Depression is not terrible. Some people say that getting depressed is like getting an emotional cold. Since it is a cold, you can recover, especially mild depression, which should be adjusted quickly after self-adjustment. The following are the methods for self-regulation of mild depression:

1. Moderate exercise Western medicine believes that exercise can promote the production of dopamine in the human body. This kind of exercise does not require strenuous exercise with great physical strength, and the effect can be achieved by walking for more than 3 minutes; Moderate exercise can also promote sleep, and good sleep is the guarantee of a good mood. Traditional Chinese medicine believes that activating yang is also the same reason.

2. Do not drink too much and have a balanced diet. Drink tea in moderation. Temporary excitement after heavy drinking brings depression the next day or even longer. According to the classics, Schopenhauer said that people should not always think about how to enjoy themselves, but how to avoid suffering. Hehe, uncle is influenced by Buddhist pessimism, and his views are personal and do not seek strong agreement. A balanced diet, a good body is also the basis of a good mood! Drinking tea properly and drinking tea in the morning will make people feel happy anyway. Caffeine and tea polyphenols in tea are not only good for health, but also helpful for mood. Should we say that tea can refresh us?

3. Listen to music. Now the cost of listening to music is too low. A pair of headphones for walking and a pair of desktop speakers for office. I am a non-professional, it is said that music can affect people's brain waves, and the rhythm of African drums is said to achieve hypnotic effect. The shape of brain waves measured when intoxicated with the rhythm of African drums is similar to that during deep sleep, not advertising African drums.

4. It's very extravagant for modern people to read idle books. As the ancients said, learning is also a matter of great achievement. People with a sense of accomplishment will not be bored and will not feel worthless. In fact, there is no self-identity, which may be one of the trigger points of depression or one of the consequences of depression. Anyway, it is closely related to depression. Constantly a little sense of accomplishment, how can I afford to be depressed? In addition, by reading casual books, talking with sages and sages, and following other people's ideas to visit Wan Ren, why not? In short, you can't let yourself be too idle. People say that you should either let your body travel or your heart travel.

5. Let nature take its course and govern by doing nothing. The older generation told us to take it easy, the Buddhists said to stick to it, and the Taoists said that Taoism was natural. It is said that Morita therapy has a good effect on obsessive-compulsive symptoms that cannot be cured by drugs. I don't object to using western medicine to fight depression. It is said that the latest antidepressants will not produce strong drug dependence, but considering all kinds of side effects, we should try not to use them as much as possible unless we have to!

Look at the sky, the clouds are clear, the wind is clear and the moon is bright. How beautiful the world is. Why should we waste such beautiful and precious time on depression?

First of all, I would like to ask you about this depression and social phobia. Did you decide it yourself or was it diagnosed by the hospital? It is necessary. There is a big difference between the two. If you decide it yourself, it is estimated that it may be mainly a problem of social phobia. If you solve this problem, depression will be solved. However, if it is a hospital-diagnosed depression plus social fear, the problem may be much more serious, at least it will be much more difficult to treat.

Social fear mainly means that you feel uncontrollable tension and anxiety when you are engaged in or about to engage in social activities, so you choose to escape. Such problems can be treated by combining medication with psychotherapy. Systematic desensitization therapy is the main choice of psychotherapy, which can gradually increase social activities within the limit range that one can bear, and then carry out the next intensity of social activities when one adapts to the previous intensity, thus gradually helping patients to restore normal social activities. Drug selection You can choose an SSRI drug to improve your anxiety when you feel unbearable, but it is not recommended to use it for a long time.

Finally, it's not that the patient is unwilling to contact with the outside world and go to work, but that the disease makes the patient feel the above negative thoughts. If he completely complies with the disease itself, it means that he has given up the opportunity of treatment. For a patient with mental illness who doesn't want to be treated, any doctor in psychiatry and psychology department can do nothing.

Hello, I am a five-year-old recovering from severe depression!

Actually, there is no standard for mental illness. Don't tell yourself so many symptoms, it's unnecessary! Because that's just a name, not a disease!

