2. Performance in the change of will and behavior. The prominent clinical symptoms of mild depression are mainly reflected in the changes of consciousness and behavior. Most patients can persist in their work and study, but they obviously lack initiative and enterprising spirit. They will feel that their memory and attention will decline, their thinking will be slow, it will be difficult to keep up with others' work and study progress, and they will have a lingering experience.
3. Expressed in the change of mood. This is the most obvious clinical symptom of mild depression, which is mainly manifested in obvious powerlessness, feeling exhausted, listlessness and lack of interest in the surrounding things; Avoiding interpersonal communication, unwilling to talk, unable to express their feelings, lacking self-confidence, feeling very tired and unable to do it; Emotional depression, anxiety, irritability, pessimism, but not despair and so on.
4, unexplained physical discomfort: patients with mild depression are often accompanied by a variety of physical symptoms, such as back pain, limb pain, low back pain. However, for unknown reasons, the hospital examination could not find organic lesions. Some cases will have unexplained abdominal distension, diarrhea, anorexia, nausea and stomach discomfort, or inexplicable palpitations and discomfort involving various systems and organs of the whole body. Although all kinds of examinations are normal, patients will have doubts, especially those who suspect that their condition is serious, and it is difficult to let go after continuous physical examination.
5, always feel too tired to live: some patients with mild depression will feel depressed and unhappy in the early stage and feel too tired to live. This kind of emotional reaction will also appear in normal people, but it will exist for a long time in patients with depression. Some patients are indifferent to excitement, for example, they are not excited when they encounter happy things, and they will get angry when they are slightly touched. They are angry, irritable, sensitive, suspicious and stubborn at the touch, and always feel unhappy.
6. Feeling that life is boring: Some patients with mild depression often feel that life is boring, sigh all day, or feel wronged, shed tears at every turn, and even have suicidal thoughts and behaviors repeatedly. Some patients will have a slight sense of worthlessness, think that they have no contribution to society, family, relatives and friends, have useless self-blame, have no confidence in themselves and life, hate participating in group activities, and like being alone.
Mitigation mode
Depression is a kind of bad mood that is very close to mild depression, and it is also an emotion that people often encounter in their daily lives. If depression is not effectively released and alleviated, long-term accumulation can easily lead to mild depression. If you want to ease, you must understand your environment and try to adapt.
Self-treatment
1, learn skills and exercise:
Especially in morning exercises, many people with depression are slow, sloppy and lazy. This long-term situation has not only seriously damaged their physical function, but also aggravated their negative emotions.
2. Go out to communicate:
Keeping yourself at home and avoiding contact with people are common manifestations of depressed patients, which is the first place they need to change.
People with depression often show negative symptoms such as depression, low self-evaluation, being inferior to others and being unable to do anything well. These feelings lead to their lack of interest in things, withdrawal, reduction of social activities and isolation, which makes people with depression fall into a vicious circle and constantly strengthen their symptoms.
To change this vicious circle, you must force yourself to go out, meet more friends, participate in social activities or travel more. Although it will be very painful at first, as long as you persist for a period of time, negative emotional feelings will be slowly melted by the external environment and rekindled self-confidence.
3. Interest observation method:
The method of observing interest is one of the ways to purify the mind in the mind remodeling therapy. The quality of breathing represents the quality of life, and breathing is accompanied by the beginning and end of life.
Psychologically speaking, focusing on breathing is a kind of physical and mental exercise, which can eliminate the confrontation of inner thoughts and return to the true self.
4. Organize feelings:
People with depression are often immersed in their negative emotions. Although they sometimes think that their thoughts or emotions are unreasonable on the cognitive level, they still can't get rid of them. One of the ways to really change this understanding is to sort out their feelings in a special book. No matter how ridiculous you think, all you have to do is to sort them out thoroughly. Don't rush to analyze, to understand. You can watch it after exercise or after your physical and mental state has eased. You know, you don't need to analyze for the sake of watching, because this is not to exercise your analytical understanding ability, and you don't lack this ability. You will definitely feel differently.
Step 5 read a book:
Opening books is beneficial. Reading more books on psychology and philosophy, including Taoism and Buddhism, can improve our wisdom and let us have a deeper understanding of our lives and transcend the ideological limitations of the past.
