万字「抑郁」自救指南，看这一篇就够了
<div class="wx_rich_media_content" id="jsWxContainer"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; visibility: visible; margin-bottom: 24px;" data-mpa-powered-by="yiban.io"><span style="letter-spacing: 0.544px;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;font-size: 12px;">本文转载自公众号“简单心理”（ID：janelee1231），一个有温度，有态度，守伦理的专业心理公众号<br></span><span class="wxart_image" wx-style="display:inline-block;letter-spacing: 0.544px;font-family: system-ui, -apple-system, "system-ui", Arial, sans-serif;text-align: center;outline: 0px;display: initial;width: 553px;box-sizing: border-box !important;visibility: visible !important;"></span><br></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible;"><strong style="outline: 0px;color: rgb(255, 129, 36);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;font-size: 15px;letter-spacing: 0.5px;visibility: visible;">中国精神卫生调查显示，我国成人抑郁障碍终生患病率为6.8%，其中抑郁症为3.4%，目前我国患抑郁症人数9500万，每年大约有28万人自杀，其中40%患有抑郁症。</strong><br style="outline: 0px;visibility: visible;"></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible;"><span style="outline: 0px;color: rgb(0, 0, 0);font-size: 15px;letter-spacing: 0.5px;visibility: visible;"><br style="outline: 0px;visibility: visible;"></span></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">世界卫生组织(WHO)统计，全球约10亿人正在遭受精神障碍困扰，每40秒就有一人因自杀而失去生命，低收入和中等收入国家的自杀人数占全球自杀人数的77%。</span></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">关于抑郁症，我们已写过不下 100 篇文章了。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">但不少读者反应：搜索起来还是很零散、很麻烦。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">于是我们汇总了过往科普，更新数据和方法，制作了<strong>一篇</strong><strong>近万字的「抑郁自助指南」。<strong style="letter-spacing: 0.544px;">免费、方便、可随时取用。</strong></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">内容包括 7 个方面：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; line-height: 1.75em; visibility: visible;"><span style="font-family:Optima-Regular, PingFangTC-light;"><span style="font-size: 15px;">抑郁症，是一种什么样的感受</span></span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; line-height: 1.75em; visibility: visible;"><span style="font-family:Optima-Regular, PingFangTC-light;"><span style="font-size: 15px;">哪些人更容易得抑郁症？</span></span><span style="font-size: 15px;font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;"></span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; line-height: 1.75em; visibility: visible;"><span style="font-family:Optima-Regular, PingFangTC-light;"><span style="font-size: 15px;">抑郁症，应该如何治疗？</span></span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; line-height: 1.75em; visibility: visible;"><span style="font-family:Optima-Regular, PingFangTC-light;"><span style="font-size: 15px;">日常生活中，缓解 & 预防抑郁的小方法</span></span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; line-height: 1.75em; visibility: visible;"><span style="font-family:Optima-Regular, PingFangTC-light;"><span style="font-size: 15px;">无法自行缓解时，你可以怎么办？</span></span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; line-height: 1.75em; visibility: visible;"><span style="font-family:Optima-Regular, PingFangTC-light;"><span style="font-size: 15px;">朋友/家人确诊抑郁，周围人需要注意什么？</span></span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; line-height: 1.75em; visibility: visible;"><span style="font-family:Optima-Regular, PingFangTC-light;"><span style="font-size: 15px;">我们推荐的一些自助资源（书/影视剧）</span></span></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong><br></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">有点长。记得分享给需要的人</span><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"> </span></p><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible; text-align: center;"><br></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><h2 style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 2em;"><span style="font-family: Optima-Regular, PingFangTC-light; font-size: 28px; letter-spacing: 0.544px; text-align: center;"> </span><span style="font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px; text-align: center; background-color: rgb(255, 215, 213); font-size: 28px;"><strong>抑郁症</strong></span><span style="font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px; text-align: center; background-color: rgb(255, 215, 213); font-size: 28px;"><strong>概述</strong></span></h2><h2 style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; margin-bottom: 24px; line-height: 2em;"><span style="font-size: 28px;"><strong><span style="outline: 0px; font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px; visibility: visible; color: rgb(255, 172, 170);">Overview</span></strong></span></h2><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">抑郁症（Depression）是一种情绪障碍，它会导致弥漫而持久的情绪低落和兴趣丧失，影响你的感觉、思维和行动。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">它不是简单的「不开心、支棱不起来」，更不是「性格上的脆弱」</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">，而是创伤性事件、家庭/社会环境、生理遗传易感性等方面的共同结果。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sas-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">抑郁症会改变你的大脑活动，影响神经细胞的工作方式，你无法简单地「摆脱」它。但是，不要气馁，药物和心理治疗都能够有效改善抑郁症。