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Get moving 动起来 When you’re depressed, just getting out of bed can seem daunting. 抑郁的时候，下床是件很艰巨的事。 But regular exercise can be as effective as antidepressant medication. Take a short walk or put some music on and dance around. Start with small activities and build up from there. 但是规律的运动会像抗抑郁药一样管用。走一走或者放点音乐跳跳舞，尝试这些小活动就是一个良好的开端。
Find ways to engage again with the world 努力重新融入这个世界 Spend some time in nature, care for a pet, volunteer, pick up a hobby you used to enjoy (or take up a new one). You won’t feel like it at first, but as you participate in the world again, you will start to feel better. 走近自然，养养宠物，做志愿者，重拾过去的爱好（或者培养一个新的）。开始可能毫无兴趣，可是当你一点点地融入世界，你的感觉会慢慢好起来。
Be there 陪伴 'When I was struggling with my own depression, the most healing moments came when someone I loved simply sat with me while I cried, or wordlessly held my hand, or spoke warmly to me with statements like, 'You're so important to me.' 'Tell me what I can do to help you.' 'We're going to find a way to help you to feel better,'' Serani said. 塞拉尼说，'当我挣扎在抑郁中时，最治愈的时刻是我哭泣时，我爱的人坐在身边，或不说话只拉着我的手，或说一些温暖的话语，如'你真的对我很重要'、'告诉我我可以怎么帮你'、'我们会找到办法让你好起来的'。'
Don't judge or criticize 不要评价或批判 Avoid saying statements such as: 'You just need to see things as half full, not half empty' or 'I think this is really all just in your head. If you got up out of bed and moved around, you'd see things better.' 避免说这样的话：'你只要看事情好的一面而不是坏的一面，'或'这都是你想出来的。你起床走走，就会感觉好些了。'
Avoid the tough-love approach 避免强势的爱 Many individuals think that being tough on their loved one will undo their depression or inspire positive behavioral changes. 很多人认为粗暴对待爱人或亲人可以赶走抑郁或激发出积极的变化。 For instance, some people might intentionally be impatient with their loved one, push their boundaries, use silence, be callous or even give an ultimatum (e.g., 'You better snap out of it or I'm going to leave'). 例如，有些人会故意表现出不耐烦，不断施压，用沉默、冷酷甚至最后通牒（如，'你最好赶紧振作起来，不然我就离开你'）来对待他们。
Don't minimize their pain 不要轻视他们的痛苦 Statements such as 'You're just too thin-skinned' or 'Why do you let every little thing bother you?' invalidates what a person with depression is experiencing, and completely glosses over the fact that they're struggling with a difficult disorder – not some weakness or personality flaw. '你只是太敏感了'或'你为什么总为各种小事烦心？'这种话等于否定了抑郁症患者经受的痛苦，且完全无视他们是在和一种很难应付的精神疾病作斗争，而不是个人性格上的软弱或缺陷。