How Teenagers Can Protect Their Mental Health During COVID-19 新冠疫情期间青少年如何维护心理健康

译/郭硕

Being a teenager is difficult no matter what， and the coronavirus disease （COVID-19） is making it even harder. With school closures and cancelled events， many teens are missing out on1 some of the biggest moments of their young lives—as well as everyday moments like chatting with friends and participating in class.

For teenagers facing life changes due to the outbreak who are feeling anxious， isolated and disappointed， know this： you are not alone. We spoke with expert adolescent psychologist， best-selling author and monthly New York Times columnist Dr. Lisa Damour about what you can do to practice self-care and look after your mental health.

1. Recognize that your anxiety is completely normal

If school closures and alarming headlines are making you feel anxious， you are not the only one. In fact， thats how youre supposed to feel. “Psychologists have long recognized that anxiety is a normal and healthy function that alerts us to threats and helps us take measures to protect ourselves，” says Dr. Damour. “Your anxiety is going to help you make the decisions that you need to be making right now—not spending time with other people or in large groups， washing your hands and not touching your face.” Those feelings are helping to keep not only you safe， but others too. This is “also how we take care of members of our community. We think about the people around us， too.”

While anxiety around COVID-19 is completely understandable， make sure that you are using “reliable sources [such as the UNICEF2 and the World Health Organizations sites] to get information， or to check any information you might be getting through less reliable channels，” recommends Dr. Damour.

If you are worried that you are experiencing symptoms， it is important to speak to your parents about it. “Keep in mind that illness due to COVID-19 infection is generally mild， especially for children and young adults，” says Dr. Damour. Its also important to remember， that many of the symptoms of COVID-19 can be treated. She recommends letting your parents or a trusted adult know if youre not feeling well， or if youre feeling worried about the virus， so they can help.

And remember： “There are many effective things we can do to keep ourselves and others safe and to feel in better control of our circumstances： frequently wash our hands， dont touch our faces and engage in physical distancing.”

2. Create distractions

“What psychologists know is that when we are under chronically3 difficult conditions， its very helpful to divide the problem into two categories： things I can do something about， and then things I can do nothing about，” says Dr. Damour.

There is a lot that falls under that second category right now， and thats okay， but one thing that helps us to deal with that is creating distractions for ourselves. Dr. Damour suggests doing homework， watching a favourite movie or getting in bed with a novel as ways to seek relief and find balance in the day-to-day.

3. Find new ways to connect with your friends

If you want to spend time with friends while youre practicing physical distancing， social media is a great way to connect. “I would never underestimate the creativity of teenagers，” says Dr. Damour， “My hunch is that they will find ways to [connect] with one another online that are different from how theyve been doing it before.”

“[But] its not going to be a good idea to have unfettered4 access to screens and/or social media. Thats not healthy， thats not smart， it may amplify your anxiety，” says Dr. Damour， recommending you work out a screen-time schedule with your parents.

4. Focus on you

Have you been wanting to learn how to do something new， start a new book or spend time practicing a musical instrument？ Now is the time to do that. Focusing on yourself and finding ways to use your new-found time is a productive way to look after your mental health. “I have been making a list of all of the books I want to read and the things that Ive been meaning to do，” says Dr. Damour.

5. Feel your feelings

Missing out on events with friends， hobbies， or sports matches is incredibly disappointing. “These are large-scale losses. Theyre really upsetting and rightly so to teenagers，” says Dr. Damour. The best way to deal with this disappointment？ Let yourself feel it. “When it comes to having a painful feeling， the only way out is through. Go ahead and be sad， and if you can let yourself be sad， youll start to feel better faster.”

Processing your feelings looks different for everyone. “Some kids are going to make art， some kids are going to want to talk to their friends and use their shared sadness as a way to feel connected in a time when they cant be together in person， and some kids are going to want to find ways to get food to food banks5，” says Dr. Damour. Whats important is that you do what feels right to you.

6. Be kind to yourself and others

Some teens are facing bullying and abuse at school due to coronavirus. “Activating bystanders is the best way to address any kind of bullying，” says Dr. Damour. “Kids and teenagers who are targeted should not be expected to confront bullies; rather we should encourage them to turn to friends or adults for help and support.”

If you witness a friend being bullied， reach out to6 them and try to offer support. Doing nothing can leave the person feeling that everyone is against them or that nobody cares. Your words can make a difference.

And remember： now more than ever we need to be thoughtful about what we share or say that may hurt others.

