面并交際。 As a person with an underlying health issue, she said she also struggled with fears about getting COVID-19 since she is at risk for complications from the virus. 由于身體本來就不好，Shayla說，她還擔心自己也感染新冠肺炎，因為新冠肺炎所伴隨的并發癥會導致她的健康危危可及。 "It has been very hard on my mental health," said Shayla, who asked that her last name not be used. "I had a lot of things to think about already and then COVID just added to it, so it was a lot of pressure." Shayla在采訪中請求隱去她的姓氏，她說：“這些都對我的心理健康造成了嚴重的影響。我本來就心理負擔很重，新冠疫情更是雪上加霜。這一切都給我造成了巨大的壓力。” Shayla turned to therapy to cope, the first time in her life she has sought professional help for her mental health. 為了化解心理方面的問題，Shayla選擇進行治療，這是她一生中第一次選擇專業醫生來幫助自己面對心理方面的問題。 "It was like I was just in this box and I didn't know how to get out of it," she said. "Mentally and physically, I was just exhausting myself." 她說：“我感覺自己被關在盒子里，而我卻不知道如何從盒子里出來。無論是心理還是身體方面，我都感覺疲憊不堪。” Shayla is not alone in her mental health struggles during the pandemic, research shows. 研究顯示，在疫情期間，在心理健康方面苦苦掙扎的并非Shayla一個人。 In the United States, rates of anxiety and depression remain higher than they were pre-pandemic, according to data released this week by the Centers for Disease Control and Prevention. 根據疾病控制預防中心本周公布的數據，在美國，人群的抑郁比例要高于疫情發生前。 Mental health experts have described the pandemic as a kind of "perfect storm" in negatively impacting mental health. 心理健康專家將疫情描述為一種“摧毀心理健康的完美風暴”。 In addition to the fear, grief and anxiety around the virus itself, for many people the pandemic has brought on financial instability, job loss, isolation, additional caregiving responsibilities, uncertainty around school and work and related political disagreements. 除了圍繞病毒本身所產生的恐懼、難過和擔憂外，疫情還導致許多人收入不穩定，失業，處于隔離狀態，肩負更多的養育責任，對學校和工作產生不確定以及相關的政治爭議。 Now as the global community marks World Mental Health Day on Oct. 10, the pandemic has continued far beyond what people initially thought possible, for nearly two years. 隨著全世界將10月10日設定為世界心理健康日，疫情已經持續了近2年，遠遠超過了人們最初的預期。 "I've heard the pandemic described as a disaster of uncertainty because it seems like the finish line keeps moving," said Dr. Erica Martin Richards, chair and medical director of the department of psychiatry and behavioral health at Sibley Memorial Hospital in Washington, D.C. "And that makes it harder to come up with a plan [to cope]." “有人把疫情比喻為一場不確定的災難，因為疫情似乎就像是一條不斷向前移動的終點線”，Erica Martin Richards博士，華盛頓錫布利紀念醫院精神病學與行為健康科的主任表示。“不確定的疫情使提出應對計劃變得更加困難。” The pandemic has also proven to disproportionately impact women's mental health. 疫情還被證實對女性的心理健康產生了更大的不利影響。 One study, published by the Kaiser Family Foundation in April, found that 55% of women across all age groups said their mental health had declined during the pandemic, compared to 38% of men. Another, published last month in Lancet Regional Health-Americas, also found women were more likely than men to report higher psychological distress during the pandemic, especially anxiety. 一項由Kaiser家庭基金會在4月發表的研究發現，55%的各個年齡段的女性表示，他們的心理健康在疫情期間變差了，而男性的這一比例為38%。 另一項由《柳葉刀地區健康-美洲》于上個月所發表的一項研究也發現，在疫情期間，女性比男性產生了更大的心理壓力，特別是憂慮。 