Depression is like a black dog. It suddenly finds you and has been with you ever since. But I was depressed for 20 years. With my own experience and Yu You's rehabilitation experience I know, how can I get rid of the depressed black dog?

Go to the hospital for diagnosis and take medicine first.

If you feel depressed, the most important thing is to go to the hospital for diagnosis as soon as possible and cooperate with the doctor to take medicine. Depression is a disease, which is related to physical, psychological and environmental factors. In other words, depression is physiological, it is a disease that needs treatment just like hypertension and heart disease. The reason why I don't want to describe depression as a cold is because I have experienced many colds, even a high fever of 40 degrees, but no cold is so painful and difficult to recover. Therefore, I really hope that counselors will stop saying that "depression is like a cold in their hearts". Depression is a disease, which cannot be cured by being strong or even by "chicken soup" and needs treatment. If you take medicine, it is recommended to take western medicine as much as possible. I didn't take medicine, not because I didn't want to, but because I didn't understand it before. It took me 20 years to push, and I paid a high price for it.

Second, self-adjustment. There are the following points:

1, regular diet, people with depression are prone to loss of appetite or overeating. These two States are very bad, which is not conducive to physical health, nor to the recovery of depression. Just often skip breakfast, or even eat only one meal a day for two or three months, leading to gastroenteritis. Depression combined with physical illness makes people more uncomfortable and pessimistic. Although I felt I was dying at that time, why did I need a stomach? But when gastroenteritis hurts so much that you can't lie or sit, you can only squat, keep vomiting, and vomit until there is nothing in your stomach. I think health is too important, and physical pain is no more painful than depression. Therefore, don't say that depression is more painful than cancer, because cancer patients have great physical pain, chemotherapy is not ordinary pain, but also bear the fear of death, inner pressure and so on.

Step 2 exercise

Life lies in exercise, yes. When I am depressed, I want to close the curtains, close the door and stay alone in the house. No one can see me, go anywhere and do nothing. I also know very well that it is better to die than to go out, and I feel heavy when I walk with my legs lifted. However, we can't die, we must live, so we can only force ourselves to move. Fortunately, after real exercise, the pain of wanting to die will be alleviated, and even when depression is not very serious, exercise can make people happy.

I usually choose outdoor sports. I can bask in the sun, look at flowers, grass, trees, wind, rain and birds. Every time I go into nature, my mood will ease a little, whether it is depression or anxiety. Moreover, after long-term exercise, physical fitness will get better and physical problems will be less, which is also very important for patients with depression. Otherwise, you are depressed and have other diseases. Going to the hospital is enough, not to mention expensive and painful.

So I suggest that friends with depression do more outdoor sports, walking, running, cycling, playing ball games and so on. Try to find a few things you like, at least stick to it, stick to it.

There are other ways, such as watching a favorite movie, growing flowers and grass, keeping pets, doing housework and so on. In short, keep yourself busy and don't lie down all the time, even if you can't go to work. If possible, talk to your relatives and friends as much as possible, ask for help if possible, and don't carry it on yourself.

To sum up: if you have depression, go to the hospital for diagnosis, medical treatment and medicine; Secondly, self-regulation, such as regular diet, persistent exercise, watching movies and eating delicious food, growing flowers and grass, keeping pets and so on.

In addition to hospitalization, medication and psychological counseling, I also recommend some self-treatment methods for your reference:

Basic thinking: It is not external events, environments and encounters that cause us psychological problems, but our understanding, concepts and views on these, that is, cognitive deviation will lead to psychological problems.

Unreasonable cognition, such as excessive pursuit of perfection and absolute thinking, such as:

I must do something ... otherwise, life is meaningless.

If you can't ... it's just a waste.

If you can't do such a small thing well, your life will be over! (catastrophic)

It may be difficult to find these unreasonable perceptions. Therefore, external assistance may be needed, such as the help of a psychological counselor. After discovering and finding a way to deal with them, it's all up to you.

Recognizing unreasonable cognition and adjusting cognition with some necessary methods can change attitudes, affect choices, affect emotions, further change habits and gradually change the whole person.

Although the Zen Buddhism of Mahayana Buddhism is a major Buddhist sect in the Han Dynasty, it can be said to be a kind of China Buddhism, which formed a part of the traditional culture of China as early as the Tang Dynasty and had a far-reaching influence on the ideology and culture of later generations. The concept of "Zen" advocated by Zen has injected new vitality and connotation into China culture. Today, when people mention "Zen" and "Zen", they will instinctively think of Zen.

Zen has a profound influence on China's history and culture. Its purpose is to think clearly and point directly at people's hearts, which is the cognitive part of psychology, and its behavioral therapy part in the psychological sense is a hundred ways of meditation.

Zen, what is the therapeutic principle on the psychological level?

Everything changes with birth, aging, illness and death (impermanence), but people will have a habitual greedy and grabbing response to the impermanence of pleasure, hoping that it will never change; However, the unpleasant feeling is disgust and rejection, and I hope I will disappear soon. Therefore, the real source of human pain and trouble is not the feeling itself, but this greedy response. If we can get rid of this habitual reaction, we can completely get rid of the pain. Zen thought, emphasizing emptiness and the present, is the treatment of psychological problems.

Besides medication and psychotherapy, exercise may be the most effective method for depression. Some people who have recovered from depression even think that exercise is more effective than medicine.

What kind of exercise you choose is completely different from person to person. It can be long-distance running, jogging, swimming, brisk walking, hiking, basketball, badminton and other sports.

