Kev nyuab siab me ntsis yog ib yam mob uas ua rau muaj kev tu siab, npau taws, tsis muaj kev cia siab, thiab kev chim siab uas kav tau ntau lub hlis lossis ntau hli. Koj lub xeev kev xav tsis zoo cuam tshuam nrog koj lub neej txhua hnub, thiab koj tuaj yeem raug kev txom nyem los ntawm kev tsaug zog, tsis muaj kev xav, lossis npau taws. Txawm hais tias kev kho mob tsim nyog los kho kev nyuaj siab me ntsis, koj tuaj yeem hloov pauv txoj kev ua neej uas tuaj yeem pab koj daws nws thiab ua rau koj kev kho mob zoo dua. Qhia txog kev noj zaub mov zoo, tawm dag zog, txo kev ntxhov siab, thiab nce kev sib raug zoo tuaj yeem pab koj daws kev nyuaj siab me ntsis. Ib qho ntxiv, tshuaj tiv thaiv kev nyuaj siab tsis yog ib txwm muaj txiaj ntsig zoo rau cov neeg uas muaj kev nyuaj siab me me, yog li cov tshuaj uas tsis yog tshuaj thiab kev kho qee zaum tuaj yeem muaj txiaj ntsig ntau dua.
Cov kauj ruam
Txoj Kev 1 ntawm 4: Tawm Tsam Kev Txom Nyem thiab Kev Xav Ntawm Kev Rhuav
Kauj Ruam 1. Mus ntsib kws kho mob lossis kws kho mob hlwb kom kuaj thiab npaj kho
Thawj kauj ruam hauv kev daws kev nyuaj siab me ntsis yog nrhiav kev pab tshaj lij. Tham nrog koj tus kws kho mob lossis kws kho mob hlwb txog koj cov tsos mob, xws li kev cia siab lossis tsis tsaug zog, thiab saib seb koj puas muaj kev txom nyem me ntsis. Koj tus kws kho mob tuaj yeem sau ntawv qhia qee yam rau koj kom pib thiab tom qab ntawd xa koj mus rau kws kho mob hlwb, lossis koj tuaj yeem nrhiav tus kws kho mob hlwb ntawm koj tus kheej thiab mus ntsib lawv ua ntej.
- Nug seb puas muaj tshuaj antidepressant tuaj yeem pab tau.
- Tham nrog koj tus kws kho mob txog kev ntxiv lossis nce ntu kev kho thiab nug seb kev kho tus kheej lossis pab pawg twg yuav muaj txiaj ntsig tshaj rau koj.
TSWV YIM TSHUAJ
Elizabeth Weiss, PsyD
Clinical Psychologist Dr. Elizabeth Weiss is a licensed clinical psychologist in Palo Alto, California. She received her Psy. D. in 2009 at Palo Alto University's PGSP-Stanford PsyD Consortium. She specializes in trauma, grief, and resilience, and helps people reconnect with their full self after difficult and traumatic experiences.
Elizabeth Weiss, PsyD
Clinical Psychologist
Our Expert Agrees:
Depression, or the symptoms of depression, can have many different causes, so it's a good idea to go get a checkup to rule out any physiological causes. For example, it might be something organic, like a thyroid disorder. However, you might be suffering from a loss, and what you're experiencing is actually appropriate sadness during the grieving process.
Kauj Ruam 2. Txuas nrog tib neeg
Mus cuag cov phooj ywg uas tuaj yeem pab koj zam kev nyob ib leeg thiab kev nyob ib leeg uas yog qhov ua rau muaj kev nyuaj siab. Siv sijhawm ntau los tswj hwm koj kev sib raug zoo nrog tsev neeg thiab cov phooj ywg. Koj tuaj yeem teem sijhawm noj mov ua ke lossis tsuas yog taug kev nrog ib pab pawg. Txheeb xyuas cov neeg koj tuaj yeem ntseeg leej twg yuav mloog koj thaum koj xav tau. Qhia rau cov neeg ntseeg siab no paub tias koj tab tom hla dab tsi thiab nug lawv kom ncav tes rau koj ib ntus lossis npaj kev tawm mus.
- Kev sib raug zoo yog qhov tseem ceeb tshwj xeeb rau cov neeg muaj kev vam meej, lossis cov neeg uas feem ntau vam meej hauv kev sib raug zoo.
