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MaintainingMentalandPsychologicalHealth维持心理健康浅谈GinnyQinZhan詹沁DalianMaritimeUniversity大连海事大学;.;1Whatisphysicalhealth?身体健康是指什么？•Freeofdiseases/illnessesorinjuries没有疾病或受伤•Alltheorgansingoodshape所有的内脏和器官都发挥良好•Reasonablyfit具有一定的活力;.;2Whatispsychologicalormentalhealth?心理健康是指什么？•Freeofpsychologicaldiseases/disorders没有心理疾病•Commonmentaldisorders:depression,anxiety,OCD,phobia,eatingdisorders,aggression,andotherpsychologicalbarriers常见的心理疾病:抑郁症，极度焦虑症，强迫偏执症，恐惧症，各类饮食疾病，攻击性强，等多种心理障碍;.;3Otherthanfreefrompsychologicaldisorders,whatelse?除了没有心理疾病还有什么呢？#1:Psychologicalwell-being-lifesatisfactionandhappiness心理健康-对生活的满意程度和幸福程度#2:Optimisticabouttheworld,people,andfuture对世界,人类，及未来充满乐观#3:Abilitytotakeperspectives能够从各个角度看待问题;.;4Stress压力•Whatisstress:discrepancybetweenthedemandsofasituationandtheresourcesoftheperson'sbiological,psychologicalorsocialsystems压力：人的生理，心理，和社会资源不能满足环境要求•Typesofstress:goodstress(eustress)andbadstress(distress)压力有好有坏;.;5Commonstressors常见压力起因•Sensory:pain,brightlight,loudnoise感官：痛，极亮光线，极大声•Lifeevents:birth,university,job,marriage,divorce,anddeath生活事件：生育,考大学,工作，结婚,离婚,死亡，•Responsibilities:lackofmoney,unemployment责任感：缺钱，下岗•Work/study:exams,projectdeadlines工作/学习：考试，项目截止期•Personalrelationships:family,colleagues,friends人际关系：家庭成员，同事，朋友;.;6Commonstressors(con’t)常见压力起因(续）•Lifestyle:heavydrinking,gambling,insufficientsleep生活方式：酗酒，赌博，睡眠不足•Earlylifeexposure:childabuse,familychange早期生活负面经历：遭虐待，家庭变故•Hardship:shortageoffood,housing,health生活贫困：粮食，住房，医疗•Failure:lackofopportunitytorealizeambition失败感：雄心壮志没有实现;.;7AdditionalstressorsforChinesecollegeprofessors国内大学教授常见压力起因•Transitiontomarketeconomy，fiercecompetition转折到市场经济，竞争激烈•Socialcomparison(educationandincomenotinsync)与他人比较（教育程度和经济收入不符）•Socialisolationtoacertainextent社交圈子较窄•Unfulfilledpersonalgoals(senseofloss)个人追求不得志（失落感）•Onlychild独生子女;.;8GeneralAdaptationSyndrome基本适应综合症•Firststage:Alarm第一阶段：一惊一咋–Whenthethreatorstressorisidentified,thebody'sstressresponseisastateofalarm.Adrenalinewillbeproducedinordertobringaboutthe“fight-or-flight”response.感受到压力，身体的最初反应是“抗争或逃跑”•Secondstage:Resistance第二阶段：抵抗–Ifthestressorpersists,itbecomesnecessarytoattemptsomemeansofcopingwiththestress.Althoughthebodybeginstotrytoadapttothestress,itcannotkeepthisupindefinitely,soitsresourcesaregraduallydepleted.如果压力继续存在，身体会尽量去对付，慢慢地消耗本身资源•Thirdstage:Exhaustion第三阶段：精疲力尽–Allthebody'sresourcesareeventuallydepletedandthebodyisunabletomaintainnormalfunction.Ifstagethreeisextended,immunesystemmaybeweakened,resultinginillnessessuchasulcers,depressionorevencardiovascularproblems,alongwithotherphysicalormentalillnesses.