英语作文范文-How to deal with depression 如何处理抑郁症英语作文

英语作文范文-Howtodealwithdepression如何处理抑郁症英语作文英语作文范文Howtodealwithdepression如何处理抑郁症英语作文Feelingdownorblueisanaturalpartoflife.Peopleletusdown,thingsgowrong,welosepeopleweloveorthedreamswe’vevalued.Whenfeelingdownstretchesoverweeksormonthsorisoccurringfrequentlyandinterferingwithyourabilitytointeractwithpeopleandenjoyyourlife,itislikelythatyou’reexperiencingsomeformofdepression.Providedthatyou’reabletoaccessinformation,medicalprofessionals,andsupportnetworksaroundyou,evenseveredepressionisahighlytreatablecondition. Butnomatterwhat,takemattersintoyourownhandsandtakeactionifyouaredepressed.Part1 DiagnosingandTreatingDepressionLookforthesignsofdepression. Ifyouhaven’talreadysoughthelpforyourdepression,it’svitalthatyoudosoanddon’ttrytogothroughthisalone.Therearemanycommonsymptomsassociatedwithdepression.Ifyouidentifywithoneormoreofthoselistedbelow,seekadvicefromyourdoctor.Signsofdepressioninclude:鸿蒙文档的店进入店铺可爱的秋天(LovelyAutumn)6346阅读如何与青春期敏感孩子沟通3536阅读国旗冉冉升起读后感1603阅读2019年国家公务员考试考前4个月复习805阅读好员工观后感647阅读悲伤爱情语录813阅读校企合作389阅读火龙果的功效与作用及营养价值418阅读总结经验的谚语678阅读不幸福的婚姻句子870阅读Aninabilitytofunctionnormallyineverydaylife.Inabilitytoenjoyactivitiesyouonceloved,suchasreading,playingvideogames,drawing,etc.Lethargy,fatigue,andthefeelingthatdoingthingstakesalotofyourenergy.Persistentsadness,includingfitsofcryingeitheruncontrollablyorbeingsetoffeasily,feelingsofanxietyoremptiness.Feelingblue,sad,anddownconsistentlyoveraperiodofatleasttwoweeks.Feelingsofworthlessness,self-blameandalackofselfesteem.Sleepingalargemoreorlessthanusual,orexperiencing insomnia.Unusualweightgainorloss,overeating,orappetiteloss.Findingthinkingor concentrating difficult,“foggy”thinking,inabilitytomakecleardecisionsorforgetfulness.Pessimism,orfeelingasensethatlifeishopeless,pointlessandfutile.Thismayevenleadtoafeelingofnumbness.Bodypains, cramps,digestiveproblems,headaches,andotherachesthatdon’tgoawaywithmedicationortreatment.Thesemayappear“fornoreason”.Beingirritable orrestlessagreatdealofthetime.Suicidalthoughts,thoughtsaboutdying,orattemptsatsuicide.Haveyourdoctorexplorepossiblemedicalcausesbehindyourdepression. Somedepressionresultsfrom,orisasideeffectof,medicalconditionsortreatmentforothermedicalconditions.Insomecases,medicalconditionscanmimicdepression.It’simportantforyourdoctortoidentifyanyphysicalcausesfordepressionthatrequirespecifictreatmentsortoeliminateotherreasonsforyourcondition.Commonmedicalconditionsthatmighttriggerdepressioninclude:Vitaminormineraldeficiencies,especiallyforpeopleonrestrictivediets.Bvitaminsareassociatedwithdepression, Eitherway,ifyouknowyourvitaminandmineralinputisn’toptimal,fixingitisanimportantfirststep.Thyroidproblems, hormonal imbalances(includingpre-menstrual),ordisease.Medications.Thesideeffectsofsomemedicationsincludedepression.Readthewarninglabelsandtalkwithyourdoctoraboutanyconcernsyoumighthave.Co-existingillnesses.Depressionoftenaccompaniesanxietydisorders(forexample, post-traumaticdistressdisorder,OCD,socialphobia,etc.),alcoholandsubstanceabuse,heartdisease,stroke,cancer,HIV/AIDS, diabetes,andParkinson’sdisease. Thesediseasesmayprecede,cause,orbeaconsequenceofdepression.Medicalconditionsthatarespecifictowomen,includingpostpartumdepression(the“babyblues”),premenstrualsyndrome(PMS)orpremenstrualdysphoricdisorder(PMDD).Researchdepressiontogetafullunderstanding. Learnwhatyoucanaboutdepression.Supplementingyourknowledgeaboutyourconditionwillenableyoutoovercomeit.Knowledgeisanimportantwaytoreassureyourselfthatdepressionisreal,thatitisaconcerntobetreatedwithseriousness,andthattherearemanywaystodefeatit.Awiderunderstandingofdepressionwillhelptoallaysomeofyour