The feeling of persistent melancholy, causeless fatigue and bad mood is probably familiar to each of us. A person may experience internal emptiness, as a result of which difficulties arise even in relationships with the closest people. Faced with such troubles, called depression, we try to get rid of them as quickly as possible. But how to get out of depression on your own?
It turns out that such methods exist. But in order to know how to cheer yourself up, you need to understand where depression comes from, who is most prone to it, and how to deal with it all.
You can and should look for a way out of a depressed state
Before you understand how to get out of depression, you should consider key features, predetermining its occurrence:
- genetic predisposition;
- characteristics of temperament - if a person, for example, has high demands on his personality, he underestimates himself and is always dissatisfied with what he achieves;
- regular stress, family conflicts, difficult psychological situations.
The onset of depression can be guessed by the following symptoms:
- Stable low mood, in which anxiety and feelings of melancholy predominate. Moreover, nothing can be done about it: even what could previously lift your spirits no longer works.
- Slow thinking. It becomes difficult to concentrate and find the right words. The number of ideas decreases; a person, simply put, “slows down.” At the same time, the thought process is colored in negative tones, even if you have to think about something joyful.
- Motor retardation associated with impaired will. I can't force myself to do anything.
If such symptoms are persistent, you should consult a psychotherapist who will advise you on how to overcome depression or try to first pull yourself out of this state on your own.
Solution
What to do if you are depressed? How to help yourself and overcome this problem without medications? Psychology talks about several steps that will help you find a way out of seemingly the most hopeless psychological situations.
Keeping your own diary
This will help you understand the causes of a negative mood and assess the consequences of this condition.
- events;
- thoughts;
- emotions;
- reactions.
The subsequent presentation of such a diary significantly facilitates the work of the psychotherapist, and he will be able to quickly select suitable treatment for the patient's recovery.
The main thing: do not give up halfway through the activity you started, setting aside at least a quarter of an hour every day for new notes (you can, for example, do this shortly before bedtime).
Awareness of your own emotions
Strong emotions should not be avoided, even if it is anger or sadness. Moreover, there is no need to be shy about delight and joy. Everything is in good condition emotional feelings turn out to be transitory: anger passes, sadness subsides. From the same emotions as joy and delight, in general, you can expect many positive results.
Some people find drawing or coloring helpful in expressing emotions. Thus, it is possible to maintain internal balance. It would be a good idea to show the resulting drawings to a psychotherapist.
Attempts to avoid strong emotions and the desire to hide them will sooner or later lead to depression.
Variety of physical activities
How to overcome depression on your own? Sometimes for this a person needs to prove to himself that he is worth something. Completely remaking yourself short term- it’s almost impossible, but it is desirable to change your lifestyle, which, of course, will require some effort. Starting to live again is not so easy!
Even doctors confirm that physical activity in the form of exercises, jogging, swimming and walking help to increase vitality. It can be difficult to start, but if you still overcome yourself, after a couple of weeks it will be impossible to imagine life without such physical activity. They will become a habit.
In addition, it allows you to improve sleep, which is extremely important for health, and makes your thoughts clearer.
No – information overload!
If you constantly read what the media writes, you are unlikely to learn how to overcome depression, since every second news has a negative connotation. At least for the duration of your struggle with the described condition, avoid receiving this kind of information.
Don't sit in front of the TV or computer screen, forget about TV shows. It is better to read a book or go for a walk and meet with friends to chat. Sometimes all this helps to cope even with a very severe depressive state.
Building personal relationships
Life situations are constantly changing. In these conditions, it is important to learn how to maintain relationships with people around you (especially with loved ones). These relationships must have mutual value.
If building reciprocity does not work, a psychotherapist can help. There are certain rules for the constructiveness of interpersonal communication, the observance of which really works. All difficulties will be overcome over time. Mechanisms that interfere with building relationships and setting personal boundaries will be identified.
If necessary, you can undergo communication training, which is usually beneficial and helps to diversify your current life.
Getting rid of perfectionism, which leads to destruction
Perfectionists are most often dissatisfied with everything they manage to achieve and they do not derive pleasure from the activity itself. As a result, the individual becomes exhausted over time and is increasingly exposed to stress.
Perfectionists are highly prone to depression
Fixing his attention on the negative, a person tends to paint in black tones even those events and phenomena that are positive. It is important that the amount of pleasure received from the work fully compensates for the displeasure that one had to feel during the work process.
If you managed to cope with a difficult task, you should not subsequently belittle its significance and the importance of the work done. You should also not ignore the praise of others, perceiving them without exaggeration or understatement.
It helps to analyze a particular situation with a psychotherapist. Over time, you will be able to adequately assess your own capabilities and abilities - this will allow you to get yourself out of very severe depression.
Yes to life’s little joys and pleasures!
You shouldn’t be overly ascetic, forbidding yourself everything. Some whims should be allowed. Doctors advise establishing the following rule: give yourself at least one small joy at least once a day.
For many people, for example, shopping helps - however, for this there must be appropriate financial opportunities. Sometimes you should allow yourself extra-hour sleep, without fear that your loved ones will think: “I’m completely lazy.”
All ways to get out of depression are related to the ability to be happy. It’s really possible to enjoy the most ordinary little things in life. Even the fact that you woke up relatively healthy, have the opportunity to breathe air and communicate with people around you is already an excellent reason for joy.
Perhaps a trip will distract you from negative thoughts - at least a short one, for example, a trip out of town.
The above steps may be the answer to the question: how to get out of depression on your own? However, if the matter is really serious and it comes to mental disorder, it is likely that they will not help. You will need medication and psychotherapeutic methods, which only a qualified psychotherapist can prescribe.
