14 ways to get rid of depression. With the improvement of quality of life, people pay more and more attention to their own health, especially mental health. With the accelerated pace of modern life, depression has long been a hot word. The following are 14 ways to get rid of depression.
14 Ways to get rid of depression 1 1. Diet &; sleep
1, have something sweet
Sweets can improve mood and increase happiness. A small amount of sugar intake can increase the content of tryptophan in the brain, but don't eat too much. Too much sugar will lead to an increase in blood sugar concentration and more intense mood swings.
Step 2 supplement fish oil
The contents of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and folic acid in patients with depression will decrease, and it will be helpful to supplement fish oil.
3, the law of work and rest
Irregular work and rest has a great influence on hormone secretion in the body, and people will feel that life is out of control. Getting up on time can help us gain a sense of control.
Second, lifestyle.
4, moderate exercise
Exercise can improve your mood. Exercise helps the body secrete dopamine. Aerobic exercise and anaerobic exercise will lead to different changes in blood sugar and cortisol concentration. Therefore, exercise should be moderate, without worrying about aerobic or anaerobic. Even if you run downstairs for two laps, you will feel more relaxed.
Step 5 bask in the sun
Studies have found that light can affect the transport efficiency of serotonin transporters. On this basis, there is a kind of depression therapy called "phototherapy", which arranges depressed patients under artificially controlled light sources, so when the weather is good, go out to bask in the sun, but remember to apply sunscreen.
Step 6 tidy up the room
Tidying up the room can:
Improve the environment. A messy room will make people uneasy, and a clean and bright room will give people practical strength.
Distract your attention. Like exercise, cleaning the house is also a way to divert attention.
Step 7 keep a pet
There is a kind of depression therapy called "animal-assisted therapy", and the most common one is to calm the patient's mind with a pony. For ordinary people, keeping dogs and cats is a good choice. However, patients with severe depression are not suitable for keeping pets.
8. Travel
The reward cycle has a great influence on our psychological state. Travel will bring us into a new environment, which will help to activate and enhance the reward cycle.
Third, how to help yourself?
9. Three-column table
Simply put, you can recall "what I experienced at that time, what emotions I had at that time, and what thoughts I flashed at that time".
Record emotional feelings and sort out the whole process of psychological activities.
10, emotional diary
Emotional distress, difficult to express and resolve. At this time, it is a good choice to keep a diary. You can write down happy, quiet, cheerful, dissatisfied, angry and sad things.
One is to know yourself better, and the other is that emotional recording itself is a gentle way to vent.
1 1, mindfulness meditation
Mindfulness meditation is "popular all over the world", which is not only used in psychological consultation, because it sounds Zen and a little mysterious.
Mindfulness meditation can change the structure of cerebral cortex, improve attention, creativity and memory, and relieve anxiety and depression.
12, chatting with friends or family.
Human nature is a gregarious animal, and interpersonal communication is very important to us. Good social communication is very effective in relieving depression, and talking is a kind of treatment in itself.
13, take the initiative to ask for help
Psychotropic drugs are divided into five categories: antipsychotics, antidepressants, mood stabilizers, sedatives and hypnotics and cholinesterase inhibitors.
"Antidepressants" can improve emotional state by regulating transmitter levels, but there will be side effects, including weight gain, drowsiness and nausea. If the depression is mild, the symptoms will disappear within a few weeks.
14, psychological counseling
Counseling is a psychological intervention, because most people just need to talk and solve problems, which can't meet the standard of clinical diagnosis of depression. At this time, psychological counseling is a very useful choice.
14 ways to get rid of depression 2 ways to help you get rid of depression.
run quickly
Everyone must have heard of the benefits of sports. It is not only good for health, but also useful for improving mood.
Because exercise promotes the secretion of dopamine in the brain.
Dopamine is a neurotransmitter, which is closely related to people's lust and feelings. It can convey information of excitement and happiness. Therefore, the statement that "exercise makes people happy" is correct and has scientific basis.
I prefer running. I like to run slowly near my home at sunset and listen to music with headphones, about two to three kilometers, about half an hour. Running is a fascinating sport. As long as you can survive the first few days, you will feel the pleasure of exceeding your limits.
So do some exercise when you are depressed. You don't need any preparation for running. If you want to run, start right away. Believe me, when you sweat after exercise, your mood will definitely get better.
Of course, it would be more perfect if you had a pair of shoes suitable for running.
sleep
When you are depressed, the most effective and direct way is to sleep and force yourself to sleep. After waking up, I not only recovered my energy, but also temporarily lost my memory and felt better.
As the saying goes, "Nothing can't be solved by sleeping. If so, sleep again. "
But the question is, how to sleep when depressed?
