Running cured my depression

Do you or people around you suffer from depression? What methods have you tried to get rid of it? The following is my running for everyone, which cured my depression. Welcome to read and collect.

In 211, I jumped to a top 5 foreign company to complain about customer quality, and was diagnosed with moderate depression before taking this job.

The stress of work leads to a more serious outbreak of moderate depression. Going to work every morning feels like going to the battlefield, and my legs are shaking; I dare not and don't want to answer the phone. I often lock myself in the toilet at work and stay as long as I can.

I didn't do anything else in the toilet. I just fell into one-way thinking, kept thinking, thought in an endless loop and thought too much; There is no way to figure it out and come out by yourself.

Looking for him in the crowd

From 211 to November 214, I tried every means to study psychological works and find a cure for depression in articles on brain nerves. I have also made many attempts at psychotherapy.

I had five psychological consultations in the psychology department of Provincial People's Hospital, and the counselors used Baker's cognitive psychology to treat it. I can calm myself down when I have several acute attacks, but when I get to work, I relapse again.

Then I tried all kinds of methods:

In 214, I went to a temple in Lushan for a short week, lived in a group, stayed out of the world, and felt like I was better. After the holiday, I went back to work, and it was the same.

Try to meditate and meditate by yourself, and sleep at night is a little better. But when I woke up the next morning, I thought of going to work, and the state was still cyclical.

And after watching Feng Darong's oath, I get up every day and smile at myself in the mirror to cheer myself up. But when I get to work, I just don't want to do anything. This feeling comes on time, which is quite desperate.

I've also tried metacognition, which is the most effective psychotherapy I've tried, to let you know the principle of one-way thinking and how to relax and treat acute attacks. But to be honest, it depends on your perseverance and the degree of illness. Use relaxation therapy, fight between man and nature, no one is supervising you, and it is up to you to do it.

My understanding is that this method can't drive away the illness, but after trying to control your own thinking, you can reduce your anxiety and improve your illness.

Understanding of self-taught depression-related books

There are three main types of depression books I read: the first is psychological self-help; The second category is professional psychology textbooks; The third category emphasizes that depression is caused by physiological reasons.

The first category is relatively simple, such as Reconstruction of Life, Burns' New Emotional Therapy, Accepting Imperfect Self, Turn of Mind, Mindfulness Therapy for Improving Emotion, and Morita Therapy.

I read these books because there was no other way at that time. Therefore, every book I meet is practiced as a life-saving method. For example, I learned mindfulness therapy, bought my own cushion to meditate every night, listened to meditation music, and even meditated in temples.

These exercises and methods can calm yourself down at night, but in the daytime, that sense of helplessness and incompetence comes out again.

The second category is more professional: Baker's Cognitive Psychology, Metacognitive Intervention Technology, Human Motivation and Motivation Psychology. This kind of books makes people understand the basic motivation of human beings, because depression is often accompanied by the lack of motivation.

I read this kind of books carefully, and they will put forward some new viewpoints, such as emotion is primary and universal compared with cognition; Emotion provides the intensity factor in motivation and becomes a necessary condition to stimulate behavior. Wait a minute.

The third kind of books, based on my own experience, make me believe that depression is a physiological disease. Because no matter what kind of psychotherapy I use, I can't cure my emotional insensitivity. It is something that others think can be laughed and sad. I also think it should be laughed and sad rationally, but I can't feel happy no matter how hard I try. This kind of emotional incompetence, like a fever and a cold, is not influenced by your own thoughts.

It reminds me that when I was a child, I had a cold and a fever. Because my family was poor and injections were too expensive, I tried to make my illness better with willpower, but I never succeeded. At that time, I had a simple theory. If a disease can't be cured through psychological and will efforts, it is really a very rational physiological disease.

At this stage, I also learned the principle of neurotransmitters, which is the imbalance of neurotransmitters that leads to depression. I am a scientologist myself, and I think this is the most scientific exposition of depression.

I finally found a way to run

Because of the opposition of my family, I didn't choose medication. But now I realize that if I had chosen drugs and running, the healing process would have been shorter.

in November 214, I reached the most helpless time. Because I have seen someone cure depression through running, the story of Mao Daqing and Ouyang Qian; Through the article, I also know some principles: endorphins produced by running can produce a calming effect and improve my brain reward system.

