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标题: 应对抑郁：自助和克服抑郁的技巧 （翻译） [打印本页]
作者: charmp 时间: 15-8-24 21:18
标题: 应对抑郁：自助和克服抑郁的技巧 （翻译）
本帖最后由 charmp 于 15-8-24 21:18 编辑
之前一位战友贴出来过，感觉很好，一直想把它翻译出来，让更多朋友看到。
今天恰好又是一个懒懒的蓝色的阴天，忽然想起这篇文章，把它翻译了过来，也算了却了这个心愿。
行文粗鄙仓促之处，朋友们见谅。
Dealing with Depression: Self-Help and Coping Tips to Overcome Depression
应对抑郁：自助和克服抑郁的技巧
Depression drains your energy, hope, and drive,making it difficult to do what you need to feel better. But while overcomingdepression isn’t quick or easy, it’s far from impossible. You can’t beat itthrough sheer willpower, but you do have some control—even if your depressionis severe and stubbornly persistent. The key is to start small and build fromthere. Feeling better takes time, but you can get there if you make positivechoices for yourself each day.
抑郁症会耗尽你的精力、希望、和动力，使得你很难去做一些让自己感觉更好的事情。虽然但克服抑郁并不容易快捷，但这远非不可能。你不能纯粹通过意志力去打败它，但你仍能拥有一些控制——即使你的抑郁看似如此的严重和顽固。问题的关键是：从小事做起，并日累月积。建立良好的感觉确实需要时间，但你能通过日常的积极选择，逐渐到达这种状态。
本文要点
A. The road to depression recovery康复之路
Recoveringfrom depression requires action, but taking action when you’re depressed ishard. In fact, just thinking about the things you should do to feel better,like going for a walk or spending time with friends, can be exhausting.
从抑郁中恢复，需要行动——但当你沮丧时，行动却又是很难的。事实上，只是想像那些能让你感觉更好的事情，都是让人感到筋疲力尽的：诸如散步、或者和朋友在一起消磨时间。
It’s the Catch-22 ofdepression recovery: The things that help the most are the things that are themost difficult to do. There’s a difference, however, between something that'sdifficult and something that's impossible.
这是抑郁症恢复的两难选择：最有帮助的事情，往往是最难做的事情。但“难”和“不可能”是有差别的。
Start small and stay focused从小事开始，并保持专注
The key to depression recovery is to start with a few small goals andslowly build from there. Draw upon whatever resources you have. You maynot have much energy, but you probably have enough to take a short walk aroundthe block or pick up the phone to call a loved one.
从抑郁中恢复的关键是，从微笑的目标开始，由此慢慢的重建恢复。从你当前的实际情况出发。你也许没有太多的能量去做一件复杂的事，但你也许还可以出门在附近走上一小段，或者拿起电话和一位你所爱的人沟通。
Take things one day at a time and reward yourself for each accomplishment.The steps may seem small, but they’ll quickly add up. And for all the energyyou put into your depression recovery, you’ll get back much more in return.
逐日规划你的工作，并且为每个微小的成功由衷的欢庆。虽然每一步都很小，但它们会不断积累。你为从抑郁中恢复，所付出的每一点能量，都最终会让你获得更多的回报。
B. Depression self-help tip 1: Cultivate supportiverelationships
B. 抑郁自助提示1：培养人际关系的支持
Gettingthe support you need plays a big role in lifting the fog of depression andkeeping it away. On your own, it can be difficult to maintain perspective andsustain the effort required to beat depression, but the very nature ofdepression makes it difficult to reach out for help. While isolation andloneliness can trigger or worsen depression, maintaining emotionally closerelationships can be instrumental in overcoming it.
