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摆脱抑郁的10个自我疗养小技巧

10 Easy Self Care Tips for Depression

每个人应对抑郁的方式都不一样
Everyone deals with depression in different ways.
一些人试着独自承受 另外一些人则会寻求帮助
Some try to handle it by themselves, while others get help.
我们并不是说你可以独自战胜抑郁
We’re not telling you that you can fight depression on your own,
但是 确实有一些你可以做的事情
but there are definitely certain things
对你大有裨益
you can do for yourself that could help massively.
以下是你可能需要尝试的十种自我疗养法
Here are 10 self-care ideas that you mightwant to try.
写日志
Journaling
你可能惊讶于它能起到的作用
you might be surprised at how big of an impact this can have.
很多研究都将写日志视为一种战胜抑郁的方法
Many studies have looked at journaling as a way to fight depression
结果证明它是非常有潜力的
and the results are very promising.
即使你只是对自己承认一些事情
Journaling forces you to reflect and it helps you get things off your chest,
写日志也会强迫你反思 有助于释放内心
even and if you’re just admitting things to yourself.
和好友联络感情
Reconnect with a friend;
即使你根本就不想出去与人交流
Even if you have no desire to get out and talk to people,
你至少也应该尝试一下
you should probably at least make an effort.
研究者们研究了缓解抑郁最有效的方法
Researchers have looked at the most effective strategies for dealing with depression,
积极主动地参与到自己的社交活动中 是十分有益的做法
and actively participating in your own social life is a very beneficial tactic.
人是社会性动物
Humans are social animals,
所以我们真的需要某种团体
so we actually need a community of some kind.
安慰性食物
Comfort food
某些食物和膳食确实能够有效缓解抑郁
certain foods and diets definitely have a strong effect on depression.
你可以选择非常健康的饮食
You could choose to go super healthy
这样的确有助于改善自己的心理状态
and that definitely helps with our state of mind.
但是你可能会惊讶于
But you might be surprised at
各种食物的抗抑郁能力
the antidepressant qualities of various foods,
包括巧克力
including chocolate
它有提高血清素的功能
which has serotonin boosting qualities,
茶 甚至咖啡也确实能够有效地抵抗抑郁
tea and even coffee are actually great for fighting depression.
很多研究都支持这种说法
And this is backed by numerous studies.
幽默
Humor
大家都听说过 笑是最好的药
you’ve all heard that laughter is the best medicine.
这话说的颇为贴切
Well, that might not be too far from the truth.
幽默的确是抵抗抑郁的一种好方法
Humor is actually a great way to deal withdepression.
观赏有趣的电影 观看栋笃笑演员的表演
Watch a funny movie, see a stand-up comedian,
做一切能让你大笑的事情
do whatever makes you laugh.
笑可以释放内啡肽
Laughter releases endorphins
减少应激激素的释放 还有其他相当多的好处
and decreases stress hormones among many other benefits.
圣约翰草
St. John’s Wart
我们都知道 抗抑郁剂是抵抗抑郁最为常用的方法之一
We all know that antidepressants are one of the most common ways to deal with depression.
这些是专家开的特殊药物
These are special medications prescribed by professionals.
但是有些人可能想要更天然一点的药物
But some might want something a little more natural.
如果这样的话 圣约翰草当然可以作为候选药物
If this is the case, then St. John’s Wart is definitely an option.
经证实 这种天然草药能够有效应对轻度抑郁
This natural herb has proven effectiveness against mild depression,
但对重度抑郁就不会起太大的作用了
although it won’t do much more for severe cases.
体育活动
Physical activity
有时候最简单的措施往往是最有效的
Sometimes the simplest solutions are the most effective.
研究多次表明
Time and time again,
定期的严格锻炼是对抗抑郁的最佳方法之一
studies have shown that regular rigorous exercise is one of the best ways to fight depression.
锻炼可以使人体的内啡肽这种让人感觉良好的化学物质释放出来
Exercise releases endorphins which are natural feel-good chemicals in the body.
看到我们的身体在剧烈运动之后表现出体质变化
Seeing the physical changes in our body after a hard workout
这也是一件很爽的事情 还能使情绪得到改善
is a great and mood booster as well.
进行点体育锻炼真的没有害处
