Как действовать при химической аварии: Правила поведения при химической аварии — Памятки по вопросам гражданской обороны

Правила безопасности при химической аварии — Безопасность в техногенной среде (в городе)

Химическая авария – это нарушение технологических процессов на производстве, повреждение трубопроводов, емкостей, хранилищ, транспортных средств, приводящее к выбросу аварийных химически опасных веществ (АХОВ) в атмосферу в количествах, представляющих опасность для жизни и здоровья людей, функционирования биосферы.

Крупными запасами АХОВ, главным образом хлора, аммиака, фосгена, синильной кислоты, сернистого ангидрида и других веществ, располагают химические, целлюлозно-бумажные и перерабатывающие комбинаты, заводы минеральных удобрений, черной и цветной металлургии, а также хладокомбинаты, пивзаводы, кондитерские фабрики, овощебазы и водопроводные станции.

Опасность химической аварии для людей и животных заключается в нарушении нормальной жизнедеятельности организма и возможности отдаленных генетических последствий, а при определенных обстоятельствах – в летальном исходе при попадании АХВ в организм через органы дыхания, кожу, слизистые оболочки, раны и вместе с пищей.

ПРЕДУПРЕДИТЕЛЬНЫЕ МЕРОПРИЯТИЯ

Уточните, находится ли вблизи места Вашего проживания или работы химически опасный объект. Если да, то ознакомьтесь со свойствами, отличительными признаками и потенциальной опасностью АХОВ, имеющихся на данном объекте. Запомните характерные особенности сигнала оповещения населения об аварии «Внимание всем&!raquo; (вой сирен и прерывистые гудки предприятий), порядок действий при его получении, правила герметизации помещения, защиты продовольствия и воды. Изготовьте и храните в доступном месте ватно-марлевые повязки для себя и членов семьи, а также памятку по действиям населения при аварии на химически опасном объекте. При возможности приобретите противогазы с коробками, защищающими от соответствующих видов АХОВ.

КАК ДЕЙСТВОВАТЬ ПРИ ХИМИЧЕСКОЙ АВАРИИ

При сигнале «Внимание всем» включите радиоприемник и телевизор для получения достоверной информации об аварии и рекомендуемых действиях.

Закройте окна, отключите электробытовые приборы и газ. Наденьте резиновые сапоги, плащ, возьмите документы, необходимые теплые вещи, 3-х суточный запас непортящихся продуктов, оповестите соседей и быстро, но без паники выходите из зоны возможного заражения перпендикулярно направлению ветра, на расстояние не менее 1,5 км от предыдущего места пребывания. Для защиты органов дыхания используйте противогаз, а при его отсутствии – ватно-марлевую повязку или подручные изделия из ткани, смоченные в воде, 2-5%-ном растворе пищевой соды (для защиты от хлора), 2%-ном растворе лимонной или уксусной кислоты (для защиты от аммиака).

При невозможности покинуть зону заражения плотно закройте двери, окна, вентиляционные отверстия и дымоходы. Имеющиеся в них щели заклейте бумагой или скотчем. Не укрывайтесь на первых этажах зданий, в подвалах и полуподвалах.

При авариях на железнодорожных и автомобильных магистралях, связанных с транспортировкой АХОВ, опасная зона устанавливается в радиусе 200 м от места аварии. Приближаться к этой зоне и входить в нее категорически запрещено.

КАК ДЕЙСТВОВАТЬ ПОСЛЕ ХИМИЧЕСКОЙ АВАРИИ

При подозрении на поражение АХОВ исключите любые физические нагрузки, примите обильное питье (молоко, чай) и немедленно обратитесь к врачу. Вход в здания разрешается только после контрольной проверки содержания в них АХОВ. Если Вы попали под непосредственное воздействие АХОВ, то при первой возможности примите душ. Зараженную одежду постирайте, а при невозможности стирки – выбросите. Проведите тщательную влажную уборку помещения. Воздержитесь от употребления водопроводной (колодезной) воды, фруктов и овощей из огорода, мяса скота и птицы, забитых после аварии, до официального заключения об их безопасности.

