Teenagers are adolescents. Adolescence is a transitional period for children to change their roles into adults. Teenagers generally refer to people who graduated from junior high school to high school. The following is my opinion on adolescent depression for your reference, hoping to help friends in need.
Depression is the most common psychological disorder of human beings. Authorities estimate that if mild depression is included, the global prevalence of depression is about 1 1%. In China, there is no accurate statistical data about depression (according to statistics, there are more than 40,000 people with depression in Beijing at present, with an average of 3 patients diagnosed as depression per 1000 people), but in fact, depression may appear around people at any time and anywhere, but people have not yet faced up to this psychological first-time disease. There are three reasons why we can't face it squarely:
First, I don't understand depression.
Second, I dare not face up to depression.
Third, I don't know how to treat depression.
What is depression? This is a neurological disorder characterized by persistent depression. Medical experts believe that adolescent suicide is probably related to a hidden mental illness.
The symptoms of adolescent depression can be divided into three parts: depression, unhappiness, melancholy, sense of self-worth, irritability, suicidal ideation and so on. : general fatigue, physical exhaustion, fatigue, loss of appetite or overeating, insomnia, easy waking up, early waking up, etc. Behavior appears inattention, listlessness, lack of energy, loss of interest, poor grades, unwillingness to go to school, self-injury behavior, suicide behavior, etc.
Depression is a common psychological disorder. The most effective treatment for depression is not medicine, but psychology, that is, "cognitive therapy". The three principles of cognitive therapy are:
1, all your emotions are generated by your thoughts or understanding. "What's your state of mind now? How will you feel?"
When you feel depressed, it's because your mind is completely controlled by "negative emotions" and the whole world seems to be shrouded in a dark shadow. You often believe that the truth is as bad as you think.
3. Negative thoughts are almost always severely distorted, which is the only reason for almost all your pain.
When you understand the above three points, we will start with how to deal with it when you feel depressed. You can analyze and think according to the following 10 on the left, and you will find that you are fooling yourself:
1, the idea of absolutization. You see everything clearly, just like a student who occasionally gets a "good" at ordinary times, so he thinks he is a complete failure. This kind of thinking "will make you doubt yourself endlessly and think that no matter what you do, you can't pass."
2. It's too general. Because you have had an unpleasant experience, you think you will be equally unlucky in other things. For example, a shy young man asked a girl out. After being rejected, he said to himself, "I will never make an appointment. I will be lonely and miserable all my life."
3. Spiritual filtering. When you see the negative side of something, you always think about it in your mind, as if you were wearing a pair of glasses with special lenses and filtering out all the positive things. So you quickly conclude that everything is negative.
4. Self-contempt. Seeing many advantages of excellent people around them, some of their wishes can't be realized, which leads to inferiority complex and always thinks that they can't do anything.
5. jump to conclusions. You assume that others look down on you, but you don't test whether your assumption is correct. You look forward to a future full of disasters.
6. Zoom in and out. It is to enlarge your own shortcomings, narrow your own advantages, and distort your true colors.
7. Emotional inference. "I feel guilty, so I must have done something bad." Your feelings seem to be the basis of your thoughts.
8. It should be discussed. "I should do this" or "I have to do that" are all thoughts that you feel guilty about. They can't let you do anything.
9. wear a hat. If the purpose you choose and work for cannot be achieved, then what you think is: "I am a loser", not "I chose wrong". Remember, you can't do anything.
10, personalized. You think, "No matter what happens, no matter what others do, it's my fault." There is always a "responsibility problem that bothers you".
In view of the above situation, you can put it another way: your feelings are not facts; You can handle it; Don't judge yourself by your achievements. Self-evaluation is the main content of cognitive therapy. If you like yourself better, you will feel better. Then we should also learn self-confidence, grasp self-confidence, learn to appreciate and grasp ourselves, and learn how to make ourselves a happy and successful person in daily life.
A famous person once said, "Confidence is half the battle." This is equivalent to when you do something with confidence, you will inevitably achieve the effect of "getting twice the result with half the effort". Yes, this sentence is indeed full of philosophy. On the road to success, self-confidence is an indispensable tool for you. It can help you walk through the uneven road and get rid of the thorns that hinder your progress. So, how to grasp self-confidence?
In fact, around self-confidence, there is often such an attitude. That's inferiority and conceit. When self-confidence goes too far, it becomes conceited. When a person's self-confidence drops sharply because of something, it will inevitably produce a stronger sense of inferiority. In my opinion, in a new growth process, bumps and setbacks are inevitable. At this time, we can keep "winning without arrogance and losing with grace" and grasp our own psychology, so as to correctly master the tool of "self-confidence". In fact, at our age, there are many people who feel inferior or conceited, especially after the exam. In these periods, those who are complacent are often conceited, while those who are depressed and sad are often inferior. Only those who are calm and calm are truly confident. After the results are announced, truly confident people often get good grades. Why? I think people who are too conceited tend to appreciate themselves and fail to see the advantages of others, so they cannot make progress. People who are too self-abased will often only see their own shortcomings, but will not be sure of themselves, so that they will stagnate. On the contrary, confident people can not only treat their own shortcomings correctly, but also learn from others in time and do a good job in all aspects. So as to better' stay away from depression' and shape a complete self.
