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原来我可以这样打败“不对劲”

2


如何应对

How to Cope


上期文章我们介绍了四个办法应对莫名的不对劲,分别是:

● 计划着平静下来

● 做一个行动计划

● 观察你的身体

● 安排一个时段去担心

(忘记具体内容可点击下方图片复习哦)



今天我们来学习另外的几个办法,来帮助我们更好地应对“不对劲”,分别是:

● 练习自我关怀

● 去看心理健康专业人士

● 应对焦虑

● 应对抑郁

● 接受忧愁



练习自我关怀


你应该把自我关怀排进日程里。自我关怀指的是任何让你感觉良好的事情(包括身体上和心理上)。


以下是你可以每天做来自我关怀的一些练习:

● 充足的睡眠(每天7-8个小时;不要超过10个小时,否则会感到更加疲惫)

● 健康饮食(充足的蛋白和纤维)以及避免垃圾食品、咖啡因、酒精等摄入

● 有规律的锻炼,提高运动量的同时也不忘拉伸(10000步是个不错的目标,5000步应该作为最低值)

● 给每天规划休息的时间(例如,如果你长期在电脑前工作,要记得给自己中途的休息,保证你有一些不对着屏幕的时间)

● 每天给自己喜欢做的事情一些时间(例如,看你最爱看的书,看你喜欢的电视节目)

● 出外接触大自然(这会帮助你摄入维生素D以及得到休息)


You should specifically schedule self-care time into your day. Self care refers to anything that keeps you feeling good (both physically and mentally). Below are some things you can do to practice good self care during your day.

● Get enough sleep (7-8 hours a day; no more than 10 or you will feel more tired).

● Eat a healthy diet (enough protein and fiber) and avoid junk food, caffeine, alcohol, etc.

● Get regular exercise, getting your high rate up as well as stretching (10,000 steps is a good goal, but 5,000 should be the minimum).

● Plan time for rest each day (e.g., take breaks if you are working in front of a computer, make sure you have screen-free time).

● Plan time for things you enjoy each day (e.g., reading your favorite book, watching a favorite television show).

● Get outside in nature (this helps you get vitamin D and take a break).



去看心理健康专业人士


你是否有一个创伤的过往或者你正在面临难以应对的生活处境?或者,你认为你有没有可能正在遭受着心理疾病带来的挣扎?在这些情况下,最好的行动就是去寻求专业帮助。


无论你是面对着抑郁症、焦虑症,还是人格障碍,或者其他问题,都会有很多形式的治疗方法(包括药物治疗和心理咨询),都可以给你的生活带来很大的改变。


药物可以让你感受好一些,也会让你接受心理治疗(或咨询)的时候,更容易习得那些练习和技能。心理咨询(或治疗)可以帮助你深挖你的过去以及在你当下的看法上进行讨论。



Do you have a traumatic past or are you dealing with a difficult life situation? Or, do you think you may be struggling with a mental health disorder? In that case, your best course of action will be to seek out the help of a mental health professional.

Whether you are dealing with depression, anxiety, a personality disorder, or other issue, there are very helpful forms of treatment (including medication and talk therapy) that can make a significant difference in your life.

Medication can help you to feel better as well as make it easier to practice the skills that you will learn in therapy. Therapy can help you to dig through your past and also work on how you view your present.



应对焦虑


除了寻求专业人士的帮助,还有很多事情你可以自己做的,如果你相信你可以和焦虑共同生活的话。


以下是一些帮助你开始的方法:

● 服用一些安神的药材,可以向专业的中医师请教,部分药材被证明是可以对大脑运转有帮助的

● 使用精油,如薰衣草油

● 采用一些放松练习,例如渐进式肌肉放松练习

● 注意力从社交媒体和新闻中移开一些,给自己脑子平静的休息

● 阅读自我帮助的书目或者听一些帮助缓解焦虑的音频节目

● 规律的身体锻炼,例如散步、做瑜伽、拉伸


Beyond seeking help from a mental health professional, there are also things you can do on your own if you believe you are living with anxiety. Below are some ideas to get you started.