Drug treatment
Getting out of depression is possible by taking certain medicines. Naturally, you should not experiment with this yourself, otherwise you risk doing more harm to yourself than helping. But it is advisable to take what the doctor prescribes, strictly following the recommended dosage and frequency of administration.
Some are known to participate chemical substances in brain circuits and their direct influence on mood. In particular, we can recall dopamine, norepinephrine and serotonin - all of these are neurotransmitters that transmit signals from one brain cell to another.
Researchers have discovered a relationship between depression and an imbalance in the levels of these substances in the brain. Therefore, it is recommended to take antidepressants that change the sensitivity of neurotransmitters, thereby improving their availability.
Drug treatment for depression can only be prescribed by a doctor
As a result, a person’s mood improves (although the mechanism explaining why everything happens this way has not yet been studied in detail).
Here are the main types of antidepressants prescribed by a doctor to get out of stress and prolonged depression:
- Selective serotonin reuptake inhibitors - they are aimed at changing the content of serotonin, which helps cope with nervousness.
- Inhibitors responsible for the reuptake of norepinephrine, as well as serotonitis.
- Tricyclics - their use may be accompanied by side effects, and therefore they are prescribed by doctors only in extreme cases.
- Monoamine oxidase inhibitors are traditionally used when other treatment options are ineffective. These same drugs are actively used in the treatment of other mental illness. You should be aware that MAOIs interact dangerously with components of many other medications, as well as with some products. That is why the treatment course involves following a strict diet and is carried out under the close supervision of a doctor.
Other medications, such as sedatives and stimulants, may also be prescribed. Separately, they are not effective in the fight against depression (they certainly won’t get rid of a permanent disorder), but in combination with antidepressants they can be quite effective.
Treatment of depression in women
How can a woman get out of depression on her own? Since in at different ages Female representatives may experience hormonal changes, this directly affects a woman’s mood and her attitude towards the world around her. Another reason may be a lack of nutritional components in the female body.
In addition, it is worth remembering that due to high sensitivity Women are more susceptible to stress and nervous shock than men; when a nervous environment worsens their mood, it is more difficult to recover from all this.
Often they are looking for a way to lift themselves out of deep depression that has formed due to separation from a loved one (divorce from her husband), childhood illnesses, deterioration of relationships in a team at work, and so on.
But instead of tugging at the Internet search engine with requests and requests: “ Help me get out of depression - I can’t do it on my own“It’s best to make an appointment with an experienced psychotherapist.
You can force yourself to cope with a mild form of the disorder, but what to do and what to do if depression is already permanent? How to get out of it and get out? There is no way on your own - only with the help of psychotherapeutic sessions and, quite possibly, drug treatment. This applies to both women and men.
You should not treat this disease superficially, thinking that it will go away on its own and does not pose a danger. In the absence of treatment (or if it is carried out incorrectly), the form depressive disorder can become threatening and develop into more serious mental illnesses. Even hospitalization is possible.
But how to avoid this and overcome depression on your own? Is it possible to achieve this on my own or is it still impossible to do without a psychotherapist?
Permanent depression will not go away on its own
The main thing is not to panic, because this will only aggravate the situation, but will not solve the problem. The best way to overcome the described condition at the beginning of the disease is to have sessions with a psychologist. It can't be said that desired results It will be possible to achieve it quickly, especially if the condition is serious, but you definitely shouldn’t give up and give up.
Depression is severe - quite dangerous condition for a person, affecting not only his psyche, but also influencing some physiological processes. In a mild form, this disease affects about 20% of the entire population. If you don't pay enough attention to therapy, you can make money big problems with health. Below we describe in detail how to get out of deep depression, its symptoms and treatment.
Causes
Among the factors influencing the appearance of depressive disorder, there are two conditional groups: psychological, which influence the spiritual component, and physiological, caused by a disorder in the process of producing neurotransmitters. Thus, deep depression can be the result of various phenomena in nature.
Psychological
- Stress disorder – disturbance of stability in a state nervous system, often caused by family difficulties (because of this, depression develops more often in women), troubles in professional activity and studies.
- Mental trauma is a physical or mental, one-time or ongoing impact on a person (any form of violence, death of a loved one, accident, etc.).
- The state of frustration is the inability to satisfy one’s own needs, desires, or the discrepancy between what is desired and reality.
- An existential crisis is a phenomenon in which there is a sharp change in values, priorities, or the meaning of life is lost.
Some of listed signs can be attributed to both causes and symptoms of severe depression (for example, existential crisis).
Physiological
Knowledge possible reasons can not only help avoid this serious illness, but also suggest how to get out of severe depression. Sometimes it is enough just to eliminate the factors that led to it.
Symptoms
Different forms of depression are quite similar in symptoms, because they all belong to the same group affective disorders. At the same time, the signs of severe depression can be distinguished into a special clinical picture, divided into psychological and physiological symptoms.
Psychological
Major depression causes disturbances in emotional, behavioral and thinking aspects. Regarding the first, we note the following symptoms:
In a behavioral sense, the following signs are observed:
- lack of initiative;
- a constant desire to be alone with one’s own thoughts;
- spending most of the time within four walls, unwillingness to go anywhere;
- decreased work activity;
- consumption of large quantities of alcohol, psychotropic or even narcotic substances, etc.
The symptoms of the last group are the most hidden phenomena that are not always noticeable from the outside:
- pessimistic attitude towards the environment;
- feeling of worthlessness and uselessness;
- difficulties with concentration and making responsible decisions;
- lethargy;
- perception of the world in gray;
- the occurrence of suicidal thoughts, etc.
Based on the leading affect and, accordingly, symptoms, deep depression can be differentiated into sad, anxious and apathetic. Melancholy is characterized by a dead end in career and personal life, a hopeless future, Bad mood in the morning, lethargy in mental activity and motor skills, a feeling of heaviness in the chest. For anxiety - a bad feeling, constant anticipation of troubles, restlessness, so-called mental pain, difficulty falling asleep and bad dream. For apathy - lack of desire to do anything, will, interest, constant laziness, lack of initiative.
Physiological
Everyone knows that a person’s state of mind has a strong influence on the body itself. This disease is no exception. The physiological symptoms of major depression occur mainly due to changes in the amount of hormones produced, specifically serotonin, dopamine and norepinephrine, which have a greater impact on a person's mood. Their deficiency in the body becomes the main cause of apathy. As a result, the person simply locks himself indoors and spends a lot of time in bed. At the same time, forcing him to do anything becomes almost impossible.
Most of these signs come down to the following list:
- problems with the functioning of the gastrointestinal tract;
- reluctance to eat food;
- constant drowsiness, weakness, fast fatiguability;
- insomnia;
- causeless pain in the muscles, in the head;
- decreased sexual desire.
There are, of course, individual manifestations and signs of severe depression. What to do in each specific case depends on the overall clinical picture.
Severe depression and suicide attempts
One of the most severe consequences for a person with this mental illness- These are suicide attempts. Getting out of this state is considered the most difficult task, which can only be achieved by long-term therapy with the help of medical supplies and psychoanalysis sessions.
This symptom usually occurs at the very peak of the disease, when the instinct of self-preservation is gradually suppressed by the body. This can happen if you do not pay attention to your condition for more than five years. Suicide attempts themselves were recorded in 15% of cases. This is due to a prolonged feeling of hopelessness, insecurity and doom of a person. The patient may consider himself a burden to loved ones, and in order not to burden others with caring for himself, he decides to simply die.
People long years may hatch a suicide plan, constantly postponing the moment of its execution when their mood improves. However thoughts like this tend to keep coming back, especially if there is no support among those around you, and no one is interested in how to get a person out of such a state. Thus, lonely people are the most susceptible to suicidal mood.
In order to avoid such consequences, it is necessary to seek help in time. It is almost impossible to get out of this most complex form of depression on your own. This requires enormous willpower, which is suppressed by the body at the most crucial moment.
Treatment
Major depression requires a combined approach. To get rid of this disease, doctors, in addition to medications, use other methods. However, it must be borne in mind that non-drug therapy for withdrawal is only used as a supplement.
Drug treatment for severe depression occurs in several stages:
- Selection by the doctor of suitable medications (antidepressants), their dosage and duration of use.
- The very completion of the therapeutic course.
- Preventive measures aimed at maintaining a satisfactory condition of the patient.
It is impossible to get out of severe depression on your own, so turning to specialists plays a decisive role in the patient’s condition. In this case, the last of these stages is considered the most important, since the risk of returning to a depressive state in the first months is quite high. It is during this period that a person really needs support.
Non-drug treatments for major depression include different kinds psychotherapy:
- cognitive – combating manifestations of depression in the behavioral aspect, unconscious signs, everyday and social difficulties;
- psychodynamic – focuses on a person’s internal conflicts, helps resolve them on a conscious level;
- interpersonal – providing assistance in establishing contacts with others;
- family – here attention is paid more to the patient’s loved ones, or more precisely to how they can build relationships so as not to aggravate his condition, to help him get out of a difficult life situation.
There is a lot of literature on how to get rid of severe depression. Treatment methods may additionally include hypnosis, light therapy, electroconvulsive therapy, etc.
Patients who need radical methods to get out of a depressive state are characterized by manic state, suicidal tendencies, psychosis, inability to take medications independently, etc. You won’t be able to get out of these forms of depression on your own., and neglecting to contact specialists will certainly lead after some time to suicide attempts.
To summarize, the main points should be noted:
- Depression needs to be treated at the initial stages, before it becomes severe severe stage characterized by signs dangerous to human health;
- what medications will be required for the therapeutic course is decided solely by the doctor;
- in addition to medications, it is most often necessary to use different types of psychotherapy;
- It is necessary to get out of the condition in question under the supervision of a doctor within several months.
Of course, depression is a dangerous condition. During such a difficult period, a patient will need not only the help of doctors, but also support from loved ones. No one knows what exactly will cure him, because the human psyche is an incompletely studied phenomenon.
According to statistics and according to the World Health Organization, depression is a type of mental disorder that occurs due to various reasons. Around the world, about 350 million people suffer from this disease, and all ages, nations and nationalities are susceptible to the disease. But it’s worth immediately noting the fact that most of us confuse banal mood swings and negative emotions with depression. The latter is a violation of the mental component, which not immediately, but rather regularly spoils a person’s quality of life, leading to complex forms of disorders, including suicide or committing crimes.
As for suicides, there are quite official statistics– approximately 800 thousand people die per year. Agree, the figure is depressing, moreover, it can scare everyone. Therefore, the question arises: is it possible to cope with depression on your own or do you need to see a doctor? Let's figure it out together and in detail.
Important facts that signal depression
First, let's study the exact, medical formulation of depression - it is a suppression of a person's mood, accompanied by a complete or partial loss of the ability to enjoy life, problems with thinking - pessimism of reasoning, inhibited reactions, movements. Officially, the condition is referred to by various terms, which include clinical, unipolar, depressive disorder, dysphoria, dysthymia. The duration of the depressed state varies, most often in serious phases it lasts up to six months or a year. This fundamentally distinguishes the problem from ordinary mood swings.
