心理健康Mental+Health课件

MaintainingMentalandPsychologicalHealth

维持心理健康浅谈GinnyQinZhanDalianMaritimeUniversity心理健康Mental+HealthWhatisphysicalhealth?

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 具有一定的活力心理健康Mental+HealthWhatispsychologicalormentalhealth?

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，等多种心理障碍心理健康Mental+HealthOtherthanfreefrompsychologicaldisorders,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心理健康Mental+HealthStress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) 压力有好有坏心理健康Mental+HealthCommonstressors

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,

and

death 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，朋友心理健康Mental+HealthCommonstressors(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：雄心壮志没有实现心理健康Mental+HealthAdditionalstressorsforChinesecollegeprofessors

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 独生子女心理健康Mental+HealthGeneralAdaptationSyndrome

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心理健康Mental+HealthDurationofthestress

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心理健康Mental+HealthClinicalDepression

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?

心理健康Mental+HealthDepression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，症状不严重心理健康Mental+HealthClinicaldepressionsymptoms

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，悲观心理健康Mental+HealthClinicaldepressionsymptoms

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心理健康Mental+HealthDepression(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，缩小好的方面心理健康Mental+HealthDepressiveExplanatoryStyle

抑郁症病人解释问题的方式心理健康Mental+HealthViciousCycleofDepression

抑郁症恶性循环心理健康Mental+HealthLoneliness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和抑郁症有联系心理健康Mental+HealthCognitiveProcesses:relationshipamongshyness,lonelinessanddepression

认知过程：害羞，孤独感和抑郁症的相互关联心理健康Mental+HealthPersonality个性TypeApersonality A型个性Impatient急躁Time-conscious赶时间Competitive竞争性强Insecureaboutself 具有不安全感Hostileandaggressive

有恶意，攻击性强Free-floatinganxiety 说不出名堂的焦虑感Can’trelaxandsimplyenjoylife很难放松享受生活TypeBpersonality B型个性Patient耐心Relaxed放松Easy-going轻松Creativeandimaginative

有创造力和想象力Self-analyzing自我分析Avoidstressfulsituations

避免有压力的场合心理健康Mental+HealthEmotions情感Twobasicelements 两个基本要素Physiologicalarousal 生理反应Cognitiveinterpretation 认知解释Positiveandnegativeemotions正面和负面Hugeimpactonmentalhealth对心理健康有很大的影响心理健康Mental+HealthSixbasichumanemotions人类最基本的六大情感心理健康Mental+HealthOthertypesofemotions

Envy/JealousyDisappointmentPrideShameEmbarrassmentFrustrationPityEmpathyAggressiveness心理健康Mental+HealthStressandEmotion

压力和情感心理健康Mental+HealthWhattodo?

怎么做？Seekprofessionalhelp

寻求专业帮助Self-help

自己帮助Socialsupport 社会帮助心理健康Mental+HealthCopingstyles

对付方法Psychoanalysis

心理分析法Cognitive-behavioraltherapy

认知-行为法心理健康Mental+HealthPsychoanalysis

心理分析法

Amethodofmindinvestigation-especiallyoftheunconsciousmind

是一种调查人的内心（无意识）世界的方法How?怎么调查？Throughfreeassociations通过分析自由联想Throughfantasies通过分析幻想Throughdreams通过分析梦心理健康Mental+HealthPsychoanalysis

心理分析法

Emphasizesearlyexperiences

强调早期生活经历Relationshipwithparents(particularlymother) 跟父母的关系（尤其是跟母亲）Historyofsexualmaturity 性成熟历史Identifiesdefensemechanisms挖掘心理自我防御机制Suppression/repression压制Denial否认Regression倒退Displacement误放Solvestheconflicts 解决心理冲突心理健康Mental+HealthPsychoanalysis

心理分析法特点

Advantages优点Triestolocatetherootproblem

试图找到问题症结Abletogetrelieffrompainfulemotionalsymptoms 可以解除痛苦的情感症状Feelsunderstoodasauniqueindividual 觉得被理解Developsameaningfulrelationshipwiththerapist

和心理师建立起有意义的关系 Disadvantages缺点Takesalongtime

时间很长Open-ended

没完没了“Justtalking” “就是讲话”Heavilyrelies

ontherapist

过分依赖心理师心理健康Mental+HealthExamples案例Awomanisseriouslydepressedduetounhappymaritalrelationship

一位妇女婚姻不幸福导致严重抑郁症Amanfindsithardtomakeacommitmenttomarriage

一位男士就是下不了结婚的决定Amother/fatherfindsithardtolovetheiryoungchildunconditionally

做父母的感到很难去无条件地爱孩子心理健康Mental+HealthCognitive-behavioralTherapy

认知-行为法特征一

CBTisbasedontheCognitiveModelofEmotionalResponse 建立在情感反应的认知模式上Basedontheideathatourthoughtscauseourfeelingsandbehaviors,notexternalthings,likepeople,situations,andevents.