The first way is crying. If what happened really makes you feel bad, then don't suppress your feelings and cry if you want. Crying is actually a very exhausting way, which can easily make you feel tired, so you can cry in bed, adjust to the most comfortable posture for sleeping at ordinary times, put some paper towels beside the bed, and then you may cry to sleep.
The second way is to read books. Sure, you can read some boring books. Maybe you will fall asleep because of boredom, but a greater probability will make you more and more irritable. Therefore, some mindless and funny bedtime books are a good choice.
The third way is to supplement sleep gadgets. You can choose a comfortable memory pillow to help you sleep, or you can choose a set of cotton loose and soft pajamas, as you like. Choosing the right tools to assist sleep can improve the quality and time of sleep. I prefer to wear a steam blindfold. The warm temperature on my eyes is very comfortable and can make me fall asleep quickly.
writing
This may be my unique habit. When I am depressed, I like writing. No matter what it is, I can write it if I want. Some will be put in my impression notes, some will be written as simplified books, and some will be polished and revised before submission.
Writing is a very expressive thing, as Ba Jin said, "I write not because I am talented, but because I have feelings."
When you are depressed, most emotions are very negative. It may be the most obscure and dark part of your heart, and it is difficult to tell your mouth and others.
But those emotions are very stirring, lingering in your mind and tormenting you all the time. Therefore, writing it down is equivalent to having an outlet to vent. Those unspeakable words and those sad and painful emotions can be fully vented.
And writing has a great advantage that it is logical. When a person wants to record an event or an emotion, it must be that the brain is thinking, and when the brain is working, the part that gives emotion is less, and you may gradually calm down.
So when you are depressed, it is also a good way to record it like a diary.
Know your emotions
This method may not be possible in depression, but it can be accumulated through conscious contact at ordinary times.
Simply put, it is to deeply understand the nature of emotions, deeply analyze the causes, sources and processes of depression, and then reflect and summarize to avoid the next depression.
There are many ways to understand emotions, such as reading, watching videos, teaching by professional teachers and consulting professionals. My suggestion is that if you are exposed to more psychological knowledge, you may suddenly realize what the reason is and understand its essence, so that you can prescribe the right medicine and greatly alleviate the problems caused by emotions.
After learning methodology, it is more conducive to mastering and absorbing methodology to summarize the knowledge learned by output. The way of output varies from person to person. Personally, I like writing best.
14 ways to get rid of depression 3 symptoms of insomnia and depression
Symptoms 1. Some unpleasant past events or worries about the future recur in my mind;
Symptom 2: wake up early in the middle of the night, suddenly wake up in the dark, and can't sleep after waking up;
Symptom 3: I don't feel awake after getting up in the morning, and I can't recover my energy; Dizziness, fatigue, weakness or drowsiness during the day;
Symptom 4: It is also difficult to fall asleep, easy to wake up in the middle, and dreamy;
Symptom 5: Emotional disorder: the patient is in a bad mood, depressed, or anxious, irritable or uneasy; Lose interest in daily activities, lose happiness, pull a long face and worry all day;
Symptom 6: Impaired cognitive function, decreased work and study ability, decreased memory and inattention.
Symptom 7: mental retardation: the patient's mental movement is obviously inhibited, association is difficult, speech is reduced, voice is low, and action is slow;
Symptom 8: slow thinking, low self-evaluation: the ability to express thinking is reduced, and patients often feel that their thinking is slow, their brains are not working well, and their abilities in all aspects are reduced. They often feel guilty and have low self-evaluation;
Symptom 9: Accompanying symptoms: Emotional reaction is not only manifested in mental state, but also always accompanied by some changes in the body, such as dry mouth, constipation, indigestion, weakened gastrointestinal function, or pain in uncertain parts of the whole body. Sometimes, the symptoms of depression are covered up because of prominent physical symptoms, resulting in a temporary misdiagnosis.
Symptoms 10. Other symptoms: patients often have obvious loss of appetite and libido, obvious emaciation and weight loss; Insomnia is serious, most of them have difficulty falling asleep, nightmares are easy to wake up, wake up early, and can't sleep after waking up. Depression often shows a more important rule in the morning than at night.
What are the daily methods to resist insomnia and depression?
1, improve psychological quality
Improve anti-interference ability, cultivate a variety of interests, and actively divert attention: adjust and improve your personality and character, and control your fluctuating emotions. Don't be afraid of insomnia, face it with a positive attitude and adjust it in time.
2, reasonable arrangement of work and life
One of the reasons for insomnia is that the nerves are in a state of high tension all day, and the pressure is great, which leads to sleepless nights. Therefore, it is very important to arrange your work and life reasonably and learn to combine work and rest.
Step 3 learn to relax
Take a hot bath after work, chat with family and friends, travel on weekends, vent their depressed emotions in various ways, and release the pressure accumulated at work. Let yourself sleep easily.