Page 7 - 如何在疫情中保持心理健康

生命教育电子书

Ways to cope with stress

during the pandemic

如何应对在疫情时的压力

In general; 一般的应对方法

- Structured plan for each day with clear boundaries between your working and private
life 规划每一天，并分清楚工作和私人生活的界限。

- Divide your day into small activities and make sure you build in time to do things you
enjoy 分划一天里的有小小活动，并花时间做自己喜欢做的事。

- Set a daily routine for work : take regular breaks, leave your desk for lunch, and have a
fixed time to turn off.按照时间规律上班，时刻有小休，远离工作台进食，和按时下班。

- Get enough sleep and regularly eat healthy meals. 确保充足的睡眠和时常摄取健康的饮
食。

Physical Activities 身体运动

❖ The World Health Organisation (WHO) recommends 150 minutes of moderate-intensity or
75 minutes of vigorous-intensity physical activity per week 世界卫生组织建议每星期 150分
钟的中度活跃运动或75分钟的激烈运动

❖ That’s as little as 15 minutes a day! 那是相等于一天十五分钟!

❖ Fitness tips to exercise at home: 在家运动的小贴士

• Take short active breaks throughout the day. 腾出每日短短的休息时间

• Follow an online exercise class 参与网上运动班

• Walk: Even at home, walking around will help you to remain active.就算在家也多走动

• Stand up: Standing up every 30 minutes to reduce your sedentary time.
每坐半小时就站起来动一动

• Relax: Meditation and breathing exercises can help you to better cope with stress. 打坐
和深呼吸运动能助你减压。