1. Don? Catastrophic
1. Don't make a mountain out of a molehill
Stop thinking about the worst-case scenario and everything that could go wrong. Instead, take a step back and look at life realistically. After all, nothing is the end of the world.
Don't fall into fearless panic, for example, things will develop in the worst direction and everything may go wrong. Take a step back and look at life realistically. After all, a mistake does not mean the end of the world.
Step 2 stop meditating
2. Don't think too much
Many bad emotions will get worse because you keep thinking about them and feel sorry for yourself. Don't care too much about your feelings. What about you? Getting lost in thinking will never change things? Take action to make things better.
The more you think about it, the worse your mood and the worse you feel. Don't care too much about your negative emotions. No matter what you think, it won't help. Let's take action and make things more complete.
Step 3 get a perspective
Ask others for help
If you think your depression is caused by a specific event, please make sure you? You're not exaggerating the facts. Chatting with friends who care about you may help you see your way through the fog.
If something is very difficult and makes you more depressed, don't exaggerate the difficulty. Talk to a friend, maybe he can give you some advice.
Step 4 focus on the positive.
4. Look on the positive side of things
Realize that your emotions may amplify the bad things in your life, and you may find yourself focusing on the negative things. Instead, what are you looking for? Is it good in a certain situation, even if it? This is just a lesson or an opportunity to become stronger.
When you realize that your mood swings are too big because of unpleasant things in your life, it may be because you only see the negative side of things. Why not look for the positive factors and take it as a lesson and an opportunity to become stronger?
5. Don? Don't over-analyze.
5. Don't over-analyze
It is seldom helpful to browse what went wrong and pick it out. Don't endlessly examine the problem, get bogged down in details, and start thinking about possible solutions.
Obsessed with mistakes, detailed analysis is not helpful to relieve depression. Instead of endlessly thinking about problems and sticking to details, it is better to think about effective solutions.
Step 6 be kind to yourself
Be kind to yourself
When people feel bad, they sometimes talk to themselves unkindly and beat themselves up. What you need now is friends, not enemies. Make sure your words and deeds are gentle and encouraging.
People scold or abuse themselves because of depression. At this time, you should be friendly to yourself, not hard on yourself. Make sure your words and deeds are gentle, polite and inspiring.
7. Don? Don't dwell on the past.
7. Don't dwell on the past.
It? There's no point in worrying about the past, because you can? Do not change it. What is the best thing in the past? It's over. Allow yourself to move on.
What happened yesterday is a foregone conclusion. It's no use thinking too much. Even if yesterday was beautiful, it has passed. Look ahead.
8. Don? Don't worry about the future
8. Don't worry about the future
The only power you can change things is in the present, so? Worrying about the future is a waste of time, especially when you don't know how things will develop. Instead, take positive measures now, so that you can deal with anything in life.
You can only change the present, so worrying about the future is a waste of time, especially when you don't know where things will go. But take active action from now on, so as to stand the test of life.
9. Avoid black-and-white thinking
9. avoid? Black or white? Right and wrong view
If something goes wrong, or you make a mistake, it won't. This does not mean that your whole life is doomed to failure, nor does it mean that you. You are not good. Relax and consider a more balanced version.
If something goes wrong or you make a mistake, it doesn't mean that your life is ruined and you are nothing. Don't embarrass yourself, learn to look at the problem more comprehensively.
10. Pretend.
10. ah q.
Science shows that even if you? If you are unhappy, smiling will release chemicals in your brain that make you feel good. If the psychological trick of forcing a smile seems a little too much, try to lift your mood with a half smile.
Science has proved that even when you are unhappy, smiling can promote the brain to release exciting factors. If you think you are laughing too much, you can try to improve your mood by smiling.
1 1. Stop being a victim.
1 1 Don't think of yourself as a victim.
When will you? You are depressed, aren't you? It's easy for people to fall into the trap of believing that bad things happen because of you. Don? T let don'rself believe you? You're the victim. You have the ability to choose how to deal with problems. And that. This is the most powerful thing.
When you are depressed, you will think that all unhappiness is caused by you. Don't think of yourself as a victim. You have the ability to choose your own attitude to deal with difficulties, and attitude determines everything.
12. Act now
12. Do some exercise
It? In fact, when you have a bad mood, you can't keep it. Do you jog in the same place, or jump on the trampoline, because your physiology won? I won't allow it. Try to move your body and see if it will make you happy.
Jogging and trampoline can keep you away from depression because your body is excited when you exercise. You can try exercise to improve your mood.
13. Don? Test isolation
13. Don't shut yourself off.
You may be particularly sensitive to other people's words and deeds, if you? You are depressed, but remember that closing yourself up will only make you feel worse. Meeting a friend for a cup of coffee or breathing fresh air will only help your mood.
When you are in a bad mood, you will be particularly sensitive to other people's words and deeds, but at this time, it will be even more uncomfortable to close yourself up. Going out for a cup of coffee with friends or breathing some fresh air can help you adjust your mood.
14. lend a helping hand to others
14. Help others
Helping others is a good way to keep you from paying attention to yourself and your feelings. It feels good to help others, too, so? This is a good psychological skill to improve mood.
Helping others can divert attention, stabilize emotions and make yourself happy, which is a good way to improve your mood.
15. Grateful
15. Learn to be grateful
It? If you can make a long list of all the things you love in your life, it's hard to feel depressed. It's not so much a psychological trick as what you realized. You're lucky, even though it's a difficult time? We're going through.
Making a list of the things you love in life will make you feel happy. It's not so much psychotherapy as teaching yourself how lucky you are. The difficulties are only temporary.