continues to escalate,

繼續升級。

we are flooded with images that may be contributing

我們被淹沒的影像，可能有助於

to our anxiety.

到我們的焦慮。

We watch as cities around the world are disinfected

我們看著全世界的城市被消毒。

and get constant updates on the number of cases

並不斷獲得最新的案件數量

near and far.

遠近聞名。

When we get away from the TV and internet,

當我們遠離了電視和網絡。

there isn't much relief.

並沒有什麼緩解。

We are faced with closed offices and empty store shelves.

我們面對的是封閉的辦公室和空蕩蕩的商店貨架。

We spoke to a therapist to find out

我們向治療師瞭解了一下。

how to deal with coronavirus anxiety.

如何應對冠狀病毒的焦慮。

So can you talk to me about

所以你能跟我說說

what is at the core of our anxiety

焦慮的核心是什麼？

and how does this anxiety serve us?

這種焦慮又是如何為我們服務的呢？

So, anxiety really is healthy and evolutionary, right?

所以，焦慮真的是健康的、進化的，對嗎？

I mean, it is there to say you need to prepare,

我的意思是，它是有說你需要準備。

you need to watch out,

你要小心了

and anxiety really precedes action.

而焦慮真的是先於行動。

You know, we would see a tiger on the savanna or whatever,

你知道，我們會在草原上看到一隻老虎或其他什麼東西。

or we'd have a lack of food,

否則我們就會缺乏食物。

and anxiety showed up to make sure that we acted

和焦慮的出現，以確保我們的行為。

and protected ourselves from whatever that threat was.

並保護我們自己免受任何威脅。

Now in this instance, it's an interesting situation

在這種情況下，這是一個有趣的局面

because we don't have enough information

因為我們沒有足夠的資訊

to really be able to assess how productive our anxiety is.

才能真正評估我們的焦慮有多大成效。

We want to find somewhere between alarmism and nonchalance,

我們要在危言聳聽和不冷靜之間找到一個地方。

and we don't know where that is

我們不知道在哪裡

because we don't have enough information

因為我們沒有足夠的資訊

and there is a large degree of misinformation.

並且存在很大程度上的資訊錯誤。

So this is all to say that the anxiety that we're feeling,

所以這都是說，我們所感受到的焦慮。

a certain degree of it actually is really helpful.

一定程度上其實是真的有幫助的。

One of the things we tend to do,

我們傾向於做的一件事。

with any uncomfortable emotion,

帶著任何不舒服的情緒。

whether it's anxiety or sadness or loneliness,

無論是焦慮、悲傷還是孤獨。

is we judge ourselves

是我們自己判斷

and then we end up feeling anxiety for feeling anxious,

然後我們最終會因為感到焦慮而感到焦慮。

or ashamed for feeling anxious or depressed

羞愧難當

or whatever it is.

或者不管它是什麼。

So in this case,

所以在這種情況下。

we want to be able to sort of take pause,

我們希望能夠排序的暫停。

recognize that we're feeling anxious

覺察到自己的焦慮

and make some space for that anxiety.

併為這種焦慮騰出一些空間。

And actually practice what we call self-compassion

並真正踐行我們所說的自我同情心。

in response to that.

對此，。

Those are real, valid, warranted fears.

這些都是真實的、有效的、有理由的恐懼。

Now the challenge is a lot of people, again,

現在的挑戰是很多人，又。

they don't actually go so far

他們其實並沒有走到這一步

as to understand what their anxiety is telling them.

以瞭解他們的焦慮在告訴他們什麼。

They just sort of catastrophize and ruminate.

他們只是有點斤斤計較，胡思亂想。

And so what we want people to do

所以我們希望人們做的

is to be able to recognize the anxiety they're feeling

就是要能夠認識到他們的焦慮感

and then ask themselves, what's anxiety telling me?

然後問自己，焦慮在告訴我什麼？

And anxiety is essentially correlated with uncertainty.

而焦慮本質上是與不確定性相關的。

OK, what am I most scared about?

好了，我最怕的是什麼？

Is it my health?

是我的健康問題嗎？

Is it my parents' or a loved one's health?

是我父母的還是親人的健康？

Is it my job?

這是我的工作嗎？

You know, is it the markets?

你知道，是市場的原因嗎？

And then start to really understand,

然後開始真正瞭解。

what do I need right now?

我現在需要什麼？

Now, in terms of dealing with uncertainty

現在，在處理不確定性方面

and thus lowering our anxiety,

從而降低我們的焦慮。

there are two ways of coming at this:

有兩種方式來看待這個問題。

One, we want to be able to find certainty where we can.

