（每日一读）3月高考英语考前突破 阅读理解能力 文化教育 15个对付抑郁的方法.doc

15个对付抑郁的方法depression is difficult, but there are handy mental tricks you can use, which are proven to work well to lift your mood. use these mental tricks to build a more positive mindset and keep the black dog at bay.战胜抑郁不容易，但这里的15条便利小贴士，能帮助你快速改善心情，建立起乐观心态，走出抑郁。1. dont catastrophizestop thinking about the worst-case scenario, and all the things that could possibly go wrong. instead, step back and take a realistic look at life. nothing is ever the end of the world, after all.2. stop ruminatinga lot of bad moods are worsened by the fact that you keep thinking about them, and feeling sorry for yourself. stop being so concerned with how you feel. youll never change things by getting stuck in thinking about them take action instead, to make things better.3. get perspectiveif you think your depression has been fueled by a specific event, make sure youre not blowing things out of proportion. a chat with a caring friend may help you to see your way through the fog.4. focus on the positivesrealize that your mood may be magnifying the bad things in life, and you may find yourself focusing on the negative. instead, look for whats good in a situation, even if its just a lesson or a chance to grow stronger.5. dont over-analyzerunning through exactly what has gone wrong, and picking it to pieces, rarely helps. instead of endlessly going over the problem, and getting bogged down in the details, start thinking about possible solutions.6. be kind to yourselfwhen people feel bad, they sometimes talk to themselves unkindly, and beat themselves up. what you need right now is a friend, not an enemy. make sure your words and deeds are gentle and encouraging.7. dont dwell on the pastits totally pointless to worry about the past, because you cant change it. the best thing about the past is that its over. allow yourself to move on.8. dont fret about the futurethe only power you have to change things is in the present moment, so its a waste of time worrying about the future, especially as you have no idea how things may turn out. instead, take positive steps now, so you can handle whatever life throws at you.9. avoid black-and-white thinkingif something has gone wrong, or you made one mistake, it doesnt mean that your whole life is doomed, or that youre no good. cut yourself slack and consider a more balanced version of events.10. fake it a bitscience shows that even if youre not happy, putting on a smile releases feel-good chemicals in your brain. if the mental trick of slapping on（随便穿上） a big grin seems a bit much, then try a half-smile instead to lift your mood.11. stop being a victimwhen youre feeling low, its easy to get caught up in believing that bad things are happening because of you. dont allow yourself to believe that youre a victim. you have the power to choose how you react to problems and thats the most powerful thing of all.12. get movingits virtually impossible to hang onto a horrible mood when youre jogging on the spot, or jumping on a trampoline（蹦床）, because your physiology wont allow it. try moving your body and see if that will brighten your mood.13. dont isolateyou may be especially sensitive to what other people say and do if youre feeling down, but remember that shutting yourself away will only make you feel worse. meeting a friend for a quick coffee, or getting fresh air, can only help your frame of mind.14. reach out to othershelping other people is a wonderful way of taking the focus off yourself and how you are feeling. helping others feels good as well, so its a great mental trick to lift your mood.15. be gratefulits very difficult to be depressed if y