各位外籍老师和留学生:
2020年中国新年，新型冠状病毒感染的肺炎疫情爆发。目前全中国范围的防控工作正在中国政府的领导下有序开展。
面对疫情，我们需要在做好疾病防护的同时，照顾好自己的心理健康。成都大学为大家提供以下心理支持手册，希望能够给您关于心理防护的全面解答。
面对疫情，如何做好身心防护？
1、关照身体
远离传染源、切断传播途径（如，洗手、戴口罩、减少出行等）、提高自我免疫力（如规律作息，包括适度运动、充足睡眠、控制饮食等）。
2、关照心理
（1）减少关注频率，减少因信息过载引发的心理负担。
（2）充分利用假期时间做规划，并执行它。
（3）用积极自我对话、运动、正向思维等方式处理负向情绪
身处疫情区或被隔离，如何调适自己？
1.给自己做一份规律的作息时间表，有工作时段、休息时段、娱乐时段、运动时段、进餐时段等等，每日照做。
2.有空的时候跟同学、老师、朋友多联系联系，跟他们讲讲了解你的情况。
3.我们可以在保证安全的情况下，成为一个助人者，找到帮助他人的办法，也让自己体会到自身的能力与力量。
如果亲朋好友被隔离，我该做些什么？
1、共情：在电话里倾听他们的负面情绪与感受，鼓励他们，让他们体验到被陪伴、被支持、被理解。
2、分享：可以讲讲自己最近的心情，目的是与他们建立情感连接，而非自己一直埋怨。
3、提供资源：在保证自己安全的前提下，为他们提供食品、衣物等基本生理需求，以及书单、音乐list或电影等资源，让他们能够充实精神需求。
如果自己或家人出现疑似“新型病毒肺炎”症状，该怎么做？
1、若体温＜38°可先进行自我隔离、观察。
2、若体温≥38°，并持续1-2天没有退烧，请务必戴口罩，做好防护，立即就近求医，注意不要搭乘大众运输工具。
3、及时联系院系老师报备情况。
4、在做上面这几件事的过程中，自我情绪管理相当重要，切记保持冷静。
如果自己/家人/周边的人接触过“新型病毒肺炎”患者，该怎么做？
1、如果自己接触过，需要先进行自我隔离、观察。
2、如果家人或周边的人接触过，可以提醒他们，保持个人和家庭卫生，戴口罩，以及认真洗手和消毒。
3、及时联系院系老师报备情况。
专业帮助
如果你或身边的人有任何心理或举止异常，并持续超过2周以上，请尽快就医或寻找专业心理咨询师求助。
面对现在的疫情，我们能做的是照顾自己，关心身边人，认真做好防护，团结一致，保持对前景的期盼。最后，成都大学祝全体外籍师生在这个难忘的新春里平安健康，幸福如意！我们坚信，有你们的支持和帮助，我们一定能打赢这场疫情防控攻坚战！
成都大学
2020年1月28日
Dear foreign teachers and students,
The Chinese New Year of 2020 saw an outbreak of pneumonia caused by the new coronavirus. At present, the prevention and control work across China is being carried out in an orderly manner under the leadership of the Chinese government.
Facing the epidemic, we need to take good care of our mental health while protecting us from the disease. Chengdu University provides you with the following psychological support manual, hoping to give you a comprehensive answer on psychological protection.
In the face of the epidemic, how to conduct our physical and mental protection?
1. Take care of our physical health
Keep away from the source of infection, cut off the transmission route (such as washing hands, wearing masks, reducing travel, etc.), improve self-immunity (such as regular work and rest, including moderate exercise, adequate sleep, diet control, etc.).
2. Take care of our mental health
(1) Reduce the frequency of attention on the epidemic, and reduce the psychological burden caused by too much information.
(2) Make the most of our vacation time to plan and do it accordingly.
(3) Use positive self-talk, exercise and positive thinking to deal with negative emotions.
How to adjust ourselves in case of being in an epidemic area or being quarantined?
1. Make a regular daily schedule of work hours, including rest periods, entertainment periods, sports periods, taking meals, and so on.
2. Get in touch with our classmates, teachers and friends when we are free, telling them about our current situation.
3. We can become a helper, find ways to help others, and realize our own ability and strength in a way that ensures our safety.
What should I do if my family or friends are quarantined?
1. Empathy: listen to their negative emotions or feelings over the phone, encourage them, and make them feel being companioned, supported, and understood.
2. Share: talk about our recent feelings in order to connect emotionally with them, rather than complain about ourselves.
3. Provide resources: On the premise of ensuring our own safety, provide them with basic physical needs such as food and clothing, as well as resources such as book lists, music lists or movies to enrich their spiritual needs.
What should I do if my family member or I have symptoms that appear to be "new coronavirus pneumonia"?
1. If the body temperature is less than 38° C, self-isolation and observation may be conducted first.
2. If the body temperature is over 38°C and the fever persists for 1-2 days, please be sure to wear a mask, protect ourselves, seek immediate medical advice and avoid taking public transport.
3. Timely contact our teachers to report the situation.
4. In the process of doing these things, self-management is important, remember to stay calm.
What should be done if I/my family/those around me have been exposed to those who are infected "new coronavirus pneumonia"?
1. If we have been exposed to the infected, we need to conduct self-isolation and observation.
2. If our family members or people around us have been in contact with the infected, ask them to maintain personal and family hygiene, wear masks, and wash hands carefully and conduct serious disinfection.
3. Timely contact teachers to report the situation.
Professional help
If we or someone around us has any mental or behavioral problems that last for more than 2 weeks, please see a doctor or find a professional psychologist for help as soon as possible.
In the face of the current epidemic, what we can do is to take care of ourselves, care about the people around us, protect ourselves seriously, unite as one, and believe the situation will be improved soon. Chengdu University wishes all the foreign teachers and students safe, healthy and happy in this unforgettable New Year! We firmly believe that with your support and help, we will be able to win the battle of epidemic prevention and control!
Chengdu University
January 28, 2020
