1、Maintaining Mental and Psychological Health维持心理健康浅谈Ginny Qin Zhan詹沁Dalian Maritime University大连海事大学.新.1What is physical health?身体健康是指什么？Free of diseases/illnesses or injuries没有疾病或受伤 All the organs in good shape所有的内脏和器官都发挥良好 Reasonably fit具有一定的活力.新.2What is psychological or mental health?心理健康是指什么？Fre
2、e of psychological diseases/disorders没有心理疾病 Common mental disorders:depression,anxiety,OCD,phobia,eating disorders,aggression,and other psychological barriers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.新.3Other than free from psychological disorders,what else?除了没有心理疾病还有什么呢？#1:Psychological well-
3、being-life satisfaction and happiness 心理健康-对生活的满意程度和幸福程度#2:Optimistic about the world,people,and future对世界,人类，及未来充满乐观#3:Ability to take perspectives能够从各个角度看待问题.新.4Stress压力 What is stress:discrepancy between the demands of a situation and the resources of the persons biological,psychological or socia
4、l systems压力：人的生理，心理，和社会资源不能满足环境要求 Types of stress:good stress(eustress)and bad stress(distress)压力有好有坏.新.5Common stressors常见压力起因 Sensory:pain,bright light,loud noise感官：痛，极亮光线，极大声 Life events: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:lack of money,unemplo
5、yment责任感：缺钱，下岗 Work/study:exams,project deadlines工作/学习：考试，项目截止期 Personal relationships:family,colleagues,friends人际关系：家庭成员，同事，朋友.新.6Common stressors(cont)常见压力起因(续）Lifestyle:heavy drinking,gambling,insufficient sleep生活方式：酗酒，赌博，睡眠不足 Early life exposure:child abuse,family change早期生活负面经历：遭虐待，家庭变故 Hardshi
6、p:shortage of food,housing,health生活贫困：粮食，住房，医疗 Failure:lack of opportunity to realize ambition失败感：雄心壮志没有实现.新.7Additional stressors for Chinese college professors 国内大学教授常见压力起因 Transition to market economy，fierce competition转折到市场经济，竞争激烈Social comparison(education and income not in sync)与他人比较（教育程度和经济收入
7、不符）Social isolation to a certain extent社交圈子较窄Unfulfilled personal goals(sense of loss)个人追求不得志（失落感）Only child独生子女.新.8General Adaptation Syndrome基本适应综合症基本适应综合症First stage:Alarm 第一阶段：一惊一咋 When the threat or stressor is identified,the bodys stress response is a state of alarm.Adrenaline will be produced
8、 in order to bring about the“fight-or-flight”response.感受到压力，身体的最初反应是“抗争或逃跑”Second stage:Resistance 第二阶段：抵抗 If the stressor persists,it becomes necessary to attempt some means of coping with the stress.Although the body begins to try to adapt to the stress,it cannot keep this up indefinitely,so its r
9、esources are gradually depleted.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Third stage:Exhaustion 第三阶段：精疲力尽 All the bodys resources are eventually depleted and the body is unable to maintain normal function.If stage three is extended,immune system may be weakened,resulting in illnesses such as ulcers,depression or
10、even cardiovascular problems,along with other physical or mental illnesses.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.新.9Duration of the stress压力时间长短 Chronic seriously negative consequences长期或慢性的会带来严重后果 Short-term less negative consequences短期的则后果要轻些.新.10Clinical Depression 临床抑郁症
11、Depression is the common cold of psychological disorders 抑郁症被称为心理疾病中的伤风感冒 Estimated rate in USA,China and Japan:5%估计发病率在美国，中国，和日本都是5%Women outnumber men worldwide 女性高于男性 Express emotion differently?表达情感不同？Cope with stress differently?处理压力不同？Sensitivity to negative feedback?对负面反馈太敏感?.新.11Depression 抑
12、郁症 Clinical depression vs.depressive mood临床抑郁症和抑郁感区别 Clinical depression is characterized by a pervasive low mood,loss of interest in usual activities and diminished ability to experience pleasure.Last for at least several months.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 Depressive mood is temporary with mild sym
13、ptoms抑郁感是暂时的，症状不严重.新.12Clinical depression symptoms临床抑郁症主要症状 Persistent sad,anxious or“empty”mood 长期不快乐，有焦虑感，有一种空荡荡的感觉 Loss of appetite and weight loss or overeating and weight gain 要么厌食要么大吃，引起体重变化 Insomnia or oversleeping/lethargic all the time 要么失眠要么睡太多，整天懒洋洋 Restlessness or irritability 心神不定，易怒 P
