改善青少年心理健康的3种方法
<div class="wx_rich_media_content" id="jsWxContainer"><section style="text-align: center;margin-left: 8px;margin-right: 8px;"><span class="wxart_image" wx-style="display:inline-block;height: 375px;text-align: center;white-space: normal;width: 563px;"></span><span style="font-family: 宋体; letter-spacing: 1px; text-align: justify;"></span></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; box-sizing: border-box; color: rgb(34, 34, 34); font-family: "Helvetica Neue", 黑体, Arial, sans-serif; letter-spacing: 1px; font-size: 16px; visibility: visible; line-height: 1.75em; text-align: center;"><span style="outline: 0px; max-width: 100%; color: rgb(178, 178, 178); font-size: 12px; visibility: visible; box-sizing: border-box !important;">图片来源：pexels</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; box-sizing: border-box; color: rgb(34, 34, 34); font-family: "Helvetica Neue", 黑体, Arial, sans-serif; letter-spacing: 1px; font-size: 16px; visibility: visible; line-height: 1.75em;"><br style="outline: 0px; max-width: 100%; visibility: visible; box-sizing: border-box !important;"></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">青少年</span><span style="font-family: 宋体;letter-spacing: 1px;">的</span><span style="font-family: 宋体;letter-spacing: 1px;">心理健康</span><span style="font-family: 宋体;letter-spacing: 1px;">是</span><span style="font-family: 宋体;letter-spacing: 1px;">一个需要我们</span><span style="font-family: 宋体;letter-spacing: 1px;">认真对待的</span><span style="font-family: 宋体;letter-spacing: 1px;">重要议题</span><span style="font-family: 宋体;letter-spacing: 1px;">，患有抑郁症的</span><span style="font-family: 宋体;letter-spacing: 1px;">青少年数量</span><span style="font-family: 宋体;letter-spacing: 1px;">从</span><span style="font-family: 宋体;letter-spacing: 1px;">2010年</span><span style="font-family: 宋体;letter-spacing: 1px;">到</span><span style="font-family: 宋体;letter-spacing: 1px;">2019年翻了</span><span style="font-family: 宋体;letter-spacing: 1px;">一倍</span><span style="font-family: 宋体;letter-spacing: 1px;">，在</span><span style="font-family: 宋体;letter-spacing: 1px;">疫情</span><span style="font-family: 宋体;letter-spacing: 1px;">期间</span><span style="font-family: 宋体;letter-spacing: 1px;">更是</span><span style="font-family: 宋体;letter-spacing: 1px;">以相同的速度</span><span style="font-family: 宋体;letter-spacing: 1px;">持续增加</span><span style="font-family: 宋体;letter-spacing: 1px;">。</span><span style="font-family: 宋体;letter-spacing: 1px;"></span></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">疾控中心的最新</span><span style="font-family: 宋体;letter-spacing: 1px;">报告</span><span style="font-family: 宋体;letter-spacing: 1px;">显示，近五分之三（57%）的女孩经常感到沮丧或绝望——几乎是男孩数量的两倍。</span></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">圣地亚哥州立大学(San Diego State University)心理学教授吉恩·特文奇(Jean Twenge)最近说：“有切实的证据表明，青少年的心理健康危机至少已经持续了五年。”尽管她认为大部分青少年出现心理健康危机是受到疫情影响，但这些危机却在2020年之前就开始出现了。</span><span style="font-family: 宋体;letter-spacing: 1px;"></span><span style="font-family: 宋体;letter-spacing: 1px;"></span></p><p style="outline: 0px; max-width: 100%; box-sizing: border-box; color: rgb(34, 34, 34); font-family: "Helvetica Neue", 黑体, Arial, sans-serif; letter-spacing: 1px; visibility: visible; line-height: 1.75em; text-align: justify; margin-left: 8px; margin-right: 8px; margin-top: 40px;"><span style="outline: 0px; max-width: 100%; color: rgb(62, 62, 62); font-size: 20px; visibility: visible; box-sizing: border-box !important;"><strong>是什么导致了青少年抑郁？