悲伤是生活中不可避免的一部分，是伴随着失去而来的普遍体验。这是对失去重要的人或事的压倒性情绪反应

闲

This is a very long post. I lost my dad when I was 16 years old. He was 45 at the time; so very young. I’ve taken time out to reflect and write on this as it is something that we don’t normally talk about which is dealing with loss, bereavement or simply grief. We need to know how to navigate the emotional, mental, and physical toll of grief.

Grief is an inevitable part of life, a universal experience that comes with loss. It’s the overwhelming emotional response to losing someone or something significant, and while it’s deeply personal, it has profound effects that are recognized in medicine and psychology. Grief isn’t just about emotions; it’s a whole-body experience that affects our mental, emotional, and physical health in ways that can surprise even the strongest among us.

So, What Is Grief?

Grief isn’t a single emotion; it’s a process. It’s an umbrella term for the emotional, psychological, and even physical responses to loss. While we often associate grief with death, it can also stem from losing a relationship, a job, a home, or even a sense of identity.

From a medical standpoint, grief is considered a natural process that helps us come to terms with loss, but when prolonged or unresolved, it can transition into conditions like Prolonged Grief Disorder (PGD) or even trigger mental health issues like depression and anxiety.

这是一个很长的帖子。我16岁的时候就失去了父亲。他当时45岁；这么年轻。我花了一些时间来思考和写下这一点，因为这是我们通常不会谈论的事情，这是关于损失、丧亲或简单的悲伤。我们需要知道如何应对悲伤带来的情感、精神和身体上的伤害。

悲伤是生活中不可避免的一部分，是伴随着失去而来的普遍体验。这是对失去重要的人或事的压倒性情绪反应，虽然这是非常个人化的，但它具有医学和心理学上公认的深远影响。悲伤不仅仅是情绪问题；这是一种全身体验，它会影响我们的精神、情感和身体健康，甚至会让我们当中最强壮的人感到惊讶。

那么，什么是悲伤呢？

悲伤不是一种单一的情绪；这是一个过程。这是对失去的情感、心理甚至生理反应的总称。虽然我们经常将悲伤与死亡联系在一起，但它也可能源于失去一段关系、一份工作、一个家，甚至是一种认同感。

从医学角度来看，悲伤被认为是一个帮助我们适应损失的自然过程，但当悲伤持续或未得到解决时，它会转变为长期悲伤障碍(PGD)等疾病，甚至引发抑郁和焦虑等心理健康问题。

The Stages of Grief: Beyond the Emotional Narrative

In 1969, psychiatrist Elisabeth Kübler-Ross introduced the five stages of grief: denial, anger, bargaining, depression, and acceptance. While not everyone experiences these stages in order—or at all—they provide a framework for understanding the complexity of grief:

1. Denial: “This isn’t happening.” A protective mechanism where the brain shields us from the initial shock.

2. Anger: “Why me? Why them?” The frustration of loss can be directed at oneself, others, or even fate.

3. Bargaining: “If only I had…” People often revisit moments they think could’ve changed the outcome.

4. Depression: Deep sadness as reality sinks in. This isn’t just feeling “down” but can be accompanied by fatigue, loss of appetite, and even physical pain.

5. Acceptance: Not “getting over it” but learning to live with it.

悲伤的阶段:超越情感叙事

1969年，精神病学家伊丽莎白·库伯勒-罗斯介绍了悲伤的五个阶段:否认、愤怒、讨价还价、沮丧和接受。虽然不是每个人都依次经历了这些阶段，或者根本没有经历过，但它们为理解悲伤的复杂性提供了一个框架:

1.否认:“这不是真的。”大脑保护我们免受最初电击的保护机制。

2.愤怒:“为什么是我？为什么是他们？”失去的挫败感可以指向自己，也可以指向别人，甚至可以指向命运。

3.讨价还价:“如果我有……”人们经常重温他们认为可能会改变结果的时刻。

4.抑郁:随着现实的深入，深深的悲伤。这不仅仅是感觉“低落”,还可能伴随着疲劳、食欲不振，甚至身体疼痛。

5.接受:不是“克服它”，而是学会接受它。

Grief’s Physical Impact: More Than a Heavy Heart

Grief is not just an emotional process—it’s a physical one, and its effects on the body can be profound:

1. Cardiovascular Effects:

• The term “broken heart syndrome” isn’t just poetic. It refers to Takotsubo cardiomyopathy, a temporary heart condition triggered by intense emotional stress.

• People grieving are at higher risk of heart attacks due to increased stress hormones like cortisol and adrenaline.

