健康

　　标题：6ThinkingPatternsThatWillEasilyLeadToDepression
　　作者：VLADIMIRZIVANOVIC
　　原文链接：http：www。lifehack。org3210946thinkingpatternsthatwilleasilyleaddepression
　　翻译请保留原文链接哦
　　欲翻译的小伙伴，可评论领稿，并把已完成的译文发在自己的心理圈or个人主页的日志内。请领稿的小伙伴，尽量在一个星期内完成翻译，谢谢！！
　　Wemayhaveeradicatedanumberofdiseasesthatonceplaguedhumanity，andwetendtolivelongerthanourancestors，butthemodernworldhasseenariseinmentaldisorders，particularlydepressionandanxiety。Eventhoselivinginhighlydevelopedcountrieswithahighqualityoflifearenotimmunetodepression，asthoselittledemonsthatlurkfromthedepthsofoursubconsciousandkeepputtingusdownarealotmorepowerfulinsomepeople。
　　Thereareanumberofthinkingpatternsthatarereallycounterproductiveandcanleadtodepression，eveninpeoplewhohaven’thadpreviousproblemswiththeirmentalandemotionalhealth。Itisimportanttoidentifythesebadpatternsassoonaspossible，andworkhardonmakingapositivechange。
　　1。Jumpingbetweentwoextremeendsoftheemotionalspectrum
　　Aclassicsignthatyouareonthepathleadingtodepressionistheinabilitytoseethecomplexityofeachsituation，withgreyareasandanumberofpotentialdrawbacks，butpositiveoutcomesaswell。Youstarttoviewtheworldinblackandwhite，andthingsareeitherperfectoryourlifeisincompleteshambles。Sinceperfectionisquitedifficult，ifnotimpossibletoachieve，youendupfallingintoadarkmoodmoreoften，andyoukeepgettingsuckeddeeperintothatpitofdespair。
　　Itisimportanttotakeastepbackwhenyouseethishappening，andtrytorationalizethesituation。Itmightnotbetheinstantcureyouarelookingfor，buttryingtostayrationalandreinforcingthebeliefthatthingarenotallbadisanimportantfirststepindealingwithdepression。Itisaproactiveapproachthatcanreallyhelpyougetthatinitialsparkofmotivationyouneedtogetoutofthehouseandseekoutsomehelp。
　　Therearesomeindicationsthatmedicinalmarijuanacanalleviatesomeofthesymptomsofdepression，andthatitcanbeusedasawayofkickstartingyourrecoveryorasamethodofpreventionifyouareexhibitingsomeearlysignslikethosementionedabove。Whateverstrategyyoudecidetouse，justknowthatthefirststepisbeingawareofyournegativebehaviourandhavingadesiretochangeit。
　　2。Creatingdefeatistscenariosandgivingupbeforeyou’veevenstarted
　　SentenceslikeWhat’sthepoint？，I’vetriedeverythingorIknowitwon’tworkoutshouldneverrolloffyourtongue。Thisistheepitomeofdefeatism，andyoustarttogetintothiskindofhabitasyoustarttofallintotheclutchesofdepression。Becauseyourenergy，happinessandmotivationareinshortsupply，andyou’vebeenfocusingonallthebadexperiencesfromthepastwaymorethanyoushould，youstarttogiveupassoonasyouarefacedwithachallenge。Whilelyinginbedanddoingnothingmayseemlikeanincrediblysafemove，itistheworstthingyoucando。
　　Irememberafriendbeingtornaboutthefactthatsomeoftheneighborsinhisbuildingcomplainedabouthisdog。Hedismissedallsuggestionsaboutgoingtotheneighborsandhavingafacetofacetalktotryandseewhattheproblemwasandhowitcanberesolved，andhediditintheworstmannerpossiblebyexplainingtouswhatheknewwouldhappen，andwhytherewasnopointindoingthis。
　　They’lljustsaythis，they’lldothat，thenthelandlordwilldothis，andI’llhaveallkindsofextratroubleonmyhands，soit’sbestifIjustleavethedogwithmyparentsinthesuburbs。thiskindofreasoningleadstopoordecisionsandreducedqualityoflife，andthat’sthelastthingyouneedwhenyoufeeldepressionlurkingaroundthecorner。
　　3。Fallingvictimtoselfloathing
　　Aparticularlydestructivewayofthinking，selfloathingisthefasttracktodevelopingdepression。Itoftenhitsuswhenwearealonewithourthoughts，e。g。aftercominghomefromworkschoolorbeforegoingtobed，anditessentiallypaintstheworsepossiblepictureofourlives。
　　Insteadofidentifyingproblemsandtryingtofindsolutions，webegintohateourselvesfornotbeingabletoperform，formakingmistakes，forbeingafraid，andevenforbeingnegativeallthetime。
　　Youfindyourselfhatingthefactthatyouhateeverything，andthereseemstobenothingtolookforward。It’sbesttohavesomeonewithyouatlowmomentslikethese，butifyoudon’tfeelliketalkingtoorfacinganyone，youcangetapetyoucancuddleupwith。Dogsareparticularlygoodathelpingyoukeepdepressionatbay。
　　Aslongasit’sasmartandsmalltomediumsizedbreed，puppiescanbeeffectivelyhousetrained，soyouwon’thavetoworryaboutthemcausingamess。Infact，theselovingcreatureswillnotonlymakeyoufeellesslonely，butyou’llhavetotakethemoutforwalks，andthisaddedphysicalactivityisanothergoodwaytofightdepression。Justtakingyourmindoffthosetoxicthoughtswillhelpyoucalmdownandtakeamorerationalapproach。
　　4。Seeingonlythebadsideofthings
　　Nothingbringsaboutfeelingsofhopelessnessquiteliketurningablindeyetoallthegoodthingsinyourlifeandthedifferentpossibilitiesandfocusingjustonthebadthings。Thetruthisthatyoucanfindafairlypositivesolutiontoalmostanyproblem，buttherecanbetimeswhereyouforgetallaboutthegreatprogressyou’vebeenmakingatworkorthegoodtimesyou’vehadwithyourpartnerandjustthinkaboutyourdebts，thatonedeadlinethatyoualmostmissedandthefightyouandyoursignificantotherhadlastweek。
　　Ihaveaclosefriendwhowasinasimilarsituation，andnomatterhowmanyexamplesofhimdoinggoodwe’dcomeupwith，he’djustshutthemdownbystubbornlystickingtoafewthingshesawasmajorproblems。Look，alotoftheselifeproblemscanbesolvedthroughsomeintelligentbudgeting，abitofexerciseandawillingnesstodotheresearchandfindeffectivesolutions。
　　Therearealwaysoptionsifyou’veworkedinpublicserviceforadecadeyoumaybeabletoapplyforstudentloanforgiveness，ifyougiveupsmokingandcookyourownfoodyoucansavesomemoney，ifyoutakethetimetotalktoyourpartnerandscheduleregulardatenightsyoucanworkthroughproblems，ifstopwatchingTVshowslateatnightyou’llbeabletogetupearlierandfeelfreshandfocusedatwork，etc。
　　Lookatthepositives，singasongofpraisetoallyouraccomplishmentsinfrontofthemirroreverymorningandlookatalltheoptionsavailabletoyou，insteadoflaserfocusingononeortwobadthingsinyourlife。
　　5。BecomingCaptainHindsight
　　ThereisagreatepisodeofSouthParkwithapowerfulsuperherocalledCaptainHindsight。Heswoopsinafterabigdisasterandtellseveryonewhatcouldhavebeendonetopreventit，andhasthreetrustysidekicks：could’ve，should’veandwould’ve。Asyouslidefurtherdowntheslipperyslopeofdepressionyouwillfindyourselfevokingthesesidekicksyourself，constantlyrelievingthepastandreevaluatingyourdecision，dreamingofwhatyourlifewouldlooklike，ifonlyaspecificsetofmagicalcircumstancesallfellintoplace。
　　It’skindoflikeakidwhogetsshovedaroundbyabullyattheplaygroundandspendstheafternoonvividlyimaginingasituationwherehefoughtbackandpoundedthebullyintosubmission。Well，herethebullyisyourownmindanditisnevertoolatetostandyourgroundandtellittobackoff。
　　It’sonethingtolearnfromyourmistakes，butyoushouldn’tletthepasteatawayatyourconfidence。Agoodwaytodealwiththeissuesistokeepyourmindengagedwithnewprojects，householdchoresorlearningnewskills，sothatyou’llhaveawaytoanchoryourselfinthepresentandagoodincentivetokeepmovingforward。
　　6。Holdingyourselfresponsibleforeverythingwrongwiththeworld
　　Thingsneverquiteworkoutasplanned，andlifeisfullofunpleasantlittlesurprises。Whileyoucandirectlyorindirectlyaffectsomeofthesethings，alotofitisoutofyourcontrol，andthereisalwaysthatfreakyrandomfactorsomeliketocallluck。TherewasatimewhenItookeverythingalittletoopersonalandblamedmyselfforeverylittlethingthatmighthavegonewrongatwork，athomeandinmyrelationships。
　　Thisisanoffshootofthatcould’vementality，butunlikemopingandthinkingupdifferentscenariosthatseemmorepleasant，Iwasjustleftachillingfeelingofregretandsorrow。Totallyirrational，yetcompletelyunshakable，itburdenedmymindandleftanacidictasteinmymouth。Ieventuallyshookitoffthroughmanyalongserioustalkwithgoodfriends，fueledbygenerousamountsofwhiskeyandvodka。
　　I’mjustbeinghonesthere，butIhavetocategoricallystatethatalcoholisnotasolutionorcureforanythingIknewthatIcoulddrinkitresponsibly，andthatitwastheonlythingthatwouldallowmetotrulyopenup。Findpeoplewhocareaboutyouandarereadytolisten，andscheduleanightwhereyoucangetsomealonetimeandengageinabitofrealtalk。You’dbesurprisedhowmuchbetteryou’llfeelafterwards。
　　Youwon’tfindyourselfonacrossroadswhereonepathisshinyandpavedwithgold，andtheotherisdarkcoveredinweedsandthornstheroadleadingtodepressionoftenlooksliketheeasieroption，andthefeelingsofemptinessandsorrowcanjustcreepuponyouifyoudon’tknowwhattolookfor。Thisiswhyyoushouldlookoutforthesedestructivethinkingpatterns，andpreparesomeseriouscountermeasureswhenyoufindyourselfturningtothiskindofdefeatistmindset。