Do you or people around you suffer from depression? What methods have you tried to get rid of it? The following is my running for everyone, which cured my depression. Welcome to read the collection.

20 1 1, quit to a top 500 foreign company to complain about customer quality, and was diagnosed with moderate depression before taking this job.

Work stress leads to more severe moderate depression. Going to work every morning feels like going to war, and my legs are shaking; I dare not and don't want to answer the phone. I often lock myself in the toilet at work and stay as long as I can.

I didn't do anything else in the toilet, but fell into one-way thinking, thinking constantly, thinking endlessly and meditating excessively; There is no way to figure it out by yourself and come out by yourself.

Searched him thousands of times in the crowd.

From 20 1 1 to 20 14 1 1, I tried my best to study psychological works and find a cure for depression in articles on cranial nerves. I have also made many attempts at psychotherapy.

I have done psychological counseling five times in the psychology department of the Provincial People's Hospital, and the counselor used Baker's cognitive psychology to treat it. I can calm myself down during several acute attacks, but it recurred at work.

Then I tried various methods:

20 14 I went to a temple on Lushan Mountain for a short meditation week, lived in groups, and felt much better. After the holiday, I went back to work, and it was the same.

Try to meditate, meditate and sleep at night to improve. But when I wake up the next morning and want to go to work, the state is still periodic.

And after reading Feng's oath, I get up every day, smile at myself in the mirror and cheer myself up. But when it comes to work, I just don't want to do anything. This feeling comes on time and is quite desperate.

I have also tried metacognition, which is the most effective psychotherapy I have ever tried, to let you know the principle of one-way thinking and how to relax and treat acute attacks. But to be honest, it depends on your perseverance and the degree of illness. With relaxation therapy, heaven and man are at war, and no one is supervising you. It's all up to you.

My understanding is that this method can't drive away the disease, but after trying to control your own thinking, you can reduce anxiety and improve your condition.

Understanding of self-study books on depression

There are three main categories of books about depression: the first category is psychological self-help; The second category is professional psychology textbooks; The third category emphasizes that depression is caused by physiological reasons.

The first category is relatively simple, such as rebuilding life, Burns' new emotional therapy, accepting the imperfect self, mind turning, mindfulness therapy to improve emotions, Morita therapy.

I read these books because there was nothing I could do at that time. So every book I meet is practiced as a life-saving method. For example, I learned mindfulness therapy, bought my own cushion to meditate every night, listened to meditation music and even went to the temple to meditate.

These exercises and methods can calm yourself down at night, but in the daytime, the sense of helplessness and incompetence comes out again.

The second category is more professional: Baker's cognitive psychology, metacognitive intervention technology, human motivation and motivation psychology. Such books make people understand the basic motivation of human beings, because depression is often accompanied by a lack of motivation.

I have read these books carefully, and they will put forward some new ideas, such as that emotion is primary and universal compared with cognition; Emotion provides the intensity factor in motivation and becomes a necessary condition to stimulate behavior. Wait a minute.

The third book, based on my own experience, makes me believe that depression is a physiological disease. Because no matter what kind of psychotherapy I use, I can't cure my emotional insensitivity. It is something that others think can be laughed at and sad. I also feel that I should be sad with a rational smile, but I can't feel happy no matter how hard I try. This kind of emotional incompetence, like a fever and a cold, is not affected by your own thoughts.

This reminds me of a cold and fever when I was a child. Because my family is poor and the injection is too expensive, I tried to make myself better with willpower, but I never succeeded. I had a simple theory at that time. If a disease cannot be cured by mental and will efforts, it is really a very rational physiological disease.

At this stage, I also learned the principle of neurotransmitters, that is, imbalance of neurotransmitters leads to depression. I am a Scientologist myself, and I think this is the most scientific explanation of depression.

Finally found a way to escape.

Because of the opposition of my family, I didn't choose medication. But now I realize that if I choose drugs and running, the healing process will be shorter.

20 14 1 1 month, I reached the most helpless time. Because I have seen the story of Mao Daqing and Ouyang Qian who cured depression by running; Through the article, I also know some principles: endorphins produced by running can have a calming effect and improve my brain reward system.

