March 8 is the annual International Women's Day, and on this special day, everyone should pay attention to their mental health while offering blessings to women's families and friends.
Because women are affected by their own physiological characteristics, such as menstrual cycles, special physiological periods of pregnancy and postpartum, menopause and other changes, the prevalence of common mental disorders such as depression and anxiety is higher in women than in men. Some women may suffer from premenstrual dysphoric disorder, which is a depressive disorder that occurs during the premenstrual period of the menstrual cycle and decreases immediately after the onset of menstruation, or decreases after the onset of menstruation
a.Must have 1 or more of the following symptoms.
Significant emotional instability (e.g., mood swings, sudden feelings of sadness or tearfulness, or increased sensitivity to rejection);
increased irritability or anger or interpersonal conflicts;
Apparently depressed mood, feelings of hopelessness, or self-deprecating thoughts;
Noticeably anxious, nervous, and may feel irritable or have the feeling of standing on the edge of a cliff.
b.One or more of the following symptoms must be present.
decreased interest in daily activities (e.g., work, school, friends, hobbies);
subjective feeling of difficulty concentrating;
lethargy, fatigue easily, or significant lack of energy;
Significant changes in appetite, overeating or cravings for specific foods;
drowsiness or insomnia;
Feeling overwhelmed or out of control;
Somatic symptoms such as breast pain and swelling, joint or muscle pain, feeling "swollen" or weight gain.
In most menstrual cycles in the past 1 year, symptoms in A and B cumulatively have at least 5 symptoms that appear 1 week before the start of menstruation, begin to improve within a few days of the start of menstruation, and become mild or absent 1 week after menstruation.
*Principle. Mild premenstrual dysphoric disorder** is dominated by non-pharmacological interventions, such as health and education about the disease, lifestyle changes, and supportive psychological**, cognitive-behavioral**, etc. Patients who do not respond to non-pharmacological interventions and patients with moderate to severe disease (functional impairment, such as affecting work, study, and social interaction) can consider using drugs**, antidepressants, hormonal drugs, etc.
In terms of self-regulation of your physical and mental health, you can try the following measures.
1. Ensure adequate nutritional intake.
You can eat some sweets and carbohydrates appropriately, and at the same time, you can also consume more nutrient-rich foods such as meat, vegetables, fruits, fish, nuts, etc., to ensure adequate intake of protein and vitamins.
2. Ensure adequate and high-quality sleep.
Adequate and high-quality sleep helps to recover quickly. Try to get more than 7 hours of sleep each night, but if you don't get enough sleep at night, you can take a nap of no more than 45 minutes during the day to ensure that you get more rest without affecting your night's sleep.
3. Perform proper physical exercise.
Proper exercise can be a significant help in improving mood. You can start with a walk, combine your physical health, and gradually adjust the intensity, common exercise methods include running, cycling, swimming, ball games, aerobics, yoga, etc.
4. Ensure intermittent rest and relaxation.
It is advisable to have a regular break of more than two hours per week, and you can do anything that will relax your body and mind, such as shopping, watching movies, trying food, traveling, etc. At that time, you should put all kinds of worries aside and enjoy the happy time that belongs to you.
5. Adopt a healthy way to vent your emotions.
Crying out, from a psychological point of view, it is very important to vent negative emotions. For example, we have an emotional reservoir in our body, and this reservoir will hold all kinds of emotions, especially negative emotions. If the negative emotions are loaded more and more, the water will overflow and even lead to the collapse of the emotional reservoir dam. Crying can relieve stress and effectively vent negative emotions.
Say it, talk to someone, say what you want to say. In the process of confiding, the emotional support of the listener has a good psychological soothing effect. Learn to relieve stress, actively seek help, and use the resources around you to solve problems together, and do not need to do everything yourself.
If you are a family member, you can try the following ways to help her.
1.Understand.
Taking the initiative to learn relevant spiritual and psychological knowledge, taking the initiative to care and pay attention to her emotional feelings and needs, only when she is concerned and seen, can the distance between the two sides be shortened, which is the premise of effective help.
2.Acceptance.
When she has mood swings, she should not show boredom, blame at will, or even avoid or alienate the other party with a cold and violent attitude, but should try to understand the reasons behind this performance from her point of view, and comfort, tolerate and accept it.
3.In the tank.
Support her in life and emotionally. Make sure she eats a healthy diet and gets enough sleep; Encourage her to actively communicate and confide in her troubles and troubles; Reach out and help share the pressure of her reality; If necessary, it is recommended that she go to a psychiatric specialist for treatment, do not shy away from medical treatment, and accompany her to adhere to scientific **.