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第5章
メンタルヘルス
やることや言うことが前と変わってきて、心配になる同僚がいます。精神科への受診を勧め ましたが、嫌だと言われました。どうすればよいですか?
• まずは会社の相談窓口の人など、近くに頼れる人がいれば頼りましょう。日本語がわかる人に、以下の【もっとくわしく調べる】をみてもらい、近くの相談窓口を調べてみましょう。どうしていいかわからないときは、【相談先リスト】にある窓口からベトナム語で相談しましょう。
• 自殺につながるようなことをする、興奮する、物を壊す、人を傷つける、などがある場合は、警察を呼びましょう。心療内科や精神科の受診は 
5.8をみてください。
もっとくわしく調べる!
コラムのつづき
あなたの心は、いま、どんな状態でしょうか?
次の15の質問に答えてみましょう。いくつ「はい」がつきますか?
| はい | ||
|---|---|---|
| 1 | 寝ようとしても寝つけなかったり、寝ていてもすぐ目がさめてしまったり、長い時間寝たのに起きるのがつらかったりすることはありますか? | |
| 2 | 気分が落ち込んだり、ゆううつになったり、なんの希望も持てずにすべてをあきらめた気持ちになったりしたことはありますか? | |
| 3 | 理由もなく疲れたり、元気がなかったりしますか? | |
| 4 | なにも食べる気がしなかったり、食べだしたらやめられなかったり、お酒を飲みすぎたりしますか? | |
| 5 | 頭がいたかったり、吐き気がしたり、めまいがしたりしますか? | |
| 6 | なかなか集中できず、目の前のことに身が入らなかったり、気づいたら違うことを考えていたりしますか? | |
| 7 | あせったり、イライラしたりしやすいですか? | |
| 8 | 職場のなかや、まわりの人たから離れて、自分ひとりだけで立っているような気持ちがしたり、仲間がいなくて一人ぼっちと感じたり、助けがなくてただ一人でいるような気持ちがしますか?? | |
| 9 | 緊張したり、不安な気持ちがしたり、ハラハラする気持ちがしたりして、自分で自分に困ることはありますか? | |
| 10 | 心臓がどきどきしたり、息が苦しくなったりしますか? | |
| 11 | 死にたいと思ったり、自殺を考えたりしますか? | |
| 12 | 「自分はダメな人間だ」「家族をがっかりさせてしまった」と、自分を責めることはありますか? | |
| 13 | 以前と違って周りが怖く思えたり、周りから何かされそうな感じがありますか? | |
| 14 | ちょっとした物音にびくっとしたり、どこかから声が聞こえることがありますか? | |
| 15 | 以前と違って、やたらに元気になり、よくしゃべるようになったり、買い物が増えたりしていますか? | |
「はい」の数 ……/15
コラムのつづき
ひとつでも「はい」があったら・・・こころや体が疲れはじめています。次の方法を、いろいろと試してみましょう。 気分がすっきりし、
よく眠れるようになり、こころや体が元気になってくるでしょう。
• 仕事の合間に軽いストレッチをしてみましょう。
• 気持ちいいと感じるくらいの量の、運動をしてみましょう。
• ベトナムから一緒にきた人や、一緒にいて気持ちが落ち着く人に、
今の気持ちを聞いてもらいましょう。
• オンラインで、ベトナムにいる家族や友人とおしゃべりするのもいいでしょう。
• 好きな音楽を聞いたり、好きな本を読んだりしましょう。
• 自然がたくさんあるところに出かけてみましょう。春・夏・秋・冬で、自然がかわっていく様子を感じてみましょう。
• 夕食は、寝る2時間前くらいまでには済ませましょう。
• スマートフォンは、寝る1時間前くらいまえに見終えましょう。
• 寝る1時間前くらいまでに、ゆっくりとお風呂につかってみましょう。
• 朝は、できるだけ同じ時間に起きましょう。
• 朝おきたらまず、カーテンと窓を開けましょう。部屋が薄暗いところでしたら、電気をつけましょう。できれば外に出たりして、おひさまの光を浴びましょう。
• お酒をのむと、眠りが浅くなり、もっと疲れやすくなります。お酒やたばこに頼るのは、できるだけ避けましょう。
もし、これらを試しても「はい」が減らないときは、こころの専門家に見てもらいましょう。 5.8をみてください
「はい」が3つ以上あったら・・・
あなたのこころは、とても疲れているようです。
クリニック・病院で、こころの専門家。つまり心療内科や精神科の先生にみてもらいましょう。お薬を出してもらえば、よくなります。
111コメント
“やることや言うことが前と変わってきて、心配になる同僚がいます。精神科への受診を勧め ましたが、嫌だと言われました。どうすればよいですか?” への111件のフィードバック
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この説明は役に立ちましたか？
満足
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みんなの評価！
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Your style is so unique in comparison to other people I have read stuff from. Thank you for posting when you have the opportunity, Guess I will just bookmark this blog.
Greetings, I do think your site may be having internet browser compatibility issues. Whenever I look at your site in Safari, it looks fine however, when opening in I.E., it has some overlapping issues. I just wanted to provide you with a quick heads up! Besides that, fantastic blog!
I have to thank you for the efforts you have put in penning this site. I’m hoping to view the same high-grade content from you in the future as well. In truth, your creative writing abilities has encouraged me to get my own, personal site now 😉
After exploring a few of the articles on your web page, I honestly appreciate your technique of writing a blog. I book marked it to my bookmark site list and will be checking back soon. Take a look at my website too and let me know how you feel.
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Carlsen equalized easily out of another Ruy Lopez, after which the gamers heavily exchanged material resulting in a drawn position.
Each concourses are islands and are only accessible by an underground transferring walkway and people mover.
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Good post. I learn something new and challenging on websites I stumbleupon on a daily basis. It will always be interesting to read through content from other writers and use a little something from their websites.
The next time I read a blog, Hopefully it does not disappoint me as much as this one. I mean, Yes, it was my choice to read through, but I actually thought you would probably have something useful to talk about. All I hear is a bunch of crying about something that you could fix if you weren’t too busy searching for attention.
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