fears andworries.Itwillalsogiveyoumanytoolstotryforyourself.Visityourlocallibraryandborrowbooksaboutdepression,anxiety,andhappiness.Lookinthepsychology,self-help,therapy,andmedicalsections.Foryouth,askaboutbooksspecificallywrittenforteenagersandchildren.Youcanalsolookatonlineauctionsorbooksitesforaffordablebooksaboutdepression.Visittrustedonlineresourcesthathavearticlesandotherresourcesthehelpyouunderstandmoreaboutdepression.Governmentandnationalinstitutessetupformentalhealthtreatmentarereliablesourcesofinformation.Forexample,inAustralia,checkouttheBeyondBlueNationalDepressionInitiative;.Therearemanyothergoodresourcesavailableonline.Justbesuretoverifytheirtrustworthiness.Helpingrecoveryfromdepressionthroughreadingisreferredtoas“bibliotherapy.”Ifyou’remotivatedenoughtotakethispathofrecovery,itcanbeverybeneficial.Thismethodseemstobewell-suitedtopeoplewhoalwaysturntoresearchasawayofansweringanythingthey’reexperiencinginlife.Useyourdeeperknowledgetoeducateothersaroundyouastowhatyou’regoingthrough.Itcanhelptofendoffawkwardorunsympatheticcommentsifyoucansharethebiggerpictureandfactsaboutdepression.Trytalktherapy. Oneofthemosthelpfulsolutionsforyourdepressionismeetingwithamentalhealththerapistforpsychotherapy.Therearearangeofpsychotherapytreatmentoptions,andeachtherapistwillhavehis/herownuniquestyle.Youwillhavethebestchanceofbeingsuccessfulintherapyifyoufeelcomfortablewithyourtherapist.Consultwithanumberofprovidersbeforeyouselectonetoworkwith.Threeofthemosteffectiveevidence-basedtherapeuticapproachesfordepressioninclude:Cognitivebehavioraltherapyinvolvesthetherapistandthepatientworkingtogethertopointout,challenge,andchangenegativethoughtpatterns.Ithasbeenproventobejustasormoreeffectiveasanacutetreatment(treatmentforsevere,butnotchronic,depression)thanantidepressantmedications,andevenoffersthosewhoreceiveitprotectionagainstrelapse.Dialecticalbehaviortherapy,aformofCBT,targetsunhealthyordisruptivebehaviorsandteachestheskillsnecessarytobecomemoreadaptivetostressfulsituationsinthefuture.Thisformoftherapyisusefulfortreatment-resistantdepression..Interpersonalpsychotherapyisatime-limitedempirically-researchedtreatmentformooddisordersthatfocusesonhowthesymptomsofdepressionaffectanindividual’sinterpersonalrelationships.Interpersonaltherapyismosteffectivewithmildtomoderateformsofdepression.Considertakingprescriptionmedication. Many doctors willprescribemedication.Askquestionsaboutthemedicationyou’retaking,includingdurationandsideeffects.Besuretoreportbacktoyourdoctoronanythingyounoticedoesn’tfeelrightorifyou’reexperiencingsideeffects.Youmayneedtohaveachangeofdosageorswitchtoadifferent