灾难幸存者自我护理要点

Things to Remember When Trying to Understand Disaster Events

灾害事件后应了解的要点

• No one who sees a disaster is untouched by it.
• 没有人看见灾难而不为所动。
• It is normal to feel anxious about you and your family's safety.
• 焦虑您和您的家人的安全很正常。
• Profound sadness, grief, and anger are normal reactions to an abnormal event.
• 对非正常事件深刻的哀伤、悲痛、愤怒是正常的反应。
• Acknowledging our feelings helps us recover.
• 正视我们的感受有助于我们恢复。
• Focusing on our strengths and abilities will help you to heal.
• 关注于自己的长处和能力有助于你康复。
• Accepting help from community programs and resources is healthy.
• 接受他人和各种组织的帮助是健康的表现。
• We each have different needs and different ways of coping.
• 我们中的每一个都有自己独特的要求和对事件适应方式。
• It is common to want to strike back at people who have caused great pain.
• 想要反击对你造成极大痛苦的人是很常见的。
• However, nothing good is accomplished by hateful language or actions.
• 但是， 怀恨的语言或行动不会带来好结果。

Signs that Adults Need Stress Management Assistance

成年人需要减压援助的迹象

• Difficulty communicating thoughts
• 有困难交流想法
• Difficulty sleeping
• 睡眠困难
• Difficulty maintaining balance
• 保持平衡有困难
• Easily frustrated
• 容易沮丧
• Increased use of drugs/alcohol
• 用药量 / 饮酒量上升
• Limited attention span
• 关注时间变短
• Poor work performance
• 工作效率低
• Headaches/stomach problems
• 头痛 / 胃有问题
• Tunnel vision/muffled hearing
• 隧道视觉 / 嗡嗡声不断
• Colds or flu-like symptoms
• 感冒或流感状症状
• Disorientation or confusion
• 迷失方向或混乱感
• Difficulty concentrating
• 注意力集中困难
• Reluctance to leave home
• 不愿离家
• Depression, sadness
• 抑郁，悲伤
• Feelings of hopelessness
• 绝望感
• Mood-swings
• 情绪波动
• Crying easily
• 易哭
• Overwhelming guilt and self-doubt
• 强烈的罪恶感和自我怀疑
• Fear of crowds, strangers, or being alone
• 对人群、陌生人、或独处有恐惧感

Ways to Ease the Stress

如何纾缓压力

• Talk with someone about your feelings– anger, sorrow, and other emotions-- even though it may be difficult.
• 即使可能有困难，也要和人谈论你的感受 - 愤怒、悲哀、和其它情绪。
• Don't hold yourself responsible for the disastrous event or be frustrated because you feel that you cannot help directly in the rescue work.
• 不要因为你觉得你不能亲自在救援工作出力而有负责感或挫折感。
• 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.)
• 采取步骤促进自己的身体和情绪愈合：积极地保持你的日常生活模式或通过调整。这个健康的前景（即健康的饮食、休息、运动、放松、冥想）将帮助你和你的家庭。
• Maintain a normal household and daily routine, limiting demanding responsibilities of yourself and your family.
• 维持一个正常的家庭和日常工作，你和你的家庭有限的责任。
• Spend time with family and friends.
• 每天和家庭成员和朋友共度时光。
• Participate in memorials, rituals, and use of symbols as a way to express feelings.
• 参加一些纪念活动，用仪式和使用的符号作为一个方法来表达感情。
• Use existing supports groups of family, friends, and church.
• 接受家庭、朋友和现有的社会机构和宗教团体的帮助。
• Establish a family emergency plan. Feeling that there is something that you can do can be very comforting.
• 建立家庭应急预案。感觉那些你可以做的并令你感受好的事情。
  

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