15條小貼士幫你戰(zhàn)勝抑郁

　　

　　Depression is difficult, but there are handy mental tricks you can use, which are proven to work well to lift your mood. Use these mental tricks to build a more positive mindset and keep the black dog at bay.

　　1. Don’t catastrophize

　　Stop thinking about the worst-case scenario, and all the things that could possibly go wrong. Instead, step back and take a realistic look at life. Nothing is ever the end of the world, after all.

　　2. Stop ruminating

　　A lot of bad moods are worsened by the fact that you keep thinking about them, and feeling sorry for yourself. Stop being so concerned with how you feel. You’ll never change things by getting stuck in thinking about them – take action instead, to make things better.

　　3. Get perspective

　　If you think your depression has been fueled by a specific event, make sure you’re not blowing things out of proportion. A chat with a caring friend may help you to see your way through the fog.

　　4. Focus on the positives

　　Realize that your mood may be magnifying the bad things in life, and you may find yourself focusing on the negative. Instead, look for what’s good in a situation, even if it’s just a lesson or a chance to grow stronger.

　　5. Don’t over-analyze

　　Running through exactly what has gone wrong, and picking it to pieces, rarely helps. Instead of endlessly going over the problem, and getting bogged down in the details, start thinking about possible solutions.

　　6. Be kind to yourself

　　When people feel bad, they sometimes talk to themselves unkindly, and beat themselves up. What you need right now is a friend, not an enemy. Make sure your words and deeds are gentle and encouraging.

　　7. Don’t dwell on the past

　　It’s totally pointless to worry about the past, because you can’t change it. The best thing about the past is that it’s over. Allow yourself to move on.

　　8. Don’t fret about the future

　　The only power you have to change things is in the present moment, so it’s a waste of time worrying about the future, especially as you have no idea how things may turn out. Instead, take positive steps now, so you can handle whatever life throws at you.

　　9. Avoid black-and-white thinking

　　If something has gone wrong, or you made one mistake, it doesn’t mean that your whole life is doomed, or that you’re no good. Cut yourself slack and consider a more balanced version of events.

　　10. Fake it a bit

　　Science shows that even if you’re not happy, putting on a smile releases feel-good chemicals in your brain. If the mental trick of slapping on a big grin seems a bit much, then try a half-smile instead to lift your mood.

　　11. Stop being a victim

　　When you’re feeling low, it’s easy to get caught up in believing that bad things are happening because of you. Don’t allow yourself to believe that you’re a victim. You have the power to choose how you react to problems – and that’s the most powerful thing of all.

　　12. Get moving

　　It’s virtually impossible to hang onto a horrible mood when you’re jogging on the spot, or jumping on a trampoline, because your physiology won’t allow it. Try moving your body and see if that will brighten your mood.

　　13. Don’t isolate

　　You may be especially sensitive to what other people say and do if you’re feeling down, but remember that shutting yourself away will only make you feel worse. Meeting a friend for a quick coffee, or getting fresh air, can only help your frame of mind.

　　14. Reach out to others

　　Helping other people is a wonderful way of taking the focus off yourself and how you are feeling. Helping others feels good as well, so it’s a great mental trick to lift your mood.

　　15. Be grateful

　　It’s very difficult to be depressed if you can write a long list of all the things you love in your life. Not so much a mental trick, as a realization of what you’re very lucky to have, despite this tough time you’re going through.

