VOA慢速英语2020 新冠肺炎疫情期间的自我保健

From VOA Learning English, this is the Health & Lifestyle report.

这里是VOA慢速英语健康生活报道。

Before the pandemic, self-care -- caring for ourselves -- may have not been a priority¹ for many people.

在新冠肺炎疫情爆发之前，自我保健，即照顾自己，可能并不是很多人的优先考虑。

But now, nine months into a worldwide pandemic, taking care of our physical and mental health is even more important than usual. There is no exact way to practice self-care. It includes many areas and may look different from person to person.

但现在，疫情已在全球蔓延了9个月的时间，照料自已的身心健康比平时更为重要。自我照顾并没有标准方法。这包括许多方面，可能因人而异。

Slowing down and feeling in control

放慢脚步，感觉一切尽在掌握

For some people, self-care may be simply slowing down. It can also mean controlling parts of your life that you can control. This is important when the world around you feels out of control.

对一些人来说，自我照顾可能只是放慢脚步。这也可能意味着控制生活中自已可以控制的部分。在周围的世界失去控制时，这一点很重要。

Slowing down has worked for Tonya Speaks. She is a 43-year-old fashion expert from Fort² Mills, South Carolina. Before the pandemic, she was often running to and from business meetings. And she did not make time for exercise.

对托尼娅·斯皮克斯来说，放慢速度行之有效。她是来自南卡罗来纳州米尔斯堡的43岁时尚专家。在新冠肺炎疫情之前，她经常往返于商务会议。没有时间锻炼。

Now, the mother of two exercises regularly. She says she is happier with a slower, less busy life. She adds that she also feels more in control.

现在，这个两个孩子的妈妈经常锻炼身体。她说，生活节奏慢一些，不那么忙碌，她感到更快乐。她补充说，她还感觉自己更能掌控局面。

"Taking care of myself," Speaks said, "is one way for me to have control."

斯皮克斯说，“照顾好自己，是我掌控局面的一种方式。”

Remembering that we are still part of a larger community.

记住我们仍是更大社区的一部分。

The World Health Organization (WHO) defines³ self-care as the ability of individuals, families, and communities to be and stay healthy. This includes preventing disease and dealing⁴ with sickness "with or without the support of a healthcare provider."

世界卫生组织（简称WHO）将自我保健定义为个人、家庭和社区保持健康的能力。这包括在预防疾病和处理疾病，“无论是否有卫生保健提供者的支持”。

The WHO also defines self-care as eating well, being active, and living in a safe environment. Self-care includes both individual wellness and the wellness of the greater community.

世界卫生组织还将自我保健定义为：健康饮食、运动、生活在安全的环境中。自我保健包括个人健康和更大社区的健康。

In the best cases, the WHO says that self-care methods can "strengthen national institutions" and improve a community's overall health.

世卫组织指出，在最好的情况下，自我保健方法可以“加强国家机构”，改善社区的整体健康状况。

Thinking of it this way, self-care could also involve checking on your neighbors. Talking more with friends and family over the phone or in video calls can be a form of self-care, too. These things strengthen our community and improve our own mental health.

这样想的话，自我保健也可能包括查看邻居的情况。经常通过电话或视频和朋友及家人交流也是一种自我保健。这些行为加强了我们的社区，同时改善了我们自身的心理健康。

Learn something new

学点新东西

For some people, self-care might include doing things they have always wanted to do but never made time for. These things include baking, gardening, and learning a new language or some other new skill.

对一些人来说，自我保健可能包括做些他们一直想做但却没有时间做的事情。这些事情包括烘焙、园艺、学习一门新语言或其他新技能。

Mental health self-care

心理健康自我保健

Another form of self-care is making time to meet with a mental health specialist, if needed. The Associated Press reports that online mental health services have increased during the pandemic.

另一种自我保健的方式是，如果有需要，抽出时间去见心理健康专家。据美联社报道，新冠肺炎疫情期间，在线心理健康服务有所增加。

However, meeting with a mental health professional may not be possible for some people. So, a doctor with the American Psychological Association has suggestions for other ways to reduce stress during the pandemic. Dr. Vaile Wright says meditating⁵, writing about your feelings and problems, and organizing the physical space around you are all forms of self-care.

