2. Helping others with altruism is a good way to treat mental depression. You should say to yourself, "I can do something beneficial to others." I am not a worthless person. " Loneliness and loneliness are the main causes of depression. Therefore, interpersonal communication is an important factor in self-healing.
Depression is often caused by inertia, and action is its nemesis. Therefore, something useful needs to be done. Psychologists believe that "the less you do, the less you do." Patients should make a daily action plan, from getting up to turning off the lights.
You can divide a big and complicated job into several small parts, do what you can according to your priorities, and don't "bravado" to avoid being disheartened if you can't finish the job.
People with seasonal depression should often go outdoors to get in touch with sunshine and green plants, which is helpful for the treatment and rehabilitation of the disease.
6. Exercise regularly. Doctors believe that walking, jogging, swimming and cycling will enhance patients' self-confidence, enhance their sense of peace and happiness, relax their spirit and improve their energy.
7. Write down your feelings, then analyze and understand that these feelings are negative and belong to the performance of depression, and then try to get rid of them.
8. Write down the good things you do every day, big or small, and keep writing until you look back and know that you are not so useless.
9. Affirm yourself in time. Before going to bed every night, you should fully affirm your achievements and progress the next day, and don't say anything negative. It is best to keep a diary, in which you can record good experiences, progress and achievements. Keeping a diary like this every day makes life more and more interesting.
10, don't say negative things to relatives and friends. Relatives and friends don't listen to patients' negative comments. It's not that we have no sympathy for patients. The most important thing is that listening to patients talk about negative things will strengthen their willingness to talk about negative things.
1 1. Divide your action plan into small enough steps to ensure that your plan can be completed. Make a detailed plan for your goals, and the goals to be achieved in each step of the plan are small enough to ensure that you can achieve them. For example, your first goal may be to determine the time of swimming class. You may scoff at this goal and think it is too easy. But for some people with depression, it is not easy to think of it and do it. Remember, when determining each sub-goal, make sure that you can accomplish it. Every time you accomplish a goal, you win, and every success will gradually increase your confidence. If you set too big a sub-goal, you are bound to fail. Failure again and again will hurt your confidence. Perhaps, after several failures, you will completely lose interest and confidence in this plan, give up halfway and return to the state of doing nothing before.
12, psychotherapy. People with depression often look at the world and themselves with colored glasses. In order to change this misconception, Gary Emmer of the Los Angeles Psychiatric Center put forward the "three A methods", that is, understanding, answering and acting. Because the English letters of the three words all start with a, they are called.
Understand: first admit that you are depressed; Secondly, we should pay attention to our emotional changes, whether there are abnormalities in words and deeds, and the differences between feelings, thinking and physical reactions.
Answer: Learn to identify and record mistakes in time when they occur. Write down your wrong ideas first, and then write a more practical choice answer, in order to test your ideas in practice. After writing, ask yourself, "Can this be true?" Then ask yourself: "How to look at it from another angle?"
Action: If you don't feel valued, you should adopt a new way. If you are uncomfortable at work, you should take a course to improve your skills or find a new job. Plan more activities to make your life regular.
13. When you can overcome the idea of hurting yourself/melancholy, you can reward yourself and feel that you have the ability to fight against the idea of hurting yourself/melancholy.
14, relax: keep a clear head about depression, close your eyes, think nothing, keep breathing smoothly, and let your thoughts follow your breath while adjusting your breath.
15, try to go out and don't stay at home, so as not to make your mood more depressed. Going out can also increase your chances of knowing the world.
16, the study of communication therapy shows that people who are good at making friends are much happier in mental state than those who like to be alone. A mental health laboratory in the United States recently launched an activity with the slogan "Friends are good medicine". They think that social support can even make people live longer.
17, stick to normal activities. Some patients can go to work and do housework normally, but they don't go to work or even do housework. This is very harmful. The more so, the more I feel useless. In fact, patients have the ability to complete work tasks and do housework well. As long as you insist on doing what you should do, your mood will not get lower and lower.
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