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Everyone deals with depression in different ways.
每个人应对抑郁症的方式都不一样。
Some try to handle it by themselves, while others get help.
一些人会试着一个人应对，而其他人则寻求帮助。
We're not telling you that you can fight depression on your own,
我们并不是在告诉你，你可以独自对抗抑郁，
but there are definitely certain things you can do for yourself that could help massively.
但你绝对可以做某些事情，或许对你有很大帮助。
Here are 10 self-care ideas that you might want to try.
以下是你可能想尝试的10种自我照顾的方法。
Journaling.
写日志。
You might be surprised at how big of an impact this can have.
你可能会惊讶于这能有多大的影响。
Many studies have looked at journaling as a way fight depression and the results are very promising.
很多研究将写日记看做是对抗抑郁症的一种方法，且结果令人满意。
Journaling forces you to reflect and it helps you get things off your chest,
写日记迫使你反思并帮助你将心事讲出来，
even and if you're just admitting things to yourself.
即使是只向自己承认这些事情。
Reconnect with a friend.
和朋友重新联系。
Even if you have no desire to get out and talk to people, you should probably at least make an effort.
即便你没有走出去和大家交流的欲望，你也应该至少努力一下。
Researchers have looked at the most effective strategies for dealing with depression,
研究人员对大部分最有效的抑郁症应对策略进行观察，
and actively participating in your own social life is a very beneficial tactic.
并发现积极参与自己的社交生活是一种非常有益的策略。
Humans are social animals, so we actually need a community of some kind.
人类是社交动物，所以我们真的需要某种社区。
Comfort food.
安慰食物。
Certain foods and diets definitely have a strong effect on depression.
某些食物和饮食确实对抑郁症有很大的影响。
You could choose to go super healthy and that definitely helps with our state of mind.
你可以选择吃的超级健康，这绝对有助于我们的精神状态。
But you might be surprised at the antidepressant qualities of various foods,
但是你可能会对各种食物的抗抑郁效果感到惊讶，
including chocolate which has serotonin boosting qualities,
包括能够促进血清素的巧克力，
tea and even coffee are actually great for fighting depression. And this is backed by numerous studies.
茶和咖啡实际上对对抗抑郁症也很有效。这是得到了大量研究支持的。
Humor.
幽默。
You've all heard that laughter is the best medicine. Well, that might not be too far from the truth.
大家都听说过，笑是最好的解药。这或许也不假。
Humor is actually a great way to deal with depression.
幽默真的是应对抑郁症的一种好方法。
Watch a funny movie, see a stand-up comedian, do whatever makes you laugh.
看一部搞笑电影，看单口喜剧演员，做任何让你发笑的事情。
Laughter releases endorphins and decreases stress hormones among many other benefits.
笑能够释放内啡肽，降低压力荷尔蒙，还有很多其他好处。
St. John's Wort.
贯叶连翘。
We all know that antidepressants are one of the most common ways to deal with depression.
我们都知道抗抑郁药物是治疗抑郁症最常见的方法之一。
These are special medications prescribed by professionals. But some might want something a little more natural.
这些是专业人士开的特殊药物。但有些人可能想要一些更天然的东西。
If this is the case, then St. John's Wart is definitely an option.
如果是这种情况，贯叶连翘绝对是一个选择。
This natural herb has proven effectiveness against mild depression, although it won't do much more for severe cases.
这种天然草药被证实对对抗轻度抑郁症有效，虽然对于严重的病例它不会起太大的作用。
Physical activity.
体育锻炼。
Sometimes the simplest solutions are the most effective.
有时最简单的方法是最有效的。
Time and time again, studies have shown that regular rigorous exercise is one of the best ways to fight depression.
研究一次又一次表明有规律的严格锻炼是对抗抑郁症的最好方法之一。
Exercise releases endorphins which are natural feel-good chemicals in the body.