I used to be in the same state as you, but later I changed through learning! Because those things are all because their energy state is too low, they dare not go out, dare not see people, fear, dare not socialize and so on!

If you want to do well, you need to improve your positive energy through study and change the wrong thoughts and thinking that lead to psychological problems! This is the most fundamental!

I am living happily now! Spend your life happily! Your life is up to you! Writing is an opportunity to learn, but there are too many wrong ideas in this society, which makes mental illness difficult to solve! If there is a teacher who has come out of mental illness as a mentor, the result will be very different, because that's how I came over!

depression, also known as depression disorder, is characterized by marked and persistent depression. Often manifested as depression, slow thinking, decreased interest and will activities, cognitive impairment, etc., slow response, slow action, passivity, unwillingness to do things, no interest and unwillingness to associate with people.

phobias is an unreasonable fear of a specific object, activity or situation, which makes people weak. Social phobia is an unreasonable fear of normal social situations, fear of being observed or making humiliating behavior, and fear of meeting or dealing with people.

depression and social phobia have the same thing-too low self-esteem and self-confidence. The difference is that depression has no energy, no mood, no interest in meeting people, slow thinking and passive action, and no idea of meeting people at all.

Social phobia comes from inner fear, which comes from psychological trauma caused by bad experiences in the past and fear of future events, fearing that bad things will happen to you again.

Although the reasons why they don't want to see people are basically different, they can both be treated with cognitive behavioral therapy, but it is best for patients with depression to be assisted by drugs prescribed by professional doctors.

Cognitive-behavioral therapy

① Treatment for depression that people don't want to see

People with depression often blame themselves for no reason, and blame all the responsibilities on themselves. They think that they are not good, not smart enough, unpopular, and not accepted and liked by others. These misconceptions lead to their reluctance to meet people.

First of all, to change our cognition, we can find a friend whom we trust most and ask him to comment on us. Then this friend went to find some people who knew depression patients, and asked him to record or record other people's comments on depression patients, how he was, and whether he would like to be friends with them. Although some people will point out our problems, after all, people are not saints, to err is human. But they can also tell us many advantages and are willing to make friends with us. As long as the two sides communicate more, communicate more and take the initiative to each other, they will become good friends.

second, take action. Find one or two trustworthy friends to communicate with them and pour out all their worries and grievances. In fact, talking is good for us to relieve stress and physical and mental health.

the principle of self-disclosure points out that mutual exchange of trust, sharing of secrets, sharing of details of each other's lives, and mutual confidences can bring the relationship between two people closer and enhance their attraction.

Finally, do something you are interested in and good at to increase your self-confidence and reduce your inferiority complex. (2) treatment for social phobia

People with social phobia are typical "once bitten, twice shy", and they have psychological trauma due to their bad social experience in the past.

For example, if you ask for help, you will be humiliated; Being satirized, ridiculed, and sarcastic; Being deliberately sabotaged on public occasions, making it impossible to step down; Pursuing others and being ruthlessly rejected; A public speech and an important meeting were ruined because of my own mistakes.

First of all, change our cognition. Everyone will fail and be rejected. Only when we have experienced setbacks can we make our hearts stronger. Collect the personal experiences and interviews of successful people and successful people who have suffered setbacks. And show them videos of others communicating happily and smoothly.

second, take action. Let them accompany you and watch others communicate. After several escorts, let them try to say hello to each other.

Then let them ask someone they know for a little help and ask passers-by for directions, so that they can feel that communication is not difficult, and sometimes they are happy, so as to slowly let go of their guard.

Cognitive behavioral therapy should be combined with foot in the door effect to be more effective, otherwise it will only deepen the harm of patients. Foot in the door effect (Foot In The Door Effect)

means that once a person accepts a trivial request from others, in order to avoid cognitive disharmony or give people a consistent impression, he is likely to accept a bigger request from others.

it's like climbing the threshold, and it's easier to climb the heights by climbing the first step. Remember that the threshold at the beginning is not easy to set too high, and if the steps are big, it will be weak.

psychologists point out that people are generally unwilling to accept difficult and troublesome requests, because it is not easy to do, and it takes time and effort. On the contrary, people are willing to accept simple and easy requests. Therefore, in behavioral therapy, we must start with the simplest way without being pressured and rejected by patients, and then raise the level step by step.

