坦尼娅木匠,博士 讲师 咨询心理学,心理学院, is a British Psychology Society Chartered Counselling Psychologist and Associate Fellow of the BPS.  During the global pandemic, which put restrictions on our activities, work and social life, she offered her thoughts on maintaining mental wellbeing in the difficult circumstances.

Are you starting to feel like an extra in the movie ‘Groundhog Day?“失去了朋友和家人? Juggling childcare and working-from-home responsibilities?

It seems we all have our own battles to contend with during this time, but there are some universal self-care tips which we can all try a bit of to get by and even try to appreciate this time of quiet.

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1. 穿好衣服

衣服在衣架上

无论你白天穿什么, make sure it isn’t what you wore to bed the night before (and the night before that).

There’s a bigger message here really though about self-care. It’s well known that one of the symptoms of depression is reducing self-care and hygiene routines and that one of the routes to recovery is to start to maintain those all-important routines again. The take home message is, however your day is going; shower, dress, rinse, repeat. 你会感觉好多了.


2. 走出家门

即使是在封锁最严重的时候, we were one of the few countries on lockdown allowed to take daily exercise outside of the house without getting prior permission.

保持谨慎, 戴口罩, 保持两米的距离, but it is surprising what a short walk around the block can do for your mental state. Many people who routinely work from home choose to take a walk around the block before the start of their day which they call their ‘commute’.

3. 设置工作空间

一个男人在办公桌前工作

在一些国家, homes are set up with two front doors which people use to make one door an ‘office’ door and the other their ‘home’ door.  不管你怎么做, 设立一个办公场所, 把它变成你, consider a plant or flowers or a picture on the desk or table you are using. Try not to work in your bedroom if possible. 当那不可能的时候, 尽量不要在你的床上工作, rather, find a space that can be designated your special ‘isolation’ workspace.

It is interesting to consider how people will relate to that special space when all this is over and they can use the spaces outside of the house that they used before.

4. 没有压力

Obviously we know that lots of people are baking sourdough, doing DIY, 学习语言, making films and music and generally catching up on lots of activities they weren’t able to do when the busyness of day to day life was always in the way. If taking up a hobby suits you, go for it, don’t let yourself be held back. Be curious, experiment with different hobbies.

但也不要有压力. Don’t let people’s social media feeds pressure you into feeling that you have to do something amazing at this time. There is an ever-expanding body of research that consistently and continually shows us the detrimental effects social media is having on our self-esteem.

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We are a social species and social comparison is in-built into our evolution. 看到人们完美的酸味, reports of daily meditation and exercise is not a real picture of someone’s day. We all know this and yet we still seem to be seduced by it. 如果你在社交媒体上, make a point of noticing to yourself when you start to feel inadequate in some way (I wish I had more money, 我希望我能多去旅行一些, 我希望我也出名, I wish I were that slim/attractive/talented etc etc).  在这一点上, notice to yourself that this is what social media does and remember that everyone is battling with something. You may even choose to close that app and reflect.

我能学到什么?

Finally, every moment in our lives offers us a chance to learn something. Many of us are noticing a slower pace of life, or at least a different ‘day to day’. Make this an opportunity to ask yourself some big questions: what can I learn about myself from this time? 我能学到什么 about other people from this time? 我想从生活中得到什么? What practices or routines do I want to keep after this difficult period is over? You’re sure to find some interesting ideas if you let these questions brew for a while.

Most of all it’s so important at this time to look after yourself and not in a cliched way, but by thinking about the most personalised way to look after yourself. What do YOU need now that is good for you and contributes towards your mental wellbeing? I hope the answers to that will help guide you through these strange, 有时令人不安, 但这确实是个有趣的时刻.

坦尼娅木匠,博士 是一名讲师 咨询心理学 who has previously been in clinical practice 在 NHS, private practice and university counselling services.

This post was published on 5th June 2020 Any references to self-isolation, travel or meeting others was accurate at the time of writing but the guidance may have changed since. 请随时参考 政府最新的建议