If you are suffering from depression, then you are not alone. According to statistics, tens of millions of people around the world are in the same predicament as you are every day. Almost 10% of the population suffers from depression, and more than 10% suffer from more than one anxiety disorder and other psychological disorders; one in four or five people suffer from depression at some point in their lives, and the incidence is two to three times higher in women than in men. And research shows that depression is on a slow rise. Depression is a frightening psychological state that causes untold suffering, but depression is also manageable and treatable. What should you do when you are depressed? Here are some ways that may help you relieve depression and get out of it. 1, recognize depression, accept depression Depression is multifactorial, it is the genetic quality, biological factors, childhood experience, psychological stress and other factors caused by the interaction. In some cases, certain factors play an important or even decisive role in the occurrence of depression, while in other cases it may be a combination of many factors that have an impact. In a depressed state, our brain becomes uncontrollable and incomprehensible, when our brain overestimates the dangers we face, causing us to become frightened, inferior, and overwhelmed. If we tell ourselves that depression is a part of us, a functional state of our brain, then we take a step towards getting out of it. Then we will have taken the first step toward getting out of depression. It may be difficult for you to allow depression to exist, because you always want to get rid of it. In fact, depression is just like that cloudy or rainy day that anyone can experience. There is no such thing as a person without melancholy, and melancholy is indispensable to life. The reason why many people cannot walk out of melancholy is not caused by melancholy itself, but by our unreasonable and unscientific view of melancholy. Allow depression to exist within yourself, when you really accept it, your will slowly become slowly relaxed, slowly calm, slowly become powerful, depression slowly slipped away. 2.Change your behavior When we are depressed, we feel overwhelmed with our daily work and life. Therefore, we should make reasonable arrangements for these activities so that we can complete them one by one. Sometimes we can break down complex problems into simple ones and complete them one by one so that we don’t find things so difficult. For many depressed people, they lie in bed for a long time not to rest or regain their strength, but as a way to escape. Therefore, the most important thing is to make an effort to get out of bed and do one positive thing a day as planned. Remember: your brain tricks you into saying no and persuades you to give up trying, while you must slowly convince yourself that you can get things done little by little. 3, increase the level of activity, distraction When you feel nervous, depressed, try to deliberately relax the effect is not ideal, because your brain can not be quiet, you are full of negative events in life. You need to do some physical activities to distract your attention, such as jogging, brisk walking, swimming, playing ball, aerobics, tidy up the garden, etc.. Confucius once “did not eat all day and did not sleep all night in order to think”, but finally found that “it is useless, it is better to learn”. It is useless to be confused, it is better to take action, because there is nothing to do to have so much time to be depressed. Set goals for yourself, follow your own goals, when you are busy with the goal will naturally forget the melancholy. 4. Know your limits Many people feel they can’t cope because they are overworked. They feel their failure and feel so ashamed of it that they fall into depression. We rarely see depressed people putting their feet up on the table and chairs and peacefully enjoying their time of rest. Many depressed people are perfectionists, so demanding and busy that they are “burned out” and “depleted”. Therefore, no matter where you are, you must remember: you and others, you do the same work is limited, do not take all the responsibility to carry their own, and there is no need to let all the pain to bear. 5. Seize the present and live in the present Modern life brings us material abundance and keeps us away from nature. Close to nature, away from the city’s pleasant and stressful, to a quiet place with beautiful scenery, you can relax your body and mind, combined with moderate physical exercise, can greatly improve their mood, will make insomnia, anxiety, depression will not be cured. After the material life to meet the food and clothing, happiness is not directly related to the material. The highest happiness index in the world is not the highly developed material life in Europe and America, but the indigenous people of the Pacific Island countries, who live a simple and happy life. Therefore, there is no need to envy