For example, if you climb five or six steps as soon as you get up, you may not only find it difficult to climb, but also hurt yourself.

People with depression and social phobia are afraid to meet people. Change their cognition first, and then start with the simplest things.

References: General Psychology of zimbardo

Psychological terminology:

① Depression; 2 phobia; ③ Social phobia;

④ cognitive behavioral therapy; ⑤ Principle of self-disclosure;

⑥ foot in the door effect.

Usually, depression is accompanied by social phobia and anxiety.

At first, anxiety is the main manifestation: fidgeting, panic attack, recurring nightmares, feeling that danger is coming, and inexplicable surprise? I always feel that something bad has happened, I am worried and preoccupied? A series of anxious emotions until the development of insomnia, difficulty falling asleep, early awakening, loss of appetite, sleepless nights!

After a period of development, there are various manifestations of phobia, especially social phobia! Don't want to associate with people, let alone go to crowded places. Especially afraid of meeting familiar people and then staying at home.

The inner experience mainly has the feeling of shame. Don't dare to meet other people's eyes. If you have to talk to others, you will bow your head or look away. Avoid staring at each other and being embarrassed. This sense of shame is especially obvious when it develops into depression.

So as to hide in the corner or stay at home alone without communicating with the outside world. Be highly sensitive and suspicious. I often mistake others' words for talking about myself (paranoid tendency), think others' laughter is laughing at myself, and think others' happiness is a deliberate show in front of myself.

Negative comments are even more unacceptable, so it often happens that middle school students are particularly sensitive to the criticism of teachers and parents and even jump off buildings.

People with depression only experience great pain in their hearts, but it is difficult for outsiders to find out, so a small negative evaluation may cause serious consequences!

So unfortunately, I suffered from depression, anxiety and social phobia. The key point is to treat depression. Usually, drug therapy has obvious effects on anxiety and depression, and drugs for depression have obvious effects on relieving anxiety.

Social phobia can be treated with systematic desensitization, which is also a practice in behavioral psychology. You can find the specific operation of related treatment on Baidu. It can be done with the help of a counselor or treated by yourself. The key is to consciously overcome the pressure.

Because system desensitization is a very painful and challenging process. So perseverance is very important! Psychological counselors mainly remind you to complete and write experience reports step by step. After a period of self-transcendence, you will get out of the quagmire of social phobia.

People are group animals, so it is difficult to completely isolate themselves from social activities. The excuses for refusing to socialize can be referred to as follows:

1. I can't go out, I am allergic to pollen (I am allergic to social occasions);

2. I am very busy today (doing nothing and not going out);

3. Your Party is excellent. I really want to go, but I'm not feeling well today. It's a pity.

Social anxiety disorder is also called social phobia, and many people call it social phobia for short. It often occurs in teenagers or early adults, and there is no difference in the incidence rate between sexes.

Patients with social anxiety disorder are mainly worried, nervous and afraid about social occasions and interpersonal contact. Patients are afraid to eat in public or speak at parties; Embarrassed and embarrassed for fear of doing some embarrassing behavior; You blush when you are in contact with people in public.

Stress and anxiety in life are normal, which can stimulate people to better mobilize their physical and mental resources and realize social activities. If this kind of pressure is not handled well, it will lead to excessive anxiety and damage social activities. Individuals with serious anxiety may even have stable and long-term psychological abnormalities in interpersonal communication, forming social anxiety disorder.

You can't confirm whether you are suffering from social phobia only based on the online diagnosis. The diagnosis needs to go through a professional hospital. Adults also have a certain degree of "social phobia" (which may not belong to psychological barriers). We hate any form of social activities. If possible, I prefer to stay at home quietly and not be disturbed by anyone. It is not a problem to call yourself "social fear" in this way.

According to statistics, introverts account for about 3-5%, and they are not as keen on socializing as optimistic extroverts. When alone, introverts