●Take a supplement such as Ashwagandha to feel calmer. Research evidence suggests that this herb may be helpful for a number of brain disorders.

● Use essential oils such as lavender.

●Engage in relaxation exercises such as progressive muscle relaxation (PMR).

● Take breaks from social media and the news.

● Read self-help books or listen to podcasts from experts on reducing anxiety.

●Get regular exercise such as going for walks, doing yoga, or stretching.



应对抑郁


那如果你要和抑郁共同生活呢?首先确认你寻求了专业人士的帮助,药物或心理治疗(或咨询)可能对你的情况更有帮助。抑郁可以干扰你,让你感觉和以为找别人帮助是没有用的,或者以为别人有比你更麻烦的问题,以及你不值得被帮助。


如果这正是你的情况,起码尝试跟别人聊聊你的感受。看看他们可不可以跟你约一下。


What if you are living with depression? Be sure to first see a mental health professional to see if medication or therapy may be helpful in your situation. Depression can interfere with your thinking and make you feel as though there is no use in getting help or that others have problems worse than yours and so you do not deserve help.

If that is your situation, try talking to someone about how you are feeling at the very least. See if they can make an appointment for you.



除了寻求专业协助,如果你跟抑郁生活在一起,以下的这些事情可能可以带来一些不同:

● 避免饮酒(酒精是抑制剂,会使抑郁加深)

● 规律的运动(运动可以让你分泌安多芬,让你一段时间内感觉更好)

● 挑战你的消极思想(找到一本针对抑郁症状的行为认知疗法(CBT)的书目,会有帮助)

● 每天前进一小步(不过事情让你感到不堪重负,尝试着每天做一点点你想要完成的事情;这会帮助你得到往前移动的小惯性)

● 每天追踪自己的情绪(1到10给自己的情绪打分,写下每天的压力源)

● 写幸福日记(写下你感恩的事情、开心的事情、记录小小的成功)


Beyond seeing a professional, here are some things you can do if you are living with depression that might make a difference.

●Avoid alcohol (alcohol is a depressant that can make depression worse).

● Get regular exercise (exercise releases endorphins that can make you feel better, if only temporarily).

● Keep a regular sleep schedule (too much or too little sleep has been associated with depression).

● Challenge your negative thought processes (find a self-help book about cognitive-behavioral therapy for depression to help you do this).

● Take baby steps every day (if you feel overwhelmed, try to take one small step toward whatever you are trying to accomplish; this will help you to get momentum to start moving and doing more).

● Track your mood daily (rate it on a scale from 1 to 10, write down daily stressors).

● Keep a happiness journal (write down things you are grateful for, small successes).



接受忧愁


虽然可以开心是最理想的,但事实上,没有人可以所有时候都开心。我们在生活中总会经历好与坏的时候,无论是从今天到明天还是今年到明年。


如果你持续地疑惑自己为什么不开心,这可能意味着你需要接受你的不开心一阵子。


当然,如果你正在跟心理疾病抗争,这些不开心是需要正视的。但,更好的想法是,人不需要时时开心的。


如果某个特定的情境让你感觉到不开心了,认识到你当下的感受并不会是你一直的的感受。但你可以放弃必须一直开心的想法,你允许自己去接受你的感受和情绪,反而,你就会感受好一些了。


While there is an ideal of happiness, it is in fact true that nobody can be happy all of the time. We will all experience good and bad times in our lives, whether that is from one day to the next, or one year to the next.

If you are constantly wondering why you aren’t happy, it could be that you need to instead accept your unhappiness for a little while.

Of course, if you are struggling with a mental health issue, that should never be ignored. But, it’s safe to reject the idea that everyone needs to be happy all of the time.

If a particular situation has caused you to be unhappy, recognize that your feelings right now aren’t necessarily going to be your feelings forever. When you let go of the idea of eternal happiness, you allow yourself to accept your feelings and emotions, which paradoxically might actually make you feel a little bit better.



  • 作者 | Arlin Cuncic

  • 翻译 | 王铭悦

  • 文章来源 | verywellmind

  • 插图 | titsayy

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