[ti:Self-Care During the Pandemic] [by:www.51voa.com] [00:00.00]更多听力请访问51VOA.COM [00:00.04]From VOA Learning English, this is the Health & Lifestyle report. [00:06.44]Before the pandemic, self-care -- caring for ourselves [00:11.72]-- may have not been a priority for many people. [00:16.48]But now, nine months into a worldwide pandemic, [00:20.48]taking care of our physical and mental health [00:24.40]is even more important than usual. [00:28.68]There is no exact way to practice self-care. [00:33.60]It includes many areas and may look different from person to person. [00:40.28]For some people, self-care may be simply slowing down. [00:46.28]It can also mean controlling parts of your life that you can control. [00:52.28]This is important when the world around you feels out of control. [00:58.52]Slowing down has worked for Tonya Speaks. [01:02.92]She is a 43-year-old fashion expert from Fort Mills, South Carolina. [01:10.60]Before the pandemic, she was often running to and from business meetings. [01:16.92]And she did not make time for exercise. [01:21.40]Now, the mother of two exercises regularly. [01:25.84]She says she is happier with a slower, less busy life. [01:32.48]She adds that she also feels more in control. [01:37.32]"Taking care of myself," Speaks said, "is one way for me to have control." [01:44.88]The World Health Organization (WHO) defines self-care [01:48.56]as the ability of individuals, families, and communities to be and stay healthy. [01:57.64]This includes preventing disease and dealing with sickness [02:02.56]"with or without the support of a healthcare provider." [02:07.84]The WHO also defines self-care as eating well, [02:12.76]being active, and living in a safe environment. [02:17.52]Self-care includes both individual wellness [02:21.52]and the wellness of the greater community. [02:25.56]In the best cases, the WHO says that self-care methods [02:31.08]can "strengthen national institutions" [02:33.96]and improve a community's overall health. [02:38.60]Thinking of it this way, self-care could also involve checking on your neighbors. [02:45.04]Talking more with friends and family over the phone [02:49.64]or in video calls can be a form of self-care, too. [02:55.40]These things strengthen our community and improve our own mental health. [03:01.80]For some people, self-care might include [03:04.84]doing things they have always wanted to do [03:07.68]but never made time for. [03:10.64]These things include baking, gardening, [03:14.00]and learning a new language or some other new skill. [03:19.60]Another form of self-care [03:21.96]is making time to meet with a mental health specialist, if needed. [03:27.84]The Associated Press reports [03:30.20]that online mental health services have increased during the pandemic. [03:36.92]However, meeting with a mental health professional [03:40.88]may not be possible for some people. [03:44.80]So, a doctor with the American Psychological Association [03:49.32]has suggestions for other ways to reduce stress during the pandemic. [03:55.84]Dr. Vaile Wright says meditating, [03:59.64]writing about your feelings and problems, [04:02.56]and organizing the physical space around you are all forms of self-care. [04:09.84]She adds that connecting with others right now is also very important. [04:16.44]Experts remind us that self-care during the pandemic [04:20.20]could feel like riding a rollercoaster — up some days, down on others. [04:27.44]"Some days, you have a great day [04:29.88]when you did all the things you wanted to do," Dr. Wright said. [04:33.80]Then the next day, she added, [04:36.48]you might sleep late and eat unhealthy meals. [04:42.12]It can help to have a routine – a usual way of doing things. [04:48.68]But experts say keep the routine simple. [04:53.32]They also say it is important to not be hard on yourself [04:57.48]if you do not keep to your routine every day. [05:02.12]Remember, they say, be kind to yourself. [05:06.12]And that's the Health & Lifestyle report. [05:08.88]I'm Anna Matteo. 更多听力请访问51VOA.COM