获取你需要的关怀和支持，对于我们驱散抑郁的浓雾非常重要。只靠自己，我们很难保持头脑清醒，并维系抗拒抑郁的力量。但抑郁的天性又会让我们很难发声求助。由于孤立和寂寞能引发或恶化抑郁，维持情感上的亲密关系会有助于我们克服抑郁。
The thought of reaching out to even close family members and friends can seemoverwhelming. You may feel ashamed, too exhausted to talk, or guilty forneglecting the relationship. Remind yourself that this is the depressiontalking. Reaching out is not a sign of weakness and it won’t mean you’re aburden to others. Your loved ones care about you and want to help. Andremember, it’s never too late to
buildnew friendships and improve your supportnetwork.
走出去求助的想法，即便是对最亲近的家人和朋友，看起来都那么困难。你也许觉得羞耻或太疲倦去开口，或者为忽略这段关系而感到负罪。但记得提醒你自己，这只是抑郁在说话。求助不意味着软弱，也不表明你是他人的负担。你所爱的人其实也关心你，并且乐于帮助。请记住，去建立一个能给予帮助的网络，永远不太晚。
- Turn to friends and family members who make you feel loved and cared for. Spend time talking and listening face-to-face with trusted people and share what you’re going through. The people you talk to don’t have to be able to fix you; they just need to be good listeners. Ask for the help and support you need. You may have retreated from your most treasured relationships, but emotional connection can get you through this tough time.
- 向能给予你关心和爱护的家人、朋友求助。花时间去面对面的沟通和倾听，想那些信任的朋友分享你目前所经历的。这些人不一定能治愈你，但他们会是一个很好的倾听者。请求帮助和支持。你也许从你最珍视的关系中退却，但情感的连接能帮你渡过这段痛苦的时间。
- Try to keep up with social activities even if you don’t feel like it. Often when you’re depressed, it feels more comfortable to retreat into your shell, but being around other people will make you feel less depressed.
- 试着参加社会活动，即便你并不喜欢。
- Join a support group for depression. Being with others dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.
- 试着参加一个抑郁的互助小组。和其它同样在和抑郁抗争的人在一起，能很大程度上减少你孤立的感受。你们可以相互鼓舞，相互给予建议，并且分享彼此的感受。
10 tips for reaching out and building relationships
10个走出去 建立人际关系的技巧· Talk to one person about your feelings （和一个人谈论你的感受） · Help someone else by volunteering （做自愿者去帮助他人） · Have lunch or coffee with a friend （与一个朋友一起吃顿饭或喝杯咖啡） · Ask a loved one to check in with you regularly （让一个亲近的人有规律的查看你） · Accompany someone to the movies, a concert, or a small get-together （陪一个人去看电影，听音乐会，或小型聚会） · Call or email an old friend （给一个老朋友email或电话）
· Go for a walk with a workout buddy （出去走一段，和一个朋友）
· Schedule a weekly dinner date （计划一个每周的晚餐约会）
· Meet new people by taking a class or joining a club （认识新朋友：上课或参加俱乐部） · Confide in a clergy member, teacher, or sports coach （向传教士、老师、运动教练倾述） |
C. Depression self-help tip 2: Get moving
C. 抑郁自助提示2：动起来
When you’re depressed,just getting out of bed can seem like a daunting task, let alone exercising.But
exerciseis a powerful tool for dealing with depression. In fact, major studies show that regular exercise can be aseffective as antidepressant medication at increasing energy levels anddecreasing feelings of fatigue.
当抑郁的时候，连起床都是一个非常困难的任务，更别说是运动了。但运动确实是一个治疗抑郁的有效工具。事实上，大量研究表明，有规律的运动，甚至和规律服药一样有助于我们提升能量水平，降低疲劳感。
Evidencesuggests that physical activity triggers new cell growth in the brain,increases mood-enhancing neurotransmitters and endorphins, reduces stress, andrelieves muscle tension—all things that can have a positive effect ondepression.
