【世界精神衛生日】-你有心靈鎧甲護航嗎？-無國界社工

【世界精神衛生日】-你有心靈鎧甲護航嗎？

2023-12-18 16:28

<section style="padding: 0px 20px; margin: 27px 0px;"> <style type="text/css">'.concat(t," </style> <section data-role="outer" label="edit by 135editor"> <section data-role="paragraph"> <section data-id="127772" data-role="splitline" data-tools="135编辑器"> <section style="margin: 10px auto;"> <section style="display: flex;justify-content: flex-end;padding-right: 20%;margin-bottom: -6.3%;"> <section style="width: 25px;height: 0px;overflow: hidden;">&nbsp;</section> </section> </section> </section> <p>&nbsp;</p> </section> <section data-role="paragraph"> <p><span style="caret-color:red; font-family:PingFangSC-Light; font-size:14px">乔治·艾弗里教授</span><span style="caret-color:red; font-family:PingFangSC-Light; font-size:14px">2017</span><span style="caret-color:red; font-family:PingFangSC-Light; font-size:14px">年提出心灵盔甲的概念（</span><span style="caret-color:red; font-family:PingFangSC-Light; font-size:14px">PBA</span><span style="caret-color:red; font-family:PingFangSC-Light; font-size:14px">），他认为</span><span style="caret-color:red; font-family:PingFangSC-Light; font-size:14px">PBA</span><span style="caret-color:red; font-family:PingFangSC-Light; font-size:14px">是“人类抗逆力的一种独特形式”。</span></p> <p style="text-indent:32px"><span style="font-family:PingFangSC-Light; font-size:14px">抗逆力包含两个途径。</span></p> <p style="text-indent:32px"><span style="font-family:PingFangSC-Light; font-size:14px">一个是主动抗逆力（proactive）是一个人对危机反应的免疫力。</span></p> <p style="text-indent:32px"><span style="font-family:PingFangSC-Light; font-size:14px">另一个是反应抗逆力（reactive）是一个人从逆境当中反弹的能力。</span></p> <p style="text-align:center"><img class="rich_pages wxw-img" data-galleryid="" data-ratio="0.9423328964613368" data-s="300,640" data-type="png" data-w="763" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_yY29EW.png" style="width: 242px;height: 228px;"></p> <p><span style="font-family:PingFangSC-Light; font-size:12px">乔治·S·埃弗利 (George S. Everly, Jr.) 博士是一位屡获殊荣的作家、研究员、教授，也是心理创伤和灾难心理健康领域的先驱。他曾在约翰霍普金斯大学彭博公共卫生学院、约翰霍普金斯大学医学院和哈佛大学任职。他还曾担任约翰·霍普金斯霍姆伍德医院的首席心理学家和行为医学主任。他撰写了大量专业论文和 20 本书，包括开创性的书籍《控制压力和紧张》、《职业健康促进》、《约翰霍普金斯大学心理急救指南》和《人类压力反应治疗临床指南》。他是国际危急事件压力基金会 (ICISF) 的联合创始人，也是有史以来观看次数最多的在线课程之一的心理急救 (Coursera) 的作者。</span></p> <section data-id="109669" data-role="splitline" data-tools="135编辑器"> <section style="text-align: center;margin: 10px auto;"> <section data-width="100%" style="width: 100%;"><img class="rich_pages wxw-img" data-ratio="0.06483790523690773" data-w="401" data-width="100%" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_UYFMXL.png" style="vertical-align: inherit;width: 100%;display: block;"></section> </section> </section> <p><span style="font-family:PingFangSC-Light; font-size:14px">艾弗里教授提到，建立主动抗逆力基于三个机制：</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">1. 对重大挑战或者威胁具有切合实际的预期</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">setting realistic expectations about significant challenges or threats</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">2. 培养积极乐观的态度和自我效能感</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">fostering active optimism and self-efficacy</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">3. 增强神经生理免疫力</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">enhancing neurophysiological immunity</span></p> <p>&nbsp;</p> <p><span style="font-family:PingFangSC-Light; font-size:14px">而反应抗逆力是通过建立支持性的人际关系(establishing supportive interpersonal relationships)、培养积极的自我实现预言(fostering positive self-fulfilling prophecies)、或者正规危机干预服务(access to formal crisis intervention services)以及关注自身身体健康(focusing on physical health)来实现。</span></p> <p>&nbsp;</p> <section data-id="133436" data-role="title" data-tools="135编辑器"> <section style="margin: 10px auto;display: flex;justify-content: center;align-items: center;"> <section style="flex-shrink: 0;"> <section style="width: 35px;"><img data-ratio="0.9640287769784173" data-type="gif" data-w="278" data-width="100%" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_PKZbVG.gif" style="width: 100%;display: block;vertical-align: inherit;"></section> </section> <section> <section style="color: #ad782d;font-size: 20px;text-align: center;"><strong data-brushtype="text">主动抗逆力（proactive resilience）</strong></section> </section> </section> </section> <p><span style="font-family:PingFangSC-Light; font-size:14px">建立契合实际的预期的关键点在与自我接纳（self-acceptance）。