So I decided to run to increase neurotransmitters in my brain. Running won't make you worse anyway.

I started running in the coldest time in November 214. At first, it was 2 kilometers, 3 kilometers, and then 5 kilometers. At the end of the month, you can run 8 kilometers and run 1 kilometers the next month.

After one month, I am obviously different from before. Although I will return to the depressed state I don't like, I feel much better.

But running against depression is not always smooth. I'm usually in the park fun run at night, and the stress during the day seems to be filtered out after running. I'm in a very good mood at night, and my sleep quality has changed a lot after running. Basically, I will fall asleep soon after running, even snore and sleep well.

the problem is that the emotional problems at work the next day have not been completely reversed. Later, I changed to running in the morning, and the mileage of running was also particular, usually about 6 kilometers. At this time, endorphins began to secrete in my brain.

So the effect will come out. If you want to enjoy it more, run 8-1 kilometers. No more, because you have to run the next day or the third day.

running for two kilometers takes six minutes and four seconds per kilometer. At this speed, I feel completely enjoying myself. On the runway of the park, open your arms, close your eyes, feel that moment, the wind blowing, listening to music, is there really such a wonderful moment in the world? Life should always be in this kind of running, even if it is no longer the next moment, I don't feel sorry. The touch of running lies in enjoyment and positive energy.

About the technology of running

Next, let's talk about the difficulties in running and how I solved them:

1. How to take the first step:

It's very difficult to take the first step. Because I have no strength and emotional motivation to run.

at this time, slow down and put a short distance. I started from 2 kilometers, and the speed was 7.5 minutes per kilometer. Remind yourself not to be deceived by your emotions, have confidence in yourself and accumulate slowly. Feel your pleasure and listen to music while running.

2. How to persist:

Many people often say that XXX is really something, running more than 2,2 kilometers and running a marathon.

what I want to say is: running doesn't need persistence, and often what needs persistence can't be done. I am a person who is not good at persistence.

For patients with depression, running must be jogging, so as to keep your heart rate very stable, feel the ease of lifting your feet, feel the wind of running, and feel that you can control yourself.

To paraphrase a religious saying, take running as a belief and feel his positive energy and pleasure; Even feel poetry and distance.

naturally, you will be addicted and uncomfortable. Running really doesn't need persistence.

3. Running posture:

For a while, I ran 1 kilometers every day and found my knees hurt. I consulted a lot of people, but it turned out that my running posture was wrong. So I began to learn "posture running", leaning forward as the driving force, and the thigh and hip muscles pulled up the calf. After learning these methods, I have never been injured again, and running has become easier. Slowly began to feel your most comfortable pace, and found that 6 minutes and 4 seconds was your most comfortable pace (which was explored after half a year).

4. Repeated symptoms and lessons during running

Depression really doesn't go away so easily. Even after running a year, running a marathon, a dozen and a half horses, with a total distance of ***14 kilometers, I still had a relapse. Until today, I can say with confidence that my depression has healed.

several lessons are: don't rush to run a marathon or a half-horse, because a marathon will make you very tired, and I won't be able to run for the next week, so this week, I'm just giving in easily.

Everyone's experience will be different. I aim at 6-1 kilometers every day. I think you can get endorphins after running for 6 kilometers. Be steady and far-reaching

5. Try to run into the running group:

Running is not about comparing speed with others, not about recording time, not about the glory of winning or losing, but about the pleasure of the moment.

after I started running, I actively joined the largest running group in the local area. Runners are basically people with positive energy. What a master. There is a runner who can meditate during running, and I try to pursue this realm, thinking nothing but how to relax my nervous parts. Slowly found that 1 km, 15 km is not as difficult as before.

In 215, after running more than 1 and a half horses, I started running my first marathon. Old-timers told me that according to my monthly running amount, it is absolutely no problem to finish the race. I have to press the speed in the first half and run the whole race smoothly. The encouragement of my friends gave me great confidence. Thanks to them, I succeeded.