青少年生活本就不易，新冠疫情来袭更是雪上加霜。由于学校停课、活动取消，很多青少年错失了和朋友把臂言欢、在课堂踊跃发言等点滴日常，也错过了他们青春岁月里一些最重要的时刻。

面对疫情给生活带来的变化而感到焦虑、孤独和失望的青少年们，请记住：你并不孤单。我们和青少年心理学专家、畅销书作者、《纽约时报》每月发文一篇的专栏作家莉萨·达穆尔博士一起聊了聊青少年应如何关爱自己以及维护自身的心理健康。

1.认识到焦虑是完全正常的

如果因为学校停课和骇人的头条而感到焦虑不安，那么有这种感受的不止你一个人。其实，正常的反应就该如此。“心理学家早就发现，焦虑是一种正常、健康的机能，提醒我们注意威胁，帮助我們采取措施保护自己。”达穆尔博士说，“焦虑将会帮你做出当下需要做的决定——不聚会、不扎堆、勤洗手、不摸脸。”这样的情绪不仅有助于确保自身安全，也有助于确保他人安全。这“也是我们关爱社区成员的方式。我们也要为身边的人着想”。

达穆尔博士建议，虽然对新冠肺炎的焦虑完全可以理解，但要确保自己是通过“可靠渠道（比如联合国儿童基金会官网和世界卫生组织官网）来获取信息、查证来源不太可靠的消息”。

如果担心自己有症状，务必告知父母。达穆尔博士说：“要记住，由新冠病毒感染所致的疾病通常属于轻症，特别是对儿童和年轻人来说。”还有一点很重要，就是要记住，新冠肺炎的很多症状都是可以医治的。她建议，如果感到身体不适，或者担心自己被感染，务必告诉父母或你信任的其他大人，以便获得帮助。

不要忘了：“我们能做很多实实在在的事来保护自身和他人的安全，增强我们对当前处境的掌控感，比如勤洗手、不摸脸、保持人身距离。”

2.转移注意力

“心理学家知道，在面临长期的困难处境时，把问题分成两类会很有帮助：能改变的事和不能改变的事。”达穆尔博士如是说。

当前发生的很多事都属于第二类，这没什么大不了，不过有个方法能帮我们应对这种情况——转移注意力。达穆尔博士建议，在日常生活中，可以通过写作业、看喜欢的电影或者在床上读小说等方式来让自己得到放松、找到平衡。

3.找到和朋友交流的新方法

假如在保持人身距离期间想要和朋友共度时光，社交媒体是不错的选择。“我从来不会低估青少年的创造力。”达穆尔博士说，“直觉告诉我，他们会找到一些不同以往的网络沟通方式。”

“（但是）无限制地盯着屏幕和/或使用社交媒体并不可取。这种做法无益健康，不是明智之举，还可能加深你的焦虑。”达穆尔博士建议青少年和家长一起商定一个屏幕使用时间表。

4.专注于自己

你是不是一直想学点儿新东西、读本新书或花时间练习乐器？现在机会来了。专注于自己，想办法利用这些多出来的时间，这是呵护心理健康的有效途径。达穆尔博士说：“我一直都把所有自己想读的书和打算做的事列在清单上。”

5.不回避情绪

无缘朋友聚会、中断业余爱好、错过体育比赛都是非常令人扫兴的。达穆尔博士说：“这些损失是大范围的，确实会让青少年感到失落，这也是正常的。”疏导这种失望情绪的最好办法是什么？那就是让自己感受它。“经历痛苦情绪时，摆脱的唯一办法就是宣泄情绪。顺其自然，想伤心就伤心，如果能让自己伤心，那会更快恢复。”

每个人处理情绪的方式不同。达穆尔博士说：“有的孩子会进行艺术创作;有的孩子会想找朋友说说话，在不能面对面相聚的时候通过互诉苦衷来感受与他人的联系;也有的孩子希望能想办法给食物赈济处捐些食物。”重要的是做你觉得该做的事。

6.善待自己和他人

一些青少年因为新冠疫情而遭受校园欺凌。“鼓动旁观者出手相助是应对各种欺凌的最好办法。”达穆尔博士说，“不该要求受到欺凌的儿童和青少年与欺凌者硬碰硬，而要鼓励他们向朋友或大人寻求帮助和支持。”

如果遇到朋友被欺凌，要伸出援手提供帮助。毫不作为会让被欺凌者觉得所有人都在跟他们作对或者没有人在乎。说几句支持的话会产生很大的作用。

还要记得：当前我们比以往任何时候都要注意自己分享的事和说的话，避免可能伤害到别人。

（译者单位：天津铁道职业技术学院）