当身体资源耗尽后而第三阶段继续存在，人的免疫系统就变得软弱，导致各种疾病的产生，如溃疡，抑郁症，冠心病，及其它生理和心理疾病;.;9Durationofthestress压力时间长短•Chronic–seriouslynegativeconsequences长期或慢性的会带来严重后果•Short-term–lessnegativeconsequences短期的则后果要轻些;.;10ClinicalDepression临床抑郁症•Depressionisthecommoncoldofpsychologicaldisorders抑郁症被称为心理疾病中的伤风感冒•EstimatedrateinUSA,ChinaandJapan:5%估计发病率在美国，中国，和日本都是5%•Womenoutnumbermenworldwide女性高于男性–Expressemotiondifferently?表达情感不同？–Copewithstressdifferently?处理压力不同？–Sensitivitytonegativefeedback?对负面反馈太敏感?;.;11Depression抑郁症•Clinicaldepressionvs.depressivemood临床抑郁症和抑郁感区别–Clinicaldepressionischaracterizedbyapervasivelowmood,lossofinterestinusualactivitiesanddiminishedabilitytoexperiencepleasure.Lastforatleastseveralmonths.临床抑郁症广泛性情绪低沉，失去爱好兴趣，发病持续几个月–Depressivemoodistemporarywithmildsymptoms抑郁感是暂时的，症状不严重;.;12Clinicaldepressionsymptoms临床抑郁症主要症状•Persistentsad,anxiousor“empty”mood长期不快乐，有焦虑感，有一种空荡荡的感觉•Lossofappetiteandweightlossorovereatingandweightgain要么厌食要么大吃，引起体重变化•Insomniaoroversleeping/lethargicallthetime要么失眠要么睡太多，整天懒洋洋•Restlessnessorirritability心神不定，易怒•Psychomotoragitationorpsychomotorretardation行为举止要么易躁要么缓慢•Feelingsofworthlessness,guilt,helplessness窝囊感，负疚感，无助感•Feelingsofhopelessness,pessimism没有希望，悲观;.;13Clinicaldepressionsymptoms临床抑郁症主要症状（续）•Difficultythinking,concentrating,rememberingormakingdecisions思考困难，注意力不能集中，记忆力衰退，无能力做决定•Thoughtsofdeathorsuicideorattemptsatsuicide有自杀念头•Lossofinterestorpleasureinhobbiesandactivitiesthatwereonceenjoyed对平时喜欢的爱好和活动失去兴趣•Withdrawalfromsocialsituations,familyandfriends躲避社交，疏远家人和朋友•Decreasedenergy,fatigue,feeling“sloweddown”orsluggish精力不足，疲劳感•Persistentphysicalsymptomsthatdonotrespondtotreatment,suchasheadaches,digestiveproblems,andchronicpain身体反复出现疾病，如头疼，消化不良，以及慢性疼痛感，而这些毛病似乎又治不好;.;14Depression(con’t)抑郁症（续）•Cognitiveprocesses认知过程–Negativethinking负面思考–Viewtheworldthrough“darkglasses”墨镜观世–Self-defeatingbehavior自我打败行为–Learnedhelplessness习惯性无助感–Magnifythebadandminimizethegood放大坏的方面，缩小好的方面;.;15DepressiveExplanatoryStyle抑郁症病人解释问题的方式;.;16ViciousCycleofDepression抑郁症恶性循环;.;17Loneliness孤独感•Lonelinessisthecommonheadacheofpsychologicaldisorders孤独感被称为心理疾病中的头疼–Littleornoself-disclosure很少透露内心世界–Viewothersnegatively只看到别人的缺点–Feelinadequateinsocialrelationships社会关系中觉得自己无能–Lowinself-esteem自尊感很低•Notthesameasaloneness和独自一人不同•Isrelatedtoshyness和害羞有联系•Isrelatedtodepression和抑郁症有联系;.;18CognitiveProcesses:relationshipamongshyness,lonelinessanddepression认知过程：害羞，孤独感和抑郁症的相互关联;.;19Personality个性•TypeApersonalityA型个性–Impatient急躁–Time-co