1, moderate exercise Western medicine believes that exercise can promote the production of dopamine in the human body. This kind of exercise does not require strenuous physical exercise, and it can be achieved by walking for more than 30 minutes. Moderate exercise can also promote sleep, and good sleep is the guarantee of a good mood. Traditional Chinese medicine believes that activating yang qi is the same.
2, do not drink, a balanced diet. Drink tea in moderation. Temporary excitement after heavy drinking brings depression the next day or even longer. Schopenhauer said according to the classics, people should not always think about how to enjoy themselves, but how to avoid suffering. Hehe, uncle is influenced by Buddhist pessimism, and his views are personal and don't seek strong approval. A balanced diet and good health are also the basis of a good mood! Drinking tea properly and drinking tea in the morning will make people feel happy anyway. Caffeine and tea polyphenols in tea are not only good for health, but also helpful for mood. Should I say that tea can refresh you?
3, listening to music, now the cost of listening to music is too low, a pair of headphones when walking, a pair of desktop speakers when working. I am a non-professional, it is said that music can affect people's brain waves, and the rhythm of African drums is said to achieve hypnotic effect. When intoxicated with the rhythm of African drums, the shape of brain waves measured is similar to that measured during deep sleep, so African drums are not advertised.
4. Reading casual books and having time to read them is a luxury for modern people. The ancients said that learning is also a very fulfilling thing. If people have a sense of accomplishment, they will not be bored or feel worthless. In fact, there is no self-identity, which may be one of the trigger points of depression or one of the consequences of depression. Anyway, it is closely related to depression. Constantly a little sense of accomplishment, how can you not be depressed? Besides, why not visit Wan Ren by reading leisure books, talking with sages and saints, and following other people's ideas? In short, you can't let yourself be too idle. People say, either let your body travel or your heart travel.
5. Let nature take its course and govern by doing nothing. The older generation told us to relax, the Buddhists said we should persist, and the Taoists said that the Tao is natural. It is said that Morita therapy has a good effect on obsessive-compulsive disorder that cannot be cured by drugs. I don't object to using western medicine to fight depression. It is said that the latest antidepressants will not produce strong drug dependence, but considering all kinds of side effects, try not to use them unless absolutely necessary!
Looking at the sky, the clouds are clear and the moon is bright, how beautiful the world is. Why waste such a beautiful and precious time on depression?
First of all, I want to ask you questions about this kind of depression and social phobia. Did you judge by yourself or was it diagnosed by the hospital? This is necessary. There is a big difference between the two. If you decide for yourself, it is estimated that it may be mainly a problem of social phobia. Solve this problem and the depression will be solved. However, if it is a hospital-diagnosed depression and social fear, the problem may be much more serious, at least it will be much more difficult to treat.
Social fear is mainly when you are engaged in or about to engage in social activities, you feel uncontrollable tension and anxiety, so you choose to escape. This kind of problem can be treated by combining medication with psychotherapy. Systematic desensitization therapy is the main choice of psychotherapy, which can gradually increase social activities within the limit that a person can bear, and then carry out the next intensity of social activities when a person adapts to the previous intensity, thus gradually helping patients to restore normal social activities. Drug selection When you feel unbearable, you can choose an SSRI drug to improve your anxiety, but it is not recommended to use it for a long time.
Finally, it's not that patients don't want to get in touch with the outside world and go to work, but that the disease makes patients have the above negative thoughts. If he completely adapts to the disease itself, he gives up the chance of treatment. For a psychopath who doesn't want to receive treatment, any doctor in psychiatry and psychology department can do nothing.
Hello, I am a five-year-old child recovering from severe depression!
In fact, there is no standard for mental illness. Don't tell yourself so many symptoms, it's unnecessary! Because it's just a name, not a disease!
I used to be in the same state as you, but later I changed through study! Because those things are because their energy state is too low, they dare not go out, dare not meet people, are afraid, dare not socialize, and so on!
If you want to get better, you need to improve your positive energy through learning and change the wrong thoughts and thinking that lead to psychological problems! This is the most fundamental!
I am very happy now! Happy life! Your life depends on yourself! Writing is an opportunity to learn, but there are too many misconceptions in this society, which makes it difficult to solve mental illness! If there is a teacher who is mentally ill as a mentor, the result will be very different, because that's how I came over!
Depression, also known as depressive disorder, is characterized by obvious and persistent depression. Often manifested as depression, mental retardation, decreased interest and will activities, cognitive impairment and so on. Slow response, slow action, passive, unwilling to do things, not interested, unwilling to associate with people.
Phobia is an unreasonable fear of a particular object, activity or situation, which makes people weak. Social phobia is an unreasonable fear of normal social occasions, fear of being observed or making humiliating behavior, and fear of meeting or dealing with people.