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><h2 style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 2em;"><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 28px;letter-spacing: 0.544px;text-align: center;"> </span><span style="background-color: rgb(255, 215, 213);"><span style="font-family: Optima-Regular, PingFangTC-light; font-size: 28px; letter-spacing: 0.544px; text-align: center;"><strong>症状</strong></span><strong style="letter-spacing: 0.544px;color: rgb(0, 0, 0);font-size: 18px;text-align: center;"><span style="font-size: 28px; outline: 0px; font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px; visibility: visible;">和成因</span></strong></span></h2><h2 style="margin-right: 8px; margin-bottom: 24px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 2em;"><span style="font-size: 28px;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;visibility: visible;color: rgb(255, 172, 170);">Symptoms and Risk Factors</span></strong></span></h2><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; font-size: 16px; visibility: visible;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; justify-content: flex-start; line-height: normal; visibility: visible;"><section style="padding: 3px;outline: 0px;display: inline-block;border-top: 6px solid rgb(0, 0, 0);visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><span style="outline: 0px;font-size: 36px;font-family: Futura-Medium;visibility: visible;">01</span></strong></p></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;outline: 0px;visibility: visible;">情绪低落就是抑郁症吗？</strong></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">被诊断为「抑郁症」的人，常常这样描述自己的感觉：</span></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">「早上很难起床。我只想蒙头大睡，藏起来谁也不见。我不想和任何人讲话。我不想吃东西，也瘦了很多。」</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">「没什么事情能让我提起兴趣。我一直都觉得很疲倦。晚上一直睡不好。但是我得咬牙坚持，因为我得去上班，还要照顾家庭。我觉得很无望，看不到任何好转的希望，也觉得没什么能够好起来。」</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">「我觉得自己很糟糕，像是老了一样，什么都记不住，事情也想不明白。我脑子里面全是消极的东西，我努力地想要积极一些，但是做不到。」</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">「我觉得很绝望。」</span></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">我们都可能会陷入这种糟糕的情绪，但不一定就是「得了抑郁症」。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">情绪状态的确是抑郁症的一个主要表现，但是否「得了抑郁症」，一个关键标准是<strong>「心情低落」持续至少两周，并严重影响社会功能（学业、日常工作、社交等），而且对事物缺乏兴趣，做什么事情都觉得没意思，感觉很累。</strong>此外，还会在饮食，睡眠，体重等躯体方面也有影响（比如体重严重降低，失眠易醒等）。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">根据美国精神学会 DSM-5，如果你的情绪和身体<strong>出现这些改变中的 5-6 个甚至更多，且持续两周以上</strong>，那就可能是抑郁症 ：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">情绪持续低落，觉得空虚，没有价值</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">对周围一切事物都失去兴趣</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">犹豫不决，难以做出决定</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">较难胜任以往的工作和任务</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">做事提不起劲</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">觉得非常疲倦</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">睡眠出现问题，失眠/嗜睡</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">食欲激增/丧失，体重明显变化</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">行为发生改变（烦躁/行动缓慢）</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">不明原因的身体问题，如背痛或头痛</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">失去自信，觉得自己无能无用、无望、无价值</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">不与他人接触和交谈</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">失魂落魄</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">经常哭泣</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">滥用/乱用药物和酒精</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">反复出现自杀念头</span></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; font-size: 16px; visibility: visible;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; justify-content: flex-start; line-height: normal; visibility: visible;"><section style="padding: 3px;outline: 0px;display: inline-block;border-top: 6px solid rgb(0, 0, 0);visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><span style="outline: 0px;font-size: 36px;font-family: Futura-Medium;visibility: visible;">02</span></strong></p></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;letter-spacing: 0.544px;outline: 0px;visibility: visible;">风险因素：什么样的人容易抑郁？</strong></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">1. 得抑郁症的人多吗？</span></strong></span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">抑郁症是一种常见的精神障碍，全球约有 3.5 亿人患有抑郁症。在我国，抑郁障碍的 12 个月患病率为 3.6%，而终生患病率则达到 6.8% ，也就是说，有<strong> 6.8% 人一生之中至少经历过一次抑郁症发作</strong>。我国约有 9500 万抑郁症患者，以北京常住人口 2189.3 万为参照点，中国的抑郁症患者数量是一个一线城市人口数的 4 倍之多。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">2. 什么样的人更容易得抑郁症？</span></strong></span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">有关抑郁症的研究显示，以下几个都是抑郁症的「风险因素」：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>家族遗传。</strong>如果家族中有人曾出现过抑郁症、自杀、妄想幻觉等精神病性症状或双相情感障碍，那么你患抑郁症的风险会大大增加。相关研究发现，重度抑郁障碍患者的父母、子女和兄弟姐妹患抑郁症的风险是一般家庭的三倍。科学家们正在努力识别导致抑郁障碍的基因。</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>经历了一些超出了「应对范围」的创伤事件。</strong>这意味着它给你造成了巨大的心理冲击，即便它在外人看来可能很小，但同一件事对每个人的心理意义不一样。这些事件于你而言是创伤性的，譬如童年时父母的忽视、偏爱、控制，甚至是打骂。它们的影响隐蔽而持久，你可能要在回溯的时候才能意识到。除此之外，当前发生的一些具有压力的应激事件，也有可能让你陷入抑郁之中，例如遭受了性虐待，同伴欺凌，PUA，工作或人际压力，孤独，经历死亡、失恋或离婚等关系丧失。