愛滋病毒、心理衛生和情緒健康
資料來源:Abbey Stanford / 2022 年 6 月 / aidsmap / 財團法人台灣紅絲帶基金會編譯
圖片:Domizia Salusest | www.domiziasalusest.com
關鍵點
• 被診斷出患有愛滋病等嚴重疾病會對情緒產生重大影響。
• 愛滋病毒感染者的心理健康問題發生率高於普通人群。
• 重要的是要知道,您會有覺得困難的感覺是完全正常和可以理解的。
• 您可以做很多事情來照顧您的心理衛生。
心理衛生和情緒健康對每個人都很重要。每個人在生活中都有難以應對的時候,有時感到悲傷或壓力是正常的。當您有這種感覺時,照顧好自己很重要。
有些人還會經歷心理衛生狀況,例如抑鬱或焦慮。這些健康狀況會使您長期感到低落、擔心或絕望,並且會影響您的日常生活。
愛滋病毒如何影響您的心理健康?
被診斷出並患有愛滋病等嚴重疾病可能會對您產生很大的情感影響。由於愛滋病毒,您生活的某些方面會變得更加複雜,甚至可能會有壓力。
與普通人群相比,愛滋病毒感染者的心理健康問題發生率更高。
造成這種情況的一個原因可能是與愛滋病毒相關的污名。污名是用來描述一些人對愛滋病毒的消極信念和態度的用詞。污名是一些愛滋病毒感染者最終因為診斷而對自己感覺不好的原因之一。任何人,包括愛滋病毒感染者,都很難避免一些關於愛滋病毒的有害想法和信念。
在英國,一些受愛滋病毒影響最嚴重的群體(如男同性戀、移民和藥癮者)更有可能出現心理健康問題。與男性相比,女性也更容易出現心理健康問題。
這種風險增加的原因有很多,包括:
• 被主流社會邊緣化(忽視)
• 難以獲得與其他人相同的機會和服務
• 面臨不公平待遇(歧視)
• 經歷過創傷經歷,例如騷擾或虐待。
一些抗 HIV 藥物也會影響您的情緒和心理健康。當您開始討論治療方法時,如果您有心理健康問題的病史,請告訴您的 HIV 醫生。這樣,他們就可以為您開出正確的抗 HIV 藥物。
適應愛滋病毒感染者的生活
發現自己感染了 HIV 可能會導致多種感受。診斷後感到恐懼、不確定、擔心、內疚、羞恥、尷尬、憤怒和悲傷是很常見的。您可能還擔心其他人會怎麼想。有些人感到麻木,而另一些人則因終於發現自己的身份而感到寬慰;並沒有所謂正確的感覺方式。
Tristan Barber 博士在 aidsmap LIVE 中談論 HIV 和心理健康。
對 HIV 感染者的生活很容易做出最壞的假設。但重要的是要知道,愛滋病毒治療現在是如此有效,以至於大多數愛滋病毒感染者可以預期與未感染愛滋病毒的人一樣長壽。藥物也可以防止愛滋病毒的性傳播。這意味著,如果您接受抗 HIV 治療並且「無法檢測到病毒載量」,您就不會將 HIV 傳染給您的性伴侶。
人們對愛滋病毒的感受也會隨著時間而改變。您對發現自己感染 HIV 的第一反應不太可能是您永遠的感受。許多人發現,隨著時間的推移,他們會逐漸接受感染 HIV,即使 HIV 呈陽性的某些方面仍然讓他們感到焦慮或痛苦。
重要的是要知道,您覺得有困難的感覺完全是正常和可以理解的。您不應該對您正在經歷的情緒感到難過。許多 HIV 感染者發現無論他們對診斷的適應程度如何,他們的情緒健康不時受到影響;
注意到並接受您自己的感受是重要的第一步。
十個照顧您心理健康的技巧
您還可以做很多事情來照顧您的心理健康。
1.照顧好自己
盡可能照顧好自己很重要。盡量確保您有規律的飲食和充足的睡眠。請記住,您的困難感覺和想法都會過去。盡量不要消極地思考自己,不要嚴厲地評判自己。
2. 保持聯繫
感到孤立會使您感到悲傷和壓力,或者會使這些感覺變得更糟。盡量與對您很重要的人保持定期聯繫。這可能是朋友、家人或來自您的宗教或文化社區的人。您還可以嘗試以您喜歡的方式與新朋友建立聯繫。
Alex Causton-Ronaldson 在aidsmap LIVE 上談到了幫助他應對愛滋病毒和心理健康問題的策略。
與親愛的人或其他 HIV 感染者談論您的經歷和感受會很有幫助。許多愛滋病毒支持組織提供一對一和團體同伴支持。如果您願意,也可以在線上獲得支持。
3. 獲得一些支持
您不必自己處理您的所有問題。有時最好尋求一些幫助。這不是軟弱的表現。事實上,這是一種力量的標誌表示您意識到自己需要幫助。如果您發現自己的想法和感受難以理解或處理時,心理療法可能會有所幫助。如果您的 HIV 診所並不提供這些服務,他們應該能夠幫助您找到合適的治療師。
4. 當使用酒精和藥物時請小心
對於許多人來說,喝酒或偶爾使用娛樂性藥物是生活中令人愉快的一部分。但盡量不要使用酒精和藥物來應對困難的感覺。它們可能會提供短期的緩解,但從長遠來看,它們可能會讓您的感覺更難處理。
大量飲酒和使用藥物也可能意味著您很難記住服用抗 HIV 藥物。如果您擔心自己有酗酒或藥物使用問題,請諮詢您的醫生,因為可以提供支持。
5. 減輕壓力
一旦發現工作、人際關係、家庭、金錢或住房上有問題,請嘗試並去處理它們。避免它們會增加您的壓力水平。有些人還發現一些補充療法,如針灸或按摩,可以幫助他們減輕壓力。
6.吃得好
如果您感到悲傷、壓力或擔心,可能很難吃得好,但請盡量確保您的飲食健康、均衡。如果您發現購物和烹飪上有困難,使用即食食品和預先準備好的食物可能會有所幫助。坐下來吃飯,尤其是和其他人一起吃飯,可以幫助您應對壓力並改善您的健康狀況。如果可以的話,試著慢慢吃,享受您的食物。
7. 做一些運動
定期進行體育鍛煉可以幫助您控制壓力並幫助您入睡。它還可以幫助緩解焦慮和輕度抑鬱的症狀。您不必參加健身房。找一項您喜歡的活動,例如在當地公園散步、做些園藝或騎自行車。與其他人或在一個團體中鍛煉,可能會讓它更愉快,並幫助您感覺與其他人有聯繫。
8. 試著睡個好覺
睡眠困難是一個常見的問題。這可能包括難以入睡、難以維持熟睡、難以醒來和睡得太多。睡眠問題會影響您的心理健康,一些心理健康問題亦會導致您的睡眠方式發生變化。睡眠問題也可能是某些抗 HIV 藥物的副作用。
如果您有睡眠問題,請嘗試每天在同一時間入睡和起床。睡前嘗試放鬆一下可能會有所幫助。避免喝太多酒精或咖啡因,因為這會擾亂您的睡眠。您還可以透過與您的醫生或 HIV 診所交談來獲得有關睡眠問題的建議和幫助。
9.做你喜歡的事情