- Kev zam kev sib cuag nrog lwm tus yog ib qho ntawm cov neeg txom nyem los ntawm kev nyuaj siab, thiab qhov no tuaj yeem pab ua rau koj xav tsis zoo.
- Nco ntsoov tias koj yuav xav tau sijhawm ntxiv kom rov zoo tom qab siv sijhawm nrog tib neeg. Nco ntsoov tso cai rau koj tus kheej lub sijhawm no, tab sis ua kev sib tham zoo tshaj qhov koj tuaj yeem ua tau.
Kauj Ruam 3. Siv chav kawm lossis koom nrog pab pawg
Lwm txoj hauv kev kom ntseeg tau tias koj tau sib raug zoo thiab tsis cais koj tus kheej vim koj qhov kev nyuab siab me me yog txhawm rau koj tus kheej los ntawm kev kawm ib chav lossis koom nrog hauv pab pawg phau ntawv lossis lwm pab pawg.
- Cov chaw ua si hauv zos yog cov peev txheej zoo rau nrhiav chav kawm. Lawv ib txwm muab cov ntsiab lus ntawm kev ua noj, ua kom tawm dag zog, rau kev qhia dev. Cov tsev qiv ntawv tuaj yeem yog cov peev txheej zoo ib yam, feem ntau tuav cov pab pawg phau ntawv, pab pawg sib tham, lossis kawm hauv computer.
- Kev cuv npe hauv chav kawm yuav muaj txiaj ntsig zoo ob npaug. Koj yuav nyob ib puag ncig tib neeg, thiab koj yuav kawm paub txuj ci tshiab. Qhov no yuav pab txhawb koj txoj kev ntseeg siab thiab ntseeg tus kheej, uas tuaj yeem pab nrog koj kev nyuaj siab.
Kauj Ruam 4. Tuaj pab dawb hauv koj lub zej zog
Los ntawm kev cog lus pab lwm tus, koj yuav yuam koj tus kheej kom nyob ib puag ncig tib neeg tsis tu ncua. Kev pab lwm tus yeej pab koj xav tias muaj kev sib raug zoo hauv zej zog, uas yog li ntawd pab txo kev xav ntawm kev nyob ib leeg thiab kev nyuaj siab. Kev pab dawb kuj tseem pab tau rau kev tsim kev ris txiaj thiab tiv thaiv kev xav tsis zoo.
- Qhov ntau ntawm cov sijhawm pab dawb yuav luag tsis muaj qhov kawg, los ntawm kev ua tus qhia qhia nyeem ntawv rau tus menyuam mos liab ntawm chav yug menyuam. Koj tuaj yeem tuaj yeem pab dawb ntawm lub tsev qiv ntawv hauv zos lossis chaw nyob tsiaj.
- Xav txog koj cov haujlwm yam koj nyiam thiab nyiam yog txoj hauv kev zoo los nrhiav txoj hauv kev los pab dawb.
Kauj Ruam 5. Koom nrog pab pawg txhawb nqa
Koj yuav muaj kev nkag siab thiab muaj cov neeg nkag siab txog cov teeb meem koj tab tom ntsib thaum koj koom nrog pab pawg txhawb nqa kev nyuaj siab. Los ntawm kev ntsib nrog nws cov tswv cuab, koj yuav muaj peev xwm kawm paub ntau ntxiv txog kev nyuaj siab me me thiab txoj hauv kev uas cov tswv cuab koom nrog daws lawv cov teeb meem.
- Koj tus kws kho mob yuav tuaj yeem pab koj nrhiav pab pawg txhawb nqa hauv koj thaj chaw.
- Koj tseem tuaj yeem mus ntsib National Alliance on Mental Illness (NAMI) lub vev xaib txhawm rau nrhiav pab pawg.
- Pab pawg txhawb nqa tsis yog hloov pauv rau kev kho mob, tab sis lawv tuaj yeem yog qhov muaj zog ntxiv rau nws. Pab pawg kho mob kuj tseem yuav yog vaj tswv ntxiv rau kev kho tus kheej, thiab nws kuj tseem yuav raug them los ntawm koj li kev pov hwm.
