"Depression, can be good" 丨 "Depression Self -Rescue Manual"

Author | Heart is a lonely hunter

Look, this is the life of Wuyun densely

Maybe you feel difficult to get up early, it is difficult to concentrate on work, and it is difficult to find the motivation to do things;

Maybe you find that you are lonely, you still stay away from your family and friends;

Maybe you try to make yourself less painful through food, wine or medicine;

Maybe you haven't felt happiness for a long time.

Many people have been attacked by depression at some moment of their lives and struggled for this.

If you have been depressed, you know that it brings not only to be emotional or unhappy, you may feel tired, empty, and desperate, or you may lose your interest in what you love, and even push away what you care about people.

Depression is far less sad.

According to the "Psychiatric Diagnosis and Statistics Manual (Fifth Edition)" (Fifth Edition) launched by the American Psychiatry Society in 2013, people with severe depression disorders have never experienced irritability or gently madness. Seizure, but at least one severe depression seizure, and severe depression disorders can be recurrent or single attacks.

A report from Netease News shows that according to the results of the Chinese spiritual sanitation survey, the lifelong prevalence of adult depression disorders in my country is 6.8%, of which depression is 3.4%. At present Suicide, 40%of them suffer from depression.

Although the situation is not optimistic from the data, it is gratifying that as one of the most common mood disorders, as Baker's "Depression" is described as: use maintenance treatment (can be cognitive (can be cognitive Behavioral therapy can also be antidepressant), almost half of depression can be avoided; the probability of recurrence of patients with psychological intervention treatment is far lower than the recurrence rate of patients who are treated alone in drug treatment. Tell us a message that depression is largely cure.

When you experience depression, what are you going through

The "depression" technique refers to a series of symptoms and behaviors. Those who experience depression may feel sad, despair or empty, and lose interest in life or activities that they like before.

Some people reflect that they have a sense of irritability and anger, or physiological symptoms such as fatigue, headache, and stomach discomfort. Symptoms of depression range from mild to severe, including:

There is no sense of value and guilt: When depression, you may ignore things that give you the meaning and purpose of life. You may also think that the misfortunes in life are caused by yourself, and you feel guilty or regretful for this.

Movement or physiological restlessness: It is difficult for people who are in depression to perform daily activities, and even doing daily small things are like walking in the mud. Some people also feel a state of awakening and restlessness, which may be irritable or anger.

It is difficult to think, focus, or decision -making: depression will damage your ability to think and problem solving. Some people feel like living in the fog, and it is difficult to focus on daily affairs.

The idea of ​​death or suicide: Many depressed people say they have the idea of ​​death or other pathological ideas. Depression may also be accompanied by the idea of ​​self -injury and suicide.

These are common symptoms of depression. Monic Thompson described "what is depression" in the "Depression Self -Rescue Manual" and listed the behavior caused by depression.

The feeling of depression is different from the feeling of sadness or sorrow.

Sadness and sadness are the normal reactions to the dilemma (such as the end of the relationship, the death of the person you love or the unexpected unemployment).

In these situations, individuals who experience sadness or sadness will go through a process of natural development. They will adapt to difficult life situations, and over time, they can overcome these difficulties. However, if the individual cannot handle the loss problem and participate in meaningful daily activities, it may lead to depression.

Depression affects all aspects of life, including our thoughts, feelings and behaviors.

When depression, the brain will make us do something worse: the depressed brain will force us to stay away from friends and family members, and do unhealthy paralysis behavior, such as drug abuse, alcoholism, overeating or drowsiness, avoiding it to eliminate it to eliminate it to eliminate it. The joyful experience of depression. Depression makes us feel lost, as if losing the guidance that can return to our lives.

Don't be afraid, there are always people who will support you

You also smiled and wept. Your trembling arm also wants someone to soothe. "Under the Sea" is not suitable for you. Please believe that someone can always salvage you in time. Just like the line of the movie "No Question West East": Don't be afraid, I am the one who gives you the bottom, I will fall down with you, no matter how deep you drop, I will entrust you below Words.

"I am the one who gives you the bottom."

"There is no hope, there is no solution at all problems you face." This is one of the most cunning lies in depression. In fact, depression is one of the most thorough mental disorders to be studied and understood. For example, cognitive behavior therapy therapy It is a treatment method that has been proven to improve and cope with depression.

Cognitive Behavior Therapy (CBT) was founded by Aaron Baker in the 1960s. He observed that patients with depression will continue to produce negative ideas, and mainly focus on three aspects: thinking about self, world, and future.

Therefore, cognitive behavior therapy believes that when patients can change their negative ideas and beliefs, their emotions will improve. Cognitive behavior therapy defines depression as the results of our thinking, behavior, and feelings. Its philosophy is that these three areas are interconnected, and changes in a field will affect other fields. For example, changing thinking can bring changes in feelings and behavior. If you have negative thinking and act under this belief, it will cause a vicious circle and aggravate the symptoms of depression.

Figure: CBT model: thinking -behavior -feeling cycle

CBT pays attention to the negative thinking part of depression. These negative thinking may include "I have no value", "No one likes me", "too difficult", "I can't do it", "I will always feel so bad" ... It is these that these are these these ... The idea allows you to enter a permanent behavior mode of negative thinking.

And changing thinking is the first step of CBT.

Common negative thinking list

Take a look at the following common negative thinking lists. Are you familiar with it?

• I always mess things up

• No one will love me

• People don't understand me

• I will never be happy

• I must do everything well, otherwise no one will love me

• Blame me all

• I never relaxed to rest

• Life is even harder for me

• I'm not good enough

• No hope anymore

• Bad things always happen to me

Are there any other negative thinking often appear in your mind, or is it in your mind now?

Developing the habit of recording negative thinking is a good way to lead us to pay more attention to our own ideas. This can also make you think about how these ideas affect your feelings.

A simple way to start recording ideas is that whenever you feel down or feel painful, write down the emotions at the time in the diary, and think of the situation of the emotion and the idea related to this feeling -this is recognition and and related Change the foundation of problem thinking.

Identify our negative automatic thinking and connect them with a feeling, which helps us aware of the connection between thinking and feelings. This is the first step to take action and make changes.

Just as the summary of "2022 National Depression Blue Book": depression is the most common and emotional disorders that the disease burdens, and it is not far away from us. Even its "magic claws" have reached teenagers and children. It is possible to suffer from depression. Once it occurs, it will seriously damage our physical and mental health.

Identify our negative automatic thinking, and develop the habit of recording negative thinking is the first step in improving the symptoms of depression.

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Depression is one of the most common mental disorders and to a large extent. The purpose of "Depression Self -Rescue Manual" is to help readers start using CBT strategies and skills to systematically cope with depression. Through reading all chapters of this book, readers can understand what depression is, how it operates, and what induces it induced. After it, what can guide readers away from negative thinking and bad behavior.

Book -free activity

How do you cope with your negative thinking? Tell us in the message area. As of August 17, 2022 (Wednesday) at 12:00 noon, the editorial department of the University Hall will select the 3 best comments in the top 8 comments in the message. Reviewers can receive the book "Depression Self -rescue Manual" provided by CITIC Publishing Group.

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