People who don't want to see depression and social phobia have the same thing-too low self-esteem and too self-confidence. The difference is that depression has no energy, no mood, no interest in interacting with people, slow thinking, passive action, and no idea of interacting with people at all.
Social phobia comes from inner fear, which comes from psychological trauma caused by bad experiences in the past and panic about future events, fearing that bad things will happen to me again.
Although the reasons why they don't want to see people are basically different, they can all be treated with cognitive behavioral therapy, but patients with depression are best treated with drugs prescribed by professional doctors.
Cognitive behavioral therapy (CBT)
① Treatment for people who don't want to see depression.
People with depression often blame themselves for no reason and put all the responsibility on themselves. They think they are bad, not smart enough, unpopular, and not accepted and liked by others. These misunderstandings make them reluctant to associate with others.
First of all, you should change your cognition. You can find a friend you trust most and ask him to evaluate his opinion of yourself. Then this friend went to some people who knew depression patients, and asked him to record or record others' comments on depression patients, what he thought, and whether he would like to be friends with them. Although some people will point out our problems, after all, people are not saints, and people make mistakes. But they can also tell us many advantages and are willing to make friends with us. As long as the two sides communicate more, communicate more and take the initiative to each other, they will become good friends.
Second, take action. Find one or two trustworthy friends to communicate with them and pour out all their troubles and grievances. In fact, talking is good for our stress relief and physical and mental health.
The principle of self-disclosure points out that exchanging trust, sharing secrets, sharing details of each other's lives and trusting each other can bring the relationship between two people closer and enhance their attraction.
Finally, do something you are interested in and good at, increase your self-confidence and reduce your inferiority complex. ② Treatment for people who don't want to see social phobia.
Social phobia patients are typical "once bitten, twice shy". They suffered psychological trauma because of their bad social experience in the past.
For example, asking for help is embarrassing; Being satirized, ridiculed, and sarcastic; Deliberately destroyed in public, resulting in the inability to step down; Pursue others and be ruthlessly rejected; A public speech and an important meeting were ruined by my own mistakes.
First, change our cognition. Everyone will fail and be rejected. Only when you have experienced setbacks can you make your heart stronger. Collect personal experiences and interviews of successful people and successful people who have suffered setbacks. And show them videos of other people communicating happily and smoothly.
Second, take action. Let them stay with you and watch others communicate. After several escorts, let them try to say hello to each other.
Then let them ask people they know for a little help, ask passers-by for directions, make them feel that communication is not difficult, and sometimes they are happy, so as to slowly unload their guard.
Cognitive behavioral therapy should be combined with foot-in-door effect to be more effective, otherwise it will only deepen the harm to patients. Foot-in effect (foot-in effect).
It means that once a person accepts a trivial request from others, in order to avoid cognitive disharmony or give people a consistent impression, he is likely to accept a bigger request from others.
It's like when you climb the threshold, it's easier to climb one step at a time. Remember that it is not easy to set the threshold too high at the beginning, and it will be weak when you take a big step.
Psychologists point out that people are generally unwilling to accept difficult and troublesome requests because it is time-consuming and laborious, but people are willing to accept simple and easy requests. Therefore, in behavioral therapy, we must start with the simplest way, without being pressured and rejected by patients, and then improve the level step by step.
For example, if you climb five or six steps together, you may not only find it difficult to get up, but also hurt yourself.
People with depression and social phobia are afraid of meeting people. Change their cognition first, and then start with the simplest things.
References:
Zimbardo general psychology.
Psychological terms:
① Depression; 2 phobia; ③ Social phobia;
④ Cognitive behavioral therapy; ⑤ Principle of self-disclosure;
⑥ Foot-in effect.
Usually depression is closely related to social phobia and anxiety.
At first, the main manifestations were anxiety: fidgeting, panic attacks, repeated nightmares, feeling that danger was coming, and inexplicable surprises? I always feel that something bad has happened, and I am very worried and preoccupied? A series of anxious emotions develop into insomnia, difficulty falling asleep, early awakening, loss of appetite and sleepless nights!
After a period of development, phobia has various manifestations, especially social phobia! I don't want to associate with people, let alone go to crowded places. I am particularly afraid of meeting familiar people and then staying at home.
The inner experience mainly has a sense of shame. Dare not look at others. If you have to talk to others, you will bow your head or look away. Avoid staring at each other, embarrassed. This sense of shame is particularly evident when it develops into depression.
So as to hide in the corner or stay at home alone without communicating with the outside world. Highly sensitive and suspicious. I often mistake other people's words for talking about myself (paranoid tendency), think that others' laughter is mocking myself, and think that others' happiness is deliberately putting on a show in front of myself.