90000 Working with Chemicals | Prudent Practices in the Laboratory: Handling and Disposal of Chemicals 90001 90002 Many highly reactive chemicals can polymerize vigorously, decompose, condense, and / or become self-reactive. The improper handling of these materials may result in a runaway reaction that could become violent. Careful planning is essential to avoid serious accidents. When highly reactive materials are in use, emergency equipment should be at hand. The apparatus should be assembled in such a way that if the reaction begins to run away, immediate removal of any heat source, cooling of the reaction vessel, cessation of reagent addition, and closing of laboratory hood sashes are possible.Evacuation of personnel until the reaction is under control is advisable. A heavy, transparent plastic explosion shield should be in place to provide extra protection in addition to the hood window. 90003 90002 Highly reactive chemicals can lead to reactions with rates that increase rapidly as the temperature increases. If the heat evolved is not dissipated, the reaction rate can increase until an explosion results. Such an event must be prevented, particularly when scaling up experiments. Sufficient cooling and surface for heat exchange should be provided to allow control of the reaction.It is also important that the concentrations of the solutions used not be excessive, especially when a reaction is being attempted or scaled up for the first time. Use of too highly concentrated reagents has led to runaway conditions and to explosions. Particular care must also be given to the rate of reagent addition versus its rate of consumption, especially if the reaction is subject to an induction period. 90003 90002 Large-scale reactions with organometallic reagents and reactions that produce flammables as products and / or are carried out in flammable solvents require special attention.Active metals, such as sodium, magnesium, lithium, and potassium, are a serious fire and explosion risk because of their reactivity with water, alcohols, and other compounds containing acidic OH. These materials require special storage, handling, and disposal procedures. Where active metals are present, Class D fire extinguishers that use special extinguishing materials such as a plasticized graphite-based powder or a sodium chloride-based powder (Met-L-X 90007 ® 90008) are required. 90003 90002 Some chemicals decompose when heated.Slow decomposition may not be noticeable on a small scale, but on a large scale with inadequate heat transfer, or if the evolved heat and gases are confined, an explosive situation can develop. The heat-initiated decomposition of some substances, such as certain peroxides, is almost instantaneous. In particular, reactions that are subject to an induction period can be dangerous because there is no initial indication of a risk, but after the induction a violent process can result. 90003 90002 Oxidizing agents may react violently when they come in contact with reducing materials, trace metals, and sometimes ordinary combustibles.These compounds include the halogens, oxyhalogens, and peroxyhalogens, permanganates, nitrates, chromates, and persulfates, as well as peroxides (see also section 5.G.3). Inorganic peroxides are generally considered to be stable. However, they may generate organic peroxides and hydroperoxides in contact with organic compounds, react violently with water (alkali metal peroxides), or form superoxides and ozonides (alkali metal peroxides). Perchloric acid and nitric acid are powerful oxidizing agents with organic compounds and other reducing agents.Perchlorate salts can be explosive and should be treated as potentially hazardous compounds. «Dusts» -suspensions of oxidizable particles (e.g., magnesium powder, zinc dust, carbon powder, or flowers of sulfur) in the air-constitute a powerful explosive mixture. 90003 90002 Scale-up of reactions can create difficulties in dissipation of heat that are not evident on a smaller scale. Evaluation of observed or suspected exothermicity can be achieved by differential thermal analysis (DTA) to identify exothermicity in open reaction systems; differential scanning calorimetry (DSC), using a specially designed sealable metal crucible, to identify exothermicity in closed reaction systems; or syringe injection calorimetry (SIC) and reactive systems screening tool (RSST) calorimetry to determine heats of reaction on a microscale and small scale.(For an expanded discussion of identifying process hazards using thermal analytical techniques, see Tuma (1991).) When it becomes apparent that an exotherm exists at a low temperature and / or a large exotherm occurs that might present a hazard, large-scale calorimetry determination of exothermic onset temperatures and drop weight testing are advisable. In situations where formal operational hazard evaluation or reliable data from any other source suggest a hazard, review or modification of the scale-up conditions by an experienced group is recommended to avoid the possibility that an individual might overlook a hazard or the most appropriate procedural changes .90003 90002 Any given sample of a highly reactive material may be dangerous. Furthermore, the risk is associated not with the total energy released, but rather with the remarkably high rate of a detonation reaction. A highorder explosion of even milligram quantities can drive small fragments of glass or other matter deep into the eye. It is important to use minimum amounts of hazardous materials with adequate shielding and personal protection. 