Everything is a double-edged sword, with both good and bad sides. If you can grasp the measure of self-confidence, then you will succeed. If you turn self-confidence into conceit or inferiority, then the consequences are not what you want! Take myself as an example. I used to feel inferior and didn't believe in my own strength. Recently, however, I have learned the steps towards self-confidence and the direction of self-confidence.
What is the best self? That's the best and most valuable part of a person. Pascal once said, "It is dangerous to overemphasize the similarity between human beings and animals without mentioning the greatness of human beings." Once your shortcomings are more obvious than your advantages, you will be regarded as a bad student around you, with no prestige, no respect everywhere, and your personality will be discriminated against. You will encounter more resistance than excellent students, because it will take more energy and time to solve problems than others, and once this happens, you will experience a lot of pain in your heart. If a student lets excellent quality play a leading role in himself from the beginning, he can avoid a lot of pain and get healthy, smooth and full development. In this case, why don't I make it clear that from now on, I should give myself confidence and affirm my advantages? For me, I have found my own advantages, what else can I ask for? My own advantage is the key factor and main force of my real success. If you want to make progress, you must first learn to see clearly and affirm your own advantages. Only by clarifying and carrying forward your own advantages, separating your own shortcomings from your own advantages, making your own shortcomings insignificant in your heart, and letting your own good qualities really dominate you, can you have a positive attitude, better express your best self and fully develop your best self more actively. "Only in this way can you be affirmed and praised like an excellent student, and you can successfully move towards the road to success. It doesn't matter if you fail, remember that there will always be advantages in yourself. You should learn to see and affirm your own advantages as soon as possible, and take the initiative to re-express your "best self." Friends, believe in yourself, and you will see a brand-new self, a confident self and a successful self. Find yourself, find yourself and believe in yourself! Let depression stay away from our flowery age, let happiness surround us, make success possible and make us a healthy person.
How to relieve depression
Depression is a serious disease, so don't ignore your symptoms. Although you can do many things to improve your mood, the help of a doctor is very important for the recovery of depression. Besides receiving treatment, you can also try some strategies that can improve your mood and cultivate your body and mind.
First, the treatment of depression
Admit that you can't overcome depression alone. The help of doctors is crucial to overcome adolescent depression. This is a serious disease, which may be life-threatening if it is not treated in time.
Think of someone you trust and tell this person how you feel. Talking to people can help you share the burden of depression. Admitting that you need help is also an important step towards progress.
You can contact your best friends, teachers or parents at school and explain what is happening to them. You can simply say, "I feel depressed recently and have a lot of negative thoughts." I can't eat, sleep and concentrate. I think I might need to see a doctor. "
See a mental health professional. The treatment of depression first needs diagnosis and definite diagnosis. The doctor will ask about your symptoms, medical history/psychiatric history and family history in order to better understand your situation.
Try to choose a doctor with work experience in adolescence. You need to know-the doctor will keep your secret.
Consider your treatment plan. After your doctor has ruled out other possibilities (such as thyroid problems) and confirmed that you have depression, you can discuss your treatment plan with your doctor. You can try several methods before you find the treatment that suits you best. Generally speaking, when people combine the following treatments, they will succeed:
Psychotherapy or counseling-There are many treatments for depression. Cognitive behavioral therapy (CBT) is very effective in challenging negative thinking patterns and encouraging positive thinking. You may need weeks or months of treatment to completely solve the adolescent depression drugs-your doctor may prescribe antidepressants to help improve your depression symptoms, but drug therapy alone is not the best solution. Drugs that may be effective in treating adolescent depression include serotonin reuptake inhibitors or SSRIs. These drugs may help to increase a brain chemical called serotonin to improve the symptoms of depression.
Step 2 cultivate a positive attitude
Do something that makes you happy. When are you happy? Listen to music? Writing? Reading? Watch TV? Start creating a depression toolbox by thinking about activities that make you feel better. Participate in these activities regularly to cheer yourself up and resist negative thinking patterns.
Make sure your toolbox is full of healthy activities.
Teenagers may tend to eat junk food, alcohol or drugs to stimulate their emotions and feel depressed at the same time. However, in the long run, such self-treatment will only aggravate your depressive symptoms. It is normal for people with depression not to be interested in what they used to like to do. However, one of the ways to make you feel better is to walk around and spend time doing something that can lift your mood. Challenge yourself, take part in one or two activities that you used to like, then write down your feelings and try to do some creative or artistic activities, such as painting, writing poems, playing music or knitting, to help you express yourself and make yourself feel happier.
Let friends join in.
By inviting friends, you can experience your favorite projects to the maximum. When you are depressed, you may want to back down. However, participating in social activities can actually improve your mood. So, invite friends to participate in interesting activities with you, become more active and avoid shrinking.
Breathe fresh air and improve your mood.
Go hiking in nature; Sitting on a bench in the sun; Take your dog for a walk in your community; Riding a bike with friends, etc.
Write a list of things worth looking forward to.
