双向感情障碍的自助方法(译文）

精灵娃娃

LEARNING TO COPE WITH BIPOLAR DISORDER
双向感情障碍的自助方法

治疗的另一个重要的部分是知识的习得。如果你和的家人，爱人以及朋友了解双向情感障碍以及如何治疗的知识越多，你就越容易应对它。

显而易见的是，首先，你必须成为治疗自己的病的专家。因为双向是一种伴随终身的疾病，让你的家人，朋友学习这方面的知识和治疗的方法是必要的。阅读书籍，参加讲座，向你的医生或者治疗师咨询，考虑加入NDMDA或NAMI这样的组织，不仅以获取这方面最新的研究成果和动态，而且同时向他人学习治疗的经验。总之，对自己的疾病有充分的了解和对最新的研究动态有敏锐的触觉，是通向成功的治疗的必由之路。

你可以通过关注以下几点来帮助减轻微小的情绪的波动和抵抗可能导致复发的压力的侵袭：


l        睡眠要有规律。每天晚上准时入睡，早上按时醒来。打乱的睡眠可能会引起身体里化学物质的变化而引起复发。如果你因为旅行而有时差的问题，向你的医生询问建议。

l        保持有规律和节制的日常活动。不要兴奋地发狂或者逼自己太紧。
l        远离毒品和酒精。酒精和毒品可以引发情绪的波动，或者会妨碍药物的疗效。你也许会发现毒品或者酒精在“治疗”你的情绪或者睡眠障碍上很有诱惑力，但实际上那些东西只会让你的病情更加糟糕。如果你有这方面瘾，要向专业的医生寻求帮助，或者加入象“匪名的酗酒者”这样的自助团体。在日常生活中，要对酒精，咖啡因，和过量使用的疗感冒，敏感和止痛的药物非常小心。即使是少量的这些物质也有可能对你的睡眠，情绪和药物产生干扰。被剥夺享用餐前鸡尾酒或者睡前咖啡的权利并不是那么舒服，但是对很多人来说，这些可能是引发复发的最后的一个细小的因素。

l        列出可以获得帮助的亲友的名单。然而不得不记住的是与一个情绪经常波动的人生活不是一件容易的事情。如果你们对双向情感障碍有了足够多的了解，你们就有可能减少因为疾病给感情所带来的不可避免的压力。在某些时候，当所爱的人出现持续的症状，甚至是“最稳定“的家庭也会需要外界的帮助。请教你的医生或者治疗师学习有关双向的知识。家庭治疗或者加入一个帮助小组也是非常有用的。

l        设法减少工作的压力。当然，你可以竟可能出色地工作。但是必须记住的是，防止复发更重要，并且从长期看反而能够增加工作的效率。对于工作的时间要有计划，并且规定合理的睡眠时间。当情绪的波动影响到你的工作的时候，及时跟医生商量，是强忍过去还是暂停工作。你的病情对你的雇主和同事有多大的公开度，最终取决于你自己。如果你无法工作，你可能需要一个家庭成员，告诉你的雇主，你身体不舒服需要医生的帮助，并且会尽快地回来工作。

l        学习鉴别新的情绪周期的“早期症状”。不同的个体，不同的双向阶段（抑郁或者狂躁，会有不同的早期症状。越早察觉早期症状，就能够越早得到帮助。各种变化，包括情绪，睡眠，精力，自尊，对性的兴趣，注意力，不愿意承担新的项目，想到死亡（或者突然的乐观），甚至是着装和修饰上的细微变化都可能是逼近情绪过高或者过低的早期警告。对你的睡眠模式的变化要特别的注意，因为这往往是疾病酝酿的最常见的线索。由于最自己的行为失去洞察力也是逼近情绪波动早期症状，所以不要犹豫，要及时让你的家人注意你可能遗漏的早期症状。
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l        考虑参与临床的治疗
当你想放弃治疗的时候怎么办？
对治疗有偶尔的疑惑和不适感是很正常的。如果你感到治疗没有作用或副作用太大，告诉你的医生，不要擅自调整药物或者停药。因为在停药以后，症状会重新出现，并且有时会使再次治疗的难度加大。如果治疗不顺利的话，应该要求医生再一次的诊断，不要畏缩。咨询可以带来很大的帮助。
在狂躁或者抑郁的急剧发病的事情，大多数的病人每一个星期与医生交流一次，或者每天一次，以便监控症状，药物的剂量和副作用。在康复期，与医生的交流可以减少；当你健康的时候，你可以每几个月去次复诊。
在预定的会诊和血液检查以外，如果有以下的症状 马上打电话给你的医生：
ü        自杀或者暴力倾向
ü        情绪，睡眠或者精力的变化
ü        药物副作用的变化
ü        有需要使用非处方药物譬如说抗感冒和止痛药的时候
ü        其他急性的内科疾病或者有手术，服用的其他的药物有变化的时候

