Name: 心理健康與身體健康--它們之間有什麼關係FT. @邁克醫生 第2部分 (Mental Health VS Physical Health - How Are They Related FT. @Doctor Mike PART 2)
Uploaded: 2022-11-01T18:56:21.000Z
Duration: 18 min

In our first video, we chatted with Dr Mike about the physical and mental health relationship, Who to reach out to for support and how you can maintain or improve your mental well being.

在我們的第一個視頻中，我們與邁克博士聊了聊身體和心理健康的關係，向誰尋求支持，以及你如何保持或改善你的心理健康。

程度副詞

Stay until the end to learn practical tips on managing your body and mind, thoughts on any resources that might be useful for just the general public to read on about mental wellness for sure.

留到最後，學習管理身體和心靈的實用技巧，對任何可能有用的資源的想法，只是一般人對心理健康的閱讀是肯定的。

So, I have sort of like, I would say two books that I recommend quite often to my patients as one is an introduction to cognitive behavioral therapy.

所以，我有點像，我會說有兩本書，我經常向我的病人推薦，因為一本是認知行為療法的介紹。

There's actually an updated version called Feeling Great by David Burns.

實際上有一個更新的版本，叫做《感覺很棒》，作者是大衛-伯恩斯。

Great book has work book within a book, so you're kind of like, not passively reading, you're actively reading and then filling stuff out and learning about yourself in the process.

偉大的書有書中之書，所以你有點像，不是被動地閱讀，你是主動地閱讀，然後填寫東西，在這個過程中瞭解自己。

I've read it, I've got tremendous benefit from it.

我讀過它，我從中得到了巨大的好處。

I was actually introduced to it by our behavioral specialist in my residency program who kind of helped teach us, who help take care of us when we were struggling as residents.

實際上，我是由我的住院醫師項目中的行為專家介紹的，他幫助教導我們，當我們作為住院醫師在掙扎時，他幫助照顧我們。

That book did wonders for me and there's some preliminary research showing that bibliotheca, p just reading that book alone from mild symptoms goes a really long way to helping alleviate them.

那本書為我創造了奇蹟，而且有一些初步研究表明，書香門第，P僅從輕度症狀上看那本書，就能幫助緩解這些症狀，真的很有效果。

So, that's one that I often use as an introduction for cognitive behavioral therapy.

是以，這是我經常用來作為認知行為療法的介紹。

And then when it comes to how your physical health is impacted by your mental health.

然後當談到你的身體健康是如何被你的心理健康所影響的時候。

There's an author by the name of Dr Sarno the late Dr Sarno one is called a divided mind and oftentimes if I feel a pain that's coming in with a physical manifestation of a mental health situation.

有一位名叫薩諾博士的作者，已故的薩諾博士，他的作品被稱為分裂的心靈，而且很多時候，如果我感到疼痛，那是心理健康狀況的生理表現。

Common example of this would be low back pain or some other musculoskeletal complaint, where I'm like, look, we've ruled everything out anatomically, You're okay, there is no nerve impingement, the muscles are intact, there's no major spasms.

常見的例子是腰痛或其他肌肉骨骼方面的抱怨，我想，看，我們已經從解剖學上排除了一切，你是好的，沒有神經撞擊，肌肉是完整的，沒有重大痙攣。

You have good range of motion, but you are having pain, it's not all in your head, but it's happening as a result of what's going on in your head, and that's part of life.

你有很好的運動範圍，但你有疼痛，這不全是你的想法，但它的發生是你頭腦中發生的事情的結果，這是生活的一部分。

That's like what our bodies do, naturally.

這就像我們的身體所做的一樣，自然而然。

It really stems from the side signs of pain perception.

這確實源於疼痛感知的側面跡象。

Because I think something everyone can relate to is if you're having an ache, no matter what it is, stomachache, elbow ache, Backache, and you go to a party and you're having fun with friends, I guarantee you you're feeling that ache less, like you're on adrenaline, you're having a good time, you're feeling it less.

因為我認為每個人都能體會到的是，如果你有疼痛，無論它是什麼，胃痛、肘部疼痛、背痛，而你去參加一個聚會，和朋友們玩得很開心，我保證你對那種疼痛的感覺會減少，就像你有腎上腺素，你玩得很開心，你的感覺會減少。

But if you were to receive some bad news, I guarantee you that cake becomes intensified and it's not again, just all in your head, you're making it up, It's true, the pain is true, your body is perceiving it differently, but that's because of what's going on in your mind in your mental health state, and that's what the book, the divided mind really dives into as to why our minds do this, Dr Sarno postulate some interesting theories as to why our bodies do this.

