新冠肺炎全民心理健康实用手册(第三部分)(英语)

新冠肺炎全民心理健康实用手册(第三部分)

4种人群的心理干预方法:

1.一线医护人员

(1)保证充分睡眠,均衡饮食,自我调节

例如,多运动,深呼吸,玩一些不费脑的小游戏,洗洗热水澡。

(2)空余时间进行肌肉放松训练

逐步紧张及放松各个肌群,让肌肉体会紧张和放松的感觉。

2. 社区服务工作者

(1)多方了解相关知识

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。

(2)工作之余学会放松,规律进食

3. 正常人群

(1)学会管理情绪,适当转移注意力。

(2)从官方渠道了解疫情信息。

(3)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。

(4)规律作息,增强体质,加强自身锻炼。

4. 老年、儿童、孕产妇等特殊人群

(1)按照既往的节奏生活,规律作息。

(2)营养丰富饮食,避免暴饮暴食。

(3)由家人或其他熟悉的人照料。

Handbook for mental health care during COVID-19 outbreak (Part 3)

Psychological interventions for four target groups of people:

1. Frontline health workers

(1) Get enough sleep. Maintain a balanced diet. Try self-help.

You can for examples do exercise, take deep breaths, play some easy games or take hot bathes.

(2) Practice muscle relaxation.

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.

2. Community workers

(1) Obtain relevant information from various sources.

Get to know the basic facts about the epidemic like how it spreads so that you can better protect yourself at work.

(2) Have a good rest after work and eat regularly.

3. General public

(1) Manage your emotions and try to divert your mind from negative emotions.

(2) Obtain updates on COVID-19 from official sources.

(3) Change your perspective. Spend more time with your families and doing what you like.

(4) Keep a regular sleep schedule. Improve your physique by doing more exercise.

4. Such vulnerable groups as the elderly, children and pregnant women

(1) Follow a regular sleep schedule and try to live a normal life.

(2) Maintain a nutritious diet but avoid overeating.

(3) Vulnerable groups should be taken care of by families or those who are close to them.

(湖北省外办)

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