精灵娃娃

原文：
LEARNING TO COPE WITH BIPOLAR DISORDER
Another important part of treatment is education. The more you
and your family and loved ones learn about bipolar disorder and its
treatment, the better you will be able to cope with it.
Is there anything I can do to help my treatment?
Absolutely, yes. First, you should become an expert on your
illness. Since bipolar disorder is a lifetime condition, it is essential
that you and your family or others close to you learn all about it
and its treatment. Read books, attend lectures, talk to your doctor
or therapist, and consider joining a chapter of the National Depres-sive
and Manic-Depressive Association (NDMDA) or the National
Alliance for the Mentally Ill (NAMI) near you to stay up to date on
medical and other developments, as well as to learn from others
about managing the illness. Being an informed patient is the surest
path to success.
You can often help reduce the minor mood swings and stresses
that sometimes lead to more severe episodes by paying attention to
the following:
● Maintain a stable sleep pattern. Go to bed around the same
time each night and get up about the same time each morning.
Disrupted sleep patterns appear to cause chemical changes in
your body that can trigger mood episodes. If you have to take a
trip where you will change time zones and might have jet lag, get
advice from your doctor.
● Maintain a regular pattern of activity. Don’t be frenetic or drive
yourself impossibly hard.
● Do not use alcohol or illicit drugs. Drugs and alcohol can
trigger mood episodes and interfere with the effectiveness of
psychiatric medications. You may sometimes find it tempting to
use alcohol or illicit drugs to “treat” your own mood or sleep
problems—but this almost always makes matters worse. If you
have a problem with substances, ask your doctor for help and
consider self-help groups such as Alcoholics Anonymous. Be very
careful about “everyday” use of small amounts of alcohol, caf-feine,
and some over-the-counter medications for colds, allergies,
or pain. Even small amounts of these substances can interfere
with sleep, mood, or your medicine. It may not seem fair that
you have to deprive yourself of a cocktail before dinner or a
morning cup of coffee, but for many people this can be the
“straw that breaks the camel’s back.”
● Enlist the support of family and friends. However, remember
that it is not always easy to live with someone who has mood
swings. If all of you learn as much as possible about bipolar dis-order,
you will be better able to help reduce the inevitable stress
on relationships that the disorder can cause. Even the “calmest”
family will sometimes need outside help dealing with the stress
of a loved one who has continued symptoms. Ask your doctor or
therapist to help educate both you and your family about bipolar
disorder. Family therapy or joining a support group can also be
very helpful.
● Try to reduce stress at work. Of course, you want to do your
very best at work. However, keep in mind that avoiding relapses
is more important and will, in the long run, increase your overall
productivity. Try to keep predictable hours that allow you to get
to sleep at a reasonable time. If mood symptoms interfere with
your ability to work, discuss with your doctor whether to “tough
it out” or take time off. How much to discuss openly with em-ployers
and coworkers is ultimately up to you. If you are unable
to work, you might have a family member tell your employer
that you are not feeling well and that you are under a doctor’s
care and will return to work as soon as possible.
● Learn to recognize the “early warning signs” of a new mood
episode. Early signs of a mood episode differ from person to
person and are different for mood elevations and depressions.
The better you are at spotting your own early warning signs, the
faster you can get help. Slight changes in mood, sleep, energy,
self-esteem, sexual interest, concentration, willingness to take on
new projects, thoughts of death (or sudden optimism), and even
changes in dress and grooming may be early warnings of an
impending high or low. Pay special attention to a change in your
sleep pattern, because this is a common clue that trouble is
brewing. Since loss of insight may be an early sign of an im-pending
mood episode, don’t hesitate to ask your family to
watch for early warnings that you may be missing.
● Consider entering a clinical study.
What if you feel like quitting treatment?
It is normal to have occasional doubts and discomfort with
treatment. If you feel a treatment is not working or is causing
unpleasant side effects, tell your doctor—don’t stop or adjust your
medication on your own. Symptoms that come back after stopping
medication are sometimes much harder to treat. Don’t be shy
about asking your doctor to arrange for a second opinion if things
are not going well. Consultations can be a great help.
How often should I talk with my doctor?
During acute mania or depression, most people talk with their
doctor at least once a week, or even every day, to monitor symp-toms,
medication doses, and side effects. As you recover, contact
becomes less frequent; once you are well, you might see your
doctor for a quick review every few months.
Regardless of scheduled appointments or blood tests, call your
doctor if you have:
● Suicidal or violent feelings
● Changes in mood, sleep, or energy
● Changes in medication side effects
● A need to use over-the-counter medications such as cold medi-cine
or pain medicine
● Acute general medical illnesses or a need for surgery, extensive
dental care, or changes in other medicines you take

malnu

好贴，顶起，谢谢精灵娃娃前辈多年前的辛苦工作

wqzhj

好贴，有用。

York

好文章
对单相也很有用