If you're suffering depression, humor can change your state of mind. Cultivating a humorous mindset helps you see yourself and any situation with a more supple mind so that you are not locked into a negative view.

Humor doesn't typically come to mind in the same breath as depression. But humor can be an important ally in getting beyond the rigidity of thinking that accompanies depression and keeps people locked into a depressed state of mind.

One goal of cognitive therapy is to change your perspective, your point of view. Humor is one way to change your view viscerally—and enjoyably.

Cultivating a humorous mindset helps you see yourself and any situation with a more supple mind so that you are not locked into a negative view. Depression is both caused by and causes the inability to see options and choices we otherwise would.

Take a common situation: someone feels very depressed in the wake of having failed at something. They cancel plans and withdraw from social opportunities. They don't feel "up to it." Under the surface, perhaps out of view of the conscious mind, the person might feel that the failure disqualifies him from the human race. However, turning around and asking out loud, "Does that disqualify me from the human race?" is humorous. It highlights the absurdity of the extreme conclusion.

We're not talking stand-up comedy, but insight-oriented commentary, achieved via anecdote and metaphor. You might feel down from a cutting remark your spouse made. But you could ask yourself: Does that "cutting" remark draw blood? Noting the metaphor puts it in its place—an obnoxious comment, but not a searing one.

Humor fosters acceptance of our humanness and our foibles. It is not sarcasm or put-downs. What we are looking for is gentle, playful perspective that embraces humanness but never at the expense of others—or of ourselves. The goal is not to take life too seriously.

So how to foster good humor?

Choose to allow yourself to laugh at your own behaviors and beliefs—but not at yourself. Make that distinction clearly.
See your life not as a distraught drama but as a romantic comedy. Recognize the inherent farce-like quality in situations including sex and relationships.

Cultivating humor not only makes life more bearable, it makes you more attractive to others. Study upon study shows that a sense of humor is high up on the list of traits that most people seek in a partner.

Insert silliness. Fill your life with one goofy thing a day. Make an unusual observation about someone. Or do something you normally wouldn't do. Wear something silly. You will learn that nothing terrible happens—and you may also discover that something good often happens.

Puncture a rigid mindset with a mental exercise called "paradoxical intention."

Suppose you have to give a speech and you are unduly anxious about looking uncomfortable. You can overcome the fear of failure by deliberately focusing on it and humorously exaggerating the very effects you fear.

Say you are worried about having to speak publicly and sweating profusely. Deliberately imagine a humorous situation where you are—literally—sweating like a fountain and spewing enough to drown the first row of the audience. Accept that you sweat like a fountain; imagine it and then think, what is the worst that could happen?

Exaggeration is funny because it skewers the falsehood. If you fail at a test or perform poorly at an audition, you could erroneously call yourself a failure. That, however, is an overgeneralization. Alternatively, you could see yourself as someone who failed at this particular thing, but in no way does that stamp you forever in this way.

Find the humor by saying, this makes me an utter wretch, a failure now and forever, a doomed and worthless subhuman, because I didn't get the part that I wanted or my partner isn't giving me the attention I want. Get into the exaggeration until you see the absurdity of seeing yourself as a "total failure."

Walk down the street remembering that people are nude under their clothes. It reduces fear of others. Such thoughts can take people of high status from deity to human. It helps to remember that everyone yells at their kids, spills ketchup, goes to the bathroom.

Play to an audience. Think of stories and items that would make others laugh.

Be sensitive to the words you use. They can rigidify or help loosen up your thinking.

Create cute, funny neologisms with your partner. Call it goofifying. Creating your own funny expressions for your experiences makes you more flexible and allows you to interpret and assess reality better.

Smile. Here's a favorite silly joke I can't resist passing along: What does an agnostic, dyslexic insomniac do? Stays up all night and wonders if there is a dog.

如果你正遭受抑郁之苦，幽默可以改變你的心理狀態(tài)。培養(yǎng)幽默的心態(tài)有助于你看清自己，并且在任何情況下都能夠有一個(gè)善于適應(yīng)的頭腦，這樣就不會(huì)被局限在消極的觀點(diǎn)中無(wú)法自拔。

幽默一般并不和抑郁同期而至。但是，幽默可能是擺脫僵固思想的重要幫手。僵固思想伴隨著沮喪、抑郁，讓人局限于抑郁的心理狀態(tài)。

認(rèn)知療法的一個(gè)目標(biāo)是改變你的看法和觀點(diǎn)。幽默是從內(nèi)心改變你的觀點(diǎn)的一種方法——而且是愉快地改變你的觀點(diǎn)。

培養(yǎng)幽默的心態(tài)有助于你看清自己，并且在任何情況下都能夠有一個(gè)善于適應(yīng)的頭腦，這樣就不會(huì)被局限在消極的觀點(diǎn)中。抑郁既是由于不能讓我們另外看到選項(xiàng)和選擇所引起，它也造成不能讓我們另外看到選項(xiàng)和選擇。

