Диссертация (1147017), страница 36
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It's important to get professional treatment.But there are things you can do to ease symptoms ofdepression. Exercise, changing your diet, and evenplaying with a pet can improve your mood.1. Let Your Pet Nuzzle Blues AwaySometimes your pet really can be your best friend -and that's good therapy. When you play with your pet,you take your mind off your problems. Also, when youtake care of your pet you're fulfilling a commitment tosomething outside yourself.
Caring for others can bevery therapeutic.2. Eat Smart to Lift Mind and BodyThere's a connection between mind and body. Althoughthere is no specific diet that works for depression, ahealthy diet can be part of an overall treatment plan.Build your diet around plenty of fruits, vegetables, andwhole grains to help boost your physical and emotionalhealth.3.
Choose Foods to Boost Your MoodSome studies suggest omega-3 fatty acids and vitaminB12 may ease the mood changes that are part ofdepression. Fatty fish such as salmon, tuna, andmackerel contain omega-3 fatty acids. So do flaxseed,nuts, soybeans, and dark green vegetables. Seafoodand low-fat dairy products are sources of B12.Vegetarians who eat no meat or fish can get B12 infortified cereals, dairy products, and supplements.4. Try Low-Fat Carbs for a Pick-Me-UpSerotonin is a brain chemical that enhances your senseof well-being.
Carbohydrates raise the level ofserotonin in your brain. Low-fat carbs such as popcorn,a baked potato, graham crackers, or pasta are options.212Vegetable, fruit, and whole grain options also provide fiber.5. Drink Less Caffeine to Improve MoodDo you really need that third cup of coffee? Anxiety canaccompany depression. And too much caffeine canmake you nervous, jittery, or anxious. So cutting backon soda, coffee, tea, and chocolate may make adifference in your mood. It can also help you sleepbetter at night.6.
Treat Your Aches and PainsFeelings of depression can be related to pain. Workwith your health care team to treat your depression andyour pain.7. Exercise to Change the Way You FeelFor some people, exercise works as well or even betterthan antidepressants. And you don't have to run amarathon. Just take a walk with a friend. As time goeson, increase activity until you exercise on most days.You'll feel better physically, sleep better at night, andimprove your mood.8. Choose an Exercise You EnjoyIf you don't like to run, you won't last long training fora marathon. But you will stay with a moderate exerciseyou enjoy.
For instance, try golfing without a cart,riding a bike, working in your garden, playing tennis,or swimming. The important thing is to pick somethingyou like. Then you'll look forward to it and feel betterwhen you do it.9. Exercise With Others for SupportStaying connected with other people helps overcomethe lethargy, exhaustion, and loneliness of depression.Join an exercise group or exercise with a friend. You'll213stay connected. And you'll have support to help you stay on track!10.
Be Sure You Get Enough SunlightDo you feel more depressed during darker, coldmonths? You may have seasonal affective disorder, orSAD. SAD is most common in the winter, when there'sless sunlight. SAD can be treated with light therapy orexposure to artificial sunlight, antidepressants, andpsychotherapy.11. Explore Your CreativityPainting, photography, music, knitting, or writing in ajournal: these are all ways people explore their feelingsand express what's on their mind. Being creative canhelp you feel better. The goal isn't to create amasterpiece. Do something that gives you pleasure.
Itmay help you better understand who you are and howyou feel.12. Make Time for Mindful RelaxationStress and anxiety can increase your depressionsymptoms and make it harder to recover. Learning tomentally relax can help restore a sense of calm andcontrol. You might consider a yoga or meditation class.Or you could simply listen to soothing music while youtake a long, hot bath.13. Become Actively InvolvedBeing involved with others can help you regain a senseof purpose.
And it doesn't take much to get started. Tryvolunteering with a charity. Or join a discussion groupat the library or at church. Meeting new people anddoing new things will help you feel good about yourself.14. Keep Friends and Family in Your LifeThe people who love you want to support you. If youshut them out, they can't. If you let them in, you'll feel alot better. Call a friend and go for a walk. Have a cup ofcoffee with your partner. You may find it helps to talk214about your depression. It feels good to have someone listen.15. Get the Healthy Sleep You NeedDepression interferes with healthy sleep.
Some peoplewith depression sleep too much. Others can't fall asleepeasily. As you recover from depression, relearn goodsleep habits. Start by going to bed and getting up thesame time each day. Use relaxation techniques to helpyou fall asleep. Healthy sleep makes you feel betterphysically and mentally.16. Avoid Alcohol and DrugsAlcohol and drugs can slow or prevent recovery fromdepression.
