首页
外语
计算机
考研
公务员
职业资格
财经
工程
司法
医学
专升本
自考
实用职业技能
登录
外语
How to Fight Depression Without Outside Help Depression is a common feeling, but sometimes it can become 【T1】______. 【T1】____
How to Fight Depression Without Outside Help Depression is a common feeling, but sometimes it can become 【T1】______. 【T1】____
admin
2021-02-24
33
问题
How to Fight Depression Without Outside Help
Depression is a common feeling, but sometimes it can become 【T1】______. 【T1】______
You may need outside help to improve it. But if you can take on your own, here are
two steps to control it.
Correct dysfunctional thinking
- definition
—a way of framing the world: feel like you’re always fighting 【T2】______ 【T2】______
- four types
—【T3】______: thinking in "black and white" 【T3】______
—filtering or discounting 【T4】______: focusing on the negative of a situation 【T4】______
—overgeneralization: thinking one bad experience guarantees more bad experiences
—blaming: blaming yourself for things you are not 【T5】______ 【T5】______
- solutions
—find a journal to write in 【T6】______ 【T6】______
—monitor emotions in your journal
—notice 【T7】______ 【T7】______
—analyze your thoughts before feeling differently
—write down your 【T8】______thoughts 【T8】______
—the things that pop into your head spontaneously: ideas about yourself, about
the world, and about the future
—write down 【T9】______to reframe the automatic thoughts 【T9】______
—counteract automatic labeling with more rational thoughts
Structure your day
- plan out each hour of your day
—make a 【T10】______to combat depression and loneliness 【T10】______
—find a day planner that has space for 【T11】______ 【T11】______
- consult your schedule 【T12】______ 【T12】______
—take the schedule with you and follow it closely
- track how you felt during the activity
—write down the level of 【T13】______ 【T13】______
—don’t evaluate on an all-or-nothing scale
- retrain yourself to be 【T14】______ 【T14】______
—rely on yourself to take care of daily needs
- plan a set of "go-to" 【T15】______for overwhelming times 【T15】______
—some examples: exercise, painting, reading, etc.
【T6】
How to Fight Depression Without Outside Help
Good afternoon. My topic today is how to fight depression without outside help. [1] Depression is a common feeling, but sometimes it can become overwhelming. There are two steps you can take on your own to control it, such as correcting dysfunctional thinking and structuring your day. Keep in mind that depression is a very complex illness and you may still need to get outside help to significantly improve.
The first thing you should do to fight against depression is to correct dysfunctional thinking. [2] Dysfunctional thinking is a way of framing the world so that you feel you’re always fighting an uphill battle. There are four common types of dysfunctional thinking. [3] The first one is polarized thinking which means not allowing for any gray areas in life, or thinking in "black and white. " [4] Another example of dysfunctional thinking is filtering or discounting the positives, which means focusing on the negative of a situation and ignoring any positives. A third type is overgeneralization which features thinking that one bad experience guarantees more bad experiences. [5] The last type is blaming. You are always blaming yourself for things you are not responsible.
So how should we fight against dysfunctional thinking? Four procedures must be followed. [6] Firstly, find a journal to write in. Journaling can be a useful tool to analyze your own thoughts without outside help. Journaling can help you identify and change the way you think and behave. This practice has also been shown to help decrease stress, which can be a byproduct of depression. Secondly, monitor your emotions in your journal. Our thoughts greatly influence how we feel and how we interpret and perceive our environments, our futures, and ourselves. People who suffer with depression often have thoughts that they are worthless, unlovable, or undeserving, and they often have thoughts that their environments are overwhelming, have insurmountable obstacles, and that their futures are hopeless. Many who suffer from depression feel powerless to change how they feel and the course of their lives. A great way to combat this is to monitor your emotions and automatic thoughts by recording them in a journal or daily record. [7] Start first by noticing mood changes, then begin to analyze what your thoughts had been just prior to feeling differently.
Next, [8] write down your automatic thoughts. Automatic thoughts are the things that pop into your head spontaneously. They tend to pertain to three types of ideas: ideas about yourself, about the world, and about the future. After you’ve identified your emotions about an event where your mood changed, you can start to analyze the automatic thoughts that correspond to the event. Then you can evaluate these thoughts to determine how they are dysfunctional, challenge them by looking for evidence for and against the thought. [9] Finally, you need to write down rational thoughts to reframe the automatic thoughts. Counteract your automatic labeling with thoughts that are more rational. Some ways to generate more rational thoughts include looking for evidence for or against the automatic thought, looking to your past for a similar situation in which the automatic thought did not hold true, and analyze the situation for blame and logically redistribute responsibility for feelings and events to others that may have been involved.
The second step to fight against depression is to structure your day. To do this, you need to follow the following five procedures.
