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放完假 回到正軌 收心操很重要

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<p></p><div class="pasteContent" style="display:inline;" _ngcontent-c42=""> <p style="font-family:&quot;Calibri&quot;,&quot;sans-serif&quot;;margin:0cm;margin-left:0cm;margin-bottom:.0001pt;text-indent:24.0pt;"><span style="color:black;font-family:標楷體;">放完假一定要收心<span lang="EN-US">,</span>才能回到上學、工作、甚至家庭主夫<span lang="EN-US">/</span>婦的正常角色。</span></p> <p style="font-family:&quot;Calibri&quot;,&quot;sans-serif&quot;;margin:0cm;margin-left:0cm;margin-bottom:.0001pt;text-indent:24.0pt;"><span style=" color:black;font-family:標楷體;">為什麼這麼說呢<span lang="EN-US">?</span>因為依照身心醫學的專業觀念來看<span lang="EN-US">,</span>當我們愉快的輕鬆放假時<span lang="EN-US">,</span>身體各個器官的生理時鐘便開始鬆懈下來<span lang="EN-US">,</span>漸漸無法跟著「日出而作、日落而息」的規律腳步<span lang="EN-US">,</span>甚至出現晨昏顛倒、達旦通宵、白天呼呼大睡的狀態出來。</span></p> <br> <p style="font-family:&quot;Calibri&quot;,&quot;sans-serif&quot;;margin:0cm;margin-left:0cm;margin-bottom:.0001pt;text-indent:24.0pt;"><span style="color:black;font-family:標楷體;">按照睡眠醫學的角度來看<span lang="EN-US">,</span>活在地球上<span lang="EN-US">,</span>黃金睡眠時間很重要<span lang="EN-US">:</span>晚上<span lang="EN-US">11</span>點到早上<span lang="EN-US">6</span>點<span lang="EN-US">(</span>最晚不超過<span lang="EN-US">7</span>點<span lang="EN-US">),</span>甚至處在青春期的孩子<span lang="EN-US">,</span>能夠保持晚上<span lang="EN-US">10</span>點到早上<span lang="EN-US">6</span>點的良眠是更好<span lang="EN-US">,</span>因為在黃金睡眠時間<span lang="EN-US">,</span>一來可以調整降低具有極強破壞全身各個系統<span lang="EN-US">(</span>包含記憶系統、免疫系統<span lang="EN-US">)</span>的可體松<span lang="EN-US">(Cortisol),</span>二來可以促進生長激素<span lang="EN-US">(Growth Hormone)</span>的分泌<span lang="EN-US">,</span>所以才有「一眠大一寸」的科學說法<span lang="EN-US">;</span>三來可以適當地分泌退黑激素<span lang="EN-US">(Melatonin),</span>不僅可以強化重要的深層睡眠<span lang="EN-US">,</span>還可以調理會影響焦慮、憂鬱、壓力感、睡眠、衝動失控、強迫思維與行為、性功能、腸胃道功能的神經傳導物質「血清素」。</span></p> <br> <p style="font-family:&quot;Calibri&quot;,&quot;sans-serif&quot;;margin:0cm;margin-left:0cm;margin-bottom:.0001pt;text-indent:24.0pt;"><span style="color:black;font-family:標楷體;">年輕人因為生理系統調整彈性比較大<span lang="EN-US">,</span>所以很容易去破壞常規<span lang="EN-US">:</span>熬夜、使用酒精與不當物質<span lang="EN-US">(</span>毒品<span lang="EN-US">)</span></span><span style="color:black;font-family:&quot;新細明體&quot;,&quot;serif&quot;;">、</span><span style="color:black;font-family:標楷體;">睡不足<span lang="EN-US">6</span>小時或者是破睡型睡眠<span lang="EN-US">(fragmented sleep)</span>、吃宵夜<span lang="EN-US">;</span>殊不知<span lang="EN-US">:</span>年輕時候操壞身體<span lang="EN-US">,</span>年長時候身體會跟你算帳<span lang="EN-US">,</span>讓你百病纏身啊<span lang="EN-US">!