When you are depressed it is frequently found that you will not do things that will help you overcome your depression. If you find yourself starting to come down with depression then try to carry out as many of these as possible for a week and then see if you feel better and more optimistic in outlook.
当你感到消沉时你时常不会做那些能帮你战胜消沉的事情。如果你发现你自己开始低落的时候你可以在接下来一个星期里尽可能多的做下面这些事情来看看这样你会不会感觉好起来并且对前景乐观。
1. Go For A Walk. When we are feeling down we tend to lock ourselves away and reduce our contact with the outside world. Try getting outside and go for a walk during the day. The change of scene will do you good and there will be other benefits such as sunlight and endorphins that will help improve your mood.
1.出去走走。当我们低落的时候我们趋向于把我们自己封闭起来并且减少和外部世界的交流。尝试在白天出去走走。环境的改变会使你有所改观，而且外面也有其他对你有益的东西比如阳光和还有能改善你情绪的安多芬。2. Listen to Some Music. When depressed I frequently found that I would either suffer in silence or listen to the news. Both of which don't really help. Put some upbeat music on. It doesn't really matter if it is pop trash, the more light hearted and fun the better. Listening to The Smiths is really not going to help here (although you might be able to empathize with Morrisey).
2.听些音乐。当我消沉的时候我时常会选择继续在安静中承受低落或者去听些新闻。但是这两种方法都没有什么实际用处。可以放一些乐观的音乐。其实是不是非要那种流行音乐这一点不那么重要，越轻松愉快越有趣越好。3. Don't Skip Meals. In modern society it is frequent to skip meals, especially breakfast. When depressed we tend to not bother about meals so much. It is important to have something each morning even if it is something small.
3.每顿饭都得吃。在现代社会总有人错过几餐饭，特别是早餐。当我们消沉的时候我们总趋向于不关心我们的饮食问题。每天早上都应该吃哪怕一点点东西，这一点很重要。4. Eat Good Food. We all know the advice about eating a rich and varied diet, 5 portions of fruit and vegetables a day etc. A lot of people find this hard however. What you need to do is that you include some of the following: bananas, turkey, whole-wheat bread, brown rice, tomatoes and of course some portions of oily fish. If this seems hard to accomplish then consider just introducing one item to your diet at a time. Making a major change in diet can be hard when you don't have the physical or mental energy that accompanies depresssion, so take small steps.
4.要吃得好。我们都知道每天应该吃得丰富多样，要有一定的水果蔬菜摄入。不过很多人觉得做到这点很难。你需要做的事是给自己的食谱中加上：香蕉，鸡肉，全麦面包，糙米，西红柿，当然还有一些鱼类。这些如果要一起弄得话也许不是那么容易，你可以考虑每次只加入一样东西。在你低落的时候也许你没有足够的体力和精力来让你的饮食有大的改变，那么从细处一点一点来吧。5. Do Something Creative. There seems to be a link between depression and creativity. Try channeling yourself into creating something artisitc. It could be writing such as poetry, painting, modelling, photography, fashion, webdesign. The list is endless. Don't let inexperience put you off, you are doing this for you rather than for public acclaim.
5.做一些创造性的事情。消沉和创造力之间也许有某种联系。尝试让自己创作些有艺术涵养的东西。可以是写诗，画画，做模型，摄影，设计时装，网页设计，可以做的事情很多很多。不要因为你的缺乏经验而让你退缩，这些东西是做给你自己看的而不是让人家评价的。6. Research Something Have you ever wondered about your family tree, or the history of a building on the corner of your street? Why not embark on a voyage of discovery where you learn something new about you or your environment. There are plenty of things that you can do yourself and plenty of courses which local colleges might run. The later has the advantage that you can get out and meet people for a certain amount of time which is going to be a plus.
6.研究一些东西。你是否曾经对你的家族族谱有疑问？是否对你家边上这座号称有悠久历史的建筑物感兴趣？为什么不开始一次探索之旅，来发现你身上和周围的一些新东西呢？你可以自己做很多事情，当地的培训机构也有很多的课程。这样做能让你从消沉中走出来并有充足的时间和别人交流，这样对你也是大有裨益的。10. Reward Yourself. When you have done one or any of the above, either partially or completely, allow yourself to feel pleased and congratulate yourself. This is such a simple thing that so many people don't do which is really important. Appreciate that you can and do carry out things for your benefit.
10.奖励自己。在你完成上面的任何一个的时候，无论是否完完全全照着上面做，你应当允许自己感觉满意并祝贺你自己。这是很重要的一点，很简单，但是很多人都不做。如果你能做并且真的做到了对自己有好处的事情你应当赏识自己
7. Talk. Find someone you can talk to. Someone close you can confide in can go a long way to dissipate depression and will provide the strength and support that you need. Try to find someone who is not going to judge you. You need someone who will listen rather than someone who is going to tell you what to do.7.聊天。找个能跟你聊天的人。一个你亲近并且信赖的人可以帮助你战胜消沉，给你勇气并在你需要的时候给你支持。找个不会去评价你的人。你需要的是一个会倾听你的人而不是一个对你品头论足的人。8. Plan. Create a list of 100 things you would like to do. These should encompass a whole range of things such as: have a hair cut, eat a cheese sandwich, go for a walk, get a better job, learn to juggle, run ten miles, take a trip in a plane, etc... Then over time cross out the things that you have managed to do.
8.计划。列一个你想做的事情的清单。这些事情可以是：理发，吃干酪三明治，散步，找个好工作，学变魔术，长跑，旅行等等。然后随着时间的推移把你成功完成的事情钩掉。9. Consult your doctor. Speak to your doctor about your depression. I can guarantee you that your doctor sees many people every day who are suffering from depression and he or she will appreciate what you are going through. Tell the doctor what you are doing and planning to do to get yourself out of you low mood. Importantly be honest. Your doctor is there to help and if you are not honest they can't give you their expert diagnosis and recommendations for treatment.
9.向医生咨询。跟你的医生谈谈你的消沉。我可以保证你的医生每天都会见到很多受消沉折磨的人，那么他肯定会对你做完的上面这些事情大加赞赏。告诉你的医生你现在在做什么，现在在计划什么让自己走出低落的情绪。最重要的是诚实。你的医生是在帮助你，如果你不如实反映你的状况的话他没法帮你诊断和提供建议。