medication.Ifyoudon’twanttotakeanti-depressants,makethiscleartoyourdoctor.Doyourresearchbeforehandtodiscussalternativeoptionsbecauseyouwillneedtoconvinceyourdoctorthatyouhavetheabilitytoactivelyworkonyourdepressivethinkingpatternswithouttheaidofmedication.Ifyoudon’twishtotakeprescriptionmedication,youmaywanttolookintoalternativestoantidepressants.StJohn’swortisapopularnon-prescriptionherbalremedyformilddepressionthatcontainstheactiveingredient Hypericumperforatum.StJohn’swortshouldnotbetakenwithotherantidepressantmedication,becauseitmayleadtoserotoninsyndrome.Tryalternativetherapiesorremedies. Investigatethepotentialofalternativetherapiessuchasarttherapyand acupuncture.Inconjunctionwithotherhealingchoicesyou’vemade,thesecansometimeshelprestoreyouremotionalbalance.It’simportanttofindarespectedpractitionerinanyalternativetherapy,anddon’tbesurprisedifyoumeetresistancefromsomemedicalpractitionerstoanyrelianceonalternativetherapies.Musicisaformofself-helptherapythatisknowntochangemood. Choosemusicthatimprovesyourmood.Ifyoumustlistentosadmusic,switchtomoreupbeatmusicafterafewsongs.Arttherapy isanothercommonalternativepracticefordepression. Draw,paint,orcreatedesignsthatunleashyourfeelingsonacanvasorpaper.Therearequalifiedarttherapistswhocanassistyouifneeded.Pettherapycanhelp.Petspreventasenseofisolation,theydon’tjudge,andstudieshaveproventhattheyinduceafeelingofwell-beinginpeoplewhoaredepressed. Evenifyoudon’townapet,trytogetaccesstosomeoneelse’sonaregularbasisandspendtimewiththem.Part2 MakingLifestyleChangesSleepwell. Sleepisessentialtoahealthy,balancedbody.Lackofsleepcanaggravatenegativethinkingandeasilybecomesaviciouscyclewherebyyournegativethoughtskeepyouawakeanddisableyourabilitytogetenoughsleep.Wakingunrefreshedand feelingtired isacommoncomplaintduringdepression,andeventoomuchsleepcanleavedepressedpersonsfeelingtired.Breakingthiscyclerequiresenforcingastrictsleeproutineofthesamebedtimeandwakingtimeeveryday,avoidingcaffeineandalcohol,notexercisingthreehourspriortobed,removinganythingdistractingfromyourbedroom,andkeepingyourroomatasuitabletemperature.Read howtofallasleep formorehelp.Itwon’tbeeasybreakingadisturbedsleepcycleandmanythingscancauseyoutorelapsebackintoinsomniaorwakefulnights,soit’simportanttobevigilantaboutkeepingtoaroutine,aswellasforgivingyourselfwhenyoucan’tsleep.Exercise. ArecentstudyshowedexercisetobeaseffectiveasZoloft(aselectiveserotoninreuptakeinhibitororSSRI)intreatingdepression. Exercisereleasesanaturalanti-depressantchemicalinyourbrainandgetsyouintodoingsomethingactive.Startsmallwithasimplewalktothelocalstoreoraroundtheblock,ortoyourgardengatemightbethewaytobegin.Graduallyworkuptoaroutinethatfitswithyourneedsandenjoyment.Lookforfriendsorgroupexercisesessionssincehavingapartnerwillkeepyoumoremotivated.Youcanalsolookforactivitiesthatwillallowyoutoreleasesomeofthepent-upemotionsthatmaybebuiltup,suchaskickboxing.Playingsportsisagreatwaytogetregularexercise,stayoccupied,focusonself-improvementandmeetnewpeople.Somestudieshavefoundthatpeoplewhoparticipateinsportshavesomewhatfewersymptomsofdepression. Chooseasportthatisexhaustingtoquietthechatterinyourmindandleaveyoufeelingwrungout—justdon’toverdoit.Joinateamorclassinyourareaandcommittoshowinguptoasmanyofthesemeetingsaspossible,evenifyoumaynotfeellikegoingsomedays.Eathealthy. Reduceyourintakeofsugar,highfructosecornsyrup,fastfoods,andprocessedfoods.Eatmorefruits,vegetablesandwholefoods.Drinkplentyofwateranddosomeresearchonfoodsthataresaidtoimproveyourstateofmindandwell-being.Improvingyourdietcanbeapositiveprojecttokeepyouconstructivelyoccupiedandfocusedwhenyou’reworkingthroughyourdepression.Plus,manyhealthyfoodsareeffectiveatimprovingmood.Restoreanyneglected