dxy

没有任何方法能够快速消除抑郁。即使你正在接受治疗，服用抗抑郁药物，也需要一定时间才能缓解症状。12月份的梅奥诊所女性健康杂志提供了五种自我保健方法，可帮助你缓解抑郁症状，减少复发。

1、保持活力。每日最少15～30分钟的体育运动在大多数时候可以改善情绪，长期规律运动可防止抑郁复发。

2、饮食健康。营养均衡的饮食有助于使你现在并且持续的感觉更加良好。

——多吃全麸谷类、豆类和蔬菜。它们提供的能量比烤制食品和糖类更加持久。

——规律饮食，尤其是早餐。规律进餐可避免出现由于隔餐进食出现的焦躁和暴饮暴食。

——增加冷水鱼的摄入,如鲑鱼、大比目鱼、鲔鱼、竹荚鱼等。研究显示冷水鱼所含的Ω-3脂肪酸有助于减少抑郁症状。

——避免酒精和咖啡因的摄入，它们可导致抑郁和焦虑。

3、睡眠充足。力求每晚睡眠达到8小时，并且按时就寝。

4、减少压力。对付抑郁已经是相当大的压力了，因此尽量限制其它方面的压力。

——简化日程表并排好先后顺序。

——保持条理性，这样能知道在哪里找到你需要的东西。

——如果累了，就休息吧，即使只是一日小憩或者周末假期也好。

——认识应激信号并将其化解。胃病发作了么？是不是忘记了什么或者觉得极不耐烦？注意这些信号并加以控制。

5、保持人际关系。这是一个优先考虑的问题，社会联系可使你感受到生活的目的和意义。

——认识到给予和获得的重要性。在交往中全心奉献固然好，但从他人那里获取也很重要，尤其是当你沮丧的时候。

——养成信念。研究显示，信仰比自己更伟大事物可增强应对生活沉浮的能力。

——避免消极和不健康的交往，这可能是你堕落。

Five Self-Care Strategies For Depression

Main Category: Depression News
Article Date: 11 Dec 2006 - 0:00am (PST)

There's no quick fix for depression. Even if you are under medical care and taking antidepressant medication, improvement takes time.

The December issue of Mayo Clinic Women's HealthSource offers five self-care strategies that can help you feel better and reduce the risk of recurrence.

1. Keep active. As little as 15 to 30 minutes of physical activity most days has been shown to improve mood. Long-term regular exercise can help prevent recurrence.

2. Eat well. A well-balanced eating strategy will help you feel better now and later.

-- Eat more whole grains, beans and vegetables. They provide a longer-lasting energy source than processed baked goods and sugar.

-- Eat regular meals, especially breakfast. Regular meals avoid the irritability and overeating that can come from skipping meals.

-- Increase your intake of cold-water fish such as salmon, halibut, tuna and bluefish. Research indicates that the omega-3 fatty acids in these cold-water fish may help reduce symptoms of depression.

-- Avoid alcohol and caffeine, which can contribute to depression and anxiety.

3. Get adequate sleep. Aim for eight hours a night, and be consistent with bedtime.

4. Control stress. Coping with depression is stressful enough, so try to limit other sources of stress.

-- Simplify your schedule and prioritize.

-- Get organized so you know where to find things you need.

-- If you need a break, take it, even if it's just a day trip or weekend getaway.

-- Recognize stress signals and slow down. Is your stomach upset? Are you forgetting things or feeling extra irritable? Take notice of your signals and do something about it.

5. Stay connected. Make relationships a priority. Social ties give you a sense of purpose and meaning in life.

-- Recognize the importance of give and take. It's true you should give of yourself in a relationship, but it's also important to receive from others, especially when you are depressed.

-- Cultivate your spirituality. Studies have shown that believing in something larger than yourself strengthens your ability to cope with life's ups and downs.

-- Avoid negative and unhealthy connections that might bring you down.

Mayo Clinic
200 First St. SW
Rochester, MN 55902
United States
http://www.mayoclinic.com/

http://www.medicalnewstoday.com/medicalnews.php?newsid=58596

编辑：蓝色幻想