　　戰(zhàn)勝抑郁不容易，但這里的15條便利小貼士，能幫助你快速改善心情，建立起樂(lè)觀心態(tài)，走出抑郁。

　　1. 不要小題大作

　　不要陷入無(wú)畏的恐慌，比如事情將會(huì)最糟糕的方向發(fā)展，所有事情都可能會(huì)出錯(cuò)。

　　要退一步，實(shí)事求是地看待生活。畢竟一次出錯(cuò)并不等于世界末日。

　　2. 不要想太多

　　想得越多，心情越糟，自己越難受。不要過(guò)分關(guān)注自己的負(fù)面情緒。想再多也是于事無(wú)補(bǔ)，倒不如行動(dòng)起來(lái)，讓事情更順心。

　　3. 向他人尋求幫助

　　如果某件事非常棘手，讓你更加郁悶難解，千萬(wàn)不要夸大困難。找個(gè)朋友聊一下，說(shuō)不定對(duì)方能給你指點(diǎn)迷津。

　　4. 要看到事物積極的一面

　　當(dāng)你意識(shí)到自己情緒因生活中不如意之事而波動(dòng)過(guò)大，那可能是因?yàn)槟阒豢吹搅耸挛锵麡O的一面。為何不去尋找一下里面的積極因素，把這當(dāng)成自己變得更加強(qiáng)大的教訓(xùn)和機(jī)會(huì)呢?

　　5. 不要過(guò)度分析

　　對(duì)過(guò)錯(cuò)耿耿于懷，細(xì)化分析，對(duì)緩解抑郁毫無(wú)幫助。與其無(wú)休止的回想問(wèn)題，深陷于細(xì)枝末節(jié)處無(wú)法自拔，倒不如想想有效的解決辦法。

　　6. 對(duì)自己好些

　　人們由于情緒低落而自罵或者自虐。這時(shí)候，你要友好地對(duì)待自己，而不是跟自己過(guò)不去。要確保你的言行溫和有禮，鼓舞人心。

　　7. 莫沉溺于過(guò)去

　　昨日之事已成定局，多思無(wú)益。即使昨日再美好，都已逝去。要向前看。

　　8. 莫擔(dān)憂未來(lái)

　　你只能改變當(dāng)下的事情，所以，擔(dān)心未來(lái)是件浪費(fèi)時(shí)間的事情，特別是你對(duì)事情的走向一無(wú)所知時(shí)。相反，從現(xiàn)在開(kāi)始積極行動(dòng)，這樣你才能經(jīng)受生活的考驗(yàn)

　　9. 避免“非黑即白”的是非觀

　　如果事情出了問(wèn)題，或者犯了個(gè)錯(cuò)誤，這并不意味著生活就此毀滅，你一無(wú)是處。不要對(duì)自己苛求，要學(xué)會(huì)更全面地看待問(wèn)題。

　　10. 阿Q一下

　　科學(xué)證明，即使在不開(kāi)心的時(shí)候，微笑也可以促進(jìn)大腦釋放興奮因子。如果你覺(jué)得開(kāi)懷大笑有些過(guò)了的話，可以嘗試用微笑來(lái)改善你的心情。

　　11 別把自己當(dāng)成受害者

　　當(dāng)你情緒低落時(shí)，你會(huì)以為那些不愉快皆是因你而起。不要把自己當(dāng)成受害者。你有能力去選擇自己應(yīng)對(duì)困難的心態(tài)，態(tài)度決定一切。

　　12.運(yùn)動(dòng)一下

　　慢跑，跳蹦床可以讓你遠(yuǎn)離沮喪，因?yàn)檫\(yùn)動(dòng)時(shí)生理是興奮的。可以嘗試去運(yùn)動(dòng)一下，改善心情。

　　13. 不要自我封閉

　　情緒不佳時(shí)，對(duì)別人的言行會(huì)特別敏感，但此時(shí)把自己封閉起來(lái)心情會(huì)更糟。和朋友出去喝杯咖啡，或出外呼吸新鮮空氣，可以幫助你調(diào)整心緒。

　　14. 幫助別人

　　幫助他人可以轉(zhuǎn)移注意力和穩(wěn)定情緒，也使自己感覺(jué)良好，不失為改善心情的良方。

　　15. 學(xué)會(huì)感恩

　　將你生命中所喜愛(ài)的事情一一羅列出來(lái)，會(huì)讓你心情愉悅。與其說(shuō)它是心理療法，更不如說(shuō)它教你認(rèn)清自己有多幸運(yùn)，困難只是暫時(shí)的。

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