The typical symptom of depression is morning heaviness and evening lightness, so if you feel difficulty getting up in the morning and are prone to extreme thoughts and gradually get better in the evening is a very normal phenomenon, don’t worry excessively. If you are professionally diagnosed by a doctor and need to take medication, then it is recommended that you get up on time and take your medication after breakfast at a fixed time, not taking your medication at breakfast may aggravate the feeling of side effects. I remember last year I had a phase where I felt upset to the core every morning when I woke up, thinking of the n number of steps needed to get up, first lifting the covers, sitting up, choosing clothes, getting clothes, putting on slippers, washing face, brushing teeth, putting on makeup, eating breakfast, putting on shoes and going out, and then squeezing the bus and taking two trips to work, this series of small but normal things started to make me feel upset and hard to do, and I started to work in phases At that time, I thought it was just a sleepless night, and it was a common thing for everyone to get upset about waking up. And this discomfort you have nowhere to express, because even you will feel insignificant, difficult to say, when we do not realize that the reason for their own illness, let alone let the people around you to understand the nagging in your head. But soon I was happy with the help of doctors, family and friends, and the degree itself may not be too serious, and then many elders and friends said I was highly enlightened, and that I would slowly realize and regulate many things on my own, but I don’t know if it is because of the so-called high enlightenment that I tend to overthink. I don’t know if it is because of the so-called high enlightenment that I tend to overthink. Then there are small repetitions in the middle, but I don’t feel particularly panicky and irritable anymore, just like happy and sad emotions, they will come and go. Here I would like to share some ways to find myself through self-regulation and awareness, other than seeking medical treatment and taking medication. In the beginning, most people’s immediate thoughts are fear and avoidance, even if they know a lot of truths, they still find it hard to say goodbye to these thoughts, or they have a spiritual victory, pouring chicken soup, telling themselves that you should be strong and optimistic. I also went through this stage, and eventually found that no matter how to escape, ignore, triumphalism, or suppress, there is no way to escape from the chaotic thinking and strange thoughts, only to gently face, embrace the inner weakness, listen to the inner voice and be with it, in order to find the most powerful strength in the hard times. Here are some of the experiences I have shared in this process, which I hope will be of some help to you. Step 1: Observe your feelings, feel them with your whole being, and accept them fully without judgment. Human beings have a variety of emotions and feelings, and anyone who has positive feelings such as happiness, pleasure, excitement, excitement, warmth, etc., will also have negative feelings such as fear, helplessness, aggression, anger, disgust, etc. They are not good, bad, positive or negative, but only indicate different directions. behind each emotion is helping us to better understand ourselves and the world around us. When we can fully understand our own feelings and become our own best friend, then we will not be wrapped up in those so-called bad emotions and often fall into an emotional breakdown. Reading this I would like to ask you who are reading this article if you have the habit of ignoring and suppressing your true feelings? For example, the parents or leadership of the criticism and advice obviously do not recognize, but used to rules, but also comfort themselves they are for their own good; long-term immersed in negative emotions, but still refuse to admit, every day forcing themselves to ask how I can not be the same as before; physiological cycle to the boyfriend or husband a little look at the wrong set off their own fire, a big angry, more pain in the stomach …… everyone can think back to their emotional patterns are which one, what specific embodiment. Some friends may say: sugar cane, your analysis is too complex, around and around I do not understand how to do in the end. Let’s take a specific example. For example, during the depression I also have other friends plagued by difficulty getting up and procrastination, I would obsess about how I was so lazy, how I was in such a bad mood in the morning, how I couldn’t see anything, and what was the point of it all. In fact, this time I have been spinning in place, have been resisting my uncomfortable feelings, incessantly denying it, disgusting it, in a way that only exacerbates the extent of the feelings and continues to amplify. The real situation is that my emotions are sick, I’m not comfortable, and all the get-up-and-go and boredom with life is a reminder that it’s time for me to care about my emotions. If you are going to learn to care for your emotions, then first you need to start feeling and noticing them. For example, in my recovery process, I had repeated experiences of getting up in the morning and feeling tight, tense, moody, and irritable, but instead of avoiding my feelings and obsessing about how I relapsed and how the medication wasn’t working, I would usually not force myself to get up after the alarm went off, but lie down, slow my breathing, and slowly feel whether my body was tight or relaxed. If you feel tense, try to relax your neck, arms, back and so on. Then I start to feel what I am feeling at the moment: I feel tension, my chest is tight, my breathing is a bit rapid, my body is tense, my sleep quality is not good making me a bit dizzy, and I am thinking, I feel the feelings inside and in my body, I understand with my whole body that these are making me uncomfortable, and I see myself feeling anxious because I am worried that this discomfort will continue or even increase. Then I would say to my mind and body, thank you for coming to tell me how you feel, I see that you are suffering and I will go through it with you. In fact, at this point I had already completed being aware of my feelings and perceiving them wholeheartedly. We often talk about acceptance and submission, but in the end, many people do not understand what acceptance is and what to accept. In fact, the prerequisite for acceptance is to find the object of acceptance, that is, what your true feelings are, what are your emotions, and to understand and perceive them in order to talk about how to accept and appease them. Step 2: Learn how to be with yourself in a negative emotional state. Before I share how to do step 2 I would like to explain how I define negative emotions: i.e. any feeling that makes you feel uncomfortable, such as anger, sadness, aggression, fear, fear, helplessness, nervousness, anxiety, etc. These emotions may be because your parents don’t understand you, often control your life according to their own demands, or the weight of life makes you feel breathless often, or The betrayal of your lover makes you doubt your marriage and choices, or because your colleagues and superiors around you have offended you, or because you feel deeply helpless because you have been in a low mood for a long time, or because you are deeply worried about whether you can do a job well, so that you often sweat and lose sleep, and so on. After we complete the first step