How to prevent and treat depression, how to prevent depression

Depression is a common mental illness that is two to three times more common in women than in men. Here's a look at the four types of self**:

Sports** Exercise can give people a sense of ease and self-control, which is beneficial in overcoming the loneliness shared by people with depression. But the workout must have a certain intensity, duration, and frequency to achieve the desired effect. Take aerobics as an example, including running, skipping rope, fitness dancing, etc., at least 3 times a week, each lasting 15 to 20 minutes.

Walking can achieve the same effect as running, and experts recommend that patients walk 1,500 meters a day and aim to finish it in 15 minutes. After that, gradually increase the distance until you have covered 4500 meters in 45 minutes. When starting an exercise, you need to get your doctor's approval.

Nutrition** Many doctors believe that the vitamins and amino acids contained in food have an important impact on a person's mental health. Some experts believe that people with paranoia can also cause depression if they lack a single nutrient, so he advises people to eat more foods rich in vitamin B, such as whole grains, fish, etc. He also gave patients a dose of B-complex vitamins.

He believes that these are all vitamins that people tend to be deficient in.

Spiritual** A person with depression often sees the world and himself through tinted glasses. In an effort to change this misconception, Gary Emmer of the Los Angeles Psychiatric Center proposed the "Three A's," which are to understand and act. Because the English letters of the three words all start with A, they are called.

Understand: First of all, you must admit that you are mentally depressed; Secondly, you should pay attention to your emotional changes, whether there are abnormalities in your words and deeds, as well as the differences in your feelings and thoughts and physical reactions.

Learn to identify and document an error every time it occurs. Write down your wrong thoughts first, and then write down a more practical choice answer, the purpose of which is to test your ideas in practice. When you're done, ask yourself:

Could this be true? Then ask yourself, "What do you think about it in another way?"

Action: If you don't feel noticed, then you do it in a new way; If you can't get comfortable at work, you should take a course to improve your skills or look for a new job. You also need to plan more activities to regularize your life.

The first is to talk, the second is to exercise, and the third is to bask in the sun. Sunlight allows us to produce dopamine, which is what makes people happy. Fourth, sleep, if you don't get enough sleep, people's mood will be easily low.

Fifth, you can eat a little dessert, dessert can make you have a good mood. Sixth, you must stay away from people and things that hurt you, and avoid looking at things and thinking about people.

Exercise more, help it! I'm just depressed, and I'm in a better mood after exercising! If it is light, it is also effective to take the medicine in this area.

People who don't eat meat for a long time also have an increased risk of depression because depression is a high-incidence disease, and long-term lack of meat is malnourished, deficiencies in certain important nutrients, and poor eating habits can affect mental health and increase the risk of depression.

The onset of depression may be related to many factors such as biology, psychology and environment, and we should first maintain an optimistic attitude, regular work and rest, moderate exercise, and avoid fatigue in daily life to prevent depression.

Because depression is a high-incidence disease, and the ** rate is also very high, prevention is very important, pay attention to the following points.

First of all, we should pay attention to cultivating an optimistic and cheerful personality and a positive attitude towards life.

Second, we should pay attention to looking at the problem from multiple aspects, encounter adverse events, pay attention to adjusting our thinking patterns, and adopt positive, cognitive and behavioral patterns.

Third, we should pay attention not to put too much pressure on ourselves for a long time, because too much pressure for a long time will make your mood very bad.

Fourth, we should pay attention to encountering bad feelings, and if there are bad feelings, we should resolve them in a timely manner, communicate with others, and vent them appropriately to avoid the deterioration of bad emotions.

Fifth, we should pay attention to the rules of life and avoid staying up late, if you stay up late, there will be biological clock disorders, endocrine disorders, etc., which are also very hailstormy and easy to cause emotional problems.

5. Social isolation: Lack of social connections, loneliness, and no one to accompany can increase the risk of depression. Long-term exposure to stressful situations: Long-standing stress, such as work stress, family stress, financial stress, etc., may lead to an increased risk of depression.

6. Alcohol or drug abuse: Alcohol or drug abuse can not only harm the body, but also lead to emotional and psychological problems, increasing the risk of depression.

Overall, maintaining a good diet, regular routine, moderate exercise, and positive social relationships can all help prevent depression. If you have symptoms of depression, you should seek medical attention and seek professional help.

Finally, it is important to note that we should participate in more physical activities, physical activity, especially in the sun, physical activity and physical exercise, which are very effective in relieving our emotions.

I am too familiar with this kind of problem, and there are 3 solutions that can effectively prevent depression

Step 1: Maintaining a healthy diet, getting enough sleep, exercising properly, and not smoking can reduce the risk of depression and avoid excessive alcohol consumption and drug use.

Step 2: Manage chronic diseases: timely management of chronic diseases, such as diabetes, depression, etc.

1.Coping with stress: Learn ways to cope with stress, such as using relaxation techniques, finding support, and expressing emotions. Seek support: Build strong relationships with friends and family, and seek professional psychological**, counselling and support.

3.Geographic openness: Maintain geographic openness and learn to appreciate the perspectives and feelings of others.

4.Self-enrichment: Enriching one's life, such as participating in social activities, learning new skills and hobbies, etc.

That's it, it's not easy to organize, I hope it can help you!

Spring, summer, autumn and winter, in the eyes of many people, spring represents hope, summer is enthusiasm, autumn is accompanied by longing, and winter means loneliness. The first two are optimistic and positive, while the latter two are slightly pessimistic and negative, and the latter two seem to be more likely to make people suffer from mental illness due to the characteristics of depression and other diseases. However, in fact, the probability of depression in spring is also high, so why is depression still high in the season of hope in spring?