grooming. Itcanbeeasytoletyourselfgowhendepressedandtopaynoattentiontoappearanceandclothing.Reintroducingdailyattentiontogroomingcanhelpimproveyourmoodandgiveyouasenseofwell-being.Getanewhaircutornewclothesaspartofcheeringyourselfup.Andconcentrateonthepartsthatyoudoloveaboutyourselfinsteadoffrettingoverwhatyoudon’tlike.Maintainagoodsupportnetwork. Supportfrompeoplewholoveandcareaboutyouisanimportantpartofthehealingprocess. Tellpeopleyoutrustthatyou’redepressedandwouldappreciatetheirunderstandingand sympathy.Itisfarharderforpeopletohelpyouifyou’resecretiveanddothingsthatseeminexplicablystrange.Knowingwillhelppeopletomakeallowancesandsupportyouasbesttheycan.Bewillingtobehonestaboutyourirritabilityandreclusivebehaviorwiththoseyou trust.Theyneedtoknowit’snotpersonal,butthatyouneedspaceortimeouteverynowandthen.Bearoundpositivepeople. Talkwithfriends,familyandcolleagueswhomakeyoufeelgoodandwhoaregoodtobearound.Spendtimewithpeoplewhoseetheworldinapositivewayandaskthemtosharetheirvisions,ideas,andapproachestolifewithyou.Mostpositivepeoplewillbemorethanhappytorevealthethingsthathelpthemkeepupbeatandhappyabouttheirlives.Learnfromthem.Rememberthatmiserylovescompany.Itcanbeincrediblyhardtokeepawayfromnegativepeopleasdownandoutasyou’refeeling,butdoyourbesttoavoidthem.Youwon’tbedoingeitherofyouafavorbyconfirmingeachother’sfearsthattherestoftheworldisterrible.Part3 ChangingYourBehaviorKeepoccupied. Beingbusy isawaytopreventnegativethoughtsfromgoingaroundyourheadrepeatedly.Fordepressedpersons,thefirststepisoftenthehardest,somakingyourselfdothingscanbeahugedifferenceinyourdayandgettingyoustarted.Engageina hobby youenjoyorthinkyou’llenjoy.Immerseyourselfinit.Itdoesn’thavetobeexpensiveordifficult.Aslongasit’sinterestingitwillservethepurpose.Careforpets.Theroutineinvolvedinpetsneedingtobefed,groomed,andplayedwithcanbeverysatisfyingforadepressedperson.Thisisespeciallysobecausepetsdon’tprovideasenseofjudgment,butonlyreturnloveandacceptance.Introducestructureintoyoureverydaylife.Makeascheduleofwhattodoeveryday,nomatterhowmundane,andgraduallyexpandthisasyoustarttofeelbetter.Itdoesn’tmatterwhetheryouworkornot.Aschedulecanputsomedirectionbackintoadaythatmightotherwisefeelemptyoraimless.Dofunthingsandtreatyourself. Feelingdownfeedsonitselfanditsoonbecomesacatch-22whenyouconvinceyourselfthatyoudon’tdeservetoenjoyanything.Theantidoteistodothingsthatyouusedtoenjoyorthatarefunforpeoplearoundyou—“onefunthingadaytokeepthebluesatbay.”Aswitheverythingelse,dothisgradually.Onefunthingaday,suchaswatchingabelovedcomedyorreadingafunnybookcangiveyouasenseoffunforawhile.Schedulepositiveeventsintoyourlife.Goouttodinner,themovies,orforawalkwithfriends.Takeitslowly.Ifyouusedtoenjoy gardening,plantasingleplant.Ifyouusedtoenjoyalongwalk,takeashortone.Graduallybuilduptomoreenjoyableexperiences.Startajournal