of feeling and accepting our emotions, many of you will still feel very uncomfortable because all the negative emotions point to a less powerful self, and some will attribute the cause to external factors, while others will point to themselves. When you struggle with these negative emotions, you are most likely to turn yourself into the object of attack, and then from the previous emotions of anger, aggression, helplessness, anxiety, etc. to deep guilt and self-blame, this feeling will make you constantly want to escape, do not want to do anything, escape to the end found that the world is too small, there is no place, and then the final escape becomes self-harm and destruction. This is the evolution of negative emotions worsening. I believe there are many people who have already done the first step, fully feeling and accepting all emotions, but still can not slowly get out of these emotions, the reason is ta can not coexist with that kind of self. When your negative emotions arise, if you can already try to feel and accept them, then we can first give ourselves some small rewards, telling ourselves that I have been very good, I am different from my old self. Next, please don’t rush and try to get along with yourself under that negative emotion. I know this is also very hard, anyone who wants to be happy and doesn’t like a disheveled and negative person, especially to themselves. But dear, please do give yourself some patience and tolerance. Emotions are like little children, they need you to pour time and love into them. I remember a stage where I was able to fully understand my body and emotions, but I just couldn’t be with that kind of a self, and it was actually a sign of not fully accepting myself. I was always trying to pull away from uncontrollable life and events, allowing myself to not be good enough today, but I had to be good tomorrow. As you can imagine, the result is a constant struggle and cycle of negative emotions. Another situation is that I accept all emotions, but I don’t pay attention to the good, so I don’t think about the things that make me feel emotions at all, and I will solve them later naturally. Neither of these two scenarios is the best way to go, and these emotions will still build up in your body and mind. My experience has been to give myself some time and space within the negative emotions and allow them to persist. Emotions are like both a small child and a current or volcano, it takes time to flow or erupt. It requires our own tolerance and patience, while not over-dwelling. Sounds abstract and hard to grasp, right? For example, if your best friend, whose father passed away in an accident, could not get over the pain of the sudden death of his loved ones, what would you do? Reassure him day after day that it’s okay and that his uncle has entered heaven, or suggest that he immediately return to work or go on a trip to downplay the pain in the midst of his busy schedule. In fact, these practices are very common in life, but do you know? The most effective way is actually silent companionship, quietly standing by his side, accompanying him to silently cry or remember his father’s belongings, and after a period of time he slowly comes out and does not carry the scarring after-effects of his father’s departure. Companionship and support in this world is the greatest love. Dear friends, we treat ourselves the same way. Please try to accompany the “not good enough” self, give Ta a little space and time to exist, Ta will not let you suffer for too long. Step 3: Try to analyze the reasons for your emotions, discover your deepest needs, and try to satisfy and soothe yourself. For some time now, I have been asked by friends how to quickly get rid of depression this little black dog, I remember that the most said in my message is to try to discover their inner needs, and to compensate and meet the missing part inside. Many of my friends felt confused and found it difficult to understand and operate. After thinking about it, I found that there are actually stages to discovering your inner needs. You can’t explore your inner needs when you are still struggling with your feelings. Most of us have childhood wounds and inner needs at the subconscious level, which require some thought and time to explore. Let’s talk about an example of my own inner needs exploration, which may be easier to understand. I discovered during my depression that basically every time I was uncomfortable or had a recurrence it was related to work, and the negative emotion was feeling tense and anxious. My original pattern was to be in a constant state of anxiety and tension, constantly looking for something else to get rid of this uncomfortable feeling, such as eating, watching bubble drama, boiling telephone porridge, and hot temper at the touch of a button. The effect of emotional relief is naturally not good, and people around you will follow you because you often lose your temper and get upset, and will think that you are playing small, but only you know that it is because of your helplessness about the feeling of anxiety that you desperately look for other ways to relieve the emotions. (P.S. From this point on I began to sympathize and understand those people with hot temper, there are many people who are doing a massive war with themselves internally and just reflect it in extreme form, they are actually very painful inside.) When I tried to explore my own inner needs, I analyzed it like this, I actually do not like my current job, I do a good job, but very tired, I want to quit but I worry about not working without financial resources, I worry that I can not have a stable life in the future, I worry that my instability is not good for the future birth of babies, I worry that I can not control the future. In fact, the truth is that my work ability is better, I can find a stable and can balance my life, even if I do not work, I still have the conditions to take some time off and do some things I want to do, my life has been steady and getting better. The most important thing is that I fully realize that I deserve a good life and future. I was relieved when I really realized what I was worried about fearing. Sometimes we struggle desperately not with the object of our worry and fear, but with the worry itself, constantly wandering into the pain and not trying to get out. Nowadays, there are many women who are troubled by family problems, such as always worrying about their husbands cheating or leaving them, looking for traces of suspicion every day, making themselves and their husbands nervous, getting less and less intimate, the more detached they are, not getting care from their husbands, the easier it is to confirm their inner imagination. There are many people who will blame it on communication problems or trust issues. I think from the psychological level to analyze may be more in-depth, many such women often have a less than complete family or parents lack of sufficient love between them, they themselves have no confidence and security in the marriage deep inside, in fact, the real need is I long for a complete and loving marriage. If they are willing to face their true needs, realize that I deserve a good marriage, and express their needs positively to their husbands, then the state of the marriage may be very different. I hope to have the opportunity to learn and share more, and I hope that a little sharing and personal experience will be of some help to you, and I hope that you will be able to say goodbye to the gloom and go to a peaceful and warm life soon.