If you can complete the above self-treatment action plan, you will definitely get out of your depression. If you think it makes sense after reading this action plan, take action, because it is the only way to get you out of depression. Just stay in thinking, then no matter how effective the method is, it won't help you. Take action, you can be the master of your own thoughts.
food therapy
Dietotherapy can play a good auxiliary role in the treatment of mild depression and is a good foundation for promoting patients' early recovery. Depression experts also pointed out that reasonable and nutritious diet nursing measures can not only enhance the physical function of patients with depression, but also effectively alleviate some uncomfortable symptoms of depression and enhance patients' confidence in treatment. Let's take a look at what food to eat to treat mild depression!
1, food for improving sleep and excitement
Depression seriously puzzles patients' life and work, and about 15% of patients with depression died of suicide. Studies have confirmed that serotonin, the metabolite of tryptamine, an essential amino acid in human body, is related to depression, and increasing the concentration of serotonin can improve the symptoms of patients with depression.
For example, orange food, the most common orange foods are carrots, mangoes, oranges, pumpkins, sweet potatoes and so on. These can provide rich carotene. Also, banana blueberry juice, grape juice and raspberry apple juice can help the brain reduce depression and make people feel happy.
2. Food to improve work enthusiasm
People with depression are generally under considerable work and social pressure. After mental depression, it directly leads to their incompetence at work, and there are often short gaps in their thinking, which leads to unsmooth language and slow response.
Eating seafood can improve mental disorders. This is because omega-3 fatty acids contained in seafood can act like antidepressants and reduce people's psychological anxiety. Some scholars in the United States have studied patients with mental disorders and found that the interval between depressive episodes after taking fish oil capsules is significantly longer than that of patients who only take conventional drugs.
3. Food that makes you happy
Foods rich in trace elements such as selenium, zinc and copper have a very significant effect on this kind of depression patients.
For example, foods with the highest zinc content are also distributed in oysters, animal liver and kidney, and dairy products. Foods with the highest copper content, such as squid, shrimp, mutton and mushrooms, are rich in copper. Selenium-rich foods include dried fruits, chicken, seafood and cereals.
Disease risk
1 type depression patients. There is a marked increase in words and actions, anxiety and fear, excitement and self-injury, which is very dangerous.
2. Slow response and gradual loss of action ability: One of the manifestations of severe depression is that patients gradually present a thinking characteristic of slow speech, low pronunciation, few words and slow response, and often patients have to overcome great resistance in everything they say and do. In the worst case, it can be a coma.
3. Negative evolution: Emotional changes of patients with severe depressive symptoms are the most important symptoms. At first, it may be manifested as a decline in the ability to experience various emotions in a short period of time, listless and uninterested in everything. The patient feels that there are "negligence" and "unsatisfactory things" in front of him and can't go back. The prospect of the future is dim, the joy disappears completely, and the idea of world-weariness gradually germinates.
4. The movements of patients with severe depression, especially gestures, will be significantly reduced and slowed down. A few patients with severe depression can be silent and stay in bed, which is called depressive stupor.
5. Physical problems: Patients with severe depression often have haggard faces, dull eyes, loss of appetite, physical decline, decreased sweat and saliva secretion, constipation and decreased sexual desire. Female patients often have amenorrhea.
What harm does depression have if it is not treated?
Depression is the disease with the highest suicide rate. Depression has become the largest disease in the world, which has caused a serious burden to human beings. The pain caused to patients and their families and the loss caused to society are incomparable to other diseases. The main reason for this situation is the lack of correct understanding of depression in society, and prejudice makes patients reluctant to go to psychiatric clinics. In China, only 5% of patients with depression have been treated, and a large number of patients have not been diagnosed and treated in time, and their condition has deteriorated, even leading to serious consequences of suicide. On the other hand, people lack knowledge about depression.
Depressed patients are depressed and pessimistic. In severe cases, it is easy to have suicidal thoughts. Moreover, because the patient's thinking logic is basically normal, the success rate of suicide is also high. Suicide is one of the most dangerous symptoms of depression. According to research, the suicide rate of patients with depression is 20 times higher than that of the general population. More than half of the social suicide population may be depressed patients. Some unexplained suicides may have suffered from severe depression before their death, but they were not found in time. Because suicide only happens when the disease develops to a certain extent. Therefore, for patients with depression, early detection and early treatment are very important. Don't wait for the patient to commit suicide before thinking that he may have depression. Of course, it is not only bad for yourself, but also very harmful to the relatives around you.