Most believe that depression often occurs after serious psychological trauma. Yes, grief does not decorate life, what happened hurts the soul and brings only black and gray colors to the course of fate. But normally this condition does not last long; it is not for nothing that they say that time heals. But if a person continues to suffer for more than 3-4 months, the alarm should be sounded. The psyche is clearly affected and needs to be restored the right methods. Otherwise, suicide is not far away, or a person can become schizophrenic, neurasthenic, etc.
What is the way out?
Most often, it is unfortunate situations in life that become the key to a depressive state, which is not so easy to cope with. The person suffering from mental illness should also pay attention to himself. If feelings of detachment, melancholy, sadness and sadness accompany it for a long period, you need to take care of yourself.
Important: it is impossible to cope with severe depression in its advanced phase on your own. There are disorders that include not only somatic, but also physical aspects body.
You should not assume that this state will leave the mind as easily as it entered it. It’s like a long and drunken sleep that takes away the last of your strength, or a dry cough that leads to complications in the respiratory tract. If left untreated, depression will get worse and can lead to serious mental illness. First of all, you need to find out the causes of the problem, and only then begin to solve them. The main reasons include:
- Frequent psychological trauma.
- Prolonged bad weather, absence sunny days for weeks.
- Frequent physical fatigue.
- Insomnia, lack of sleep.
- Problems at work or family.
- Protracted chronic disease.
- Frequent failures and problems.
- Experienced grief, regardless of when it happened.
- Lack of vitamins, improper diet.
- Passion for alcoholic drinks, drugs, smoking.
- Change of place of residence, climate, loss of property, etc.
- Menopause.
- Adolescence.
An important point in treating depression is a thorough examination of the body. Problems with thyroid gland, hormonal imbalance directly affect psychological processes. The release of serotonin, dopamine, endorphin stops, which mandatory leads to depression.
How to determine whether it is depression or not
The most important step in treating depression is identifying it. As we already know, it is easy to confuse it with others psychological states requiring a different medical approach. You can do this yourself if you pay attention to the following signs:
- the desire and ability to work and function normally is lost;
- rapid fatigue, drowsiness occurs, simple and easy tasks take all your strength;
- feeling of complete emptiness, tearfulness, mood swings, irritability;
- feeling of inferiority, lack of self-esteem, constant feeling of guilt;
- insomnia or excessive sleepiness;
- rapid weight gain or loss, strong appetite or lack thereof;
- impaired attention, inability to make decisions, inhibition of thinking;
- constant headaches, digestive problems, muscle pain, cramps;
- regular occurrence of thoughts of suicide as the only opportunity to get rid of suffering.
Important: if the condition is not running, you can deal with it yourself. But as soon as thoughts of suicide arise, immediately consult a doctor.
First of all, a person must do a self-analysis of his own condition. To study from what moment negative, depressed moods began to appear, what was the reason. In addition to psychological aspects, this should include illnesses suffered before signs of the disorder appeared. Perhaps someone will consider it a banality, but any situation, even the most seemingly difficult one, must be looked at as if through, that is, in a simpler way. Yes, this is a difficult task, but if you delve into it completely and are tormented by emotional impulses, it will only get worse. And not for the one who created the situation, but for you!
And yet, it is very important to think about such a phenomenon as comparison. After all, it is known that everything is known precisely in him. Go to sites where people share their troubles, read them, delve into the problem of an outsider. You can even show your participation, write a few words of support, this will calm you down a little and occupy your thoughts with other details.
The next step is to identify the root causes that caused the mental disorder. Analyze the situation that led to depression from beginning to end, and think whether everything depended on you, whether it was your fault. In this case, there is no point, moreover, it is detrimental to health to take on someone else’s responsibility for problems.
The main causes of depressive disorder include the frantic pace of our lives, the pursuit of profit, lack of contacts, silence, tranquility, and banal rest. In such cases, any trouble, even a trifle in everyday life, can become a trigger for depression. Are all the benefits of the planet worth your own health? Do you need to earn a lot if then “cats scratch at your soul?” No! So think about your behavior. Now let's go further and explore ways to get rid of depression on your own.
Create yourself an idol
Many of us have moments when we feel empty, unnecessary, worthless. Often the condition is formed after hopes are dashed and we expect more from a person than he can give us. Sometimes it seems that everything is against us - failures at work, quarrels and scandals in the family, problems with children, parents, lack of money, illness, etc. and so on. And all this is accompanied by severe disappointment in life and relationships. Nothing is nice, everything is terrible, there is a dead end ahead. This is a depressive state, especially if it lasts not a day, a week, but months.
It is a mistake to believe that this only happens to you. Believe me, people for whom everything collapses at once are the majority on this planet. It’s just that everyone endures hardships in their own way and responds differently to the challenges of fate. If you think that this is not so, open the Internet and read the biographies of the richest, famous people. And you will learn that they were repeatedly tested and endured them steadfastly. Those who couldn’t are no longer with us, unfortunately.
It turns out that behind the clouds there is still a warm and gentle sun, which will look out to us in any case. It doesn’t hurt to carefully study the advice from strong stars and apply them to yourself. Believe me, there are many effective methods, and they have been repeatedly tested and approved by leading scientists.
Love yourself
In moments of failure and problems, you cannot assume that this will always be the case. And despairing, forgetting about themselves, their health and appearance, some, even after the end of the troubles, remain in a state of “anabiosis.” Observing such a depressing picture, the only thing a normal person wants to do is feel sorry for you and get away as far as possible. No matter how the situation develops, if you have at least some strength to stand up and straighten up, put yourself in order, be beautiful.
Moreover, scientists say that bright colors and a rich palette can lift your mood. Buy cosmetics different colors, paint your lips brightly, apply bright eye shadow and blush. Let them think what they want about you, the main thing is to raise your spirits. Of course, you don’t need to overdo it and look like a clown. The main thing is that everything should be in moderation and at the same time attract positive attention.
