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心理健康自助丛书:带着抑郁跳舞

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心理健康自助丛书:带着抑郁跳舞

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武汉大学权威心理咨询专家担纲编写力作!中国首套心理自助丛书!别拿抑郁不当“病”,业别把抑郁当成“症”!
《心理健康自助丛书:带着抑郁跳舞》从认知、情绪、行为等不同角度对抑郁进行处理,旨在协助抑郁者自我确定未来的选择,确立现实的目标,提高抑郁者精神和情感的健康水平,获得并增强选择、控制自己生活的能力,也为从未经历过抑郁的人提供机会去了解更多的相关信息,获得提升自身幸福感的能力。
Content Description

当压抑变成一种惯性,当焦躁变成一场人生,身处大抑郁时代,你要如何自救?
《心理健康自助丛书:带着抑郁跳舞》从多种抑郁着手,从“每个人都有抑郁的时候”开始,详细讲述为什么会抑郁、各种年龄阶段的抑郁等,详细描述了多种抑郁情绪和抑郁行为,并用案例引导抑郁患者分辨正常情绪和抑郁情绪,找到抑郁原因,排解抑郁情绪,从而找回快乐。
Author Description

丁成标,著名催眠与心理咨询专家、国家一级心理咨询师,中国心理卫生协会大学生心理咨询专业委员会常务委员,中国心理咨询与教育突出贡献奖获得者,武汉大学教授。
长期从事心理咨询和心理健康教育工作,在咨询和治疗过程中尤其擅长运用催眠和认知疗法,咨询和治疗个案逾万人次。主编和撰写了《催眠与心理治疗》、《青年心理健康教育与指导》、《开启快乐的金钥匙》、《人生哲学》、《走出心理困惑〉〉、《心理咨询个案集》等多部教材和专著。
Catalogue

自序 在分享中成长
第一章 每个人都有抑郁的时候
第一节 抑郁≠抑郁症
【测试】抑郁自测1
第二节 为什么会抑郁?
第三节 抑郁思想、抑郁情绪和抑郁行为
【测试】抑郁自测2

第二章 各种抑郁
第一节 容易被忽略的儿童抑郁
第二节 容易烦恼的青少年时期
第三节 为目标所惑的青年抑郁
第四节 旷日持久的中年抑郁
第五节 抑郁高发的更年期
第六节 不被理解的老年抑郁
第七节 产后抑郁
第八节 疾病抑郁
第九节 创伤抑郁

第三章 抑郁的思想
第一节 “我是不好的”
第二节 “我,他(们)/事情应该……”
第三节 “我不是最好的,我失败了”
第四节 “我今天又不快乐了”
第五节 “事情变成我想要的样子就好了”

第四章 抑郁的情绪
第一节 悲伤
【测试】自尊水平自测
第二节 愤怒
第三节 空虚
第四节 孤独
【测试】孤独感测试
第五节 自责(责备他人)
第六节 抑郁的躯体化

