直面恐慌，应对“新冠肺炎”的身心防护建议 Managing your fear about Novel Coronavirus
（Please scroll down for the English version）
面对疫情，西浦心理咨询中心（SCC）整理了相关身心知识，给到全国各地的西浦学子和教职工们一些贴心的身心防护建议，以及诚挚的新年祝福。
1
这是一次社会性危机事件，你的各种情绪反应都是自然的。
随着新型冠状病毒（2019-nCoV）在中国确诊及致死的新闻消息接连传出，此疾病可能造成的影响及后果不禁引发了人们的担忧及恐慌。特别是对于那些身边有朋友或家人正直面此类疾病威胁的人来说，考虑到此种疾病的潜在危害性和严重性，不可避免的会产生担心和焦虑的情绪，随之而来的无力、绝望、恐慌的感觉也常常是令人难以承受的。
面对关乎生命的社会性危机事件，我们这些情绪反应都是极其自然的，疫情传染的不仅仅是身体病毒，还有心理恐慌。
恐慌并不可怕，我们需要练习的是：勇敢地「直面」它！
2
什么是“新冠肺炎”？
冠状病毒（coronavirus，CoV）是一类病毒的总称，由其引发的人类疾病主要是呼吸系统感染，从普通感冒到会有严重生命威胁的疾病，如中东呼吸综合征（MERS-CoV）和严重急性呼吸综合征（SARS-CoV）。此次的新型冠状病毒（2019-nCoV）是一种新的病毒株，之前从未在人类身上发现过。
冠状病毒是人畜共患的病毒，也就是说它们可在动物和人类之间传播。深入调查发现，SARS冠状病毒是由果子狸传染给人类，而MERS冠状病毒是由单峰骆驼传染给人类的。一些已知的冠状病毒正在尚未感染人类的动物中传播。
感染了冠状病毒的常见症状主要包括：呼吸系统症状、发烧、咳嗽、呼吸急促以及呼吸困难。在更严重的病例中，感染可导致肺炎、严重急性呼吸综合征、肾衰竭甚至死亡。
3
面对“新冠肺炎”，如何进行自我心理调节？
著名心理学大师贝克说过：“我们无法决定发生什么，但可以选择如何应对它。”在这次突如其来的疫情面前，我们可以选择的是，如何去进行自我心理调节，这也是人类心灵的神奇之处。
第一，尽量保持客观、理性的态度
减少你及家人花在观看或收听令人不安的媒体报道上的时间，从而降低焦虑和不安感。尽管你想随时了解疫情发展情况（尤其当你的朋友或者家人已经受到疾病的影响），但记住不要把所有时间和精力放在新闻上，试着将部分注意力转移到生活中积极的事情和更多你能获取控制感的事情之上。
第二，了解事实
收集有助于准确判断疫情风险的相关信息，以便在适当时采取合理的预防及防护措施。尝试找到一个你可以信赖的可靠信息来源，例如当地的公共卫生机构，或者国家和国际资源，比如中华人民共和国国家卫生健康委员会（中国卫健委）和世界卫生组织（WHO）。
第三，保持健康的生活方式
健康的生活方式（包括恰当的饮食和锻炼）是你抵御任何疾病威胁的最好方法。培养良好的卫生习惯（如经常洗手）也能够帮助你减少接触各种细菌和疾病源的机会。同时，建议你保持健康饮食，避免过量饮酒和药物滥用，加强各类体育锻炼（如散步等）。健康的体魄会对你的思维和情绪产生积极的影响。
第四，维持有效的社交生活
维持原有的社会关系网络并坚持适宜的社交活动有助于保持一种正常的生活感，社交也是分享情感和缓解压力的有效途径。同时，通过交流及分享关于疫情的可靠信息，这也可能成为一个加强与你的家人朋友及邻里沟通和联系的好时机。
第五，寻求心理专业帮助
当你感到极度紧张，出现难以缓解的悲伤，或产生任何其他已经长时间对个人生活、学习或工作造成了负面影响的情绪时，应尽快咨询经验丰富的心理健康专业人士。心理学专业从业者可以帮助人们应对极端压力，也可以帮助人们找到应对困境的建设性方法。
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WHO关于“新冠肺炎”的防护建议
世卫组织对公众减少接触和传播疾病的标准建议如下：
经常使用含酒精的肥皂或洗手液洗手；
咳嗽和打喷嚏时，用弯曲的胳膊肘或纸巾捂住口鼻，之后立即扔掉纸巾并洗手；
避免与发烧、咳嗽的人密切接触；
如果你出现发烧、咳嗽和呼吸困难等症状，请尽早就医，并与你的医生分享相关的旅行或接触经历；
在目前出现新型冠状病毒病例的地区，避免在无防护措施的情况下直接接触野生流浪动物及活禽活畜；
避免食用生的或未煮熟的动物产品。生肉、生牛奶或生的动物脏器应小心处理，以避免与其他未经烹饪的食物交叉污染。
（正确打喷嚏，在家多运动，出门戴口罩）
疫情当前，我们害怕、恐惧，但也因此更爱惜自己和在乎的人。
加油，武汉。加油，中国。
Managing your fear about Novel Coronavirus
With news of confirmed deaths from Novel Coronavirus (2019-nCoV) in China, many people are concerned about the potential impact of this disease. Particularly, for people with friends and family impacted by Novel Coronavirus outbreaks, concern and anxiety may be magnified given the nature of the disease. It can be difficult to watch events that may impact your loved ones unfold from a distance, resulting in feelings of helplessness.
Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV). A novel coronavirus (2019-nCoV) is a new strain that has not been previously identified in humans.
Coronaviruses are zoonotic, meaning they are transmitted between animals and people. Detailed investigations found that SARS-CoV was transmitted from civet cats to humans and MERS-CoV from dromedary camels to humans. Several known coronaviruses are circulating in animals that have not yet infected humans.
Common signs of infection include respiratory symptoms, fever, cough, shortness of breath and breathing difficulties. In more severe cases, infection can cause pneumonia, severe acute respiratory syndrome, kidney failure and even death.
Worries about Novel Coronavirus
News about the spread of Novel Coronavirus may give rise to feelings of stress, anxiety and fear of the future. Such responses are understandable, given the disease's uncertainties and the poor prognosis for many who contract it.
Although Novel Coronavirus is a threat that is being taken very seriously by public health authorities nationwide and even worldwide now, do not let your worry about this disease control your life. There are many simple and effective ways to manage your fears and anxieties. Many of them are essential ingredients for a healthy lifestyle; adopting them can help improve your overall emotional and physical well-being.
What you can do
· Keep things in perspective
Limit worry and agitation by lessening the time you and your family spend watching or listening to upsetting media coverage. Although you'll want to keep informed — especially if you have loved ones who have already been affected — remember to take a break from watching the news and focus on the things that are positive in your life and things you have control over.
· Get the facts
Gather information that will help you accurately determine risks so that you can take reasonable precautions, if appropriate. Find a credible source you can trust such as a local public health agency or national and international resources such as the National Health Commission of the People’s Republic of China and the World Health Organization.
· Stay healthy
A healthy lifestyle — including proper diet and exercise — is your best defense against any threat. Adopting hygienic habits such as washing your hands regularly will also minimize your exposure to all types of germs and disease sources. Eat healthy, avoid alcohol and drugs and take a walk or exercise. A healthy body can have a positive impact on your thoughts and emotions.
· Keep connected
Maintaining social networks and activities can help maintain a sense of normalcy, and provide valuable outlets for sharing feelings and relieving stress. This may also be an ideal time to become more involved with your community by receiving and sharing effective information obtained from reliable sources.
· Seek additional help
Individuals who feel an overwhelming nervousness, a lingering sadness or other prolonged reaction that adversely affects their life, work or relationships should consult with a trained and experienced mental health professional. Psychologists can help people deal with extreme stress. These professionals work with individuals to help them find constructive ways to manage adversity.
WHO’s advice
WHO’s standard recommendations for the general public to reduce exposure to and transmission of a range of illnesses are as follows, which include hand and respiratory hygiene, and safe food practices:
Frequently clean hands by using alcohol-based hand rub or soap and water;
When coughing and sneezing cover mouth and nose with flexed elbow or tissue – throw tissue away immediately and wash hands;
Avoid close contact with anyone who has fever and cough;
If you have fever, cough and difficulty breathing seek medical care early and share previous travel history with your health care provider;
When visiting live markets in areas currently experiencing cases of novel coronavirus, avoid direct unprotected contact with live animals and surfaces in contact with animals;
The consumption of raw or undercooked animal products should be avoided. Raw meat, milk or animal organs should be handled with care, to avoid cross-contamination with uncooked foods, as per good food safety practices.
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