Depression is the most common mental illness, characterized by significant and persistent depressed mood as the main clinical feature, and is the main type of mood disorder. Patients usually have typical symptoms such as low mood, loss of interest and pleasure, and feelings of low energy or fatigue. Other common symptoms are: (1) decreased ability to focus attention and pay attention; (2) decreased self-evaluation; (3) self-guilt and feelings of worthlessness (even in mild episodes); (4) perception of a bleak and pessimistic future; (5) self-injurious or suicidal thoughts or behaviors; (6) sleep disturbance; and (7) loss of appetite. The course of the illness lasts at least 2 weeks. Depression is curable. Cognitive-behavioral therapy is usually used, but psychoanalytic therapy, family therapy, and medication may also be used. Growth Patients often use the following methods to help themselves: 1. Accept the fact that they are sick Many patients will deny, avoid, disguise, refuse, and do not want to face up to the fact that they are sick, but often, “the more you struggle, the deeper you are trapped. “Sickness must be treated first,” whether it is physical or mental illness, the first to control the symptoms, once stabilized and then add other complementary therapeutic modalities. If you let it go, or think that you will get better by willpower, it will only make your condition worse, like a snowball that will be difficult to clean up, and then it will be a big problem! 2, stop asking “why me” all the time thinking “why am I sick?” It only makes people more desperate and resentful. Do not have to ask “why me”, you may have ignored the problem for a long time, now, you are tired, sick, your body has been sending you a distress signal, to the need to stop and take good care of it time. The helplessness of life makes us always do things we don’t want to do but have to do because of life. In order to go to school, we have to stay in accommodation; in order to work, we have to leave home. 3, depression is not a shameful secret Patients often do not want to let others know they are sick for fear of being distorted and labeled by the outside world. “Patients should recognize that their “mental resistance” is poor, that they are indeed sick, and that they need professional medical assistance. If you keep it as a secret, not to say, and suffer alone, but more suffering, because you need more support and assistance around. 4, do not use a magnifying glass to self-check patients used to hold a “magnifying glass” self-check, and even readily self-identify as a loser, “a thousand mistakes are my fault”, to take all the responsibility on the body. Introspection is good, but the result should be an aid, not a drag. “Stop blaming yourself and don’t try to be perfect in everything; sometimes, it is indeed someone else’s fault.” 5. Spare yourself The patient often worries about things that are not happening, is on edge about things that are not happening, and is always thinking of the worst possible outcome. Practice in every depressed mood, first quickly ask yourself: “In the end, whose business is it?” Life in fact, as long as you take care of their own affairs, do not have to interfere with other people’s problems, such as marital happiness, the boss raise or not, as for the natural disasters and man-made disasters these God’s things, is more than the ability to predict the scope of control, there is no way to predict the results to the God it! 6, change the “visual blindness” Depression affects behavior, and behavior will in turn nourish the mood of depression, “we lost our way in the heart,” a medical school students who had suffered from depression to describe the emotional turn, often inexplicably crying, powerlessness, Despair and frustration, and, gradually, such negative thoughts will spread, including the whole life, society, have great doubts. 7. Turn off the negative thinking mode The “automated negative cyclic thinking mode” of depression often leads the patient into the wrong direction, and the more eager they are to recover, the more they realize they are powerless to do anything about it. When the mood is foggy, the only thing you can do is to sit down and wait patiently. Professor Hsu Wen-yao of the Department of Psychology at National Chengchi University reminds us that stirring the emotions will only make them more turbid, and that they will automatically precipitate, and when the fog dissipates, the clear side will naturally emerge. You can use the method of rational detachment to cut yourself open, feel like looking at other people’s problems, to a bystander’s position to observe it, record it, speculate on it, know that all this will eventually pass, will not feel so terrible. 8, maintain a regular routine Depression also affects the body, so that you are disorganized, eating, sleeping and order of life has become unruly. Just like when you have a cold, the doctor will advise you to get more rest and maintain a balanced nutrition. “Sleeping well, eating well, and taking your medication on time are the three most important principles for depressed patients to follow, and there is nothing wrong with taking an antidepressant or sleep aid before bed every day! This is nothing to be embarrassed about, not ashamed of, can let the immune, circulatory system to maintain normal functioning, the body functions to recover quickly, the disease to get well quickly. 9, make good use of the body barometer Predicting the weather needs to rely on the barometer, body parts and emotional stress has a close connection, and will convey the message, you can also use the “body barometer” to detect their own situation. The practice is to find a body part that you think is quite sensitive to pressure and difficult reactions, such as the shoulders and neck, chest or abdomen, every day special observation it, pay attention to its changes, whether it is contracted, taut or uncomfortable, once found that the situation is not good, available meditation, deep whistling, massage, baths or other relaxation training to help alleviate the pressure. 10, do not do “depletion of the funnel” Swedish psychologist Prof. Asberg (Marie Asberg) has put forward a “depletion of the funnel” theory: the mood continues to go downhill people, usually also those who are the most serious and responsible workers, they would be They will filter out the seemingly dispensable activities that nourish their bodies and minds, and like a funnel drifting downward, they will continue to lose the leisure and recreation that can store up their energy, making the circle of their lives smaller and smaller. But more burdens and pressures lead to more serious situations of mental exhaustion, and as the funnel gets narrower, the more likely a person is to collapse or run out of steam. At this moment, it is absolutely inadvisable to engage in heavier work or to make complex thinking and decisions. What you need is to take a vacation, attend a lecture, volunteer at a social welfare organization, watch a comedy movie, visit a good friend, or engage in a pastime that you used to love. But remember, your “activities” don’t include drinking alcohol or taking any medications that can cause hyperactivity without a doctor’s approval.