Extended information: Other benefits of running

1. Prevention and treatment of cancer

Women who run for 6 hours a week have a 25% lower risk of breast cancer than sedentary people.

Researchers in Copenhagen, Denmark believe that they have found a link between running and reducing cancer risk and tumor growth. The researchers took mice as the research object, and they asked them to exercise regularly on a treadmill-like device. The results showed that the growth of various types of tumors was controlled, including skin, liver, lung and other parts. Moreover, the more exercise mice have, the lower the risk of cancer.

The data shows that women who run for 6 hours a week have a 25% lower risk of breast cancer than sedentary people.

A new study published in Mayo Clinic Stationery magazine found that running is beneficial to enhance physical fitness and heart vitality, and the effect is better than other exercise methods. Running can also help prevent cancer.

A study by Iowa State University found that running also helps to control blood pressure. Running for five minutes every day can reduce the risk of cardiovascular disease by nearly half.

2. Make you smarter

Running is beneficial to activate the growth of gray matter in the brain and improve brain power.

A study by Harvard University shows that running is closely related to memory improvement. A study by Cambridge University in England also found that running is beneficial to activate the growth of gray matter in the brain and improve brain power.

Other studies have pointed out that long-distance runners have stronger brain functional connectivity. This means that brain regions work together more efficiently and thus have stronger executive functions, including planning, awareness, multitasking, learning and memory tasks.

3. Treating depression

Mao Daqing: "I used to run because of depression, and I cured my depression by running."

"I used to run because of depression, and I cured my depression by running." Mao Daqing, former senior vice president of Vanke Enterprise Group, said.

There is scientific basis for running to treat depression. Depression. Aerobic jogging can stimulate the brain to secrete endorphin, which is a hormone that can make people feel happy, serene, harmonious and self-healing. It is similar to antidepressants, but it has no side effects brought by drugs.

Duke University in the United States conducted a comparative study of "jogging therapy" and drug therapy with troxellin in two groups of patients with depression. It was found that after four months of treatment, the symptoms of depression in the two groups were obviously improved, but the curative effect of the drug group was not better than that of the jogging group at all. After one year's treatment, all the patients in the jogging group recovered, while those in the drug group suffered from depression

4 and enhanced immunity < P > Cath Collons, chief dietician at St. George's Hospital in London, said, "Moderate exercise makes immune cells more active, so that the human body can defeat the invading virus."

However, we should pay attention to the principle of moderation. The Journal of the American Society for Experimental Biology published a new study jointly completed by Canadian and European scientists, reminding everyone that running must be within a moderate range. Too intense will lead to an increase in the level of stress hormones in the body and a decrease in the ability of untrained people to resist free radicals.

5, strong lungs

The latest research by scientists in the United States and Austria found that running can not only help smokers quit smoking, but also improve the health of their lungs.

However, in order to achieve the effect of nourishing the lungs and keeping fit, it is best to run in the morning three times a week or more, for about 2 minutes to half an hour every day. The best intensity is to talk to people while running without feeling uncomfortable and panting. The best choice is in the park, where there are more green plants and plenty of oxygen.

6. Improve mood

Many studies show that the mental benefits of running are far more than physical health. When a runner finishes a run, his heart is filled with joy, and all anxiety and depression disappear. Moreover, when the runner is in a good mood, he can think clearly and solve problems easily.

Because in the process of running, the body will release a lot of endorphins and neurotransmitters such as dopamine and adrenaline, which will make the body and mind happy.

7. Enhance self-confidence

Kelly Roberts, a well-known American female runner, blogger and freelance writer, has been promoting running with her own efforts.

after finishing the first half horse and the whole horse, she was proud of what her body could do, not what she wanted it to look like. She began to embrace her strength and feel her figure and strength. Finally, she finally understood that strength is not a certain way of looking, but a way of feeling. It didn't happen overnight, and she slowly began to feel confident and fall in love with her body.

8. Relieve stress

Running can promote vasodilation and improve blood flow throughout the body. Moreover, running can promote the body to release a lot of 5- hydroxytryptamine, which makes people feel less stressed.

research shows that when people encounter something unsatisfactory, the best way to eliminate depression is running.