首页分享五月心理健康月 | May Mental Health Awareness Month

五月心理健康月 | May Mental Health Awareness Month

来源：萌宠菠菠乐园时间：2024-09-18 21:05

消除对心理健康的污名化

On May 18th, the official school reopening day, we see many faculty and teachers wearing their green ribbons, a symbol of mental health awareness. Our whole community is making an effort to break the stigma and make Qibao Dwight a stigma-free zone, where we accept each other for who we are with open arms and support each other through thick and thin!

在5月18号，学校正式复学的第一天，我们看到很多老师和同学都将象征着心理健康意识的绿丝带戴在胸前。我们整个学校都在努力消除有关心理的污名，并让七德校园成为一个无污名无偏见的空间，在这个空间里我们彼此能张开双臂接纳对方，并能互相支持、同舟共济！

For this Mental Health Awareness Month, we organized daily activities and resources for students and faculty to use before or after class to promote mental health and build community.

在这个心理健康月，我们每天都组织提供给学生和老师一些活动和资源，来推动心理健康，构建一个更团结的七德大家庭。

On “Mindful Monday”, pay close attention to your thoughts, feelings, and sensations as they’re happening. Being present in the moment takes practice. When your thoughts drift away from being “present”, just notice it and gently bring your attention back without criticizing yourself. Research has found that regular practice of mindfulness, even for short periods, can provide a variety of health benefits, such as improving your focus, decreasing anxiety, reducing depression and boosting your immune system.

在“ 正念星期一”，你可以留意自己的想法、情绪和身体的感受。专注当下的每时每刻可以通过慢慢练习来做到。当你的想法飘走，你只需要留意到它然后再把自己的注意力慢慢地带回到此时此刻。在这个过程中，你不需要去苛责自己。研究发现经常进行正念练习，哪怕是短短的几分钟，都可以为健康带来很多益处，比如，它能让我们注意力更加集中，减轻焦虑，减缓沮丧情绪以及增强我们的免疫力。

Muscle tension occurs when a person has any sort of emotional or physical stress. We all experience various degrees of muscle tension and may feel that tension in different areas of our body. On “Tension-free Tuesday”, try a progressive muscle relaxation practice (PMR). It is one of the easiest and most effective relaxation techniques that has been proven to relax your mind, relieve stress, and reduce symptoms of certain types of muscle tension. PMR is based upon the simple practice of tensing and tightening of one muscle group at a time, which allows tension to flow away from you as each muscle group relaxes.

肌肉紧张会在我们体验情绪压力和身体压力的时候发生。我们都会在不同肌肉群以及在不同程度上体验肌肉紧张。在“ 无紧绷星期二”，尝试渐进式的肌肉放松练习。渐进式的肌肉放松是一种最容易也最有效的放松方法之一。它可以有效地放松大脑、减轻压力以及缓解不同的肌肉紧张。它主要是通过对不同的肌肉群进行短暂的紧绷和有意识的放松。这种方式可以让压力在不同的肌肉群得到放松之时渐渐消失。

Self-care is a multidimensional, multifaceted process of purposeful engagement in strategies that promote healthy functioning and enhance well-being. It is vital for building resilience toward different stressors in life. On “Wellness Wednesday”, do something for yourself! There are different dimensions of self-care, such as, physical, social, mental, emotional, and spiritual self-care. Research shows wider ranging benefits of self-care, which include, better productivity, improved resistance to disease, better physical health, enhanced esteem, as well as increased self-knowledge. Many of us may complain about not having time for self-care but the good news is many self-care practices don’t require a lot of planning. The trick is to find what you genuinely enjoy and what fits with your life and values.

自我关照是从多维度、多层面有意识地参与可以促进身心健康的活动。它是对我们面对生活的种种压力时建立弹性和适应力有着极为重要的作用。在“ 自我关照星期三”，为自己做一件自己喜欢的事。自我关照是多维度的，它包括身体、社交、心理，情绪以及精神的自我关照。研究发现自我关照有着广泛的作用，其中包括，让我们更高效，提高我们的自尊，以及增加我们对自我的了解。很多人都可能会抱怨自己没有时间来进行自我关照但好消息是很多自我关照的方式都不需要很多时间，问题的关键是需要大家发现自己真正感兴趣的事以及符合自己生活和价值观的事。

On “Thoughtful Thursday”, do one of a kind and thoughtful things for someone else. Kindness is not only one of our QD Seven Virtues, but also an important human strength that can have a lasting impact on our wellbeing. Research shows kindness strengthens immune system, improves cognitive performance, increases energy, lowers heart rate and we are more likely to live a longer and more satisfied life.

在“ 关心他人星期四”，为他人做一件善意且贴心的事。善良不仅是七“德”之一，它也是一种人性的力量，对我们个人的身心健康有深远影响。研究表明善良可以增强我们的免疫力，提高我们的认知能力，让我们精力更充沛，降低心率，而且可以让我们更长寿，生活满意度更高。

Many of us already know that exercise is good for our physical body, but it also has many mental health benefits. On “Fitness Friday”, create and carry out a fitness routine. Exercise is not just about aerobic capacity and muscle size. Many people exercise regularly because it gives them an enormous sense of well-being. Research has found exercise can have a profoundly positive impact on depression, anxiety and more. It promotes changes in our brain, which may include, neural growth, reduced inflammation, releases endorphins that energize our spirits. As a result, we may have shaper memory and thinking, higher self-esteem, better sleep, more energy, and stronger resilience. You don’t have to be a fitness fanatic to reap the benefits. In fact, modest amounts of exercise can make a difference.

我们或许都已经知道体能锻炼对我们的身体有很多好处，其实它对我们的心理健康也大有裨益。在“ 体能训练星期五”，做一个体能训练计划并执行下去。体能训练并不只是增强我们的有氧运动能力和肌肉尺寸，实际上很多人进行常规的体能训练是因为它能给他们很强的安适幸福感。研究发现，体能训练可以对抑郁、焦虑等情绪有非常积极的效果，它还可以促进我们大脑的改变，这包括，促进神经生长，抗敏抗炎，释放可以让人产生轻松愉快心情的内啡肽。这些能增强我们的记忆力和理解力、提高我们的自尊、有更好的睡眠、精力更充沛以及更强的韧性。你不一定需要成为健身达人，适量的运动就可以有很大的作用。

Our Physical Health teachers, Mr. Marco Legorreta and Ms. Wang Rui also generously offered a meditation session and a yoga session for faculty to help them destress and recenter. we want to say thank you to all the teachers who have acted quickly and efficiently to move academic classes online and at the same time provide organization and structure, care and understanding.

我们的两位体育健康老师，王老师Mr. Marco Legorretta老师也给教职员工们提供了一场瑜伽课和一场冥想课来帮助大家身心解压、整合能量。我们想对所有老师说一声感谢！感谢大家迅速且有效地将学术课程从线下转到线下的同时给学生们提供了有组织和规律的学习，以及关心和理解。

王睿

Marco Legorretta

May is Mental Health Awareness Month. May will pass but mental health awareness should not stop here. As everyone work together to break the stigma associated with mental health, we can learn to educate ourselves, family and friends about be aware of the importance of how we talk about mental health all year around.

5月是心理健康月。5月会过去，但心理健康意识却不应止步于5月。在我们每个人努力消除心理健康相关污名的同时，还可以自己去学习心理方面的知识，帮助我们身边的亲友理解有关心理的信息，并且在一年之中的每一天都注意自己用什么样的语言来谈论心理。

文稿：方露老师

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