90003 90002 Not all explosions result from chemical reactions.A dangerous, physically caused explosion can occur if a hot liquid is brought into sudden contact with a lower-boiling-point one. The instantaneous vaporization of the lower-boiling-point substance can be hazardous to 90003 .90000 19 Cool Chemical Reactions that Prove Science is Fascinating 90001 90002 Chemistry can be one of the most mesmerizing but also dangerous sciences. The mixing of certain chemicals can cause rather unexpected reactions that make for fun demonstrations. While some of the reactions can be observed daily, such as mixing sugar in coffee, some require controlled conditions to visualize the effects. But, there are some chemical reactions that are simply spectacular to watch and can be easily performed in chemistry labs.90003 90002 For your safety though, the easiest way out is to watch the videos of such impressive chemical reactions, before you think of replicating them to understand better the level of risk involved and safety precautions required. 90003 90002 Here is the list of 19 most stunning chemical reactions which prove that science is always cool. 90003 90008 1. Sodium Polyacrylate and Water 90009 90002 90011 90012 90003 90002 Sodium Polyacrylate is a superabsorbent polymer. To summarize the reaction, the polymer’s ions attract water by diffusion.The polymer absorbs the water within seconds resulting in the almost instantaneous transformation into a gel substance. This chemical is actually what is used in diapers to absorb the waste liquid. Technically, this is not a chemical reaction because the chemical structure does not change nor is there a reaction with the water molecules. Rather, this is a demonstration of absorption on a macro scale. 90003 90008 2. Diethylzinc and Air 90009 90002 90019 90012 90003 90002 Diethyl Zinc is a very unstable compound.When it comes in contact with the air, it burns to form zinc oxide, CO2, and water. The reaction occurs as the Diethyl Zinc comes into contact with oxygen molecules. The chemical equation is as follows: 90003 90002 90025 Zn (C2H5) 2 + 5O2 → ZnO + 4CO2 + 5h3O 90026 90003 90008 3. Cesium and Water 90009 90030 90031 Source: Giphy 90032 90002 Cesium is one of the most reactive alkali metals. When it comes into contact with water, it reacts to form cesium hydroxide and hydrogen gas. This reaction occurs so rapidly that a hydrogen bubble forms around the cesium, rises to the surface, which then exposes the cesium to the water causing further exothermic reaction thus igniting the hydrogen gas.This cycle repeats until all of the cesium is exhausted. 90003 90008 4. Calcium Gluconate 90009 90002 90038 90012 90003 90002 Calcium gluconate is typically used to treat calcium deficiencies. However, when it is heated, it causes a huge expansion in the molecular structure. This results in a gray snake-like foam caused by the vaporization of water and dehydration of hydroxyl groups within the compound. In less scientific terms, when heated, calcium gluconate rapidly decomposes. The reaction is as follows: 90003 90002 90025 2C 90045 12 90046 H 90045 22 90046 CaO 90045 14 90046 + O 90045 2 90046 → 22H 90045 2 90046 O + 21C + 2CaO + 3CO 90045 2 90046 90026 90003 90008 5.Nitrogen Triiodide 90009 90002 90062 90012 90003 90002 You can make this compound at home, but be aware that it is very dangerous. The compound is formed through the careful reaction of iodine and ammonia. After drying the initial components, NI3 forms, which is a very reactive compound. A simple touch of a feather will set off this highly dangerous contact explosive. 90003 90008 6. Ammonium Dichromate 90009 90002 90070 90012 90003 90002 When ammonium dichromate is ignited, it decomposes exothermically producing sparks, ash, steam, and nitrogen.90003 90008 7. Hydrogen Peroxide and Potassium Iodide 90009 90002 90078 90012 90003 90002 When hydrogen peroxide and potassium iodide are mixed in proper proportions, the hydrogen peroxide decomposes very quickly. Soap is often added to this reaction to create the foamy substance as a result. The soapy water traps the oxygen, a product of the reaction, and creates many bubbles. 90003 90008 8. Potassium Chlorate and Candy 90009 90002 90086 90012 90003 90002 Gummy bears are essentially just sucrose.When gummy bears are dropped into potassium chlorate, it reacts with the glucose molecule within sucrose resulting in a highly exothermic combustion reaction. 90003 90008 90025 9. Belousov-Zhabotinsky (BZ) reaction 90026 90009 90002 90096 90012 90003 90002 The BZ reaction is formed by the careful combination of bromine and an acid. The reaction is a prime example of non-equilibrium thermodynamics that results in the colorful chemical oscillations you see in the video above. 