14、sychomotor agitation or psychomotor retardation 行为举止要么易躁要么缓慢 Feelings of worthlessness,guilt,helplessness 窝囊感，负疚感，无助感 Feelings of hopelessness,pessimism 没有希望，悲观.新.13Clinical depression symptoms临床抑郁症主要症状（续）Difficulty thinking,concentrating,remembering or making decisions 思考困难，注意力不能集中，记忆力衰退，无能力做决定 Tho
15、ughts of death or suicide or attempts at suicide 有自杀念头 Loss of interest or pleasure in hobbies and activities that were once enjoyed 对平时喜欢的爱好和活动失去兴趣 Withdrawal from social situations,family and friends 躲避社交，疏远家人和朋友 Decreased energy,fatigue,feeling“slowed down”or sluggish 精力不足，疲劳感 Persistent physical
16、 symptoms that do not respond to treatment,such as headaches,digestive problems,and chronic pain 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.新.14Depression(cont)抑郁症（续）Cognitive processes 认知过程 Negative thinking 负面思考 View the world through“dark glasses”墨镜观世 Self-defeating behavior 自我打败行为 Learned helplessnes
17、s 习惯性无助感 Magnify the bad and minimize the good 放大坏的方面，缩小好的方面.新.15Depressive Explanatory Style抑郁症病人解释问题的方式.新.16Vicious Cycle of Depression抑郁症恶性循环.新.17Loneliness 孤独感 Loneliness is the common headache of psychological disorders孤独感被称为心理疾病中的头疼 Little or no self-disclosure 很少透露内心世界 View others negatively
18、只看到别人的缺点 Feel inadequate in social relationships 社会关系中觉得自己无能 Low in self-esteem 自尊感很低 Not the same as aloneness 和独自一人不同 Is related to shyness 和害羞有联系 Is related to depression 和抑郁症有联系.新.18Cognitive Processes:relationship among shyness,loneliness and depression认知过程：害羞，孤独感和抑郁症的相互关联.新.19Personality 个性 Ty
19、pe A personality A型个性 Impatient 急躁 Time-conscious 赶时间 Competitive 竞争性强 Insecure about self 具有不安全感 Hostile and aggressive有恶意，攻击性强 Free-floating anxiety 说不出名堂的焦虑感 Cant relax and simply enjoy life 很难放松享受生活 Type B personality B型个性 Patient 耐心 Relaxed 放松 Easy-going 轻松 Creative and imaginative有创造力和想象力 Self
20、-analyzing 自我分析 Avoid stressful situations避免有压力的场合.新.20Emotions 情感 Two basic elements 两个基本要素 Physiological arousal生理反应 Cognitive interpretation 认知解释 Positive and negative emotions 正面和负面 Huge impact on mental health 对心理健康有很大的影响.新.21Six basic human emotions人类最基本的六大情感.新.22Other types of emotions Envy/J
21、ealousy Disappointment Pride Shame Embarrassment Frustration Pity Empathy Aggressiveness.新.23Stress and Emotion压力和情感.新.24What to do?怎么做？Seek professional help寻求专业帮助 Self-help自己帮助 Social support社会帮助.新.25Coping styles对付方法 Psychoanalysis心理分析法 Cognitive-behavioral therapy认知-行为法.新.26Psychoanalysis心理分析法 A
22、 method of mind investigation-especially of the unconscious mind是一种调查人的内心（无意识）世界的方法 How?怎么调查？Through free associations 通过分析自由联想 Through fantasies 通过分析幻想 Through dreams 通过分析梦.新.27Psychoanalysis心理分析法 Emphasizes early experiences 强调早期生活经历 Relationship with parents(particularly mother)跟父母的关系（尤其是跟母亲）Hist
23、ory of sexual maturity 性成熟历史 Identifies defense mechanisms 挖掘心理自我防御机制 Suppression/repression 压制 Denial 否认 Regression 倒退 Displacement 误放 Solves the conflicts 解决心理冲突.新.28Psychoanalysis心理分析法特点Advantages 优点Tries to locate the root problem试图找到问题症结Able to get relief from painful emotional symptoms 可以解除痛苦的
24、情感症状Feels understood as a unique individual 觉得被理解Develops a meaningful relationship with therapist和心理师建立起有意义的关系Disadvantages 缺点Takes a long time时间很长Open-ended没完没了“Just talking”“就是讲话”Heavily relies on therapist 过分依赖心理师.新.29Examples 案例 A woman is seriously depressed due to unhappy marital relationship
25、一位妇女婚姻不幸福导致严重抑郁症 A man finds it hard to make a commitment to marriage一位男士就是下不了结婚的决定 A mother/father finds it hard to love their young child unconditionally做父母的感到很难去无条件地爱孩子.新.30Cognitive-behavioral Therapy认知-行为法特征一 CBT is based on the Cognitive Model of Emotional Response 建立在情感反应的认知模式上建立在情感反应的认知模式上 B
26、ased on the idea that our thoughts cause our feelings and behaviors,not external things,like people,situations,and events.We can change the way we think to feel/act better even if the situation does not change.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。.新.31Cognitive-behavioral Therapy认知