第五章 抑郁的行为
第一节 犹豫不决
第二节 拖拉
第三节 自我封闭
第四节 自残或自杀企图

第六章 丰富思想
第一节 认识具有抑郁特征的思想
第二节 质疑抑郁思想
第三节 完整地表达自己的想法

第七章 管理情绪
第一节 分辨情绪
第二节 找到原因,适当防御
第三节 认识你的客观情绪及真实希望
第四节 为你的安全感采取行动
【测试】心理支持系统自测

第八章 选择行为
第一节 了解自己的极限
第二节 “我们都能做到”
第三节 创造属于自己的改善方式
参考文献
Book Abstract

第七节 产后抑郁
【来访者自述】
“我本是一个乐观、开朗、容易满足的人,婚后虽然家庭收入比周围的同事都少,但是夫妻关系融洽,家里事情由婆婆一手操办。我没什么很操心的事情,觉得很幸福。我一直不想要小孩,不喜欢小孩子调皮吵闹,但公公婆婆很想早点抱孙子,承诺只要我生下孩子,什么都不用管了。在他们及老公的劝说下,我顺利地怀孕了。怀孕初期我很享福,那时我心里一直都想要一个女孩,女孩对自己多贴心呀!
可是我很意外地生了个男孩,公公和婆婆高兴地说是祖上积德。我本以为从此我会得到更好的照顾,可没想到得到好的照顾的是我的儿子,是那个成天吵闹哭哭啼啼地赖在我旁边的家伙,而不是我。我的睡眠一向很不好,而婆婆说孩子一定要跟妈妈睡,而且拒绝在孩子睡着的时候抱开让我睡会儿,所以一直到断奶(6个月),我不知道睡个整觉是什么感觉。老公其实是疼我的,工作之余,回来就带孩子,宁可让儿子喝点牛奶,也希望在那短暂的两三个小时我能睡一小觉。
公公每天早上是要锻炼身体的,我问他能否不去锻炼,把那个时间腾出来照顾孙子,可以让我休息会儿,被断然拒绝了,为此我筷子一扔不吃饭了。
我本来身体就不好,而月子里太虚弱了。婆婆每天忙着到处炫耀添了孙,全然把我忘在家里,我经常饿着肚子照顾孩子。
他们的承诺变成了一纸空谈,我失落满怀,经常一个人抱着孩子哭。我的脾气越来越差,老公觉得我变了,曾经温柔可人的那个我不见了,觉得我不可理喻。
心情差,奶水就不好。每次喂奶的时候,婆婆就出现了,她说喂奶的时候应该是咕咕的,孩子肯定没吃饱。喂奶成了我的梦魇。
还没有休完产假,新的学期开始了。我急于逃离那个家,提前上班。每天中午我还要回去喂一次奶,晚上依然无法入眠,睡觉对于我而言是一件太奢侈的事情。老公也疲惫了,晚上再也不会起来管孩子。工作太忙了,我好累。我的苦痛朋友们没办法理解,因为他们没有经历过。甚至在这个时候说我工作上有野心,所以才这么早就上班。在家里,我总在抱怨,和老公天天有小吵,两天一大吵,老公开始经常应酬不想回家。没有了朋友的理解,失去了老公的支持,我孤立无援。我很绝望,经常抱着孩子时有把他扔到地上的想法。”
产后抑郁只是一个笼统的称谓,实际上它包括了一组严重程度不同的不良情绪或情感障碍,从程度最轻的产后心境不良到严重的符合重症抑郁标准的情感障碍。在中国,产妇分娩后,往往对心理变化不够重视,也羞于寻求心理咨询帮助,因此,一些相关的产妇心理状况统计数据并没有多大参考性。而据国外的一些统计数据显示。在日本,产后一个月内发生抑郁的几率为3.1%,在英国这个数据是20%。
生育是人生的一大转变,激素改变、生活事件、缺乏社会支持等因素会导致产后抑郁的出现。
产后第三日,血液中雌激素和黄体酮水平降至最低。研究发现,分娩前期雌激素水平高者,产后容易被激怒,而黄体酮水平在产后下降越多者,越容易出现抑郁。如生产时出现意外、婚姻关系不良、婆媳矛盾、新保姆、搬家、环境改变等均会加重产后应激的程度。如果在产前有过抑郁的病史,在产后出现抑郁的风险更大。
产后抑郁的主要症状一般在产后两周开始,产后四到六周逐渐呈现。产后抑郁主要体现在思维变化、情绪变化、身体变化以及行为改变等方面。
产后抑郁者思维变化表现在不能集中精神、思绪混乱和出现很多负面想法上:自责或罪恶感(“我是没用的母亲”,“我很笨,都是我的错”):往最坏的方向想(“所有的事都会出错,情况永远不会好转”);绝望的思想(“没有我存在,其他人会好过些”)。情绪上是自我感觉不快乐、伤心和绝望,时常哭泣或想哭但哭不出来,觉得自己没用,情绪大起大落,易怒,对婴儿感觉不到爱或不感兴趣。身体变化表现在缺乏精力及感觉疲惫,睡眠不安,吃得过多或没有食欲。行为上是不与人打交道、不外出,不再做以往喜欢的事情,不干日常家务,经常吵闹、叫骂,忽视、不理睬甚至仇视婴儿。
产后抑郁高危人群包括未满20岁的产妇,未婚的单亲妈妈,收入少、经济状况差、居住条件差的产妇,出生于单亲家庭的产妇,在童年时期因父母照顾不周而一直缺乏安全感的产妇,在怀孕期间同丈夫关系不好或缺乏家人的关心的产妇,孕前或怀孕期间常出现情绪失控的产妇,可以深谈或依赖的家人或朋友很少的产妇,怀孕或产后生活压力太大的产妇,等等。另外,孩子出生后,全家人的关注重心忽然由产妇转向新生儿,也会使产妇情绪失落。育儿技能不足,也会让其产生无助感,这种无助感会以失眠、无助、烦躁、兴趣减退、伤心、绝望等症状和情绪表现出来。
很多女性都将随着孩子的出生经历一段抑郁时光,其中大部分征兆不明显或转瞬即逝,如出现一阵不稳定情绪,莫名地哭泣或心情欠佳,有10%~15%的新妈妈有这种情况。
产后抑郁可能造成母婴连接障碍。母婴连接是指母亲和婴儿之间的情绪纽带,它取决于一些因素,包括母婴间的躯体接触、婴儿的行为和母亲的情绪反应等。母婴连接障碍往往会对孩子造成不良影响,儿童多动症可能与婴儿时期的母婴连接不良有关。
针对心理上的变化,主要是产妇要有合适的思维模式。很多产妇在生产后都会对担任母亲这一角色不太适应,此时家属和产妇要共同努力,尽快适应角色转换。另外,预防产后抑郁可以从孕期就开始,孕妇要了解整个孕期的身体变化。从医生那里获得正确的科学育儿知识,为迎接新生儿到来做好充分的准备,这能减少产后抑郁的发生。产后抑郁可以通过一些调节改善,如适当增加户外活动和锻炼,与朋友会面,增加有兴趣的活动,如看电影等。中重度的产后抑郁则需要专业人员介入。
……
Introduction