拿一個(gè)普通的情況：某人由于某件事遭遇失敗而感到非常沮喪。他取消了計(jì)劃，退出了社交機(jī)會(huì)。他感到無(wú)能為力。本質(zhì)上，也許在意識(shí)之外，這人可能感到失敗讓他喪失了做人的資格。然而換個(gè)角度，大聲的問(wèn)自己：“這真地讓我喪失做人資格嗎？”這就是幽默。這突出了極端性結(jié)論的荒謬。

我們不是在談?wù)摢?dú)角喜劇，而是通過(guò)軼事和隱喻實(shí)現(xiàn)的頓悟取向的評(píng)論。你可能會(huì)因?yàn)榕渑嫉募饪淘捳Z(yǔ)而悶悶不樂(lè)。但是你可以問(wèn)自己：那些“尖刻的”話讓你流血了嗎？記錄隱喻可以把這放到合適的位置上——可憎的批評(píng)，但不是撕心裂肺的。

幽默感鼓勵(lì)接納人性和弱點(diǎn)。這不是諷刺挖苦或滿不在乎。我們尋求的是一種溫和的、打趣的知覺(jué)，擁護(hù)人性，從以不損害別人或自己為代價(jià)。目標(biāo)是讓生活不要那么嚴(yán)肅。

那么，怎樣培養(yǎng)良好的幽默感呢？
·讓自己嘲笑自己的行為和信念——但不是嘲笑自己。分清兩者的區(qū)別。

不要把生活看成悲劇，把它看成爛漫的喜劇。承認(rèn)與生俱來(lái)的荒唐滑稽事情——就像性、愛(ài)情之類一樣。

培養(yǎng)幽默感不僅可以讓人更能忍受生活，還可以讓人變得更有魅力。諸多研究表明，人們?cè)趯で罅硪话氲臅r(shí)候，普遍認(rèn)為他/她對(duì)幽默的感知是一項(xiàng)重要的特性。

·做點(diǎn)蠢事。每天都做點(diǎn)蠢事。對(duì)別人進(jìn)行與眾不同的觀察，或者做些你通常不會(huì)去做的事情，比如穿身愚蠢的衣服。你會(huì)發(fā)現(xiàn)，這不會(huì)有什么糟糕至極的事情發(fā)生——恰恰相反，常常會(huì)有好事情發(fā)生。

·做一個(gè)叫做“矛盾的意圖”的思維練習(xí)，打破刻板的習(xí)慣。

假設(shè)你不得不去做演講，你看上去不自在，你對(duì)此很焦慮。你可以把注意力集中在對(duì)失敗的擔(dān)心上，幽默的夸大你擔(dān)心的結(jié)果，借此來(lái)克服擔(dān)心。

說(shuō)你擔(dān)心在公共場(chǎng)合演講，你感到汗流浹背。故意想象這樣一個(gè)幽默的場(chǎng)景：你像噴泉一樣在流汗，涌出的汗水淹沒(méi)了第一排觀眾。承認(rèn)自己像噴泉那樣流汗；想象這個(gè)場(chǎng)景，并想一想：如果那樣最糟會(huì)如何？

·這種夸張很滑稽，因?yàn)樗�很好的諷刺了那些謬誤。如果你考試失敗，或者在觀眾面前表現(xiàn)糟糕，于是你錯(cuò)誤的把自己稱之為失敗者。這是過(guò)分概括。換個(gè)角度，你可以把自己看作是在某些特定方面失敗的人，但一著不慎絕不會(huì)全盤皆輸。

你可以這樣說(shuō)來(lái)發(fā)現(xiàn)幽默：這讓我變成了一個(gè)全然可憐的人，永遠(yuǎn)的失敗者，命中注定的毫無(wú)價(jià)值的非人類，我無(wú)法實(shí)現(xiàn)理想，父母也不會(huì)注意到我。

·接著往下，記住，每個(gè)人的衣服下面同樣都是赤裸裸。這減少了對(duì)別人的擔(dān)心。這種想法把“人”放到了“神”之上。這有助于記住：每個(gè)人都會(huì)為孩子歡呼，都會(huì)溢出番茄醬，都會(huì)上廁所。

·扮演聽(tīng)眾。想想可能引人發(fā)笑的故事和題目。

·對(duì)你的用詞敏感一些。用詞可能僵化你的思維或者有助于放松你的思維。

·和你的搭檔創(chuàng)造一些可愛(ài)的、有趣的新詞。比如goofifying。對(duì)你的經(jīng)歷創(chuàng)造獨(dú)有的有趣表達(dá)方式使你你更為靈活，并且讓你能更好地解釋和評(píng)估現(xiàn)實(shí)。

·微笑。這有個(gè)備受歡迎的笑話，我不禁要告訴給大家：不可知論者、誦讀困難的失眠患者做什么呢？整夜呆著，并且懷疑是否那兒有一條狗。