Throw away everything unnecessary
Not only attitudes and words, but also things can aggravate a depressive state. If there are any in the house, get rid of them. This also includes the personal clothing of the person who brought trouble, or they remind of the deceased, as well as bills, receipts, loans, etc.
And yet, it is not enough to think about problems, it is more important to think about ways to solve them. Search, communicate, find out, or analyze your own behavior. Even simple steps to identify and get rid of bad thoughts are in themselves optimistic notes that can awaken a person from depressive lethargy.
Let's start pampering ourselves
We have already touched on the topic of our appearance to lift our spirits. But that is not all. It is perhaps more important to pay attention to own body. Even ancient healers argued that it is impossible to get rid of illness if you do not take care of your body. Start in the morning. After getting up, stand in front of the mirror and pay attention to the silhouette. Well, everything seems to be fine? If something is wrong, we will correct it. Fortunately, no one has canceled physical exercise yet. Let's say more, they activate points on the body and areas of the brain responsible for a good mood and bringing pleasure.
At the same time, to look better and better every day, follow these recommendations:
- Sleep tight. Do not forget that at night a person must sleep, and at this time the areas responsible for important things wake up: appetite, digestion, mood. Also, sleep is a complete rest for the body, without which strength will only dry out. Do not forget that you need to sleep and stay awake only according to the schedule. There is no need to lie in bed for a long time, and you should not go to bed late. Remember, the sweetest and healthy sleep starts from 11 pm.
- Physical activity. Do exercises, just a couple of movements will significantly improve your mood. It’s even better to take up Eastern practices, especially yoga will help in this sense. In the 7 chakras, attention is paid to everything, including the human psyche. And moments of meditation are designed to focus attention and concentrate internal forces on important aspects. Just 40-50 minutes of calm, light exercise will be the key to reducing excess weight, good health and excellent psyche.
- Depict a normal state. You shouldn't make people feel sorry for you. Every sympathetic word can hurt even more and increase unpleasant sensations. Look good, try to keep the “brand” in everything. Let them admire you, and even envy you. This is the only way to raise your self-esteem and begin to enjoy life.
- Change your hairstyle. A visit to a hairdresser or makeup artist best improves your tone and mood. An excellent effect is achieved by changing hair color, curling, beautiful styling, and make-up.
- Have a cry. Yes, just give free rein to your emotions, maybe even cry. This is the most proven way to relieve yourself of the entire burden of tension. And don’t worry that one of the neighbors will hear your sobs, it’s okay. In Japan this method officially recognized, office workers who are tired of their bosses resort to it. They cry in public and are not shy. Howl like a beluga, shout out problems that you are simply tired of.
- Break the dishes. Breaking plates and cups not only helps with the onset of illness, but also serves as an excellent preventive measure nervous breakdowns. In order not to find yourself in the “embraces” of depression, buy cheap dishes in advance and, at the right moment, beat them as hard as you can.
- Remove dietary restrictions and eat sweets. Go to a store or cafe, try a sweet cake with a thick layer of cream, eat your fill of chocolate, sweets, and cotton candy.
- For some, a piece of fried meat lifts their spirits. It’s also not a problem, if you don’t have one in the refrigerator, run to the market, buy the best piece, even with your last money, and grab a bottle of light wine along the way. Fry, pour and put it all into your stomach. Just don’t overdrink, although on the other hand there’s a hangover, headache, slight malaise. Yes! Exactly! This will also take your attention away from depression.
- Record your life. Previously, almost every intelligent person started a diary and wrote down every day they lived in it. Those who are often attacked by depression should adopt this good habit. Write down your days, problems, conversations, situations in a notebook. Then start analyzing all this - and the attacks of mental disorder will go away on their own. The reason for this is the obvious answers stored in your notes. The diary also reflects pleasant moments that, when read, involuntarily make you smile and lift your spirits.
- Gossip. Call your most chatty friend or acquaintance. Discuss someone else's life, give vent to negative emotions. Yes, this is not a very, frankly speaking, beautiful approach. But what can we do, in each of us sits that same creature that just wants to throw mud at someone. But when talking, keep yourself within limits so that the offended person does not spoil your mood even more.
- Make new acquaintances, attend a party with friends, start an easy romance. If mental disorder associated with the betrayal of a loved one, then this is the best way to distract yourself. Don’t forget - “Wedge – they knock out with a wedge!”
- Get a kitten, a dog, or at least some fish. Thanks to the presence of a living soul in the house, life will take on different shapes - there is someone to rush for, someone to caress, feed and even scold.
- Go to the store immediately. It's no secret that one of the the best ways to overcome depression - shopping. Even if you don’t have a lot of money, just go around the storefronts, outline the purchase you need, and a fix idea will arise - to collect money. It will overshadow negative thoughts and shift attention to the positive.
And the last thing - don’t sit at home, don’t isolate yourself in your troubles. Go outside, go to friends, take a walk around the city, forest, by the river or sea. Walk until your legs refuse to go any further. Physical pain, much easier to treat than a mental disorder. Walk through those places where a lot of children walk, you can hear children's laughter, noise and commotion. Visit a cafe, listen to fun music, look around and be glad that you are breathing, living and admiring the world.
Bye everyone.
Best regards, Vyacheslav.
Often called a disease of the twenty-first century. In magazines and newspapers devoted to health and even beauty issues, articles regularly appear on how to get out of depression; on forums and blogs they often discuss how to get out of deep depression on your own and how to get rid of sadness.
