摘要
- 情绪健康检查表
- Emotional Wellness Checklist
This article is part of an Work Life Balance tutorial series. Make sure to check out my other articles as well:
Preview
- How Helping Others Can Relieve Anxiety and Depression |New research shows one more way that compassion is beneficial.|Posted Oct 10, 2017
compassionate goals were associated with lower levels of symptoms and less relationship conflict.
情绪健康检查表
Emotional wellness is the ability to successfully handle life’s stresses and adapt to change and difficult times.
情绪健康是成功地处理生活压力和适应变化和困难时期的能力。
前景乐观
专家说，情绪健康的人消极情绪少，能更快地从困难中恢复过来。这种品质叫做弹性（ resilience ）。情绪健康的另一个标志是能够持久保持积极情绪、欣赏美好时光。
培养更积极的心态：
- 记住你的善行。
- 原谅你自己。
- 多花点时间和朋友在一起。
- 探索你对人生意义和人生目标的信念。
- 养成健康的生活习惯。
减少压力
每个人都不时感到压力。压力会在你最需要的时候给你一股能量。但是，如果压力持续很长一段时间被称为慢性应激，“高度警惕”的变化变得有害无益。学习应对压力的方法也能增强你的韧性。
管理你的压力:
- 充足的睡眠。
- 经常锻炼。
- 建立一个社会支持网络。
- 设置优先级。
- 积极思考。
- 尝试放松。
- 寻求帮助。
提高睡眠质量
为了完成我们今天想做的每一件事，我们经常牺牲睡眠。但是睡眠对身心健康都有影响。这一点对你的幸福至关重要。当你处于疲劳状态的时候不能发挥最佳效能。睡眠有助于你更清晰地思考，更快的反应和更好的集中注意力。采取措施确保你有规律的睡个好觉。
获得更好的睡眠质量：
- 每天按时上床睡觉 & 起床。
- 在黑暗、安静的地方睡觉。
- 每天锻炼。
- 限制使用电子产品。
- 睡前放松。
- 避免在白天晚些时候饮酒、吸烟和刺激物质。
- 如果你有持续的睡眠问题请咨询健康专家。
正念
正念的概念很简单。这个古老的实践是关于完全意识到正在发生的一切，内在的一切和周围发生的一切。这意味着不要把生活当成“自动驾驶”，成为一个更加用心的人需要承诺和实践。下面是一些帮助你入门的技巧。
To be more mindful：
- 用鼻子深呼吸，数到4，保持1秒钟，然后通过嘴呼气数到5。经常重复。
- 漫步，留心、欣赏周围的风景。
- 练习正念饮食。用心去体会对食物的渴望，进食时身体的感觉。
- 在你的本地社区找到正念资源，包括课程、计划或书籍。
应对亲人/爱人逝去
当你所爱的人死了，你的世界就会改变。没有绝对正确或错误的悼念方式。虽然亲人的去世会让人感到难以忍受，但大多数人都能在家人和朋友的支持下度过悲痛的过程。学习一些健康的方法帮助你度过困难时期。
以下措施有助于应对爱人逝去：
- 照顾好自己。
- 和一个关心你的朋友谈谈。
- 不要马上做任何重大的改变。
- 加入悲伤支持小组。
- 考虑专业支持。
- 如果你在日常活动中遇到困难，可以和你的医生谈谈。
- 耐心点。度过悲痛需要时间。
加强社会联系
社会关系可能有助于保护健康和延长寿命。科学家们发现，我们与他人的联系可以对我们的身心健康产生强大的影响。无论是与浪漫的伴侣、家人、朋友、邻居或其他人，社会关系都会影响我们的生物和幸福。
构建健康的社会支持系统：
- 与你的孩子建立牢固的关系。
- 积极行动建立与家人和朋友分享的良好习惯。
- 如果你是家庭照顾者，学会向别人寻求帮助。
- 加入一个专注于自己喜爱的爱好的团体，如阅读、远足或绘画。
- 加入一个课程，学点新东西。
- 在社区里做一些你关心的事情，比如社区花园、学校、图书馆或礼拜场所。
- 到不同的地方去结识新朋友。
Emotional Wellness Checklist
BRIGHTEN YOUR OUTLOOK
People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times.