People with depression often feel desperate and have little hope for their future life. However, when you clearly list the life you want, you may be more eager to wake up and achieve your goals.
If you find it difficult to come up with an idea, ask friends or family to help you, and they can make suggestions based on what you say.
List the big and small things you want to accomplish in your life.
Write down anything that comes to mind-you can edit your list at any time as the situation changes. For example, you can write down plans such as "going to Europe" on the list. If so, please do something that can help you achieve your goal from today.
Pay attention to your thoughts.
Know what you think. Learn to distinguish between good and bad thoughts, positive and negative thoughts, and even whether what you think is true or not. When you become more and more aware of what you are thinking, you can take action to change your thinking mode in a more positive direction.
Once you start monitoring your thoughts, determine what makes you feel bad, try to challenge negative thoughts and replace them with positive ones. For example, you may say to yourself, "I failed completely." Try to question this statement with questions, and then turn every idea into something positive. Some questions to ask yourself include: "What evidence do I have to prove that this is true?" "If I am not depressed, how can I look at this situation from another angle?" "What would I say to a friend who said that?"
Start writing a diary of negative thoughts
Try to better understand your thoughts and feelings through your diary. Write down any painful feelings you encounter. Don't hide your troubled thoughts or feelings in your heart, but "unload" them on paper or use a mobile phone or computer with diary function. Keeping a diary is actually an active activity, which can bring better mental health.
Take your diary one step further and propose strategies to solve problems-to solve your negative thoughts and feelings. You can also test negative thoughts by looking for evidence to refute them. For example, if you find yourself thinking, "I will fail forever. I will never succeed ",and then try to come up with evidence to refute this idea. If you encounter difficulties in providing evidence, ask friends or family members to help you. This may be your past success, no matter how small or big. You may recall the time when you got good grades in the exam, or when you spent a very interesting evening with your friends. You can even recall a long time ago to refute your idea.
Three. release the pressure (on)
Manage your stress.
Being troubled by family, school or interpersonal relationships may aggravate your depressive symptoms. Find practical ways to reduce stress and relax yourself, because you are fighting depression.
Many teenagers have many responsibilities, such as completing academic tasks, doing housework, participating in extracurricular activities and even taking part-time jobs. If you have too many responsibilities now, try to say "no" when someone asks you to do something extra. For example, maybe you can reduce your part-time job, or just attend a remedial class after school instead of trying to relax three times a day, such as meditation, yoga or deep breathing exercises. Other ways to reduce stress include managing your time effectively, doing homework and housework, breaking down big projects or tasks into smaller, more manageable parts, and realizing that you have taken on too much work. When you are at a loss, ask for support.
Get enough sleep
Nowadays, it is very common for teenagers to stay up late playing mobile phones or computers. However, teenagers usually need more sleep than adults to support their physical development. Lack of sleep can lead to and aggravate the symptoms of depression.
Try to sleep at least 8 hours or more every night. In addition, keep a consistent sleep schedule and go to bed and get up at the same time every day.
eat well
Enjoy a balanced diet and not eat junk food. Eat a diet consisting of fruits, vegetables, lean protein, whole grains and low-fat dairy products. Drink plenty of water and stay hydrated. If you give your body proper nutrition, you can support it when your mind and body recover from depression.
Exercise regularly to prevent stress and tension from increasing.
When you feel depressed, the last thing you want to do is exercise. However, physical activity may be a powerful antidote to depression. When you exercise, your body produces a chemical called endorphin, which can promote your mood. Exercise can also improve self-esteem and reduce stress.
Do at least 30 minutes of physical exercise every day. This can be running, dancing, swimming, walking or other sports. Find what you like and stick to it.
Stay away from difficult people.
You may be surrounded by bossy, stingy or alcoholic people. Contact them as little as possible. Instead, spend time with people who are optimistic, positive and supportive.
Contact people who don't judge you.
Actively seek and contact friends and family who love and accept you unconditionally now and in the future. 4. Solve the common causes of adolescent depression.
Face the bully bravely.
Teenagers who are bullied are more likely to have psychological problems, which is why teenagers must know how to deal with bullying and stop it before it affects their emotional and mental health.
Act in groups during recess, rest and after school to stop bullying and report to adults you trust, such as teachers, coaches, school counselors or parents.
Identify and overcome peer pressure
Peer pressure will arise when classmates or friends influence your behavior or decision. When your partner tries to persuade you to do negative behavior, you may try to refuse, which will lead to teasing, spreading rumors or social isolation. These consequences are designed to force you to succumb to peer pressure.
You can learn to resist peer pressure and its related negative effects by the following methods:
Pay attention to your confidence in right and wrong. Don't follow the crowd. When you are asked to do something you think is wrong, say "no". Trust people like parents or siblings and stay away from friends who oppress you.
Know when you need help with your study.
Teenagers have many responsibilities, and learning generally comes first. In addition, the older you get, the more challenges you will face, such as complex courses, which will determine your university and future. If you feel tired or stressed, you need to know that you can ask for help.
The pressure of teenagers is real, but you can ask for help. If you feel at a loss, please tell your parents, teachers or school counselors. These people can help you study.
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