Kauj Ruam 6. Sim kho lub teeb
Yog tias koj qhov kev tu siab thiab kev nyuaj siab tshwm sim los ntawm kev cuam tshuam rau lub caij nyoog (SAD), ua rau tsis muaj lub hnub ci nyob rau lub caij ntuj no, lub thawv teeb tuaj yeem pab tau. Xyuas kom tseeb tias koj lub thawv teeb tawm me ntsis UV lub teeb tab sis muab qhov pom rau 10, 000 lux ntawm lub teeb. Pib los ntawm kev zaum ntawm koj lub npov lub teeb rau 15 feeb txhua hnub, thiab maj mam nce lub sijhawm.
- Cov kws tshawb fawb xav tias hom teeb nyob hauv lub thawv teeb tuaj yeem qhib thaj tsam ntawm lub paj hlwb uas tswj cov suab paj nruag circadian thiab tuaj yeem pab txhawb kev tsim cov melatonin. Ob qho no tuaj yeem pab kho cov tsos mob ntawm kev nyuaj siab.
- Koj tuaj yeem yuav lub thawv teeb uas tsis muaj daim ntawv yuav tshuaj, tab sis feem ntau cov phiaj xwm kev pov hwm yuav tsis them tus nqi.
- Koj tseem tuaj yeem siv sijhawm ntau nyob sab nraud thaum nruab hnub. Sim tawm sab nraum koj cov pluas su lossis taug kev sab nraum yav tsaus ntuj kom pom ntau dua rau lub teeb pom kev.
Txoj Kev 2 ntawm 4: Tiv Thaiv Kev Nyuaj Siab, Kev Nyuaj Siab, thiab Kev Nyuaj Siab los ntawm Kev Nyuaj Siab
Kauj Ruam 1. Ua ib ce qoj ib ce
Cov neeg mob kev nyuaj siab koom nrog kev tawm dag zog feem ntau txhim kho lawv cov tsos mob sai dua li cov uas tsis ua haujlwm, thiab kev tawm dag zog lub cev ib txwm tuaj yeem yog txoj hauv kev zoo los txo kev ntxhov siab. Lub hom phiaj kom siv peb mus rau tsib zaug hauv ib lub lis piam rau 20 txog 30 feeb kom tau txais txiaj ntsig zoo tshaj plaws. Teem cov hom phiaj me me, xws li taug kev luv lossis ua luam dej yooj yim, los pab koj tsim qauv ntawm kev ua kom koj lub cev muaj zog.
- Kev tawm dag zog tuaj yeem hloov pauv kev xav-tswj lub hlwb cov tshuaj norepinephrine thiab serotonin, thiab nws tseem tuaj yeem tuaj yeem tso "zoo-zoo" endorphins, ob qho tib si uas tuaj yeem pab txo kev nyuaj siab me ntsis.
- Koj tuaj yeem tawm dag zog txhua lub sijhawm ntawm hnub, tab sis qee tus neeg pom tias kev tawm dag zog thaum sawv ntxov ua rau lawv lub siab thiab pab teeb tsa lub suab rau hnub zoo.
Kauj Ruam 2. Kawm chav yoga
Qee cov tsos mob ntawm kev nyuaj siab, suav nrog kev ntxhov siab thiab ntxhov siab, tuaj yeem daws tau los ntawm kev xyaum yoga. Yoga kuj tseem tuaj yeem pab txhim kho koj pw tsaug zog zoo thiab txhim kho qib zog.
Kev xyaum ua yoga txuas ntxiv tuaj yeem pab tswj koj lub cev cov teeb meem kev nyuaj siab
Kauj Ruam 3. So kom txaus
Kev nkees ntev tuaj yeem ua rau koj lub cev muaj zog thiab txhim kho kev ntxhov siab thiab kev nyuaj siab. Txhawm rau tiv thaiv qhov no, mus pw thiab sawv ntawm lub sijhawm tsis tu ncua. Tsis txhob noj pluas mov loj lossis haus cawv ua ntej yuav mus pw. Sim ua kom muaj kev sib haum xeeb, zoo li mloog nkauj mos muag lossis zaws koj lub taub hau thiab txhais tes, ua ntej yuav mus pw.
- Cov neurotransmitters hauv koj lub hlwb uas txhawb kev xav tau zoo dua los ntawm kev tsaug zog.