Richards, also an assistant professor of psychiatry and behavioral sciences at Johns Hopkins Medicine, said women's mental health has suffered disproportionately during the pandemic for a number of reasons. 同時在約翰霍普金斯大學醫學院擔任精神健康與行為科學助理教授的理查茲表示，女性心理健康受疫情影響更大的理由如下： First, even in non-pandemic times women are already two to three times more likely than men to experience a major depressive episode in their lifetime, according to Richards. 首先，即使是在沒有疫情的時期，女性在一生中經歷重大抑郁的可能性也是男性的2到3倍。 Then during the pandemic, women took on additional caregiving responsibilities and were hit disproportionately hard by job loss, data shows. 數據顯示，在疫情期間，女性需要承擔更多的照顧責任而且受失業的影響也更大。 Women, and especially women of color, also faced more barriers to accessing support during the pandemic, according to Richards. 女性，特別是有色人種的女性，在疫情期間獲得幫助時也會面臨更多的障礙。 For some women, their mental health struggles may have played out during the pandemic in an increasing dependence on alcohol, or increased control over their food, according to Dr. Jessi Gold, an assistant professor in the department of psychiatry at Washington University School of Medicine. 對于某些女性而言，在疫情期間隨著自己對酒精越來越依賴或對食物的控制越來越嚴格，他們在面對心理問題時也許已經筋疲力盡，Jessi Gold，華盛頓大學醫藥學院助理教授表示。 Data shows that incidences of eating disorders and alcohol-related liver disease rose during the pandemic, particularly among young women. 數據顯示，進食障礙的比例和酒精引起的肝病在疫情期間，特別是在年輕女性中間有所增加。 "Those are easy coping mechanisms that people know work," said Gold. "There are ways that people can deal. And there's a lot of people who function to a point, until they can't." “這些都是比較容易采用且人們知道會起作用的應對機制”，Gold表示。“人們應對心理壓力的方法有很多種。有許多人都會選擇很多方法，直到沒有選擇為止。” Both Gold and Richards said they have seen an increasing need for professional mental health as the pandemic has continued on, at some points with seemingly no end in sight. Gold和理查茲都表示，隨著疫情似乎無止境的持續，人們對專業心理健康的需求也逐漸增加。 "Anxiety was the thing that emerged first for a lot of people because anxiety does not like uncertainty and that's what we've been dealing with during the pandemic," said Gold. "And the longer the anxiety goes on, the more people start to feel on the depressive side of things." Gold表示：“由于憂慮并不喜歡不確定性，所以對許多人而言，憂慮是最先產生的感覺，也是我們一直在應對的問題。憂慮持續的時間越長，人們就越容易開始只看到事情消極的一面。” Warning signs that it is time to seek professional help for mental health include everything from depressive and hopeless thoughts to undesired weight loss or weight gain, suicidal thoughts, excessive feelings of worry, irritability and changes to sleep patterns. They key is to notice if any of those things begin to affect your ability to function in your daily life, according to Richards. 當心理問題出現以下情況時，則表示要尋求專業的幫助了，具體包括認為所有的一切都令人擔憂無望，體重減重或增加，有自殺的念頭，過度擔憂，煩躁不安以及睡眠習慣改變。關鍵要注意是否上述現象已經開始對你的日常生活能力產生影響。 "When stress is becoming overwhelming, ask for help from a professional," she said. "That professional can come in a number of ways -- religious leaders or groups, OB-GYNs, primary care doctors. Those people should be able to, if not help, point you in the right direction." “當壓力變得越來越大時，請尋求專業人士的幫助”，她說。“專業人士包括宗教領袖或團體、婦產科醫生、初級保健醫生。這些人，哪怕沒有提供幫助，也應該能夠為你指明正確的方向。” There are also ways people can protect and strengthen their mental health on their own, tools that become even more critically important as the pandemic continues, according to Gold. 