每个人都会有休息日，感到疲倦、烦躁和悲伤。 由于生活中的挑战、损失或变化而感到悲伤是正常的，但有时，如果不加以解决，这些感觉可能会持续一段时间，并使您难以度过每一天。 

以下是您如何判断自己何时处于“恐惧”状态，甚至是否正在经历轻度抑郁，以及如何帮助自己感觉好一点。  

悲伤和沮丧之间有什么区别？

Whether you've lost a loved one, moved to a new place, or missed out on a job opportunity, there are plenty of stressful and upsetting events that can get you down.无论您是失去亲人，搬到新地方还是错过工作机会，都有很多压力大，令人沮丧的事件会让您沮丧。 However, the difference between sadness and depression is that sadness usually passes with a little time, while depression is a mood disorder that can appear without any specific cause and last for two weeks or more.但是，悲伤与沮丧之间的区别在于，悲伤通常会持续很短的时间，而抑郁是一种情绪障碍，可以在没有任何特定原因的情况下出现并持续两周或更长时间。 

Depression impacts almost every part of your life, interfering with how you think, feel, and go about your daily activities like sleeping, working, and socializing.抑郁会影响您的生活的几乎每个部分，影响您的思维，感觉和日常活动，例如睡眠，工作和社交。 Some common symptoms of depression include:抑郁症的一些常见症状包括： 

• 感觉“空”
• 精神不振
• 难以集中 
• 睡眠困难或睡眠异常
• 食欲或体重的变化
• 绝望的感觉
• 对兴趣爱好或活动失去兴趣 
• 烦躁或躁动
• 没有明显身体原因的疼痛 
• 死亡或自杀的念头 

要被诊断出患有抑郁症，这些 几乎每天都要出现症状，每天至少持续两周. 

是什么导致抑郁症？

尽管某些人的抑郁症可能会受到重大生活事件的影响，但事实是 抑郁症可能发生在任何人身上 without cause or warning.没有原因或警告。 In fact, depression is one of the most common mood disorders;实际上，抑郁症是最常见的情绪障碍之一。 8.7％的女性和5.3％的男性患有抑郁症 every year.每年。 Research has suggested that factors such as genetics, biology, environment, and psychology can all play a role in depression.研究表明，遗传，生物学，环境和心理学等因素均可在抑郁症中起作用。 

重要的是要注意，抑郁症的规模从 轻到重，但即使在轻微的情况下，也应认真对待。 Depression is not simply a “bad mood” or something that someone can “snap out of,” but luckily it is very treatable.抑郁症不仅是一种“不良情绪”，也不是某人可以“摆脱”的东西，但幸运的是，它可以治疗。

您如何才能摆脱困境？

Although depression can become a very clinical subject, many of the ways to help yourself through this mood disorder are very simple and practical.尽管抑郁症可以成为非常临床的主题，但是许多帮助您克服这种情绪障碍的方法都是非常简单和实用的。 Self-care is a key component to living a happy, healthy life and between your diet, exercise, daily routines, and social interactions there are plenty of steps you can take to influence your mood.自我保健是幸福，健康生活的关键组成部分，在饮食，运动，日常工作和社交互动之间，您可以采取许多步骤来影响自己的情绪。 As you move through your depression, be open to trying new approaches and understand that it might take a combination of these self-care practices before you notice a change in your mood.当您度过抑郁症时，请开放尝试新的方法，并了解在注意到情绪变化之前，可能需要将这些自我护理措施综合起来。 

1. 饮食健康

What you eat can have a significant impact on the way your body and mind feel.您所吃的食物会对您的身心感觉产生重大影响。 While you might want to reach for snacks packed with sugar or fat when you're feeling low, it's best to stick to a healthy balance of fruits, vegetables, and proteins that will improve your energy levels and keep you nourished.情绪低落时，您可能想买些装满糖或脂肪的零食，但最好坚持水果，蔬菜和蛋白质的健康平衡，以提高能量水平并保持营养。 Avoid skipping meals and be sure to eat meals at regular times to help you maintain a routine throughout the day.避免不进餐，并确保定期进餐，以帮助您全天保持日常饮食。 Additionally, you should另外，你应该 限制您喝的咖啡因和酒精的量，可能会对您的情绪造成负面影响。 

2. 多做运动 

研究表明， 每天15分钟的适度运动 can significantly decrease symptoms of anxiety, stress, and depression.可以显着减轻焦虑，压力和抑郁的症状。 This is because exercise helps to break down stress hormones like cortisol while releasing feel-good endorphins at the same time.这是因为运动有助于分解皮质醇等压力激素，同时释放出感觉良好的内啡肽。 However, not every activity needs to get your heart pumping and sweat running to be an effective tool against depression.但是，并非每项活动都需要让您的心脏跳动和流汗，才能成为预防抑郁的有效工具。 Some other ways to exercise include:其他锻炼方式包括：

• 步行三十分钟
• 园艺 
• 打扫房子 
• 洗车
• 骑自行车去 
• 和孩子一起在外面玩
• 带你的狗散步

专家建议 至少活动三十分钟 每天都可以帮助您调节情绪，改善整体健康状况，并预防肥胖，心脏病和糖尿病等其他风险。 

3. 吸收一些阳光

Another self-care aspect that is easy to overlook when all you want to do is sit on the couch is getting outside into the sunshine!当您要做的只是坐在沙发上时，另一个容易忽视的自我保健方面就是让外面进入阳光！ Sunlight and darkness trigger different hormones in your brain and too much time spent inside can have a huge impact on your mood.阳光和黑暗会触发大脑中不同的荷尔蒙，而在室内度过的太多时间会对您的情绪产生巨大影响。 Along with随着 提高您的血清素水平，花一些时间在户外可以帮助增加维生素D的产生，降低血压，增强骨骼，并让您获得更多优质的睡眠。 