Huang Quan, chief physician of the Psychological Counseling Department of Guangzhou Red Cross Hospital, previously said in an interview with a family doctor** that clinical findings show that the cause of multiple mental illnesses in spring, especially depression, may be related to the weather in spring. As we all know, there is more rain in spring, and the weather changes more quickly, and there is less sunshine due to more rainy weather. Such weather is easy to increase a hormone secreted by the pineal gland in the human brain, and then lead to hormone secretion disorders in the body, which will cause fluctuations in cognition, thinking and behavioral ability in people's mental behavior.

On top of this, if you encounter setbacks and pressures at work, at school, or emotionally, you are prone to depression. Is there any way to prevent depression?

First of all, it is necessary to cultivate an optimistic and cheerful personality. People with positive personalities such as optimism and cheerfulness will be more relaxed in the face of difficulties and setbacks, and will not blindly persist in drilling the horns of the bull, and know how to think about problems from another angle, so as to be more conducive to getting out of the predicament.

Secondly, you can participate in more different social activities to broaden your social circle. Making friends, you can learn how to communicate with others, understand each other with others, establish good interpersonal relationships, and communicate and chat with your family more. As well as cultivating more interests, enriching one's life, and leaving oneself with no time to think nonsense.

At the same time, participating in activities can make the body move, do more aerobic exercises, and go out in the sun more is also conducive to physical and mental development.

Then you can set yourself some short-term achievable goals. Setting a goal that is suitable for your work and life and has actionable goals can not only motivate yourself, but also enjoy the joy of success and the happiness of current progress when you complete the goal.

Or you can find some spiritual sustenance for yourself. When a person has some kind of spiritual sustenance, or has faith, when something happens, it is not easy to fall into the quagmire of depression, because he can find happiness in his faith or spiritual sustenance.

Finally, you can learn basic psychological knowledge. Let yourself have a preliminary understanding of mental illness, reduce the misunderstanding of mental disorders by the outside world, and enhance the ability to identify and judge various psychological abnormalities. When you have symptoms of depression, you can understand that depression is the same as a cold and fever, and you will go to the hospital in time.

Strengthen self-mental health education and willpower strengthening training.

Read more books and stay away from unhealthy things.

1. Ask for help when you need it, and don't suffer in silence.

Second, do things step by step.

3. Divide the big things into small pieces and do one thing at a time.

4. Participate in more beneficial activities.

5. When you are depressed, you should pay attention to your thinking and concepts.

6. Write down your own ideas so that you can better clarify them.

7. Strive to recognize and reform those typical depressive concepts, pay special attention to evaluating oneself, identify one's own way, and beware of internal tormentors, because it can only make people fall deep and cannot help them get rid of depression.

8. Note that the sedan chair intends to find out the themes of your depression, such as seeking approval, shame, unhappy relationships, unrealistic ideals, and perfectionism, and challenge them after finding them.

9. Use rational and compassionate thinking to challenge your own ideas, the more sympathetic you are, and let go of the idea that you are bad and worthless, the more likely you are to recover from the disease.

10. Challenge negative concepts, establish new behavioral patterns, and be fully psychologically prepared for setbacks and failures.

Depression, also known as depressive disorder, is the main type of mood disorder with a significant and persistent depressed mood as the main clinical feature. Clinically, it can be seen that the depressed mood is not commensurate with the situation, and the depression can range from depression to grief, low self-esteem and depression, and even pessimism and misanthropy, with suicide attempts or behaviors. At present, the number of patients with depression is extremely large, especially in the news, it is common to see news about suicide of depressed patients.

With such a high incidence of depression today, how can people prevent and treat it in their daily lives?

There are many reasons for depression, and the biological aspects are mainly the effects of genetics, neurobiochemistry, neuroendocrine, and nerve releakage on the emotional center of the brain. The psychological aspect mainly involves the growth environment, experience and personality traits of each person. For example, experiencing stressful life events in adulthood.

Although there are many best methods about depression around the world, once depression trembles, it will bring great harm to the body and mind, so prevention is the best choice to avoid the harm caused by depression. There are a few things you can do in your daily life.

1.Make sure you get enough sleep and try to get some quality sleep. Only if you get enough sleep can you ensure that you are full of energy during the day; At the same time, getting enough sleep is also the foundation of good health.

Whether you are in good health or not will directly affect your emotional stability, a healthy body has a positive effect on the production of positive emotions, and negative emotions will be quickly alleviated.

2.Make more friends. As the saying goes, many friends.

To prevent depression, we must first have good lifestyle habits, followed by a good family support and social support system.

1. The prevention of depression includes many aspects, such as regular life, increased activities, and maintaining a certain amount of social interaction; 2. The prevention of depression requires family support and a good social support system, which can keep people physically and mentally healthy; 3. It is necessary to reduce the psychological impact of social annihilation on depressive episodes; 4. Improving the personal characteristics and personality traits of some patients can reduce the risk of depressive episodes.

1. Pay attention to sleep, diet and exercise.

2. Love colorful life and establish realistic life goals.

3。Create a harmonious environment and experience the care of the world.

4。Don't be alone.

5。Build reliable relationships. Face things with a normal heart, and you will be a little more relaxed;

Treat people and things with gratitude, and you will be happier.

People can live very freely, but it is the attitude towards things that determines the difference in life.

People who shoulder ideals and heavy responsibilities are not necessarily tired, they are rushing for their dreams all the time, and they simply don't have time to feel tired.

And some people, living a rich life, are uncomfortable, because they don't have the ideal to drive their life, and they have to go around in circles in the same place.

There are also some people who yearn for a good life, although they have lofty ideals, but they do not know how to pursue them, because of the word "lazy", so that their boats are lost at sea.

If you experience it with your heart, you will find that every moment is so fulfilling and enjoyable. Feel the busy world with a calm mind, and you will reach the highest state of relaxation.