Negative comments are even more unacceptable, so it often happens that middle school students are particularly sensitive to the criticism of teachers and parents, and even jump off buildings.
People with depression have just experienced great pain in their hearts, which is difficult for outsiders to find, so a small negative evaluation may have serious consequences!
Then unfortunately suffered from depression, anxiety and social phobia. The focus is on treating depression. Usually, drug therapy has obvious effect on anxiety and depression, and drugs for depression have obvious effect on relieving anxiety.
Social phobia can be treated by systematic desensitization, which is also a practice in behavioral psychology. You can find the specific operation of related treatment on Baidu. It can be done with the help of a counselor or treated by yourself. The key is to consciously overcome the pressure.
Because system desensitization is a very painful and challenging process. So perseverance is very important! Psychological counselors mainly remind you to complete and write experience reports step by step. After a period of self-transcendence, you will get out of the quagmire of social phobia.
People are group animals, so it is difficult to completely isolate social activities. The excuses for refusing to socialize can be referred to as follows:
1, I can't go out, I am allergic to pollen (I am allergic to social occasions);
2. I am very busy today (doing nothing and not going out);
3. Your party is great. I really want to go, but I'm not feeling well today. What a pity.
Social anxiety disorder is also called social phobia, and many people call it "social phobia" for short. It often occurs in teenagers or early adulthood, and there is no difference in incidence between men and women.
Patients with social anxiety disorder mainly show anxiety, nervousness and fear about social occasions and interpersonal communication. Patients are afraid to eat in public or speak at parties; Embarrassed and embarrassed because of fear of doing some embarrassing behavior; When you meet people in public, you will blush.
Stress and anxiety in life are normal, which can stimulate people to better mobilize their physical and mental resources and realize social activities. If this kind of pressure is not handled properly, it will lead to excessive anxiety and damage social activities. Individuals with serious anxiety may even have stable and long-term psychological abnormalities in interpersonal communication, forming social anxiety disorder.
Simple network-based diagnosis can't confirm whether you have social phobia, and the diagnosis needs to go through a professional hospital. Adults also have a certain degree of "social phobia" (which may not be a psychological disorder). We hate any form of social activities. If possible, I prefer to stay at home quietly and not be disturbed by anyone. It is not a problem to call yourself "social fear" like this.
According to statistics, introverts account for about 30-50%, and they are not as keen on socializing as optimistic extroverts. When you are alone, introverts feel full of motivation and spirit, but pretending to be gregarious and actively socializing is actually internal friction, which will lead to physical and mental fatigue, anxiety and depression.
Social terrorists complain that work forces them to socialize, and the environment is not friendly enough for them, with low wages and poor treatment. In fact, there is no job that is completely out of touch with people. But after all, people's experience and time are limited, such as chatting. Don't force yourself if you don't like it.
We can treat "social phobia" through cognitive therapy, systematic desensitization and self-confidence. But the first step is to accept "social fear", which is an inseparable part of you.
Dr Marty Laney mentioned in The Advantage of Introverts that introverts can generally enjoy their own time, care about their close friends, have insight, be good at thinking, concentrate, have strong concentration and stable energy, and are good listeners.
Introversion is a feature rather than a defect, and introverts are also worthy of love.
He is the second prime minister of Britain. He was rated as the greatest Englishman. He led Britain to victory over Hitler, but lost to depression. He is Churchill.
He was born into a noble family, but he betrayed his family and devoted himself to the masses. His War and Peace and Resurrection are masterpieces handed down from generation to generation. He finally died at the nameless station. He suffers from depression. He is Tolstoy.
He suffered from depression and hacked to death his beloved wife before hanging himself. He wrote the famous saying that inspired generations, "The night gave me black eyes, but I used them to look for light". He suffers from depression, and he is Gu Cheng.
He, a movie, was ranked second by Douban. His last film was about psychology. After filming for one year, he committed suicide by jumping off a building on April Fool's Day (1). He suffers from depression. This is Leslie Cheung.
They lost their energy, their interest and their interest in everything.
They don't like delicious food.
They don't like playing games
They don't like sex
They don't love their relatives and friends.
They don't love themselves.
They don't love other people's lives.
They don't love their lives.
They can be ordinary people like you and me.
They can be as great as the president or as great as Churchill.
They can be happy, just like Chaplin.
They can be glib, just like Bai and Cui Yongyuan.
They can become artists, just like Gu Cheng, San Mao and Leslie Cheung.
You, me and the people around you may all be depressed patients.
According to the report of the world health department, the proportion of depression in the world is 1 1%, and 1 person has this disease in every1person.