人的自我接纳度高通常会对自己有现实的、积极的肯定，感到自己可以通过努力来改变周遭的环境，以及可以对应对困境有信心，可以善于利用资源，会把挑战和困难当成机遇来学习。</span></p> <p>&nbsp;</p> <section data-id="133434" data-role="title" data-tools="135编辑器"> <section style="margin: 10px auto;display: flex;justify-content: center;align-items: center;"> <section style="flex-shrink: 0;display: flex;align-items: center;padding-right: 5px;"> <section style="flex-shrink: 0;"> <section style="width: 35px;"><img data-ratio="0.9640287769784173" data-type="gif" data-w="278" data-width="100%" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_PKZbVG.gif" style="width: 100%;display: block;vertical-align: inherit;"></section> </section> <section> <section style="color: #ad782d;font-size: 16px;text-align: center;"><strong data-brushtype="text">自我效能感（self-efficacy）</strong></section> </section> </section> <section data-width="100%" style="width: 100%;border-top: 1px solid rgb(231, 176, 74);height: 3px;border-bottom: 1px solid rgb(231, 176, 74);overflow: hidden;">&nbsp;</section> </section> </section> <p><span style="font-family:PingFangSC-Light; font-size:14px">是指一个人相信自己有能力在遭遇逆境时成功的为自己或他们实施改变。拥有生活的目标感，既有目标，又有方向，是自我效能的重要组成部分。生活的目标感也是抗逆力很重要的一点。</span></p> <p>&nbsp;</p> <section data-id="133434" data-role="title" data-tools="135编辑器"> <section style="margin: 10px auto;display: flex;justify-content: center;align-items: center;"> <section style="flex-shrink: 0;display: flex;align-items: center;padding-right: 5px;"> <section style="flex-shrink: 0;"> <section style="width: 35px;"><img data-ratio="0.9640287769784173" data-type="gif" data-w="278" data-width="100%" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_PKZbVG.gif" style="width: 100%;display: block;vertical-align: inherit;"></section> </section> <section> <section style="color: #ad782d;font-size: 16px;text-align: center;"><strong data-brushtype="text">乐观（Optimism）</strong></section> </section> </section> <section data-width="100%" style="width: 100%;border-top: 1px solid rgb(231, 176, 74);height: 3px;border-bottom: 1px solid rgb(231, 176, 74);overflow: hidden;">&nbsp;</section> </section> </section> <p><span style="font-family:PingFangSC-Light; font-size:14px">赛利格曼提到乐观是可以通过学习的，且它能帮助个人将逆境看成是短暂的，外界的，基于特殊情景的。乐观与幸福感以及抗逆力都有很大关系。</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">最后，通过参与身心放松与精神放松类活动，例如祈祷、冥想、瑜伽等有助于减少压力的唤醒。</span></p> <p>&nbsp;</p> <section data-id="133436" data-role="title" data-tools="135编辑器"> <section style="margin: 10px auto;display: flex;justify-content: center;align-items: center;"> <section style="flex-shrink: 0;"> <section style="width: 35px;"><img data-ratio="0.9640287769784173" data-type="gif" data-w="278" data-width="100%" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_PKZbVG.gif" style="width: 100%;display: block;vertical-align: inherit;"></section> </section> <section> <section style="color: #ad782d;font-size: 20px;text-align: center;"><strong data-brushtype="text">反应抗逆力（Reactive Resilience）</strong></section> </section> </section> </section> <p><span style="font-family:PingFangSC-Light; font-size:14px">反应抗逆力最有效的方法之一是建立</span><span style="color:#974806"><strong><span style="font-family:PingFangSC-Light; font-size:14px">支持性的人际关系网络</span></strong></span><span style="font-family:PingFangSC-Light; font-size:14px">。社会支持系统与身心健康直接相关。此外，健康的身体是人在逆境中反弹力的重要组成部分。</span><span style="color:#974806"><strong><span style="font-family:PingFangSC-Light; font-size:14px">运动</span></strong></span><span style="font-family:PingFangSC-Light; font-size:14px">可以增强抗逆力。<strong><span style="color:#974806">睡眠质量</span></strong>、</span><span style="color:#974806"><strong><span style="font-family:PingFangSC-Light; font-size:14px">营养的保障</span></strong></span><span style="font-family:PingFangSC-Light; font-size:14px">都与积极的情绪和心理健康水平呈正相关。