</strong></span></p><section style="outline: 0px; max-width: 100%; box-sizing: border-box; color: rgb(34, 34, 34); font-family: "Helvetica Neue", 黑体, Arial, sans-serif; letter-spacing: 1px; visibility: visible; line-height: 1.75em; text-align: justify; margin-left: 8px; margin-right: 8px;"><span style="outline: 0px; max-width: 100%; color: rgb(62, 62, 62); font-size: 20px; visibility: visible; box-sizing: border-box !important;"><strong style="outline: 0px; max-width: 100%; visibility: visible; box-sizing: border-box !important;"></strong></span></section><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">一些专家将矛头指向了社交媒体</span><span style="font-family: 宋体;letter-spacing: 1px;">。虽然社交媒体平台本身并不有害，但使用它们会产生一些负面影响。</span><br></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">年轻人（以及许多成年人）根本没有意识到平台的设计就是想让人上瘾，并且长时间使用它们会带来</span><span style="font-family: 宋体;letter-spacing: 1px;">抑郁</span><span style="font-family: 宋体;letter-spacing: 1px;">、</span><span style="font-family: 宋体;letter-spacing: 1px;">焦虑</span><span style="font-family: 宋体;letter-spacing: 1px;">情绪，以及一些身体疾病。</span></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><strong><span style="font-family: 宋体;letter-spacing: 1px;">其他可能影响青少年心理健康的风险包括：网络霸凌、</span><span style="font-family: 宋体;letter-spacing: 1px;">身体形象</span><span style="font-family: 宋体;letter-spacing: 1px;">问题、低</span><span style="font-family: 宋体;letter-spacing: 1px;">自我价值</span><span style="font-family: 宋体;letter-spacing: 1px;">感、FOMO（错失恐惧症）、</span><span style="font-family: 宋体;letter-spacing: 1px;">性勒索</span><span style="font-family: 宋体;letter-spacing: 1px;">等等。</span></strong><span style="font-family: 宋体;letter-spacing: 1px;"></span><span style="font-family: 宋体;letter-spacing: 1px;"></span></p><h3 style="outline: 0px; max-width: 100%; box-sizing: border-box; color: rgb(34, 34, 34); font-family: "Helvetica Neue", 黑体, Arial, sans-serif; letter-spacing: 1px; visibility: visible; line-height: 1.75em; text-align: justify; margin: 40px 8px 24px;"><span style="outline: 0px; max-width: 100%; color: rgb(62, 62, 62); font-size: 20px; visibility: visible; box-sizing: border-box !important;"><strong>改善青少年健康的三种方法</strong></span></h3><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><strong><span style="font-family: 宋体;letter-spacing: 1px;">1.制定一份手机使用</span><span style="font-family: 宋体;letter-spacing: 1px;">协议</span></strong><br></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">大多数家庭都有手机，但是没有手机</span><span style="font-family: 宋体;letter-spacing: 1px;">使用协议</span><span style="font-family: 宋体;letter-spacing: 1px;">，现在是时候制定一个协议了。一家人坐下来认真思考这些问题：使用手机的时间限制、手机的密码、社交媒体权限等。最重要的是，如果违反了任何规则会有什么后果。</span><span style="font-family: 宋体;letter-spacing: 1px;"></span></p><blockquote data-type="2" data-url="" data-author-name="" data-content-utf8-length="49" data-source-title="" style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; color: rgba(0, 0, 0, 0.5); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; box-sizing: border-box !important;"><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; box-sizing: border-box !important;"><p style="margin-right: 8px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">家庭聚餐是为了吃饭，而不是为了电子邮件——约定放下手机的时间。</span></p><p style="margin-right: 8px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">更改手机消息的提醒通知——减少这些声音可以减少焦虑和</span><span style="font-family: 宋体;letter-spacing: 1px;">压力</span><span style="font-family: 宋体;letter-spacing: 1px;">。</span></p><p style="margin-right: 8px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">无论您的孩子使用什么社交平台，您也在使用这些平台吗？</span><span style="font-family: 宋体;letter-spacing: 1px;color: rgb(51, 51, 51);font-size: 17px;"></span></p></section></section></blockquote><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><strong><span style="font-family: 宋体;letter-spacing: 1px;">2.准备一个保险箱或密码箱</span></strong></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">这听起来是不是有点离谱？但孩子的心理健康是最重要的。在一项青少年风险行为调查 (YRBS)中，近三分之一的女孩有过</span><span style="font-family: 宋体;letter-spacing: 1px;">自杀</span><span style="font-family: 宋体;letter-spacing: 1px;">念头，比十年前增加了60%。