这些事件可能是一过性的，但也会偷偷积累下来，蛀蚀你的内心。另外，经历疫情、地震、战争等灾难，也会让你患抑郁症的风险增大。</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>神经质和内倾性的人格。</strong>如果你性格敏感，内向，情绪容易受外界影响而起伏不定，或总是郁郁寡欢，那么更有可能患上抑郁症。尽管如此，不必自责，性格没有好坏，只是不同罢了。</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>容易陷入负性思维反刍。</strong>习惯于反复思考犯过的错误和不愉快的经历，夸大几次挫折或不如意的影响，会使你的大脑沉浸在消极情绪中无法自拔。</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>完美主义者。</strong>完美主义的人永远不会对自己满足，专注于发现错误、失败和负面评价。而持续的消极关注会让人陷入自我怀疑和无价值感的深渊。</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>女性。</strong>抑郁症在女性中的发病率是男性的两倍。但也有一些研究发现，男性女性抑郁症的发病率其实相差无几，只是男性更倾向于否认自己的抑郁症状，在治疗时也更难确诊。</span></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><h2 style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 2em;"><span style="font-size: 28px; letter-spacing: 0.544px; font-family: "Segoe UI Emoji";"> </span><span style="font-size: 28px;background-color: rgb(255, 215, 213);font-size: 28px;"><strong style="color: rgb(0, 0, 0);letter-spacing: 0.544px;font-size: 18px;text-align: center;"><span style="font-size: 28px; outline: 0px; font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px; visibility: visible;">预防和治疗</span></strong></span></h2><h2 style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 2em;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;visibility: visible;font-size: 28px;color: rgb(255, 172, 170);">Treatment and Therapies</span></strong><strong style="letter-spacing: 0.544px;font-size: 17px;"><span style="font-family: "Segoe UI Emoji"; font-size: 28px;"> </span></strong><span style="letter-spacing: 0.544px; font-family: "Segoe UI Emoji"; font-size: 49px;"> </span></h2><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">药物和心理治疗，都可以有效缓解抑郁症。对于部分难治型的抑郁症，或对抗抑郁药物没有反应的患者，临床医生则会选用「脑刺激疗法」。如果症状较为严重，还可能需要住院，直到症状缓解再转为门诊治疗。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; font-size: 16px; visibility: visible;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; justify-content: flex-start; line-height: normal; visibility: visible;"><section style="padding: 3px;outline: 0px;display: inline-block;border-top: 6px solid rgb(0, 0, 0);visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><span style="outline: 0px;font-size: 36px;font-family: Futura-Medium;visibility: visible;">03</span></strong></p></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;letter-spacing: 0.544px;outline: 0px;visibility: visible;">抑郁症的 3 类疗法</strong></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">1<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>抗抑郁药物</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">抑郁症治疗是一个需要长期努力的过程。临床上通常将抑郁症治疗分为三个阶段：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">第一个阶段为病发的急性期</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">，最初 8-12 周，你可能会经历一段「试药」的过程。每个人的体质对药物的反应不同，因而医生会谨慎地选择用药，并根据症状的改善程度逐渐调整合适剂量。</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">第二个阶段是治疗的巩固期</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">，通常持续 4-12 个月，随着症状逐渐缓解，药物及其剂量会保持稳定，以防止病情反复。</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">第三个阶段是治疗的维持期</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">，一般至少 2-3 年。长期服药并不容易，尤其是在集体生活的情境下，你可能需要克服吃药的耻感，恶心、嗜睡和肥胖等副反应，以及经济压力和对日常生活的影响。</span></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">服药停药请务必遵循医生指导，突然断药可能导致戒断症状，并使病情恶化。与医生一起逐步安全地减少药物剂量会更合适。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">如果怀孕或哺乳，一些抗抑郁药可能会有损胎儿和孩子的健康。如果你怀孕或计划怀孕，请咨询医生。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">大多数抗抑郁药是安全的。</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">在某些情况下，25 岁以下的儿童、青少年和年轻人在服用抗抑郁药时可能会增加自杀念头或行为，尤其是在服药的最初几周或改变剂量时。因此，应密切关注症状的波动或异常行为。如果在服用抗药时有自杀念头，请立即联系医生或寻求紧急帮助。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">请记住，从长远来看，抗抑郁药更有可能通过改善情绪而降低自杀风险。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">2<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>心理咨询</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">心理咨询，也被称为谈话治疗。在这个过程里，专业的心理咨询师会与来访一起讨论相关问题，也可能根据不同的情况灵活采用不同的治疗技术。证据显示，认知行为疗法、人际关系疗法和精神动力学疗法对抑郁症有效。</span><span style="letter-spacing: 0.544px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;">心理治疗可以帮助你：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">宣泄情绪</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">讨论患病和服药的体验</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">寻找更好的方法解决当前遇到的问题</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">探索导致抑郁的个人化原因</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">识别适应不良的信念和行为，并建立功能良好、健康的思维和行为模式</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">探索自我和关系，认识自己在关系中的心理角色和位置，改变适应不良的关系模式建立对生活的满足感和控制感</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">获得重新生活的力量</span></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">3<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>脑刺激疗法</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li style="font-weight: bold;"><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">MECT（改良电休克疗法）</span></strong></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">MECT 可快速有效治疗抑郁症，明显降低死亡率，疗效可达 86.7%，副作用是有可能出现「短暂性失忆」。