90003 90008 10.Nitrogen Monoxide and Carbon Disulfide 90009 90002 90104 90012 90003 90002 Often referred to as the «barking dog» reaction, this is a chemical reaction as a result of the ignition of carbon disulfide and nitrous oxide. The reaction produces a bright blue flash and the obvious woofing sound. The reactants in the reaction are rapidly decomposing in the combustion process. 90003 90008 11. NaK Alloy and Water 90009 90002 90112 90012 90003 90002 NaK alloy is a metal alloy formed by the mixing of sodium and potassium outside of air — usually under kerosene.This extremely reactive allow can react with air but an even more violent reaction occurs when it comes in contact with water. 90003 90008 90025 12. Thermite and Ice 90026 90009 90002 90122 90012 90003 90002 Ever thought that mixing fire and ice together could result in a boom? 90003 90002 90025 RELATED: 11 BEST CHEMISTRY CHANNELS ON YOUTUBE 90026 90003 90002 This is what happens when you take a little help from Thermite, which is a mixture of aluminum powder and a metal oxide. When this mixture is ignited, there’s an exothermic oxidation-reduction reaction, i.e. a chemical reaction in which the energy releases in the form of electrons that are transitioned between the two substances. As such when the thermite is placed on top of the ice and ignited with the help of a flame, the ice immediately sets on fire and a large amount of heat is released in the form of an explosion. There is not any strong scientific theory though on why thermite causes an explosion. But one thing is pretty clear from the demonstrating video — do not try this at home. 90003 90008 90025 13.Briggs-Rauscher Oscillating Clock 90026 90009 90002 90138 90012 90003 90002 Briggs-Rauscher reaction is one of the very few oscillating chemical reactions. The reaction produces visually stunning effects by changing the color of the solution. To initiate the reaction, three colorless solutions are mixed together. The resulting solution will cycle while changing color from clear to amber repeatedly for 3-5 minutes and ends up as dark blue. The three solutions required for this observation are diluted mixture of Sulfuric Acid (H 90045 2 90046 SO 90045 4 90046) and Potassium Iodate (KIO 90045 3 90046), a diluted mixture of Malonic Acid (HOOOCCH 90045 2 90046 COOH), Manganese Sulfate Monohydrate (MnSO 90045 4 90046.H 90045 2 90046 O) and vitex starch and lastly, diluted Hydrogen Peroxide (H 90045 2 90046 O 90045 2 90046). 90003 90008 90025 14. Supercool Water 90026 90009 90002 90164 90012 90003 90002 You might not freeze the surroundings as Elsa did in the movie Frozen, but you can certainly freeze the water with a touch with this cool science experiment. The super cool water experiment is about cooling purified water to -24 90025 ° 90026 C (-11 90025 ° 90026 F). Once chilled, the bottle can be slowly taken out and tapped at the bottom or at the sides to kick the crystallization process.Since purified water has no impurities, water molecules have got no nucleus around to form solid crystals. The external energy provided in the form of a tap or hit will cause the supercool water molecules to form solid crystals through nucleation and will start a chain reaction to crystallize the water throughout the bottle. 90003 90008 90025 15. Ferrofluid 90026 90009 90002 90178 90012 90003 90002 Ferrofluid is composed of nanoscale ferromagnetic particles suspended in a carrier fluid such as organic solvent or water.Originally discovered by NASA Research Center in the 1960s, as a part of an investigation to find methods to control fluids in space, ferrofluids when exposed to strong magnetic fields will produce spectacular shapes and patterns. These fluids can be prepared by combining proportions of Fe (II) salt and Fe (III) salt in basic solution to form valence oxide (Fe 90045 3 90046 O 90045 4 90046). 90003 90008 90025 16. The Giant Dry Ice Bubble 90026 90009 90002 90192 90012 90003 90002 Dry ice is always a fun-to-use substance for a variety of experiments.If you can manage to find some dry ice, try this experiment to produce a giant bubble using simple materials. Take a bowl and fill it halfway with water. Squirt liquid soap in water and stir it. Make the edges of the bowl wet using fingers and add dry ice to the solution. Dip a strip of cloth in soapy water and pull it across the entire rim of the bowl. Wait for a moment for the dry ice vapors to get trapped inside the bubble which will begin to expand gradually. 90003 90008 90025 17. The Pharaoh’s Snake 90026 90009 90002 90202 90012 90003 90002 Pharaoh’s snake is a simple demonstration of firework.When Mercury thiocyanate is ignited, it decomposes into three products, and each one of them again breaks into another three substances. The result of this reaction is a growing snake-like column while giving out ash and smoke. While all mercury compounds are toxic, the best way to perform this experiment is in a fume hood. There is also a serious fire risk involved. The easiest possible solution, however, is to watch the video, if you do not have access to the materials. 