证据表明，物理运动能触发脑部细胞生长，提高情绪调节神经末梢，减压，恢复肌肉紧张——所有这些，都能对抑郁产生正面影响。
Whilethe most benefits come from exercising 30 minutes or more per day, you canstart small. Short, 10-minute bursts of activity can have a positive effect onyour mood. You don’t need to train at the gym, sweat buckets, or run mile aftermile, either. Even very small activities that get your arms and legs moving canadd up over the course of a day. Try incorporating walking, running, swimming,dancing or another rhythmic exercise—that requires moving both your arms andlegs—into your daily routine. The key is to pick an activity you enjoy, soyou’re more likely to stick with it. Even very small activities can add up overthe course of a day. Here are a few easy ways to get moving:
虽然大多数益处都是来源于每天运动30分钟或者更长时间，但你可以从小处着手。短到10分钟的集中运动能对你情绪产生正面的影响。你不必在运动场中运动，汗流浃背，来回一英里一英里的奔跑。哪怕是非常小的运动，诸如让手臂和大腿移动，都能在一日的过程中积累。试着在每日的生活中，引入散步、跑步、游泳、舞蹈，或者其它那些需要你移动手臂和大腿的有节奏的运动。关键在于，从事一项让你开心的运动，从而更容易坚持。这里有一些让你动起来的简单建议：
- Put on some music and dance around （打开音乐，跳起来）
- Take your dog for a walk （遛狗）
- Use the stairs rather than an elevator （甩开电梯，爬楼梯）
- Park your car in the farthest spot in the lot （把车停在最远的地方）
- Pair up with an exercise partner （找一个运动的伙伴）
Exerciseas an antidepressant
抗抑郁的运动The following exercisetips offer a powerful prescription for boosting mood: 下面的运动提示是提高情绪的强力处方：
- Exercise now… and again. A 10-minute walk can improve your mood for two hours. The key to sustaining mood benefits is to exercise regularly.
- 现在就运动…..再来一次: 10分钟运动能提示情绪2小时。保持情绪的关键是规律的运动。
- Choose activities that are moderately intense. Aerobic exercise undoubtedly has mental health benefits, but you don't need to sweat strenuously to see results.
- 选择中等强度的运动
- Find exercises that are continuous and rhythmic (rather than intermittent).Walking, swimming, dancing, yoga, and cycling or stationery biking are good choices.
- 选择持续且有节奏的运动（而非断断续续的）
- Add a mind-body element. Activities such as yoga and tai chi rest your mind and increase your energy. You can also add a meditative element to walking or swimming by repeating a mantra (a word or phrase) as you move.
- 增加身心元素：诸如瑜伽太极此类的活动，能让心灵得到休息，并提升能量。你也能在步行或游泳中增加沉思的元素，比如在运动中不断重复某句话。
- Start slowly, and don't overdo it. More isn't better. Athletes who over train find their moods drop rather than lift.
- 循序渐进，切勿过量。
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D. Depression self-help tip 3: Challenge negative thinking
D. 抑郁自助提示3：挑战负面思维
Depressionputs a negative spin on everything, including the way you see yourself, thesituations you encounter, and your expectations for the future.
抑郁给任何事情都钉上负面标签，包括你看待自己的方式，你目前所处的环境，你对于未来的期待。
Butyou can’t break out of this pessimistic mind frame by “just thinking positive.”Happy thoughts or wishful thinking won’t cut it. Rather, the trick is toreplace negative thoughts with more balanced thoughts.
但你不可能只是“积极的思考”就能摆脱悲观的思维。单纯开心的想法或希望的思维难以止息痛苦。实际上，以平衡的想法代替负面思维或许更加有效。
Ways to challenge negative thinking:挑战负面思维的途径：
- Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.
- 跳出自我的思维。自问， 如果你在像开导别人那样开导自己，你会说什么。
- Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking
- 允许自己不那么完美。许多抑郁症患者，都是完美主义者。树立很高的要求，并且为不能如愿而自我鞭挞。
- Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.
- 和正能量的人交往。注意哪些总是能看到积极面的人们是如何应对生活中的挑战（即便是很小的挑战），比如找不到停车位。然后思考，在相同环境下，你会如何。即便是假装和模仿，也可以在困难中采纳他们的乐观和坚持。
- Keep a "negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. It's possible, though, he’s just having a bad day.