其一，我們要在能找到確定性的地方。

I would encourage people to find a reputable media source,

我鼓勵大家找一個有信譽的媒體來源。

check that not constantly or nonstop,

檢查，而不是不停地或不停地。

because you will just fuel the anxiety

因為你只會助長焦慮

and it will just frankly be exhausting

而這將只是坦率地說是累人的。

and incredibly distressful.

並令人難以置信的苦惱。

So find your reputable news source and check it -

所以，找到你的信譽好的新聞來源，並檢查它--。

give yourself a number of times a day

犒勞自己

that you might check it,

你可能會檢查它。

and also playing out different scenarios,

而且還能玩出不同的場景。

thinking OK, if I want to feel a level of preparedness

思考OK，如果我想感受到一種準備的程度。

in this situation, what seems realistic, in terms,

在這種情況下，看似現實的東西，在。

of responsible preparation?

的負責任的準備？

Yes, do I want to go out and but some extra toilet paper

是的，我想出去多買點衛生紙嗎？

and non-perishables, or water, or whatever.

和非易腐品，或水，或其他什麼。

If that seems to serve you

如果這對你有用的話

and help lower you anxiety in the situation

並幫助降低你在這種情況下的焦慮。

then by all means do it.

那就去做吧

You know, another thing we can do to feel a sense of control

你知道，另一件事，我們可以做的感覺到控制

and find more certainty around this,

並圍繞此找到更多的確定性。

is, OK, are you washing your hands?

是，OK，你洗手了嗎？

Are you practicing social distancing?

你是否在練習社交疏導？

Are you doing what you can to support your immune system

您是否在盡力支持您的免疫系統？

in the event that you are exposed?

在你被曝光的情況下？

And that means getting enough sleep,

而這意味著要有足夠的睡眠。

making sure that you're nourishing your body.

確保你的身體得到滋養。

Then when it comes to coping with uncertainty

那麼在應對不確定性的時候呢？

and sitting with uncertainty,

並坐立不安。

self-care of course is super important.

當然，自我保健是超級重要的。

So what I mean by that is doing certain things

所以我的意思是，做某些事情的時候

that will help bring down the cortisol

這將有助於降低皮質醇。

and norepinephrine levels

和去甲腎上腺素水準

that are stirred up by anxiety, and that might be something

被焦慮攪亂的，這可能是一些

like exercise, meditation, yoga.

比如運動、冥想、瑜伽。

If normally you go to a gym or an exercise class

如果平時你去了健身房或運動班

or a yoga class,

或瑜伽課。

this might be a time if it feels more serving for you

這可能是一個時間，如果它覺得更適合你的服務。

to find an app and do something from home.

來找一個應用程序，在家做一些事情。

A certain degree of self-care is about distraction

一定程度的自理能力是為了分散注意力

and that's oftentimes what we label as coping.

而這往往是我們所標榜的應對方式。

But really we can't be having this conversation in our heads

但我們真的不能在腦海中進行這樣的對話。

and with others 24/7

並與他人24/7

because this is debilitating.

因為這是衰弱的。

Listen to some podcasts

聽一些播客

that are on a completely different topic

殊途同歸

or watch a show or something.

或者看個節目什麼的。

Try to do something that's engaging.

儘量做一些吸引人的事情。

Try to be present with people that you feel safe around.

儘量和你覺得安全的人在一起。

Most importantly too is still finding connection

最重要的還是找到聯繫

while we're practicing the social distancing.

當我們在練習社會疏導的時候。

So that might not look the same

所以，這可能看起來不一樣

as it would have a couple of months ago

如同幾個月前

but hey, this may be a time

但是，嘿，這可能是一個時間

to resurrect the phone conversation.

來恢復電話對話。

Given the severity of this, how are you helping clients

鑑於這種情況的嚴重性，你是如何幫助客戶的？

put some of this into perspective,

把一些事情看得很清楚。

and their anxiety around it in perspective?

以及他們對此的焦慮的看法？

Some degree of anxiety around this is helpful,

圍繞這個問題進行一定程度的焦慮是有幫助的。

so I really do want to encourage people

所以我真的想鼓勵大家

to not judge themselves for that anxiety

不要為這種焦慮而評判自己

and to allow room to examine that anxiety

並留有餘地來審視這種焦慮。

and see what it's telling you.

看看它在告訴你什麼。

It can be helpful for people to remember

它可以幫助人們記住

do what is within your control

量力而行

and also still be able to live their life

還能過自己的生活

to a certain extent. Just make some changes.

在一定程度上。只要做出一些改變。