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Tips for Mental Health Care during Lockdown

疫情期间在家的心理疏导

1. Set Boundaries about Space 设立空间界限

 学生：建议学生的学习区与休息区分开。尽量不要同时使用同一个房间，这样容易分
心，且长期在同一个空间做不同的事情容易产生压抑、无聊感。学生的学习区可以在
客厅、饭厅，休息区可以在自己的卧室。

 Students: It might be better that you can separate your study area from your bedroom. If you
mix your space, like study/sleep/relax in the same space at all time, yo might get bored or
feel hard to focus when you need to. So maybe students can study in the living or dining
room and get relaxed in the bedroom.
 家长：建议家长，当学生在学习区的时候可以适度交流，关于学习、严肃内容。但当
学生在休息区时，尽可能给他们空间，如果需要谈话，尽可能谈一些轻松的话题。将
谈话内容，也根据空间界限，进行一些区别。

 Parents: I highly recommend parents to have conversations with students at home with some
boundaries. For example, when they study in the living room, you might have some topics to
talk, such as grade or academic preparation. However, when they relax in their bedrooms,
try not talk about something serious. Instead, you can ask them something fun or something
new they have learned today.
健康的情绪，首先需要清晰的界限，这包括场域带去的感受，以及不同环境下的内容。

Health emotions stem from a clear boundary, which also depends on the area or environment
boundary in your home.

2. Limit Digital Time 限制电子产品时间

 学生：除上课时间外，建议学生设立 3 个使用手机的时间段，一直不停耍手机，容易
产生焦虑感、空虚感。

 Students: I recommend students to set up three time of periods to use cellphones. If students
use phones all the time at home, it is easily to get anxious, bored or distracted.
 家长：建议家长和学生约定好使用电子产品的时间后，尽量不要干预他们期间所看信
息的内容。但如果发现他们使用过长，可以直接要求他们把手机放在盒子里，到时候

School Counselor: Xi Yang / 学生心理咨询师: 杨熙

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去取。但不过度唠叨这件事。同时家长也可以主动限制自己使用电话等电子产品的时
间，以此给学生树立榜样。

 Parents：For some students, parents to ask them to put their cellphones in the box when
they take class or have snap time, rather than having phones all the time at home. Also, I
recommend parents to do this together with them by setting an example.

3. Avoid thinking too much about “what if there is no lockdown or COVID-19”. Instead,
try to think “Now, I still can ... at least”

避免过度设想“如果没有发生疫情或者封控会怎么样”，而是尽可能去想“现在，至少我还
可以做些什么”，建立正面思考方式。

 学生：建议学生，尽可能聚焦当下，比如在网课中能够学到的信息，在家空余时间里
可以做的事情，或者做更多的准确。而不是聚焦在疫情和封控没有发生这个处境里，
这样容易变得失望和负面。

 Students: It is recommended that students to think what you can focus now and how you will
do it, instead of thinking “what if this lockdown/COVID-19 not happens”. Otherwise, you
may easily get disappointed or complain a lot, which is not helpful for your emotions.
 家长：建议家长尽量不要过度思考“如果孩子能够在学校就好了”这样的想法，因为现
实如此，思考太多容易产生不满、焦虑、抱怨的情绪，不利于和学生的亲子关系。同
时可以换一个维度思考，比如这次封控在家的时间，或许是新的机会让您重新了解您
的孩子，以及也或许是改善您和孩子亲子关系的机会。

 Parents: I also recommend parents to purposefully avoid thinking “what if my kids are at
school, and that would be so much better!”. This thinking style may lead to your negative
attitudes towards students and they can feel it, which is not helpful to build up positive
relationships with them. Instead, try to think this lockdown might be a good time for your to
get to know more about your kids and good chance to improve your relationships.

4. Limit the exposure to news each day 限制每天刷新闻的信息

太多的信息容易产生焦虑，特别防疫和封控信息，容易带去过度的不满情绪。建议学生和
家长，刻意限制每天看类似新闻的时间，每次控制在 15 分钟以内，每天不好过 1 个小时。

Too much exposure to news, such as how many COVID cases rising up each day, can lead to a
high level of anxiety and frustration. So please be aware of your time spending on news. It is
recommended that 15 minutes for each time and no more than 1 hour each day.

School Counselor: Xi Yang / 学生心理咨询师: 杨熙

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5. Make music playlist when you relax

建议学生和家长的休息时间，可以播放一些轻音乐、乐器背景音乐等，来放松身心健康。
适度的音乐可以缓和焦虑的情绪。

I highly recommend that both parents and students can play some light or instrumental music
when you both relax. Good music can ease our emotions, such as anxiety.

6. Please let us know if you need help 有需要帮助的时候及时联系我们

School Counselor: Xi Yang / 学生心理咨询师: 杨熙