【纽约时报】2022如何改善你的心理健康?
How to Improve Your Mental Health in 2022
如何在2022年改善你的心理健康
The year 2021 was one of emotional whiplash 鞭绳；鞭子的顶端；鞭打. There was anticipation for vaccines, followed by confusing rollouts 首次展示. Then, we saw some hope as many Americans were inoculated, only to find new variants, a tumultuous news cycle and widespread confusion around the bend. The good news is that people across the country — including experts, public figures 数字；人物and kids — started talking more openly and helpfully about the importance of mental health.
2021年是情绪波动的一年。人们对疫苗有了期待，但随后又出现了令人困惑的产品推出。然后，我们看到了一些希望，因为许多美国人接种了疫苗，但却发现了新的变种，出现了混乱的新闻周期，在弯道附近出现了广泛的困惑。好消息是，全国各地的人们——包括专家、公众人物和孩子们——开始更加公开和有益地谈论心理健康的重要性。
Here at Well, we offered tools to stay balanced in the face of so much stress and anxiety. As the year comes to a close, we’ve collected the top pieces of advice from our most popular mental health stories to help you carry calm and clarity into 2022.
在这里，我们提供了在面对如此多的压力和焦虑时保持平衡的工具。随着这一年接近尾声，我们从最受欢迎的心理健康故事中收集了最重要的建议，帮助你保持冷静和清醒到2022年。
1. Give your feeling a name.
Back in April, Adam Grant had already called it; he said, “Languishing might be the dominant emotion of 2021.” People certainly knew they were feeling some kind of way, but it wasn’t burnout or depression or even boredom. “Languishing is the neglected middle child of mental health,” Dr. Grant wrote. “It’s the void between depression and flourishing — the absence of well-being.” He provided some tips to cure languishing, but the powerful first step Dr. Grant proposed was simply naming the feeling. Doing so gave us “a clearer window into what had been a blurry experience,” he wrote, and a socially acceptable response to the question: “How are you?”
1.给你的感觉一个名字。
早在今年4月，亚当·格兰特(Adam Grant)就已经提出了这个观点;他说，“萎靡不振可能是2021年的主导情绪。”人们当然知道他们有某种感觉，但这不是倦怠或抑郁，甚至不是无聊。“在心理健康方面，衰弱是被忽视的老二，”格兰特博士写道。“这是抑郁和繁荣之间的空白——幸福的缺失。”他提供了一些治疗倦怠的建议，但格兰特博士提出的强有力的第一步是简单地命名这种感觉。他写道，这样做让我们“看到了一段模糊的经历”，也让我们对“你好吗?”这个问题有了一个社会可接受的回答。
2. Give your mental illness a name, too.
While Lily Burana had always been candid about her depression and anxiety, getting a third diagnosis this spring — for A.D.H.D. — made it harder to discuss her mental health clearly, she wrote. So Ms. Burana gave “the whole bundle” a nickname: Bruce. As in Springsteen, a public figure who has been open about his own struggles with mental health. “The nickname allows me to efficiently keep people apprised of my status, as in: ‘Bruce has really been bringing me down this week,’” she wrote. “The nickname helps me lighten up about my own darkness.”
2.给你的精神疾病也起个名字吧。
尽管莉莉·布兰娜一直对自己的抑郁和焦虑直言不讳，但她写道，今年春天第三次被诊断为多动症，让她更难清楚地谈论自己的心理健康状况。因此，布拉纳给“整捆”起了个绰号:布鲁斯。就像斯普林斯汀一样，这位公众人物公开了自己与心理健康的斗争。“这个绰号让我可以有效地让人们了解我的状态，比如:‘布鲁斯这周真的让我很沮丧，’”她写道。“这个绰号让我摆脱了自己的黑暗。”
3. Find meaning in everyday activities.
A growing body of research shows that there are simple steps you can take to recharge your emotional batteries and spark a sense of fulfillment, purpose and happiness. The psychology community calls this lofty combination of physical, mental and emotional fitness “flourishing.” One easy way to get there is by doing your everyday activities with more purpose. Something as simple as cleaning the kitchen or doing yard work, or even washing your pillow cases, can build toward a sense of accomplishment. Set a 10-minute timer and go for a short jog, or try a one-minute meditation.
