【セルフチェック】もしかして、介護うつ？原因と対策
「介護うつ」の存在をご存じですか？テレビやSNSなどで目にした方も少なくないかもしれません。ここでは、介護うつについての理解を深め、セルフチェックをするとともに、介護うつの対策についてもご紹介していきます。
目次
介護うつが発生するのは、どんな時で、その原因は？
在宅で寝た切りの方や、障害を持つ方、認知症を持つ方、疾患を抱える方を介護する場合、介護は24時間365日続くものです。その場合、家族同士で介護を行うパターンも多く、「身内のことだから」と責任を感じるばかりに、他者の手を借りず、介護に奮闘してしまうことがあります。すると、介護者は休まる時間がなく、心身の負担が大きくなってしまうことになります。その結果、ネガティブな思考が強くなり、「介護うつ」に繋がってしまうリスクがあります。また、介護を行っているその時だけではなく、介護していた家族が亡くなるなど、介護を終えたタイミングも、介護うつのリスクがある、と言われています。
こんな症状は疑わしい？介護うつに該当する症状たち
自覚症状がないまま、症状が出現し、進行、悪化することもある「介護うつ」。
症状が悪化しないためにも、早期の段階で、介護うつ疑いの症状やサインを値理解しましょう。
実際に介護うつの状態になってしまった場合に、どのような症状が見られるのかを次に挙げていきます。
・食欲不振
食欲がなくなり、食事が食べられない・食べたくないということがあります。満足に栄養が摂れず、体重が減ってしまうことで、場合によっては、体力の低下や抵抗力が落ちてしまうこともあります。うつ傾向になる方には良く見られる症状です。
・不眠症（睡眠障害）
夜間眠れない、眠りが浅く何度も目が覚める、寝つきが悪いと言った睡眠障害も、うつ症状の方に多くみられます。疲れているのに眠ることができず、心身共に、辛い思いをされる方が少なくありません。不眠症の状態です。
・疲労感/倦怠感を感じる
常に疲労を感じ、慢性的な怠さ加え、頭痛や肩こりと言った身体症状が出る方もいます。どんなことでも、楽しみを持てず億劫になってしまい、無気力・疲労感の後に、表情がなくなってしまい、結果、無表情になってしまいます。
・不安感を感じる
原因がわからず、不安や焦燥感を感じ、神経質になってしまいます。騒音や物音が気になってしまう場合もあります。
・思考障害
興味があった周囲の物事に、消極的で無関心になります。これらは、気分の落ち込みから、くるものです。頭が上手く働かないことで、注意力が低下・散漫になり、作業効率が下がる場合もあります。思考障害が発生すると、あらゆる物事の考え方がネガティブになり、希死念慮（自殺願望）を抱いてしまうことがあります。
あなたは介護うつになっていない？セルフチェックをしてみましょう
□以前興味があった事柄に、興味がなくなった・興味が持てない
□食べ物に興味がなくなった、逆に過食傾向にある気がする（体重の減少・増加）
□理由もないのに落ち着きがなくなることや、 イライラする場面が増えた
□介護をすることに対し、みじめさを感じたり、うんざりすることがある（悲しくなる）
□物事の記憶や、判断力が鈍くなったように感じる
□私は一人だと思うことが多く、悲しくなる
□自分が消えてなくなればよいと思う、自分を傷つけようとしたことがある。
□疲れやすく、重く抜けない疲労感を感じる
□ニュースに興味がなくなった、外からの情報を取り入れていない
□自身の身だしなみに気を使っていない
□あらゆるものごとに消極的でネガティブ思考になった、感情が抑えられずに涙がでる。
□私は何もできない、存在価値がないと感じることがある
□誰とも会いたくない、人と会うのが億劫である。
□原因不明の下痢や腹痛、動悸やめまいといった体調不良が続く
□しっかりと寝られたのは、いつであったか覚えていない
□夜間に理由もなく、目覚めることが多くなった
あなた（介護者）は、知らず知らずのうちに、上記症状に対し、気づかないようにしていたり、隠しがちになってはしていませんか。
4週間以上、上記症状があれば、注意です。
上記のチェックにあてはまる数が多いほど、介護うつになっている、将来的に介護うつになるリスクをはらんでいる可能性があります。一度、カウンセリングを受けることをおすすめします。
介護うつにならないための、ヒントとは
ここで、介護うつにならないためのヒントも確認しておきましょう。
■相談相手を作る
介護をする中で、悩みを一人で抱えてしまうからこそ、最初は小さなものでも、積み重なることで、大きな問題になることも。「こんな悩みでも人に相談してもよいのだろうか？」そう感じた時点で、既に問題は発生しているものと考えましょう。家族や友人、専門職であるカウンセラーに相談するようにします。相談相手を作ることで、「一人で抱え込み、解決の糸口が見えない」といったことを、避けることができる場合があります。
■人に頼ることを悪いことだと思わない
家族のことを介護するのだから、自分で解決しなければいけない、と介護を全て抱え込んでしまう方は、少なくありません。介護のさまざまなサービスを利用することで、介護の負担を軽減することができます。家族も、あなた一人に負担を負わせたいとは考えないはずです。周囲に頼ることを、少しづつ始めてみませんか。
■休養を取る
人間誰しも、休養は必要なものです。身体だけでなく、心の疲れも病気を引き起こす原因になり得ます。休養を取り、リフレッシュをすることで、気分も晴れやかに前向きな心が生まれるはずです。
■自分を大切にすることを忘れない
あなたが、家族の介護を懸命に行っているのは、家族を大切に思い、責任を持ちたいと思うからではないでしょうか。それは、あなたの心身が健康でなければ、達成できない目標です。大切な家族の介護をするためにも、自分自身を大切にすることを忘れないようにしましょう。自分の心身を酷使して行う介護を、家族は望んでいないはずです。
まとめ
「介護うつ」とは、家族を介護する事に対し、強い責任感を感じて、一人で頑張る介護者に起きやすいものです。症状としては、食欲不振や不眠症、思考障害といったものが挙げられます。とは言っても、人により様々で、いくつか症状が重なることもあるため、一か月程同様の症状がある方は、カウンセリングをおすすめします。
一人で抱え込まず、休養を取りながら、自分を大切にすることを忘れずにいきましょう。
「今後の生活環境が変わる事への不安」や「介護を使って生活をどうデザインをしていったら良いか」など介護は協力体制で成り立っております。 ちょっとでも解決できる、ストレス軽減できる記事を目指し、一つの相談場所のメディアを目指しております。
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