- Cov neeg uas tsis muaj kev pw tsaug zog feem ntau yuav pom cov duab nruab nrab yog "tsis zoo," yog li ua rau muaj kev xav tsis meej ntawm cov khoom niaj hnub.
Kauj Ruam 4. Tshem tawm cov kev nyuaj siab uas tsis tsim nyog
Yog tias koj muaj ntau dhau ntawm koj lub phaj, ces koj yuav muaj kev ntxhov siab ntau dua. Sim txiav rov qab ntawm koj cov luag num thaum twg los tau thiab zam kev noj ntau tshaj qhov koj tuaj yeem ua tau. Ua rau tus cwj pwm hais tias "tsis yog" thaum ib tus neeg nug koj kom ua qee yam uas koj tsis muaj sijhawm ua.
Kauj Ruam 5. Koom nrog cov txheej txheem so kom txaus
Kev ua pa tob, xav txog, thiab ua kom cov leeg so kom txaus yog txhua txoj hauv kev los daws kev ntxhov siab. Nco ntsoov teem sijhawm qee lub sijhawm txhua hnub los siv ib lossis ntau qhov ntawm cov txheej txheem no los daws kev ntxhov siab. Tsis txhob ua lwm yam thaum lub sijhawm no. Tsuas yog tsom rau so kom txaus.
Txoj Kev 3 ntawm 4: Nyuaj Siab Tsis Zoo
Kauj Ruam 1. Tshawb nrhiav kev kho tus cwj pwm kev paub (CBT)
Hom kev kho mob no suav nrog paub txog koj cov kev xav tsis zoo thiab hloov pauv cov qauv kev puas tsuaj uas tuaj yeem pab txhawb koj qhov kev nyuaj siab me ntsis. Los ntawm txoj kev kho no, koj yuav kawm paub txog koj tus qauv kev xav tsis zoo, xav txog lawv qhov kev siv tau, thiab tom qab ntawd hloov lawv nrog txoj kev xav zoo dua. Nug koj tus kws kho mob hlwb yog tias qhov no yuav yog ib qho ntxiv rau koj txoj kev kho kom zoo.
- Los ntawm kev koom nrog hauv CBT, koj yuav hloov pauv txoj hauv kev uas koj lub hlwb ua haujlwm thiab koj yuav ua li cas rau qee yam xwm txheej.
- Koj yuav kawm paub hloov pauv tus cwj pwm uas ua rau koj kev nyuaj siab zuj zus.
- Koj tseem tuaj yeem nug koj tus kws kho mob rau cov ntaub ntawv los pab txhawb koj txoj kev kho mob, xws li ua homework, phau ntawv, thiab phau ntawv ua haujlwm.
Kauj Ruam 2. Xyaum ua siab ntev
Los ntawm kev tsom mus rau tam sim no, tsis txhob rov hais dua qhov kev poob siab yav dhau los lossis txaus ntshai rau yav tom ntej, koj tuaj yeem pab koj tus kheej kom zam dhau qhov kev xav tsis zoo. Koj tuaj yeem suav nrog kev nco hauv koj cov dej num niaj hnub, xws li txhuam koj cov hniav lossis ntxuav tais diav.
- Thaum txhuam koj cov hniav, nco ntsoov los ntawm kev tsom mus rau qhov txav ntawm txhuam ib ncig ntawm koj lub qhov ncauj. Ua tib zoo mloog cov suab uas koj txhuam hniav ua. Xav txog qhov saj ntawm cov tshuaj txhuam hniav thiab qhov hnov ntawm nws hauv koj lub qhov ncauj.
- Koj tuaj yeem mloog zoo thaum ntxuav koj cov tais diav los ntawm kev mloog cov dej los ntawm tus kais dej thiab pom cov xim hauv cov xab npum npuas. Koj tseem tuaj yeem paub txog qhov hnov dej sov xab npum ntawm koj txhais tes.
- Los ntawm kev rov tsom koj cov xim rau tam sim no nyob rau ib hnub, koj yuav muaj peev xwm tswj tau qhov kev xav tsis zoo thiab tiv thaiv lawv los ntawm kev ua.
Kauj Ruam 3. Sim ua tib zoo xav
Kev xyaum xav li niaj zaus, txawm tias tsuas yog 10 feeb hauv ib hnub, tau pom los pab daws cov tsos mob ntawm kev nyuaj siab.