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">如果你出现以下情况，医生可能会使用 MECT：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">抑郁症状严重，具有高自杀自伤风险，出现明显的自责自罪；</span><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">拒绝进食，违拗或紧张性木僵；</span><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">极度兴奋，躁动</span><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">，</span><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">冲动伤人对药物无反应，对药物</span><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">不能耐</span><span style="font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;">受，或因健康原因不能服药。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li style="font-weight: bold;"><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">rTMS（重复经颅磁刺激治疗）</span></strong></p></li></ul><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">对于那些对抗抑郁药没有反应的人来说，rTMS 也是一种选择，这种疗法具有中度抗抑郁效果，在改善抑郁症状和自杀行为方面均有效；rTMS 最大的不良反应是癫痫发作、头痛，但痛感持续时间短，多可自行缓解。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; font-size: 16px; visibility: visible;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; justify-content: flex-start; line-height: normal; visibility: visible;"><section style="padding: 3px;outline: 0px;display: inline-block;border-top: 6px solid rgb(0, 0, 0);visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><span style="outline: 0px;font-size: 36px;font-family: Futura-Medium;visibility: visible;">04</span></strong></p></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;letter-spacing: 0.544px;outline: 0px;visibility: visible;">缓解抑郁情绪的 10 个日常方法</strong></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">1. </span></strong><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">给自己创造一个情绪的「安身之处」</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">回忆或想象一个让自己感到舒适、安全、快乐的环境。这个地方可能是你小时候居住的房子、山清水秀的野外，或是年幼时好朋友的家，甚至是你想像出来的，让你舒服和快乐的环境。抑郁来袭时，你可以偷偷跑「回去」休息一下，积攒些能量。也可以匿名吐槽或写日记、找朋友或心理咨询师。总之以你感觉安全的方式，表达自己的真实感受，可以有效缓解消极情绪。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">2. </span></strong><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">不知道该怎么办的时候，「暂停一下」</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">停下来一段时间，不纠结于具体的选择，不急于一个答案，让方向和真正的问题慢慢地出现。关键是告诉自己：<strong>你可以难过，可以失败，也可以暂时停下来。</strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">3<strong style="color: rgb(34, 34, 34); letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="outline: 0px; color: rgb(121, 147, 181); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px;">. </span></strong>关注自己的身体，回到「此时此刻」</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">当在消极想法里越陷越深、无法逃离的时候，不妨动一动身体，放下手机，深呼吸，摸一下身边的物体，动动脚趾头，去走一走，或者去做件小事情。目的是将注意力放在当下，关注身体的感觉。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">4<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>制定很细微，但很明确的目标</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">仅仅是想着「让自己好起来」可能令人更加惶恐，但制定一个具体可触及的目标，会让人更有掌控感，更能真正改变。比如：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">「我要快乐」「我要摆脱孤独」</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">「洗个热水澡」「见一个喜欢的人」</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">5<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>冥想，你可以这样做</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><br></span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">关注你的呼吸，关注脑袋里面浮现出来的念头，<strong>想像面前有一个传送带（或者铁轨）</strong>，当你有念头冒出来，将这个念头打包，放在传送带上，让它走掉；下一个冒出来，打包、放在传送带上，让它走掉。周而复始。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">6<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>在没那么抑郁时，去运动一下</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><br></span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">研究表明，运动有助于缓解抑郁情绪。瑜伽就是一项很好的运动；步行，每周三次，每次 20-40 分钟，持续六周，也可以缓解抑郁症状。与伴侣或团体一起散步的话，效果会更好，因为社交互动可以提升情绪、增加继续运动的动力。当然，抑郁的时候，不想动也没关系。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">7<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>记住「快乐 333 原则」</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">每天散步 30 分钟，每天晒太阳 30 分钟，每天 3 顿饭和人一起吃，都可能改善心情。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">8<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>不要和他人比较痛苦</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">人和人的痛苦是不能比较的。不必因为别人的状况而苛责自己，放弃「这点小事就感到痛苦啊」「别人能做到，为什么你这么脆弱」「为什么你不能像别人一样努力呢」这些想法，比较是痛苦的源泉，比较而来的幸福也不是真正的幸福。承认每个人都有脆弱之处，以及痛苦是真实的，不要评价自己的伤口。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">9<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong>不要相信别人可以，我也可以</span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">太多的信息在告诉你：我可以，所以你也可以。比如：我可以赚很多的钱，你努力一些你也可以。我可以变得很瘦，你也可以。我可以给我的孩子争取最好的学校资源，你不能是因为你不够好。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">然而，很多时候，它不值得你为此感到遗憾（大家都去争取的不一定就是好东西啊）。这种「我可以，你也可以」是被制造出来的幻觉，让你误以为你没有拥有他人有的东西，没有获得某种奖赏或者物质，都是由于你不够强、或不够努力。放松去过自己的生活吧。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34);font-size: 15px;letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34);font-size: 15px;letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">10<strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34);font-size: 15px;letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">. </span></strong></span></strong></span></strong></span></strong></span></strong></span></strong><strong style="letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34);font-size: 15px;letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34);font-size: 15px;letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong style="color: rgb(34, 34, 34); font-size: 15px; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="visibility: visible;outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">多做令你感到快乐的事情，见令你感到快乐的人</span></strong></span></strong></span></strong></span></strong></span></strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">检查一下，你的生活中和喜欢的人相处的时间有多少，你所做的事情中有多少是你喜欢的？