鼻头经常长痘痘:五种对抗沮丧的方法

如果你感到沮丧，最好做点什么去排解-沮丧的情绪不会凭空消失。除了向医生或者治疗专家寻求帮助之外，你还可以尝试通过下面五种方法改善心情。

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.

锻炼。每天轻快散步15到30分钟-如果你愿意，跳舞，慢跑，骑自行车也可以。感觉沮丧的人通常都不怎么活跃。但无论如何让自己动起来（如果需要激励，可以邀请朋友跟你一起锻炼）。

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，一些瑜伽动作也有助于缓解沮丧情绪。试试下犬式或者倒箭式（你能在瑜伽网站找到这些姿势）。瑜伽的另外两部分-呼吸练习和冥想-对感觉沮丧者同样有效。

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).

摄入足够的营养。沮丧会影响食欲。有人可能完全不想吃东西，也有人可能暴食。如果沮丧已经影响到食欲，你更应该注意合理摄入营养。营养情况会影响人的心情和能量。因此应该食用大量的水果和蔬菜，三餐有规律（即使感觉不到饿，也少许吃点东西，比如一块水果，提供身体需要的能量）。

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.

找到问题，但不要老想着它们。试着发现造成沮丧的情境。当弄清楚了是什么导致自己忧郁以及为什么，和一个关心你的朋友谈谈。倾诉可以释放情绪，获得理解。如果无人倾诉，在日记里敞开心扉也不失为一个好办法。

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.)

一旦排遣了这些不良的想法和感觉，转移注意力到积极的事情上。采取行动解决问题。如果需要，寻求帮助。感受朋友和家庭的关爱有助于缓解沮丧。（这也使他们看到自己能帮上忙而不是仅仅旁观你受到伤害。）

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.

表达自己。沮丧者的创造力和幽默感似乎被封闭了。锻炼自己的想象力（画画，涂鸦，女红，写字，跳舞，作曲等等），这样不仅灵感四溢，一些积极的情绪也得到释放。花时间跟朋友或宠物玩耍，或自得其乐。找到可以开怀大笑的事物-可以是某部喜剧电影。笑使人放松。

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.