90003 90008 90025 18. The Meissner Effect 90026 90009 90002 90212 90012 90003 90002 Cooling a superconductor below its transitional temperature will make it diamagnetic.It is an effect wherein the object will repulse from the magnetic field rather than drawing towards it. The Meissner Effect has also led to the concept of frictionless transportation where the object can be levitated along the track rather than attached to the wheels. This effect, however, can also be replicated in a lab. You’ll need a superconductor and a neodymium magnet along with liquid Nitrogen. Cool the superconductor with liquid Nitrogen and place the magnet on top to observe the levitation.90003 90008 90025 19. Superfluid Helium 90026 90009 90002 90222 90012 90003 90002 Cooling Helium to reach its lambda point (-271 90025 ° 90026 C) will make it a superfluid is known as Helium II. This superfluid will form a thin film inside the container and will climb against gravity to seek out the warmer area. The thin film is about 30nm thick having capillary forces greater than the gravity force that would hold the liquid in the container. 90003.90000 10 Tips Plus When to Move On 90001 90002 We tend to use the word narcissist to describe a person who’s self-centered and short on empathy. But it’s important to remember that narcissistic personality disorder (NPD) is a legitimate mental health condition that requires diagnosis by a mental health professional. 90003 90002 Still, people can exhibit some narcissistic characteristics without having NPD. These might include: 90003 90006 90007 having an inflated sense of self 90008 90007 needing constant praise 90008 90007 taking advantage of others 90008 90007 not recognizing or caring about the needs of others 90008 90015 90002 To make things more complicated, people with NPD or narcissistic tendencies are often very sensitive to criticism, despite their high self-esteem.90003 90002 Here’s a look at some practical ways to deal with someone who has NPD or narcissistic tendencies — plus some tips for recognizing when it’s time to move on. 90003 90002 When they want to, those with narcissistic personalities are pretty good at turning on the charm. You might find yourself drawn to their grand ideas and promises. This can also make them particularly popular in work settings. 90003 90002 But before you get drawn in, watch how they treat people when they’re not «on stage.»If you catch them lying, manipulating, or blatantly disrespecting others, there’s no reason to believe they will not do the same to you. 90003 90002 Despite what someone with a narcissistic personality may say, your wants and needs are likely unimportant to them. And if you try to bring up this issue, you may be met with resistance. 90003 90002 The first step in dealing with someone who has a narcissistic personality is simply accepting that this is who they are — there’s not much you can do to change that.90003 90002 When there’s a narcissistic personality in your orbit, attention seems to gravitate their way. That’s by design — whether it’s negative or positive attention, those with narcissistic personalities work hard to keep themselves in the spotlight. 90003 90002 You might soon find yourself buying into this tactic, pushing aside your own needs to keep them satisfied. 90003 90002 If you’re waiting for a break in their attention-seeking behavior, it may never come. No matter how much you adjust your life to suit to their needs, it’s never going to be enough.90003 90002 If you must deal with a narcissistic personality, do not allow them to infiltrate your sense of self or define your world. You matter, too. Regularly remind yourself of your strengths, desires, and goals. 90003 90002 Take charge and carve out some «me time.» Take care of yourself first and remember that it’s not your job to fix them. 90003 90002 There are times when ignoring something or simply walking away is an appropriate response — pick your battles, right? 90003 90002 But a lot depends on the relationship.For example, dealing with a boss, parent, or spouse may call for different strategies than dealing with a co-worker, sibling, or child. 90003 90002 Some people with narcissistic personalities enjoy making others squirm. If that’s the case, try not to get visibly flustered or show annoyance, as that will only urge them to continue. 90003 90002 If it’s someone you’d like to keep close in your life, then you owe it to yourself to speak up. Try to do this in a calm, gentle manner. 90003 90002 You must tell them how their words and conduct impact your life.Be specific and consistent about what’s not acceptable and how you expect to be treated. But prepare yourself for the fact that they may simply not understand — or care. 90003 90002 A person with a narcissistic personality is often quite self-absorbed. 