This exercise was initiated by American positive psychologist Martin seligman. The specific method is-
①? Think about which three things are the most smooth and enjoyable every day, and record them. It may be trivial or important;
②? Then ask yourself why these good things happen, find out the reasons and record them. This is the most important part of the exercise;
③? Use the scale of 1 ~ 10 to evaluate the score of the day. 1 represents the most unhappy day and 10 represents the happiest day. But please remember that this is the mood of the day, not the evaluation of those three things.
④? After recording for a period of time, look back at the records, compare whether the score of happiness has improved, see which days the score is higher, and analyze who and things in your life will make you happy.
Make positive thinking a habit
Postmodern psychology believes that psychological symptoms such as anxiety and depression are just bad habits bred by insecurity. Habits can be changed, so we can choose a positive and healthy way of thinking instead. Of course, it is not easy to change a thinking habit that has been rehearsed for many years. Here I recommend several practical and scientific methods to help you establish positive thinking habits. I look forward to your unremitting efforts to make the change happen!
2 How to judge the method of depression
This is a quantitative evaluation standard recommended by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) published by American Psychiatric Association (APA). After ten years, it was finally released in May of 20 13. ?
DSM is the most commonly used instruction manual for diagnosing mental illness in the United States and other countries, including China. The update of DSM-5 will bring many positive changes to clinical and research programs, among which the core idea is to advocate evaluation-based treatment, and the corresponding evaluation model is provided in the guide. These two evaluation forms are Patient Health Questionnaire -9(PHQ-9) for depression and Generalized Anxiety Scale -7 (GAD-7) for anxiety. These two scales are simple in content and easy to operate, and have been proved to have good reliability and validity by domestic and foreign studies. They are recommended in the draft of DSM-5 for evaluating and monitoring depression and anxiety symptoms. It can also help doctors screen patients with anxiety and depression and monitor their changes.
On June 8 this year, these two scales were also recommended to the whole country by the Psychiatric Branch of the Chinese Medical Association.
PHQ-9 Scale strictly conforms to the nine symptomatology standards of DSM-5, with 0-3 points for each item and 0-27 points for the total score. PHQ-9 can be used to screen and evaluate the severity of depression. Using this scale to evaluate patients can not only provide quantitative indicators, but also help doctors make clinical decisions. PHQ-9 scale is recommended by DSM-5 to evaluate the severity of depression.
GAD-7 scale is a simple and effective tool to identify and evaluate generalized anxiety disorder, which has been widely used abroad. There are 7 items in the scale * * *, each item is 0-3 points, and the total score ranges from 0 to 2 1 point. GAD-7 scale can effectively screen gad in clinic and evaluate its severity. The research in China population shows that GAD-7 scale has good reliability, high sensitivity and specificity in screening generalized anxiety disorder and panic disorder.
Emotional self-test (PHQ-9)
1. Test whether you are depressed.
How long have you been troubled by the following questions in the past 2 weeks? (Table 1)
Add up the scores of 1 to 9, and your score is _ _ _ _ _ _ _.
Judge:
Above 5 points, there may be mild depression.
10 or above, there must be depression.
2. Test whether you have anxiety (GAD-7) (Table 2).
How long have you been troubled by the following questions in the past 2 weeks?
Add up the scores of 1 to 7, and your score is _ _ _ _ _ _ _.
Judge:
Above 3.5 points, there may be mild anxiety.
4. Above10, there must be anxiety.
Table 1
Table 2