- 保持一个“负面思想记录”。无论何时，当你经历一个负面的思维，在笔记本上记录这个想法以及引发它的原因。当感觉好一些的时候，回顾这个记录，并思考一下——这个负面的结果是否真的会必然发生。请自问，是否还有其他的方式来考量你目前的处境。比如你男朋友对你不耐烦，你很自然会想到这段关系遇到了麻烦。这是可能的，但，也许他只是经历了糟糕的一天。
Types of negative thinking that add to depression 一些加重抑郁的负面思维 |
All-or-nothing thinking – Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”) 二分思维：非黑即白。”若非完美，即为失败。” |
Overgeneralization – Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”) 过度泛化：从一件负面的小事，推出其永远如此。(我永远不可能把事做好) |
The mental filter – Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right. 心灵滤镜：忽略事情的积极面，只是关心消极面（从而证明自己的负面想法） |
Diminishing the positive – Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”) 消除积极面：即便有正面的事情发生，也会找到其无效的理由——她说我们的约会很开心，但那不过是客套的安慰。 |
Jumping to conclusions – Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic”) or a fortune teller (“I’ll be stuck in this dead end job forever.”) 急切下负面结论：即便没有实际的证据情况下，做出负面的结论，仿如读心者和预言师（我会永远陷入这个毫无出路的工作）。 |
Emotional reasoning – Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”) 感性思维： 把你的感受，当成现实。（我感觉失败透顶，我真是个一无是处的玩意）。 |
‘Shoulds’ and ‘should-nots’ – Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules. “应该”和“不应该”:给自己定太多的规矩，并且因为不能严格遵守，而惩罚自己。 |
Labeling – Labeling yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”) 打标签：给你自己打上基于错误和缺点的标签（我是个Loser） |
E. Depression self-help tip 4: Do things that make you feelgood
E. 抑郁自助提示4：做一些让你感觉美好的事情
Inorder to overcome depression, you have to do things that relax and energizeyou. This includes following a healthy lifestyle, learning how to better managestress, setting limits on what you’re able to do, adopting healthy habits, andscheduling fun activities into your day.
为了战胜抑郁，你需要做一些能让自己放松并充满能量的事情。这些包括健康的生活方式，压力管理，设定自己努力的极限，增加健康的习惯，在日常生活中安排例行的娱乐。
- Aim for eight hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
- 以8小时睡眠为目标：抑郁时常伴随睡眠问题。无论你睡得太多还是太少，你的情绪都会受到影响。可以通过学习一些健康的睡眠习惯来获得更好的睡眠。
- Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden. Aim for at least 15 minutes of sunlight a day to boost your mood. If you live somewhere with little winter sunshine, try using a light therapy box.
- 每天晒一点太阳: 缺少日照会让抑郁更糟。
- Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.
- 实践一些放松的技巧：日常的放松练习能缓解抑郁症状，减少压力，提示快乐和幸福感。试着瑜伽、深呼吸、循序渐进的肌肉放松、或者冥想。
- Care for a pet. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and give you a sense of being needed—both powerful antidotes to depression.
- 照顾宠物： 虽然没有什么可以代替人的连接，宠物能给你的生活带来快乐和陪伴，并让你感觉少一些孤独。照顾宠物能让你从自己的世界里走出，并且感到被需要——这两点都是抑郁的有效解药。
Do things you enjoy (or used to)
做一些你喜欢的事情（曾经）
Whileyou can’t force yourself to have fun or experience pleasure, you can choose todo things that you used to enjoy. Pick up a former hobby or a sport you used tolike. Express yourself creatively through music, art, or writing. Go out withfriends. Take a day trip to a museum, the mountains, or the ballpark.
虽然你不能强迫自己开心，但你能选择做一些你曾经很愉悦的事情。比如重新捡起以前的一个兴趣爱好，或者曾经喜欢的运动。用音乐、艺术、写作等方式来表达自己。和朋友外出。到博物馆、山野、或球场一日游。
Pushyourself to do things, even when you don’t feel like it. You might be surprisedat how much better you feel once you’re out in the world. Even if yourdepression doesn’t lift immediately, you’ll gradually feel more upbeat andenergetic as you make time for fun activities.