others, everyone has their own worries, everyone has their own happiness. Experience the present, live in the present, live every moment, experience every bit of life carefully, discover happiness from the things around you, and enjoy what you already have. No need to regret the past, no need to worry about the future, enjoy the simple life, this is our Chinese “Zen” emphasizes the realm. If you are neglected, cheated, or unable to do anything, then you have reason to complain. But if there is nothing you can do to change things, it is no good to complain in anger. In daily life, learning to be content is much easier and happier than complaining about everything. A wise person will understand this truth: If you want to become lost, life will have one setback after another; if you want to make yourself satisfied, life will also appear one after another happy. Trouble is what you ask for. Don’t force what you can’t have. Another trick to prevent dissatisfaction is to desire less and not to suffer. The way to happiness is to be in a state of joyful abundance and grateful contentment at all times. A person without a happy mindset will not feel happy no matter who they are with, no matter what they get, or what they encounter. 7, like others “a hundred years to cultivate the same boat, a thousand years to cultivate a common sleep”, get together is fate. Today’s world, people next to each other, shopping malls, stations crowded, the highway traffic, want to get away from the crowd is very unrealistic. Learn to like others and praise their merits in interaction with others, which will help improve interpersonal relationships and make you feel good about yourself. Liking others and actively sharing experiences with others is a source of happiness. Consciously integrate into the crowd, and see themselves as part of the collective, which is a sign of maturity. 8, more talk about the good things There are such people, they either do not make a sound all day, or they will say some fatal words, making the atmosphere awkward, and perhaps will ruin the good mood of others all day. These people are often either poor or prominent. The poor feel they should complain, so they complain; the noble feel they should show their status by talking, so they like to rebuke their subordinates. In fact, in life, appropriate humor is much more beneficial than sarcasm and sarcasm. Get used to start your day in a good mood, say a pleasant word, tell a few funny stories, do so not only to make yourself feel happy, the people around you will also be very happy, you will be very popular. Remember, no one likes a pessimist, no one will like you like Mrs. Xianglin chattering about your misery. 9, stick to sports Many athletes will tell you the benefits of sports. One of them is the runner’s sense of well-being, that is, will feel cheerful, the relaxation or relaxation of the spirit. Many studies have shown that exercise will reduce the response to psychological stressors, but also to stop or reduce the feeling of, for example, frustration, depression. In addition, exercise has other psychosocial benefits: (1) increase self-control, autonomy, and self-satisfaction increase self-confidence; (2) improve body image and self-esteem; (3) improve the rhythm of brain activity under work stress, even if the work is physical; (4) improve mental function, concentration, and efficiency; (5) cleanse, vent emotions in interpersonal or work stress; (6) reduce stress levels; and (7) To get rid of mild worries. 10, healthy diet The vitamins and amino acids contained in food have an important impact on a person’s mental health. 5-Hydroxytryptamine is a substance that helps us feel good and can give our brain a sense of “satisfaction”. When our 5-hydroxytryptamine levels are high, we feel good. If levels drop, we feel bad and depressed. One way to increase 5-hydroxytryptophan levels is to eat foods rich in tryptophan. Foods that contain tryptophan include meat, fish, eggs, cheese, milk, yogurt, nuts and legumes such as peas, soybeans and lentils. In addition to tryptophan-rich foods, certain carbohydrates, like whole wheat bread, brown rice, and oatmeal, help facilitate the conversion of tryptophan to 5-hydroxytryptamine. Fats, oils, sugar and alcohol do not contain tryptophan and should be eaten sparingly. Some studies have found that eating large amounts of sugar or other sweets can increase the susceptibility to depression in some people, so eat less desserts like cake. The above 10 self-help methods are mainly to help patients with mild to moderate depression to relieve depression, but if your depression does not improve or suffer from major depression, you must promptly seek formal and systematic treatment in hospital. Antidepressant medication and psychotherapy, or a combination of both, can be very effective in treating depression. Finally, when you are depressed, you can recite the poem “If Life Deceives You” by the famous poet Pushkin, which may be enlightening and enlightening for you.