一.What is mental health or emotional health? 心理健康或情绪健康是什么? Mental or emotional health refers to your overall psychological well-being.It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.精神或情绪健康是指你的整体心理健康。它包括你自己对自己的感觉,你的人际关系的质量,管理你的感受和你的能力和处理困难。
Good mental health isn\'t just the absence of mental health problems.Being mentally or emotionally healthy is much more than being free of depreion, anxiety, or other psychological iues.Rather than the absence of mental illne, mental and emotional health refers to the presence of positive characteristics.Similarly, not feeling bad is not the same as feeling good.While some people may not have negative feelings, they still need to do things that make them feel positive in order to achieve mental and emotional health.良好的心理健康不仅缺乏心理健康问题。精神或情感健康更不是免费的抑郁,焦虑,或其他心理问题。而不是没有精神疾病,精神和情感上的健康是指积极特征的存在。同样,不坏不一样感觉好感觉。虽然有些人可能没有负面情绪,他们仍然需要做的事情让他们觉得积极的为了达到心理和情感上的健康。
People who are mentally and emotionally healthy have: 人们精神和情感健康的有: A sense of contentment.满足的感觉。
A zest for living and the ability to laugh and have fun.对生活的热情和能力欢笑和乐趣。
The ability to deal with stre and bounce back from adversity.应对压力的能力,从逆境中恢复过来。
A sense of meaning and purpose, in both their activities and their relationships.意义和目的,在他们的活动和他们的关系。
The flexibility to learn new things and adapt to change.学习新事物的灵活性和适应变化。
A balance between work and play, rest and activity, etc.工作和娱乐之间的平衡,休息和活动等。
The ability to build and maintain fulfilling relationships.建立和维护实现关系的能力。
Self-confidence and high self-esteem.自信和自尊心强。 These positive characteristics of mental and emotional health allow you to participate in life to the fullest extent poible through productive, meaningful activities and strong relationships.These positive characteristics also help you cope when faced with life\'s challenges and strees.这些积极的精神和情绪健康的特点让你参与的生活尽可能最大程度地通过富有成效的、有意义的活动和牢固的关系。这些积极的特点也帮助你应付面对生活的挑战和压力。
二.The role of resilience in mental and emotional health
弹性的作用在心理和情感上的健康
Being emotionally and mentally healthy doesn’t mean never going through bad times or experiencing emotional problems.We all go through disappointments, lo, and change.And while these are normal parts of life, they can still cause sadne, anxiety, and stre.在情感上的和心理上的健康并不意味着永远不会通过逆境或经历情感问题。我们都会经历失望、损失和变化。虽然这些都是正常的生活,他们仍然可以导致悲伤、焦虑和压力。
The difference is that people with good emotional health have an ability to bounce back from adversity, trauma, and stre.This ability is called resilience.People who are emotionally and mentally healthy have the tools for coping with difficult situations and maintaining a positive outlook.They remain focused, flexible, and creative in bad times as well as good.所不同的是,情绪健康良好的人有能力从逆境中恢复,创伤,和压力。这种能力称为韧性。人情感上的和心理上的健康的应对困难情况的工具和保持一个积极的前景。他们保持专注、灵活和创造性在糟糕的时期以及良好。
One of the key factors in resilience is the ability to balance stre and your emotions.The capacity to recognize your emotions and expre them appropriately helps you avoid getting stuck in depreion, anxiety, or other negative mood states.Another key factor is having a strong support network.Having trusted people you can turn to for encouragement and support will boost your resilience in tough times.韧性的关键因素之一是平衡压力和情绪的能力。能力识别自己的情绪和表达它们适当地帮助你避免陷入抑郁,焦虑,或其他负面情绪状态。另一个关键因素是有一个强有力的支持网络。有信任的人你可以转向鼓励和支持将提高你的韧性在困难时期。
三Physical health is connected to mental and emotional
health
身体健康与心理和情绪健康
Taking care of your body is a powerful first step towards mental and emotional health.The mind and the body are linked.When you improve your physical health, you’ll automatically experience greater mental and emotional well-being.For example, exercise not only strengthens our heart and lungs, but also releases endorphins, powerful chemicals that energize us and lift our mood.照顾你的身体是一种强大的精神和情绪健康的第一步。思想和身体有关。当你改善你的身体健康,你会自动经历更大的精神和情绪健康。例如,运动不仅增强我们的心脏和肺,而且释放内啡肽,强大的化学物质激励我们,让我们的心情。 The activities you engage in and the daily choices you make affect the way you feel physically and emotionally.你从事的活动,每天的选择影响你身体和情绪上的方式。
