缓解抑郁无需药物
Easing depression without drugs缓解抑郁无需药物
Mindfulness helps prevent depression, study finds
研究表明，意识有助于预防抑郁症。
Mindfulness, or paying attention to the present moment, can help prevent a relapse back into depression, according to new research. Moreover, the study concluded that being in the moment — and not judging it – helped patients stave off depressive symptoms as effectively as traditional antidepressant medication during an 18-month period.
最新研究表明，意识或者说关注当下有利于预防抑郁症的复发。此外，该研究结果表明沉浸在某一时刻而不去评判它有助于患者避免出现抑郁的症状。这个和连续18个月服用抗抑郁药物一样有效果。
A common problem with antidepressant medication is that patients often stop taking the drugs far too soon. Some start feeling better and discontinue their meds; others are unwilling to take pills for years or experience side effects, said lead author Zindel Segal, a psychologist at the Center for Addiction and Mental Health in Toronto.
服用抗抑郁药物存在一个普遍的问题就是患者总是过早地停用药物。首席作者Zindel Segal——多伦多的毒品与心理健康中心的心理学家说：一些患者在刚开始感觉好点时就停用药物，另外一些患者多年来一直不愿意服用药物或者承受着副作用带来的痛苦。
“To be protected from relapse, people need to continue on some form of self-care one to three years after depression has ended,” he said.
他说：“为了防止复发，在抑郁症治愈的三年内人们应该继续进行某种形式的自理。”
The study published in the current issue of the Archives of General Psychiatry compared the effectiveness of antidepressant drugs with mindfulness-based cognitive therapy (MBCT) by studying people who were initially treated with medication and then either stopped taking the drug in order to receive MBCT, continued taking medication for 18 months or received a sugar pill placebo. There was no placebo for MBCT patients.They took antidepressants to treat the acute depression and then were discontinued from their medicine as they started to attend the MBCT classes.
近期的杂志《普通精神病学档案》出版了该研究。通过对最初接受药物疗法然后停药接受基于意识认知疗法（MBCT）或继续服用抗抑郁药18个月或服用糖片安慰剂的患者的研究，对比了抗抑郁药物和MBCT的效果。参与MBCT的患者没有服用安慰剂。他们服用抗抑郁药物来治疗严重抑郁症然后在开始进入MBCT级别是停药。
The researchers found that the patients treated with medication and mindfulness fared significantly better than those given a placebo. Over an 18-month period, patients receiving the placebo relapsed at a rate of 70 percent. The patients who were receiving mindfulness therapy or antidepressants relapsed at a rate in the 30 percent range.
研究人员发现使用药物治疗或者意识治疗的患者表现比服用安慰剂的患者要好的多。在18个月治疗期间，服用安慰剂的患者复发率为70%。而接受意识疗法或者服用抗抑郁药的患者复发率为30%。
Mindfulness therapy, which incorporated meditation, may be beneficial because it helps people connect with their emotions, said Segal, a professor of psychiatry at the University of Toronto.“Mindfulness is a way of paying attention to our experience; it’s developing the ability to observe and not to judge,” he said.
多伦多大学的精神学教授Segal说：将意识疗法和冥想结合起来是十分有利的。因为它能够帮助人们与他们的情绪连接起来。意识是一种专注于自身体验的方式。它能够提高观察力而避免去评判。
Though the mechanism isn’t known, some research has shown that those who meditate have more activity or flexibility in the areas of the brain involved in regulating emotion. “So people who have a negative feeling – they’re fearful, angry or sad --can try to understand it by allowing it to express itself, rather than just saying this is a problem that I have to get rid of and move on.
尽管原理还未知，但是一些研究已经表明那些冥想者控制情绪的大脑区域更加活跃和灵活。所以那些带有负面情绪比如恐惧、生气或者悲伤的人可以尝试通过让情绪自我表达而了解它而不是不停地告诉自己这个问题我必须摆脱然后继续前行。
“If you are feeling something, you want to acknowledge it’s there,” Segal added. “It’s an effective starting point for learning how to work with it.”
Segal又说：“如果你感觉到了什么，你想要承认它的存在。这是一个学习如何处理它的有效起点。”
The finding is especially important for pregnant women who are taking antidepressants, said Segal. “It’s something else they can do to establish a regimen of wellness to prevent a relapse,” he said.
Segal说对于服用抗抑郁药物的孕妇来说这个发现尤其重要。这是她们建立健康疗法防止复发的另一个途径。
Mindfulness is one of six meditation paths, and the second most popular, behind Transcendental Meditation, said corporate meditation coach Mark Thornton, who was not involved in the research.
没有参与此次研究的冥想社团教练Mark Thornton说意识是六种冥想方式之一，受欢迎程度仅次于超绝冥想。
"Mindfulness is a key to understanding, regulating and mastering your emotions," Thornton said.
He recommends using meditation as a complimentary approach, rather than as a substitute for treatment.
Thornton说：“意识是理解、调整和控制情绪的关键。”他建议将冥想作为治疗的一种辅助手段而不是替代手段。
"The key (in the study) was that the mindfulness was combined with individual therapy," he said. "Always work with your physician/psychologist-- particuarly if you are on antidepressents," he added.
“此次研究的关键是意识是与个体疗法相结合的，是配合心理医师或者心理学家的。特别是如果你在服用抗抑郁药，效果会更佳。” 我觉得心理和药物结合是最好的，复发率会低一些。 学习，谢谢。 支持楼主 有同感 良好的情绪最见效
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