</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">事实上，快乐不仅是一种情绪，更是一项能力。陷入抑郁情绪的时候，不要被它所裹住，有意识地主动选择一些令你感到快乐的事情和人，去和 ta 聊聊吧。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; font-size: 16px; visibility: visible;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; justify-content: flex-start; line-height: normal; visibility: visible;"><section style="padding: 3px;outline: 0px;display: inline-block;border-top: 6px solid rgb(0, 0, 0);visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><span style="outline: 0px;font-size: 36px;font-family: Futura-Medium;visibility: visible;">05</span></strong></p></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;letter-spacing: 0.544px;outline: 0px;visibility: visible;">无法自行缓解时，该如何求助？</strong></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;letter-spacing: 0.544px;outline: 0px;visibility: visible;"><br></strong></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">1）请记得，你不必独自面对一切。</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">寻求专业心理咨询师的帮助，可以有效缓解抑郁症状。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">2）你也可以拨打<strong>简单心理「免费热线」</strong>，心理志愿者将为你提供即时的情绪舒缓和疏导。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible; margin-bottom: 8px;"><span class="wxart_image" wx-style="display:inline-block;text-align: center;color: rgb(51, 51, 51);font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif;border-radius: 15px;border-style: solid;border-width: 2px;box-sizing: border-box;height: auto !important;"></span></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"> </span><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;color: rgb(136, 136, 136);">下载简单心理 APP，在首页选择「热线」免费使用。热线服务时间：工作日 18:00-23:59，周末 14:00-23:59</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">3）当你出现危机情况</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size:15px;letter-spacing: 0.544px;visibility: visible;">：比如存在自伤（或自杀）想法、计划或行动，请让信任的人陪在身边：</span></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">接通 24 小时免费危机干预热线：010-82951332 ；800-810-1117（北京回龙观医院心理危机干预与研究中心）</span></p></li><li><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">联系亲密的朋友、亲人</span></p></li></ul><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-indent: 0em; text-size-adjust: inherit; text-align: center; line-height: 1.75em;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; letter-spacing: 0.544px; text-indent: 0em; text-size-adjust: inherit; line-height: 1.75em;"><section style="margin-right: 8px;margin-left: 8px;outline: 0px;line-height: 1.5em;"><br></section><section style="margin-right: 8px;margin-left: 8px;outline: 0px;line-height: 1.5em;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;"><span style="outline: 0px;font-size: 15px;color: rgb(0, 0, 0);letter-spacing: 1px;"><strong style="outline: 0px;color: rgb(51, 51, 51);font-family: Arial, Helvetica, sans-serif;"> </strong></span><span style="color: rgb(136, 136, 136); outline: 0px; letter-spacing: 1px;">附各地心理援助热线 </span><span style="outline: 0px;font-size: 15px;color: rgb(0, 0, 0);letter-spacing: 1px;"><strong style="outline: 0px;color: rgb(51, 51, 51);font-family: Arial, Helvetica, sans-serif;"></strong></span></span></section></section><section data-tools="135编辑器" data-id="92986" style="outline: 0px; letter-spacing: 0.544px; text-size-adjust: inherit;"><section data-role="animate" data-width="100%" style="margin: 10px auto;outline: 0px;width: 677px;height: 450px;overflow-y: scroll;"><section style="margin-right: 8px; margin-bottom: 0em; margin-left: 8px; outline: 0px; text-indent: 0em; line-height: 1.75em;"><section style="margin-right: 8px;margin-left: 8px;outline: 0px;line-height: 1.5em;"><span class="wxart_image" wx-style="display:inline-block;outline: 0px;box-sizing: border-box;display: initial;width: 530px;visibility: visible !important;height: auto !important;"></span></section></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; line-height: 1.5em;"><span style="color: rgb(136, 136, 136); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 1px;">图源：</span><span style="color: rgb(136, 136, 136); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 1px;">《</span><span style="color: rgb(136, 136, 136); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 1px;">少</span><span style="color: rgb(136, 136, 136); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 1px;">年抑</span><span style="color: rgb(136, 136, 136); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 1px;">郁症》</span></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; line-height: 1.5em;"><br></section></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><h2 style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 