推动自己去做一些事情，即便你现在不愿意去做。你会感到惊讶：一旦你走出去拥抱世界，这种感觉多模美好。即便你的抑郁不会瞬间提升，当你有时间去娱乐时，你会逐渐感到更加经历充沛。
Developa wellness toolbox
发展一个“幸福百宝箱”
Come up with a list of things that you can do for a quick moodboost. Include any strategies, activities, or skills that have helped in thepast. The more “tools” for coping with depression, the better. Try andimplement a few of these ideas each day, even if you’re feeling good.
列出一些能让你瞬间提升情绪的事情。包括在过去曾经有效的任何策略，行动，技巧。你拥有的应对抑郁的“法宝”越多越好。试着每天都去实现这样一些主意，即便你感觉良好的时候。
- Spend some time in nature （花一些时间拥抱自然）
- List what you like about yourself （列出你对非常自我认同和欣赏之处）
- Read a good book （读一本好书）
- Watch a funny movie or TV show （看一部喜剧片）
- Take a long, hot bath （洗个热水澡）
- Take care of a few small tasks （做一些简单的效任务）
- Play with a pet （和宠物玩耍）
- Talk to friends or family face-to-face （和朋友面对面交流）
- Listen to music （欣赏音乐）
- Do something spontaneous （做一些内心自发流露的事情）
F. Depression self-help tip 5: Eat a healthy, mood-boosting diet
F. 抑郁自助提示5：健康，提升情绪的饮食
What you eat has a direct impact on the way you feel. Aim for abalanced diet of low-fat protein, complex carbohydrates, fruits and vegetables.Reduce your intake of foods that can adversely affect your brain and mood, suchas caffeine, alcohol, trans fats, saturated fats, and foods with high levels ofchemical preservatives or hormones (such as certain meats).
你所摄入的食物会直接影响你的感受。尽量均衡饮食，包含低脂蛋白、复合碳水化合物、水果和蔬菜。减少会影响你大脑和情绪的食物，如咖啡因、酒精、反式脂肪、饱和脂肪、富含防腐剂和荷尔蒙的食物（如某些肉类）。
- Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
- 别饿餐. 两餐时间间隔过长，会让你疲倦而且易怒。尽量每3~4小时吃点东西。
- Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries, but these “feel-good” foods quickly lead to a crash in mood and energy.
- 最少的糖分和精粮：你也许会渴望甜点、烘烤食物，或者是意大利面、法式薯条等安慰食物，但这些“安慰性”食物很快会导致情绪和能量的崩塌。
- Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, oatmeal, and whole grain breads can boost serotonin levels without a crash.
- 集中于复合碳水化合物（粗粮）：烤土豆、全麦意大利面、全谷物面包等，能提高血清水平，而不会导致上述的崩塌。
- Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.
- 提高维生素B：缺少维生素B，如叶酸、B12 会导致抑郁。而这些，可以通过摄入复合维生素B或橘科水果、绿叶蔬菜、豆类、鸡肉和鸡蛋来补充。
- Try super-foods rich in nutrients that can boost mood, such as bananas (magnesium to decrease anxiety, vitamin B6 to promote alertness, tryptophan to boost feel-good serotonin levels), brown rice (serotonin, thiamine to support sociability), and spinach (magnesium, folate to reduce agitation and improve sleep).
- 尝试一些“超级食物”:丰富的营养能提升情绪，诸如香蕉、红米、菠菜。
- Consider taking a chromium supplement. Some depression studies show that chromium picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed.
Omega-3fatty acids play an essential role in stabilizing mood.
Omega-3脂肪酸对稳定情绪非常重要
- Foods rich in certain omega-3 fats called EPA and DHA can give your mood a big boost. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed. When cooking fish, grill or bake rather than fry.
