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       這個新年，有些不一樣。在辭舊迎新、合家團圓，盤點收獲、展望未來的時候，因為關心新型冠狀病毒感染肺炎的消息，我們猝不及防地多生出了一些情緒。新型冠狀病毒來襲，做好身心自我防護顯得尤為重要。在關注應對策略之余，請向您周圍的家人朋友們多傳遞積極向上正能量，只有信心和科學才能幫助我們打好防疫戰！

焦慮與免疫系統

Anxiety and the Immune System

our immune system is the defense mechanism the body uses to keep you safe from bacteria and viruses. It's incredibly powerful - stronger than most people realize. Every time you ingest germs or bacteria, your body's immune system destroys it quickly, because it is trained to do whatever it takes to keep you from getting sick.

我們的免疫系統是身體用來保護你免受細菌和病毒侵害的防御機制。它非常強大-比大多數人意識到的要強大。每次你接觸細菌或病毒時，你身體的免疫系統很快就會破壞它，因為它被訓練成不惜一切代價阻止你生病。

Anxiety has a complicated relationship with the immune system, and unfortunately, there is some evidence that too much anxiety can actually weaken the immune system dramatically. It can put a stress on the body which in turn releases a stress hormone called cortisol. Cortisol is the body’s main stress hormone, and is somewhat like nature’s alarm system. Anxiety doesn't cause sickness but when there is contact with germs, the weakened immune system may struggle to fight them back.

焦慮與免疫系統有著復雜的關系，不幸的是，一些證據表明，過多的焦慮實際上會大大削弱免疫系統。它會給你的身體帶來壓力，反過來釋放一種叫做皮質醇的應激激素。皮質醇是身體的主要壓力激素，有點像大自然的警報系統。焦慮不會導致疾病，但當與細菌接觸時，削弱的免疫系統可能會降低其防御能力。

皮質醇如何削弱免疫系統

How Cortisol Weakens the Immune System

Cortisol weakens your immune system for a good reason. During periods of intense stress,cortisol attempts to reduce inflammation by weakening some of the antibodies that can increase inflammation. It also turns on natural immunity (the ability to fight off problems immediately) and moves resources away from specific immunities (the ability to prevent diseases your body knows how to control).

皮質醇能削弱你的免疫系統是有原因的。在焦慮和恐慌的時期，皮質醇試圖通過削弱一些可以增加炎癥的抗體來減少炎癥。它還開啟了自然免疫（立即解決問題的能力），并將資源從特定的免疫中移開（預防你的身體知道如何控制的疾病的能力）。

But cortisol is only helpful in short bursts. When you experience prolonged stress, your body needs those T-cells and white blood cells, and unfortunately, cortisol continues to suppress them, thus weakening your immune system over time.

但皮質醇只能在短時間內發揮作用。當你經歷長期的壓力時，你的身體需要T細胞和白細胞，不幸的是，皮質醇繼續抑制它們，因此隨著時間的推移，你的免疫能力不斷被降低。

The result isn't just that you may get ill. You still need to be in contact with germs and bacteria for this to occur. The main problem is that once you get sick, your body will have a harder time recovering. It needs these cells to attack intruders, and it is harder for your body to do that when your anxiety is squashing your immune system strength.

結果不僅僅是你可能會生病，你仍然需要接觸細菌和細菌才可能導致這種結果的發生。主要的問題是，一旦你生病了，你的身體就會變得更難恢復。它需要這些細胞來攻擊入侵者，當你的焦慮正在削弱你的免疫系統力量時，你的身體更難做到這一點。

對抗焦慮改善免疫系統

Fight Anxiety to Improve Immune System

There are actually some anxiety reduction strategies that can also have immune system boosting capabilities, such as:

實際上，有一些減少焦慮的策略也可以具有免疫系統增強能力，例如：

Exercise Exercise is known to improve your immune system health, and it is the number one natural way to fight anxiety. Regular exercise releases chemicals in the brain that drastically improve mood, and burns off excess energy which is known to occasionally develop into anxiety.

眾所周知，運動可以改善你的免疫系統健康，這是對抗焦慮的頭號自然方法。科學有規律的運動會在大腦中釋放化學物質，大大改善情緒， 并燃燒那些可能發展成焦慮的多余能量。

Healthy Eating and Hydration Healthy eating and drinking more water isn't exactly an anxiety cure, but there is a great deal of evidence that unhealthy eating and dehydration seem to make anxiety symptoms worse. Thus if you want to at least reduce some of the severity of your anxiety symptoms, eating healthier and drinking the amount of water you need in a day can have a beneficial effect, and are also very important for improving immunity.

健康飲食和多喝水并不能完全治愈焦慮癥，但有大量證據表明，不健康飲食和脫水似乎會加劇焦慮。 因此，如果你想至少減輕一些焦慮癥狀的嚴重程度，在一天內吃得更健康，喝更多水，就能產生有益的效果對于提高免疫力也非常重要。

Massage Massage is a known anxiety reduction strategy that also appears to have immune system benefits. It's not clear why massage boosts the immune system, but studies have shown that it appears to be effective. It is  possible that massage is valuable because of its anxiety reduction benefits, but there is likely also some value to reducing pain and discomfort associated with muscle tension in a way that helps the immune system thrive.

按摩是一種已知的減輕焦慮的策略，似乎也有免疫系統的好處。目前還不清楚為什么按摩能增強免疫系統，但研究表明按摩似乎可以有效增強免疫系統。按摩可能是有價值的，因為它可以減輕焦慮，也可以減少疼痛和不適與肌肉緊張，幫助免疫系統茁壯成長。

Treating anxiety may help improve your immune system strength, which should help fight off illness and infections.

治療焦慮可能有助于提高你的免疫系統力量，這應該有助于對抗疾病和感染。

從某種意義上說，恐慌心理是人們進行自我保護的本能反應。但是，過度的恐慌反應，常常會導致比事件危害本身更為嚴重的消極后果。經驗顯示，在突發性公共事件中，許多損失可能不是事件本身造成的，而是由于人們的過度恐慌導致的。

應對與控制群體性恐慌心理的渠道有多種：首先，準確、及時、權威的信息披露，對降低恐慌情緒有重要作用；其次，社會心理學研究證明，掌握解決危機的策略有助于消除恐懼情緒；最后，專業的心理干預技術和措施，對于個體與群體恐慌心理的消除都是必要的。我們希望社交媒體和網友們能夠承擔起正確輿論導向責任，減少不必要的輿論恐慌。

來源：中國體育科學學會體能訓練分會