2em;"><span style="font-size: 28px;letter-spacing: 0.544px;font-family: "Segoe UI Emoji";"> </span><span style="background-color: rgb(255, 215, 213);font-size: 28px;"><strong style="color: rgb(0, 0, 0);letter-spacing: 0.544px;font-size: 18px;text-align: center;"><span style="font-size: 28px;outline: 0px;font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;visibility: visible;">患者/家人自助资源</span></strong></span></h2><h2 style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 2em;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;visibility: visible;font-size: 28px;color: rgb(255, 172, 170);">Shareable Resources</span></strong></h2><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, ";P<br><section style="margin-right: 8px; margin-left: 8px; outline: 0px; justify-content: flex-start; line-height: normal; visibility: visible;"><section style="padding: 3px;outline: 0px;display: inline-block;border-top: 6px solid rgb(0, 0, 0);visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><span style="outline: 0px;font-size: 36px;font-family: Futura-Medium;visibility: visible;">06</span></strong></p></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;letter-spacing: 0.544px;outline: 0px;visibility: visible;">身边有人得了抑郁症，我该如何支持？</strong></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="outline: 0px; letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51);"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">1. </span></strong><strong style="letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;caret-color: rgb(51, 51, 51);"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;">克服耻感，了解抑郁症</span></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;caret-color: rgb(51, 51, 51);"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><br></span></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">当亲友得了抑郁症，你可能会产生一定程度的羞耻感，这种耻感会在无意识之中影响你对 ta 的态度。比如和旁人提起 ta 时欲言又止，小心翼翼地过分保护或过分责怪……这些都可能会被抑郁症患者捕捉到。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">当你想去支持 ta，首先要厘清自己的感受和看法，克服偏见。最好的方式，是先看一些抑郁症相关的书籍和影视剧，了解抑郁症到底是什么、患者的身体和内心又会经历什么，然后坦诚地和 ta 聊一聊，会有很大的帮助。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><br></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);">2<strong style="color: rgb(34, 34, 34);letter-spacing: 0.544px;outline: 0px;font-family: -apple-system, "system-ui", Arial, sans-serif;"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;">. </span></strong>做一个倾听者，保持开放和理解</strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">放下批判的想法，例如「你这就是懒/自私/闲的/想太多」「坚强一些」「你太矫情了」「抗压能力太差了」。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">也不要轻易说「我理解」，除非你真的有过切身体验，真诚地说「我不明白，但我真的想知道」会让人感觉更好。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">你可以做一个温暖的倾听者，不试图「修复」对方，也不期望 ta 按照你想要的方式和速度好起来。</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">提供情绪和心理上的支持，让 ta 有一个安全的空间释放被压抑的情绪。向 ta 传递「无论你怎样，我仍然爱你」「你对我很重要」「无论如何我都在你身边」「这不意味着你脆弱或有缺陷」的信息。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><br></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><strong style="color: rgb(34, 34, 34); letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="outline: 0px; color: rgb(121, 147, 181); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px;">3. </span></strong>设定支持边界，照顾好自己</strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><br></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">不要「过度消耗自己」，保持对自己情绪的觉察。问问自己是否过度焦虑、担心、甚至是生气，导致对 ta 的不耐烦和责怪？或者在陪伴的时候，产生强烈的无助和内疚感，以至于想要远离。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">这些表现意味着你可能出现了一定程度的「陪伴者疲劳」。研究显示，<strong>73.7% 的青少年抑郁症照顾者具有轻度到中度的陪伴者疲劳</strong>。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">请记得，在支持 ta 的时候，你首先要照顾好自己的情绪和生活，明白自己的能力和界限，让 ta 知道，你不会一天 24 小时围着他们转，你也有自己的生活。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><br></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);">4<strong style="color: rgb(34, 34, 34); letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="outline: 0px; color: rgb(121, 147, 181); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px;">. </span></strong>温柔地督促治疗</strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><br></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">可以主动问对方，要不要一起去医院或者去看心理咨询师。</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">但有些抑郁者不想去医院，不想吃药，不想见咨询师。可能是因为生病导致的消沉疲惫，可能是因为病耻感，也可能是因为害怕治不好。向 ta 保证，就像任何其他的医学疾病一样，抑郁症是可以治的。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">如果对方拒绝去看精神科医生或者心理咨询师，尝试带 ta 去看全科医生（可能不那么排斥）。与医生商量进行身体的全面检查，这可以排除由身体原因导致的抑郁。如果不是身体方面的原因，全科医生会建议转诊。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">帮 ta 预约精神科医生或治疗师。找到合适的医生或者心理治疗师可能很困难，而且通常是一个反复试验的过程。但对一个已经能量不足的抑郁者来说，帮忙打电话进行咨询或者预约挂号也是巨大的帮助。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><br></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);">5<strong style="color: rgb(34, 34, 34); letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif;"><span style="outline: 0px; color: rgb(121, 147, 181); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 0.544px;">. </span></strong>识别危险征兆</strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong style="letter-spacing: 0.544px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;font-size: 19px;caret-color: rgb(51, 51, 51);"><br></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">如果你发现 ta 有自杀的风险，首先要陪在 ta 身边。