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
45
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.
【T4】
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
the positives
解析
转载请注明原文地址:https://kaotiyun.com/show/wnIK777K
0
专业英语八级
相关试题推荐
【T1】______areactually【T2】______.Whiletheyare,perhaps,【T3】______tomeaningincommunicationinthesamewayasgrammaror
PASSAGETWOWhat’stheauthor’ssuggestioninthelastparagraph?
回想起小学四年级以后的日子,便有如进入了一层一层安静的重雾,浓密的闷雾里,甚至没有港口传来的船笛声。那是几束黄灯偶尔挣破大气而带来的一种朦胧,照着鬼影般一团团重叠的小孩,孩子们留着后颈被剃青的西瓜皮发型,一群几近半盲的瞎子,伸着手在幽暗中摸索,摸一些并不知
我的窗前有一棵树。那是一棵高大的洋槐。树冠差不多可达六层的楼顶。粗壮的树干与三层的阳台相齐,碧绿而茂密的树叶部分正对着我的四楼的窗户。坐在我的书桌前,一树浓阴收入眼底。从春到秋,由晨至夜,任是着意的或是不经意抬头,终是满眼的赏心悦目。那树想必已生长了多年。
人类文明迄今已经历了原始文明、农业文明和工业文明,目前,人类社会正处在由工业文明向生态文明的转型期。工业文明是以经济快速发展、社会财富不断快速增长为标志,极大地满足人们对物质的需求。由于工业文明的快速发展,中国已成为世界制造业大国,随之而来的是资源的过度开
中国认为,人权的实现离不开世界的和平与发展。和平与发展是当今世界的两大主题,也是实现普遍人权和基本自由必不可少的前提。没有和平稳定的国际环境,没有公正、合理的国际经济秩序,就不可能实现普遍的人权。国际社会只有将促进人权同维护世界和平、促进人类发展联系起来,
那是动乱的第二年吧,我被划进了“黑帮”队伍里。我在那长长的“黑帮”队伍里倒不害怕,最怕的就是游斗汽车开到自己家门口,这一招太损了。嗨,越害怕还越有鬼,有一次汽车就真的开到了家门口。那八旬的老母亲看见了汽车上的我,嘴抖了几抖,闭了眼睛,扶着墙,身子像泥一样瘫
Googlemaybevaluedatmorethan$185billionandboastmillionsofusers,butthatdoesn’tmeantheInternetgiantisanymatc
小巷的动人处就是它无比的悠闲。无论谁,只要你到巷里去踟躇一会,你的心情就会如巷尾不波的古井,那是一种和平的静穆,而不是阴森和肃杀。它闹中取静,别有天地,仍是人间。它可能是一条现代的乌农巷,家家有自己的一本哀乐账,一部兴衰史,可是重门叠户,讳莫如深。夕阳影里
Thefightforthe$800billionU.S.groceryindustryhasjustbegun.Amazonhasshakenuptheplayingfield,traditionalgroce
随机试题
合成氨原料气最终净化方法有哪几类?
After______seemedanendlesswait,itwashisturntostepintothedoctor’soffice.
肺表面活性物质
患者,男性,40岁。肛周疼痛4天,肛门右侧皮肤发红并伴疼痛,坐位及排便时明显,2天前疼痛加剧并出现局部肿胀,无畏寒、发热。体检:肛门局部见一个2cm×2cm的包块,有脓头,周围皮肤发红,有波动感。该病人最可能的诊断是
某施工企业项目经理,在组织项目施工中,施工质量控制不严,造成工程返工,直接经济损失达30万元,则施工企业主要追究其()。[2012年真题]
某发行人拟于2008年对同一控制人控制下的其他企业甲、乙、丙、丁进行重组后申请IPO。重组方案和被重组方2007年主要财务数据如表3-1-2所示(单位:亿元)。发行人2007年资产总额10亿元,营业收入12亿元,利润总额3亿元;与被重组方没有可抵扣的关联交
当保证金账户的水平低于________时,结算所会通知经纪人发出追加保证金的通知,要求交易者在规定时间内追加保证金达至________水平。( )
行政决策是个复杂的过程,()是政策过程的第一阶段,决策者需要辨认什么是政策问题并依照某种标准,对问题的轻重缓急做出排序。
下列在普通话中只能当作一个词的是()。
1927年大革命失败后。党的工作重心开始转向农村,在农村建立革命根据地。农村革命根据地能够在中国长期存在和发展的根本原因是()
最新回复
(
0
)