快速走出抑鬱心理的6個方法

Step 1. Realize that depression is not a sin but a symptom. The way we respond to depression may be sinful, but the emotion itself is not. Sin may lead to depression, but all depression does not come from sin. Depression is like a warning light on a vehicle. The way to turn off the warning light is not to smash it out, but to find the problem. When depression sets in, something deep inside is usually wrong.
第一，要知道抑鬱並非是罪而只是一種症狀。我們對待抑鬱的方式也許是有罪的，但抑鬱的情緒本身並不是。罪可能會導致抑鬱，但所有的抑鬱並非是來自罪。抑鬱就像車上的警示燈一樣。要關閉警示燈不是把它砸碎而是找到出問題的地方。當抑鬱降臨的時候，通常都在暗示內心出現問題了。

Step 2. Restore your physical body. “Then he (Elijah) lay down under the tree and fell asleep. All at once an angel touched him and said, ‘Get up and eat’ “ (I Kings 19:5). God’s remedy involves rest, food, and relaxation. We must never forget the role our bodies play in our emotions. Some people consistently neglect themselves physically. You should get sufficient rest, eat a balanced diet, and exercise regularly.
第二，調整身體狀態。“他就躺在羅騰樹下睡着了。有一個天使拍他，說；‘起來吃吧’“（列王記上19：5）神的療法中包括休息，飲食和放鬆。我們必須時刻牢記我們的身體在情緒上所起的作用。但有些人一貫都不重視他們的身體。你應該得到足夠的休息，平衡飲食並定期鍛鍊。

Step 3. Relinquish your frustration to God. The Lord asked, “What are you doing here, Elijah?” Elijah replied, ‘I have been very zealous for the Lord God Almighty. The Israelites have rejected your covenant, broken down your altars, and put your prophets to death with a sword. I am the only one left, and now they are trying to kill me too’ “ (I Kings 19:9-10). Elijah blew off steam to God and poured out his inner feelings. God allowed Elijah to vent his frustrations without condemning or criticizing him. Regardless how bad our circumstances seem, we should never stop communicating with God. Share your heart. You don’t have to be eloquent or creative; just let God know how you feel. Relinquishing your frustration brings a cleansing of all that has been pushed down inside of you and created these negative emotions.
第三，把你的沮喪交託給神。主問：“以利亞啊，你在這裏做什麼？”以利亞回答說：“我爲耶和華萬軍之神大發熱心；因爲以色列人背棄了你的約，毀壞了你的壇，用刀殺了你的先知，只剩下我一個人，他們還要尋索我的命。”（列王記上19：9-10）以利亞把他內心的感受一股腦都倒給了神。神也允許以利亞發泄他的沮喪而沒有批評或是定他的罪。不論我們的境況看起來有多麼糟糕，敞開你的心。你不必巧舌如簧或者具有創造性，只需要讓神知道你的感受。交出你的沮喪能讓內心的陰暗情緒和垮掉的一切得到清潔和淨化。

Step 4. Refresh your awareness of God’s presence. “The Lord said, ‘Go out and stand on the mountain in the presence of the Lord’ “(I Kings 19:11). Nothing will refresh you like coming into the presence of God and realizing he loves and cares for you regardless of how you feel. God never promised this life would be happy, but he did promise to go with us through all our pain. If you are depressed, spend time alone with your Bible and God. As you read, allow God to speak to you and love you. There is no greater antidepressant than communication and fellowship with God.
第四，激活與神同在的意識。主說：“你出來站在山上，在我面前。”（列王記上19：11）來到神的面前，明白無論我們的感受如何他都愛我們關心我們，唯有如此纔會使我們煥然一新。神從來沒有應允此生是快樂的，但他的確許諾他會陪同我們一道歷經艱難險阻。如果你覺得沮喪，花時間與聖經和神在一起吧。當你閱讀的時候，讓神對你說話和愛你。沒有比與神溝通、與神建立友誼更棒的康抑鬱藥了。

Step 5. Redirect your life. God gave Elijah a new assignment. “Go back the way you came, and go to the Desert of Damascus. When you get there, anoint Hazael king over Aram” (I Kings 19:15). The fastest way to defeat depression is to quit drowning in self-pity. Take your eyes off yourself and start looking at the needs of others. Find people who are less fortunate and invest your life in them. When you give yourself to others, God will give to you. Jesus said, “Whosoever loses his life for me will find it” (Matthew 16:25).
第五，重新開始生活。神給了以利亞一個新的指示“你回去，從曠野往大馬士革去。到了那裏，就要膏哈薛作亞蘭王”（列王記上19：15）。對付抑鬱最快速的方法就是放棄沉溺在自憐中。把視線移離自己並開始關注他人的需要。尋找那些生活不太順利的人並把你的生命投入其中。當你把自己奉獻給他人時，神就會給你。耶穌說：“凡爲我喪掉生命的，必得着生命”（馬太福音16：25）。

Step 6. Renew a friendship. “So Elijah went from there and found Elisha son of Shaphat” (I Kings 19:19). Depressed people need true friends. Don’t battle depression alone. Find a friend who will provide support and encouragement; someone who will help you see circumstances as they are, not as you perceive them. Eugene Kennedy said, “The main business of friendship is to sustain and make bearable each other’s burdens.” Christ can lift you out of depression. He can help you. He can heal you. You don’t have to stumble through life depressed!
第六，重新開始一段友誼。“於是，以利亞離開那裏走了，遇見沙法的兒子”（列王記上19：19）.抑鬱的人需要真正的朋友。你無需獨自對抗抑鬱。找一個朋友，他會給與你支持和鼓勵，他會幫助你看清事情的本來面目而非你所以爲的樣子。Eugene Kennedy 說：“友誼這事兒主要就是分擔彼此的重擔，給予你支持。”耶穌可以讓抑鬱煙消雲散，他會幫助你，治癒你。你不必抑鬱着走過跌撞的人生！