然后，尽快告诉对方你的担忧。很多人不愿意谈论死亡这件事，或者认为谈论死亡会增加对方自杀的可能，但事实并不会这样。<strong>开诚布公地和对方谈论他自杀的想法和感觉，能够增加拯救对方生命的可能性。</strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">但如果你感到自己很难做到扭转对方的想法，或者情况危急，请立即寻求专业的帮助，在非常紧急的情况下，你可以拨打报警电话让当事人强制住院治疗，这听起来让人害怕，但有时也是不得已为之的保护措施。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">对于青少年抑郁症患者，要警惕 ta 是否在偷偷地伤害自己</span></strong><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">，比如用刀划手臂、用香烟或火烫自己和抓破皮肤等。这些行为往往发生在厕所、上锁的房间，或者深夜独自一人的时候。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">伤口会被小心地用衣袖遮盖住，很难发现。所以当 ta 身上出现不明原因的划痕，天热仍然穿长袖长裤，故意用东西遮住手腕关节处，常常一个人躲起来，不愿上学，以及情绪反常的时候，很有可能 ta 在暗中伤害自己。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">对于非自杀性自伤行为的动机，研究者们认为可能是寻求关注、释放情绪、自我攻击以维系父母的关系。因此，在处理好伤口，将 ta 送去治疗之后，也请和 ta 开诚布公地聊一聊，表达你的关心。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; font-size: 16px; visibility: visible;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; justify-content: flex-start; line-height: normal; visibility: visible;"><section style="padding: 3px;outline: 0px;display: inline-block;border-top: 6px solid rgb(0, 0, 0);visibility: visible;"><p style="outline: 0px;visibility: visible;"><strong style="outline: 0px;color: rgb(0, 0, 0);visibility: visible;"><span style="outline: 0px;font-size: 36px;font-family: Futura-Medium;visibility: visible;">07</span></strong></p></section></section></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); text-size-adjust: inherit; line-height: normal; visibility: visible;"><strong style="color: rgb(0, 0, 0);font-family: Optima-Regular, PingFangTC-light;font-size: 24px;letter-spacing: 0.544px;outline: 0px;visibility: visible;">给抑郁人士的自助资源</strong></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">书、影视剧等文艺作品，能帮助我们从方方面面了解抑郁症，也有助于我们更好地应对自己的处境。所以我们也给你推荐了一些资源。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">但是，所有的自助资源都不能代替药物，它不能帮助你进行自我诊断，也无法取代心理咨询师。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="color: rgb(34, 34, 34); line-height: 1.75em; visibility: visible; letter-spacing: 0.544px; outline: 0px; font-family: -apple-system, system-ui, Arial, sans-serif; caret-color: rgb(51, 51, 51); margin-left: 8px; margin-right: 8px; margin-bottom: 24px;"><span style="outline: 0px;color: rgb(121, 147, 181);font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;font-size: 19px;"><strong>一些我们推荐的书、影视剧</strong></span></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>1）</strong><strong>《我有一只叫抑郁症的黑狗》[</strong>7]马修<span style="letter-spacing: 0.544px;">·</span>约翰斯通</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">治愈系绘本。这本书分为两个部分，一部分是抑郁症患者的自述，另一部分讲述的是作为抑郁症患者的恋人，如何陪伴。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>2）</strong><strong>《丘吉尔的黑狗：忧郁症及人类心灵的其他现象》</strong>安东尼·斯托尔</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">这本书以一种积极向上的态度来观察心理忧郁现象，对弗洛伊德的理论进行了反思，剖解了许多大人物的忧郁心理与非凡成就之间的关系。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>3）《活下去的理由》</strong>马特·梅洛</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">这是一次文学对抑郁困境的剖白。马特·梅洛曾也陷入抑郁的深渊，所以他写下了这本《活下去的理由》。在书中，他描绘了自己的抑郁体验，以及如何凭借自身的力量走出来。因为文学性，这本书很易读，也因为作者深刻的感受，它会引发你的强烈共鸣。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>4）《正午之魔：抑郁是你我共有的秘密》</strong>安德鲁·所罗门</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">这是一位「专业抑郁者」对抑郁的「全貌研究」。安德鲁·所罗门是一位作家，文学硕士，也是心理学博士。他有近三十年的抑郁症经历，在这本书中，他不仅从心理层面叙述了抑郁症的体验、表现和治疗，也从社会和政治的角度分析了抑郁现象。总之是一次全景式的回顾，再加之作者的文学功底，里面没有冷冰冰的术语，而是切身的理解。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>5）日剧《丈夫得了抑郁症》</strong>豆瓣评分8.1。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">这部电影由真实事件改编，记录了漫画家小晴（宫崎葵 饰）在丈夫（堺雅人 饰）患抑郁症之后，陪伴丈夫一同与抑郁症斗争的故事。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>6）《抑郁是因为我想太多吗：元认知疗法自助手册》</strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">这本书可以启发你，为你提供治疗抑郁症的一些新想法，帮助你以一种完全不同的方式摆脱你的消极思想和抑郁症状。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><strong>7）《伯恩斯新情绪疗法》</strong></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;">这本书没有那么多冠冕堂皇的大道理，也没有长篇累牍的复杂理论，只是用一个个灵活生动的案例，教你在 4 周，用 22 个简单有效的原则和技巧，学习如何与负面情绪和谐相处。</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><br></p><section style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible; text-align: center; margin-bottom: 24px;"><span style="font-size: 28px;"></span></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="letter-spacing: 0.544px; outline: 0px; font-family: Optima-Regular, PingFangTC-light; font-size: 15px; visibility: visible;">「抑郁就像一条黑狗，一有机会就咬住我不放」——丘吉尔的名言如果还有后半句，我们还想说：</span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="letter-spacing: 0.544px; font-family: Optima-Regular, PingFangTC-light; font-size: 15px;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><strong><span style="letter-spacing: 0.544px; font-family: Optima-Regular, PingFangTC-light; font-size: 15px;">纵使黑狗强悍凶猛，仍有服软和共存的可能。