There’s really no downside to getting a little exercise done
你在运动之后绝对会感觉超棒的
and you’re pretty much guaranteed to feel pretty good afterwards.
阅读疗法
Bibliotherapy
还有一个经证实可以抵抗抑郁的方法 就是阅读疗法
another proven method of dealing with depression is bibliotherapy.
虽然这个词听起来可能复杂了点儿
Although the word might sound complicated,
但这种方法其实非常简单
it’s actually pretty simple.
阅读疗法就是在治疗过程中使用书籍
Bibliotherapy is the use of books in therapy.
这或许是最为普遍的自我引导式的疗法之一
This is probably one of the most popular self-guided forms of therapy out there
而且是卓有成效的
and it has a great track record.
通常 要与专业治疗师进行一次初步的咨询
Usually, there’s an initial consultation with a professional therapist
然后 患者在治疗过程中要利用一本书来引导自己
and then the patient uses a book to guide themselves along their therapy journey.
书会指导患者如何改善情绪
The book instructs the patient on how to improve their mood,
抵抗抑郁 战胜焦虑
deal with depression and conquer anxiety.
有一点需要记住
One thing to keep in mind is that it’s only recommended
这种方法只能推荐给有轻度抑郁症状的人
for those with mild depressive symptoms.
瑜伽
Yoga
有些不同的研究证明过
A few different studies have examined
瑜伽在治疗抑郁症方面会有多大的帮助
how Yoga can help with depression,
他们得到的结论是 十分有效
and they’ve come to the conclusion that it can be very effective.
有人说瑜伽就是另一种锻炼方式
Someone say that yoga is just another form of exercise,
但事实上 它可不止锻炼那么简单
but in truth, it’s more than that.
许多人将瑜伽描述为一种动态的冥想
Many people describe yoga as a kind of meditation in motion,
它本质上是精神方面的
it can be spiritual in nature and
还具有深刻的内省性
it can also be very introspective.
其效果不言自明
The results speak for themselves.
冥想
Meditation
冥想可能是有史以来最古老的自我疗养术之一
Meditation might just be one of the oldest self-care techniques in history.
人们的冥想史已达上千年
People have been meditating for thousands of years
其效果有着详实的记录可以证明
and the effects of this practice are well documented.
冥想的目的在于达到内心的平静
The aim of meditation is to attain inner peace
这一点使得它成为一种战胜抑郁的完美攻略
which makes it a perfect strategy for combating depression.
目前 用来治疗抑郁症的最受欢迎的方法之一
One of the most popular methods
就是正念冥想
for dealing with depression these days is mindfulness,
这是一种专注于
which is a type of meditation which focuses
我们当下的自我 想法
on being of ourselves, our thoughts
以及身边人们的冥想
and the people around us.
有很多研究验证了这种方法对抑郁症的作用
Numerous studies have examined the effects of this on depression
并证明它是相当有效的
and it has proven to be quite effective.
很简单 它让我们对自己的生活有了更多的欣赏
Quite simply, it gives us greater appreciation of our own lives.
按摩疗法
Massage Therapy.
让自己好好地享受一次按摩总是不错的
It’s always good to treat yourself to a nice massage,
但是 如果你想要追求一种自我疗养的生活方式
but if you’re trying to pursue a lifestyle of self-care,
那你可能就得认真地考虑一下按摩疗法了
then you might want to seriously consider massage therapy.
我们之所以把这种方法放到最后 有一个原因
You left this method until last for a reason.
按摩疗法与抑郁症状的缓解只有一点点不太密切的联系
Massage Therapy is only loosely linked withdecreased depressive symptoms.
它治不了抑郁症 但可以减压
It won’t cure depression but it will decrease stress levels.
总的来说 按摩终究不是件坏事
And hey, getting massage is never a bad thing.
你用一些什么样的自我疗养法来抵抗抑郁呢?
What are some self-care techniques that youdo to fight depression?
请在下方留言告诉我们吧
Let us know in the comments below.

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视频概述

生活总有不顺心的时候,感觉抑郁了怎么办?寻求帮助还是独自默默承受?本视频教你十个自我疗养小技巧,助你早日摆脱抑郁,找回健康阳光的自我。

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视频来源

https://www.youtube.com/watch?v=5If1LFZ1CQA

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