Not everyone fully understands what it is real depression, mistaking for it either increased irritability and anxiety attacks, or periods of melancholy associated with stress at work or prolonged loneliness.
True clinical depression as a disease that has its own code according to the ICD (International Classification of Diseases) is a serious illness that has clearly defined symptoms and requires treatment with medications prescribed by a specialist with medical education. It cannot be cured at home using only traditional methods, but methods that work with “everyday” blues, with correct use They will also help cope with the disease if used as an adjuvant when taking medications and combined with visits to the doctor. Just today you will learn how to help yourself with depression.
MDD - major depressive disorder
Classic clinical depression is usually accompanied by all or most of the following symptoms:
- insomnia;
- lack of appetite;
- increased fatigue;
- loss of desire to do anything, loss of interest in life, habitual and favorite activities;
- weight loss with normal appetite;
- suicidal thoughts and confidence own uselessness;
- lack of will to live in general;
- unfocused attention;
- a pessimistic view of the surrounding reality;
- constant anxiety not supported by any logical arguments;
- excessive irritability;
- drop in self-esteem.
One large study showed that genetic factors play a major role in the development of the disease.
It is estimated that almost eighty percent of the world's population already has this disorder, but due to the traditionally skeptical attitude of people towards depression as a whim, it remains undiagnosed. And every year the number of confirmed diagnoses of MDD increases by twenty percent, which is not surprising - the amount of stress is also constantly growing.
Am I sick?
If you have carefully studied the list of symptoms and discovered that you have most of the symptoms, do not be alarmed ahead of time. Until the doctor, based on research and a series of tests, has given you a clear diagnosis, it is too early to worry about how to get rid of depression.
The presence of short-term periods of melancholy or the appearance of weak and rare suicidal thoughts can be associated with excessive stress at work, accumulated fatigue and a host of other reasons.
However, too many coincidences are a reason to wonder whether your usual lifestyle will lead to the fact that sooner or later you will face the problem of getting out of clinical depression. Perhaps you should now evaluate whether periods of dissatisfaction with yourself are dragging on, and think about how to get rid of sadness before it develops into a full-fledged disease.
The best cure for depression, as with most diseases, is prevention and preventive measures.
Mild depression - not as easy as it seems
The word “mild” as a prefix to the diagnosis adds a certain flair of insignificance to the disease in the eyes of others: they say, well, if something is mild, it means it’s not serious, it’s not scary, the tests are normal - work, do household chores, don’t slack off!
But it is precisely this attitude that makes it difficult to get out of depression, driving a person into the framework of feelings of guilt for the fact that his constant attacks of panic, anxiety, and concern for everything around him have no basis.
A person is constantly in a situation long-term stress. Yes, he does not end up in the hospital with serious attacks, and is not subject to treatment with medications, but sometimes methodical long-term stress on the psyche is much more expensive than rare one-time attacks.
In the presence of light form With illness, a person quietly withdraws from society - it is difficult for him to communicate, it seems that no one is interested in him, he is constantly afraid that the topics he proposes for conversation will cause laughter or boredom among those around him. Attempts to talk about your condition often run into a wall of misunderstanding: everything seems to be fine with the interlocutor, he’s probably just a lazy person for complaining, but looking quite normal.
And it turns out that formally the person is healthy, but the quality of his life has dropped so much that he is literally one step away from a serious illness - the moment when the question “how to get rid of depression and stress” will confront him in all its glory, and without the help of a doctor he can answer It won't be easy for him anymore.
Seasonal melancholy
With the onset of cold weather, almost a third of humanity begins periods of sadness, melancholy, and melancholy. This makes itself felt by the so-called seasonal depression - a disease associated with a decrease in the length of daylight hours.
With a lack of sunlight, the biological clock begins to “fail”, sleep patterns are disrupted, it becomes difficult to wake up, the mood deteriorates, and, in general, attacks can develop from a variant of “mild sadness” into a full-fledged serious illness.
How to get rid of depression at home if it is associated with a decrease in daylight hours?
Fortunately, modern technologies offer simple and accessible remedy- special daylight alarm lamps. They are produced by many electronics manufacturers.
Such devices, based on the specified wake-up time, arrange an “artificial dawn” - half an hour before the time of rise, they gradually turn on and increase the lighting to the brightness level of daylight. At the physiological level, this is perceived by the body as a real dawn, and waking up in the morning is much easier and more pleasant than from the sharp ringing of an alarm clock in complete darkness in the room and outside the window.
Why look for a way out of depression?
Many people believe: since this is such a widespread disease, it means that it is already the norm, and there is no need to waste energy, time and money on getting out of depression. As they say, people live, and nothing.
Yes, CSD can last for years, and a person will actually live and even function at least, but it’s worth asking yourself the question: what about the quality of life? What is better, existing in a gray, gloomy reality or still looking for ways out of depression and hoping that one day the world around will shine with normal colors?
The problem is that a person, under the influence of the symptoms of the disease, forms a certain concept of being, implying that everything around is basically bad, sad, all events lead to negative results and ultimately to a sad death. And if beauty is in the eyes of the one who seeks it, then if one looks for the bad and gloomy everywhere, what will the beholder see?
The question of how to get out of depression on your own in the case of a medical diagnosis is irrelevant, since in this case consultations with a doctor are required. But as complementary therapy methods that tell you how to get rid of mild depression at home, they work quite well - with their help you can alleviate the course of the disease, speed up healing, and you can also save yourself from real clinical depression by stopping everyday melancholy in time.
Is it possible to recover without drugs?
Any doctor will say: in the case of a real confirmed medical diagnosis, it is better not to even ask the question “how to get rid of depression on your own.” This is akin to the question “how to cure cancer by laying on of hands” or “how to amputate an affected limb without a knife” - a specialist cannot forbid you to try, but he will immediately relieve himself of responsibility for your health.