</span>假放越長越容易出現「休假症候群」<span lang="EN-US">:</span>簡單說<span lang="EN-US">,</span>就是「白天一條蟲<span lang="EN-US">,</span>晚上一條龍」。白天上班上課時<span lang="EN-US">,</span>一直</span><span style="color:black;font-family: 標楷體;">疲倦、做事</span><span style="color:black;font-family:標楷體;">提不起勁<span lang="EN-US">,</span>注意力不集中<span lang="EN-US">,</span>記憶力下降<span lang="EN-US">,</span>腦力效率變差<span lang="EN-US">,</span>腦中老想放假時愉悅的事情<span lang="EN-US">(</span>打麻將、玩遊戲、看電影、追劇、聊天、四處旅遊等<span lang="EN-US">),</span>也因寫不好作業<span lang="EN-US">/</span>辦不好事而產生焦慮</span><span style=" color:black;font-family:標楷體;">、緊張、</span><span style="color:black;font-family: 標楷體;">挫折感<span lang="EN-US">,</span>甚至易怒不開心<span lang="EN-US">,,</span>有人還會出現身體不舒服<span lang="EN-US">(</span></span><span style="color:black;font-family: 標楷體;">昏昏欲睡、頭痛、腸胃不適、便秘、胃口欠佳、</span><span style="color:black;font-family:標楷體;">肌肉緊繃</span><span style=" color:black;font-family:標楷體;">痠痛、心跳太快、乾眼症狀、換氣過度、一直跑廁所的腸躁症以及膀胱過動症、足底筋膜炎等</span><span lang="EN-US" style="color:black;font-family:標楷體;">)</span><span style="color:black;font-family:標楷體;">卻又查不出病因的「自律神經失調現象」<span lang="EN-US">;</span>但是下課<span lang="EN-US">/</span>下班後<span lang="EN-US">,</span>精力旺盛充沛<span lang="EN-US">,</span>很想玩這玩那<span lang="EN-US">,</span>到了晚上又亢奮睡不好覺</span><span style=" color:black;font-family:標楷體;">失眠</span><span lang="EN-US" style="color:black; font-family:標楷體;">,</span><span style="color:black; font-family:標楷體;">如此會惡性循環</span><span style="color:black;font-family:標楷體;">,以至於產生焦慮、憂鬱、空虛、情緒低落、沮喪或容易發怒、抗拒的負面情緒<span lang="EN-US">,</span></span><span style="color:black;font-family: 標楷體;">搞得身心俱疲<span lang="EN-US">,</span>還被別人嫌棄<span lang="EN-US">!</span>要注意<span lang="EN-US">,</span>如果上述狀況持續出現一周<span lang="EN-US">,</span>就應該尋求</span><span style="color:black;font-family:標楷體;">精神醫療專業團隊<span lang="EN-US">,</span>進行科學儀器評估與處置<span lang="EN-US">,</span>從生理<span lang="EN-US">/</span>心理<span lang="EN-US">(</span>包括性格<span lang="EN-US">, </span>情緒管理<span lang="EN-US">,</span>壓力因應<span lang="EN-US">,</span>思考模式<span lang="EN-US">)/</span>環境<span lang="EN-US">(</span>親友與家庭等<span lang="EN-US">)</span>多方面著手<span lang="EN-US">,</span>方可了解病因並且進行治本之道</span><span style="color:black;font-family:標楷體;">。</span></p> <br> <p style="background:white;font-family:&quot;Calibri&quot;,&quot;sans-serif&quot;;margin-top:0cm;margin-left: 0cm;margin-bottom:22.5pt;text-align:justify;text-indent:24.0pt; vertical-align:baseline;"><span style="color:black;font-family:標楷體;">收心操<span lang="EN-US">,</span>第一步是要</span><span style="background:white;color:black;font-family:標楷體;">先<strong><span style="border:none windowtext 1.0pt;font-family:標楷體;padding:0cm;">做好心理建設</span></strong>,反覆不斷的告訴自己與孩子:放假認真玩,開工就要認真工作(認真上學),才能期待下一次假期的來臨。