---
title: なぜ私は、起こった出来事を自分自身に繰り返し体験させ、また、実際には起こっていない、それよりはるかにひどい、あるいは... ~ Our Wave コミュニティ
description: このことを私たちに話してくださって本当にありがとうございます。これはあなたにとって非常に苦痛で個人的なことだと思いますので、私たちはあなたの信頼に感謝します。他の生存者も同様の状況で静かに苦しんでいるかもしれないことを知っておいてください。あなたがこの質問をすることで、他の人も助けられるかもしれません。...
url: https://community.ourwave.org/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89.md
---

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Rico](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=pr)[\[Image: Spain\]Spain](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=es)[\[Image: United Kingdom\]United 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# なぜ私は、起こった出来事を自分自身に繰り返し体験させ、また、実際には起こっていない、それよりはるかにひどい、あるいはまったく違う出来事のバージョンを自分自身に繰り返し体験させ続けるのでしょうか。私は自分自身にそれについての物語を読ませたり、作ったりさせ続け、見たくない空想にふけり続けます。私は悪い人間なのでしょうか。

\[Image: Dr. Laura\]

**Dr. Laura**による回答

博士号精神保健看護師＆性暴力看護師認定者

トピックス:[感情と身体感覚を管理する](/ja/learn/topics/managing-emotions-and-how-you-feel-in-your-body)

このことを私たちに話してくださって本当にありがとうございます。これはあなたにとって非常に苦痛で個人的なことだと思いますので、私たちはあなたの信頼に感謝します。他の生存者も同様の状況で静かに苦しんでいるかもしれないことを知っておいてください。あなたがこの質問をすることで、他の人も助けられるかもしれません。

あなたが経験しているのは、おそらく侵入思考または反芻であると思われます。誇張されたシナリオや虚偽のシナリオを含む侵入思考は、トラウマの生存者の間でよく見られ、未解決の感情や記憶を処理しようとする心の試みを反映しています。これらの思考は、精神的苦痛、不安、トラウマ関連の引き金に対する敏感さの増大につながり、日常生活に影響を及ぼします。これらの侵入思考を管理することは可能ですが、ある程度の時間と労力が必要になる場合があります。まずは反芻とは何かについてお話ししましょう。

[反芻は](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.verywellmind.com%2Frepetitive-thoughts-emotional-processing-or-rumination-3144936&resourceId=non_specific&localeId=en&countryId=us&src=answer&questionId=065c8379-78bf-4113-825a-2ef5a22f16b0&sig=7f9e6e465f91d734abc4479402046d6cdec6eeb8bd5eda08365ad22b31134b8a)、苦痛や否定的な思考のループに陥り、止めたくても止められないように感じるときに気づくことがあります。たとえ気づいていなくても、過去のことを執拗に考えることは、自分ではコントロールできない物事から解放されるための行動である可能性があります。また、トラウマについて反芻して、起こったことに対する新しい視点を見つけようとしたり、まるで変えられるかのように細部を修正したりすることもあります。

反芻は行動であり、精神疾患ではありませんが、不安、心的外傷後ストレス、または気分障害の症状である可能性があることに注意することが重要です。反芻が精神疾患に関連しているかどうかにかかわらず、反芻が永続的である必要はありません。反芻を管理する方法を学ぶことができます。反芻を経験したからといって悪い人になるわけでは**ありません**。これらは不随意な反応です。

[反芻や侵入思考を管理する](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2F326944&resourceId=non_specific&localeId=en&countryId=us&src=answer&questionId=065c8379-78bf-4113-825a-2ef5a22f16b0&sig=499c6e72de7b740f0a7b59deaf67559322051a9644871832def45cdc1c315981)には、マインドフルネスのテクニックを実践して自分を落ち着かせ、自分自身に思いやりを示し、必要に応じて健康的な気晴らしをすることを検討してください。また、自分自身を科学者にして、何が反芻のきっかけになるのかを突き止め、可能であれば、そのきっかけへのアクセスを制限するようにすることもできます。さらに、 [2014年の研究](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.pnas.org%2Fcontent%2F112%2F28%2F8567%3Flipi%3Durn%3Ali%3Apage%3Ad_flagship3_pulse_read%3Bq6FaKiagSnyXOvLXjnPjHA%3D%3D&resourceId=non_specific&localeId=en&countryId=us&src=answer&questionId=065c8379-78bf-4113-825a-2ef5a22f16b0&sig=0873cbcc8bf0a3f0c8245fea306a063bb77336f3053a58444f3ee5c691345113)では、90分間の自然散策をした人は反芻の症状が減ったと報告しており、 [2018年の研究](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.ncbi.nlm.nih.gov%2Fpmc%2Farticles%2FPMC5859016%2F&resourceId=non_specific&localeId=en&countryId=us&src=answer&questionId=065c8379-78bf-4113-825a-2ef5a22f16b0&sig=5ff366a5d00a3a4b8366e8b3907ada197159c84f9b111726d4048e569e33f1c5)では、運動も反芻の症状を軽減できることがわかりました。反芻を管理する方法に関するその他の提案については、[このリンク](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2F326944&resourceId=non_specific&localeId=en&countryId=us&src=answer&questionId=065c8379-78bf-4113-825a-2ef5a22f16b0&sig=499c6e72de7b740f0a7b59deaf67559322051a9644871832def45cdc1c315981)をご覧ください。

上記の戦略のいくつかを試した後でも、まだ反芻をコントロールできないと感じる場合は、メンタルヘルスの専門家のサポートが役立つ兆候かもしれません。専門家は、トラウマ関連の侵入思考の複雑さを乗り越えるための専門的なガイダンス、治療的介入、支援環境を提供することができます。外部の支援を求めることは、これらの課題に対処し、治癒への道を切り開くための積極的なステップであることを認識してください。一人で乗り越える必要はありません。

