From VOA Learning English, this is the Health & Lifestyle Report.
这里是VOA慢速英语健康生活报道。

Several governments around the world have requested or ordered their citizens to quarantine themselves: to stay at home to avoid contact with others.
全球多国政府要求或命令本国公民进行自我隔离：呆在家里避免与他人接触。

Quarantines help slow the spread of diseases like COVID-19. It first appeared in China in late December and quickly became a worldwide health emergency.
隔离有助于减缓新冠肺炎等疾病的传播。

Quarantines, however, can cause health problems themselves. People are at greater risk of anxiety and depression as a result of the isolation caused by quarantines.
然而，隔离本身也会导致健康问题。隔离造成的孤立状态使人们面临更大的焦虑和抑郁风险。

So, health experts around the world are offering advice to help deal with the undesirable effects of quarantines on mental health.
因此，世界各地的健康专家提出了建议，帮助应对隔离对心理健康造成的不良影响。

Judie Shape, 81, tested positive for coronavirus. She reads from her bed at the Life Care Center of Kirkland. This nursing home in Seattle, Washington is the center of one of the biggest coronavirus outbreaks in the U.S., March, 2020.

Psychologist Claudia W. Allen is among them. She directs the behavioral science department at the University of Virginia School of Medicine. She leads the Family Stress Clinic there as well.
心理学家克劳迪娅·W·艾伦就是其中之一。她是弗吉尼亚大学医学院行为科学系主任。她也是该地家庭压力诊所的负责人。

Keep your usual routine
保持日常作息

Allen says continuing with normal routines as much as possible will help you stay healthy during quarantines. For example, she says people should continue to wake up and get dressed at their usual time. She says with some people staying in pajamasall day could lead to feelings of being unproductive or without purpose.
艾伦表示，尽量保持正常作息将有助于你在隔离期间保持健康。她说，比如，人们应该继续按往常时间起床穿衣。她说，有些人一整天都穿着睡衣，这可能会令人们感觉缺乏效率或没有目标。

Make a plan
制定计划

She also advises people to make plans. Write a list of activities and times for carrying them out. These activities might include cleaning your home, paying bills, making calls and preparing meals. Health experts also suggest eating your meals at your usual times.
她还建议人们制定计划。列出一份活动清单，并标明执行时间。这些活动可能包括打扫房屋、支付账单、打电话和准备饭菜。健康专家还建议按往常时间用餐。

Don’t forget “self-care” activities
不要忘记“自理”活动

Allen says everyone should include “self-care” activities during quarantine, such as exercise, reading or playing musical instruments. Getting exercise is important. Even if you must stay indoors, make sure to move your body. Maybe seek some online exercise classes.
艾伦表示，每个人在隔离期间都应进行“自理”活动，比如锻炼、阅读或演奏乐器。锻炼非常重要。即使你必须呆在室内，也要确保活动身体。也许可以找一些在线健身课程。

Keeping a list will help you balance the things you have to do and the things you want to do. Allen also suggests using a quarantine to develop a new skill or to learn about something.
列清单可以帮助你平衡必须做的事情和想要做的事情。艾伦还建议利用隔离期来发展新技能或学习某些东西。

Go outside
外出

Like most health experts, Allen also advises people to make sure to spend time outdoors. Being in nature can help to ease boredom and other tensions of quarantine.
和大多数健康专家一样，艾伦也建议人们一定要在户外度过一些时间。身处大自然有助于缓解隔离期间的烦闷和其他压力。

So, take a walk. Work in the yard if you have one. Start a garden. Explore some woods or wild areas. Get sunshine on your face. Wash your car or bicycle.
所以，去散步吧。如果有院子，就在院子里散散步。开辟一个花园。探索森林或野生地区。让阳光照射到脸上。清洗汽车或自行车。

Use social media wisely
明智地使用社交媒体

Social media does connect us. But too much of it might cause harm.
社交媒体确实把我们联系起来。但过度使用可能会造成伤害。

Psychologist Claudia Allen says some studies show that social media can make some people feel left out or “less than.” She suggests using it wisely. One way is to meet with friends, family, neighbors and others over video messaging services.
心理学家克劳迪娅·艾伦表示，一些研究表明，社交媒体可以让一些人感到被冷落或不如别人。她建议明智地使用社交媒体。一种方法是通过视频信息服务与朋友、家人、邻居和其他人见面。

Find ways to help
想方法帮忙

Allen says helping others is another way to lift your spirit during quarantine. This could be as simple as calling someone who is alone or greeting a neighbor from your window.
艾伦说，帮助他人是在隔离期间振作精神的另一种方法。这可以很简单，比如打电话给孤独的人或在窗口问候邻居。

You could also provide a service online. For example, if you are a teacher, you could offer online homework help to friends who must now home-school their children.
你可以提供在线服务。比如，如果你是名教师，你可以为现在必须在家教育孩子的朋友提供在线家庭作业帮助。

And, keep a check on your own feelings. If you are experiencing difficulty from the effects of quarantine, contact a health care provider, a community organization or an emergency hotline number.
同时，要注意自已的感受。如果你因隔离的影响而遇到困难，请联系医疗保健提供者、社区组织或紧急热线电话。

And that’s the Health & Lifestyle report.
以上是健康生活报道。

I’m Mario Ritter, Jr.
我是小马里奥·里特尔。

Words in This Story

anxiety – n. fear or nervousness about what might happen​

isolation – n. the state of being in a place or situation that is separate from others :the condition of being isolated

psychologist – n. a person who specializes in the study of mind and behavior or in the treatment of mental, emotional, and behavioral disorders

routine – n. a regular way of doing things in a particular order

pajamas – n. a loose usually two-piece lightweight suit designed especially for sleeping or lounging

boredom – n. the state of being weary and restless through lack of interest

yard – n. the grounds immediately surrounding a house that are usually covered with grass

cope – v. to deal with and attempt to overcome problems and difficulties —often used with with

hotline – n. a direct telephone line in constant operational readiness so as to facilitate immediate communication​