90003 90002 They might think they’re entitled to go where they want, snoop through your personal things, or tell you how you should feel. Maybe they give you unsolicited advice and take credit for things you’ve done. Or pressure you to talk about private things in a public setting.90003 90002 They may also have little sense of personal space, so they tend to cross a lot of boundaries. More often than not, they do not even see them. That’s why you have to be abundantly clear about boundaries that are important to you. 90003 90002 Why would the consequences matter to them? Because someone with a narcissistic personality typically starts to pay attention when things start affecting them personally. 90003 90002 Just make sure it’s not an idle threat. Talk about consequences only if you’re ready to carry them out as stated.Otherwise, they will not believe you the next time. 90003 90058 90059 for example 90060 90002 Say you have a co-worker who loves to park their big truck in a way that makes it hard for you to back out. Start by firmly asking them to make sure they leave you enough space. Then, state the consequences for not respecting your wishes. 90062 90003 90002 For example, if you can not safely back out, you’ll have their car towed. The key is to follow through and call the towing company the next time it happens.90003 90066 90002 If you stand up to someone with a narcissistic personality, you can expect them to respond. 90003 90002 Once you speak up and set boundaries, they may come back with some demands of their own. They may also try to manipulate you into feeling guilty or believing that you’re the one being unreasonable and controlling. They might make a play for sympathy. 90003 90002 Be prepared to stand your ground. If you take a step backward, they will not take you seriously next time. 90003 90002 A person with narcissistic personality disorder is not likely to admit a mistake or take responsibility for hurting you.Instead, they tend to project their own negative behaviors onto you or someone else. 90003 90002 You might be tempted to keep the peace by accepting blame, but you do not have to belittle yourself to salvage their ego. 90003 90002 You know the truth. Do not let anyone take that away from you. 90003 90002 If you can not avoid the person, try to build up your healthy relationships and support network of people. Spending too much time in a dysfunctional relationship with someone who has a narcissistic personality can leave you emotionally drained.90003 90002 Rekindle old friendships and try to nurture new ones. Get together with family more often. If your social circle is smaller than you’d prefer, try taking a class to explore a new hobby. Get active in your community or volunteer for a local charity. Do something that allows you to meet more people you feel comfortable with. 90003 90058 90059 What is a healthy relationship? 90060 90002 Spending a lot of time with someone who has a narcissistic personality can make it hard to remember what a healthy relationship even feels like.90062 90003 90002 Here’s a few signs to look for: 90003 90006 90007 both people listen and make an effort to understand each other 90008 90007 both people acknowledge their mistakes and take responsibility for them 90008 90007 both people feel like they can relax and be their true selves in front of the other 90008 90015 90066 90002 People with narcissistic personalities are good at making promises. They promise to do what you want and not to do that thing you hate. They promise to generally do better.90003 90002 And they might even be sincere about these promises. But make no mistake about it: The promise is a means to an end for someone with a narcissistic personality. 90003 90002 Once they get what they want, the motivation is gone. You can not count on their actions matching their words. 90003 90002 Ask for what you want and stand your ground. Insist that you’ll only fulfill their requests after they’ve fulfilled yours. 90003 90002 Do not give in on this point. Consistency will help drive it home.90003 90002 People with NPD often do not see a problem — at least not with themselves. As a result, it’s unlikely they’ll ever seek professional counseling. 90003 90002 But people with NPD frequently have other disorders, such as substance abuse, or other mental health or personality disorders. Having another disorder may be what prompts someone to seek help. 90003 90002 You can suggest that they reach out for professional help, but you can not make them do it. It’s absolutely their responsibility, not yours.90003 90002 And remember, while NPD is a mental health condition, it does not excuse bad or abusive behavior. 90003 90002 Regularly dealing with someone who has a narcissistic personality can take a toll on your own mental and physical health. 90003 90002 If you have symptoms of anxiety, depression, or unexplained physical ailments, see your primary care doctor first. Once you have a checkup, you can ask for referrals to other services, such as therapists and support groups. 90003 90002 Reach out to family and friends and call your support system into service.There’s no need to go it alone. 