They can also make your depression worseand interfere with the medicines you take fordepression. If you have a problem with substanceabuse, ask for help. You'll have a far better chance ofrecovering from depression.17. Continue Your TreatmentThe steps outlined in these slides may help you feelpositive about your life. But alone, they're not enough.They won't replace medical treatment or talk therapy.Depression is a serious illness, and it carries a risk ofsuicide. If you are thinking about suicide, seek helpimmediately. And never stop or change treatmentwithout discussing it carefully with your doctorLEXISGuess the meaning of the words. Compare your answers with the dictionary:1.
abuse(n; v)2. boost(n; v)3. commitment4. enhance5. exhaustion6. explore7. exposure2158. fiber9. fulfill10. hopeless11. improve12. interfere13. jittery14. look forward to15. mood16. overcome17. pain18. regain(n; v)19. recover20. replace21. supplementsCONTROLLED PRACTICE1. Match the words with their definitions:1. abusea. a feeling of being extremely tired andwithout energy2. exhaustionb. the harmful effect on your body3.
explorec. to add extra or different food to the amountthat you normally eat4. exposured. to become involved in a situation and try toinfluence the way that it develops5. fibere. to get rid of something and put a newperson or thing in their place6.
interferef. to travel around an area in order to learnabout it or to search for something valuable7. replaceg. to treat someone in a cruel or violent way;to use something in a bad way8.supplementsh. a very thin piece of a natural of artificialsubstance2. Match the words in A with their close meaning in B:AB2161. boosta. improve2. enhanceb. ache3. jitteryc. recovery4. paind. support5. regaine. nervous3. Match the words in A with their opposite meaning in B:AB1. boosta. decline2.
hopelessb. make worse3. improvec. regress4. recoverd. hopeful4. Match the words in A with the words in B to make a collocation:1. abusea. commitment2. fulfillb. lethargy3. feelc. mood4. improved. alcohol5. overcomee. hopeless5. Scan the derivatives and use them with words to make sentences:commitment(n)enhance(v)exhaustion(n)commit (v)enhanced (adj)exhaust (v)committed(adj)enhancement(n)explore(v)exploration(n)exposure(n)fulfill(v)expose (v)full (adj)exhausted(adj)exposed(adj)fulfilled(adj)exhausting(adj)exposition(n)fulfilling(adj)exhaustive(adj)fulfillment(n)hopeless (adj)improve (v)pain (n)hope (v, n)improved (adj)painful (adj)217hopeful (adj)improvement(n)hopefully(adv)painfully(adv)painless(adj)hopelessly6.
Fill the gaps in these sentences with words from below:1. He had worked hard and ….. his retirement.2. Their diet was often ….. by home-grown vegetables.3. You should soon ….. your appetite.4. A high percentage of abusive parents were themselves ….. as children.5. I can’t do this job right now because of other ….. .abused, commitments, was looking forward to, regain, supplementedREADING COMPREHENSION1. Read the text again and define if the statements are True or False:1.
Healthy diet can help support your physical and emotional health.2. Low-fat carbs increase the level of serotonin in your brain.3. Exercise can help you feel better and improve your mood.4. A moderate exercise is not enough to feel better.5. An exercise group or exercise with a friend helps you overcome depression.6. Dark, cold months may cause seasonal affective disorder.7.
Being involved with various groups doesn’t help you feel good about yourself.8. People with depression don’t get enough sleep.9. Alcohol and drugs can slow or prevent from depression.10. Depression is a serious illness and it requires careful treatment.2. Answer the following questions to the text:1. How can caring for your pet be therapeutic?2. How can vegetarians get B12?3. How can caffeine influence on your mood?4.
Can feelings of depression be related to pain?5. What are the ways people explore their feelings and express what's on their mind?6. Can yoga or listening to soothing music help decline your depression symptoms?7. How can your family and friends help when you feel blue?FREE PRACTICE1. Work in groups. From the text choose one tip for recovering from stress and givearguments why it is the best tip.2. Work in pairs. Find out how your partner recovers from stress.3.
Do the quiz:Stress Quiz: Test Your Emotional IQ2181. Stress is usually thought of as anegative experience, but it can be apositive one.• True• False2. It is possible to eliminate stress.• True• False3. ___________________ is constant andpersists over time.ABCDDistressDuressСhronic stressNone of the above4. The hormone known as cortisol helpsthe body manage stress.• True• False5. Physical symptoms of stress mayinclude...Headache, gastrointestinal disturbances,sleep problemsMuscle tension, muscle ache, musclepainFatigueAll of the above6. Stress is an unnatural reaction.• True• False2197.
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