The best way to fight depression

I have suffered from depression of varying degrees of severity several times, and the most severe depression occurs in the so-called wooden state, which is extremely slow. Charlatans have seen it, and so have the regular stable hospitals and the sixth hospital. A variety of antidepressant drugs have been taken a lot, Prozac, Zoloft, a variety of sedatives, sleeping drugs countless.

the negative effects of drugs are obvious, such as change of appetite, loss of libido, lethargy, weight gain, mental loss, loss of vigilance, physical weakness, weakness, inability to work.

what finally got me out of my nightmare was jogging.

when you see this, I guess many people feel fooled. You must say that you hate running most. It's boring and uncomfortable. They even feel resistant, because the last thing depressed people want is to change.

however, if you start jogging my way, you can start smoothly and it's easy to stick to it.

first of all, you have to move, or you will end up depressed. If you don't want to die, put on sportswear and exercise!

second, you are very weak, I know. So don't run on the first day, just take a brisk walk and sweat, starting with a 2-kilometer brisk walk.

third, plan a scenic route with good greening and open space, at least the scenery along the way is not a nuisance. The treadmill in the fitness center is also a good choice, especially in haze cities.

fourth, go home after exercise, take a good bath, and get into the habit of keeping clean, with spotless shoes, changing clothes, fresh hair, neat nails, and fragrant baths. Soon you will have peach blossom luck.

Fifth, after you can easily take a brisk walk, try jogging, run at the slowest speed, do not feel sore throat, shortness of breath, the key is to breathe gently, deeply, take a deep breath with the stomach, the key is to focus on breathing, once you have to breathe, return to the state of brisk walking and adjust your breathing.

sixth, after you have done this for 10 days, your mental outlook and physique have greatly improved. This is the time to play a game of "two-minute persistence": that is, when you jog to the point of panting, instead of returning to a brisk walk, you will feel the pain of breathing for another two minutes. As soon as the two minutes arrive, return to a brisk walk and adjust your breathing.

Seventh, usually after two or three months, when you can easily run away for 5000 meters, play a more challenging game: keep running for 10 minutes. That is, no speed limit, as comfortable as possible, continuous jogging for 10 minutes, be sure to hold on, as soon as 10 minutes come, resume the brisk walk, adjust your breathing, rest, and adjust for 10 minutes during the brisk walk, then take a 5-minute continuous run, walk for 5 minutes, then walk for 5 minutes, and finally, take a walk for 10 minutes and go home. This is a complete and complete jogging exercise.

so far, you've learned it.

if you take the seventh step, you must have fallen in love with jogging, because

you find that jogging is not boring at all, full of a sense of success.

jogging to think about things, the more you think about it, the more energetic you think, and the whole person becomes much more optimistic.

you can get a good night's sleep every day without taking sleeping pills.

not only do you look good, but you become smarter and smarter.

have a premonition that luck is coming.

people with partners find that sexual desire is back.

other difficult things in life, but also because of the increase in physical strength and Guts, as well as you have become a positive attitude so that you have the energy to face life calmly and solve problems smoothly.

jogging brings drug-like physical comfort and mental pleasure because the toil of the body stimulates the brain to secrete endorphins similar to morphine. In addition to non-peptides, other positive substances can resist depression, which is the scientific basis that jogging can adjust brain secretion to a healthy and balanced state.

therefore, jogging can cure depression.

jogging is as addictive as drugs, so jogging doesn't need to be persistent, but it's hard not to stick to it. Because your need for physical and mental comfort will prompt you to often put on your jogging shoes and sweat happily. That's what Haruki Murakami is like.

this drug-like comfort is usually jogging for about three months, and when you run to about 4000 meters in a row when you feel too tired to hold on, angels will come silently. After many habits, I began to have it after running for about ten minutes.

at the beginning of menstruation, it is suitable for brisk walking and jogging at the end of menstruation. But not because menstruation affects the exercise plan. Should endure dysmenorrhea below moderate adhere to exercise, exercise can relieve dysmenorrhea.

the following are precautions:

first: shock-absorbing running shoes, comfortable sportswear, safe running route, all diseases suitable for jogging.

second: do not run when there is inflammation in a cold, you can take a brisk walk appropriately, exercise should be soothing, and the amount of exercise should be small.

third: in the first month, you can't force yourself, never let yourself feel bad, and don't let yourself gasp painfully.

fourth: pay attention to warm up and do not run for an hour after a meal. After running, pay attention to stretching your muscles and press your legs for at least 5 minutes, which can prevent the muscles from becoming round bumps and affect the beauty of leg lines.

Fifth: when you run too high, be careful not to exercise too much. At this time, you are covered with painkillers secreted by the brain. It is easy to ignore diseases and dangers, and excessive exercise is easy to collapse.

sixth: step by step, do not advance rashly, from fast walking 2000 meters to jogging 3000 meters, it will take at least 3 months to make a gradual transition. The most suitable exercise time is 40 minutes.70 minutes, the most suitable length is 4000m to 8000m, which is balanced by yourself. In poor health or at the beginning, take a walk to make up time.

sixth, the best exercise frequency is 3-7 times a week, no less than 2 times no matter how busy you are.

Seventh, pay attention to traffic safety, pay attention to road conditions, and watch out for vehicles and ground potholes. If you are the kind of student who likes to meditate while jogging, it is best to run on the treadmill, thinking all about it, it is easy to have accidents, you must be careful.

eighth, if the air allows you to run outdoors, choose good weather. The wind is not suitable for running. It's a fine day to have light rain. Just put on a raincoat. Breathing is the most comfortable on a rainy day. Choose cool nights to run in summer and warm afternoons in winter. Early morning and evening are good times in any season. I prefer the evening.

add a ninth: haze city, it's best not to run outdoors, but also choose the blue sky if you want to run. Wearing a mask does nothing to prevent running, 2.5 deep to the alveoli, the mask can only make you more anxious. Haze city indoor, no problem, the nearest gym treadmill is the best choice, sweat odor is better than respirable particles, avoid the newly renovated gym, prevent decoration formaldehyde pollution. If you even worry about the indoor air, you will give up eating for fear of choking and make excuses for your laziness.

about thick legs: the thin legs of chopsticks will get thicker, and the thick legs of elephants will become thinner. Pay attention to pressing the legs, stretching the muscles, and shaping the leg lines after running. If you do not pay attention to stretching the muscles, it is easy to turn into muscle bumps, and even with the gradual contraction of the muscles, the whole person becomes more and more bent.

Why did you succeed in becoming a happy jogger?

the trick is no pain, no burden.

all you need is a bottom line: put on your tracksuit and come back in 40 minutes. Walk as fast as you can, and walk if you don't want to. As long as you start, you will still think of a little sweat and warm-up, once you sweat and warm-up, the physical and mental deadlock will open a hole, and then you can jog for a minute or two, and then turn into three or four minutes, and then into five minutes, ten minutes.

Do you want to buy the funky long sleeve formal dresses and show off your body? Find your favorite and it will remain fashionable and fabulous for the years to come.

there is no pain at all, only the comfort and joy of exercise.

you have succeeded.

well, if you insist on starting to do it, you will naturally become a healthier, more energetic person who will benefit physically and mentally for the rest of your life.