但是，如果你收到一些壞消息，我向你保證，蛋糕會變得更加強烈，這不是再次，只是在你的腦海中，你在編造它，這是真的，疼痛是真的，你的身體對它的感知是不同的，但這是因為在你的心理健康狀態中，你的頭腦發生了什麼，這就是這本書，分裂的心靈真正深入瞭解為什麼我們的頭腦會這樣，薩諾博士對我們的身體為什麼這樣做提出了一些有趣的理論。

Something he talks about is repressed childhood trauma, emotions how they potentially if they're being repressed and untapped that our bodies are actually creating some of these physical manifestations to prevent us from thinking about that.

他談到的東西是被壓抑的童年創傷，情緒是如何潛在的，如果它們被壓抑和未被開發，我們的身體實際上正在創造一些這樣的身體表現，以防止我們思考這些問題。

And I think there's definitely something there.

而且我認為那裡肯定有一些東西。

I don't think it's fully fleshed out yet.

我認為它還沒有完全充實起來。

But to me it's interesting, it's an interesting field of research.

但對我來說，這很有趣，這是一個有趣的研究領域。

It's an interesting part of reading because I've had patients who have come in with these manifestations physically that nothing medically I can give them a diagnosis on the M.

這是讀書的一個有趣的部分，因為我有一些病人在身體上有這些表現，在醫學上沒有什麼我可以給他們一個M的診斷。

Is normal, the imaging is normal, the function of it is normal but there's pain and then we dive into the mental health side of things and all of a sudden the pain is gone.

是正常的，成像是正常的，它的功能是正常的，但有疼痛，然後我們潛心研究心理健康方面的問題，突然間，疼痛就消失了。

I've actually had an interesting interaction with the patient.

實際上，我與病人有一個有趣的互動。

I mentioned elbow pain several times because she came in after three visits with other doctors.

我多次提到肘部疼痛，因為她是在看了三次其他醫生後才來的。

做了一些物理治療，沒有改善。

She was very reluctant to talk about her emotions but then said you know what I want to try it because the elbow is bothering, I asked her to give me a call back to give me an update in a couple of weeks, see how she's doing no call.

她很不願意談論她的情緒，但後來說你知道嗎，我想試試，因為肘部很難受，我讓她給我回個電話，讓我在幾個星期後給我一個更新，看看她做得怎麼樣了，沒有電話。

I said you know what maybe I should call and just make sure everything's okay and when I called her she said you know I'm kind of upset with you doctor, why are you upset?

我說你知道嗎，也許我應該打電話，只是為了確保一切都好，當我給她打電話時，她說你知道我對你有點不高興，醫生，你為什麼不高興？

And she says because my elbow pain is gone and like well why are you upset if your elbow pain is gone?

她說，因為我的肘部疼痛已經消失了，就像你的肘部疼痛已經消失了，你為什麼不高興呢？

Because she says you know now it makes me feel like it was all in my head and we have to have that conversation about, it's not all in your head, this is part of how your body perceives pain.

因為她說，你知道現在讓我覺得這一切都在我的腦子裡，我們必須有這樣的對話，這不全是你的腦子，這是你的身體如何感知疼痛的一部分。

If there's some kind of trauma there, your body will act differently, it will perceive pain differently.

如果那裡有某種創傷，你的身體就會有不同的行為，它對疼痛的感知也會不同。

Your experiences in the world will be subjectively different and that's normal.

你在這個世界上的經歷會有主觀上的不同，這很正常。

It's again, it's so important to talk about because it's how the body copes part of its natural mechanisms.

再說一遍，談論這個問題非常重要，因為這是身體如何應對其自然機制的一部分。

And I wish we put that out there more because I feel like we would have a lot less sham medicine of miracle cures, would have a lot less imaging that is unnecessary and we have a lot less surgeries and procedures that patients don't need.

我希望我們能更多地把這一點公之於眾，因為我覺得我們會有更少的奇蹟療法的虛假醫學，會有更少的不必要的成像，我們會有更多病人不需要的手術和程序。

But then end up suffering from because of the side effects of these procedures.

但最後卻因為這些程序的副作用而受苦。

If you're feeling good, you're releasing endorphins.

如果你感覺良好，你就會釋放出內啡肽。

It's almost like our own opioid system within our own bodies.

這幾乎就像我們自己身體內的阿片系統。

So like the fact that we feel less pain when things are good, goes to show that there's something happening mentally that's affecting this really simple question, I ask patients is you know, does your back hurt or does your head hurt only on weekdays?