另外放假期間想吃就吃、想睡就睡,不但日夜顛倒,飲食也變得不正常,導致生理時鐘大亂<span lang="EN-US">,</span>所以此時要</span><span style="color:black;font-family:標楷體;">像「調整時差」一樣<span lang="EN-US">,</span>從要開工開學的前一周便要開始。一來掌握能睡、能吃、能動、能笑的四能原則<span lang="EN-US">,</span>逐漸地將睡眠時間調整到理想時間<span lang="EN-US">,</span>白天午休不要超過<span lang="EN-US">1</span>小時<span lang="EN-US">,</span>白天應該要去運動<span lang="EN-US">,</span>例如我們最常呼籲的<span lang="EN-US">333</span>法則<span lang="EN-US">:</span></span><span lang="EN-US" style="font-family:標楷體;"> </span><span style="font-family:標楷體;">一週至少三天,一次至少<span lang="EN-US">30</span>分鐘,心跳至少一分鐘<span lang="EN-US">130</span>次,以出汗做指標<span lang="EN-US">,</span>例如中度有氧運動<span lang="EN-US">,</span>包括<span lang="EN-US">:</span>慢跑<span style="color:black;">、快走、騎腳踏車、游泳、打球、跳舞等。攝取食物<span lang="EN-US">,</span>可以多服用三疏五果、地中海飲食、鮮奶、香蕉、深海魚<span lang="EN-US">(</span>油<span lang="EN-US">) </span>。要能保持笑口常開<span lang="EN-US">,</span>每天可以對著鏡子<span lang="EN-US">,</span>咬住筆或者是筷子<span lang="EN-US">,</span>將嘴型訓練出現<span lang="EN-US">U</span>字型、每次至少<span lang="EN-US">15</span>分鐘<span lang="EN-US">,</span>根據神經心理學研究顯示<span lang="EN-US">,</span>此種舉動可以增加腦內啡<span lang="EN-US">(Endorphin)</span>的分泌<span lang="EN-US">,</span>讓人可以淡定愉悅。</span></span></p> <br> <p style="background:white;font-family:&quot;Calibri&quot;,&quot;sans-serif&quot;;margin:0cm;margin-left: 0cm;margin-bottom:.0001pt;text-align:justify;text-indent:24.0pt; vertical-align:baseline;"><span style="color:black;font-family:標楷體;">上課<span lang="EN-US">/</span>上班前一天<span lang="EN-US">,</span>是很重要的收心日。當天就不宜進行過度刺激狂熱的活動。因為一般是星期日<span lang="EN-US">,</span>不妨讓自己睡好覺<span lang="EN-US">,</span>白天去運動<span lang="EN-US">,</span>吃清淡食物<span lang="EN-US">,</span>下午開始整理隔天要上課<span lang="EN-US">/</span>上班的務必物品、衣服、褲子、文具等。以美國人為例<span lang="EN-US">,</span>星期日當天<span lang="EN-US">,</span>早上去教會做禮拜<span lang="EN-US">,</span>下午去洗衣服<span lang="EN-US">,</span>整理草坪<span lang="EN-US">,</span>情節室內<span lang="EN-US">,</span>睡前閱讀聖經讓自己安心。睡前一小時<span lang="EN-US">,</span>可以寫寫回顧日記<span lang="EN-US">,</span>將這段假期中的點點喜悅紀錄下來<span lang="EN-US">,</span>成為美好回憶<span lang="EN-US">,</span>並且期許規劃下個假期來臨時<span lang="EN-US">,</span>可以進行的活動<span lang="EN-US">,</span>保持希望樂觀<span lang="EN-US">,</span>還可以進入美夢睡眠<span lang="EN-US">!</span></span></p> <br> <p style="background:white;font-family:&quot;Calibri&quot;,&quot;sans-serif&quot;;margin:0cm;margin-left: 0cm;margin-bottom:.0001pt;text-align:justify;text-indent:24.0pt; vertical-align:baseline;"><span style="color:black;font-family:標楷體;">祝大家收心成功<span lang="EN-US">,</span>常保平安喜樂<span lang="EN-US">!</span></span></p> </div><p><br></p><p></p>

楊聰財

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2020:08:30

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