當你經歷困難時,做您喜歡的事情很重要。這可能包括為您已經擁有的愛好騰出時間或為自己設定一個嘗試新事物的目標。例如,為慈善機構或社區團體做志工。您可能還想根據自己的興趣加入一些組織,結識新朋友。
10.練習正念
許多人發現練習正念有助於他們的日常健康。這是一種您可以學習的技巧,需要關注當下。它可以幫助您專注於自己的想法、感受以及您所處的周遭世界。有些人還發現祈禱、冥想或安靜的反思可以幫助減輕壓力和孤獨感。
HIV, mental health & emotional wellbeing
Abbey Stanford / June 2022
Image: Domizia Salusest | www.domiziasalusest.com
Key points
•Being diagnosed with a serious illness like HIV can have a big emotional impact.
•People with HIV have higher rates of mental health problems than people in the general population.
•It’s important to know that it’s completely normal and understandable to have feelings that you find difficult.
•There’s a lot you can do to look after your mental health.
Mental health and emotional wellbeing are important for everyone. Everybody has times in their life that they find hard to deal with and it’s normal to feel sad or stressed sometimes. It’s important to look after yourself when you’re feeling like this.
Some people also experience mental health conditions, such as depression or anxiety. These are health conditions which can make you feel low, worried or hopeless for a long time, and they can affect your everyday life.
How does HIV affect your mental health?
Being diagnosed and living with a serious illness like HIV is likely to have a big emotional impact on you. And some aspects of your life will become more complicated, and possibly stressful, because of HIV.
People with HIV have higher rates of mental health problems than those seen in the general population.
One reason for this may be HIV-related stigma. Stigma is the word used to describe the negative beliefs and attitudes that some people have about HIV. Stigma is one of the reasons that some people with HIV end up feeling bad about themselves because of their diagnosis. It can be difficult for anybody, including people living with HIV, to avoid some of the harmful ideas and beliefs that exist about HIV.
Some of the groups most affected by HIV in the UK (such as gay men, migrants and drug users) are more likely to have mental health problems. Women are also more likely to experience mental health problems compared to men.
There are many reasons for this increased risk, including:
•being marginalised (ignored) by mainstream society
•having difficulty accessing the same opportunities and services as other people
•facing unfair treatment (discrimination)
•going through traumatic experiences, such as harassment or abuse.
Some anti-HIV medication can affect your emotional and mental health too. Tell your HIV doctor if you have a history of mental health problems when you start discussing treatments. That way, they can prescribe the right anti-HIV medication for you.