- Koj tuaj yeem mloog cov lus qhia ntawm koj lub xov tooj lossis iPod.
- Cov kev tshawb fawb tau qhia tias kev xav pab txo qis kev ua haujlwm hauv thaj tsam ntawm lub paj hlwb uas tswj kev ntxhov siab.
Txoj Kev 4 ntawm 4: Ua Kev Xaiv Khoom Noj Zoo
Kauj Ruam 1. Saib xyuas koj cov khoom noj
Kev noj zaub mov uas muaj txiaj ntsig zoo hauv cov khoom lag luam thiab cov nplej tag nrho tau pab txo koj qhov kev pheej hmoo ntawm kev nyuaj siab me ntsis. Los ntawm kev noj cov zaub mov no hauv cov pluas noj me me hauv ib hnub, koj yuav pab tswj koj cov piam thaj hauv ntshav thiab tswj hwm qib ib txwm muaj zog txhua hnub.
- Cov zaub mov nplua nuj nyob hauv cov vitamin B12 thiab folate tuaj yeem pab tswj kev xav. Cov peev txheej suav nrog lentils, almonds, nqaij qaib, thiab ntses.
- Cov neeg uas muaj vitamin D tsis zoo yuav muaj kev pheej hmoo siab ntau dua li cov uas muaj qib pom zoo. Nrhiav cov khoom noj uas muaj zog nrog vitamin D, xws li mis, nplej, thiab kua txiv kab ntxwv, kom tau raws li qhov koj xav tau txhua hnub.
- Hloov cov suab thaj thiab cov zaub mov tiav, zoo li dej qab zib lossis ncuav qab zib, nrog rau cov zaub mov tuaj yeem muaj txiaj ntsig zoo ntawm kev xav thiab qib zog.
TSWV YIM TSHUAJ
Elizabeth Weiss, PsyD
Clinical Psychologist Dr. Elizabeth Weiss is a licensed clinical psychologist in Palo Alto, California. She received her Psy. D. in 2009 at Palo Alto University's PGSP-Stanford PsyD Consortium. She specializes in trauma, grief, and resilience, and helps people reconnect with their full self after difficult and traumatic experiences.
Elizabeth Weiss, PsyD
Clinical Psychologist
Our Expert Agrees:
If a medical condition is contributing to your depression, modern research shows that it also impacts your gut flora. Your diet really impacts your ability to be healthy, so it's important to eat a diet rich in nutritious foods.
Kauj Ruam 2. Txwv cawv thiab caffeine
Cov tshuaj psychoactive no tuaj yeem cuam tshuam koj lub siab, kev xav, kev nkag siab, thiab kev nco qab. Kev haus cawv hnyav lossis haus caffeine tuaj yeem ua rau koj cov qib serotonin ntau ntxiv, uas tuaj yeem ua rau koj poob siab. Koj tuaj yeem sim tshem tawm lossis txwv cov tshuaj no, txawm tias ib ntus, los saib seb koj puas muaj kev hloov pauv zoo li cas.
- Hloov los ntawm ob peb khob kas fes ib hnub rau 1 lossis 2 khob ntawm cov tshuaj yej ntsuab yog txoj hauv kev zoo kom txo qis cov caffeine uas koj haus. Txawm li cas los xij, nco ntsoov tias koj tau haus dej ntau heev thiab vim tias haus caffeine hauv txhua daim ntawv tuaj yeem ua rau lub cev qhuav dej.
- Ua tib zoo saib cov tshuaj tom khw thiab. Kev siv qee yam tshuaj no tsis tu ncua tuaj yeem ua rau muaj kev nyuaj siab dhau sijhawm. Tham nrog koj tus kws kho mob ua ntej noj dab tsi.
Kauj Ruam 3. Ua kom koj noj cov omega-3 fatty acids ntau ntxiv
Qee qhov kev tshawb fawb tau pom muaj kev sib txuas zoo ntawm kev noj zaub mov nplua nuj nyob hauv omega-3 fatty acids thiab txo cov tsos mob ntawm kev nyuaj siab. Ntses xws li salmon, herring, trout, thiab sardines yog nplua nuj nyob hauv omega-3s, thiab koj tseem tuaj yeem sim ntxiv.
