災難幸存者自我護理要點

Things to Remember When Trying to Understand Disaster Events

災害事件後應了解的要點

• No one who sees a disaster is untouched by it.
• 沒有人看見災難而不為所動。
• It is normal to feel anxious about you and your family's safety.
• 焦慮您和您的家人的安全很正常。
• Profound sadness, grief, and anger are normal reactions to an abnormal event.
• 對非正常事件深刻的哀傷、悲痛、憤怒是正常的反應。
• Acknowledging our feelings helps us recover.
• 正視我們的感受有助於我們恢複。
• Focusing on our strengths and abilities will help you to heal.
• 關注於自己的長處和能力有助於你康複。
• Accepting help from community programs and resources is healthy.
• 接受他人和各種組織的幫助是健康的表現。
• We each have different needs and different ways of coping.
• 我們中的每一個都有自己獨特的要求和對事件適應方式。
• It is common to want to strike back at people who have caused great pain.
• 想要反擊對你造成極大痛苦的人是很常見的。
• However, nothing good is accomplished by hateful language or actions.
• 但是， 懷恨的語言或行動不會帶來好結果。

Signs that Adults Need Stress Management Assistance

成年人需要減壓援助的跡象

• Difficulty communicating thoughts
• 有困難交流想法
• Difficulty sleeping
• 睡眠困難
• Difficulty maintaining balance
• 保持平衡有困難
• Easily frustrated
• 容易沮喪
• Increased use of drugs/alcohol
• 用藥量 / 飲酒量上升
• Limited attention span
• 關注時間變短
• Poor work performance
• 工作效率低
• Headaches/stomach problems
• 頭痛 / 胃有問題
• Tunnel vision/muffled hearing
• 隧道視覺 / 嗡嗡聲不斷
• Colds or flu-like symptoms
• 感冒或流感狀症狀
• Disorientation or confusion
• 迷失方向或混亂感
• Difficulty concentrating
• 注意力集中困難
• Reluctance to leave home
• 不願離家
• Depression, sadness
• 抑鬱，悲傷
• Feelings of hopelessness
• 絕望感
• Mood-swings
• 情緒波動
• Crying easily
• 易哭
• Overwhelming guilt and self-doubt
• 強烈的罪惡感和自我懷疑
• Fear of crowds, strangers, or being alone
• 對人群、陌生人、或獨處有恐懼感

Ways to Ease the Stress

如何紓緩壓力

• Talk with someone about your feelings– anger, sorrow, and other emotions-- even though it may be difficult.
• 即使可能有困難，也要和人談論你的感受 - 憤怒、悲哀、和其它情緒。
• Don't hold yourself responsible for the disastrous event or be frustrated because you feel that you cannot help directly in the rescue work.
• 不要因為你覺得你不能親自在救援工作出力而有負責感或挫折感。
• Take steps to promote your own physical and emotional healing by staying active in your daily life patterns or by adjusting them. This healthy outlook will help yourself and your family. (i.e. healthy eating, rest, exercise, relaxation, meditation.)
• 采取步驟促進自己的身體和情緒愈合：積極地保持你的日常生活模式或通過調整。這個健康的前景（即健康的飲食、休息、運動、放鬆、冥想）將幫助你和你的家庭。
• Maintain a normal household and daily routine, limiting demanding responsibilities of yourself and your family.
• 維持一個正常的家庭和日常工作，你和你的家庭有限的責任。
• Spend time with family and friends.
• 每天和家庭成員和朋友共度時光。
• Participate in memorials, rituals, and use of symbols as a way to express feelings.
• 參加一些紀念活動，用儀式和使用的符號作為一個方法來表達感情。
• Use existing supports groups of family, friends, and church.
• 接受家庭、朋友和現有的社會機構和宗教團體的幫助。
• Establish a family emergency plan. Feeling that there is something that you can do can be very comforting.
• 建立家庭應急預案。感覺那些你可以做的並令你感受好的事情。
  

http://mentalhealth.samhsa.gov/publications/allpubs/KEN-01-0097/default.asp