Adjusting to life with HIV
Finding out that you have HIV can lead to a wide range of feelings. It’s common to feel fear, uncertainty, worry, guilt, shame, embarrassment, anger and sadness after a diagnosis. You might also be concerned about what other people will think. Some people feel numb, and others feel a sense of relief that they’ve finally found out about their status. There’s no right way to feel.
Dr Tristan Barber talks about HIV and mental health in aidsmapLIVE.
It can be easy to assume the worst about life with HIV. But it’s important to know that HIV treatment is now so effective that most people with HIV can expect to live as long as people who don’t have HIV. Medication can also prevent the sexual transmission of HIV. This means that if you take anti-HIV treatment and have an ‘undetectable viral load’ you won’t pass HIV on to your sexual partners.
The feelings people have about HIV can also change over time. Your first response to finding out that you have HIV is unlikely to be the way you feel forever. Many people find that they come to terms with having HIV over time, even if some aspects of being HIV positive still make them feel anxious or distressed.
It’s important to know that it’s completely normal and understandable to have feelings that you find difficult. You shouldn’t feel bad about the emotions you’re experiencing. Many people with HIV find that their emotional wellbeing is affected from time to time, no matter how well they have adjusted to their diagnosis.
Noticing and accepting your feelings is an important first step.
Ten tips for looking after your mental health
There are also lots of things you can do to look after your mental health.
1.Take care of yourself
It’s important to look after yourself as best you can. Try to make sure you’re eating regularly and getting enough sleep. Remember that your difficult feelings and thoughts will pass. Try not to think about yourself negatively and don’t judge yourself harshly.
2.Stay connected
Feeling isolated can make you feel sad and stressed, or it can make these feelings worse. Try to keep in regular contact with people who are important to you. This could be friends, family, or people from your religious or cultural community. You could also try to connect with new people in ways that you are comfortable with.
Alex Causton-Ronaldson talks about the strategies that helped him cope with HIV and mental health concerns on aidsmapLIVE.
Talking about your experiences and feelings with a loved one, or another person with HIV can be very helpful. Many HIV support organisations offer one-to-one and group peer support. You can also get support online if you prefer.
3.Get some support
You don’t have to deal with your problems by yourself. Sometimes it’s best to ask for some help. This isn’t a sign of weakness. In fact, it’s a sign of strength that you recognise you need some help. If you’re finding your thoughts and feelings difficult to understand or deal with, psychological therapies can be helpful. Your HIV clinic should be able to help you find a suitable therapist if they don’t offer these services themselves.
4.Be careful when using alcohol and drugs
For many people, having a drink or occasionally using recreational drugs is an enjoyable part of life. But try not to use alcohol and drugs as a way to cope with difficult feelings. They might offer short-term relief, but in the long term, they are likely to make your feelings harder to deal with.
Heavy drinking and drug-taking might also mean you find it harder to remember to take your anti-HIV medication. If you’re worried about your alcohol or drug use speak to your doctor, as there is support available.
5.Reduce stress
Try and deal with work, relationship, family, money or housing problems as soon as you notice them. Avoiding them can increase your levels of stress. Some people also find that complementary therapies, such as acupuncture or massage, can help them to feel less stressed.
6.Eat well
It can be hard to eat well if you’re feeling sad, stressed or worried, but try to make sure you’re eating a healthy, balanced diet. Using ready meals and pre-prepared foods can be helpful if you’re finding it hard to shop and cook. Sitting down and eating a meal, especially with someone else, can help you cope with stress and improve your wellbeing. When you can, try to eat slowly and enjoy your food.
7.Get some exercise
Regular physical exercise can help you manage stress and help you sleep. It can also help with the symptoms of anxiety and mild depression. You don’t have to join a gym. Find an activity that you enjoy such as walking around a local park, doing some gardening, or riding a bike. Exercising with someone else, or in a group, may make it more enjoyable and help you feel connected to other people.
8.Try to get a good night’s sleep
Having trouble sleeping is a common problem. This can include finding it hard to get to sleep, trouble staying asleep, trouble waking up, and sleeping too much. Sleep problems can affect your mental health, and some mental health problems can cause changes to the way you sleep. Sleep problems can also be a side-effect of some anti-HIV medication.
If you’re having sleep problems, try to go to sleep and wake up at the same time each day. It might be helpful to try and relax before you go to bed. Avoid drinking too much alcohol or caffeine as this can disrupt your sleep. You can also get advice and help with sleep problems by talking to your doctor or HIV clinic.
9.Do things you enjoy
It’s important to do things you enjoy when you’re going through a difficult time. This could include making time for a hobby you already have or setting yourself a goal to try something new. For example, volunteering with a charity or community group. You may also want to join organisations, based on your interests, to meet new people.
10.Practise mindfulness
Many people find practising mindfulness helps them with their day-to-day wellbeing. It’s a technique you can learn that involves paying attention to the present moment. It helps you to focus on your thoughts and feelings and the world around you. Some people also find that prayer, meditation or quiet reflection can help reduce stress and loneliness.
This page was last reviewed in June 2022. It is due for review in June 2025.