在困难的抑郁日子上练习自爱的简单方法
抑郁使练习自爱变得困难,尤其是在最黑暗的日子里。当一个看似简单的活动(例如起床是压倒性的,很难考虑练习自爱。但是,通过做一些小事来表现自己的爱,可以做滋养我们的思想和身体。
自2月以来,我们是我们庆祝爱情的月份,有什么比庆祝最重要的爱更好的方法呢?我们自己的爱。对于那些对抗抑郁症的人来说,这可能是具有挑战性的,但这是我们康复旅程的不可或缺的一部分。同样,自我爱不必详细说明。自我保健活动可以很简单。我找到了几种练习自爱的方法,这些方法非常容易,我想与您分享。
练习自爱的四种方法
- 练习适当的卫生。实践适当的卫生是自爱的重要方面,对于我们这些与抑郁症斗争的人来说,通常很难我们生病时为什么不想洗澡?)。当我发现洗澡太艰巨时,我选择洗澡。它需要减少能量,因为我能够坐着而不是站着,而且在浴缸里浸泡有一些令人舒缓和放松的东西(浴场与淋浴,以及为什么这种精神分裂性的人更喜欢洗澡)。另外,如果我发现我缺乏真正洗头的能量,我将使用干洗。
- 吃营养。作为抑郁症的人,准备食物是我最能节能的活动之一,但饮食是我们练习自爱的一种方式。虽然我通常喜欢做饭并且做得很好,但是当我经历一个非常沮丧的阶段时,我只是无法找到动力计划和做饭。尽管如此,我仍然可以吃一顿健康的饭菜。在这些艰难的日子里早餐,我吃瞬间燕麦片或水果和全谷物吐司。在午餐和晚餐时,我将冷冻的素食肉丸(我是素食主义者)扔在慢炖锅中,慢慢锅衬里,然后在微波炉中蒸蔬菜。在一顿饭中加入装袋的沙拉也很容易。这些都不需要大量的准备时间或清理;这不是压倒性的,仍然可以让我吃健康的饭菜。适当的营养是我们身体需要的必要的自爱行为。
- 花时间做使您快乐的事情。当您在抑郁症中苦苦挣扎时,您需要做一些带来快乐的事情。我知道,当您处于抑郁症最糟糕的阶段时,这感觉不可能(躁郁症抑郁,根本没有感觉)。我最近去过那里;但是,只要保持简单。听喜欢的歌曲或艺术家。观看最喜欢的电影或电视节目。读一本书。找到让您过去笑的东西。放轻松。不要对自己施加压力,以立即感觉更好。无论您身在何处,都会爱自己。
- 在户外度过一些时间。除非您想做的事,否则您不必散步。您可以坐在外面吸收阳光。我喜欢晚上出门看明星。我发现它和平与平静。这很安静,我可以让自己放松。找时间到户外是我练习自爱的一种方式。
更多的自爱想法
以不会让您不知所措的方式练习自我爱。它可以以少量而简单的方式来完成,对于那些患有抑郁症的人来说,这似乎不会太令人生畏。我鼓励您找到一些简单的方法来爱自己,使您感到滋养,并能够更好地应对抑郁症。
沮丧时,更多地练习自我爱。
APA参考
Smith,J。(2018年,2月6日)。在困难的抑郁日,健康场所练习自爱的简单方法。于5月28日从//www.lharmeroult.com/blogs/copingwithdepression/2018/02/depression-anddepression-and-simple-simple-self-love-love-love-love-strategies检索
作者:詹妮弗·史密斯
即使我认识到很多,我仍然对别人感到难过。我正在获得专业的帮助。花了一段时间才找到合适的比赛,而TE学会了信任他。他特别帮助我让我与痛苦,恐惧,愤怒接触,并给我表达它的空间。Inam曾经推动不愉快的感觉。他让我知道,并告诉我要认真对待他们。当他和我在一起时,我会感到安慰,我可能会成为我自己,脆弱,然后谈论它,所以新的帮助想法可以进入我的脑海而不是消极的想法。当他看到我的痛苦并给它空间时,我注意到他的声音的语气会发生变化。他保持距离坐在我对面,但是在那一刻,我觉得我可以分享我的痛苦而不是一个人痛苦。那对我有帮助。 Learning some cognitive things helps too. Seeing different options, learning to be less perfect, more human. Self care (especially food) often remains difficult, but I do look more often at what I do well. So today I did finally get up at 3pm, cancelled visiting before that, had a bite to eat outdoors, made myself walk through IKEA, am watching tv and planned awalk with tomorrow with a buddy (1st time meeting, orovided by the institution where I see my psychologist). No meds, except for my stomach & lungs momentarily. I did try to push my loneliness feelings away by eating chocolate instead of fruit & vegstables and am still down, but I also intend to shower before I go to bed and am semi satisfied. I will not listen to my negative thoughts, for they do not help me. Yes, I feel despare, but no I am not giving up. I am worth it and so are you. Reach out <3
感谢您提醒您满足我们最基本的需求。On days like today I find it impossible to even look in the mirror at myself, because I’ve spent a solid week in bed other than letting my dog out and back inside and grabbing whatever it is that I don’t have to even bother to put in a dish or warm it up b I stare in the refrigerator and all I see are things that take too long. (Too long could be a minute many times) I’m alone and never have company so I really don’t care about what I look like. (I do, but not enough ti bother). I have no support from family or friends. That’s hard. I’ve lost everyone in my life over the last several years and the ones I never imagined would’ give up on me, did so in a grand fashion. If not for my dog I know I would have found a way by now. She’s my everything and deserves better than me, but I love her more than anything that’s always slipped through my fingers because of this awful thing I made up so that I could avoid people is what my family had decided years ago. It hurts beyond anything and I’ve been through a lot. It’s taken all my energy to write this, and although I hope and know there will be better days, the loneliness is unbearable and I’ve not had a TV in 6 years now. Nobody I’ve told that to believed me. I guess they think I don’t have cable. They don’t listen and I get tired of repeating myself. There’s so much pain in my heart and soul that I can’t imagine a life any different now.