然而，与心理健康专家会面对一些人来说可能无法实现。因此，美国心理协会的一位医生提出了在新冠肺炎期间减轻压力的其他方法。维尔·赖特博士表示，冥想，写下你的感受和问题，管理周围的物质空间都是自我保健的形式。

She adds that connecting with others right now is also very important.

她补充说，现在与他人建立联系也非常重要。

Be kind to yourself – the best type of self-care

善待自己——最好的自我保健

Experts remind us that self-care during the pandemic could feel like riding a rollercoaster — up some days, down on others.

专家提醒我们，新冠肺炎期间的自我保健可能会让人感觉像坐过山车一样——有时很愉快，有时却很沮丧。

"Some days, you have a great day when you did all the things you wanted to do," Dr. Wright said. Then the next day, she added, you might sleep late and eat unhealthy meals.

赖特博士说，“有时候，在你做了所有想做的事情时，你会度过美好的一天。”她补充说，而在第二天，你可能会睡得很晚，吃不健康的食物。

It can help to have a routine – a usual way of doing things. But experts say keep the routine simple. They also say it is important to not be hard on yourself if you do not keep to your routine every day. Remember, they say, be kind to yourself.

规律作息，即做事情的常规方式，可能有所帮助。但专家表示，要确保规律作息简单易坚持。他们还表示，如果不能每天坚持规律作息，那不要太自已太过苛刻，这一点非常重要。他们表示，记住，要善待自己。

Words in This Story

priority – n. something that is more important than other things and that needs to be done or dealt with first

pandemic – n. medical : an occurrence⁶ in which a disease spreads very quickly and affects a large number of people over a wide area or throughout the world

regularly – adv. at the same time every day, week, month, etc. : on a regular basis

bake – v. to cook by dry heat especially in an oven

garden – v. a piece of ground in which fruits, flowers, or vegetables are grown

opportunity – n. a favorable combination of circumstances, time, and place

stress – n. a state of mental tension and worry caused by problems in your life, work, etc.

meditate⁷ – v. to spend time in quiet thought for religious purposes or relaxation⁸

rollercoaster – n. a ride at an amusement park which is like a small, open train with tracks that are high off the ground and that have sharp curves and steep hills

routine – n. a regular way of doing things in a particular order

1 priority   

n.优先处理的事，居先，优先（权）

参考例句：

• The development of the national economy is a top priority.发展国民经济是应予以最优先考虑的事。
• Things should be taken up in order of priority.办事应有个先后次序。

2 fort   

n.要塞，堡垒，碉堡

参考例句：

• The fort can not be defended against an air attack.这座要塞遭到空袭时无法防御。
• No one can get into the fort without a pass.没有通行证，任何人不得进入要塞。

3 defines   

规定( define的第三人称单数 )； 使明确； 精确地解释； 画出…的线条

参考例句：

• This name defines us all. 这个名字造就了我们。 来自演讲部分
• The range of incomes over which this happens defines the 'poverty trap'. 发生在这种情况的收入范围，称为“贫困陷阱。”

4 dealing   

n.经商方法，待人态度

参考例句：

• This store has an excellent reputation for fair dealing.该商店因买卖公道而享有极高的声誉。
• His fair dealing earned our confidence.他的诚实的行为获得我们的信任。

5 meditating   

a.沉思的，冥想的

参考例句：

• They were meditating revenge. 他们在谋划进行报复。
• The congressman is meditating a reply to his critics. 这位国会议员正在考虑给他的批评者一个答复。

6 occurrence   

n.发生，出现，事件，发生的事件

参考例句：

• Two things account for its occurrence.发生这件事的原因有两个。
• For a military commander，winning or losing a battle is a common occurrence.胜败乃兵家常事。

7 meditate   

v.想，考虑，（尤指宗教上的）沉思，冥想

参考例句：

• It is important to meditate on the meaning of life.思考人生的意义很重要。
• I was meditating,and reached a higher state of consciousness.我在冥想，并进入了一个更高的意识境界。

8 relaxation   

n.松弛，放松；休息；消遣；娱乐

参考例句：

• The minister has consistently opposed any relaxation in the law.部长一向反对法律上的任何放宽。
• She listens to classical music for relaxation.她听古典音乐放松。