Wecanchangethewaywethinkto

feel/actbetterevenifthesituationdoesnotchange. 人的感情和行为是由思想引起的，而不是由他人，条件或事情等外在因素引起。即使条件未变，我们依然可以改变思维方式。心理健康Mental+HealthCognitive-behavioralTherapy

认知-行为法特征二

CBTisBriefer所需时间短Theaveragenumberofsessionsclientsreceiveisonly16.

CBTisnotanopen-ended,never-endingprocess.

一般病人只需要16个小时就能完成治疗。心理健康Mental+HealthCognitive-behavioralTherapy

认知-行为法特征三

Asoundtherapeuticrelationshipisnecessaryforeffectivetherapy,butnotthefocus 心理师和病人之间的良好关系虽重要但并非治疗焦点Theclientschangebecausetheylearnhowtothinkdifferentlyandtheyactonthatlearning.CBTtherapistsfocusonteachingrationalself-counselingskills.病人学会了不同的思维方法才改变了他们的行为。心理师注重教会病人理智地自我咨询技巧。心理健康Mental+HealthCognitive-behavioralTherapy

认知-行为法特征四

CBTisacollaborativeeffortbetweenthetherapistandtheclient

心理师和病人之间的合作努力

Therapistsseektolearntheirclients’goalsandthenhelpthemachievethosegoals.

Thetherapist‘sroleistolisten,teach,andencourage,whiletheclient’srolesistoexpressconcerns,learn,andimplementthatlearning。 心理师要发现和帮助病人实现他们的目标。他们的主要任务是倾听，鼓励和教病人技巧，而病人的主要任务则是诉说自己的问题，学习技巧以及把这些技巧运用到行动中去。心理健康Mental+HealthCognitive-behavioralTherapy

认知-行为法特征五

CBTisstructuredanddirective 结构完整，直截了当Specifictechniques/conceptsaretaughtduringeachsession.Wedonottellourclientswhattheirgoals“should”be.

Weshowourclientshowtothinkandbehaveinwaystoobtainwhattheywant。 每次见面心理师都要教病人一些专门的概念和技巧。他们不告诉病人应该有什么目标，而是教他们怎么思维怎么做才能达到目标。心理健康Mental+HealthCognitive-behavioralTherapy

认知-行为法特征六

CBTisbasedonaneducationalmodel 按照教育模式建立的

Mostemotionalandbehavioralreactionsarelearned.

Therefore,thegoaloftherapyisto

helpclientsunlearntheirunwantedreactionsandtolearnanewwayofreacting.Whenpeopleunderstandhowandwhytheyaredoingwell,theyknowwhattodotocontinuedoingwell。 大部分情感和行为的反应都是后天学的，所以要帮助病人放弃以前的反应而学习一种新的反应。当人们懂得怎样做和为什么要那样做，他们会继续如此做下去的。心理健康Mental+HealthCognitive-behavioralTherapy

认知-行为法特征七

HomeworkisacentralfeatureofCBT 一个中心任务是有回家作业Goalachievementcouldtakeaverylongtimeifapersononlythinks

aboutthetechniquesandtopicsforonehourperweek.

That‘swhyCBTtherapists

assignreadingassignmentsandencouragetheirclientstopracticethetechniqueslearned.

如果病人只有每周一小时才思考这些问题和技巧，那要很久才能达到目标。所以心理师布置回家作业，要病人在平时的生活中运用他们学到的技巧。心理健康Mental+HealthExamples案例Awomanisseriouslydepressedduetounhappymaritalrelationship

一位妇女婚姻不幸福导致严重抑郁症Amanfindsithardtomakeacommitmenttomarriage

一位男士就是下不了结婚的决定Amother/fatherfindsithardtolovetheiryoungchildunconditionally

做父母的感到很难去无条件地爱孩子心理健康Mental+HealthHowtoreleasestress?

怎样释放压力？Physicalactivity体力/体育活动Athleticactivities运动Cooking,cleaning,walking,etc. 烧煮，打扫，散步，等Non-Athleticactivity非体育活动Talkingtofriends与朋友交谈Listeningtomusic听音乐Drinkingmoderately适量饮酒Reading,writing,drawing,阅读，写作，画图Crying哭Dovol