对抗消沉的5大必杀技

意志消沉的时候，最好做点什么对付它——因为这种情绪，只会自生，可不会自灭。除了找医生，以下还有5个必杀技推荐给你~

1.Exercise. Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won't take long to notice a difference in your mood.

必杀技1：做点运动。每天抽出15到30分钟去散步吧——或者跳舞、慢跑、骑单车，随你喜欢。我知道，意志消沉的人可能不太想动，但无论如何，请说服自己动起来吧（找个运动伙伴会更有动力噢~）。运动的习惯一旦形成，你很快就会发现心情的好转啦！

In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression. Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites). Two other aspects of yoga — breathing exercises and meditation — can also help people with depression feel better.

除了有氧运动外，很多瑜伽姿势也有抗击消沉的神奇疗效噢。试试看狗趴式和腿向上靠墙式吧（这些姿势都可以在瑜伽网站上看到）。另外，瑜伽的另外两种练习——呼吸练习和冥思练习——也可以帮助改善心情。

2.Nurture yourself with good nutrition. Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you'll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person's mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don't feel hungry, try to eat something light, like a piece of fruit, to keep you going).

必杀技2：吃点好的。心情不好，胃口也会受影响，有的陷入厌食，有的就沦为吃货。如果真到了这一步，你就该格外注意营养的问题了。要知道，营养对人的心情和精力也有很大影响力啊。所以呢，一定要规律饮食，多吃水果和蔬菜，才能蹦蹦跳跳真可爱啊！（就算你真的不饿，多少也吃点清淡点的东西，比如水果什么的，至少先把“青山”给保住了啊）。

3.Identify troubles, but don't dwell on them. Try to identify any situations that have contributed to your depression. When you know what's got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding. If there's no one to tell, pouring your heart out to a journal works just as well.

必杀技3：理清烦恼，然后放下。试试看，把消沉的原因找出来，然后跟知己倾诉倾诉。倾诉能帮你发泄情绪，获得理解，何乐而不为？如果实在没倾诉对象，那就跟日记掏心掏肺吧，效果也是一样的。

Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression. (It may also help them feel there's something they can do instead of just watching you hurt.)

一旦把这些情绪都发泄出来了呢，你就得朝好的方面去看了。要行动起来才能解决问题啊，解决不了就找人帮忙。亲密的友情和亲情也能很好对付消沉情绪噢。（这也能让想帮助你的朋友和家人好受一点）。

4.Express yourself. With depression, a person's creativity and sense of fun may seem blocked. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices flowing, you also loosen up some positive emotions. Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.

必杀技4：多多表现自己。人一消沉，创造力就会受阻，生活也会变得无趣。所以啊，快快动动你的想象力吧（涂涂画画，缝缝补补，跳跳舞，写写字，谱谱曲都可以）。你不光要让想象力动起来，你还得多多放松心情。找朋友或者宠物消磨消磨时间，或者就自娱自乐也未尝不可。再给自己找点好玩的东西——比如一部喜剧片。笑一笑，十年少啊。

5.Look on the bright side. Depression affects a person's thoughts, making everything seem dismal, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of one more. Consider your strengths, gifts, or blessings. Most of all, don't forget to be patient with yourself. Depression takes time to heal.

必杀技5：凡事往好的方面想。人一消沉，瞅什么东西都能瞅见阴暗、消极和绝望。如果你真这样，那赶紧想办法，去发现生活中美好的东西。先找出一个，然后再联想一个。比如说，你很强大？你很有才？或者你很幸运？总之最重要的就是一句，要对自己要足够的耐心啊。对抗消沉，可不是一天两天的功夫。