Effective Ways That Can Help Fight Depression (Without Drugs)

可以帮助对抗抑郁的有效方法(不用药物)

1. Share what you’re going through with people you love and trust.

与你爱的人和信任的人分享你的经历。

Don’t feel embarrassed confiding¹ in a friend or voicing your struggles. Talking about your problems or worries is not a self-centered or self-pitying endeavor; it’s an act of courage. It can be the best thing you do for yourself to lighten the burden and begin the process of regaining² your happiness. The people you talk to don’t have to be able to fix you, they just need to be good listeners. Sometimes all we need is a listening ear.

跟朋友谈心不要觉得尴尬,或挣扎。谈论你的问题或担忧不是尽力以自我为中心或自怜,这是一种勇气。这是你为自己做的最好的事情来减轻负担,开始恢复你的幸福的过程。你倾诉的那个人不需要解决你的问题,他们只是需要成为一个好的倾听者。有时候我们需要的只是一个倾听的对象。

2. Keep a “thought log.”

保持写“思想日志。”

Whenever you experience negative thoughts or sudden burst of sadness, jot³ down the thoughts and what triggered them as clearly and succinctly⁴ as possible. The act of writing down your worries is calming and therapeutic⁵. Review your log when you are up to it. Read it with an open mind. Consider if the negative feelings were truly warranted. Question if there’s another way to view the situation. Worries and doubts oftentimes dissolve under scrutiny⁶. If that happens, that’s great. However, if the worries are based on genuine risks, take additional measures to manage them.

每当你经历消极的想法或突然爆发出来的悲伤, 尽可能清晰、简洁地记下这些想法和触发他它们的原因。写下你的忧虑是镇定和治疗。回顾你的日志当你解决了这些问题。以开放的心态读它。考虑负面情绪是否真的是必要的。问问自己是否有另一种方式看问题。担忧和怀疑常常溶解在详细审查中。如果是这样,那太好了。然而,如果担心是基于真正的风险,采取额外的措施来管理它们。

3. Redirect your focus to the positive.

将你的注意力重定向到积极的一面。

Of course, this is easier said than done when you have depression. That said, studies show that when people pay more attention to the positive it leads to improved moods due to a corresponding increase in their serotonin levels. An imbalance in serotonin levels may influence mood in a way that leads to depression. One technique that can help to redirect attention to the positive is meditation⁷. Meditation has been shown to increase dopamine levels, serotonin levels, and boost feelings of happiness. Use meditation to “turn on” a state of happiness that can replace sadness. You can also try Heart Math training, which has been shown to strengthen the part of the brain responsible for turning on the “happy state.”

当然,这说起来容易做起来难,当你有抑郁症。据说,研究表明,当人们更多关注积极的一面它会导致改善情绪由于增加相应的血清素水平。5 -羟色胺的水平不平衡可能会影响心情,导致抑郁。有一种技术可以帮助重新关注积极的一面，那就是冥想。冥想被证明能增加多巴胺的水平,血清素水平,促进幸福的感觉。使用“打开”冥想状态可以代替悲伤的幸福。你也可以尝试心算训练,这种药被证明能加强大脑的一部分，负责打开“快乐状态。”

4. Go outside more.

多出去。

The importance of regulated sunshine and light exposure for lifting moods (as well as energy levels) is huge. Light increases your productivity and happiness. Studies show bright light exposure may also help increase serotonin levels in the brain and alleviate⁸ depression symptoms. Aim for at least 15 minutes of sunlight a day to lift your mood. If you live somewhere with little winter sunshine, think about installing some halogen bulbs in your work area.

阳光和暴露在温暖的阳光下来促进好心情是很重要的 (这也是能量级)。光提高你的效率和幸福。研究表明强光照射也可能有助于提高大脑中血清素含量,减轻抑郁症状。目标是每天至少晒15分钟的阳光来提升你的情绪。如果你住的地方冬天没有阳光,考虑安装一些卤素灯泡在你的工作区域。

5. Practice relaxation⁹ techniques.

练习放松技巧。

As already hinted, daily relaxation practices bring real benefits to people with depression. They increase dopamine levels, which reduces stress and increases feelings of happiness and well-being¹⁰. A daily relaxation practice can help relieve symptoms of depression. Apart from meditation, try relaxation practices like yoga or tai chi to calm your mind and increase your energy.

正如前面所说的,每天练习放松对抑郁症患者有很大的实际意义。它们可以增加多巴胺的水平,这样可以减少压力,增加快乐和幸福的感觉。每天放松练习可以帮助减轻抑郁症的症状。除了冥想,试着做放松运动如瑜伽和太极等来平和你的心态,增加你的能量。

6. Get the right kinds of exercise.

做正确类型的运动。

A review of many of the available studies concluded that exercise is extremely effective for improving both mood and depressive symptoms. So much so, some government agencies are prescribing exercise instead of antidepressants, explaining that “the risk–benefit ratio is poor for antidepressant use in patients with mild depression.” So get exercising. Aim for about 30 minutes of exercise per day. You don’t have to sweat strenuously¹¹. You’re not training for the Boston Marathon. Exercises that are continuous and rhythmic¹² (rather than intermittent) are good choices. This gives you lots of options like walking, swimming and stationery¹³ biking.

回顾许多研究得出的结论,锻炼是非常有效的改善情绪和抑郁症状的方法。如此,一些政府机构规定以运动处方作为抗抑郁药,而不抗抑郁药，他们解释说“在轻度抑郁患者使用抗抑郁药物风险高-效益低。“所以得到锻炼。目标每天大约30分钟的运动。你不需要非常勤奋运动。你不是波士顿马拉松的训练。连续和有节奏的练习(而不是间歇)都是不错的选择。这给了你很多选择比如喜欢散步,游泳和骑自行车。