</span></p> <p>&nbsp;</p> <section data-id="119408" data-role="title" data-tools="135编辑器"> <section style="margin: 10px auto;display: flex;justify-content: center;"> <section style="display: flex;align-items: flex-end;"> <section> <section style="width: 30px;height: 30px;border-radius: 100%;background-color: rgb(255, 193, 0);overflow: hidden;">&nbsp;</section> </section> <section style="width: 40px;margin-left: -35px;"><img class="rich_pages wxw-img" data-ratio="1.140625" data-type="png" data-w="64" data-width="100%" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_hYX9P1.png" style="vertical-align: inherit;width: 100%;display: block;"></section> </section> </section> </section> <p><span style="color:#7a4442"><strong><span style="font-family:PingFangSC-Light; font-size:14px">因PBA设计的服务项目：</span></strong></span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px"><span style="color:windowtext">無國界社工2023年開始在香港社區推行</span><strong>R</strong><strong>³</strong><strong>+</strong><strong>從心起航驛站計劃</strong><strong>，作為精神健康社區教育項目，希望提升基層家庭積極應對逆境，增強抗逆力。目前此計劃已開展半年。</strong></span></p> <p>&nbsp;</p> <p><strong><span style="color:#7a4442; font-family:PingFangSC-Light; font-size:14px">R³+從心起航驛站計劃</span></strong></p> <p><span style="color:#7a4442"><strong><span style="font-family:PingFangSC-Light; font-size:14px">R³+Psychological Health refilling Station Scheme</span></strong></span></p> <p style="text-align:center"><em><span style="font-family:PingFangSC-Light; font-size:14px">鳴謝：精神健康咨詢委員會</span></em></p> <p>&nbsp;</p> <p><span style="font-family:PingFangSC-Light; font-size:14px">本計劃將通過直接接觸基層家庭，尤其有失業/潛在失業的基層家庭，通過持續的心理健康教育和預防性正向心理健康知識普及，陪伴家庭渡過難關，練習正向思考，積極透過科學的方式面對和處理自己的情緒，提升應對壓力的能力，以及增強如何主動尋求幫助的動力。</span></p> <p style="text-align:center"><img class="rich_pages wxw-img" data-galleryid="" data-ratio="0.48736462093862815" data-s="300,640" data-type="png" data-w="554" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_EHqBpF.png"></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">目標</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">1. 增強及提升基層家庭心理健康基礎知識；學會識別自身精神障礙風險；並知道如何主動求助（教育）；</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">2. 評估基層家庭心理健康狀態，並及時提供個案及轉介服務（轉介/跟進/治療）；</span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px">3. 透過培養家庭精神健康急救員，提升基層家庭應對精神健康問題的能力（預防+賦能）。</span></p> <p style="text-align:center"><img class="rich_pages wxw-img" data-galleryid="" data-ratio="0.7425925925925926" data-s="300,640" data-type="jpeg" data-w="1080" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_e6K7X3.jpeg"></p> <section data-id="127338" data-role="splitline" data-tools="135编辑器"> <section style="margin: 10px auto;display: flex;align-items: flex-end;"> <section data-width="50%" style="width: 50%;padding-bottom: 16px;max-width: 50% !important;"> <section data-width="100%" style="width: 100%;border-top: 1px solid rgb(165, 209, 189);height: 1px;overflow: hidden;">&nbsp;</section> </section> <section style="flex-shrink: 0;transform-style: preserve-3d;"> <section style="width: 25px;margin-right: auto;margin-left: auto;transform: translateZ(10px);"><img data-ratio="2.133720930232558" data-type="png" data-w="172" data-width="100%" src="/data/uploads/swab_tests_20231120102955_9c3f85/images/article_component/135301/20231218_162819_CtPRdD.png" style="vertical-align: inherit;width: 100%;display: block;"></section> <section style="width: 35px;height: 35px;background-color: rgb(244, 251, 248);border-radius: 100%;margin-top: -34px;margin-right: auto;margin-left: auto;overflow: hidden;">&nbsp;</section> </section> <section data-width="50%" style="width: 50%;padding-bottom: 16px;max-width: 50% !important;"> <section data-width="100%" style="width: 100%;border-top: 1px solid rgb(165, 209, 189);height: 1px;overflow: hidden;">&nbsp;</section> </section> </section> </section> <p><span style="font-family:PingFangSC-Light; font-size:14px"><em>*BPA部分内容翻译自以下论文：</em></span></p> <p><span style="font-family:PingFangSC-Light; font-size:14px"><span style="background-color:white">Burnett, H. J., Pichot, R. E., &amp; Bailey, K. G. (2019). An Exploratory Study on Psychological Body Armor.&nbsp;</span><em>Crisis, Stress, and Human Resilience: An International Journal</em>,&nbsp;<em>1</em>(2), 31-46.</span></p> </section> </section> <p style="display:none">&nbsp;</p> </section> <p>&nbsp;</p>