レジリエンスを高めるための10のコツ | 平成30年8月開院 東京 クリニック 精神科 心療内科 カウンセリング 復職(リワーク)/発達障害支援デイケア(予定)

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レジリエンスは、「精神的回復力」「抵抗力」などと訳されますが、そのままレジリエンスまたはレジリアンスと用いられることもよくあります。

 

アメリカ精神医学会(APA)は、以下の「レジリエンスを築く10の方法(10 ways to build resilience)」を提唱しています。

 

  1. 親戚や友人らとの良い関係を保つ。Make connections. Good relationships with close family members, friends or others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.
  2. 危機やストレスを乗り越えられない問題として見ない。Avoid seeing crises as insurmountable problems. You can't change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations.
  3. 変化を生活の一部として受け入れる。Accept that change is a part of living. Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.
  4. 現実的な目標に向かって前進する。Move toward your goals. Develop some realistic goals. Do something regularly — even if it seems like a small accomplishment — that enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, "What's one thing I know I can accomplish today that helps me move in the direction I want to go?"
  5. 決断してアクションを起こす。Take decisive actions. Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stresses and wishing they would just go away.
  6. 自己発見の機会を見いだす。Look for opportunities for self-discovery. People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardship have reported better relationships, greater sense of strength even while feeling vulnerable, increased sense of self-worth, a more developed spirituality and heightened appreciation for life.
  7. ポジティブな見方を育む。Nurture a positive view of yourself. Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.
  8. 長期的な視点で、多くの物事と接する。Keep things in perspective. Even when facing very painful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion.
  9. 希望的な見通しを持ち続ける。Maintain a hopeful outlook. An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.
  10. 自身のケアを。Take care of yourself. Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience.

Penn Resiliency Program(PRP)と呼ばれるグループ認知行動介入は様々なレジリエンスの側面を向上するとされ、17件のPRP研究メタアナリシスでは、介入によって抑うつ症状が有意に軽減されると示されています。

 

レジリエンスを高めることはうつ病などの治療に重要です。

米寿を迎えられたスーパーヴァイザーが、レジリエンスに言及されたときの記憶が今でも鮮明に残っています。

 

ご参考いただければと思います。

 

 

 

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