別讓哀傷變成憂鬱症

Grief is a natural reaction to significant loss, but when grief becomes too much of a challenge, or when it lasts so long that it interferes with everyday activities and enjoyment, it can evolve into depression.

Here are some other tips to identify, avoid and overcome grief-related depression.

什麼是憂鬱症?

憂鬱症是一種悲傷、沮喪、悲觀或絕望的感覺,可持續好幾週或幾個月,並且干擾到處理日常事務的能力。 Grief makes it hard to concentrate or find the energy to solve problems. If the problems worsen, so does sadness, and depression can take over. Depression also can be caused by medications or chemical changes in the body. Something has to interrupt this pattern.

請注意下列徵兆:

  • 胃口改變
  • 失眠或睡眠障礙
  • 活動力降低
  • 注意力降低
  • Lack of enjoyment in things that used to provide satisfaction, enjoyment and happiness

如何避免憂鬱症

  • Maintain contact with people whose company you enjoy.
  • 儘可能讓生理、心理和心智保持活動力。
  • 與家人、朋友或VITAS團隊成員敞開心胸暢談您的感覺。
  • 將您的需求和願望告訴其他人;切勿期待他們能知道您的心思。
  • 為自己設定合理、可達到的目標。設定一個較低而可達成的目標,勝於設定一個難以達到的過高目標。
  • 控制重複的消極想法。

If you find your depression is spiraling out of control, talk to your doctor or seek the help of a mental health professional, either through counseling, medication or a combination of both.

必須考慮的事情

  • 您的感覺是真實的。
  • 您的問題是真實的,同時某種程度的憂鬱也是正常的。
  • It is normal for people who can't understand what you feel to try and cheer you up. Accept their attempts to help, but if their approach upsets you, tell them their words or behavior disrespect your feelings.
  • 疲勞和疲憊可能會造成憂鬱的感覺。
  • 痛苦可能會增加憂鬱,而憂鬱也可能會增加痛苦。
  • 憂鬱症的病人可能會有自私的傾向,而讓家人生氣。
  • If you are a caregiver, remember that you are not responsible for a patient’s depression.

解決辦法

下列方式可控制消極的想法:

  • 當您覺得自己有消極的想法時,便高聲大喊「停止」。
  • 想像一個大型紅色停止標誌。
  • 拍打您的手。
  • 站起身來移動到其他地方。
  • Allowing yourself a brief time (15 minutes) and a place to think negative thoughts.這樣可讓您控制這種想法。
  • 移轉注意力。讓您的心思專注於其他事物,以取代消極的想法。
  • Thinking about what changes you can make to gain control of the situation.
  • Thinking about what provided you with feelings of worth in the past and what can be done now as a substitute.
  • Taking risks in situations in which you can succeed.
  • Establishing a set of “little” hopes and events to look forward to.
  • Relaxing through guided imagery, visualization, art, music or other self-help activities.
  • Affirming and recognizing your self-worth.自我肯定-認定您的自我價值。
  • 參與藝術活動。
  • Take medications prescribed by your doctor for depression

了解安寧療護服務是否可幫助您的至親。

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