27、-行为法特征二 CBT is Briefer 所需时间短所需时间短 The average number of sessions clients receive is only 16.CBT is not an open-ended,never-ending process.一般病人只需要16个小时就能完成治疗。.新.32Cognitive-behavioral Therapy认知-行为法特征三 A sound therapeutic relationship is necessary for effective therapy,but not the focus 心理师和病人之间的良好关系虽
28、重要但并非治疗心理师和病人之间的良好关系虽重要但并非治疗焦点焦点 The clients change because they learn how to think differently and they act on that learning.CBT therapists focus on teaching rational self-counseling skills.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。.新.33Cognitive-behavioral Therapy认知-行为法特征四 CBT is a collaborative ef
29、fort between the therapist and the client心理师和病人之间的合作努力 Therapists seek to learn their clients goals and then help them achieve those goals.The therapists role is to listen,teach,and encourage,while the clients roles is to express concerns,learn,and implement that learning。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
30、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。.新.34Cognitive-behavioral Therapy认知-行为法特征五 CBT is structured and directive结构完整，直截了当结构完整，直截了当 Specific techniques/concepts are taught during each session.We do not tell our clients what their goals“should”be.We show our clients how to think and behave
31、in ways to obtain what they want。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。.新.35Cognitive-behavioral Therapy认知-行为法特征六 CBT is based on an educational model 按照教育模式建立的按照教育模式建立的 Most emotional and behavioral reactions are learned.Therefore,the goal of therapy is to help clients unlearn th
32、eir unwanted reactions and to learn a new way of reacting.When people understand how and why they are doing well,they know what to do to continue doing well。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。.新.36Cognitive-behavioral Therapy认知-行为法特征七 Homework is a central feature
33、 of CBT 一个中心任务是有回家作业一个中心任务是有回家作业 Goal achievement could take a very long time if a person only thinks about the techniques and topics for one hour per week.Thats why CBT therapists assign reading assignments and encourage their clients to practice the techniques learned.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
34、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。.新.37Examples 案例 A woman is seriously depressed due to unhappy marital relationship一位妇女婚姻不幸福导致严重抑郁症 A man finds it hard to make a commitment to marriage一位男士就是下不了结婚的决定 A mother/father finds it hard to love their young child unconditionally做父母的感到很难去无条件地爱孩子.新.38How t
35、o release stress?怎样释放压力？Physical activity 体力/体育活动 Athletic activities 运动 Cooking,cleaning,walking,etc.烧煮，打扫，散步，等 Non-Athletic activity 非体育活动 Talking to friends 与朋友交谈 Listening to music 听音乐 Drinking moderately 适量饮酒 Reading,writing,drawing,阅读，写作，画图 Crying 哭 Do volunteer work 做义工 Going to church/seekin
36、g faith 宗教信仰.新.39How NOT to release stress?不应该这样释放压力 Take it out on loved ones(spouse,parents,children,friends,pets,etc.)把气出在伴侣，家长，孩子,朋友，宠物等身上 Over eat/drink or under eat 暴饮暴食或不吃不喝 Sleep too much 睡太久 Self-harming acts or punishment 自我伤害惩罚 Be a perfectionist 做完美主义者 Dwell on the negative/failure 在负面/失
37、败上徘徊 Do nothing 什么都不干.新.40Self-esteem 自尊感 Determined by genes?由基因造成的吗？Developmental in nature 从小发展过来的 How to raise SE?怎样提高自尊感？Emphasize the positive/strength强调正面的，强调长处 Set realistic goals制定现实的目标 Make reasonable comparison与他人比较要合理 Seek social support寻求社会支持.新.41Learn how to adjust学会心理调节 Learn to under
38、stand/analyze own emotions and mood学会对自己的情绪和情感进行了解和分析 Learn to estimate outcomes and prepare for them预计估测事物的各种结果，做好心理准备 Lower expectations 降低期望 Have long term viewpoints and look forward to the future 把目光放远，憧憬未来“Pick your battles”大事要坚持原则，小事则难得糊涂 Smile often 平时多笑 Help others to help yourself助人即助己.新.42Final words最后智言“Once we understand the problem,half of it is already solved”一旦明白有问题,那末问题的一半已经解决.新.43 Thank you and wish you physical&mental health祝大家身理和心理健康.新.44
