70 methods suitable for individual self-treatment of depression

The key to successful treatment is to completely eliminate clinical symptoms and reduce the risk of recurrence; Improve the quality of life, restore social function, and achieve correct clinical cure. The treatment of depression includes medication, psychotherapy and physical therapy.

—— Excerpted from the Guide to the Prevention and Treatment of Depression in China (version 20 15).

Reflections on the treatment of depression;

1, hospital regular diagnosis and full rational self-assessment;

2. Moderate or severe need for hospitalization or medication and physical therapy; Mild or moderate, active self-regulation and self-treatment at the same time as psychological counseling and treatment;

3. Pay attention to self-treatment and cognitive adjustment and personality improvement after clinical cure.

Instructions for use of forms

1, self-treatment advice, be familiar with at least one, preferably more than two mainstream psychotherapy, and try to choose multiple auxiliary methods, the more auxiliary methods, the better, emphasize the comprehensive use of multiple therapies, not single, and make a good behavior plan.

2. Understanding the monism of body and mind is of great benefit to the treatment of depression;

3. Fitness refers to the level of self-study and self-treatment: 1-5, with 5 being the most suitable;

2, scientific and rigorous, avoid blind practice, if you are confused, actively seek the help of psychological counselors.

Table 1: Basic treatment of depression

Table 2: Mainstream psychotherapy and schools

Table 3: Adjuvant treatment of depression

Table 4: Other non-mainstream therapies for depression

A brief description of some therapies and methods

2-5 Cognitive Behavior Therapy

Basic thinking: It is not external events, environments and encounters that cause us psychological problems, but our understanding, concepts and views on these, that is, cognitive deviation will lead to psychological problems.

Unreasonable cognition, such as excessive pursuit of perfection and absolute thinking, such as:

I must do something ... otherwise, life is meaningless.

If you can't ... it's just a waste.

If you can't do such a small thing well, your life will be over! (catastrophic)

It may be difficult to find these unreasonable perceptions. Therefore, external assistance may be needed, such as the help of a psychological counselor. After discovering and finding a way to deal with them, it's all up to you.

Recognizing unreasonable cognition and adjusting cognition with some necessary methods can change attitudes, affect choices, affect emotions, further change habits and gradually change the whole person.

2- 19 Mahayana cognitive behavioral therapy

Although the Zen Buddhism of Mahayana Buddhism is a major Buddhist sect in the Han Dynasty, it can be said to be a kind of China Buddhism, which formed a part of the traditional culture of China as early as the Tang Dynasty and had a far-reaching influence on the ideology and culture of later generations. The concept of "Zen" advocated by Zen has injected new vitality and connotation into China culture. Today, when people mention "Zen" and "Zen", they will instinctively think of Zen.

Zen has a profound influence on China's history and culture. Its purpose is to think clearly and point directly at people's hearts, which is the cognitive part of psychology, and its behavioral therapy part in the psychological sense is a hundred ways of meditation.

Zen, what is the therapeutic principle on the psychological level?

Everything changes with birth, aging, illness and death (impermanence), but people will have a habitual greedy and grabbing response to the impermanence of pleasure, hoping that it will never change; However, the unpleasant feeling is disgust and rejection, and I hope I will disappear soon. Therefore, the real source of human pain and trouble is not the feeling itself, but this greedy response. If we can get rid of this habitual reaction, we can completely get rid of the pain. Zen thought, emphasizing emptiness and the present, is the treatment of psychological problems.

3-36 Exercise Therapy

Besides medication and psychotherapy, exercise may be the most effective method for depression. Some people who have recovered from depression even think that exercise is more effective than medicine.

What kind of exercise you choose is completely different from person to person. It can be long-distance running, jogging, swimming, brisk walking, hiking, basketball, badminton and other sports.

The point is, combined with your physical condition,

1, with a certain speed, intensity and exercise, it is best to have all three, and it is best to have a moderate balance and more;

2, form a law, at least 40 minutes a day, it is best to exercise twice;

3. Exercise until you sweat at least a little and feel a little tired;

If you are a patient with moderate or severe depression who doesn't want to go out to meet people for the time being, you can exercise indoors, for example, walking around the house, doing squats and push-ups. This is also very positive and can effectively relieve anxiety, pain and fear.

