Anxiety, sadness may increase on anniversary of a traumatic event

创伤事件周年日的焦虑和悲伤会增多

来源：APA Help Center

mints编译

请记得关注亲历过创伤的人们，他们需要理解、接纳和关心。

Anniversary dates of traumatic events can reactivate thoughts and feelings from the actual event, and survivors may experience peaks of anxiety and depression, according to psychologist Susan Silk, PhD, of APA's Disaster Response Network.

美国心理学协会（APA）灾难应对网络的心理学家Susan Silk认为，创伤事件纪念日会重新激活真实事件中的想法和情绪感觉，幸存者可能会体验到高度的焦虑及抑郁。

Around the anniversary of a traumatic event, people are likely to remember events clearly and many will feel emotions more intensely than usual. Reliving the sadness is a very natural part of the healing process. But there is no one right way to heal. Try not to compare your reactions to those of others. Each person is different, and each individual will find his or her own way of coping with the memories. 

人们在创伤事件纪念日前后可能会清晰地回忆起（过去的）事件。而且很多人会感到情绪比平常更强烈。重温悲伤是心理疗愈过程中一个非常自然的部分。但是对于疗愈而言，不存在任何正确的方法。尽量不要用别人的反应来对比自己的反应。每个人都是不同的，而且，每个个体都会找到属于他/她自己的方式来处理那些记忆。

Some of the reactions those affected may experience as the anniversary date nears include difficulty concentrating, loss of appetite, irritable outbursts, nightmares, difficulty falling or staying asleep and feelings of detachment from others. 

随着纪念日的临近，人们会体验到的的一些袭来反应包括：注意力不集中、食欲不振、暴躁易怒、噩梦、难以入睡或嗜睡，以及与他人分离的情绪感受。

Coping strategies to help people through traumatic anniversaries 

帮助人们度过创伤纪念日的应对措施：

• Recognize and acknowledge feelings you may experience. Understand that your feelings are part of the recovery process. 

  识别并接受你可能体验的情绪感受。明白你的情绪感受是康复过程的一部分。

  
  

• Find healthy ways to cope with your distress. Share memories and feelings with someone you trust or just spend time with friends and family. Activities that allow your mind to focus on something other than these memories are a good coping strategy for some people.Contemplative activities like reading, thinking or just taking a walk are also a good approach. Avoid reactions that become part of the problem such as drinking or using drugs. 

  寻找健康的方法处理你的痛苦。与信任的人分享记忆和情绪感受，或者只是与家人和朋友呆在一起。对于一些人来说，让你的心智专注于这些记忆之外的一些活动是一种很好的应对策略。像阅读、思考这样的沉思活动，或着只是出去走走也是一种好的办法。避免那些成问题的反应，例如酗酒或药物滥用。

  
  

• Engage in an activity that honors lost loved ones. You may want to plant a tree in their memory, make a donation to their favorite charity, participate in activities your loved one would have enjoyed or share happy memories with others. Consider volunteering; you may find that helping others actually helps you.  

  参加纪念逝去爱人的活动。你也许想种一颗纪念树，为他们喜爱的慈善机构捐献，参加你所爱的人喜欢的活动，或与他人分享往事。考虑成为志愿者，你可能会发现，帮助别人实际上是帮助自己。

  
  

• Use your support system. Reach out to friends and family. Don’t isolate yourself. 

  利用你的社会支持系统。伸手向朋友和家人求助，不要孤立自己。
  

How psychologists can help

心理学家可以提供的帮助

Psychologists can help by providing evidence-based treatments to help people manage their emotions around traumatic events. Most commonly, psychologists use therapy (sometimes referred to as psychotherapy or talk therapy). There are many different styles of therapy, but the psychologist will choose the type that best addresses the person’s problem and best fits the patient’s characteristics and preferences.

心理学家可通过提供以询证为基础的治疗帮助人们管理围绕在创伤事件周围的情绪。一般而言，心理学家会使用心理治疗（有时称为心理疗法或谈话疗法）。心理治疗有很多种疗法，但心理治疗师会针对人们的问题及其性格与偏好来选择最合适的治疗方法。

Some common types of therapy are cognitive, behavioral, cognitive-behavioral, interpersonal, humanistic, psychodynamic or a combination of a few therapy styles. Therapy can be for an individual, couples, family or other group. Some psychologists are trained to use hypnosis, which research has found to be effective for a wide range of conditions including pain, anxiety and mood disorders. 

一些常见的心理疗法有：认知治疗、行为治疗、认知行为治疗、人际关系心理治疗、人本主义疗法、精神动力学治疗或综合几种疗法的整合疗法。心理治疗可针对个体、夫妻、家庭或其他团体展开。一些心理学家接受过催眠治疗的训练。研究发现催眠治疗对包括疼痛，焦虑和情绪障碍在内的各种疾病都有效。

For some conditions, therapy and medication are a treatment combination that works best. For people who benefit from medication, psychologists work with primary care physicians, pediatricians and psychiatrists on their overall treatment. 

某些情况下结合了心理和药物的治疗效果最好。对于受益于药物的人来说，心理学家与初级保健医师、儿科医生和精神科医师共同进行整体的治疗。

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