90003 90002 Some people with a narcissistic personality can also be verbally or emotionally abusive. 90003 90002 Here are some signs of an abusive relationship: 90003 90006 90007 name-calling, insults 90008 90007 patronizing, public humiliation 90008 90007 yelling, threatening 90008 90007 jealousy, accusations 90008 90015 90002 Other warning signs to watch for in the other person include: 90003 90006 90007 blaming you for everything that goes wrong 90008 90007 monitoring your movements or attempting to isolate you 90008 90007 telling you how you really feel or should feel 90008 90007 routinely projecting their shortcomings onto you 90008 90007 denying things that are obvious to you or attempting to gaslight you 90008 90007 trivializing your opinions and needs 90008 90015 90002 But at what point is it time to throw in the towel? Every relationship has its ups and downs, right? 90003 90002 While this is true, it’s generally best to leave the relationship if: 90003 90006 90007 you’re being verbally or emotionally abused 90008 90007 you feel manipulated and controlled 90008 90007 you’ve been physically abused or feel threatened 90008 90007 you feel isolated 90008 90007 the person with NPD or a narcissistic personality shows signs of mental illness or substance abuse, but will not get help 90008 90007 your mental or physical health has been affected 90008 90015 90058 90059 get help 90060 90002 If you fear the other person, you can reach out to the National Domestic Abuse Hotline at 800-799-7233, which provides 24/7 access to service providers and shelters across the United States.90003 90002 As you come to terms with your decision to leave the relationship, it might be helpful to talk to a processional. 90062 90003 90002 These mental health resources can help you find an appropriate therapist: 90003 90002 If you think you’re in immediate danger, call 911 or local emergency services and remove yourself from the situation, if that’s possible. 90003 90066.90000 What is a depressive episode and 12 tips for dealing with one 90001 Share on PinterestSymptoms of a depressive episode may include anxiety, frustration, feeling hopeless, fatigue, and a loss of interest in things once enjoyed. 90002 Symptoms of a depressive episode are more extreme than normal periods of low mood and may include: 90003 90004 90005 feeling sad, hopeless, or helpless 90006 90005 feeling guilty or worthless 90006 90005 anxiety 90006 90005 irritability or frustration 90006 90005 fatigue or low energy 90006 90005 restlessness 90006 90005 changes in appetite or weight 90006 90005 loss of interest in things once enjoyed, including hobbies and socializing 90006 90005 trouble concentrating or remembering 90006 90005 changes in sleep patterns 90006 90005 moving or talking more slowly than usual 90006 90005 loss of interest in living, thoughts of death or suicide, or attempting suicide 90006 90005 aches or pains that do not have an obvious physical cause 90006 90031 90002 For a diagnosis of depression, people must experience several of these symptoms for most of the day, almost every day, for at least 2 weeks.90003 90002 Tackling depression as soon as symptoms develop can help people recover more quickly. Even those who have experienced depression for a long time might find that making changes to the way they think and behave improves their mood. 90003 90002 The following tips may help people deal with a depressive episode: 90003 90038 1. Track triggers and symptoms 90039 90002 Keeping track of moods and symptoms might help a person understand what triggers a depressive episode. Spotting the signs of depression early on may help them avoid a full-blown depressive episode.90003 90002 Use a diary to log important events, changes to daily routines, and moods. Rate moods on a scale of 1 to 10 to help identify which events or activities cause specific responses. See a doctor if symptoms persist for 14 days or more. 90003 90038 2. Stay calm 90039 90002 Identifying the onset of a depressive episode can be scary. Feeling panicked or anxious is an understandable reaction to the initial symptoms of depression. However, these reactions may contribute to low mood and worsen other symptoms, such as loss of appetite and disrupted sleep.90003 90002 Instead, focus on staying calm. Remember that depression is treatable and the feelings will not last forever. 90003 90002 Anyone who has experienced depressive episodes before should remind themselves that they can overcome these feelings again. They should focus on their strengths and on what they have learned from previous depressive episodes. 90003 90002 Self-help techniques, such as meditation, mindfulness, and breathing exercises can help a person learn to look at problems in a different way and promote a sense of calmness.Self-help books and phone and online counseling courses are available. 90003 90038 3. Understand and accept depression 90039 90002 Learning more about depression can help people deal with the condition. Depression is a widespread and genuine mental health disorder. It is not a sign of weakness or a personal shortcoming. 