Common Mental Health Struggles
以下是美国大学生中最常见的一些心理健康问题 students.
Anxiety
焦虑症使人们有一种持续的、无情的压倒性的感觉 worry, angst, and fear. 下面是几个焦虑管理技巧 the UD Counseling Center:
- 管理身体——注意锻炼、饮食、睡眠和潜在的不健康 substances (caffeine/sugar/alcohol, tobacco, drugs)
- Breathing - deeply, slowly, frequently
- 运用正念意识——把你的注意力从产生焦虑的事情上转移开
- 当忧虑叫你的名字时，没有倾听——注意到与之相关的身体紧张 with worry and saying 'no' to it
- 知道而不是表现出愤怒——认识到愤怒的存在而不采取行动 it
- 有一点乐趣-在共同的人类状况中找到幽默
- Turning it off - quieting the ruminative mind
- 不断打断消极的思想——停止思想，替换思想 with persistence
- 担心得好，但只有一次——知道担心是可以的，然后把它做好 letting go
- 学会计划而不是担心-使用有效的计划来帮助出租 go process
Depression
Who Gets Depressed?
每隔一段时间，每个人都会感到“沮丧”、“低落”或“忧郁”. It is a typical and 健康地应对日常生活中的失望、挫折、分离和 losses we all experience.
抑郁症在女性中比男性更常见，它可以发生在任何年龄. Depression is very complex and can be difficult to diagnose.
Major Depression
当一个人出现前两种症状中的任何一种时，就被诊断为重度抑郁症 在以下列表中，并连续出现至少四种或更多其他症状 在两周的时间里，以一种偏离正常功能的方式.
- Feeling depressed or sad most of the day
- 丧失从所有或几乎所有活动中获得快乐的兴趣或能力 were previously enjoyed
- 不节食时体重明显减轻，或体重增加，或体重减少或增加 in appetite nearly every day
- 夜间难以入睡或白天需要更多睡眠
- Noticeably slowed down or agitated throughout the day
- Feeling fatigued or a loss of energy nearly every day
- 无价值的感觉或极端的或不适当的罪恶感
- 注意力不集中或思考能力有困难，这也可以通过 others as indecisiveness
- 反复想到死亡或自杀的念头(有或没有明确的计划) for committing suicide) or a suicide attempt
Grief and Loss
失去在我们的生活中是不可避免的，悲伤是处理失去的自然方式. The 悲伤过程的长度因人而异. Even though grieving can be very painful, it should not be rushed. Try to situate yourself around supportive people who will allow you the time you need to grieve.
Ways of Coping with Grief
- Talk to family and friends
- Seek counseling
- Engage in social activities
- Exercise
- Eat healthy foods
- Get plenty of sleep; make time to care for yourself
- Join a support group
- Take a walk
- Take time to grieve
How to Support Those Who Are Grieving
- Be a good listener
- Ask about their feelings
- Share your feelings
- Acknowledge their pain
- Let them grieve for as long as needed
- Be available
Eating Disorders
饮食失调是影响所有男性和女性的严重而复杂的疾病 ages.
The most common eating disorders are:
- Anorexia Nervosa
- Binge Eating
- Bulimia Nervosa
如何识别你或你关心的人是否正在与节食作斗争 disorder:
- 你会因为觉得饱了或者想吃得更多而感到恶心吗?
- 你是否担心自己已经无法控制自己实际吃了多少?
- 你最近是否在三个月内减掉了15磅或更多?
- 当别人说你瘦的时候，你觉得自己胖或者超重吗 or too thin?
- Do you find that you constantly think about food
如果你对上述两个或两个以上的问题的回答是肯定的，那么你可能已经拥有了 an eating disorder.
Seasonal Affective Disorder
为期中考试、期末考试甚至是完成论文而学习的学生都会感到压力 and overwhelmed. They may be irritable, anxious, sad and tired. These can be typical 对压力的反应将在期中考试结束后得到缓解. However, for 有些学生这些症状持续存在并恶化. Symptoms that persist 而在秋季和冬季恶化可能是季节性情感障碍的征兆 (SAD). SAD symptoms include:
- Increased feelings of stress and anxiety
- Lower mood and/or increased sadness
- Feelings of guilt and worthlessness
- Irritability and/or restlessness
- Changes in school performance
- Decreased energy
- Increased sleep, feeling tired or washed out
- Changes in weight or appetite
季节性情感障碍出现在秋季和冬季，由于减少 exposure to sunlight. SAD affects about 5-13% of the population. The Mayo Clinic 指出日照减少会影响昼夜节律、血清素和褪黑素 levels.
- Circadian Rhythm (your biological clock)
秋冬季节日照的减少可能会扰乱你的身体内部 时钟，它让你知道什么时候该睡觉，什么时候该醒着. This disruption of your circadian rhythm may lead to feelings of depression. - Serotonin levels
血清素，一种影响情绪的大脑化学物质(神经递质)，可能会下降 play a role in seasonal affective disorder. Reduced sunlight can cause a drop in serotonin that may trigger depression. - Melatonin levels
季节的变化会破坏自然荷尔蒙褪黑激素的平衡 plays a role in sleep patterns and mood.
SAD会对学生的健康和学业成功产生重大影响. SAD是一种真实的疾病，治疗方案包括:
- Learn about symptoms and SAD.
- 注意警告信号和可能影响SAD的触发因素.
- Increase exercise. 体育活动可能有助于减轻症状和控制压力水平.
- Follow treatment plan. 如果正在服药或接受治疗，请继续遵循建议.
- 保证充足的睡眠，保持健康的饮食，注意碳水化合物的摄入.
- 光照射疗法——遵循医疗保健提供者的建议.
- Avoid alcohol and illicit drugs. They can worsen symptoms and make SAD more difficult to treat.
Importance of Treatment
这些挣扎会极大地干扰日常生活，导致许多健康问题. 此外，上面列出的许多挣扎症状也是医学症状 issues; for example, symptoms of Seasonal Affective Disorder include thyroid issues, chronic viral illness, and chronic fatigue.
如果你认为你或你关心的人可能正在经历一些症状 如上所述，寻求医疗援助是很重要的. You should schedule and appointment with Dr. Rodriguez in the Health Clinic or meet with a UD Counselor.
Resources & Information
如果你有兴趣了解更多关于这些心理健康斗争和他们的 治疗，下面提供的链接将引导你到相关的心理健康 pages on the American Psychiatric Association website.