Being enclosed in a student dormitory is painful, and I hope some suggestions from relevant experts can help you through this difficult period.

Student Li Jiawei (transliteration) is studying for the final academic year at the University of Wales in the United Kingdom. She is studying biology and conservation. When she saw that the United Kingdom would continue to be locked down, she knew that she had to stay in the Welsh dormitory and stay away from her home country. Malaysia.It was a difficult decision, but due to writing a dissertation and worrying about her student visa, she decided to isolate herself in Treforest. "It feels like we are a community, but separated by walls. I realize that I don't want to indulge in this kind of pain," she said. "I want to make this community closer. This requires breaking the virtual reality between everyone. obstacle."

Li started posting videos on social media to share tips in life, such as how to fold clothes in three seconds, and time-killing tricks such as how to make a slingshot with rubber bands.In the UK, thousands of students are segregated in universities and student dormitories.As one of them, this is one of the solutions Li has mastered to face closure.Approximately one in seven people will be distressed by the lockdown, and we consulted a psychologist for tips on how to survive this difficult time.

Create a routine life rhythm
Setting a routine is essential to your health.Professor Kevin Morgan, a sleep expert at Loughborough University, warned that you should not use sleep as a "countermeasure against boredom."He said it is important to get up at normal times in the morning.Morgan said that although all common life cues have disappeared, such as speaking or meeting with friends, we still need to do things to keep our biological clocks in sync, such as eating according to time, entertainment, and evening rest.

Dr. Sarita Robinson, a survival psychologist at the University of Central Lancashire, said that maintaining a routine life rhythm will not only help you sleep, but it will also keep you motivated. "People in extreme environments can survive and remain psychologically intact because they have the appropriate coping mechanisms. A well-organized plan can help keep you motivated, so you will not fall into a state of listlessness and depression."

Arrange study time
Integrate learning into daily activities.Mike Leaf, a student in the final year of earth sciences at Keele University, suggested that he should set a deadline for himself.For example, the goal is to complete a chapter of a project before the weekend, which will "make people concentrate without the guidance of a superior."Li said that she and her friends supervised each other and completed tasks together.She referred to her friends as accountability partners. "We motivate each other to accomplish the goals of the day."

Set goals without applying pressure
Try not to put too much pressure on yourself.This is an unprecedented moment. Robinson said: "During this period of time, it's really not a problem to have a small situation."She added that it’s good to have goals, “but my goal is not to publish an influential journal. My goal is to complete the puzzle, or spend an hour learning how to dance Charleston. Low difficulty Goals keep people motivated."

Don't be afraid to contact the outside world
Check the support provided by your university or student council.Robinson said: "To make students feel at ease, we are here to support them. Especially for international students who cannot go home or students who are separated from their families, there is a lot of support."

Call your friends and family, and arrange a virtual bar to ask questions or play games.She added: "If you are a social person, then this is looking for a new way to connect."

Stay active
Morgan said that outdoor sports are key. "Go out to do some meaningful exercises when the sun is shining. Tell yourself that it is daytime. Don’t mistakenly think that we can exercise our sleep. This is impossible, but we can relieve some of the pressure through exercise, otherwise these pressures It will accumulate in a limited environment." Exercise does not have to be tiring and soft.He said, "This may mean moderate walking. It may just be out of the house and increase your heart rate by about 50%."

Li added: "Whenever I feel anxious, I will walk out of the room and exercise for an hour. I can already breathe fresh air. This is our listening to the body."

Stay in touch with nature from the inside out
The mental health benefits of interacting with green spaces are huge.If possible, please take a walk in the park or garden.But if that is not possible, just bring the garden into the house.Robinson suggested, "Try a virtual tour, just looking at the green scenery is also beneficial. Planting flowers and plants is also very healing."

Extensive research has shown that gardening can help reduce anxiety and stress-related symptoms.Even if you live in a room in a blocked building, you can still grow plants.Herbs such as coriander or rosemary are suitable to be planted on the windowsill. After eating the avocado, pour water into the glass, and then stick a toothpick on the avocado core so that it can be placed on the glass and the lower half Keep submerged in water.Make sure it is exposed to light, and when the core begins to sprout, plant it in a pot and observe its growth.

Change angle
"If you start to think that you are trapped in the room, it can be frustrating," Robinson said. It is better to rewrite it as "I am safe in the room and I can have the opportunity to do what I focus on."

Try new things
Online, there are many sports classes, social events, concerts and theater performances, so there will always be something to keep you busy.Check if your favorite artist or comedian is live.Or use this time to develop new experiences, such as cooking, gaming, or going to a virtual theater.There are resources to help you find these new and mostly free experiences.For example, the Cheapskate newsletter usually lists affordable things in London, and now they have compiled the best free indoor activities of the week, from digital art tours to "electronic life drawing" workshops.

Editor in charge: Rui Muyue