这个新年，有些不一样。在辞旧迎新、合家团圆，盘点收获、展望未来的时候，因为关心新型冠状病毒感染肺炎的消息，我们猝不及防地多生出了一些情绪。新型冠状病毒来袭，做好身心自我防护显得尤为重要。在关注应对策略之余，请向您周围的家人朋友们多传递积极向上正能量，只有信心和科学才能帮助我们打好防疫战！

焦虑与免疫系统

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.

我们的免疫系统是身体用来保护你免受细菌和病毒侵害的防御机制。它非常强大-比大多数人意识到的要强大。每次你接触细菌或病毒时，你身体的免疫系统很快就会破坏它，因为它被训练成不惜一切代价阻止你生病。

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.

焦虑与免疫系统有着复杂的关系，不幸的是，一些证据表明，过多的焦虑实际上会大大削弱免疫系统。它会给你的身体带来压力，反过来释放一种叫做皮质醇的应激激素。皮质醇是身体的主要压力激素，有点像大自然的警报系统。焦虑不会导致疾病，但当与细菌接触时，削弱的免疫系统可能会降低其防御能力。

皮质醇如何削弱免疫系统

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).

皮质醇能削弱你的免疫系统是有原因的。在焦虑和恐慌的时期，皮质醇试图通过削弱一些可以增加炎症的抗体来减少炎症。它还开启了自然免疫（立即解决问题的能力），并将资源从特定的免疫中移开（预防你的身体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.

但皮质醇只能在短时间内发挥作用。当你经历长期的压力时，你的身体需要T细胞和白细胞，不幸的是，皮质醇继续抑制它们，因此随着时间的推移，你的免疫能力不断被降低。

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.

结果不仅仅是你可能会生病，你仍然需要接触细菌和细菌才可能导致这种结果的发生。主要的问题是，一旦你生病了，你的身体就会变得更难恢复。它需要这些细胞来攻击入侵者，当你的焦虑正在削弱你的免疫系统力量时，你的身体更难做到这一点。

对抗焦虑改善免疫系统

Fight Anxiety to Improve Immune System

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

实际上，有一些减少焦虑的策略也可以具有免疫系统增强能力，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.

众所周知，运动可以改善你的免疫系统健康，这是对抗焦虑的头号自然方法。科学有规律的运动会在大脑中释放化学物质，大大改善情绪， 并燃烧那些可能发展成焦虑的多余能量。

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.

健康饮食和多喝水并不能完全治愈焦虑症，但有大量证据表明，不健康饮食和脱水似乎会加剧焦虑。 因此，如果你想至少减轻一些焦虑症状的严重程度，在一天内吃得更健康，喝更多水，就能产生有益的效果对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.

按摩是一种已知的减轻焦虑的策略，似乎也有免疫系统的好处。目前还不清楚为什么按摩能增强免疫系统，但研究表明按摩似乎可以有效增强免疫系统。按摩可能是有价值的，因为它可以减轻焦虑，也可以减少疼痛和不适与肌肉紧张，帮助免疫系统茁壮成长。

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

治疗焦虑可能有助于提高你的免疫系统力量，这应该有助于对抗疾病和感染。

从某种意义上说，恐慌心理是人们进行自我保护的本能反应。但是，过度的恐慌反应，常常会导致比事件危害本身更为严重的消极后果。经验显示，在突发性公共事件中，许多损失可能不是事件本身造成的，而是由于人们的过度恐慌导致的。

应对与控制群体性恐慌心理的渠道有多种：首先，准确、及时、权威的信息披露，对降低恐慌情绪有重要作用；其次，社会心理学研究证明，掌握解决危机的策略有助于消除恐惧情绪；最后，专业的心理干预技术和措施，对于个体与群体恐慌心理的消除都是必要的。我们希望社交媒体和网友们能够承担起正确舆论导向责任，减少不必要的舆论恐慌。

来源：中国体育科学学会体能训练分会