3.在日常活动中寻找意义。
越来越多的研究表明，你可以采取一些简单的方法来给自己的情绪充电，激发成就感、使命感和幸福感。心理学将这种身体、心理和情感健康的崇高结合称为“繁荣”。达到目标的一个简单方法就是有更多的目标去做你的日常活动。一些简单的事情，比如打扫厨房或院子里的活，甚至是洗枕头套，都能给你带来成就感。设置一个10分钟的计时器，然后去慢跑一会儿，或者尝试一分钟的冥想。
4. Try meditating anywhere.
Your brain is like a computer, and it has only a certain amount of working memory, said Dr. Judson Brewer, the director of research and innovation at Brown University’s Mindfulness Center. That’s why negative emotions like anxiety and stress can make it harder to think or solve problems. “The first thing we have to do is ground ourselves in the present moment so we can calm down,” said Dr. Brewer, who suggested keeping this meditation technique in your back pocket:
4.尝试冥想。
布朗大学(Brown University)正念研究与创新中心(Mindfulness Center)主任贾德森·布鲁尔(Judson Brewer)博士说，你的大脑就像一台电脑，它只有一定数量的工作记忆。这就是为什么焦虑和压力等负面情绪会让人更难思考或解决问题。布鲁尔博士说:“我们要做的第一件事就是让自己活在当下，这样我们才能平静下来。”他建议把冥想技巧放在口袋里:
Hold one hand in front of you, fingers spread. Now, slowly trace the outside of your hand with the index finger on your other hand, breathing in when you trace up a finger, and out when you trace down. Move up and down all five fingers. When you’ve traced your whole hand, reverse direction and do it again.
一只手放在身前，手指张开。现在，用另一只手的食指慢慢地画出手掌的外侧，画出一根手指的时候吸气，画出一根手指的时候呼气。五指上下移动。当你画完整只手后，反转方向，再画一次。
5. Allow yourself to grieve ‘small’ losses.
In the hierarchy of human suffering during the pandemic, a canceled prom or vacation or lost time with grandchildren may not sound like much, but mental health experts say that all loss needs to be acknowledged and grieved. We need to give ourselves permission to mourn, Tara Parker-Pope wrote in an article about disenfranchised grief. “Once you accept that your grief is real, there are steps you can take to help you cope,” she said. “Consider planting a tree, for example, or finding an item that represents your loss, like canceled airline tickets or a wedding invitation, and burying it.”
5.允许自己为“小的”损失而悲伤。
在大流行期间人类遭受的痛苦等级中，取消舞会、度假或失去与孙辈相处的时间听起来可能不算什么，但心理健康专家表示，所有的损失都需要承认和悲痛。我们需要允许自己哀悼，Tara Parker-Pope在一篇关于被剥夺的悲伤的文章中写道。“一旦你接受你的悲伤是真实的，你就可以采取一些措施来帮助你应对，”她说。“比如，可以考虑种棵树，或者找到一件代表你的损失的东西，比如被取消的机票或婚礼邀请函，然后把它埋起来。”
6. If you need one, take a ‘Sad Day.’
When your brain and body need a break, taking a mental health day off from work or school can help you rest and recharge. As one clinical psychologist told Christina Caron: “You wouldn’t feel bad about taking time off when sick. You shouldn’t feel bad about taking some time off when you’re sad.” You don’t need to tell anyone why you’re taking the time off. In most situations, just say that you need to take a sick day, and leave it at that, the experts told Ms. Caron. But try not to spend the day checking your messages or feeling guilty. Make a plan to do something that will help you recharge. Our readers offered their suggestions here.
6.如果你需要，那就过一个“悲伤的日子”。
当你的大脑和身体需要休息的时候，从工作或学习中抽出一天精神健康假期可以帮助你休息和充电。正如一位临床心理学家告诉克里斯蒂娜•卡伦(Christina Caron)的那样:“你不会因为生病请假而感到内疚。当你难过的时候，你不应该因为休假而感到难过。”你不需要告诉任何人你为什么要休假。专家们告诉卡伦，在大多数情况下，只要说你需要请一天病假，就行了。但是试着不要整天都在查看信息或者感到内疚。制定一个计划，做一些能帮你充电的事情。我们的读者在这里给出了他们的建议。