是以，就像我們在情況好的時候感覺不到疼痛這一事實，表明有一些事情在精神上發生了影響，我問病人的這個非常簡單的問題是，你知道，你的背痛還是你的頭只在工作日痛？

And if they say yes, what happens on weekends, on weekends?

如果他們說是，那麼在週末，在週末會發生什麼？

I'm not stressed from work, I'm having a good time with my family, I'm happy.

我沒有工作上的壓力，我和我的家人相處得很愉快，我很開心。

Well, why is that if you have a broken bone, if you have pressure on your nerves, if you have a tumor, God forbid, why would it take weekends off?

那麼，為什麼如果你有骨折，如果你的神經有壓力，如果你有腫瘤，上帝保佑，為什麼會在週末休息？

So, we have to start looking elsewhere and figuring out why it's happening with that pattern.

是以，我們必須開始尋找其他地方，弄清楚為什麼會發生這種模式。

And that goes back to that cascading pathway and figuring out the diagnosis in the beginning and that's why the mental and physical health relationship is so cool.

而這又回到了那個級聯的途徑，在一開始就弄清楚診斷，這就是為什麼心理和身體健康的關係是如此酷。

At the same time, there's a lot of stigma around.

So patients aren't always open to having that conversation.

所以病人並不總是願意進行這種對話。

Some have experienced true traumas that they're not comfortable sharing.

有些人經歷了真正的創傷，他們不願意分享。

Especially meeting me for the first time, if I'm not their primary doctor, that makes things even more trick.

特別是第一次見到我，如果我不是他們的主治醫生，這讓事情變得更加棘手。

That's my field of work, where I'm trying to figure out how to get patients excited, motivated and looking deeper into themselves to become more introspective, right?

這就是我的工作領域，我試圖找出如何讓病人興奮、有動力，並更深入地觀察自己，變得更加自省，對嗎？

Mental health and physical health as you just described.

正如你剛才描述的那樣，心理健康和身體健康。

它就是這樣，幾乎是不可分割的。

I would say sometimes it's unfortunate that's quite difficult for people to reach out and I think one of the difficult is that there are so many different types of health care providers, for example, social workers, psychiatrists, psychologists, you name it that it's hard to know who reach out to first like primary care.

我想說，有時很不幸，人們很難接觸到，我認為困難之一是有這麼多不同類型的醫療保健提供者，例如，社會工作者、精神病學家、心理學家，你的名字，很難知道首先接觸誰，如初級保健。

That's why like if you have primary care they'll help you guide this.

這就是為什麼像如果你有初級保健，他們會幫助你指導這個。

就像你在這一點上是如此正確。

Even for me, like when I have something wrong and I need specialty care, I'm confused.

即使對我來說，比如我有什麼問題，需要專科護理時，我也會感到困惑。

Like I need to start digging into my roller decks or maybe even using our references that we use for you know medical conditions to see like who's the optimal person to refer this patient.

就像我需要開始挖掘我的滾筒甲板，或者甚至使用我們的參考資料，我們用於你知道的醫療條件，看看誰是轉介這個病人的最佳人選。

Like who is the best person to take care of this because sometimes things are very sub specialized and you don't know who to see.

比如誰是處理這個問題的最佳人選，因為有時事情非常分專業，你不知道該找誰。

So the fact is if you have a good primary care doctor, who cares, who understands the system, they'll be able to guide you if you need a social worker counselor and sometimes a counselor may not be enough for the severity of the case that a patient has maybe a patient needs an inpatient stay maybe after their inpatient stay.

是以，事實是，如果你有一個好的主治醫生，他關心你，瞭解這個系統，他們將能夠指導你，如果你需要一個社會工作者諮詢師，有時諮詢師可能不足以滿足病人的嚴重程度，也許病人需要住院，也許在他們的住院後。

They may need an intense outpatient program where they're going every single day to this program.

他們可能需要一個密集的門診項目，他們每天都要去這個項目。

And I've had patients benefit greatly from doing these intensive outpatient programs as well as in patient programs, but unless you're aware that they're available, you may not take advantage.

我已經有病人從這些強化門診項目以及病人項目中受益匪淺，但除非你知道有這些項目，否則你可能不會利用。

And the only way you can really know outside of doing like a lot of serious digging and research is have a good primary care doctor and be plugged in.

在做大量認真的調查和研究之外，你能真正知道的唯一方法是有一個好的初級保健醫生，並被插入其中。

So after someone reaches out to their primary care provider presumably would take some time to actually meet them.

是以，在有人接觸到他們的主治醫生後，大概會花一些時間來實際會見他們。

So in the meantime, do you have any recommendations on what someone can do to either maintain wellness or to just feel better for the time being?