To develop a more positive mindset:
- Remember your good deeds.
- Forgive yourself.
- Spend more time with your friends.
- Explore your beliefs about the meaning and purpose of life.
- Develop healthy physical habits.
REDUCE STRESS
Everyone feels stressed from time to time. Stress can give you a rush of energy when it’s needed most. But if stress lasts a long time—a condition known as chronic stress—those “high alert” changes become harmful rather than helpful. Learning healthy ways to cope with stress can also boost your resilience.
To help manage your stress
- Get enough sleep.
- Exercise regularly.
- Build a social support network.
- Set priorities.
- Think positive.
- Try relaxation methods.
- Seek help.
GET QUALITY SLEEP
To fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.
To get better quality sleep:
- Go to bed and get up each day at the same time.
- Sleep in a dark, quiet place.
- Exercise daily.
- Limit the use of electronics.
- Relax before bedtime.
- Avoid alcohol, nicotine, & stimulants late in the day.
- Consult a health care professional if you have ongoing sleep problems.
BE MINDFUL
The concept of mindfulness is simple. This ancient practice is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Becoming a more mindful person requires commitment and practice. Here are some tips to help you get started.
To be more mindful:
- Take some deep breaths in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.
- Enjoy a stroll and notice the sights around you.
- Practice mindful eating. Be aware of each bite and when you’re full.
- Find mindfulness resources in your local community, including classes, programs, or books.
COPE WITH LOSS
When someone you love dies, your world changes. There is no right or wrong way to mourn. Although the death of a loved one can feel overwhelming, most people can make it through the grieving process with the support of family and friends. Learn healthy ways to help you through difficult times.
To help cope with loss:
- Take care of yourself.
- Talk to a caring friend.
- Try not to make any major changes right away.
- Join a grief support group.
- Consider professional support.
- Talk to your doctor if you’re having trouble with everyday activities.
- Be patient. Mourning takes time.
STRENGTHEN SOCIAL CONNECTIONS
Social connections might help protect health and lengthen life. Scientists are finding that our links to others can have powerful effects on our health—both emotionally and physically. Whether with romantic partners, family, friends, neighbors, or others, social connections can influence our biology and well-being.
To build healthy support systems:
- Build strong relationships with your kids.
- Get active and share good habits with family and friends.
- If you’re a family caregiver, ask for help from others.
- Join a group focused on a favorite hobby, such as reading, hiking, or painting.
- Take a class to learn something new.
- Volunteer for things you care about in your community, like a community garden, school, library, or place of worship.
- Travel to different places and meet new people.
扩展阅读：《嗑药简史》
嗑药简史（一）：药物成瘾与神经系统
- 什么是瘾？成瘾分类：物质成瘾、行为成瘾
- 药物成瘾：管制药品及毒品、宗教致幻剂、酒精和烟草
- 行为成瘾：饮食、运动、性、暴力和战争
- 瘾的形成机制：奖赏路径和神经递质（多巴胺、肾上腺素、内啡肽和催产素）
嗑药简史（二）：瘾品跨境流动与外交关系
扰动中美大国外交的 China Girl (芬太尼)
- 什么是芬太尼,Fentanyl
- 大国外交的头等优先事项
- 预测：暗黑幽灵无国界
嗑药简史（三）：瘾品管制背后的情与法
- 严刑峻法：瘾品管制与定罪量刑
- 戈尔巴乔夫的禁酒运动
嗑药简史（四）：咖啡上瘾，喝还是不喝？
- 咖啡的保健作用及临床实证研究案例
- 咖啡种类、制作工艺对健康效益的影响