4. 获得优质睡眠

Sleep is something that can quickly influence every other part of your life, especially if you're not sleeping well.睡眠会迅速影响您的生活的其他部分，尤其是如果您睡眠不好。 Depression and sleep go hand in hand because a lack of sleep may cause or contribute to depressive symptoms and depression can cause sleep problems, ultimately impairing your ability to function on a daily basis.抑郁与睡眠并驾齐驱，因为睡眠不足可能会导致或导致抑郁症状，抑郁会导致睡眠问题，最终损害您的日常工作能力。 

支持一个 健康的睡眠周期，确保保持有规律的就寝时间和起床时间表，避免小睡，并在醒来后立即进入明亮的光线下，向大脑发出信号，表明是时候开始新的一天了。 限制咖啡因和酒精的摄入量并在白天进行一些锻炼也将帮助您每晚更快入睡。 

5. 与朋友和家人社交 

Even if you are experiencing mild depression or a “funk,” you might find yourself drawing away from others, avoiding social situations, or not wanting to burden people with your feelings.即使您正在经历轻度的沮丧或“放克”行为，您也可能会发现自己远离他人，避免了社交场合，或者不想让自己的感觉负担重。 One of the hardest but most helpful things you can do to see yourself through depression is to find that strong support circle and spend time with the people you love.您可以通过抑郁症来发现自己最困难但最有帮助的事情之一，就是找到强大的支持圈并与您爱的人共度时光。 

Schedule times to visit with family and friends or plan to grab lunch with a coworker so you have a specific time and place where you can lean on others when you're feeling blue.安排时间与家人和朋友一起探访或计划与同事共进午餐，这样您就可以在特定的时间和地点感到沮丧时依靠他人。 You might also find that some of these people have experienced depression themselves and they might be able to relate with you on the subject and share ideas of what has helped them in the past or just lend an open ear.您可能还会发现其中一些人自己经历了抑郁症，他们也许能够在这个主题上与您建立联系，并分享过去帮助他们的想法，或者只是敞开心open。 

6. 计划娱乐活动

Before experiencing depression, you probably had plenty of interests, hobbies, and favorite activities that occupied your free time.在经历抑郁之前，您可能有很多兴趣，爱好和喜欢的活动，这些活动占用了您的空闲时间。 Although you might have lost interest in those things recently, it doesn't mean your passion has completely disappeared.尽管您最近可能对这些事情失去了兴趣，但这并不意味着您的热情已经完全消失。 Even when you don't feel like it or you feel too exhausted to engage with anything, try to spend a little time doing the things that once brought you joy.即使您不喜欢它，或者感到筋疲力尽，无法尝试任何事情，也要花一点时间做曾经带给您快乐的事情。 This could be cooking a delicious meal, making artwork, listening to music, journaling, or even working on your car.这可能是烹饪一顿美味的饭菜，制作艺术品，听音乐，记录日记，甚至是在汽车上工作。 Eventually, you will find yourself enjoying these activities again and feeling more like yourself each day.最终，您会发现自己再次享受了这些活动，并且每天都变得更加喜欢自己。 

7. 善待自己

One last important way that you can help yourself through any difficult situation is to be kind to yourself.在任何困难的情况下可以帮助自己的最后一种重要方法就是对自己好一点。 Remember that it's not your fault if you are feeling depressed.请记住，如果您感到沮丧，那不是您的错。 Be your own ally and做你自己的盟友 展现自己的同情心 当你经历充满挑战的情况和似乎没有什么能让你感觉更好的日子时。 抑郁症是一种高度可治愈的疾病，你可以摆脱困境。 

何时寻求专业帮助 

Any level of depression should be taken seriously and the faster you address the symptoms, the less likely you are to develop a more severe type of depression.任何级别的抑郁症都应得到认真对待，解决症状的速度越快，您患上更严重的抑郁症的可能性就越小。 Seeking professional help is a sign of bravery and self-respect because it shows that you are dedicated to caring for your mind and body.寻求专业帮助是勇敢和自尊的标志，因为这表明您致力于照顾自己的身心。 A therapist can offer more clinical advice and guide you through treatment with approaches that are more tailored to your specific situation and needs.治疗师可以提供更多的临床建议，并通过更适合您的具体情况和需求的方法指导您进行治疗。 However, if you are experiencing suicidal thoughts, tell someone you trust and但是，如果您有自杀念头，请告诉您信任的人， 立即寻求帮助.

Everyone experiences low points in their life and their mental health, but depression is a treatable mental illness and you can recover.每个人的生活和心理健康都处于低谷，但是抑郁症是可以治疗的精神疾病，您可以康复。 Whether you or a loved one is feeling depressed, every person's experience with mental illness is different but help is available.无论您还是亲人都感到沮丧，每个人的精神疾病经历都不尽相同，但可以提供帮助。 Visit our Key Services page to learn more about the treatment methods we offer and to explore our list of additional health and wellness classes to support your overall mental health.访问我们的“关键服务”页面，以了解有关我们提供的治疗方法的更多信息，并探索我们提供的其他健康和保健课程的列表，以支持您的整体心理健康。 

720/791全天候危机处理中心和取款管理计划在CO 2735的惠特里奇（Wheat Ridge）的844 Wadsworth Blvd开放。