So I decided to run to increase neurotransmitters in my brain. Running won't make you worse anyway.

20 14, 1 1 Start running in the coldest month. At first it was 2 kilometers, 3 kilometers, and then 5 kilometers. You can run 8 kilometers at the end of the month and 10 kilometers the next month.

A month later, I was obviously different from before. Although I will return to the depressed state I don't like, I feel much better.

But the race against depression is not always smooth. I usually spend the night in the park fun run, and the stress during the day seems to be filtered out after running. I am in a particularly good mood at night, and my sleep quality has greatly improved after running. Basically, I will fall asleep soon after running, even snore and sleep soundly.

The problem is that the emotional problems at work the next day have not been completely reversed. Later, it was changed to morning running, and the mileage of running was also particular. It usually runs about 6 kilometers. At this time, my brain began to secrete endorphins.

So the effect will come out. If you want to enjoy it more, run 8- 10 km. No more, because I have to run the next day or the third day.

Run two kilometers, 6 minutes and 4 seconds per kilometer. At this speed, I feel completely enjoying myself. On the runway of the park, open your arms, close your eyes, feel that moment, the wind blowing, listening to music, is there really such a wonderful moment in the world? Life should always be in this kind of running, even if it is no longer the next moment, I don't feel sorry. The touch of running lies in enjoyment and positive energy.

About the technology of running

Next, let's talk about the difficulties of running. How did I solve it?

1, how to take the first step:

It is very difficult to take the first step. Because I have no strength and emotional motivation to run.

This time, slow down and put a short distance. I started from 2 kilometers and the speed was 7.5 minutes per kilometer. Remind yourself not to be deceived by emotions, but to have confidence in yourself and accumulate slowly. Feel your pleasure while running and listen to music.

2, how to insist on:

I often hear many people say that XXX is really something, running more than 2,200 kilometers and a marathon.

What I want to say is: running doesn't need persistence, and what needs persistence is often impossible. I am a person who is not good at persistence.

For patients with depression, running must be jogging. You should ensure that your heart rate is very stable, feel the ease of lifting your feet, feel the wind of running, and feel that you can control yourself.

To paraphrase a religious saying, take running as a belief and feel his positive energy and pleasure; Even feel poetic and distant.

Naturally addictive and uncomfortable. Running really doesn't need persistence.

3. Running posture:

For a while, I ran 10 km every day and found that my knee was very painful. I consulted many people and found that my running posture was wrong. So I began to learn "posture running". I leaned forward as the driving force, and my thighs and buttocks muscles pulled up my calves. After learning these methods, I have never been injured again, and running has become easier. I slowly began to feel my most comfortable pace, and found that 6 minutes and 4 seconds was my most comfortable pace (this was explored after half a year).

4. Recurrent symptoms and lessons during running.

Depression really doesn't go away that easily. Even after running more than a dozen and a half marathons a year, the total distance is *** 1400 km, and the old disease still recurs. To this day, I can confidently say that my depression has been cured.

Several lessons are: Don't rush to run a marathon or a half-horse, because the marathon will make you very tired, and you won't be able to run for the next week, so this week, I am ready to give in easily.

Everyone's experience will be different. I aim at 6- 10 km every day. I think you can get endorphins after running 6 kilometers. Slow and steady, with far-reaching influence

5. Try to run into the running group:

Running is not comparing speed with others, not recording time, not the glory of winning or losing, but the pleasure of the moment.

After I started running, I actively joined the largest local running group. Runners are basically people with positive energy. What a master. There is a runner who can meditate during running, and I try to pursue this realm, thinking nothing but how to relax my nervous parts. Slowly discover that 10 km and 15 km are not as difficult as before.

20 15 years, after running 10 horse and a half, I started to run my first marathon. The old-timer told me that according to my running amount in a month, it is absolutely no problem to finish the race. I want to press the speed in the first half and run smoothly in the whole race. The encouragement of my friends gave me great confidence. Thanks to them, I succeeded.

Extended data:

Other benefits of running

1, preventing diseases and cancers

Women who run for six hours a week have a 25% lower risk of breast cancer than sedentary people.