ご質問いただきありがとうございます。私たちはあなたのためにここにいます。

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\[Image: Costa Rica\]Costa Rica

[\[Image: United States\]United States](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=us)[\[Image: Argentina\]Argentina](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=ar)[\[Image: Australia\]Australia](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=bo)[\[Image: Canada\]Canada](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=ca)[\[Image: Chile\]Chile](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=cl)[\[Image: Colombia\]Colombia](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=co)[\[Image: Cuba\]Cuba](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=ec)[\[Image: El Salvador\]El Salvador](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=gq)[\[Image: Guatemala\]Guatemala](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=gt)[\[Image: Honduras\]Honduras](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=hn)[\[Image: Ireland\]Ireland](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=ie)[\[Image: Japan\]Japan](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=nz)[\[Image: Panama\]Panama](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=pa)[\[Image: Paraguay\]Paraguay](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=py)[\[Image: Peru\]Peru](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=pr)[\[Image: Spain\]Spain](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=uy)[\[Image: Venezuela\]Venezuela](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89?country=ve)

日本語

[English](/en/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89)[Español](/es/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89)[日本語](/ja/answer/why-do-i-keep-making-myself-relive-what-happened-as-well-as-versions-of-the-event-that-didnt-even-happen-and-are-either-infinitely-worse-or-are-completely-different-i-keep-making-myself-read-or-create-stories-about-it-and-i-keep-getting-lost-in-daydreams-i-dont-want-to-have-does-it-make-me-a-bad-person-89)

緊急の支援が必要な方は、{{resource}} をご訪問ください。

ノースカロライナ州ローリーで を込めて制作されました。

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詳細は私たちの[コミュニティガイドライン](https://www.ourwave.org/ja/community-guidelines)、[個人情報保護方針](https://www.ourwave.org/ja/privacy)、および[利用規約](https://www.ourwave.org/ja/terms)をお読みください。

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[

#### 支援情報はこちら

](/ja/resources)

### メッセージを投稿

コミュニティにサポートメッセージをシェアしましょう

続ける

あなたのメッセージが掲載され次第、メールでお知らせするとともに、役立つ支援情報やサポートをお送りします。

投稿

Our Wave を安心して使える場に保つため、[コミュニティ・ガイドライン](https://www.ourwave.org/ja/community-guidelines)の遵守にご協力ください。すべてのメッセージは投稿前に確認され、個人が特定される情報は削除されます。

### 質問する

サバイバーシップやサバイバー支援について質問する。

続ける

ご質問への回答が準備でき次第、メールをお送りするとともに、役立つ支援情報やサポートをお送りします。

提出

### どのような問題がありますか？

このコンテンツを報告する理由を教えてください。モデレーションチームが速やかに確認いたします。

暴力、憎悪、搾取

脅迫、憎悪に満ちた言葉、性的強要

いじめ、または望まない接触

ハラスメント、脅迫、執拗な迷惑メッセージ

詐欺、詐称、なりすまし

虚偽の要求、または別人を名乗ること

偽の情報

誤解を招く主張や意図的な情報操作

提出

### フィードバックをシェアする

うまくいっている事（うまくいっていっていない事）を私たちに教えてください。そうしていただければ私たちが改善することができます。

提出

### ログイン

Our Waveに投稿した際に使用したメールアドレスを入力してください。 あなたのプロフィールにアクセスできるマジックリンクをお送りします。

リンクを送る

接地活動

座り心地の良い場所を見つけてください。目を軽く閉じて、深呼吸を数回します。鼻から息を吸い（3つ数え）、口から息を吐きます（3つ数え）。さあ、目を開けて周りを見回してください。以下のことを声に出して言ってみてください。

見えるもの5つ（部屋の中と窓の外を見ることができます）

感じるもの4つ（目の前にあるもので触れるものは何ですか？）

聞こえるもの3つ

匂いを嗅ぐもの2つ

自分の好きなところ1つ。

最後に深呼吸をしましょう。

座っている場所から、周囲を見回して、質感のあるもの、見ていて楽しいもの、興味深いものを探してください。

何かを手に持ち、その物に全神経を集中してください。影が落ちている部分や、物の中に形が浮かび上がっている部分に注目してください。手に持った時の重さや軽さ、指の裏側の表面の質感を感じてみてください（ペットを飼っている場合は、ペットと一緒に行うこともできます）。

最後に深呼吸をしましょう。

以下の質問を自分に問いかけ、声に出して答えましょう。

1\. 私はどこにいますか？

2\. 今日は何曜日ですか？

3\. 今日の日付は何ですか？

4\. 今は何月ですか？

5\. 今は何年ですか？

6\. 私は何歳ですか？

7\. 今はどんな季節ですか？

最後に深呼吸をしましょう。

右手の手のひらを下にして左肩に置きます。左手の手のひらを下にして右肩に置きます。自分を強くしてくれるような言葉を選びましょう。例えば、「私は力強い」などです。まず文章を声に出して読み、右手で左肩を軽く叩き、次に左手で右肩を軽く叩きます。

交互に叩きます。左右5回ずつ、合計10回叩き、そのたびに文章を声に出して繰り返します。

最後に深呼吸をします。

腕を体の前で交差させ、胸に引き寄せます。右手で左上腕を、左手で右上腕を押さえます。優しく握り、腕を内側に引きます。しばらく握りしめた状態を保ち、その瞬間の自分にとって適切な握り加減を見つけます。力を入れたら力を抜きます。そして再びしばらく握りしめ、力を抜きます。しばらくそのままの状態を保ちます。

最後に深呼吸をします。

別のグラウンディング活動を試してみましょう

私は地に足がついていて準備ができていると感じている