如何从抑郁症等心理困扰中恢复？
<div class="wx_rich_media_content" id="jsWxContainer"><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;font-size: var(--articleFontsize);letter-spacing: 1px;">从心理问题的困扰中走出来，有点像在你以为自己可能会被淹死的时候，从大海中站起来。</span><br></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;font-size: var(--articleFontsize);">那一刻，你如释重负。</span></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;font-size: var(--articleFontsize);">你可以呼吸，不再有明显的症状。</span></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;font-size: var(--articleFontsize);">但要回到岸上，还需要游很多次泳。</span></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;font-size: var(--articleFontsize);">这种情况往往是在一个人经历抑郁、精神病或躁狂发作时出现，但当Ta的思想和情绪开始清晰时，生活就会逐渐恢复。</span><span style="font-family: 宋体;font-size: var(--articleFontsize);letter-spacing: 1px;"></span></section><section style="letter-spacing: 0.578px;text-wrap: wrap;text-align: center;line-height: 1.75em;"><span class="wxart_image" wx-style="display:inline-block;width: 578px;display: inline;height: 384px;"></span></section><section style="margin-right: 8px;margin-left: 8px;letter-spacing: 0.578px;text-wrap: wrap;text-align: center;line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;"><em style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; font-size: 16px; visibility: visible;"><span style="font-family: 宋体;outline: 0px;visibility: visible;color: rgb(122, 68, 66);font-size: 24px;"><strong style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;"><span style="outline: 0px;visibility: visible;text-decoration-style: solid;text-decoration-color: rgb(62, 62, 62);"><strong style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: var(--articleFontsize);letter-spacing: 0.578px;visibility: visible;"><span style="outline: 0px;color: rgb(178, 178, 178);font-family: "Helvetica Neue", 黑体, Arial, sans-serif;font-size: 12px;visibility: visible;">图片来源：pixabay</span></strong></span></strong></strong></span></em></span></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">对于双相情感障碍、抑郁症和其他突发性疾病，临床上往往非常关注症状。在抑郁症或躁狂症发作时，患者的健康会受到威胁，因此，渡过难关自然就成了患者要克服的目标。</span></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">但之后呢？本次发作结束后，即便症状得到了缓解，患者也可能会面临随之而来的其他难题，比如大量需要处理的工作、需要修复的人际关系，以及需要偿还的债务。</span><o:p></o:p></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">即使是持续时间较短的情绪或心理健康问题发作也会严重扰乱一个人的工作、幸福感、人际关系和日常生活。因此，<strong>心理健康问题的恢复不仅仅是从特定症状或某一次发作中恢复，而是对正常生活的回归</strong>。</span><o:p></o:p></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">如果你正经历严重的心理健康问题，请善待自己。疾病发作时经历万花筒般千变万化的情绪是很正常的，别人可能会理解你，也可能不理解，但最重要的是，你要以自我同情的形式诚实地面对自己所经历的一切。自我同情意味着承认自己的痛苦，并采取措施向前迈进。研究表明，在面对心理疾病时，自我同情是一种复原力的来源，也是精神疾病患者恢复心理健康的有力中介</span><span style="letter-spacing: 1px;font-family: 宋体;font-size: 16px;">（Trompetter et al., 2017）</span><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">。</span><o:p></o:p></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">当你回归到正常生活时，你要调整好自己的节奏。比如当你很久没有工作时，突然回到忙碌的工作状态可能会让你倍感压力，觉得十分不适应。这时，你可以在心理咨询师和临床医生的指导下，制定危机后的计划帮助自己度过难关，比如列一张清单，将你回归正常生活后需要做的事和需要说的话都列出来，让零散的想法变得井然有序。</span><o:p></o:p></section><section style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">此外，考虑潜在的触发因素也能帮助你避免挫折。例如，当生活环境十分混乱时，大多数人也很难清晰地思考问题，因此，在你回归到正常生活后，你可以第一时间给房间做个大清洁，在收拾整理房间的同时，你也在清理自己头脑里纷繁复杂的思绪。</span></section><section style="letter-spacing: 0.578px;text-wrap: wrap;text-align: center;line-height: 1.75em;"><span class="wxart_image" wx-style="display:inline-block;height: 433px;width: 578px;display: inline;"></span></section><section style="margin-right: 8px;margin-left: 8px;letter-spacing: 0.578px;text-wrap: wrap;text-align: center;line-height: 1.75em;"><span style="font-family: 宋体;letter-spacing: 1px;"><em style="outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; font-size: 16px; visibility: visible;"><span style="font-family: 宋体;outline: 0px;visibility: visible;color: rgb(122, 68, 66);font-size: 24px;"><strong style="outline: 0px;visibility: visible;"><strong style="outline: 0px;visibility: visible;"><span style="outline: 0px;visibility: visible;text-decoration-style: solid;text-decoration-color: rgb(62, 62, 62);"><strong style="outline: 0px;font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif;font-size: var(--articleFontsize);letter-spacing: 0.578px;visibility: visible;"><span style="outline: 0px;color: rgb(178, 178, 178);font-family: "Helvetica Neue", 黑体, Arial, sans-serif;font-size: 12px;visibility: visible;">图片来源：pexels</span></strong></span></strong></strong></span></em></span><span style="font-size: var(--articleFontsize);letter-spacing: 0.034em;text-align: justify;"></span></section><p style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; line-height: 1.75em;"><span style="letter-spacing: 1px;font-size: 17px;font-family: 宋体;">摆脱抑郁症等心理问题的困扰虽然存在很多困难，但只要行动起来、慢慢来，每一天都可以变得更好，最终回到生活的正轨。</span></p><section><br></section><p><br></p><section data-role="outer" label="edit by 135editor" data-mpa-powered-by="yiban.io" style="outline: 0px;visibility: visible;"><section data-role="outer" label="Powered by 135editor.com" style="margin-bottom: 24px;outline: 0px;visibility: visible;"><section data-role="paragraph" data-width="95%" style="margin-right: auto;margin-left: auto;outline: 0px;border-width: 0px;border-style: none;border-color: initial;width: 643.141px;visibility: visible;"><section style="outline: 0px;text-align: center;visibility: visible;"><section style="letter-spacing: 0.544px;max-inline-size: 100%;outline: none 0px !important;"><p style="margin-bottom: 16px;outline: 0px;color: rgb(73, 73, 73);font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;font-size: 15px;letter-spacing: 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