Get enough rest.To have good mental and emotional health, it’s important to take care of your body.That includes getting enough sleep.Most people need seven to eight hours of sleep each night in order to function optimally.得到足够的休息。有良好的心理和情感上的健康,重要的是要照顾你的身体。包括充足的睡眠。大多数人每晚需要7到8小时的睡眠,以功能优化。
Learn about good nutrition and practice it.The subject of nutrition is complicated and not always easy to put into practice.But the more you learn about what you eat and how it affects your energy and mood, the better you can feel.学习良好的营养和实践它。的营养是复杂和不容易付诸实现。但是你越了解你吃的东西和它如何影响你的能量和情绪,你可以感觉越好。
Exercise to relieve stre and lift your mood.Exercise is a powerful antidote to stre, anxiety, and depreion.Look for small ways to add activity to your day, like taking the stairs instead of the elevator or going on a short walk.To get the most mental health benefits, aim for 30 minutes or more of exercise per day.锻炼来缓解压力和提升你的情绪。运动是一种强大的解毒剂压力、焦虑和抑郁。寻找小的方式将活动添加到你的一天,像爬楼梯而不是电梯或走一小段路。获得最大的心理健康的好处,目标每天30分钟或者更长时间的练习。
Get a dose of sunlight every day.Sunlight lifts your mood, so try to get at least 10 to 15 minutes of sun per day.This can be done while exercising, gardening, or socializing.得到一个剂量每天的阳光。阳光提升你的情绪,所以尽量让每天至少10到15分钟的阳光。这样做可以锻炼,园艺,或社交活动。
Limit alcohol and avoid cigarettes and other drugs.These are stimulants that may unnaturally make you feel good in the short term, but have long-term negative consequences for mood and emotional health.限制酒精和避免香烟和其他药物。这些兴奋剂在短期内可能会故意地让你感觉很好,但对情绪和情感的健康产生长期的负面影响。
四Improve mental and emotional health by taking care
of yourself
改善精神和情感上的健康,照顾好自己
In order to maintain and strengthen your mental and emotional health, it’s important to pay attention to your own needs and feelings.Don’t let stre and negative emotions build up.Try to maintain a balance between your daily responsibilities and the things you enjoy.If you take care of yourself, you’ll be better prepared to deal with challenges if and when they arise.为了保持和加强你的精神和情绪健康,重要的是要注意你自己的需求和感受。不要让压力和消极情绪。尽量保持平衡你的日常职责和你喜欢的东西。如果你照顾好自己,你将更好地准备应对挑战如果他们出现。
Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good.In addition to physical exercise, endorphins are also naturally released when we: 照顾自己包括追求活动,自然释放内啡肽和感觉良好。除了锻炼身体外,内啡肽也自然地当我们发布: Do things that positively impact others.Being useful to others and being valued for what you do can help build self-esteem.做事情积极影响他人。是对他人有用和有价值的对你做什么可以帮助建立自尊。
Practice self-discipline.Self-control naturally leads to a sense of hopefulne and can help you overcome despair, helplene, and other negative thoughts.实践自律。自控能力自然会导致一种抱有希望,可以帮助你克服绝望,无助,和其他消极的想法。
Learn or discover new things.Think of it as “intellectual candy.” Try taking an adult education cla, join a book club, visit a museum, learn a new language, or simply travel somewhere new.学习或发现新事物。认为它是“知识糖果。“试着以一个成人教育类,加入一个读书俱乐部,参观一个博物馆,学习一门新的语言,或只是新的地方旅行。
Enjoy the beauty of nature or art.Studies show that simply walking through a garden can lower blood preure and reduce stre.The same goes for strolling through a park or an art gallery, hiking, admiring architecture, or sitting on a beach.享受大自然的美或艺术。研究表明,简单地穿过花园可以降低血压,减少压力。也是一样漫步在公园或一个艺术画廊,徒步旅行,欣赏建筑,或坐在海滩上。
Manage your stre levels.Stre takes a heavy toll on mental and emotional health, so it’s important to keep it under control.While not all streors can be avoided, stre management strategies can help you bring things back into balance.管理你的压力水平。压力造成严重的精神和情绪健康,所以重要的是要保持在控制之下。虽然不是所有的压力都可以避免,压力管理策略可以帮助你把事情回到平衡。
Limit unhealthy mental habits like worrying.Try to avoid becoming absorbed by repetitive mental habits—negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depreion.限制等不健康的心理习惯令人担忧。尽量避免成为被重复吸收精神habits-negative思考自己和世界,吸收时间,消耗你的精力,并引发的感觉焦虑、恐惧、抑郁。
