部分翻译 Help Yourself out of Depression -- 帮助你自己走出抑郁的一些具体步骤

aaronguan

看来很多湖南板块的朋友看了这篇文章都觉得有帮助，也贴在这里，希望对更多人有帮助：）

看了后觉得不错，翻译了一段比较有用的部分，也就是关于如何走出抑郁的一些能做的事情，希望对大家有帮助：）

Help Yourself out of DepressionExperts give advice about steps people can take to help ease their depression. (continued)
Reactivate Relationships, InterestsIf you've withdrawn from the socialarena, you should take small steps toward getting back into it. Don'texpect to show up at a party and command the room, but do try to getout and see some people. Meet with someone briefly for coffee, or maybedrop in on a friend to return something you borrowed.
重新开启人际关系，清楚地知道您目前已经是从社会交往中脱离了出来的状态，所以您应该一步步的回到那个状态之中。不要期待能够在一个聚会中出现，然后掌控全局。但是要努力走出去，碰一些人。与一些人会面，喝杯咖啡什么的。或者忽然去拜访一个朋友，并且带上你买的东西。（译者觉得，这点很好，抑郁、焦虑患者往往不善于表达，这个时候带一些礼物有助于打破见面问候的僵局，并且改善你们的关系，当然破点小钱喽^^）
It can help to talk about your problems with someone close to you. "Iurge daily contact, at least over the telephone, with a confidant,"Aikens says. This person should not act like a therapist. He or sheneeds only to listen. It shouldn't be someone who might make you feelworse by getting irritated with you or giving you harsh advice.
与一些关系比较好的朋友聊天会很有帮助。“我要求您每天与人接触，至少是通过电话，带着自信的”，Aikens说。这个人应该不像是心理治疗师。他或是她只需要聆听。这个人也不应该是会让你觉得更坏的，或是给你刻薄的意见。
A support group may help, too. Joining one, says Lea Ann Browning, aspokeswoman for the National Mental Health Association, based inAlexandria, Va., need not be a long-term commitment. "A lot of peoplecan benefit from a support group for six or eight weeks," she tellsWebMD.
一个支持组织也会有所帮助。加入一个，但不用当作是长期的。位于Alexandria的国家精神健康组织的发言人Lea Ann Browning说道。
Also think about things you used to enjoy or find satisfaction indoing, but no longer do. Starting with small steps, begin to get backinto doing them.
想一些你最近没有做过的可是过去非常乐于的事情去做，并且在做的时候应该有满足感。从一点点的小步开始，在座的过程中找回过去的感觉。
"Don't expect to enjoy it to begin with," Bilsker says. Like taking your medicine, do it because it's good for you.
“不要再开始的时候期待着会非常的开心”，Bilsker说道，就像是服药，做它因为它对你有益处。
If, for instance, a painter hasn't worked on a painting in a long time,she might start by taking out her materials and setting them up. Thenshe could commit to making a sketch, and so forth.
比方说，一个画家很久没画画了，她可能开始准备一些颜料画画。然后她可以花个轮廓，进而渐进下去。
"You can think of it as 'loosening up' the depression," Aikens says."You're maintaining and extending your psychological range of motion."
“你可以把它想象成是把抑郁’散化’，Aikens说。你在呵护并且拓展你情绪的心理广度。”（译注，这句话有点抽象。自我感觉是说通过做一些事情，把情绪转移，并且拓宽你的情绪，这样就做到了’loosen up’。也就是说，你不是仅仅关注在你的问题上）

Walk Away From DepressionMotivation to exercise may be scarce whenyou're feeling well, let alone when you are depressed, but try to do itanyhow.
在你正常的时候你可能没有做过这种远离抑郁的举动，但是现在你是抑郁的，不管怎么说你要去做它了。

"The typical things that we all know are important to taking care ofourselves become that much more important when you're dealing withdepression," Browning says.
“照顾好我们自己的一些主要的事情在你对付抑郁的时候变得特别的重要”，Browning说。

Exercise is a proven tonic for depression. For decades studies havebeen showing that aerobic exercise improves mood in people who aredepressed.
体育活动是一个被证明有效有助于提振的方式。几十年来，研究指出有氧运动有助于改善抑郁情绪。

Researchers recently found that the amount of aerobic exerciserecommended by the CDC for general good health -- equivalent to 30minutes of moderate-intensity exercise at least five days a week -- canbring about big improvements in depression.
近期，研究人员发现被CDC所推荐的有氧运动有助健康—也就是30分钟中等强度的活动，并且至少一周5次—可以带来抑郁的极大改善。

The study, published in the January 2005 issue of American Journal ofPreventive Medicine, involved people with mild-to-moderate depressionwho did various amounts of exercise for 12 weeks. All groups in thestudy, including those in the control group, who only did stretches,had some improvement, but those who exercised as much as the CDCrecommends fared best. In that group, 46% of the people reduced theirsymptoms by one-half, as rated on a scale of depression severity, and42% no longer qualified as depressed when the study ended.

在2005年American Journal of PreventiveMedicine（貌似美国一个学院派杂志啦，具体您可别问我^^）一月刊的研究报告中指出，一些有中轻度抑郁的受访人群他们在12周里面做了各种体育活动。所有的研究人群都有一些改善，这包括那些只联系拉伸运动的受控人群。但那些与CDC所推荐的方式活动的人群有着最佳的改善。在那组中，用抑郁衡量表评估下来，46%的人的症状减少过半，在研究结束的时候有42%的人可以被排除出抑郁人群。

It's important to start slowly with exercise. Decide what you can do,and as Aikens suggests, do a little bit less than that. If you thinkyou could manage a 20-minute brisk walk, try 15 minutes first, anddon't be discouraged if you don't feel better afterward.

体育活动开始的时候不要太激烈这点是非常重要的。就像Aikens所建议的，判断什么是你所能做的，然后做起来要比那容易些。如果你觉得你只能做20分钟的快走，那开始的时候尝试15分钟，并且期待你做完后感觉会很好。

"A person shouldn't have high expectations," Aikens says. "Theyshouldn't expect to necessarily feel cheerful or completely undepressedafter going for a walk."
Aikens说道，“人们不应该有太高的期望。他们不该期待说运动完的时候抑郁会完全消除或是感觉非常兴奋。”

渴望宁静

很好的帖子，翻译的也好，顶一下，多谢楼主

Charlie Z. Song

谢谢！！！再把行距调理调理就更好了！！