90003 90002 Accepting that a depressive episode may occur from time to time might help people deal with it when it does. Remember, it is possible to manage symptoms with treatments, such as lifestyle changes, medication, and therapy.90003 90038 4. Separate yourself from the depression 90039 90002 A condition does not define a person; they are not their illness. When depression symptoms begin, some people find it helpful to repeat: «I am not depression, I just have depression.» 90003 90002 A person should remind themselves of all the other aspects of themselves. They may also be a parent, sibling, friend, spouse, neighbor, and colleague. Each person has their own strengths, abilities, and positive qualities that make them who they are.90003 90038 5. Recognize the importance of self-care 90039 90002 Self-care is essential for good physical and mental health. Self-care activities are any actions that help people look after their wellbeing. 90003 90002 Self-care means taking time to relax, recharge, and connect with the self and others. It also means saying no to others when overwhelmed and taking space to calm and soothe oneself. 90003 90002 Basic self-care activities include eating a healthful diet, engaging in creative activities, and taking a soothing bath.But any action that enhances mental, emotional, and physical health can be considered a self-care activity. 90003 90038 6. Breathe deeply and relax the muscles 90039 90002 Deep breathing techniques are an effective way to calm anxiety and soothe the body’s stress response. Slowly inhaling and exhaling has physical and psychological benefits, especially when done on a daily basis. 90003 90002 Anyone can practice deep breathing, whether in the car, at work, or in the grocery store. Plenty of smartphone apps offer guided deep breathing activities, and many are free to download.90003 90002 Progressive muscle relaxation is another helpful tool for those experiencing depression and anxiety. It involves tensing and relaxing the muscles in the body to reduce stress. Again, many smartphone apps offer guided progressive muscle relaxation exercises. 90003 90002 We have reviewed some meditation apps that can help with depression and anxiety. 90003 90038 7. Challenge negative thoughts 90039 90002 Cognitive behavioral therapy (CBT) is an effective therapy for those with depression and other mood disorders.CBT proposes that a person’s thoughts, rather than their life situations, affect their mood. 90003 90002 CBT involves changing negative thoughts into more balanced ones to alter feelings and behaviors. A qualified therapist can offer CBT sessions, but it is also possible to challenge negative thoughts without seeing a therapist. 90003 90002 Firstly, notice how often negative thoughts arise and what these thoughts say. These may include «I am not good enough,» or «I am a failure.» Then, challenge those thoughts and replace them with more positive statements, such as «I did my best» and «I am enough.»90003 90038 8. Practice mindfulness 90039 90002 Take some time every day to be mindful and appreciate the present moment. This may mean noticing the warmth of sunlight on the skin when walking to work, or the taste and texture of a crisp, sweet apple at lunchtime. 90003 90002 Mindfulness allows people to fully experience the moment they are in, not worrying about the future or dwelling on the past. 90003 90002 Research suggests that regular periods of mindfulness can reduce symptoms of depression and improve the negative responses that some people with chronic or recurrent depression have to low mood.90003 90038 9. Make a bedtime routine 90039 90002 Sleep can have a huge impact on mood and mental health. A lack of sleep can contribute to symptoms of depression, and depression can interfere with sleep. To combat these effects, try to go to bed and get up at the same time each day, even at weekends. 90003 90002 Establish a nightly routine. Start winding down from 8 pm. Sip chamomile tea, read a book, or take a warm bath. Avoid screen time and caffeine. It may also be helpful to write in a journal before bed, especially for those whose racing thoughts keep them up.90003 90038 10. Exercise 90039 90002 Exercise is extremely beneficial for people with depression. It releases chemicals called endorphins that improve mood. An analysis of 25 studies on exercise and depression reports that exercise has a «large and significant effect» on symptoms of depression. 90003 90038 11. Avoid alcohol 90039 90002 Alcohol is a depressant, and alcohol use can trigger episodes of depression or make existing episodes worse. Alcohol can also interact with some medications for depression and anxiety.90003 90038 12. Record the positives 90039 90002 Often, depressive episodes can leave people focusing on the negatives and discounting the positives. To counteract this, keep a positivity journal or gratitude journal. This type of journal helps to build self-esteem. 90003 90002 Before bed, write down three good things from the day. Positives include regular meditation, going for a walk, eating a healthful meal, and so much more. 90003.