However, if you ask another question - “how to help yourself with depression”, the doctor will most likely, in addition to a prescription for antidepressants designed to correct the disturbances in chemical activity that have arisen in the brain, will offer certain ways everyday life - long walks, physical activity, etc.
Thus, if a specialist nevertheless prescribes a course of medication to the patient, you should not neglect it, however, some simple tips that will tell you how to cope with depression will help speed up the process and overcome the disease.
How to deal with depression that hasn't set in yet
The very first and important task- admit the fact that your condition is not ideal, that “not everything is in order,” as others may say, and that constant attacks of melancholy, a feeling of unbearable loneliness, and fruitless searches for a way out are not the norm.
How to cope with depression if everyone around you only says that the problem does not exist?
“Everyone lives like this” is not an argument for reasonable person, because in many countries the majority of people exist eating fast food or sitting on a diet of three pieces of bread a day, and this is also not the norm.
Not everything that the majority does is correct and normal; this must be remembered. Only an independent assessment of your own quality of life and an understanding that you need to find a way out will move you to take certain steps and allow you to climb out of the hole into which circumstances have driven you.
There are many options for getting out of depression that has not happened - preventing is always easier than coping with the consequences, and you should take care of your condition in advance.
First way
How to overcome depression on your own? One of the most effective ways combating prolonged melancholy - physical activity. Some studies suggest that exercise restores normal brain activity even better than antidepressants.
Sport is the best remedy for depression, but how can you force yourself to do it if the very essence of this condition is an unwillingness to do anything?
No one is asking you to get up right away. treadmill or get on an exercise bike and cover kilometers of the track. With zero motivation that accompanies such a state, this is backbreaking work.
In order to solve the problem of how to get rid of depression at home, you should start small:
- set yourself a condition with each exit from home to the store or for other small matters to slightly increase the number of steps - take a slightly longer road, go around the house on the other side, use the pedestrian crossing that is further away;
- listen to music in the player, it distracts you from unnecessary sad thoughts;
- invite friends or neighbors with you - in their presence you are unlikely to allow yourself to return home halfway.
Second way
How to get rid of depression on your own? Psychiatrists suggest getting a dog or cat as one of the options for getting out of mild depression.
Pets help reduce stress levels, which is especially important for lonely people, since coming home to an empty apartment and returning to a beloved pet who was bored and waiting are two different things.
“I was bored and waiting” is a factor that reduces anxiety from a feeling of uselessness; in addition, the presence of cats and dogs imperceptibly and unobtrusively broadens a person’s horizons, and the question “how to cope with depression” gradually loses relevance.
Cat owners sooner or later begin to communicate on cat lovers forums, making new acquaintances along the way. Dog owners solve two problems at once. Firstly, the dog requires long walks, and during this time they often get to know other owners and their pets. And secondly, physical activity increases, there is no need to invent entertainment for yourself and forcibly kick you out of the house - the dog perfectly entertains and distracts from bad thoughts, including the obsessive question “how to get rid of depression.”
Third way
How to get out of depression on your own? Find yourself a hobby, something that brings you satisfaction, and the result that you will see.
Knitting, embroidery, puzzles, writing poetry, playing the guitar, felting wool, collecting, drawing - the modern industry offers a lot of options that will help us solve the problem of “how to get rid of depression.”
Yes, at first something won’t work out, but this method will also give you the opportunity to expand your social circle, because craftswomen often discuss the results of their work on the Internet, share tips, and meet at master classes. Perhaps, within a few weeks after acquiring a hobby, you will forever get rid of the question “how to get out of depression on your own”!
Fourth method
How to get rid of stress and depression? Set yourself a day of disobedience, think about how often you can afford to spend it, and don’t break the routine. After all, how to get rid of sadness if you are in a bad mood? Of course, improve it!
Disobedience Day is a day when you forget about all your problems and do everything that you cannot afford to do on other days: sleep until lunch, have a piece of cake for breakfast, do not cook, do not clean, watch TV and meet with friends.
What is mild depression, and how to get out of it? With constant shallow stress, such a day of disobedience knocks yourself out of your usual dull rhythm and gives yourself a boost of vigor and energy.
Think over the program of the day in advance, prepare for it with your friends or family members, and arrange such days once a week - and perhaps the question of how to get rid of depression on your own will soon disappear from your life.
Fifth method
How to cope with depression? Often, due to the prejudice and negative opinion of others about prolonged melancholy, which is mistaken for laziness and unwillingness to work, a person is embarrassed to discuss his problems.
Talking through the situation helps as a way out of the spiral of depression.
Almost everyone has a bosom friend or girlfriend with whom you can discuss everything - it’s worth trying to tell them about your trouble, explain what exactly doesn’t suit you in life.
Depending on your relationship and your character, you can openly ask for help or, on the contrary, honestly say that you are not asking for help, but to listen and, perhaps, give some advice.
Often, an outsider's view of the situation can greatly surprise you and give you an impetus on how to get rid of depression. You may see everything differently than others, you may not understand something, overestimate or underestimate it, and only outside help can make it possible to understand the root of the problems and help you get rid of them forever.
Sixth method
Dullness, routine, the usual vicious circle - this is all depression. How to get out of depression on your own?
What if everything changed? Walls, floor, ceiling, furniture!
Repair is one of the ways out of mild depression, helping to overcome melancholy.
It is not necessary to carry out a major overhaul with sanding the floors, installing new electrical wiring, but nothing will prevent you from replacing the wallpaper and replacing the carpets.
To get out of severe melancholy, you should add bright colors to your life. Colors should be associated with the sun, summer, positive impressions, uplifting and pleasing.