Firstly, plan out each hour of your day. [10] Help combat depression and loneliness by keeping structure in your day with a daily schedule. The use of a schedule helps depression by counteracting the loss of motivation, hopelessness, and decreasing time for rumination, which are all associated with depression. Rumination is the activity of replaying a scenario or problem in your head over and over, like a broken record. While some people consider rumination as a form of problem-solving, if the problem is upsetting, you will end up continuing to be upset until you stop thinking about it. [11] Find a day planner that has space for hourly scheduling. Make sure you plan each hour of your day. Incorporate time for journaling, rest, exercise, relaxation, and self-care.
[12] Second, consult your schedule frequently. Carry your schedule with you so that you’re following it closely. It’s important to follow through with each activity, so prepare yourself by knowing what comes next throughout the day.
Thirdly, track how you felt during the activity. [13] After you have completed your scheduled activities, write down the level of competency you felt about completing the activity, as well as the level of pleasure experienced if any. This record of competency and pleasure can serve you in the future if you are having thoughts about not being able to get things down or being able to enjoy anything. Refrain from evaluating your activities on an all-or-nothing scale. Instead, try to evaluate on a scale of one to ten, with one being low competency or low pleasure, and ten being maximum competency and maximum pleasure.
[14] Fourthly, retrain yourself to be self-reliant. Self-reliance training is sometimes needed for persons with depression when they have become reliant on friends or family members to take care of daily needs. The process of self-reliance starts with taking back responsibility for self-care. It is important to begin in one area, scheduling this daily. For instance, you can start with being responsible for showering. You can also record your level of mastery in being responsible for showering. For instance, starting out, you may indicate that you were only able to get out of bed for the day and not shower. This may seem like no mastery at all, but it is more mastery than you previously had. Use your planner and feelings of competence to build yourself back up in self-care. Once you have taken on showering, you can tackle making the bed, then cleaning, etc.
[15] Finally, plan a set of "go-to" distractions for overwhelming times. It is important to know how and when to use distraction as a helpful method to combat rumination and intense emotions. Have a set of " go-to" distractions that you can use if you are ruminating, feeling overwhelmed, or feeling depressed. Some examples include: exercise, having coffee with a friend, painting, reading, meditation, prayer, or playing with a pet. Write down these distraction methods in your journal or planner. Consult them frequently so that you have a reminder about your distraction plan.
To summarize, the above two steps are things we can do to get over depression without outside help. But it is also important to understand for yourself what "outside help" means to you, as well as knowing when you need to access it. That is the topic for next week’s lecture. Thank you for listening.
选项
答案
your thoughts
解析
转载请注明原文地址:https://jikaoti.com/ti/hbkMFFFM
0
专业英语八级
相关试题推荐
Ifhedidnotcareofhisguests’feelings,hewouldsimplygetupfromhischairandannouncehisdeparture.
Aprojectlikelytoevolveinthenearorintermediatefutureisspacetourism.Todayspacetourismhasbecomeapurecommercial
Aprojectlikelytoevolveinthenearorintermediatefutureisspacetourism.Todayspacetourismhasbecomeapurecommercial
Aprojectlikelytoevolveinthenearorintermediatefutureisspacetourism.Todayspacetourismhasbecomeapurecommercial
Aprojectlikelytoevolveinthenearorintermediatefutureisspacetourism.Todayspacetourismhasbecomeapurecommercial
Ahistoryoflongandeffortlesssuccesscanbeadreadfulhandicap,but,evenifproperlyhandled,itmaybecomeadrivingforc
Theywouldknowthatinverycoldconditionswaterbecomesasolidcallediceandthatwhenheatingonafireitbecomesavapor
随机试题
根据现代产品的整体概念,下列要素中属于产品形体层的是()
男性,37岁。腹痛,腹胀5个月,不能进食2天入院。查体:上腹部膨隆,压痛。腹部CT检查:上腹部囊状包块。临床诊断:急性胰腺炎伴假性囊肿形成。术后第10天,肠内营养液24小时总量大于2000ml,连续2天少尿。最可能的原因是
A.乙醇B.甲醇C.聚乙二醇D.三氯甲烷E.四氯化碳属于第三类溶剂的是()。
依据《中华人民共和国大气污染防治法》,对于污染物排放超过规定的排放标准的机动车船,任何单位和个人不得()。
根据生态系统理论,企业社会工作是在一个由()等形成的生态系统中开展的服务活动。
下图示意我国某城市用地选择方案,河流西侧是老城区,东侧是规划中的新区。该地主导风向为东北风。下列有关该城市布局和规划的建议,合理的是()。
少年儿童模仿性强,可塑性大,具有慕师、崇师的心理,年龄越小,向师性越强,所以教师的劳动应具有().
注意的衰减模型和单通道模型的相同之处在于()
"Home,sweethome"isaphrasethatexpressesanessentialattitudeintheUnitedStates.Whethertherealityoflifeinthefam
【S1】【S2】
最新回复
(
0
)