心理健康資訊：改善抑鬱的15個方法

戰勝抑鬱不容易，但這裏的15個方法，能幫助你快速改善抑鬱心情，建立起樂觀心態，走出抑鬱。

　　1. Don’t catastrophize

　　1. 不要小題大作

Stop thinking about the worst-case scenario, and all the things that could possibly go wrong. Instead, step back and take a realistic look at life. Nothing is ever the end of the world, after all.

不要陷入無畏的恐慌，比如事情將會最糟糕的方向發展，所有事情都可能會出錯。要退一步，實事求是地看待生活。畢竟一次出錯並不等於世界末日。

　　2. Stop ruminating

　　2. 不要想太多

A lot of bad moods are worsened by the fact that you keep thinking about them, and feeling sorry for yourself. Stop being so concerned with how you feel. You’ll never change things by getting stuck in thinking about them – take action instead, to make things better.

想得越多，心情越糟，自己越難受。不要過分關注自己的負面情緒。想再多也是於事無補，倒不如行動起來，讓事情更順心。

　　3. Get perspective

　　3. 向他人尋求幫助

If you think your depression has been fueled by a specific event, make sure you’re not blowing things out of proportion. A chat with a caring friend may help you to see your way through the fog.

如果某件事非常棘手，讓你更加鬱悶難解，千萬不要誇大困難。找個朋友聊一下，說不定對方能給你指點迷津。

　　4. Focus on the positives

　　4. 要看到事物積極的一面

Realize that your mood may be magnifying the bad things in life, and you may find yourself focusing on the negative. Instead, look for what’s good in a situation, even if it’s just a lesson or a chance to grow stronger.

當你意識到自己情緒因生活中不如意之事而波動過大，那可能是因爲你只看到了事物消極的一面。爲何不去尋找一下里面的積極因素，把這當成自己變得更加強大的教訓和機會呢?

　　5. Don’t over-analyze

　　5. 不要過度分析

Running through exactly what has gone wrong, and picking it to pieces, rarely helps. Instead of endlessly going over the problem, and getting bogged down in the details, start thinking about possible solutions.

對過錯耿耿於懷，細化分析，對緩解抑鬱毫無幫助。與其無休止的回想問題，深陷於細枝末節處無法自拔，倒不如想想有效的解決辦法。

　　6. Be kind to yourself

　　6. 對自己好些

When people feel bad, they sometimes talk to themselves unkindly, and beat themselves up. What you need right now is a friend, not an enemy. Make sure your words and deeds are gentle and encouraging.

人們由於情緒低落而自罵或者自虐。這時候，你要友好地對待自己，而不是跟自己過不去。要確保你的言行溫和有禮，鼓舞人心。

　　7. Don’t dwell on the past

　　7. 莫沉溺於過去

It’s totally pointless to worry about the past, because you can’t change it. The best thing about the past is that it’s over. Allow yourself to move on.

昨日之事已成定局，多思無益。即使昨日再美好，都已逝去。要向前看。

　　8. Don’t fret about the future

　　8. 莫擔憂未來

The only power you have to change things is in the present moment, so it’s a waste of time worrying about the future, especially as you have no idea how things may turn out. Instead, take positive steps now, so you can handle whatever life throws at you.

你只能改變當下的事情，所以，擔心未來是件浪費時間的事情，特別是你對事情的走向一無所知時。相反，從現在開始積極行動，這樣你才能經受生活的考驗

　　9. Avoid black-and-white thinking

　　9. 避免“非黑即白”的是非觀

If something has gone wrong, or you made one mistake, it doesn’t mean that your whole life is doomed, or that you’re no good. Cut yourself slack and consider a more balanced version of events.

如果事情出了問題，或者犯了個錯誤，這並不意味着生活就此毀滅，你一無是處。不要對自己苛求，要學會更全面地看待問題。

　　10. Fake it a bit

　　10. 阿Q一下

Science shows that even if you’re not happy, putting on a smile releases feel-good chemicals in your brain. If the mental trick of slapping on a big grin seems a bit much, then try a half-smile instead to lift your mood.

科學證明，即使在不開心的時候，微笑也可以促進大腦釋放興奮因子。如果你覺得開懷大笑有些過了的話，可以嘗試用微笑來改善你的心情。

　　11. Stop being a victim

　　11 別把自己當成受害者

When you’re feeling low, it’s easy to get caught up in believing that bad things are happening because of you. Don’t allow yourself to believe that you’re a victim. You have the power to choose how you react to problems – and that’s the most powerful thing of all.

當你情緒低落時，你會以爲那些不愉快皆是因你而起。不要把自己當成受害者。你有能力去選擇自己應對困難的心態，態度決定一切。

　　12. Get moving

　　12.運動一下

It’s virtually impossible to hang onto a horrible mood when you’re jogging on the spot, or jumping on a trampoline, because your physiology won’t allow it. Try moving your body and see if that will brighten your mood.

慢跑，跳蹦牀可以讓你遠離沮喪，因爲運動時生理是興奮的。可以嘗試去運動一下，改善心情。

　　13. Don’t isolate

　　13. 不要自我封閉

You may be especially sensitive to what other people say and do if you’re feeling down, but remember that shutting yourself away will only make you feel worse. Meeting a friend for a quick coffee, or getting fresh air, can only help your frame of mind.

情緒不佳時，對別人的言行會特別敏感，但此時把自己封閉起來心情會更糟。和朋友出去喝杯咖啡，或出外呼吸新鮮空氣，可以幫助你調整心緒。

　　14. Reach out to others

　　14. 幫助別人

Helping other people is a wonderful way of taking the focus off yourself and how you are feeling. Helping others feels good as well, so it’s a great mental trick to lift your mood.

幫助他人可以轉移注意力和穩定情緒，也使自己感覺良好，不失爲改善心情的良方。

　　15. Be grateful

　　15. 學會感恩

It’s very difficult to be depressed if you can write a long list of all the things you love in your life. Not so much a mental trick, as a realization of what you’re very lucky to have, despite this tough time you’re going through.

將你生命中所喜愛的事情一一羅列出來，會讓你心情愉悅。與其說它是心理療法，更不如說它教你認清自己有多幸運，困難只是暫時的。