Libuka Tse 12 Tse Khanyang Leseli ka ho Tepella Maikutlong

Litaba

• ‘The Cress Depression: The 6-Step Program to Beat Depression ntle le Lithethefatsi’
• ‘Tsela e e Tlhaloganyeng ka go Tshwenyega mo Maikutlong: Go Itokolola Mo Bohutsaneng jo bo Sa Feleng’
• ‘The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time’ - Moea oa holimo
• ‘The Antidote: Thabo ho Batho ba sa Eeng ba Nahane ka Tsela e Ntle’
• ‘Ha A na Ho Tepella Maikutlong, Ka Tlhaho: Libeke tse 7 ho Felisa Ho Tšoenyeha, Ho Nyahama, Mokhathala le Khalefo Bophelong ba Hao’
• ‘The Noonday Demon: An Atlas of Depression’ - The Noonday Demon: An Atlas of Depression e bontša hore
• ‘A ikutlwa botoka: The New Mood Therapy’
• 'Fetola Boko ba Hao, Fetola Bophelo ba Hao'
• ‘Ho etsolla ho Tepella Maikutlong: Ke Phekolo Efe e sa U Ruteng Mme Meriana e Ke Ke Ea U fa’
• ‘Bophelo bo Botle ba Tlokotsi’
• ‘O Thabile Haholo: Buka e Qabolang Mabapi le Lintho Tse Tšabehang’
• ‘Tlhase: The Revolutionary New Science of Exercise le Brain’

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho tepella maikutlo ho feta feela ho ikutloa u nyahame kapa ho ba le letsatsi le lebe, ke lefu la maikutlo le amang tsela eo u nahanang ka eona, eo u etsang lintho ka eona le eo u ikutloang ka eona. E ka nka mefuta e fapaneng mme ea ama batho ka litsela tse fapaneng.

Bala ka khatello ea maikutlo le hore na e ama batho joang, 'me ke mekhoa efe ea kalafo le phetoho ea bophelo e ntlafatsang matšoao, le hore na batho ba bangata ba ka fumana thuso eo ba e hlokang joang. Ho na le lisebelisoa tse ngata kantle ho naha. Libuka tse latelang ka 'ngoe li fana ka pono e ikhethang.

‘The Cress Depression: The 6-Step Program to Beat Depression ntle le Lithethefatsi’

Ha ho iketsahalle feela hore lipalo tsa khatello ea maikutlo li nyolohe mokhatlong oa rona oa sejoale-joale, o potlakileng. Ho "Pheko ea ho Tepella Maikutlong," Stephen Ilardi, PhD, e re hopotsa hore likelello le 'mele ea batho e ne e sa etsetsoa ho sebetsa hantle ka ho robala hampe le ho ja le ho sebetsa nako e telele. O re khutlisetsa lithutong tsa mantlha, a sebelisa mehlala ea mekhoa ea ho loants'a khatello ea maikutlo e hlohlellelitsoeng ke batho ba kang Kaluli oa Papua, New Guinea, ba ntseng ba sa angoa ke mahlale a morao-rao. Lenaneo la hae le ipapisitse le lilemo tsa lipatlisiso tsa bongaka mme e likoloha haholo liphetohong tsa bophelo.

‘Tsela e e Tlhaloganyeng ka go Tshwenyega mo Maikutlong: Go Itokolola Mo Bohutsaneng jo bo Sa Feleng’

Ho ba le kelello ke filosofi ea Buddha e qalileng lilemo tse ka bang 2 600 tse fetileng. Hona joale e ntse e tšoasa setso sa Bophirimela. Lebaka ke hobane litsebi tsa kelello li lumela hore melemo ea 'nete ea bophelo bo botle ba kelello e ka hlaha ka ho hema le ho ba motsotsoana. Bangoli ba "The Mindful Way through Depression" ba hlalosa kamoo kelello e sebetsang ho loants'a mohopolo o fosahetseng le kamoo o ka o sebelisang ho thusa ka khatello ea maikutlo.

‘The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time’ - Moea oa holimo

Ho na le mahlale a morao hore na khatello ea maikutlo e sebetsa joang. Bukeng ea hae ea "The Upward Spiral," setsebi sa methapo ea kutlo Alex Korb, PhD, o hlalosa tšebetso bokong ba hau e bakang khatello ea maikutlo. A sebelisa tlhaiso-leseling ena, o thathamisa malebela a hore na u ka sebelisa lipatlisiso tsa neuroscience joang ho matlafatsa boko ba hau mehopolong e phetseng hantle le e thabileng.

‘The Antidote: Thabo ho Batho ba sa Eeng ba Nahane ka Tsela e Ntle’

Ena ke buka ea lithuso bakeng sa batho ba hloileng libuka tsa ho ithusa. Ha se motho e mong le e mong ea ts'oereng mohala ho arabela tšepisong ea positivity. "Antidote" e nka mokhoa o mong oa ho ba teng. Buka ena e hlahloba kamoo ho amohela maikutlo le liphihlelo tse fosahetseng e le karolo ea bophelo ho ka bang matlafatsang.