Continuous, regular and intense exercise for a certain period of time is helpful to relieve various depressive symptoms, such as anxiety and insomnia. If it is to treat insomnia, proper exercise is very helpful to sleep, but it is best to finish it after dinner and two or three hours before going to bed. Sleep immediately after exercise, otherwise excessive exercise will have a negative impact on sleep.

Effective exercise should pay attention to science and combine with your own situation. There are many cases of moderate and severe depression, which can only be completely cured through exercise.

If we can use the method of "sports Zen" to do all kinds of sports, or have a scientific, reasonable and tailor-made sports rehabilitation program, the effect will be better.

3-38 Vows, Vows, Confessions, Recitation, Reading, Copying, Treatment, Turning, Giving, Dedication, Happy Giving, Summarizing and Repaying.

These methods themselves come from mainstream religions. In fact, any mainstream religion in the world is a complex and perfect set of super psychology. These methods themselves have been tested by thousands of years of history. As a method itself, there is no innovation. Let these methods break away from religion itself and become a kind of psychotherapy. At this level, it is a safe innovation, which has been tested by history, is mature and reliable, and is acceptable to modern people.

People's psychological problems are often caused by the lack of positive psychological process and positive emotional experience, and these methods have positive effects on people's psychology and behavior, and can promote personal psychological growth and personality perfection.

3-57 Art Therapy

According to the monism of body and mind, all artistic expressions, body movements, artistic behaviors or expression processes will have a positive impact on psychology and emotions. Therefore, as long as it is in a way that you like and can bring you a sense of pleasure, it will have a positive impact on your psychology. The process of painting, calligraphy and dancing itself has a therapeutic effect.

3-60 Reading Therapy

It may be better to combine reading and chanting. Turn it into a behavior plan. For example, reading the Heart Sutra aloud will produce positive physical and mental feelings after reading it for a period of time, such as clearer vision, physical relaxation, inner pleasure and so on. The meaning of reading is psychological cognition, and the process of reading aloud is behavioral therapy, which will promote the simultaneous transformation of body and mind. Understanding the Heart Meridian can also effectively treat fear in depression.

The content is positive, preferably classic, which has the significance of strengthening cognition. Speak loudly at a fixed time every day, preferably loudly, to form a rule, which can enhance self-confidence

3-6 1 bibliotherapy

There is an allusion in the Romance of the Three Kingdoms that Cao Cao has a "headache" and the pain is often unbearable. When he had a headache, he read "Please Pay for Exercise" written by Chen Lin, and was surprised to get a cold sweat.

A good book can relax the mind and increase the fun. It is spiritual food, which can prevent emptiness, help people eliminate boredom, solve depression and forget pain, and has "medical value". Modern medical research also points out that good books, articles and poems are like psychological consultants and noble teachers.

Reading therapy, as a kind of therapy or adjuvant therapy for treating diseases, has a certain effect on relieving boredom, relieving anxiety and dredging pleasure for almost all kinds of patients with chronic diseases and mental diseases.

Suggestions on the purpose of reading:

Must be classics, such as Buddhist scriptures, Bible, Taoist classics, others, such as Romance of the Three Kingdoms, The Old Man and the Sea, The Thousand and One Nights, Red and Black, Letters from Zeng Guofan, Andersen's Fairy Tales, Notre Dame and so on.

Jin Yong's works are basically ok.

Classic psychological works, classic biographies, etc.

Don't read new books, idle books and for-profit junk books. I don't read online articles that don't know the source and author.

Attention! Reading online novels may be harmful! It's useless

3-62 classic film and television therapy

Be sure to choose movies and TV works that can show human nature, touch the heart, have positive feelings or have determination. For example:

Forrest Gump treats inferiority complex;

The Great Gatsby understands human nature;

Love dancing is good for treating depression;

Rocky series to enhance willpower;

Muriel's Wedding enhances self-confidence;

The Shawshank Redemption has no interest in treating depression;

Old version of Romance of the Three Kingdoms, understanding human nature of life, positive feelings;

"Liang Jian" is inspirational;

Oscar and other films selected classic award-winning films, such as Titanic and Broken Blue Bridge.

Note: junk movies are ineffective, just killing time, and may even make depressed people more bored and meaningless.

Temporarily ended, will continue to update.