ofyourjourneythroughyourdepression. Documentyourfeelingssomewherepersonalandcompletelyprivate.Thiswillbetheplacewhereyouletoutyourdarkestthoughts—noholdsbarred—becauseyoudon’tneedtoworrythatanyonewilljudgeyouforthem.Adiarycanbecomeyourcollaboratorinthestruggleagainstyourdepressionbecauseiteventuallyprovidesyouwithgreatevidenceofwhatimprovesyourmoodaswellaswhatbringsitdown. Trytowriteinitdailyifpossible.4Helpothers. Thiscanbeagoodwayofmovingthroughyourdepressiononceit’sbetterundercontrol,andisoftenanidealtechniquetousewhenyourhealingseemstohavetemporarilyplateaued.Helpingotherpeoplegoingthroughhardshipsremovesyourconcentrationfromyourselfandontoothers,whichcanbegoodifyou’repronetotoomuchintrospection.Don’toverdo volunteering.Ifyoubecomeinvolvedincharityorvolunteerworkandyoufeelexhaustedorusedup,that’sasignyou’reoverdoingitormaynotevenbereadytohelpothersjustyet.Itdoesn’tmeanyouwon’tbeabletodothis,butitdoesmeantakecareofyourselffirst.Part4 ChangingYourNegativeThinkingPatterns1Thinkofitasajourneytowellness. Depressioncanfeelendlesswhenthelethargytakesoverandeverythingseemstoohard.Forthisveryreason,it’simportanttoviewgettingwellasajourneyofgradualsteps,ratherthansomethingwithaninstantcure.Therewillbetimesthatyourdeterminationischallengedbyself-questioningand despair,butthisispreciselywhenyoumustdoyourbesttoavoidbeing“depressedaboutbeingdepressed!”Herearegoodwaystostart:Nameyourbeast.WinstonChurchillcalledhisdepressionhis“blackdog.”Byturningitintoapet,hemadeadifficultsituationintoacontrollableone.Innamingit,youmakeitaconditionandnotadefinitionofwhoyouare.Youcansaysomethinglike“Myblackdogismakingmefeelirritabletoday,”insteadofsaying“I’malwaysanirritableno-hoper.”Findarolemodel.Thinkyou’realoneinbeingdepressed?Gotothelibraryandpulloutfivebiographies.It’shighlylikelythatatleastoneofthosehigh-achieverssufferedfromdepression.Doalittleresearchonlinetofindfamouspeoplewhohaveovercomedepression.Readaboutthemany celebrities whoarerevealingtheirbattleswithdepression.Readtheirstories.Takeheartinthefactthatthereareotherswhohaveovercomedepression,andnowyouhavethebenefitoftheirexperiencestodrawfromtoo!Begentle withyourself.Lifeisn’taraceoracompetition.Therealityisthatyoumatter,youhavegreatvalueasaperson,andmakingthingsharderforyourselfisakintobeatingyourselfup.Avoidobsessingaboutyourdepressionorcreatingashrinetoittohidebehindwhenthingsallseemtohard.Thefeedbackloopofhopelessnessanddespaircreatedbybeingangrywithyourselfforbeingdepressedwilldeepenyourdespair.Gobacktonamingyourbeastandsettingitapartfromwhoyouare.Acceptthatthejourneytowellnessisamatterofbabysteps.Listthethingsthatarebotheringyou outside ofyourdepression. Itcouldbeunpaidbills,alackofvacations,oratoughjob.Inanothercolumn,writedownsomepracticalthingsthatyouthinkyoucandotodealwiththethingsthatarebotheringyou.Forexample,findwaystopaythesebills,planavacation,andfigureouthowtogetanewjob.2Understandtheimportanceofovercomingnegativethinking. Thisisavitalaspectofworkingthroughdepression.DepressedpersonstendtohavewhatAaronBeckreferstoasan“Informationprocessingbias.”Thisreferstothetendencytoself-selectthedistortedandnegativeviewpointsofeverything,entrenchingthedepressionevenfurther.3Changeyourthinking. Aspartofprogressing,recognizinganddefeatingnegativethinkingpatternsisaveryimportantaspecttoconcentrateon.Cognitivebehavioraltherapy,psychotherapy,orotherformsofpsychologicaltherapyarehelpfulwhenyou’reunlearningnegativethinkingandestablishingpatternsofthinkingthatsupportyourself-esteemandincreaseyour