I feel depressed, how to regulate

1. Set a realistic goal.

This goal must be feasible, that is, both external and self-conditioned. The initial plan should be relatively easy to implement and require less time and effort. If the process requires too much time and effort, you're more likely to give up halfway if you're not interested in anything.

2. Define your goals precisely.

Only when you have a clear goal can you judge whether you have achieved it. Otherwise, there's always a way to say to yourself, "I've failed."

In order to regain confidence in life, you need successful experiences. So, in doing this, you want to make sure that you succeed again and again, and that you believe that you have what it takes to do what you want to do. So, please define precisely what your success criteria will be.

3. Divide your action plan into small enough steps to make sure your plan can be accomplished.

Make a detailed plan for your goals, and the goals to be reached at each step of the plan are small enough to determine that you can definitely do it. But for some people who are very depressed, it is not easy to get up and do this. Remember, make sure you can accomplish each sub-goal when you determine it.

Each time you complete a goal, you win once, and each success will gradually increase your self-confidence. If you set too big a goal, you will inevitably fail, and failure after failure will hit your confidence, and perhaps, after a few failures, you will completely lose interest and confidence in the plan, give up halfway, and return to the previous state of not doing anything. Therefore, for friends with severe depression, try to ensure the feasibility of one thing, and then divide it into various small stages, and try not to think about the next steps when completing each small stage.

4. Use your own behavior to define success.

In other words, the target should not involve the actions of others. If your goal is to socialize with people, be careful not to set a goal of having coffee with Li after work.

The inappropriateness of this goal is that whether this goal can be achieved depends on whether Xiao Li accepts your invitation. You can control your own behavior, but you can't control the behavior of others.

Therefore, your goal violates the previous principle, and you are not sure that this goal will be achieved. Based on the principle of ensuring success, you can modify the goal like this: After work, invite Xiao Li to have coffee together.

As long as you open your mouth to invite, then you have succeeded. As for Xiao Li's reaction, it doesn't matter. Invitation skills are another issue.

5. Don't have an emotional component in the goal.

In this plan, it's the doing that matters, not how you feel while doing it. You can control your actions, but you can't directly control your emotions. Whereas, in a depressed state, it is difficult for you to get pleasant feelings from any activity.

Emotions can be influenced by behavior, but this effect is not immediate, it takes time. Therefore, if you have to be happy to be successful, then you are likely to fail.

You can go to the psychiatric department of the hospital for a check-up, and if it is mild depression, it can be adjusted through psychological counseling.

1. It is the adjustment of self-awareness, in the event of physical and mental events, events, thoughts, and various emotional reactions are classified and sorted out in a notebook, and when they feel that their physical and mental state has improved, they can do rational self-analysis, so as to establish a life goal that suits them and can do their best, establish self-confidence in success, and get out of depression.

2. Many depressions are a vicious circle caused by poor interpersonal relationships, and the premise of change is to integrate into the collective, establish good interpersonal communication, establish contact with relatives and friends, participate in social activities or travel, and after a period of time, the negative emotions will gradually improve, rekindle the enthusiasm for life, and regain hope for the future life.

3. Participating in physical exercise activities can alleviate the symptoms of depression. Studies have shown that 30 minutes of physical activity 4 times a week can reduce stress, anxiety and depression.

If depression persists, it is recommended to see a psychiatrist in the hospital for psychological counseling.