运动能释放内啡肽，这是一种让身体感觉良好的天然化学物质。
Seeing the physical changes in our body after a hard workout is a great and mood booster as well.
经过刻苦锻炼后看到自己身体的变化非常棒，也能改善情绪。
There's really no downside to getting a little exercise done and you're pretty much guaranteed to feel pretty good afterwards.
运动没什么坏处，长此以往，你会感觉相当好。
Bibliotherapy.
阅读疗法。
Another proven method of dealing with depression is bibliotherapy.
另一种已证实的应对抑郁症的方法是阅读疗法。
Although the word might sound complicated, it's actually pretty simple.
虽然这个词听起来复杂，但却相当简单。
Bibliotherapy is the use of books in therapy.
阅读疗法是利用书籍进行治疗。
This is probably one of the most popular self-guided forms of therapy out there and it has a great track record.
这可能是现下最流行的自我引导疗法之一，反馈的效果也不错。
Usually, there's an initial consultation with a professional therapist
通常，会有一个专业治疗师的初步咨询
and then the patient uses a book to guide themselves along their therapy journey.
然后病人通过某本书引导自己进行治疗。
The book instructs the patient on how to improve their mood, deal with depression and conquer anxiety.
这本书能指导病人如何改善情绪，应对抑郁并战胜焦虑。
One thing to keep in mind is that it's only recommended for those with mild depressive symptoms.
有一件事要记住：这种方法只推荐给那些有轻微抑郁症状的人使用。
Yoga.
瑜伽。
A few different studies have examined how Yoga can help with depression,
一些不同研究已经检验了瑜伽如何帮助缓解抑郁症，
and they've come to the conclusion that it can be very effective.
他们得出结论：瑜伽可以非常有效。
Someone say that yoga is just another form of exercise, but in truth, it's more than that.
一些人称瑜伽只是运动的另一种形式，但事实不仅如此。
Many people describe yoga as a kind of meditation in motion,
很多人将瑜伽描述成是一种运动中的冥想，
it can be spiritual in nature and it can also be very introspective. The results speak for themselves.
它可以是精神上的，也可以是非常内省的。结果不言自明。
Meditation.
冥想。
Meditation might just be one of the oldest self-care techniques in history.
冥想可能只是历史上最古老的自我照顾方法之一。
People have been meditating for thousands of years and the effects of this practice are well documented.
人们冥想的历史已经有几千年了，记录中冥想的效果很不错。
The aim of meditation is to attain inner peace which makes it a perfect strategy for combating depression.
冥想的目的在于获得内心的平静，这使它成为对抗抑郁的完美策略。
One of the most popular methods for dealing with depression these days is mindfulness,
如今应对抑郁最受欢迎的方法之一是正念，
which is a type of meditation which focuses on being of ourselves, our thoughts and the people around us.
这是冥想的一种，关注于自己、自己的想法以及周围的人。
Numerous studies have examined the effects of this on depression and it has proven to be quite effective.
很多研究检验了这种方法对抑郁的效果，结果证明相当有效。
Quite simply, it gives us greater appreciation of our own lives.
很简单，它让我们更欣赏自己的生活。
Massage Therapy.
按摩疗法。
It's always good to treat yourself to a nice massage, but if you're trying to pursue a lifestyle of self-care,
按摩一下总是不错的，但如果你想试图追求自我照顾的生活方式，
then you might want to seriously consider massage therapy. You left this method until last for a reason.
那么你真的可以认真考虑一下按摩疗法。把这种方法留到最后是有原因的。
Massage Therapy is only loosely linked with decreased depressive symptoms.
按摩疗法和减轻抑郁症症状关系并不紧密。
It won't cure depression but it will decrease stress levels. And hey, getting massage is never a bad thing.
它不能治愈抑郁症，但可以减轻压力。按摩绝不是坏事。
What are some self-care techniques that you do to fight depression? Let us know in the comments below.
你有哪些对抗抑郁症的自我照顾方法？请在下方评论告知。