‘Ha A na Ho Tepella Maikutlong, Ka Tlhaho: Libeke tse 7 ho Felisa Ho Tšoenyeha, Ho Nyahama, Mokhathala le Khalefo Bophelong ba Hao’

Ho thoe ke uena seo u se jang. Setsebi sa phepo Joan Mathews Larson, PhD, o lumela hore ho se leka-lekane le bofokoli ke sesosa sa khatello ea maikutlo le matšoenyeho. Ho "Free-Free, Ka tlhaho," o fana ka malebela bakeng sa pholiso ea maikutlo le litlhahiso tsa lijo, livithamini le liminerale ho matlafatsa bophelo bo botle le ho boloka khatello ea maikutlo e le haufi.

‘The Noonday Demon: An Atlas of Depression’ - The Noonday Demon: An Atlas of Depression e bontša hore

Ho tepella maikutlong ha se lefu la maikutlo le le leng. Ho "The Noonday Demon," mongoli Andrew Solomon o e hlahloba ka mahlakore a 'maloa, ho kenyelletsa le mathata a hae. Ithute hore na hobaneng khatello ea maikutlo le kalafo ea eona li rarahane hakalo ho latela lingaka, baetsi ba melao, boramahlale, baetsi ba lithethefatsi le batho ba phelang le eona.

‘A ikutlwa botoka: The New Mood Therapy’

Mekhoa e meng e mebe ea ho nahana, joalo ka ho ba molato, ho felloa ke tšepo le ho itšepa, ke tsona tse bakang khatello ea maikutlo. Ho "Feeling Good," setsebi sa mafu a kelello Dr. David Burns o thathamisa mekhoa ea ho thusa ho tsoa mefuteng ena ka ho e tseba le ho sebetsana le eona. Khatiso ea morao-rao ea buka ena e boetse e kenyelletsa tataiso ea li-anti-depressing le tlhaiso-leseling e batsi ka mekhoa ea kalafo ea khatello ea maikutlo.

'Fetola Boko ba Hao, Fetola Bophelo ba Hao'

U ka ruta ntja ea khale maqheka a macha 'me u ka koetlisa boko ba hau hape. Re khona ho fetola menahano ea rona. Ho nka feela mosebetsi. Bukeng ea hae ea "Change Your Brain," ngaka ea mafu a kelello Dr. Daniel Amen o sebelisa bopaki ba mahlale ho fana ka "litaelo tsa boko" tse u thusang ho khutlisa kelello. Bakeng sa khatello ea maikutlo, o fana ka malebela a ho bolaea menahano e mpe e iketsang (ANTs).

‘Ho etsolla ho Tepella Maikutlong: Ke Phekolo Efe e sa U Ruteng Mme Meriana e Ke Ke Ea U fa’

“Ho Fokotsa Ho Tepella Maikutlong” ho nka mokhoa o sebetsang oa ho fokotsa ho tepella maikutlo. Richard O'Connor, PhD, setsebi se sebetsanang le mafu a kelello, se shebana le maemo a boemo bona ao re a laolang: litloaelo tsa rona. Buka ena e fana ka malebela le mekhoa ea ho khutlisa menahano e nyahamisang le boits'oaro ka mekhoa e phetseng hantle.

‘Bophelo bo Botle ba Tlokotsi’

Sechabeng sa rona se potlakileng, ho bonolo ho se tsotelle boholo ba khatello ea maikutlo le phello e kholo eo e ka bang le eona ho maikutlo le boiketlo ba rona. "Ho phela ka tlokotsi e felletseng" ho ruta mekhoa ea ho nahana ho u thusa ho phela motsotsoana le ho fokotsa khatello ea maikutlo ea letsatsi le letsatsi. Buka ena e kopanya mekhoa ea kelello le 'mele, joalo ka ho thuisa le yoga, ho u thusa ho fokotsa khatello ea maikutlo le ho ntlafatsa boiketlo ka kakaretso.

‘O Thabile Haholo: Buka e Qabolang Mabapi le Lintho Tse Tšabehang’

"Ho Thaba Haholo" e tsoa ho mongoli Jenny Lawson oa lilemo tsa boiphihlelo ka boeena ka khatello ea maikutlo le maemo a mang. Leha a phela ka khatello ea maikutlo e matla, Lawson o khona ho fumana khanya lefifing, mme o e arolelana le babali ba hae.

‘Tlhase: The Revolutionary New Science of Exercise le Brain’

Ho ikoetlisa ho etsa ho fetang feela ho u boloka u itekanetse le ho thibela lefu la pelo. Ha e le hantle ke molekane ea matla ho loantseng khatello ea maikutlo le matšoenyeho. "Spark" e hlahloba khokahano ea 'mele oa kelello ho hlalosa hore na hobaneng boikoetliso ba aerobic bo sebetsa ho fokotsa matšoao a tsoang maemong a' maloa a kelello.

Re khetha lintho tsena ho latela boleng ba lihlahisoa, 'me re thathamise melemo le mathata a tsona ho u thusa ho tseba hore na ke eng e tla u sebeletsa hantle. Re sebelisana 'moho le lik'hamphani tse ling tse rekisang lihlahisoa tsena, ho bolelang hore Healthline e ka fumana karolo ea lekhetho ha o reka ho hong o sebelisa lihokela tse ka tlase.