- 富含Omega-3脂肪（EPA， DHA）的的食物能提升你的情绪。此类脂肪最好的食物是三文鱼、沙丁鱼等，以及一些深水鱼油。金枪鱼和湖鲑鱼罐头也是不错的选择，如果他们被正确的饲养和处理的话。当烹饪这些鱼的时候：烘烤好过油炸。
- You may hear a lot about getting your omega-3s from foods rich in ALA fatty acids, such as vegetable oils and nuts (especially walnuts), flax, soybeans, and tofu. Be aware that our bodies generally convert very little ALA into EPA and DHA, so you may not see as big of a benefit.
- 你也许听说Omega-3可以通过ALA脂肪酸来获取，如植物油、坚果、大豆等。但人体只能把少量ALA转换为EPA和DHA。
- Some people avoid seafood because they worry about mercury or other possible toxins, but most experts agree that the benefits of eating one or two servings a week of cold-water fatty fish outweigh the risks.
- 有些人们会因为重金属和其它有毒物质而避免海洋食物，但大多数专家同意，每周摄入一两次深海鱼类脂肪，利大于弊。
G. When to get professional help
G. 何时去获取专业帮助
If you find your depression getting worse and worse, seekprofessional help. Needing additional help doesn’t mean you’re weak. Sometimesthe negative thinking in depression can make you feel like you’re a lost cause, but
depressioncan be treated and you can feel better!
如果你发现自己的抑郁情况越来越严重，那么就需要寻找专业的帮助了。但需要专业帮助，并不意味着你很弱。有些时候，抑郁中的负面思维会让你感到自己就是个失败者。但是，抑郁可以被治愈，而你也会感到更好。
Don’tforget about these self-help tips, though. Even if you’re receivingprofessional help, these tips can be part of your treatment plan, speeding yourrecovery and preventing depression from returning.
别忘记这些自助的提示。即便你再接受专业帮助，这些提示也可以是你治疗计划中的某些部分，能够加速你的恢复，并阻止抑郁的反复。
H. Depression self-help checklist
H. 抑郁自助检查表
Usethis checklist to track your progress using these self-help tips to deal withdepression. Feeling better can take time, but try comparing how you feel ondays when you make lots of ticks on the checklist to those when you make few ornone.
用这张检查表去跟踪你使用上述建议来改善抑郁的进度。改善感受或许需要时间，但你可以试着去对比哪些你实践了很多建议以及什么也没有做的日子。
I. More help for dealing with depression
I. 更多关于应对抑郁的帮助
Depression Help Center: Learn what you need to know to identify, understand, andsuccessfully solve the challenges of depression.
Dealing with depression helpTypes of depression （抑郁的种类）Suicide（自杀）
J. Resources and references
J. 资源以及参考文献
Depression self-help tips and toolsBack from the Bluez – Self-help modules for coping withand recovering from depression. Features advice on increasing activity levels,thinking more positively, and maintaining treatment progress. (The Governmentof Western Australia Department of Health)
A Case of Catch 22 – Learn how to get around the Catch-22of depression, in which the things a person needs to do to get well are thevery things the illness makes it difficult to do. (Psychology Today)
FacingUs –Find free online tools designed to help you track your moods, monitordepression symptoms, and create a personalized wellness plan. (Depression andBipolar Support Alliance)
Healthy lifestyle habits and depressionExercise and Depression – Learn aboutresearch that shows that regular exercise can improve the symptoms of mild tomoderate depression. (Harvard Health Publications)
Healthy eating and depression (PDF) – Learn how to change your dietto improve your mood and relieve symptoms of depression. (Mental HealthFoundation)
作者: 阳光达人 时间: 15-8-25 17:21
好帖！受益菲浅！
作者: 清晨的阳光 时间: 16-3-31 23:04
好贴！感谢分享
作者: 湘峰 时间: 16-4-10 14:20
Nobody can help you if you put all your hopes on the others. It's you who can help youself.
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