2. Weakened Immune System:

• Grief can suppress the immune system, making people more susceptible to infections. Chronic stress from grieving alters immune responses, sometimes leading to delayed wound healing or increased inflammation.

3. Sleep Disruption:

• Insomnia or hypersomnia is common, as grief hijacks the brain’s ability to regulate sleep cycles.

4. Appetite Changes:

• Some lose their appetite entirely, while others turn to comfort foods, leading to weight fluctuations.

5. Fatigue:

• Chronic tiredness can set in, even if one gets enough sleep. This is because grief is mentally and physically draining.

悲伤对身体的影响:不仅仅是沉重的心情

悲伤不仅仅是一个情感过程，也是一个生理过程，它对身体的影响是深远的:

1.心血管影响:

“心碎综合症”这个词不仅仅是诗意的。它指的是Takotsubo心肌病，一种由强烈的情绪压力引发的暂时性心脏病。

悲伤的人患心脏病的风险更高，因为皮质醇和肾上腺素等应激激素增加。

2.免疫系统减弱:

悲伤会抑制免疫系统，使人更容易受到感染。悲伤带来的长期压力会改变免疫反应，有时会导致伤口愈合延迟或炎症加剧。

3.睡眠中断:

失眠或嗜睡很常见，因为悲伤劫持了大脑调节睡眠周期的能力。

4.食欲变化:

一些人完全失去了食欲，而另一些人转向舒适的食物，导致体重波动。

5.疲劳:

即使一个人睡眠充足，也会产生长期疲劳。这是因为悲伤会耗尽你的精神和身体。

The Mental and Emotional Toll of Grief

Grief is deeply tied to mental health, and the ripple effects can manifest in several ways:

1. Prolonged Grief Disorder (PGD):

• When grief lasts for an extended period and significantly impairs daily functioning, it may develop into PGD. This is now recognized in the DSM-5 as a mental health condition.

2. Anxiety and Depression:

• The fear of further loss, hopelessness, or guilt is common and can spiral into generalized anxiety disorder or major depressive disorder.

3. Cognitive Impairment:

• Grief brain fog is real. People often report difficulty concentrating, memory lapses, and poor decision-making during grief.

4. Isolation:

• Grieving individuals may withdraw from social circles, leading to loneliness and further exacerbating mental health issues.

悲痛造成的精神和情感上的损失

悲伤与心理健康密切相关，其连锁反应有多种表现形式:

1.长期悲伤障碍(PGD):

当悲伤持续很长时间并严重损害日常功能时，它可能会发展成PGD。这在DSM-5中被认为是一种精神健康状况。

2.焦虑和抑郁:

对进一步丧失、绝望或内疚的恐惧是常见的，并可能会演变成广泛性焦虑症或重度抑郁症。

3.认知障碍:

悲伤脑雾是真实的。人们经常报告在悲伤时难以集中注意力，记忆力下降，决策能力差。

4.隔离:

悲伤的人可能会退出社交圈，导致孤独和进一步加剧心理健康问题。

How Grief Manifests in Different Age Groups

1. Children:

• Grief in children often shows through behavioral changes like clinginess, tantrums, or withdrawal. They may not have the vocabulary to express their emotions, leading to confusion and acting out. The unfortunate thing is that a lot of us fail to recognise that this is grief and make things worse by being too hard on them and leading them to bad role models and exposing them to vices from a very young age.

2. Teenagers:

• Adolescents may experience anger or guilt and can turn to risky behaviours as a coping mechanism. A lot of them turn to smoking, drinking alcohol and using hard drugs as a way to help them forget and numb the pain. This only makes things worse in the long run.

3. Adults:

• Adults often suppress their grief to “stay strong” for others, leading to internalized emotional stress and health issues. This is most common amongst people of authority or seniority who end up breaking down and causing more harm to themselves.

4. Elderly:

• Grief in older adults is often compounded by feelings of isolation, physical health decline, or even survivor’s guilt. They can themselves end up dying from grief. It is a terrible thing to witness. Research has shown that most elderly people past the age of 80 don’t live longer than 5 years after the death of their spouses.