Researchers in Copenhagen, Denmark believe that they have found a link between running and reducing cancer risk and tumor growth. The researchers studied mice, and they asked them to exercise regularly on a treadmill-like device. The results show that the growth of various types of tumors has been controlled, including skin, liver, lung and other parts. Moreover, the greater the exercise of mice, the lower the risk of cancer.

The data shows that women who run for 6 hours a week have a 25% lower risk of breast cancer than sedentary people.

A new study published in the journal Mayo Clinic Stationery found that running is beneficial to enhance physical fitness and heart vitality, and the effect is better than other exercise methods. Running also helps to prevent cancer.

A study by Iowa State University found that running also helps to control blood pressure. Running for five minutes every day can reduce the risk of cardiovascular disease by nearly half.

2. Make you smarter

Running is conducive to activating the growth of gray matter in the brain and improving brain power.

A study by Harvard University in the United States shows that running is closely related to the improvement of memory. A study by Cambridge University in England also found that running is beneficial to activate the growth of gray matter in the brain and improve brain power.

Another study pointed out that long-distance runners have stronger brain functional connectivity. This means that brain regions cooperate more effectively and therefore have stronger executive functions, including planning, awareness, multitasking, learning and memory tasks.

Step 3 treat depression

Mao Daqing: "I used to run because of depression. I cured my depression by running."

"I used to run because of depression, and I cured my depression through running." Mao Daqing, former senior vice president of Vanke Enterprise Group, said.

There is scientific basis for running to treat depression. Depression. Aerobic jogging can stimulate the brain to secrete endorphins, which are hormones that can make people feel happy, quiet, harmonious and self-healing. Similar to antidepressants, but without the side effects of drugs.

Duke University in the United States conducted a comparative study of "jogging therapy" and Qushelin drug therapy for two groups of patients with depression. The results showed that after four months of treatment, the depressive symptoms of the two groups were obviously improved, but the curative effect of the drug group was not better than that of the jogging group. After one year's treatment, all the patients in the jogging group recovered, while the patients in the drug group suffered from depression.

4. Enhance immunity

Cath Collons, chief nutritionist at St George's Hospital in London, said: "Moderate exercise makes immune cells more active, so that the human body can defeat the invading virus."

However, we should pay attention to the principle of moderation. The Journal of the American Society for Experimental Biology published a new study jointly completed by Canadian and European scientists, reminding everyone that running must be in a moderate range. Excessive intensity will lead to an increase in the level of stress hormones in the body, and the ability of untrained people to resist free radicals will decrease.

5, strong lungs

The latest research by American and Austrian scientists found that running can not only help smokers quit smoking, but also improve the health of their lungs.

However, in order to achieve the effect of moistening the lungs and keeping fit, it is best to run three times or more every morning for about 20 minutes to half an hour every day. The best intensity is to talk to people while running, without feeling uncomfortable and panting. The best choice is in the park, where there are many green plants and plenty of oxygen.

Step 6 improve your mood

Many studies have shown that the benefits of running to the spirit far exceed physical health. When a runner finishes a run, his heart is filled with joy, and all anxiety and depression disappear. Moreover, when a runner is in a good mood, his thoughts are clear and it is easy to solve problems.

Because in the process of running, the body will release a lot of endorphins and neurotransmitters such as dopamine and adrenaline, which will make the body and mind happy.

7. Enhance self-confidence

Kelly Roberts, a famous American female runner, blogger and freelance writer, has been promoting running with her own efforts.

After finishing the first half of the horse and the whole horse, she is proud of what her body can do, not what she wants. She began to embrace her strength and feel her figure and strength. Finally, she finally understood that strength is not a certain way of looking at it, but a way of feeling. It didn't happen overnight. She gradually began to feel confident and fell in love with her figure.

8. Reduce stress

Running can promote vasodilation and improve blood flow throughout the body. Moreover, running can promote the body to release a lot of 5- hydroxytryptamine, which makes people feel less stressed.

Studies have shown that when people encounter unhappy things, the best way to eliminate depression is running.

Running is a kind of self-mind-body dialogue, which relieves stress and mood by blending into nature. Running is a process of releasing and extricating oneself and enhancing self-cognitive ability. It is a very happy and wonderful mood to accomplish the goals set for yourself seriously, so proper running will make people feel happy.

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