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抑郁症自助治疗-给力心理
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抑郁症自助治疗

抑郁症自助治疗
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发表时间:2015-03-25 10:36:46 218 0 0

有效的治疗需要综合各种可以缓解抑郁的方法。尽管寻求专业人员的帮助经常是有用的,但你也能有效地帮助你自己。

1,了解你的状况。你对抑郁症的了解会对你如何看待治疗有显著影响。看一看“了解抑郁症之路”,这是开始自助的最好办法。

2,减少沉浸于思绪,尽你所能减少你的思绪翩翩。(思绪反刍就是在你的头脑中思虑情绪问题而并无决定去作为)。如有可能,推迟一到两个星期作出困难的决定。
以下是几个减少思绪反刍的几个方法:

a,当你发现自己处于“非黑即白”的思考时,立刻停止。

b,当你无所事事时,阅读小说来占领头脑。(找一些精彩的小说,但不是爱情小说或自助书籍!)。

c,锻炼身体。

d,如果可能,工作!

e,让自己尽可能忙起来,使自己无法过多思考。

3,找到一些方法来评估和监测你的抑郁状况。抑郁迫使我们采用非黑即白思维模式的方式是我们理解抑郁症的独特而关键的部分。抑郁症迫使我们产生对于境遇的几近无助感会让人几乎看不到摆脱的可能。找到一些方法来测量你的抑郁可以帮助我们看清那些灰色的阴影,这会最终击败抑郁赖以生长的非黑即白的思维模式。通常这可以用记日记的方式来做,用1到10来表示你的一天的状况,1表示最糟糕,10表示最良好。然后,过两个星期左右,你可以回顾一下,看看这段时间里情况往往程度不同。

4,通过安抚类似焦虑和愤怒的情绪,降低你的情绪应激反应水平,这有助于更微妙地运行你的大脑,减少将你所做的事情灾难化的现象。除了获得足够的休息之外,能够有效地放松非常重要。放松治疗能够有效地克服一些抑郁症的并发症状。如果能够适当和深度地放松,一些恐慌,焦虑和愤怒的影响会降低或克服。身体训练诸如柔和自然的太极拳练习,和一些放松训练诸如视觉导引或自我催眠等,均是有用的放松办法。

5,如果能够的话,多运动。如果你增加运动量的话,对抑郁症的自疗帮助极大。除了一般的身体运动的好处外,运动至少能暂时缓解你的抑郁症状。

6,做你喜欢的事。做一些你以前喜欢做的事,即便你并不特别想做。甚至在家里完成一些小事情,如果你不喜欢见到别人。

7,形成一个有规律的睡眠模式。如果早上感到疲劳的话,别再躺在床上。如果早上睡眠过多,就会导致大量做梦的现象,因为你睡眠越长,你的快速眨眼(即做梦)时间就越长。每天早上设定一个起床时间。睡8到9个小时,然后一定爬起来。

8,这点很重要!就是检查你是否满足你基本的情感需求。

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本文作者

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长程个案

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续单率

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