在分享中成长
在心理学发展的第一个百年里,不管是行为主义还是精神分析,心理学家关注的重点要么是基本心理理论的建构,要么是存在心理异常的群体,而对健康人群的情绪管理、压力应对却没有给予足够关注,90%的“健康人”成了被忽视的大多数。20世纪五六十年代,心理学的第三势力以马斯洛、罗杰斯为代表的人本主义心理学家主张关心人的价值和尊严,研究对人类进步有意义的问题,提倡重视人的价值,重视人的潜能的开发。在人本主义心理学思想的引领下,当代心理学越来越关注人的主观意识和自我完善,致力于使每一个人都有能力认识自我、发展自我,最终达到自我实现。近年来,心理学界提出的“健康心理”、“积极心理”、“积极心理健康教育”的理念,核心是关注每一个人的心理,关注日常生活中每一个个体心理的养生之道。
抑郁发生的广泛性和高比例性是现代人众所周知的,有相当多的人在一生中会度过一段甚至相当长的一段抑郁时期。基于“积极心理”的理念,本书中的“抑郁”不特指人们常提到的抑郁症,而是指由抑郁思想、抑郁情绪、抑郁行为组成的一个恶性循环。在这个循环中,由于不合理的思想或想法导致了各种带有抑郁特征的情绪,从而出现了抑郁的行为,导致更进一步的不合理的思想或想法。这样的循环恶性程度不同,在每个人的一生中都会出现,完美的心理健康状态并不存在,不同的人在不同时期、不同状况下都会出现,并自觉或不自觉地进行自我调整。
本书涉及的“抑郁”泛指以上循环的不同部分,旨在使各位读者意识到自己的认知、情绪、行为及其之间的关系,从无意识到有意识地调整自己的生活状态,增强自我选择生活的能力,从而提升生活的自我满意度。
本书从认知、情绪、行为等不同角度对抑郁进行处理,旨在协助抑郁者自我确定未来的选择,确立现实的目标,提高抑郁者精神和情感的健康水平,获得并增强选择、控制自己生活的能力,也为从未经历过抑郁的人提供机会去了解更多的相关信息,获得提升自身幸福感的能力。
书中案例的处理方式是,大部分只摘选与章节相关的部分,因此为案例片段。
我不是心理学家,只是一名普通的心理健康教育者,本书中涉及的任何理论都不是我创造或创新的,只是在长期的心理健康教育和心理咨询实践中有所感悟和体会,并把个人认为有道理并在实际操作中发现的对改善抑郁行之有效的观点和做法与大家一起分享。
在此感谢我的导师武汉大学丁成标教授作为我的引路人,感谢所有的来访者和我的学生给我一个与之共同成长的机会!

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Sellers in China will ship their orders within 1-2 business days once the order is placed. Packages are sent to our consolidation warehouse in China and combined there. Our Yami consolidation warehouse will directly ship the packages to you via UPS. The average time for UPS to ship from China to the United States is about 10 working days and it can be traced using the tracking number. Due to the pandemic, the delivery time may be delayed by about 5 days. The package needs to be signed by the guest. If the receipt is not signed, the customer shall bear the risk of loss of the package.

Sold by JD@CHINA

Service Guarantee

Free shipping over 69
Genuine guarantee

Shipping

Yami Consolidated Shipping $9.99(Free shipping over $69)


Seller will ship the orders within 1-2 business days. The logistics time limit is expected to be 7-15 working days. In case of customs clearance, the delivery time will be extended by 3-7 days. The final receipt date is subject to the information of the postal company.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

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About the brand

Jingdong book

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About the brand

Jingdong book