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Jingdong book

抑郁,撒由那拉!

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抑郁,撒由那拉!

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你是否常常感到痛苦、不安,怀疑自己得了抑郁症?你是否正在接受抑郁症治疗,并为了是否要接受医生的建议,开始服用药物,而感到彷徨无助?你是否已经长年服药。但病情却不见好转,而觉得十分困扰?《抑郁,撒由那拉!》作者日本精神科医师最上悠告诉你,抑郁症的治疗应遵循以下步骤:《抑郁,撒由那拉!》详细介绍了以上四步骤的内容,告诉你诸多切实可行且有效的方法,希望帮助你,不靠药物,摆脱抑郁困扰。
Content Description

《抑郁,撒由那拉!》针对大众读者,介绍抑郁症的自助治疗。主要介绍了现代精神疗法,包括认知治疗、行为治疗、人际关系疗法等。旨在帮助读者找到适合自己的治疗方法,挥别抑郁。
Author Description

最上悠,日本精神科医师。认为抑郁症是公认的极易复发的疾病,正因如此,史有必要进行积极有效的治疗。临床工作之余积极参与各种研究,为企业员丁提供心理咨询,兼任创新企业与创业家的顾问。
Catalogue

序——抑郁不能单靠药物治疗
第1章 不必急着去医院
日本的现状——对抑郁症只给予药物治疗
一种很好的方法——转换心情
补充营养辅助食品也是一种治疗方法
你听说过圣约翰草吗?
轻度抑郁症,中药也有疗效
欧美国家常用的现代精神疗法
心理咨询在日本不普及的原因
心理咨询就是听你说话吗?
通过自助治疗发挥现代精神疗法的疗效

第2章 什么是抑郁?
怎样的精神状态是抑郁?时间有多久?
抑郁的九大症状
即使乐于工作,过度劳累也会导致抑郁
只表现躯体症状的抑郁症
先看内科,排除躯体疾病
什么是自主神经功能失调?
真抑郁症?假抑郁症?
坚称自己是抑郁状态,而不是抑郁症
与其无谓地纠结,不如努力走出困境
承认自己生病了
让身边的人了解你的痛苦
抑郁的起因
追究某个原因并不能解决问题
从身体、心理、社会三方面着手克服抑郁

第3章 修正扭曲的想法
循证医学思考
实践证明有确切疗效的现代精神疗法
认知治疗——失败了也没关系
真的是“干什么都不顺”吗?
抑郁症患者的五种思维模式
学习“自问自答”
用写日记的方式来面对现实
把事情笼统化——不良思想倾向之一
明明没有真凭实据,却主观陷入最坏的想象——不良思想倾向之二
“全有或全无”的极端思想——不良思想倾向之三
对事物评价过高或过低——不良思想倾向之四
过于自责——不良思想倾向之五
立即与心中的阴影关联——不良思想倾向之六
执著于毫无根据的理想——不良思想倾向之七
悲观地预测未来——不良思想倾向之八
试着填写“扭曲想法修正表”
扭曲思想的根基——心理预设
在心情变得积极之后

第4章 修正消极的行为
行为治疗的主要概念是自信与成功经验
分析烦恼与压力的源头
先把握自己可以掌控的
确立长期目标和短期目标
熬过痛苦的巅峰
榜样的力量是无穷的
通过写日记来省察自己的行为
充分表达自己的想法
预先设定问题并想好如何对答
不要过度解读对方的想法
不要抱有“就算我没说,他也应该知道”的期待
说话要具体而简洁
说话的态度要平和
预先模拟痛苦情境
以“假设→实践→总结”的步骤去克服抑郁

第5章 改善扭曲的人际关系
缓解压力的人际关系治疗
把握重要的人际关系
悲伤情绪无法消解——与抑郁相关的人际关系问题之一
愿望或价值观的差异——与抑郁相关的人际关系问题之--
(1)净执的状态——认真思考问题就可以得到改善
(2)半放弃状态——重新审视维持彼此关系的意义
(3)无可改善的状态——考虑结束关系
被母亲责备“我真是教育失败”——r小姐的遭遇
无法接受角色责任的转变——与抑郁相关的人际关系问题之三
“以前要更好”的想法
应该是“只要现在好就好”
发现樱花的喜悦——k先生的经历
内心孤立——与抑郁相关的人际关系问题之四
你最风光的时候是什么时候呢?
你是否常将情绪发泄在身边的人身上?
你是否害怕与人建立更进一步的关系?
被告知是恋母情结之后,心情反而变轻松的y先生
只有在情绪失控时才能表达感受的n同学
调整沟通方式上的不良习惯
不要奢望他人从你的态度或表现来了解你
不要用过于迂回的方式说话
不要想当然地认为对方已经知道你的想法
不要执著于自己任性的想法
永远不要放弃沟通
人际关系疗法是由许多成功案例所积累的经验

第6章 必须服用药物时
出现以下症状要立刻就医
抗抑郁药的作用机制
耐心寻找适合自己药物
药物副作用没有那么可怕
关于成瘾、痴呆和耐受性的误解
用药时程过短会提高复发的可能性
要相信总有—天可以摆脱药物
以自助的心态面对药物
抑郁症的治疗是一段探索自我之旅
结语 每个人都有适合自己的治疗方法
Book Abstract

日本的现状——对抑郁症只给予药物治疗
当你听到抑郁症的治疗时,首先想到的会是哪一种方法?
不论是曾经接受治疗的人,还是正准备开始接受治疗的人,你首先想到的是否就是“吃药”呢?
“抑郁症既然被医学认定是一种‘病’,当然就应该靠吃药来治疗了,不是吗?而且,现在应该有很多疗效很好的药物,对吗?”
以上是那些有心理问题或抑郁症的病人,常会问我的问题。
提出这些问题的人,大多抱有那种“只要吃药就能立刻治好抑郁”的想法。之所以会有这么多人抱持这种想法,原因之一应该是大众传播媒体不断传播“如果你得了抑郁症,吃药就会好”的信息。然而,想单靠药物就治好抑郁,实在是一种过于轻率、天真的想法。
翻开医学杂志,那些医药知识丰富的精神科医生也常主张一一“只要吃药就可以治好抑郁症,大家应该积极地服用药物”;然而,同一本杂志中的心理咨询师却建议一一“心理咨询对于抑郁症的治疗极为有效,大家应该用心理咨询来克服抑郁!”这样一来,那些对于究竟该到精神科就诊,还是该接受医生建议服用抑郁症药物而感到困惑的人,自然会产生这样的疑虑:“既然得了抑郁症,说不定还是吃药比较好?难道除了吃药之外还有其他治疗的方法吗?”更糟的是,需要思考这些问题的人,通常正处于因抑郁症而引起的痛苦与不安感加重的时期。此时,要患者独自下判断,也实在太为难他们了!

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