那麼在這期間，你有什麼建議可以讓人保持健康，或者只是暫時感覺好一點？

It's hard to give generalized advice here.

I just think like everyone could benefit from cognitive behavioral therapy, even if you're not having a quote unquote diagnosis, you could still benefit from cognitive behavioral therapy because we're also prone to disorder thoughts where, you know, I didn't get an A.

我只是認為每個人都可以從認知行為療法中受益，即使你沒有得到一個引號的診斷，你仍然可以從認知行為療法中受益，因為我們也很容易產生紊亂的想法，你知道，我沒有得到一個A。

My partner was looking at their phone a little longer than usual.

我的夥伴看他們的手機的時間比平時長一點。

Like these thoughts pop into all of our minds.

就像這些想法突然出現在我們所有人的腦海中。

They can really derail how we feel If you feel a certain whether you're feeling down angry, sad.

它們真的可以使我們的感覺脫軌 如果你有某種感覺，無論你是否感到沮喪憤怒、悲傷。

If someone tells you to snap out of it, they're kind of being rude because you can't really control your feelings, but you do have some control over your thoughts so we can attack some of those disordered thoughts through cognitive behavioral therapy.

如果有人告訴你要振作起來，他們有點無禮，因為你不能真正控制你的感覺，但你對你的想法有一些控制，所以我們可以通過認知行為療法來攻擊那些紊亂的想法。

Even from the knowledge of cognitive behavioral therapy, it can go a long way.

即使從認知行為療法的知識來看，它也可以走得很遠。

So for everyone, I recommend doing at least the initial reading of feeling good or feeling great general gist and understanding of what's going on and something that kind of a hack or a tip that I like using is some of these simple, almost gimmicky things, but they actually have evidence behind them that you can do one is like the letter of gratitude, basically in the field of positive psychology, it's been found that if you write a letter of gratitude to someone who you're grateful to, whether it's a family member, friend doesn't really matter.

是以，對每個人來說，我建議至少做最初的閱讀，瞭解感覺良好或感覺良好的一般要點和理解是怎麼回事，我喜歡使用的那種黑客或提示是一些簡單的，幾乎是噱頭的東西，但他們實際上有證據支持他們，你可以做一個是像感謝信，基本上在積極心理學領域，它被發現，如果你寫一封感謝信給你感謝的人，無論是家庭成員，朋友並不真正重要。

You write it out, but you don't send it, you call, you meet the person and you read it to them in person and often times it's an incredibly emotional experience.

你把它寫出來，但你不寄出去，你打電話，你和對方見面，你親自讀給他們聽，很多時候，這是一個令人難以置信的情感體驗。

Obviously depending on who you choose, how you choose to read it and the benefit in terms of decreasing anxiety and depressive symptoms, just by reading that one letter to one person and writing it, there's weeks of relief or at least a slight decrease in symptoms that's been validated in scientific research.

顯然，這取決於你選擇誰，你選擇如何閱讀，以及在減少焦慮和抑鬱症狀方面的好處，僅僅通過給一個人讀這封信，寫這封信，就有幾周的緩解，或者至少有輕微的症狀減少，這已經在科學研究中得到驗證。

The second one that's probably more well known is the three positive things at the end of the day jotting down on your phone on a piece of paper.

第二個可能更有名的是在一天結束時在手機上的紙上記下三件積極的事情。

There's slightly different variations, You could do three good things with one sentence as to why you think they happened.

有稍微不同的變化，你可以用一句話做三件好事，說明你認為它們發生的原因。

There's three good things that you can write, how you earned those three good things.

有三件好事，你可以寫，你如何贏得這三件好事。

Like for example, if I say, oh, they're my dog behaved well today and my reason could be because I took a lot of time to train there and that is useful for someone who may be having problems with self confidence.

比如說，如果我說，哦，他們是我的狗今天表現得很好，我的理由可能是因為我花了很多時間在那裡訓練，這對那些可能有自信心問題的人來說是很有用的。

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心理健康與身體健康--它們之間有什麼關係FT. @邁克醫生第2部分 (Mental Health VS Physical Health - How Are They Related FT. @Doctor Mike PART 2)

stuff

anxiety

cognitive

essentially

心理健康與身體健康--它們之間有什麼關係FT. @邁克醫生 第2部分 (Mental Health VS Physical Health - How Are They Related FT. @Doctor Mike PART 2)

stuff

anxiety

cognitive

essentially

心理健康與身體健康--它們之間有什麼關係FT. @邁克醫生第2部分 (Mental Health VS Physical Health - How Are They Related FT. @Doctor Mike PART 2)