因此，在规定的时间（晚上）将孩子的手机放在保险箱/密码箱中，可以让他们睡个好觉。</span><span style="font-family: 宋体;letter-spacing: 1px;"></span></p><blockquote data-type="2" data-url="" data-author-name="" data-content-utf8-length="49" data-source-title="" style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; color: rgba(0, 0, 0, 0.5); line-height: 1.75em; outline: 0px; max-width: 100%; visibility: visible; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; box-sizing: border-box !important;"><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; box-sizing: border-box !important;"><p style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; visibility: visible; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;"><span style="font-family: 宋体;letter-spacing: 1px;"><strong>鼓励孩子晚上读书。</strong>一项研究表明，只有20%的青少年是为了乐趣读书，但每天使用社交媒体的青少年却超过80%。特文奇（Twenge）表示：“能够阅读长篇文本对于理解复杂问题和培养批判性思维能力至关重要。”因此，晚上把手机换成书，为孩子准备一些可阅读的书籍。</span><span style="font-family: 宋体;letter-spacing: 1px;color: rgb(51, 51, 51);font-size: 17px;"></span></p></section></section></blockquote><section style="text-align: center;margin-left: 8px;margin-right: 8px;"><span class="wxart_image" wx-style="display:inline-block;width: 562px;height: 377px;"></span></section><section style="text-align: center;margin-left: 8px;margin-right: 8px;"><span style="color: rgb(178, 178, 178); font-family: "Helvetica Neue", 黑体, Arial, sans-serif; font-size: 12px; letter-spacing: 1px;">图片来源：pexels</span></section><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><strong><span style="font-family: 宋体;letter-spacing: 1px;">3.</span></strong><strong><span style="font-family: 宋体;letter-spacing: 1px;">运动、瑜伽或冥想</span></strong></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">这是一种脱离屏幕，与自己产生连结的方法。</span></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><strong><span style="font-family: 宋体;letter-spacing: 1px;">日常锻炼</span></strong><span style="font-family: 宋体;letter-spacing: 1px;">（即便是慢跑、骑自行车或散步）</span><strong><span style="font-family: 宋体;letter-spacing: 1px;">不仅有助于减少焦虑、悲伤和压力，还有助于提高</span><span style="font-family: 宋体;letter-spacing: 1px;">注意力</span><span style="font-family: 宋体;letter-spacing: 1px;">。</span></strong><span style="font-family: 宋体;letter-spacing: 1px;">通过定期锻炼，青少年会发现冥想、瑜伽或任何形式的锻炼都可以让他们从忙碌的生活中解脱出来，改善他们的心理健康和幸福。</span></p><blockquote data-type="2" data-url="" data-author-name="" data-content-utf8-length="49" data-source-title="" style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; color: rgba(0, 0, 0, 0.5); line-height: 1.75em; outline: 0px; max-width: 100%; visibility: visible; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; box-sizing: border-box !important;"><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; box-sizing: border-box !important;"><section style="margin-right: 8px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">每天进行体育锻炼。</span></section><section style="margin-right: 8px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">可以的话，加入健身房。</span></section><section style="margin-right: 8px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">培养健康的饮食习惯。</span></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; max-width: 100%; line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="font-family: 宋体;letter-spacing: 1px;"></span></section></section></section></blockquote><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;">这并不是让孩子放弃社交媒体，而是在生活中找到一种健康的平衡状态——不影响他们的实际生活，尤其是他们的心理健康。</span></p><p style="text-align: justify; margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;"></span></p><section style="margin-bottom: 24px; outline: 0px; max-width: 100%; box-sizing: border-box; font-size: 16px; visibility: visible;"><section powered-by="xiumi.us" style="outline: 0px; 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