您在大流行期間如何應對？

: By 尼克·哈斯蘭

感謝造訪 InnerSelf.com，哪裡有 20,000+ 宣傳“新態度和新可能性”的改變生活的文章。所有文章均翻譯為 超過30種語言. 訂閱每週出版的《內在自我》雜誌和瑪麗·T·拉塞爾的《每日靈感》。 InnerSelf雜誌 自 1985 年起出版。

在大流行期間您如何應對？
SHUTTERSTOCK

The pandemic has posed unprecedented challenges.大流行帶來了前所未有的挑戰。 Many of us have lost work, gained carer responsibilities and grappled with social isolation.我們許多人失去了工作，承擔了看護者的責任，並陷入了與世隔絕的困境。 Experts have warned of a專家警告過隱約可見的波浪結果導致精神疾病。

Research suggests they're largely correct.研究表明它們在很大程度上是正確的。 Surveys in調查澳洲, 英國和美國指出抑鬱，焦慮和自殺思維的發生率比往年高得多。

但是隨著時間的流逝，人們已經改變了對COVID-19威脅的反應方式。谷歌搜索已經從大流行本身的危害轉移到應對方法，例如鍛煉和學習新技能。

這個關鍵點指出了應對COVID-19的新重點。

應對的方法很多

應對是過程 of responding effectively to problems and challenges.有效應對問題和挑戰的能力。 To cope well is to respond to the threat in ways that minimise its damaging impact.妥善應對就是以最小化破壞性影響的方式應對威脅。

Coping can involve many different strategies and it's likely you have your own preferred ones.應對可能涉及許多不同的策略，並且您可能有自己喜歡的策略。 These strategies can be classified in many ways, but a key distinction is between problem-focused and emotion-focused strategies.這些策略可以通過多種方式進行分類，但是關鍵的區別在於關注問題的策略和關注情感的策略之間。

有什麼不同？

Problem-focused coping involves actively engaging with the outside world.以問題為中心的應對方法包括積極與外界互動。 This might mean making action plans, seeking further information about a threat, or confronting an adversary.這可能意味著制定行動計劃，尋求有關威脅的更多信息或與對手對抗。

相反，以情緒為中心的應對是內向的，試圖改變我們對壓力事件和條件的情感反應，而不是從源頭上改變它們。

有效的以情緒為中心的策略包括冥想，幽默和重新評估困難以找到益處。

Less effective emotion-focused strategies include seeking distractions, denial and substance use.效果較差的以情緒為中心的策略包括尋求分心，拒絕和濫用毒品的方法。 Although these tactics may stave off distress in the short term, they neither address its causes nor prevent its longer term effects.儘管這些策略可以在短期內避免困境，但它們既不能解決問題的根源，也不能阻止其長期影響。

Drinking to stave off distress is one example of an emotion-based coping strategy.喝酒來緩解痛苦是基於情緒的應對策略的一個例子。 But this way of coping doesn't work in the long term.但是從長遠來看，這種應對方式是行不通的。 SHUTTERSTOCK

哪個最好？

Neither of these coping strategies is intrinsically more or less effective than the other.這些應對策略中的任何一種都不本質上比另一種有效。 Both can be effective for different kinds of challenges.兩者都可以有效應對各種挑戰。

據說以問題為中心的策略在我們可以控制問題。

但是，當我們面對無法克服的挑戰時，最好是使用以情感為中心的策略來調整對它的反應，而不是徒勞無功地與之抗爭。

大流行期間的應對策略

體育活動和體驗自然 can offer some protection from depression during the pandemic.可以在大流行期間提供一些保護，防止抑鬱症。 One study even points to the benefits of一項研究甚至指出了觀鳥.