也有一些可以獨自保護并改善心理健康的方法，隨著疫情持續，這些方法也變得越來越重要，Gold表示。 "There will be things that will continue to be frustrating about this experience," she said. "Things will be up and down and we have to have some acceptance about that. Just think, 'I'm just trying to do the best I can,' and that's where you have to land." 她說：“肯定還會有一些事情會讓心理有挫敗感。事情肯定會起起伏伏，我們要做的是接受。我們可以這樣想，‘我正在嘗試盡我所能，’這就是我們要考慮的。” Here are five mental health-boosting tips from Gold and Richards. 以下是Gold和理查茲給出的改善心理健康的五個小技巧。 1.Get plenty of sleep: "It's easier said than done but it makes a big difference," said Gold. "Sleep is all about routine, which is why as a kid it worked that your parents gave you a bath, put you in your pajamas and read books. It works the same as an adult, we just don't take time to do things like that." 1.獲得充足的睡眠：“雖然說比做容易，但是充足的睡眠確實會有很大的作用，”Gold表示。“睡眠就是一種習慣。這就是為什么在你小時候，你的父母會給你洗澡，為你換上睡衣并給你讀睡前故事。這個方法對于成人同樣有用，我們只是沒有花時間去把睡眠作為一種習慣。” 2.Do self check-ins: "Ask yourself how you're doing and name the feelings and validate them and let them be something that you take the time to stop and acknowledge instead of powering through," said Gold. "Doing self-assessments like that can make you stop and say, 'I'm here, too. What am I feeling?' 2.自我檢查：“問問自己的感受并說出自己的感覺，然后對這些感覺一一驗證。然后花時間去停止并承認這些感覺而不是讓這些感覺變得越來越強，”Gold表示。“進行這樣的自我評估會讓你停下來并對自己說，‘我現在就在這里。我的感受如何？’” Other questions Gold suggests asking include, "Have I been sleeping? Have I been eating? What have I enjoyed about the day? What's been hard?" 其他問題還包括，“我睡覺了嗎？我吃飯了嗎？今天哪些事情讓我感到開心？哪些事情比較棘手？” 3: Keep the positives of the pandemic: "We have to embrace some of the changes that have come out of the pandemic," said Richards. "For some people, it was I can stay home, I can bake more, I can take a walk with my loved ones twice a week, I can go check on my neighbor." 3.看到疫情積極的一面：“我們必須要接受某些疫情所帶來的變化，”理查茲說。“對于一些人，這些變化是我可以呆在家里，我可以花更多時間烘焙，我可以和愛人每周散步兩次，我可以去鄰居那里做客。” "Everyone has to find their own balance, not only with what keeps them safe, but what really they find helps with their mental health as well," she said. “每個人都要找到自己的平衡點。這種平衡點不僅是讓自己安全的東西，還有真正的有助于保持心理健康的東西。” 4.Say no when you need to: "It is sometimes important to really just say no and set limits," said Richards. "Even though that might seem difficult, you're actually able to help people more down the road if you're able to really take time for your own mental health first." 4.需要時說不：“有時說不以及設限真的很重要，”理查茲說。“即使這樣做似乎很困難，但是只有你能夠真正花時間先關注好自己的心理健康，你才可以更多地幫助他人。” 5.Do self-care you enjoy, not what you think you should do: "Look at self-care or coping skills as hobbies and things that you actually enjoy," said Gold. "So do you like meditating or are you doing that because someone told you that's the way to feel better? Figuring out what you like and what makes you feel better is more important than doing things you're told you're supposed to do." 5.做自己喜歡的而不是認為自己應該做的自我安撫活動：“把自我安撫或處理技巧看做是興趣和自己真正熱愛的事物，”Gold表示。“你是真的熱愛冥想，還是因為別人告訴你冥想對你有幫助，你才去做的呢？思考自己熱愛什么以及什么讓自己感覺更好要比做別人告訴你應該這樣做更加重要。” 來源：ABC News， 編輯&整理：譯銳翻譯Susan