如何抗击抑郁情绪的方法

我想对，以前因为抑郁情绪而冒犯的朋友表示抱歉我有时自己也控制不住

别熬夜。。。 熬夜会加大抑郁

via　https://ps-vascular.ch/wp-content/uploads/2021/05/20210529-Psychiatry-Genetically-Proxied-Diurnal-Preference-Sleep-Timing-and-Risk-of-Major-Depressive-Disorder.pdf

May　26,　2021Genetically Proxied Diurnal Preference, Sleep Timing, and Risk of Major Depressive DisorderIyas　Daghlas,　BS1,2;　Jacqueline M.　Lane,　PhD1,2,3;　Richa　Saxena,　PhD1,2,3;　et alCéline　Vetter,　PhD1,4Author AffiliationsJAMA Psychiatry.　Published online May 26, 2021. doi:10.1001/jamapsychiatry.2021.0959FullTextKey Points

Question　　Does a tendency toward sleeping and waking earlier have a potential causal role in reducing the risk of major depressive disorder?

Findings　　This 2-sample mendelian randomization analysis of data from nearly 840000 adults of European ancestry found an association between earlier sleep timing patterns and lower risk of major depressive disorder.

Meaning　　These data suggest that sleep timing patterns are a risk factor for major depressive disorder, and they should be examined further in randomized clinical trials of sleep interventions.

Abstract

Importance　　Morning diurnal preference is associated with reduced risk of major depressive disorder (MDD); however, causality in this association is uncertain.

Objective　　To examine the association of genetically proxied morning diurnal preference with depression risk using mendelian randomization.

Design, Setting, and Participants　　This 2-sample mendelian randomization study used summary-level genetic associations with diurnal preference and MDD. Up to 340 genetic loci associated with diurnal preference in a meta-analysis of the UK Biobank and 23andMe cohorts were considered as genetic proxies for diurnal preference. The effect size of these variants was scaled using genetic associations with accelerometer-based measurement of sleep midpoint. Genetic associations with MDD were obtained from a meta-analysis of genome-wide association studies data from the Psychiatric Genomics Consortium and UK Biobank. The inverse-variance weighted method was used to estimate the association of genetically proxied morning diurnal preference, corresponding to a 1-hour earlier sleep midpoint, with MDD risk.

Exposures　　Morning diurnal preference scaled to a 1-hour earlier, objectively measured sleep midpoint.

Main Outcomes and Measures　　Risk of MDD, including self-reported and clinically diagnosed cases, as ascertained in meta-analyses of genome-wide association studies.

Results　　A total of 697828 individuals (all of European ancestry) were in the UK Biobank and 23andMe cohorts; 85502 in the UK Biobank had measurements of the sleep midpoint. A further 170756 individuals with MDD and 329443 control participants (all of European ancestry) were in the Psychiatric Genomics Consortium and UK Biobank data. Genetically proxied earlier diurnal preference was associated with a 23% lower risk of depression (odds ratio [OR] per 1-hour earlier sleep midpoint, 0.77 [95% CI, 0.63-0.94];　P=.01). This association was similar when restricting analysis to individuals with MDD as stringently defined by the Psychiatric Genomics Consortium (OR, 0.73 [95% CI, 0.54-1.00];　P=.05) but not statistically significant when defined by hospital-based billing codes in the UK Biobank (OR, 0.64 [95% CI, 0.39-1.06];　P=.08). Sensitivity analyses examining potential bias due to pleiotropy or reverse causality showed similar findings (eg, intercept [SE], 0.00 [0.001];　P=.66 by Egger intercept test).

Conclusions and Relevance　　The results of this mendelian randomization study support a protective association of earlier diurnal preference with risk of MDD and provide estimates contextualized to an objective sleep timing measure. Further investigation in the form of randomized clinical trials may be warranted.

运动坚持运动，坚持每天接触一些阳光（防晒做好）
坚持记录心情起伏变化。
写下负面的想法，然后烧了。
有可能就定期看看心里心理咨询师（不是心里医生，要看心里医生也行就是贵）
对自己宽容，宽容，宽容。

我每天写日记坚持了十几二十年了记记开心的事，骂骂小人啥的写完舒适多了～
都是电子版的挂掉之前会全部删掉，记录什么不重要，只是发泄情绪沉淀思维的好途径