The point is, combined with your physical condition,

1, with a certain speed, intensity and exercise, it is best to have all three, and it is best to have a moderate balance and more;

2, form a law, at least 40 minutes a day, it is best to exercise twice;

3. Exercise until you sweat at least a little and feel a little tired;

If you are a patient with moderate or severe depression who doesn't want to go out to meet people for the time being, you can exercise indoors, for example, walking around the house, doing squats and push-ups. This is also very positive and can effectively relieve anxiety, pain and fear.

Continuous, regular and intense exercise for a certain period of time is helpful to relieve various depressive symptoms, such as anxiety and insomnia. If it is to treat insomnia, proper exercise is very helpful to sleep, but it is best to finish it after dinner and two or three hours before going to bed. Sleep immediately after exercise, otherwise excessive exercise will have a negative impact on sleep.

Effective exercise should pay attention to science and combine with your own situation. There are many cases of moderate and severe depression, which can only be completely cured through exercise.

If we can use the method of "sports Zen" to do all kinds of sports, or have a scientific, reasonable and tailor-made sports rehabilitation program, the effect will be better.

These methods themselves come from mainstream religions. In fact, any mainstream religion in the world is a complex and perfect set of super psychology. These methods themselves have been tested by thousands of years of history. As a method itself, there is no innovation. Let these methods break away from religion itself and become a kind of psychotherapy. At this level, it is a safe innovation, which has been tested by history, is mature and reliable, and is acceptable to modern people.

People's psychological problems are often caused by the lack of positive psychological process and positive emotional experience, and these methods have positive effects on people's psychology and behavior, and can promote personal psychological growth and personality perfection.

According to the monism of body and mind, all artistic expressions, body movements, artistic behaviors or expression processes will have a positive impact on psychology and emotions. Therefore, as long as it is in a way that you like and can bring you a sense of pleasure, it will have a positive impact on your psychology. The process of painting, calligraphy and dancing itself has a therapeutic effect.

It may be better to combine reading and chanting. Turn it into a behavior plan. For example, reading the Heart Sutra aloud will produce positive physical and mental feelings after reading it for a period of time, such as clearer vision, physical relaxation, inner pleasure and so on. The meaning of reading is psychological cognition, and the process of reading aloud is behavioral therapy, which will promote the simultaneous transformation of body and mind. Understanding the Heart Meridian can also effectively treat fear in depression.

The content is positive, preferably classic, which has the significance of strengthening cognition. Speak loudly at a fixed time every day, preferably loudly, to form a rule, which can enhance self-confidence

There is an allusion in the Romance of the Three Kingdoms that Cao Cao has a "headache" and the pain is often unbearable. When he had a headache, he read "Please Pay for Exercise" written by Chen Lin, and was surprised to get a cold sweat.

A good book can relax the mind and increase the fun. It is spiritual food, which can prevent emptiness, help people eliminate boredom, solve depression and forget pain, and has "medical value". Modern medical research also points out that good books, articles and poems are like psychological consultants and noble teachers.

Reading therapy, as a kind of therapy or adjuvant therapy for treating diseases, has a certain effect on relieving boredom, relieving anxiety and dredging pleasure for almost all kinds of patients with chronic diseases and mental diseases.

Suggestions on the purpose of reading:

Must be classics, such as Buddhist scriptures, Bible, Taoist classics, others, such as Romance of the Three Kingdoms, The Old Man and the Sea, The Thousand and One Nights, Red and Black, Letters from Zeng Guofan, Andersen's Fairy Tales, Notre Dame and so on.

Jin Yong's works are basically ok.

Classic psychological works, classic biographies, etc.

Don't read new books, idle books and for-profit junk books. I don't read online articles that don't know the source and author.

Attention! Reading online novels may be harmful! It's useless

Be sure to choose movies and TV works that can show human nature, touch the heart, have positive feelings or have determination. For example:

Forrest Gump treats inferiority complex;

The Great Gatsby understands human nature;

Love dancing is good for treating depression;

Rocky series to enhance willpower;

Muriel's Wedding enhances self-confidence;

The Shawshank Redemption has no interest in treating depression;

Old version of Romance of the Three Kingdoms, understanding human nature of life, positive feelings;

"Liang Jian" is inspirational;

Oscar and other films selected classic award-winning films, such as Titanic and Broken Blue Bridge.

Note: junk movies are ineffective, just killing time, and may even make depressed people more bored and meaningless.

For more methods, please refer to:

You can check it online.

Temporarily ended, will continue to update.

When it comes to depression, my first thoughts are Van Gogh, Hemingway, San Mao and other literary giants, all of whom died of depression. In recent years, many celebrities committed suicide due to depression, such as Leslie Cheung, Xu Xing, Li Xiao, robin williams and Jimmy.

According to the survey, in China, more than 60 million people suffer from depression, and worldwide, the figure is about 400 million. In fact, some studies show that in recent years, the number of patients with depression in China is increasing year by year.

According to a study published by The Lancet magazine, the prevalence of mental disorders in China is 17.5%, among which the proportion of patients with depression is the largest. The World Health Organization predicts that depression will become one of the most prevalent diseases in the world in 2020.

It can be seen that depression is really more common than we thought. As the British writer Matt Hagrid mentioned in the book "The Reason to Live":

In fact, the writer Matt Haig is a depressive. 24 years old, depressed and miserable 14 years. Now he has basically returned to normal. He recorded all his knowledge and experiences about depression in the book "Reasons for Living", and put forward some practical suggestions on how to get out of depression, which can be summarized as follows: