在纷繁复杂的现代生活中，每个人都可能遭遇健康挑战。然而，在这场与疾病的较量中，最有效的武器往往源于我们内心深处的自我疗愈之力。让我们一起探索“自我疗愈：最具效力的个人康复之道”，揭开自我疗愈的神秘面纱。

In the complex and multifaceted modern life, everyone may encounter health challenges. However, in this struggle against diseases, the most effective weapon often originates from the deep self-healing power within us. Let us explore "Self-Healing: The Most Effective Path to Personal Recovery" and unveil the mysteries of self-healing.

1. 怎样自我治疗抑郁症 非常理解你的痛苦，女人做了母亲之后生活会有巨大的改变，如果适应不良，就会出现诸多情绪症状。自我疗愈是需要条件的，身边必须有人无条件支持你，自己还要有强烈的学习成长的动机。可以先找一些心理自助的书籍看一看，

2. 如果没有效果，还是建议找当地知名的心理机构进行咨询。抑郁症俯心灵的感冒，许多人都会有，也是可以治愈的，关键是要有信心。

1. How to self-treat depression - I fully understand your suffering. Life can undergo significant changes after becoming a mother, and if one does not adapt well, numerous emotional symptoms may arise. Self-healing requires certain conditions, such as having someone around who supports you unconditionally, as well as a strong motivation for learning and growth. You can start by looking for some self-help psychology books to read. 2. If there is no effect, it is still recommended to consult a local well-known psychological institution. Depression is like a common cold of the mind; many people have it and it can be cured. The key is to have confidence.

3. 改变思维模当我们思考事物坏的方面时，不妨从另一个角度去想一想它的好。当我们做了一件事，而结果不太理想时，不妨告诉自己：虽然结果不太理想，如果我体会到了做这件事情的乐趣，结果并不是很重要。

3. Change our thinking patterns. When we think about the bad aspects of things, why not consider them from another perspective and think of the good side? When we do something and the outcome is not as ideal as we had hoped, we might as well tell ourselves: Although the result is not ideal, if I have enjoyed the process of doing this thing, the outcome is not as important.

4. 这对于李先生来说，是一个巨大的心理创伤。没有得到姐姐的原谅，也是李先生的一个心结。李先生的朋友，发现李先生夜夜失眠，心情日益低落，建议李先生接受催眠师的帮助。催眠师采用来催眠的正性视幻觉，来帮助李先生完成未完结事件的处理。

4. This was a huge psychological trauma for Mr. Li. Not receiving his sister's forgiveness also left a lingering heartache for Mr. Li. Mr. Li's friends noticed that he was unable to sleep through the night and his mood was increasingly bleak, so they suggested that Mr. Li seek the help of a hypnotist. The hypnotist used positive visual hallucinations to help Mr. Li process the unresolved event.

5. 许多抑郁症病人忙到没有自己的时间、没有自己的空间，所以没办法运动、没办法放松自己，这在家庭主妇与上班族最常见。这时，要试着舍弃较不重要的事情，或请其他家人帮忙承担家务。当然，会来看精神科门诊的病人，大部分受限于客观环境做不到（或已经失去决心、动力），所以要借助药物帮忙。

5. Many patients with depression are so busy that they don't have their own time or space, so they can't exercise or relax. This is most common among housewives and office workers. In such cases, one should try to let go of less important tasks or ask other family members to help with household chores. Of course, most patients who visit psychiatric clinics are constrained by objective circumstances and are unable to do so (or have already lost their determination and motivation), so they need to rely on medication for assistance.

6. 所以，我在这要说的是什么呢？就是重大的意思是对于成人来说，它可能在强度上表现为重大。可是对于孩子来说呢，它的表现就是，在内心他的放大叫做重大。那么对孩子来说什么样的事情是重大呢？那就是，他感觉到自己被抛弃，他觉得自己没有被照顾、和他觉得自己被忽略，诸如此类的这种事情。

6. So, what am I trying to say here? I mean that for adults, something can be considered significant because of its intensity. However, for children, its significance is more of an internal amplification. What kind of things are considered significant for children, then? These are things where they feel abandoned, where they feel unattended to, or where they feel overlooked, and similar situations like that.

7. 父母自我状态、成人状态和儿童自我状态形成了自我状态的三位一体，这个三位一体代表了人格的结构。

7. The Parent, Adult, and Child ego states form a triad that constitutes the trinity of ego states, representing the structure of the personality.

8. 毕淑敏说：“自然是一味药，可以治愈生活，治愈自己。”

8. Bi Shumin said, "Nature is a medicine that can heal life and heal oneself."

9. 治愈自己最好的方式，就是补充和提升自己的能量。能量满格的人，身无疾病，心无挂碍，积极进取，能创造幸福美好的人生。

9. The best way to heal oneself is to replenish and enhance one's energy. People with full energy are free from diseases physically, have no worries in their hearts, are proactive and ambitious, and can create a happy and beautiful life.

10. 邋遢、悲伤的蛤蟆对朋友鼹鼠说：自己整个人都不太好了。是的，当你看到这里时，大概已经猜测到了，蛤蟆得了抑郁症。

10. The slovenly, sad frog told his friend the mole that he was not doing too well as a whole. Yes, when you read this, you might have already guessed, the frog has depression.

11. 蛤蟆的祖父和外祖父都是当地比较有地位有体面的人，威严又高高在上，在这样的家庭环境下，蛤蟆从小就感觉自己得不到肯定和爱，所以他变得自卑、软弱、爱炫耀。

11. The grandfather and great-grandfather of the toad were both individuals of status and dignity in the local community, commanding respect and standing high above. Under such a family environment, the toad felt from a young age that he could not receive recognition and love, thus he became self-conscious, weak, and fond of showing off.

12. 所以说这俩人之间的矛盾其实是一场共谋的游戏，两个人都无意识地在偷偷配合，一起上演了一出童年时期的批判、惩罚的游戏。

12. Therefore, the conflict between these two people is actually a game of conspiracy. Both of them are unconsciously colluding in secret, together staging a game of criticism and punishment from their childhood.

13. 这种心态要具体的体现在所做的每一件事上，事前多准备，事中要认真，事后多总结。遇到事情不要想为什么，而要想如何做。

13. This mindset should be specifically reflected in everything you do, with thorough preparation before, dedication during, and comprehensive summarization after. When faced with issues, don't think about why, but rather think about how to handle them.

14. 时间是治愈伤害的最好方法。受到心理创伤的人，当下那瞬间可能会觉得生不如死，但是当缓过那个瞬间，这件事的打击也不再那么大了。慢慢的，其它事物的介入，注意力的分散，将不再有那么多心思去思考受到伤害的事，最终慢慢淡忘得到愈合。

14. Time is the best medicine for healing wounds. People who suffer psychological trauma may feel like life is not worth living at that moment, but once they recover from that instant, the impact of the incident is no longer so severe. Gradually, the involvement of other things, the distraction of attention, will no longer occupy so much thought on the injured event, and eventually, the memory will fade away, leading to healing.

15. 对照做事清单，哪些事情完成了，哪些没有完成，完成的事情是怎么完成的，没有完成的事情是怎么耽搁了，有没有什么突发事件。这样记录的目的，一是避免了你的内部消耗，把事情诉诸于笔端，既减轻了心理的压力，也为你梳理了一下繁杂的头绪；二是从完成的事情当中，你可以体会到做好一件事情的乐趣和意义，至少说明我还可以做好这些事情，我很了不起。

15. Compare the to-do list: What tasks have been completed, what tasks have not been completed, how the completed tasks were accomplished, how the uncompleted tasks were delayed, and whether there were any unexpected events. The purpose of such record-keeping is twofold: Firstly, it helps to avoid internal consumption by putting things down on paper, which not only relieves psychological pressure but also sorts out the tangled thoughts; secondly, from the completed tasks, you can experience the joy and significance of doing a good job, at least it shows that I can still do these things well, and I am remarkable.

16. 可以这么说，出去做事不一定能使抑郁康复，但不出去做事一定不会使抑郁康复。做事情是唯一的出路，也许你还在犹豫，也许还在家中静养，请鼓起勇气吧，见一见太阳，看一看世面。只有这样才能够让受伤的心灵逐步吸收营养，慢慢地康复。当然，应该做哪些事情是因人而异的。病情严重的时候，可以做一些简单有趣的工作，比如锄个地啊，种个花啊什么的都行。只要是让自己感觉有价值的事情都可以去做。等病情好一些的时候，可以做一些稍稍有点难度的工作。

16. It can be said that going out to work does not necessarily lead to the recovery from depression, but not going out to work definitely will not lead to recovery. Doing things is the only way out. Perhaps you are still hesitating, or perhaps you are still resting at home. Please gather your courage, go out and see the sun, and broaden your horizons. Only in this way can the wounded soul gradually absorb nourishment and slowly recover. Of course, the specific activities to do vary from person to person. During severe illness, you can engage in simple and interesting activities, such as hoeing the soil, planting flowers, and so on. Any activity that makes you feel valuable is worth doing. As the condition improves, you can take on slightly more challenging tasks.

17. 那我们要知道什么样的事件是属于创伤性的事件，我们刚才说过自然灾害、人工灾难，人工灾害和人为的灾难。人为的灾难，包括什么呢？包括绑架啦、强奸哪、有意的 情感 虐待呀、还有躯体虐待呀、性虐待呀，等等。这个我们后面再展开再来讲。 那么这是第一个概念。

17. Then we need to understand what types of events are considered traumatic. As we mentioned earlier, this includes natural disasters and man-made disasters, and man-made disasters refer to disasters caused by human actions. Human-made disasters include things like kidnappings, rapes, intentional emotional abuse, physical abuse, sexual abuse, and so on. We will expand on these topics later. So, this is the first concept.

18. 困惑是学习过程的第一阶段，这说明固有知识的局限开始被打破了。

18. Confusion is the first stage of the learning process, which indicates that the limitations of inherent knowledge begin to be broken through.

19. 契诃夫说：“睡眠是大自然最神奇的秘密，它恢复人的一切力量，肉体的精神的。睡眠的作用胜过药物。”

19. Chekhov said, "Sleep is the most神奇 secret of nature, it restores all of man's power, both physical and spiritual. The effect of sleep is greater than that of medicine."

20. 抑郁症药物有修复大脑神经的作用。越严重的抑郁症状对抑郁症药物反应越好，但服用抑郁症药物前三天常出现恶心想吐的副作用，有些人会因为害怕不敢服药。但服用药物一个月后大幅改善的例子超过67%，比起前三天的副作用，这是很值得尝试。

20. Depression medications have a restorative effect on the brain's nerves. The more severe the depression symptoms, the better the response to depression medications, but commonly, side effects such as nausea and vomiting occur within the first three days of taking the medication, and some people may be afraid to take it. However, more than 67% of cases show significant improvement after a month of taking the medication, which is well worth trying compared to the side effects in the first three days.

21. 此后，温迪·铃木经常去运动场跑步，一跑就是一个小时以上。即便一开始很痛苦，但她咬牙坚持了下来。

21. Subsequently, Wendy Suzuki frequently went to the stadium to run, often for more than an hour. Even though it was initially painful, she咬牙坚持了下来.

22. 当朋友们知道蛤蟆的况状时，决定出手相助，河鼠找到了心理咨询师苍鹭的****，热心的朋友们希望蛤蟆早点好起来，一致

23. 起初蛤蟆对苍鹭是依赖的，对心理咨询这件事也是消极和被动的，大概每个去看心理医生的人最初的想法也是如此，他们更希望从别人那里一下子找到问题的根源，以及治愈的方法。

22. When the friends learned about the situation of the toad, they decided to lend a hand. Water Rat found the心理咨询师Ostrich's****. The kind-hearted friends hope that the toad can recover soon, and they all agreed. 23. Initially, the toad was dependent on Ostrich and was passive about the psychological counseling. It is probably the case that the first thought of everyone who goes to see a psychologist is like this. They hope to find the root of the problem and the cure from others all at once.

24. 要修复心理上的创伤，有四种方法可以试试看。

24. To heal psychological wounds, there are four methods that can be tried.

25. 儿童自我状态分为自然型儿童状态和适应型儿童状态。

25. The child self-state is divided into natural child state and adaptive child state.

26. 行动转移法。行动转移法是将某些情绪转化为行动的方法，这种方法是从以实际行动宣泄情绪的角度来解答抑郁症如何自我调节的问题。

26. Action Transfer Method. The action transfer method is a technique for converting certain emotions into actions. This method addresses the question of how to self-regulate depression from the perspective of venting emotions through actual actions.

27. 情趣治疗：多接受阳光与运动对于抑郁症病人有有利的作用；多活动活动身体，可使心情得到意想不到的放松作用；阳光中的紫外线可或多或少改善一个人的心情。好的生活习惯，规律与安定的生活是抑郁症患者最需要的，早睡早起，保持身心愉快，以愉悦的心情面对每一天，凡事都要抱着积极乐观的态度，期以增加个人生命的彩度与亮度。 建议你采用中药治疗。必须通过辨证施治,用没有毒副作用的中药调理,再加上心理调理,情趣调理三位一体的治疗方法才能达到好的治疗效果 中医学认为人的情志活动与内脏有密切关系，如《素问》阴阳应象大论说：“人有五脏，化五气，以生喜，怒、悲、忧、恐”。又说：“肝在志为怒，心在志为喜，脾在志为思，肺在志为忧，肾在志为恐”。这是说，人的情志活动，在外界精神因素作用下，只有通过机体有关内脏才能表现出来。精神因素的 ，能影响肮腑功能的紊乱，而脏腑功能的失调，也会引起精神症状的发生。 不同精神因素的作用，所产生的临床表现也不相同，这一点在中医学理论述得比较详尽。如《素问》举痛论说：“百病生于气也，怒则气上，喜则气缓，悲则气消，恐则气下，惊则气乱，思则气结。” 现代医学主张万病万元论，如同论述一棵树的叶子，每长出一片新叶，也就是增加一个新的病名，却都是病因不明，且无特效药，而中医自古以来则论阴阳调和，五脏六腑协调则机体正常，犹如论述树的主干树根，也就是根本。 其实现代医学认为的抑郁症、焦虑症、社恐症等心理疾病归根到底就是由于五脏气机失调而引起的一系列症状。心理疾病的根本就是五脏气机的功能失调，因五脏气机主宰人的神志活动，这就是根本。 在临床中，通过调理五脏气机，对抑郁症，焦虑症等有不可否认之特效。 七情内伤，首先伤气，所以引起气机紊乱，进一步就会引起脏腑功能的失调而导致神态病变……”“五脏气机功能的失调可直接导致人的精神神志异常。”

27. Interest therapy: Exposing oneself to more sunlight and exercise has a beneficial effect on depression patients; engaging in physical activities can provide an unexpected relaxation for the mood; ultraviolet light in the sun can improve a person's mood to some extent. Good living habits and a regular, stable lifestyle are the most needed for depression patients. Early to bed and early to rise, maintaining a joyful body and mind, facing each day with a cheerful mood, adopting a positive and optimistic attitude towards everything, and expecting to add color and brightness to one's life. It is recommended to use traditional Chinese medicine for treatment. It is necessary to achieve good therapeutic effects through the integrated treatment of diagnosis and treatment, using non-toxic and non-side-effect Chinese herbs, and combined with psychological and interest adjustments. Traditional Chinese medicine believes that human emotional activities are closely related to internal organs, as the "Su Wen" says in the great discourse of Yin and Yang: "Humans have five internal organs, transforming five kinds of qi, to give rise to joy, anger, sadness, worry, and fear." It also says: "The liver is associated with anger, the heart with joy, the spleen with thought, the lung with worry, and the kidney with fear." This means that human emotional activities, under the influence of external mental factors, can only be expressed through the relevant internal organs. Mental factors can disrupt the function of the organs, and the dysfunction of the organs can also cause the occurrence of mental symptoms. The effects of different mental factors lead to different clinical manifestations, which is more thoroughly explained in traditional Chinese medicine theory. As the "Su Wen" discusses in the discourse on pain: "All diseases originate from qi; anger makes qi rise, joy makes qi ease, sadness makes qi dissipate, fear makes qi descend, surprise makes qi disordered, and thought makes qi congeal." Modern medicine advocates the theory that every disease has a unique cause, like discussing the leaves of a tree, each new leaf represents a new disease name, yet all have unknown causes and lack effective medications. However, traditional Chinese medicine has always emphasized the balance of Yin and Yang and the coordination of the five internal organs and six bowels for a normal body, like discussing the trunk and roots of a tree, which is the essence. In fact, modern medicine's understanding of depression, anxiety, social anxiety disorder, and other mental illnesses are ultimately caused by a series of symptoms due to the dysfunction of the five internal organs' qi. The root of mental illness lies in the dysfunction of the five internal organs' qi, as the five internal organs govern human mental activities, which is the essence. In clinical practice, by regulating the qi of the five internal organs, it is undeniable that there are effective treatments for depression, anxiety, and other mental illnesses. Emotional injuries first harm the qi, causing qi disorder, and further leading to dysfunction of the internal organs and resulting in changes in the physical state... "The dysfunction of the five internal organs' qi function can directly lead to abnormal mental and spiritual conditions in humans."

28. 注意转移法。注意转移法就是把自己的注意力从一种情绪状态中转移到另一种能引起其他情绪状态的事物上。

28. Attention Diversion Technique. The attention diversion technique involves shifting one's attention from one emotional state to another, by focusing on something that can evoke different emotional states.

29. 但当他登上岳阳城楼，看见无边无际的洞庭湖水，雄伟壮丽的远山如簇，郁郁葱葱的岸芷汀兰，心境豁然开朗，再无羁绊，顿悟出“不以物喜，不以己悲”的人生哲理。

29. But when he climbed to the city tower of Yueyang and saw the boundless, endless waters of Dongting Lake, the magnificent and magnificent distant mountains in clusters, the lush reeds and azaleas along the shore, his heart suddenly opened up, with no more constraints, and he suddenly realized the life philosophy of "not being happy with material things, not being sad with oneself."

30. 《额尔古纳河右岸》有一段话；

30. There is a passage in "The Right Bank of the Erguna River";

31. 在你所能做的条件下健康饮食。越简单加工的越好，越营养均衡的越好。当然如果实在不行，就保证一日三餐正常饮食就可以了。

31. Eat healthily under the conditions you can. The simpler the processing, the better; the more balanced the nutrition, the better. Of course, if all else fails, just make sure to have a regular three meals a day.

32. 尼采说：生活中有件重要的事情，就是挖掘和管理自己的能量。

32. Nietzsche said: "There is one important thing in life, which is to explore and manage one's own energy."

33. 得了抑郁症之后，整个人就变懒了，什么事情都喜欢往后拖，其实这个习惯很不好。因为属于你的事情最后总要你来做。如果现在不一件一件的处理完，最后必然不好一下子做完，反而容易出差错。针对这个情况，不妨对明日要做的事情列出一个清单，依据事情的重要性排序，或者按照应完成时间排序。总之先把重要的当紧的事情先处理完，其余的再找时间做完就OK了。一定要尽可能的列出明日要做的事情，第二天实事求是的按此清单做事。

33. After getting depression, the whole person becomes lazy, and everything is preferred to be postponed. In fact, this habit is not good. Because things that belong to you will eventually have to be done by you. If you don't handle them one by one now, it will be difficult to complete them all at once, and it's more likely to make mistakes. In this case, it's a good idea to make a list of things to do tomorrow, sorting them by importance or by the due time. In short, prioritize and finish the important and urgent tasks first, and then complete the rest whenever you have time. It's crucial to list all the things you need to do for the next day and be realistic about following this list on the second day.

34. 除了吃饭睡觉，她几乎把所有的时间都花在实验室里。时间一长，她不仅身体状态很差，还精神萎靡，心浮气躁。

34. Apart from eating and sleeping, she almost spent all her time in the lab. After a while, not only was her physical condition poor, but she also became mentally exhausted and restless.

35. 对于自我存在的价值产生了很严重的怀疑，觉得自己一无是处。没有一点的用处，非常的失败。对于身边发生的任何事情都觉得是自己的错所导致的，甚至很多时候会觉得是自己连累了别人，不该活在这个世界上。持续时间超过两周以上的话，则很大可能是患上抑郁症了。

35. There is a very serious doubt about the value of self-existence, feeling useless and devoid of any worth. Extremely unsuccessful. Everything that happens around feels like it's a result of one's own fault, and often even feels like it's dragging others down, not deserving to live in this world. If this lasts for more than two weeks, it is highly likely that one has developed depression.

36. 如果您的父母“情绪低落，郁郁寡欢，伤心落泪，生活动力下降，不愿和人交往，对生活缺乏兴趣”等症状超过3个月，建议寻求专业心理咨询师的帮助。

36. If your parents experience symptoms such as being "depressed, gloomy, shedding tears, a decline in motivation to live, reluctance to socialize, and a lack of interest in life" for more than 3 months, it is recommended to seek the help of a professional心理咨询师.

37. 医学上的说法是：猝死，而猝死的原因正是熬夜加班。

37. The medical term for this is sudden death, and the reason for sudden death is staying up late for overtime work.

38. 、重视心灵的力量，积极的去弥补思想和情感的漏洞

38. Emphasize the power of the mind and actively work to fill the gaps in thoughts and emotions.

39. “人遇到难事过不去，归根结底，是因为能量不足。”

39. "When a person encounters difficulties that they cannot overcome, it boils down to the fact that they lack energy."

40. 心理创伤，可以理解为心理疾病，心理障碍，受刺激惊吓形成的，形成以后，会有阶段性、到了某些时间、地点等特点环境的发作规律。修复心理创伤，就是心理疾病康复的过程，多数情况可以通过心理咨询完成。

后40. Psychological trauma can be understood as a mental illness, psychological disorder, or a state formed by being stimulated and startled. After its formation, it will have a regular pattern of发作 with stages, at certain times and places, and characteristics of the environment. Repairing psychological trauma is the process of mental illness rehabilitation, which can often be completed through psychological counseling.

41. 语言调弗法。通过语言既可抑制人的愉快情绪，也可抑制做的忧愁与苦闷。即使不出声的内部语言也能使人调节自己的情绪。

41. The art of language modulation. Language can not only suppress a person's joyful emotions but also their sadness and melancholy. Even silent internal language can help a person regulate their emotions.

42. 蛤蟆长此以往地压抑自己的情绪，即使生气、愤怒，仍然表现得若无其事，但其实蛤蟆的内心一直在积累负能量，导致现在他都会认为自己做什么都是错的，什么都干不成，以致最终患上抑郁症。

42. The toad has been suppressing its emotions for a long time, even when angry or frustrated, it still acts as if nothing is wrong. However, the toad's inner self has been accumulating negative energy, which has led to the belief now that it is always doing something wrong and cannot accomplish anything, eventually leading to depression.

43. 你要问理论，施琪嘉有一本书《创伤心理学》，很厚的一本书，讲的都是有关创伤。

43. If you want to know about theory, Shi Qijia has a book called "Trauma Psychology," a very thick book, which talks about trauma throughout.

44. 自然型儿童就是想哭就哭，想笑就笑，感到愤怒时，也会发泄出来，但同时也会学会处理愤怒。

44. Natural children cry when they want to, laugh when they want to, and will express anger when they feel it, but they will also learn to handle their anger at the same time.

45. 想到这些，李先生的心如刀绞。父母是双职工，当初姐姐也没少承担照顾自己的担子。对姐姐有那么深的不舍，又有那么多的后悔。姐姐在的时候，自己硬是赌一口气，死活不跟姐姐来往。现在姐姐不在了，再也没有请求姐姐原谅的机会了。

45. Thinking about these things, Mr. Li's heart was torn apart. Both his parents worked, and initially, his elder sister also took on a significant burden of taking care of him. He had such deep affection for her and so many regrets. When she was alive, he stubbornly held onto his pride and refused to have any contact with her. Now that she is gone, there is no longer an opportunity to ask for her forgiveness.

46. 在与苍鹭一次次的面谈中，蛤蟆慢慢探索和觉察到一切不快乐的根源，竟是由于童年时父母以及家族长辈威严的环境造成的。蛤蟆有一个严厉苛刻的父亲，无论他做什么，父亲总不满意，并严厉训斥他。而母亲虽然偶有温柔举动，却选择了刻意保持。

46. Through numerous conversations with the heron, the toad gradually explored and realized that the root of all his unhappiness stemmed from the stern environment imposed by his parents and the elders of his family during his childhood. The toad had a strict and demanding father who was never satisfied with anything he did and would严厉斥责 him. As for his mother, although she occasionally showed gentle gestures, she deliberately chose to maintain them.

47. 你要问治疗，有了知识不意味着你可以知识，书呆子大有人在，缺乏临床经验也可以说很多很专业的话。

47. Regarding treatment, having knowledge doesn't necessarily mean you can treat; there are plenty of bookworms out there, and those with little clinical experience can also spout many professional-sounding words.

48. 抑郁症患者能做到以上这三点就很不容易了。下面我要说的进阶版，在抑郁症状态稍微轻些或者有家庭经济支撑的情况下的更好的自救办法。

48. It's already quite difficult for depression patients to achieve all three of the above points. Below, I will discuss an advanced version, which is a better self-help method under slightly lighter depression symptoms or with family economic support.

49. 由于原生家庭的影响，成年后的蛤蟆在每次被朋友批评时，即使自己没有错，也总是会不自觉的道歉。

49. Due to the influence of the original family, the adult toad always unconsciously apologizes every time they are criticized by a friend, even when they are not at fault.

50. 从幼儿到童年时期，我们的基本情感逐渐发展演变成更微妙、更复杂的行为模式，这些行为模式成为了自我的核心，融入我们自身的一部分，然后会左右我们一生的行为。

50. From infancy to childhood, our basic emotions gradually develop and evolve into more subtle and complex behavioral patterns, which become the core of the self, integrate into part of ourselves, and then influence our behavior throughout our lives.

51. 身处闹市，才能让心平静，独处有时反而会让心生烦恼。越是病了，越不能把自己孤立起来，积极与人交往，与人倾诉，你会慢慢适应，卸去心理压力的。

51. Being in the bustling city can help calm the mind, whereas solitude sometimes can bring烦恼 to the heart. The more ill you are, the less you should isolate yourself. Actively engage with others and confide in them; you will gradually adapt and relieve the psychological pressure.

52. 怎么样才能让治好抑郁症 抑郁症要提早治疗 你自己在平时开心一点 多招人说说话 交流就好了

52. How can one get cured from depression? It is important to seek treatment for depression early. Try to be happier in your daily life, talk to more people, and engage in communication.

53. 从您的提问看到您有一颗美好的孝顺父母的心，给父母多一些陪伴、多一些问候、为父母做一些力所能及的事情相信您已经做了很多，您的父母也一定能够感受到！

53. From your questions, I can see that you have a kind heart of filial piety towards your parents. Giving them more companionship, more greetings, and doing things within your ability for your parents, I believe you have already done a lot, and your parents are definitely able to feel it as well!

54. 抑郁症可以自己治好吗 我感觉还是不可以的，我有深刻体会。最好还是心理加药物双重治疗，抑郁症虽然是心疾病但是一旦形成抑郁之后紧靠思维心理调节是不可能的，只会越陷越深！联系你还是尽快找精神科去看以免错过最佳治疗时间！抑郁真的好痛苦！

54. Can depression be cured by oneself? I feel that it's not possible, I have a deep understanding of that. The best approach is a combination of psychological and medication treatment. Although depression is a mental illness, it's impossible to rely solely on mental and psychological adjustment once depression sets in; it will only deepen further! Contact a psychiatrist as soon as possible to avoid missing the best treatment time! Depression is truly painful!

55. 催眠疗法，也被称为催眠引导、催眠暗示等，是一种心理治疗的形式，使用放松、集中精力和强化注意等以达到一个高度的正念意识状态。催眠疗法的目的是在一个人处于无意识或睡眠状态时，使他产生积极的变化从而达到疗愈效果。而催眠自我疗愈是自我催眠达到疗愈自己的方法，现在已被越来越多的人接受并获得不错的效果。

55. Hypnotherapy, also known as hypnagogic induction, hypnotherapy suggestions, etc., is a form of psychotherapy that uses relaxation, concentration, and intensified attention to achieve a highly mindful state of consciousness. The purpose of hypnotherapy is to induce positive changes in a person while they are in an unconscious or sleep state, thereby achieving therapeutic effects. Hypnotic self-healing is a method of self-hypnosis to heal oneself, which has now been accepted by an increasing number of people and has achieved good results.

56. 在我们的童年时期，我们常常会问两个问题，一个是“我是怎么看自己的？我好吗？”

56. In our childhood, we often ask two questions: one is "How do I see myself? Am I good?"

57. 抑郁症如何自我调节？以上内容是很好的回答。患者若想摆脱抑郁症困扰，首先必须要树立足够的康复信心与生活的勇气，多从阳光的方面看待事物，努力战胜抑郁情绪。其次针对自身具体情况，采取适合自己的调节手段，主动进行自我调节。最后，要向往康复后的幸福生活，持之以恒。

57. How to self-regulate depression? The above content is a good answer. For patients who want to get rid of the困扰 of depression, the first step is to establish enough confidence in recovery and the courage to live, to look at things from a positive perspective as much as possible, and to strive to overcome depressive emotions. Secondly, according to their own specific circumstances, adopt appropriate self-regulation methods, and actively engage in self-regulation. Finally, to look forward to the happy life after recovery and persist in it.

58. 就是不是所有的创伤都需要心理治疗来干预的，我们人大概有80%到90%的人都可以自愈。所以要记住这一点，就是别人碰到什么事以后你陪着就行了，陪他吃他喝，嗯给他陪伴，不要轻易的去做什么心理治疗，对吧？不过有个10%到15%的，这些人，他可能是人为的这种灾难，他很有可能会导致他严重的心理创伤的后果，所以我们今天要讲的呢，一个基本概念就是，创伤性的事件，导致创伤性的结果。

58. Whether or not all traumas require psychological treatment to intervene, about 80% to 90% of us humans can heal on our own. So remember this point, that after someone encounters something, just accompany them, eat and drink with them, and give them comfort. Don't easily resort to psychological treatments, okay? However, there are about 10% to 15% of people who may have experienced man-made disasters, which could very likely lead to severe psychological trauma. Therefore, what we need to discuss today is a basic concept: traumatic events lead to traumatic outcomes.

59. 在这儿又提出另外一个概念，就是我刚才说的创伤性的事件，它不一定会导致你的创伤性的结果。

59. Another concept is raised here, which is the traumatic event I mentioned earlier; it does not necessarily lead to traumatic outcomes for you.

60. 生活中，我们的身体和心情会受到消耗，拉低了生活质量。这时候，就需要及时补充和提升生命的能量，治愈自己。

60. In life, both our bodies and our moods can be depleted, lowering the quality of life. At such times, it is necessary to promptly replenish and boost the energy of life, and heal ourselves.

61. 当然，要完全告别过去，长期的活在理性的当下，不是那么容易的，还需要对过去的童年经历有一个深度的剖析和理解，先与过去达成和解，在真正释怀后，才能更好的迎来新生。

61. Of course, to completely bid farewell to the past and live a long-term life in the rational present is not easy. It also requires a deep analysis and understanding of one's childhood experiences. One must first reach a reconciliation with the past and only after truly letting go can one better welcome a new life.

62. 那么第二个概念是什么呢？就是，不是所有的创伤性的事件全部导致创伤性的结果，这一点我们也要记住。我们要记住什么呢？就是我们人作为人活到现在，进化到现在，其中的最大的一个能力就是什么？就是创伤的治愈能力。可以说我们是经过了天灾、人祸、活到了现在的。每一个人，都如履薄冰地活到现在，不是那么容易的。我们能够活到现在的一个重要的原因就是在于我们会把创伤变成我们的经验，并且把创伤变成我们的动力。

62. What is the second concept? It is that not all traumatic events lead to traumatic outcomes, and this is also something we should remember. What should we remember? That the greatest ability of humans, as we live and evolve to this day, is what? It is our ability to heal from trauma. We can say that we have survived natural disasters, human-made calamities, and lived to this day. It is not easy for each and every one of us to have reached this point, living as cautiously as on thin ice. One of the important reasons why we have been able to live to this day is because we are able to turn trauma into our experiences and use it as our motivation.

63. 不求尽如人意，但求顺其自然，无愧于心。毕竟在康复的过程中，我们的思维，我们的反应都在逐步好转。不要奢求一夜之间自己完好如初了，要给自己一个过渡的阶段。那么在这个时候，就要降低自己的要求，有时候把自己当作一个病人也未尝不是一件好事。凡事看淡，追求过程，不讲究结果；只求完成，不求完美；只求达到目的，不求完美无瑕。

63. We do not seek to satisfy everyone's expectations, but we do strive to follow nature and have no regrets in our hearts. After all, during the process of recovery, our thoughts and reactions are gradually improving. Do not expect to be completely healed overnight; give yourself a transitional phase. At this time, it is necessary to lower your expectations, and sometimes treating yourself as a patient can also be a good thing. Take everything lightly, pursue the process rather than the outcome; aim for completion, not perfection; aim for the achievement of the goal, not for flawlessness.

64. 第三种方法是向内求，行之不得，反求诸己，如老子说的：致虚极，守静笃；庄子说的：斋心，坐忘。要做减法，退一步海阔天空。

64. The third method is to look inward. If it doesn't work, turn back to oneself, as Laozi said: "Strive for the utmost emptiness, maintain the profound stillness"; as Zhuangzi said: "Purify the mind, forget oneself in stillness." One needs to do subtraction, take a step back, and find the sky is vast.

65. 据世界卫生组织统计，女性一生中至少得到一次重度抑郁症的机率是25%，男性是15%，而近日人民日报消息，我国青少年抑郁检出率246%。我国青少年抑郁检出率随年级增长呈上升趋势，一些孩子长期处于情绪低谷。抑郁症越来越普遍，我们身边随时可能会有人得抑郁症。很多时候抑郁症如果早期得到及时有效的干预和调整，是可以很好地被治愈的，今天新概念心理咨询专家荣新奇教授带我们来了解下走出抑郁症的十个方法。

65. According to the World Health Organization, the probability of women experiencing at least one episode of severe depression in their lifetime is 25%, while for men it is 15%. Recently, the People's Daily reported that the detection rate of depression among Chinese adolescents is 24.6%. The detection rate of depression among Chinese adolescents shows an increasing trend with the growth of grades, and some children are in a low emotional valley for a long time. Depression is becoming increasingly common, and someone around us may develop depression at any time. In many cases, depression can be effectively cured if it is intervened and adjusted in a timely and effective manner in the early stages. Today, Professor Rong Xinqi, an expert in psychological counseling at the New Concept Counseling Center, will guide us through ten methods to overcome depression.

66. 如果你有以上的症状的话，则很有可能是患上抑郁症了，该如何走出抑郁症呢？

66. If you have the above symptoms, it is very likely that you have depression. How can you overcome depression?

67. 首先，摆正心态，明白这个是个病，和发烧感冒一样。

67. First and foremost, maintain a positive attitude and understand that this is an illness, just like a fever or a cold.

68. 思维转移法。把思维活动从消极的、不愉快的情绪上转移到另外的情绪状态中去，从而摆脱消极的、不良的情绪的缠绕称为思维转移法，这是从端正心态的角度解答抑郁症如何自我调节的问题。

68. The method of mental shift. Shifting the mental activity from negative and unpleasant emotions to another emotional state, thereby freeing oneself from the entanglement of negative and adverse emotions, is called the method of mental shift. This is an answer from the perspective of correcting one's mindset on how to self-regulate depression.

69. 我知道国内一谈及心理医生或者心理辅导就很抗拒。其实没有那么抗拒，就是聊聊天，说说话。心理辅导之所以那么重要的原因是抑郁症患者需要倾诉，但是患者的倾诉的内容有些涉及隐私话题，有些涉及因为生病产生的认知障碍话题。这些话题一般没有系统上过心理学的人是很难在这方面给予帮助的。这就是为什么我们要相信专业人士。

69. I know that in our country, when it comes to psychologists or psychological counseling, there is often a strong aversion. In fact, it's not that aversive; it's just about chatting and talking. The reason why psychological counseling is so important is that depression patients need to vent their feelings. However, the content of their venting often involves private topics and some cognitive barriers caused by the illness. These topics are generally difficult for people who haven't received systematic training in psychology to help with. This is why we need to believe in professional experts.

70. 去外面多走下，去些自己喜欢的地方，做些自己喜欢的事情，或者做些轻松的事情。都是给摆脱抑郁症一个时间。

70. Go out more often, visit places you like, do things you enjoy, or do some relaxing activities. All of these can provide a momentary relief from depression.

71. 得了抑郁症怎么办？ 1首先，你必须了解抑郁症的基本知识。 2接下来，你必须正确认识抑郁症。 3如果你只是轻度的情绪低落，可以试试我们为你提供的自疗措施和短期策略。 另外，你可以进入我们的心理健康漫画栏目，寻找更多的帮助。 4如果你通过我们的心理测试，或按照我们提供的诊断办法，认为自己可能得了重性抑郁症，赶快去找心理医生或精神科医生，并告诉你的家人和朋友。到了医生那里，一切就交给医生办，你要做的，就是按医生说的去做。 抑郁症是一种很容易治疗的疾病，医学上称之为“精神上的感冒”。几乎98%的抑郁症患者经过妥当的治疗后，都可以恢复正常、快乐的生活。由于西药副作用较大,严重伤害脏腑功能,对身体健康造成诸多不利,且只能控制症状而不能根除,故不被广大患者所接受② 中药： （

71. What to do if you have depression? 1. Firstly, you must understand the basic knowledge of depression. 2. Next, you must correctly recognize depression. 3. If you are only experiencing mild mood swings, you can try the self-help measures and short-term strategies we provide. Additionally, you can enter our mental health comic section to find more help. 4. If you take our psychological test or follow the diagnostic methods we provide and believe you may have severe depression, quickly seek the help of a psychologist or psychiatrist and inform your family and friends. Once you are with the doctor, hand everything over to the doctor to handle, and what you need to do is follow the doctor's instructions. Depression is an easily treatable disease, known in medicine as "mental flu." Almost 98% of depression patients can return to a normal and happy life after proper treatment. Due to the significant side effects of Western medicine, which can severely harm organ functions and cause many health problems, and because it can only control symptoms but not cure the root cause, it is not widely accepted by patients. Chinese medicine: (the translation is cut off)

72. 咨询师站定了，直视着蛤蟆先生的眼睛说：“如果我不相信每个人都有能力变得更好，我就不会做这份工作了。”

72. The counselor stood still, staring into Mr. Toad's eyes and said, "If I didn't believe that everyone has the ability to become better, I wouldn't be doing this job."

73. 心理受创伤的人，普遍是心底纯净，善良之人，且具爱心的人。凡这类人，总以己之胸怀看人看世界，以己之心待人处事。一旦遇到假，恶，丑之人，首先自己受伤，伤到体无完肤，心神具疲。那种感受，可以说是悔不当初，痛不欲生。

73. People who have been emotionally traumatized are generally pure-hearted, kind-hearted, and loving individuals. For such people, they always view people and the world through their own bosom, and treat others and handle affairs with their own heart. Once they encounter dishonest, evil, and ugly individuals, they are first themselves injured, suffering injuries that leave no intact parts of their body and spirit exhausted. That feeling can be described as regretting from the very beginning, and feeling as if life is too painful to bear.

74. 读完本书，心里颇感安慰，为蛤蟆先生在专业咨询师的引导下，慢慢走出了抑郁的阴影。

74. After reading this book, I feel quite relieved, as Mr. Toad gradually overcame the shadow of depression under the guidance of a professional counselor.

75. 那么第二个点，就是跟你内在的体验有关系。那我用了第二个例子是举的是孩子的这个例子，对吧？就是孩子他在内心中、他由于无法理解这个现实，也无法耐受父母亲对自己的抛弃，或者是无法去理解父母亲开的玩笑，因此，他会信以为真，并且把它放大。那么这种事件呢就变成了一个重大的危及生命的事件，这就是叫做创伤性事件。

75. The second point is related to your inner experience. So I used the example of a child, right? That is, the child, due to his inability to understand this reality and his inability to tolerate his parents' abandonment of him, or his inability to understand the jokes his parents are making, will take it as true and amplify it. Then, such an event becomes a major life-threatening event, which is what we call a traumatic event.

76. 故事以鼹鼠去看望蛤蟆开始，一向是朋友们眼中的开心果、乐天派的蛤蟆，在自己庄园厨房里的一堆旧衣服底下蜷缩着。

76. The story begins with the mole visiting the frog, who is usually the jester and an optimist in the eyes of his friends, but now he is curled up beneath a pile of old clothes in the kitchen of his own manor.

77. 他十分擅长捕捉催眠对象反应，并且善于利用催眠对象心里原本就存在的动力。用间接暗示替代直接指令。

77. He is very skilled at capturing the reactions of the hypnotized subject and is adept at utilizing the existing motivation within the mind of the hypnotized subject. He replaces direct commands with indirect suggestions.

78. 人生总有各式各样的遗憾，时间无法在现实中倒流。但通过催眠技术，则可以实现内心世界中的情景重现与事件改写，以此来帮助求助对象修复心理创伤。

78. Life is always filled with various regrets, and time cannot flow backward in reality. However, through hypnosis techniques, it is possible to recreate scenarios and rewrite events in the inner world, thereby helping the individuals seeking help to heal psychological trauma.

79. 这个打击来的太猝不及防，李先生得知消息后几乎不敢相信这是真的！当初那个泼辣无比，跟自己吵的那么凶的姐姐，就这么没了？在随后的出殡等身后事的办理中，李先生显得异常的冷静，出钱出力，将姐姐的身后事办的妥妥当当。

79. The blow came too unexpectedly; upon hearing the news, Mr. Li was almost unable to believe it was true! The sister who was so fiery and quarrelsome with him in the past, how could she just disappear like that? In the subsequent funeral and other posthumous affairs, Mr. Li appeared unusually calm, offering money and effort to ensure his sister's affairs were handled properly.

80. 假如用一个坐标轴来区分这两个问题，那便有四种人生坐标区间如图：

80. If we use a coordinate axis to distinguish between these two issues, there would be four life coordinate intervals as shown in the figure:

81. 所以只能学习顺从父母，于是就形成了适应型儿童状态。 最大的特点是对父母依赖、顺从、取悦、道歉等，从而压抑自己的情感。

81. Therefore, one can only learn to be obedient to one's parents, and thus, an adaptive child state is formed. The most distinctive feature is the dependence, obedience, pleasing, and apologizing to one's parents, thereby suppressing one's own emotions.

82. 会产生一定的自残的念头，觉得自己活着就是个累赘。在伤害自己的时候有些甚至会出现很舒服的感觉，感觉不到疼痛和难受。

82. There may be some thoughts of self-harm, feeling that one's existence is a burden. In the process of harming oneself, some individuals even experience a sense of comfort, not feeling any pain or discomfort.

83. 另一种就是适应型儿童状态，就是人在儿童成长时期，面对父母的管束，父母认定的是非对错，他们远比孩子强大许多，孩子要怎么在这场战斗中活下来呢？

83. Another is the adaptive child state, which is the state of a person during their childhood growth period, facing the control of their parents, and the parents' recognition of right and wrong. They are much stronger than the children. How can the children survive in this battle?

84. 因为运动是可以改善大脑的，运动完后是可以让大脑感受到愉悦的。而抑郁症状态下的你或者身边的人，是需要这个处于脑部的化学反应的。

84. Because exercise can improve the brain, and after exercising, it can bring joy to the brain. For someone in a depressive state, or someone around you, they need this chemical reaction in the brain.

85. 关怀是指将自己放入对方的处境中，感同身受，帮助父母去自己解决他们的问题，缓解他们的痛苦，帮他们通过自己的力量疗愈心理创伤。

85. Care involves placing oneself in the other's situation, empathizing with their feelings, helping parents solve their own problems, alleviating their suffering, and assisting them in healing psychological trauma through their own strength.