So far, there is no clear conclusion about why depression occurs in psychological circles and hospitals. People can only understand that the cause of depression may be in genes, which is inherent in our life, or it may be determined by reality and acquired factors.
Regrettably, the scientific community has spent tens of billions of dollars in research for decades, and so far it has not found the exact reason.
Like the symptoms of depression, the treatment of depression is equally desperate. We can't find the cause, and we humans don't have a clear and effective treatment.
1. Drugs.
2. Non-drug therapy
Every depressed person is an island.
There is only silence around.
What we can do is to build a bridge with love and companionship and approach the heart of ta.
May there be no depression in the world.
Above.
The easiest way is to keep pets, especially dogs.
Often going out to exercise and playing with dogs can also release your heart, make your mood better and relieve stress.
Even when you are manic and don't want to move, your pet will come and lick your hands, or rub your feet and spoil you. At this time, as long as you watch quietly, you will feel very quiet and satisfied, so you will not be so manic, and your heart will gradually calm down and stop being afraid.
Finally, with a dog, you will want to make some pet toys for it, which can cultivate your creativity and optimism about life, and there will be no more lazy energy and negative energy that you don't want to do anything. I wish you happy every day!
In fact, half of every young person will get depression, mainly depending on how individuals mediate their hearts. Social phobia is caused by less contact with the outside world, less communication with family members, introverted, withdrawn, timid and inferior. Mainly communicate more, interact more and be confident. You can start with your family and show more love. The effect will be much better.
I once suffered from depression, and I know the painful feeling very well. When I have a job, I stay in my room every day except work. I don't want to talk, play with my cell phone or think about anything after work. Some people overeat, some people don't eat or drink, and I'm not in the mood to eat. They are both. I'm afraid to face it. If I have a problem, I'll run away. I don't choose to tell my family. It is unfair to find out that you have depression, but not to think about all the difficulties you encountered in the early stage.
The medium term is also serious. If life is boring, you will want to give up more and have no fun at all. At this time, you will feel tired even walking. If you do nothing, you will feel tired, depressed and unhappy. You will doubt your ability, aggravate your shortcomings and start to enlarge, and your temper will get worse and worse. If you don't want to communicate, everything will be stuffy in your heart and bear it silently. Tell yourself that you are all right at this time. Exercise more, be more confident, find friends when you are unhappy, chat with friends when you have a topic, and call home more often. If you can't stand it, you should see a doctor and ask him to help you. )
Later, I began to go bad. I don't want to go to work or escape from life. I always break down. A bad temper is more likely to hurt yourself and your friends. Some will paralyze themselves by drinking, not talking, not taking the initiative, and will want to commit suicide. I feel that it is useless to live, and I feel that it is useless. If you want to commit suicide, you must restrain yourself, think more about the beauty you have encountered along the way, talk more to your family and see more doctors, and you will get better gradually. You have to believe that you can. Can really be cured, although the effect is not perfect, but it is not always afraid)
Depression is not terrible. The terrible thing is to become the source of the disease.
Imagine a beautiful world. So is your world.
People with depression and social phobia don't want to see people. What should they do?
Say something mysterious. A narrow escape, you know?
In this world with human existence, 90% of conditions can lead to our death, and only 10% conditions allow us to survive. In fact, mankind is living in a dangerous world. So, what do we need first in order to survive?
Yes, it is courage! It is best to be silly and bold, carefree, ignorant of fear and human suffering.
Some people who lack courage even have social phobia and even feel afraid to talk to others. Facing a group of strangers, I feel inexplicable panic.
I can only live in my own narrow world, that is, the imbalance of the hepatobiliary system.
Huangdi Neijing said, "The liver is the official of the general, and the gallbladder is the official of the righteous. Make a decision."
This sentence also comes from the liver belonging to wood, and the movement mode of wood extends in all directions.
Why courage decides, that is, courage?
If the hepatobiliary system is a team, then bravery is the vanguard, because bravery is the exterior, periphery and vanguard of the hepatobiliary system, and it is the sharp knife force to break evil spirits first.
Is it great to concentrate on one point? The smaller the same force is concentrated, the greater the pressure.
Well, from the elephant's point of view, only by concentrating the strength of the hepatobiliary system on a small point can we have the strength to play forward and be a sharp knife force.
So the gallbladder is a little small, but a little small has great power.
The liver is the largest organ in the human body, but the gallbladder is the smallest organ.
The liver qi of the largest liver is concentrated on the small gallbladder, which has decisive power and gives people courage and courage.
Tips: Diet, exercise and psychology are the three cores to build human health. In order to keep healthy and prevent diseases, we should choose a healthy diet and keep it light. Only in this way can we cultivate our spleen and stomach, exercise moderately during the day, keep a happy mood and wish everyone good health.