你／妳好嗎？一起走過失落，陪伴哀傷

有時候，突如其來的意外會打亂我們原本平穩的生活。不論是親眼目睹事件、聽聞消息，或是在其中失去重要的人，都可能深深影響我們的情緒與日常節奏。

在這段時間裡，出現一些情緒或壓力反應是很自然的。諮商中心希望透過這份資訊，陪你一起認識自己的狀態、照顧自己，也關心周遭可能需要幫助的人，並認識可以使用的資源。

你可能會有的哀慟情緒或壓力反應（這些都是正常的反應）

• 情緒反應：情緒起伏大、感到悲傷、無助或恐懼，難以接受事實，可能有罪惡感、沮喪、困惑、震驚、憤怒或焦慮等情緒。
• 認知反應：覺得難以置信、心神不寧、腦中反覆浮現衝擊的場景、責怪自己、思緒混亂、無法回想事發當時的情節。
• 生理反應：身體感到虛弱、緊繃、沒有胃口、睡不好、失眠、噁心、對聲音、氣味或觸覺變得敏感，甚至再次浮現當時的感官經驗。
• 行為反應：說話混亂、責怪他人或自己、健忘、難以做決定、工作表現下降、行動遲緩、避免與事件有關的人事物，變得警覺或麻木。

面對創傷反應時，我們可以先做些什麼？

• 穩定生活節奏與運動習慣：保持規律的飲食與睡眠時間，安排簡單的運動，為生活建立一些固定的節奏與儀式感。
• 適度轉移注意力：做些有興趣的事，或把注意力放在學習、嗜好、娛樂等能投入的事物上，並斟酌接收相關訊息。
• 接納自己的情緒：允許自己經歷情緒的起伏，不必強迫自己馬上好起來，也不需要對自己的狀態太過苛責。
• 尋找人際支持：當覺得需要時，可以找信任的朋友、同事或家人談談心，分享你的感受。
• 信仰支持：無論是否有宗教信仰，像是拜拜、參加法會、祈禱、彌撒等，都可能帶來安定感與心靈支持。

如果你需要一個安全的空間，來安放情緒與說說話

突發事件之後，大多數人會隨著時間慢慢回到生活的正軌，不會對學習、工作或社交造成長期影響。有些人甚至會在過程中獲得成長，學會新的調適方式。

但也有些人可能會受到較長時間的影響。如果你或你的朋友，在事件過後持續感到壓力，並且影響到生活、學習、人際或工作，請一定要向值得信任的朋友或家人傾訴，並考慮尋求專業協助。

我們都在這裡支持你，陪你一起度過這段艱難的時光。

哀傷與失落是人之常情，透過彼此的關心、陪伴與接納，我們可以慢慢從「接受現實」走向「重新看待生命的意義」。請好好照顧自己，也留意身邊的親友，我們一起走過這段路。

清華大學學務處諮商中心關心你，若有需要請聯繫我們

How Are You? Walking Through Grief Together

Sometimes, unexpected events disrupt the calm rhythm of our lives. Whether you witnessed something firsthand, heard distressing news, or lost someone important, these experiences can deeply affect your emotions and daily life.

It’s completely normal to experience emotional and stress reactions during times like this. The Counseling Center would like to offer some information to help you take care of yourself, support those around you, and understand the resources available.

Emotional and Stress Reactions You May Experience (These Are Normal Responses)

• Emotional: Intense mood swings, sadness, helplessness, difficulty accepting reality, guilt, depression, fear, confusion, panic, shock, anger, unease, or anxiety.
• Cognitive: Feeling disbelief, trouble concentrating, vivid recall of distressing scenes, self-blame, racing thoughts, difficulty remembering details, or memory loss of the event.
• Physical: Fatigue, tension, loss of appetite, trouble falling asleep, insomnia, nausea, heightened sensitivity to sights, sounds, smells, or touch associated with the incident.
• Behavioral: Disorganized speech, blaming others or oneself, forgetfulness, indecisiveness, reduced performance, slowed movements, avoiding reminders of the event, hypervigilance or emotional numbness.

When Trauma Responses Arise, What Can We Do?

• Stabilize daily routines and include physical activity: Try to maintain regular eating and sleeping schedules. Gentle, consistent physical activity and small daily rituals can help bring stability.
• Redirect attention appropriately: Engage in activities you enjoy, focus on learning, hobbies, or entertainment. Be mindful about how much related information you take in.
• Accept your emotions: Allow yourself to feel whatever emotions come up. Don’t pressure yourself to "get better" right away. Give yourself time to adjust and heal.
• Build a support network: Reach out to trusted friends, colleagues, or family members when you need someone to talk to.
• Spiritual support: Whether or not you have religious beliefs, practices like visiting temples, participating in prayer or mass, carrying a protective talisman, or attending memorial services can offer a sense of comfort and stability.

If You Need a Safe Space to Express and Hold Your Emotions

After a sudden event, most people gradually return to their daily routines and are not affected in the long term. Many even grow through the experience and develop new coping strategies.

However, some people may be more deeply impacted for a longer time. If you or someone you care about continues to feel stressed for several weeks and finds it hard to function in daily life, study, work, or relationships, please talk to someone you trust or consider seeking help from a professional.

We are here to support you. Let’s get through this difficult time together.

Grief and loss are part of being human. Through mutual care, companionship, and acceptance, many of us can move from simply "accepting what happened" to eventually "reframing our experience and finding new meaning." Take care of yourself—and keep an eye on those around you. We’re walking this path together.

NTHU Counseling Center cares about you. If you need any help, please contact us.