But there's more evidence around coping strategies to avoid.但是，有更多證據表明應對策略可以避免。 Rising levels of上升的水平物質使用大流行期間與更大的苦難相關。

吃太多零食並且訪問太多與COVID相關的媒體 have also been linked to higher levels of stress and depression.也與更高水平的壓力和沮喪有關。 So these should be consumed in moderation.因此，應適度食用這些。

鍛煉可能是應對與大流行有關的壓力的一個好策略。 SHUTTERSTOCK

我怎麼知道我是否應對不好？

通過判斷我們與往常情況相比的發展狀況，我們應該能夠評估我們對這種大流行的應對能力。

Think of yourself this time last year.去年這個時候想想自己。 Are you drinking more, sleeping poorly or experiencing fewer positive emotions and more negative emotions now?您現在是否在喝酒多，睡眠差或正在經歷更少的積極情緒和更多消極情緒？

If the answer to any of these questions is “yes”, then compared to your previous normal, your coping may not been as good as it could be.如果對這些問題中的任何一個的回答為“是”，那麼與您以前的常態相比，您的應對可能會不如預期。 But before you judge your coping critically, it's worth considering a few things.但是在您批判性地應對之前，值得考慮一些事情。

您的應付能力與挑戰有關

大流行可能是共同的，但其影響是不平等的。

If you live alone, are a caregiver or have lost work, the pandemic has been a larger threat for you than for many others.如果您是一個人生活，照料者或失去工作，那麼與其他許多人相比，大流行對您的威脅更大。 If you've suffered more distress than others, or more than you did last year, it doesn't mean you have coped less well — you may have just had more to cope with.如果您比其他人遭受的痛苦更大，或者比去年遭受的痛苦更大，這並不意味著您應付得不好—您可能需要應付更多。

負面情緒可能是適當的

Experiencing some anxiety in the face of a threat like COVID-19 is justified.面對像COVID-XNUMX這樣的威脅而感到焦慮是有道理的。 Experiencing sadness at separation from loved ones under lockdown is also inevitable.在禁閉狀態下與親人分開感到悲傷也是不可避免的。 Suffering does not mean maladjustment.苦難並不意味著失調。

實際上，令人不快的情緒會引起我們對問題的關注，並激發我們去解決問題，而不僅僅是心理脆弱或不適應的跡象。

We should, of course, be vigilant for serious problems, such as thoughts of self-harm, but we should also avoid pathologising ordinary distress.當然，我們應該對諸如自殘傷害等嚴重問題保持警惕，但我們也應避免使普通的苦惱陷入困境。 Not all distress is a symptom of a mental health problem.並非所有困擾都是心理健康問題的症狀。

Feeling distressed during the pandemic is to be expected and it can actually motivate us to tackle adversity.在大流行期間感到苦惱是可以預料的，它實際上可以激勵我們應對逆境。 But watch out for serious problems.但是要當心嚴重的問題。 SHUTTERSTOCK

無論如何，應對並不只是情緒上的

Coping isn't all about how we feel.應對並不僅僅是我們的感受。 It's also about action and finding a sense of meaning and purpose in life, despite our distress.儘管我們感到苦惱，但它也關乎行動，以及在生活中尋找意義和目的感。 Perhaps if we've sustained our relationships and done our jobs passably during the pandemic, we have coped well enough, even if we have sometimes been miserable.也許，如果我們在大流行期間維持了我們的關係並順利地完成了工作，即使我們有時感到悲慘，我們也已經足夠應付。

應對COVID-19的競賽並不平衡

Social distancing and lockdowns have left us with a reduced coping repertoire.社交疏遠和封鎖使我們的應對能力下降了。 Seeking emotional and practical support from others, also known as “social coping”, is made more difficult by pandemic restrictions.大流行的限制使尋求他人的情感和實踐支持（也稱為“社會應對”）變得更加困難。 Without our usual supports, many of us have had to cope with one arm tied behind our backs.沒有我們通常的支持，我們許多人不得不應付被綁在背後的一隻手臂。

So remember to cut yourself some slack.因此，請記住要放鬆自己。 For most people, the pandemic has been a unique challenge.對於大多數人來說，大流行是一個獨特的挑戰。 When judging how well we've coped we should practise在判斷我們應付得如何時，我們應該練習自悲。 Let's not make things worse by criticising ourselves for failing to cope better.不要因為批評自己不能更好地應對而使事情變得更糟。