悲伤如何在不同的年龄组中表现出来

1.儿童:

儿童的悲伤通常通过行为变化表现出来，如粘人、发脾气或退缩。他们可能没有词汇来表达他们的情绪，导致混乱和表现出来。不幸的是，我们很多人都没有意识到这是一种悲伤，对他们过于严厉，让他们成为坏榜样，让他们从很小的时候就接触到恶习，从而使事情变得更糟。

2.青少年:

青少年可能会感到愤怒或内疚，并会将危险行为作为一种应对机制。他们中的许多人转向吸烟、饮酒和使用烈性药物，以此来帮助他们忘记和麻木疼痛。从长远来看，这只会让事情变得更糟。

3.成人:

成年人经常压抑自己的悲伤，为他人“保持坚强”，导致内在的情绪压力和健康问题。这在权威人士或资深人士中最为常见，他们最终会崩溃，给自己带来更多伤害。

4.老年人:

孤独感、身体健康状况下降，甚至幸存者的负罪感，常常会加剧老年人的悲伤。他们自己也可能因悲伤而死。这是一件可怕的事情。研究表明，大多数80岁以上的老人在配偶去世后活不过5年。

Managing Grief: There are Medical and Psychological Interventions. But none of these will work if people don’t open up to accept that they need help dealing with grief. So first things first is for us to promote a culture of seeking help in dealing with loss.

1. Therapy:

• Grief counseling or cognitive-behavioral therapy (CBT) can help individuals process their feelings and learn coping mechanisms.

2. Medication:

• For severe cases where grief leads to depression or anxiety, short-term use of antidepressants or anti-anxiety medications may be recommended.

3. Support Groups:

• Connecting with others who’ve experienced similar losses can reduce feelings of isolation. They can share tips on how they healed and that can be very useful.

4. Physical Activity:

• Exercise releases endorphins, the body’s natural mood lifters, and helps combat stress. A simple 30 minute run can heal your mind from failure and give you a better perspective of that event.

管理悲伤:有医学和心理干预。但是，如果人们不敞开心扉接受他们需要帮助来处理悲伤，这些都不会起作用。所以首要的事情是我们要提倡一种在面对损失时寻求帮助的文化。

1.治疗:

悲伤咨询或认知行为疗法(CBT)可以帮助个人处理他们的感受，并学习应对机制。

2.药物:

对于悲伤导致抑郁或焦虑的严重病例，可能会建议短期使用抗抑郁药或抗焦虑药。

3.支持团体:

与经历过类似损失的人联系可以减少孤独感。他们可以分享他们是如何痊愈的，这非常有用。

4.身体活动:

锻炼会释放内啡肽，内啡肽是身体天然的情绪提升剂，有助于对抗压力。简单的30分钟跑步可以治愈你的失败心理，让你对事情有更好的看法。

Grief and the Role of Community

Culturally, how grief is expressed varies widely. In some communities, open mourning is encouraged, with rituals and gatherings to process the loss. In others, stoicism is the norm. But research consistently shows that support systems - whether friends, family, or faith-based groups play a crucial role in helping individuals navigate grief.

While grief can feel like a storm, it’s also a testament to love and connection. Over time, the sharp edges of pain soften into something more manageable. Medical science emphasizes that healing doesn’t mean forgetting; it means learning to live with the loss in a way that allows you to honour what you’ve lost while moving forward.

Grief is a reminder of our humanity, our capacity to love, and our resilience. And though it can be overwhelming, support and understanding - whether from loved ones, professionals, or ourselves, can help us emerge stronger.

Stay compassionate to yourself during grief. And if you’re supporting someone through it, remember: your presence matters more than your words.

For more insights on health and wellness, follow me @DrJohnBishop.

悲伤和社区的角色

在文化上，表达悲伤的方式千差万别。在一些社区，公开哀悼是被鼓励的，有仪式和聚会来处理损失。在其他情况下，斯多葛主义是常态。但研究一致表明，支持系统——无论是朋友、家人还是基于信仰的团体——在帮助个人渡过悲伤方面发挥着至关重要的作用。

虽然悲伤可能感觉像一场风暴，但它也是爱和联系的证明。随着时间的推移，尖锐的疼痛会变得更容易控制。医学强调治愈不等于遗忘；这意味着学会接受失去，让你在前进的同时尊重你所失去的。

悲伤提醒着我们的人性、我们爱的能力和我们的韧性。尽管这可能令人不知所措，但支持和理解——无论是来自爱人、专业人士还是我们自己——都能帮助我们变得更加强大。

悲伤时，对自己保持同情。如果你支持某人度过难关，请记住:你的存在比你的话语更重要。

想了解更多关于健康和养生的见解，请关注我@DrJohnBishop。

Thanks Dr

It's natural and normal to experience grief however prolonged in the state of grief is bad

谢谢博士

经历悲伤是自然的和正常的，然而悲伤状态持续的时间长了就不好了