</span></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="letter-spacing: 0.544px; font-family: Optima-Regular, PingFangTC-light; font-size: 15px;"><br></span></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; line-height: 1.75em; visibility: visible;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 15px;letter-spacing: 0.544px;visibility: visible;"><br></span></p><p style="margin-right: 8px; margin-bottom: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; caret-color: rgb(51, 51, 51); font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-size-adjust: inherit;"><strong style="outline: 0px;"><span style="outline: 0px; font-family: Optima-Regular, PingFangTC-light;">参考文献</span></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; caret-color: rgb(51, 51, 51); font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-size-adjust: inherit;"><span style="outline: 0px;font-size: 12px;font-family: CourierNewPS-ItalicMT;">————————</span></p><section style="outline: 0px; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, system-ui, Arial, sans-serif; letter-spacing: 0.544px; font-size: 16px; margin-bottom: 24px;"><section style="margin-right: 8px; margin-left: 8px; outline: 0px; width: 676.992px; justify-content: center; line-height: 1.5em;"><section style="outline: 0px;display: inline-block;vertical-align: top;overflow-y: auto;height: 153px;widh: 643.125px;"><section style="outline: 0px;overflow-x: hidden;"><section powered-by="xiumi.us" style="outline: 0px;"><section style="padding: 0.1em 0.3em;outline: 0px;display: inline-block;border-width: 2px;border-style: solid;border-color: transparent;color: rgb(136, 136, 136);font-size: 12px;"><p style="outline: 0px;"><span style="font-family: Optima-Regular, PingFangTC-light;letter-spacing: 0.544px;"> Cuijpers P, Noma H, Karyotaki E, et al. A network meta-analysis of the effects of psychotherapies, pharmacotherapies andtheir combination in the treatment of adult depression. World Psychiatry, 2020,19(1):92-107. DOI: 10.1002/wps.20701.</span><br></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> 美国精神医学学会, 张道龙. 精神障碍诊断与统计手册第5版（DSM-5中文版）. 北京大学出版社, 2015.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> WHO. Depression. . </span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> Huang Y, Wang Y, Wang H, et al. Prevalence of mental disorders in China: a cross-sectional epidemiological study. Lancet Psychiatry, 2019,6(3):211-224.DOI:10.1016/S2215-0366(18)30511-X.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> Malhi G S, Mann J J. Depression. LANCET, 2018,392(10161):2299-2312.DOI:10.1016/S0140-6736(18)31948-2.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> 简单心理. 中国抑郁症患者近亿，以后体检也要筛查抑郁症了？｜WEEKLY. .</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> Johnstone 澳. 马修 约翰斯通 Matthew, Johnstone 澳. 安斯利 约翰斯通 Ainsley. 我有一只叫抑郁症的黑狗. 康太一, 译. 广西科学技术出版社, 2017: 128.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> 安东尼·斯托尔 英. 丘吉尔的黑狗: 忧郁症及人类心灵的其他现象. 邓伯宸, 译. 北京大学出版社, 2014: 254.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;"> 马特·海格. 活下去的理由. 赵燕飞, 译. 江西人民出版社, 2018: 240.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;">安德鲁·所罗门. 正午之魔：抑郁是你我共有的秘密: 抑郁是你我共有的秘密. 屠彬, 译. 上海三联书店, 2020: 648.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;">丈夫得了抑郁症 ツレがうつになりまして。. .</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;">Callesen 丹. 皮亚·卡列森 Pia. 抑郁是因为我想太多吗：元认知疗法自助手册. 燕环, 译. 机械工业出版社, 2022: 152.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;">戴维·伯恩斯. 伯恩斯新情绪疗法: 临床验证完全有效的非药物治愈抑郁症疗法. 李亚萍, 译. 中国城市出版社, 2011: 520.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;">郭鑫, 杨敏, 朱冬琴. 青少年抑郁症患者照顾者生活质量与照顾者负担的相关性. 中国心理卫生杂志, 2018,32(04):329-334.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;">张芳, 程文红, 肖泽萍. 青少年非自杀性自伤行为研究现状. 中华精神科杂志, 2014,47(05):308-311.</span></p><p><span style="font-family: Optima-Regular, PingFangTC-light;">陆林. 沈渔邨精神病学. 人民卫生出版社, 2018.</span></p><p style="outline: 0px;"><span style="outline: 0px;letter-spacing: 0.544px;font-family: Optima-Regular, PingFangTC-light;"><br></span></p><p style="outline: 0px;"><br></p></section></section></section></section></section></section><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 1.5em;"><strong style="outline: 0px; font-family: Optima-Regular, PingFangTC-light; font-size: 12px; letter-spacing: 0.544px; caret-color: rgb(51, 51, 51);">作者：啦啦啦、</strong><strong style="letter-spacing: 0.544px; outline: 0px; font-family: Optima-Regular, PingFangTC-light; font-size: 12px; caret-color: rgb(51, 51, 51);"><strong style="letter-spacing: 0.544px;outline: 0px;">江湖边。</strong></strong><strong style="letter-spacing: 0.544px; font-family: Optima-Regular, PingFangTC-light; font-size: 12px; caret-color: rgb(51, 51, 51); outline: 0px;">责编：kuma，</strong><strong style="font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; caret-color: rgb(51, 51, 51); outline: 0px;"><span style="outline: 0px;font-family: Optima-Regular, PingFangTC-light;font-size: 12px;">封面：verywell mind</span></strong></p><p style="margin-right: 8px; margin-left: 8px; outline: 0px; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; visibility: visible; line-height: 1.5em;"><br></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><br>转载声明：本文转载自「镜子心理」，搜索「jingzixinli」即可关注，[<a target="_blank" href="https://mp.weixin.qq.com/s/QdvTy9g2Fyp-i87-ZrB8IA">阅读原文</a>]。ech6</div><p></p>
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