selfconfidence.Whileitisbesttoreadupinthisareaandspeakwithsomeonequalifiedtohelpguideyouthroughthewaystochangeyourthinking,therearesomeimportantthingstokeepinmind.Acknowledgethefeelingwillpass.Thiscanbeaverydifficultstep,butit’svitalbecauseithelpsyoutostartbanishingthoughtsof hopelessness.Listallofyourgoodpoints.Whenyou’redepressed,it’seasytounderstatethepositivethingsaboutyourself.Turnthisaroundbylistingeverythingthatisgoodaboutyou.Includeachievementsfromthepastandhopesforthefuture,howeverfeworrandomtheymayseem.Ifyoucan’twritethislist,haveatrustedfriendorfamilymemberstartoneforyou.Thisisalisttokeepbuildinguponasyouworkthroughyourdepression.Self-acceptanceisavitalpartofrecoveringfromdepressionbecauseyouacknowledgethattherearegoodthingsaboutyourself,butalsothatyouhavechallengestoovercome.Thiswillhelpyoustopjudgingyourselfmoreharshlythananyoneelse.Makedecisions,howeversmall,andactonthem.Again,whilethisisverydifficulttododuringdepression,itisavitalelementinfacingthesenseofhelplessnessthattendstooverwhelmdepressedpersons. Smalldecisionslikegettingoutofbed,callingfriends,orcleaningupthekitchenalladdup.Onceyouactonthem,theybecomeachievements.Learnhowtoreplacefaultyor negativethinking byfocusingonit.Askquestionssuchas:AmIassumingtheworst?AmIcondemningmyselfbecausesomethingbadhashappened?AmIfocusedonmyweaknessesratherthanmystrengths?  Itishelpfultoarrangethenegativethoughtinonecolumnandarationalizationinanothercolumn,sothatyoucanconfrontandundothenegativethinking.Inonecolumnyoumaywritethethought:“I’mafailure,”andintheotheryouchallengethatthoughtwith:“Imadeamistake.I’vemademistakesinthepastandthingshaveturnedoutokay.I’vealsohadmanytriumphs.”Learn assertiveness techniquesonceyou’vechallengedtheharderaspectsofyournegativethinkingprocesses.Assertivetechniqueswillallowyoutofindapathwaytostandingupforyourselfwithoutgivingintofeelingsofanger,fear,orpowerlessness.Knowinghowtoassertyourselfisanimportantpartofnotfallingbackintodepressivepatternsinthefuture.Lookforthegood. Sitbackandtrytofindthegoodinyourlife.Whateveritis,itissomethingworthfinding.Returntothislistregularlyandcontinuetoupdateit.Inyourinitialrecovery,itmighthaveoneortwothingssuchas“myhouse”or“myspouse.”Overtime,itshouldgrowasyoustarttoexperiencethemorejoyfulsideoflifeagain.Replaceunhappythoughtswithmemoriesofhappiertimes.Youarealwaysincontrolofwhatyou’rethinkingabout.Makethechoicetopreferthepositive,happiermemoriesovertheunhappythoughts.Changethewayyoutalk. Alterthelanguageyouusetohelpyourselflookatthingsmorepositively.Bysaying“atleast...,”thisturnsanegativeintoapositive.Otherexamplesincluderatherthanregrettingsomethingandfeelingafailure,askyourself,“WhathaveIlearnedfromthis?”Acceptthatdepressionmayreturn. Onceyou’reaffectedbydepression,yourvulnerabilitytoitcanmeanithasahigherchanceofreturninginyourlifeifyoudon’tmanageitscauses. Recognizethewarningsignsandtakeconstructiveactionstodealwithitearlieronbeforeitstarts.Aimtominimizeitsimpactandduration.Ifyoubelieveyourdepressionisreturning,speakwithyourdoctor,psychiatrist,ortherapistrightawaytobegintreatment.