Recommended shades are yellow, red, orange, pink, bright green.
You shouldn't use blue - this color is calming, and you need to shake yourself up.
An excellent way out of depression is to exit through a door decorated with ethnic patterns painted with acrylic paint. You can paint something funny and pleasant on window glass using children's stained glass paints, which can be removed without leaving a trace, on your own or together with family members.
Conclusion
How to get out of depression if you don’t have the strength and don’t want to, but you have a feeling that you need to do something?
First of all, you should consult a doctor. When a person is faced with the question “how to get out of depression,” one should remember that in the case of a confirmed medical diagnosis, organize a full-fledged non-drug treatment impossible at home.
You cannot ignore the recommendations of your doctor and hope to get out of the problem on your own, but you can help yourself cope with it and speed up the healing process using the above methods, and even prevent the disease.
Depressive illnesses have been the most common over the past few years mental pathology. There are approximately 100 million new cases of depression every year. Emotional depression, a feeling of loneliness in a crowd and a feeling of the meaninglessness of existence - so in general outline this condition can be characterized. Only a specialist can tell you how to get out of depression, especially if the condition has dragged on and prevents a person from living a full life.
Depression is a mental disorder accompanied by emotional depression, inability to enjoy life, decreased motor activity and thinking disorders.
A person in a state of depression experiences fatigue and sadness, loses interest in everything that is happening. The disease negatively affects the socialization of the individual: the patient avoids communication, his performance decreases, the usual course of life is disrupted, the future seems unpromising and gloomy.
In addition to psychological symptoms, the condition may lead to physiological deterioration with signs cardiovascular disorders, dizziness and headaches. The main danger that depression entails are suicidal tendencies. According to statistics, about 15% of depressed patients commit suicide. Therefore, it is so important to treat depressed people with understanding, and not to consider the disorder as a manifestation of selfishness, laziness and pessimism.
Depression affects women and older people in 70% of cases.
Leading causes of the condition
The causes of the violation are combined. The combination of several provoking factors leads to a disorder of varying severity.
Most experts associate depression with the peculiarities of life in modern society:
- fast rhythm of life;
- constant stress;
- high population density and lack of long-term contact with nature;
- lack of physical activity and physical inactivity;
- severe psychological trauma due to the loss of a loved one, experienced shocks, conflicts, etc.;
- seasonal factors, lack of sunlight;
- abuse of alcohol and certain types of medicines;
- psychological and physical exhaustion;
- hereditary predisposition;
- unfavorable social environment - lack of support and;
- endogenous disorders of the central nervous system - bipolar disorders, Alzheimer's disease, manic-depressive psychosis, atherosclerosis, traumatic brain injury, etc.
The likelihood of developing a depressive state increases with hormonal changes in the body: puberty, menopause. It has become highly prevalent due to hormonal fluctuations, exhaustion of the body and the new responsibilities of a young mother.
Domestic psychiatry identifies two large groups depressive states: simple (minor) depression and complex (major) depression.
The group of simple conditions includes the following types of depression:
- adynamic with physical and emotional inhibition;
- agitated – accompanied by anxiety, increased arousal, feelings of guilt and fear;
- dysphoric – chronic dissatisfaction with outbreaks of irritability;
- ironic - deliberate demonstration Have a good mood and hiding the truth depressed state;
- stuporous – motor inhibition, which can reach complete immobility;
- anxious - a persistent feeling of danger, anxiety, anxiety, depression;
- melancholic – increased tearfulness, deep depression, severe “mental pain”, accompanied by pain in the heart area.
The group of complex depression includes syndromes with a variety of symptoms and disturbances in the functioning of the nervous system:
- asthenic – disturbance of emotionality, inability to express feelings;
- hysterical - violent manifestation of emotions, exaggerated attitude towards all events;
- hypochondriacal – development of overvalued ideas combined with delusions;
- psychasthenic - manifests itself in complete inhibition, indecision, timidity.
There is a protracted form of depression, the signs of which can be observed for 2-2.5 years.
One of the varieties is alcoholic depression, which develops against the background of alcohol withdrawal or coding.
Signs of Depression
Regardless of the form, the disease covers several vital areas. It is the combination of several symptoms that allows doctors to make a depressive diagnosis and prescribe treatment.
Depression is characterized individual flow– signs of the disorder in different patients may be of the opposite nature (from insomnia to drowsiness, from overeating to complete refusal to eat). The causes of the disease and the psychological characteristics of the patient will determine how to get out of depression.
Emotional symptoms
Emotional disturbances are the most striking and typical manifestation of a mental disorder. Emotional signs include:
- melancholy, despair, depression;
- mood swings;
- anxiety and a persistent feeling of fear;
- irritability for no apparent reason;
- decreased interest in life;
- low self-esteem, dissatisfaction with oneself and one’s life;
- loss of interest in favorite activities;
- difficulties in expressing feelings and emotions.
Physiological symptoms
This symptomatology is associated with somatic manifestations– the patient complains of deterioration in health, signs of other pathologies appear.
The most common complaints are:
- sleep problems;
- loss of appetite or an insatiable desire to consume food;
- disorders of the stomach and intestines;
- decreased or absent sexual desire;
- weakness and fatigue;
- pain in the heart, joints, muscle pain.
Behavioral changes
A patient suffering from depression changes his usual behavior:
- becomes passive;
- afraid of public events and large crowds of people;
- strives for loneliness and refuses communication;
- loses interest in previously familiar surroundings, friends, family, relatives;
- refuses entertainment.
Patients with depression may exhibit a pathological attachment to alcoholic beverages, which can lead to the development of alcoholism.
Cognitive disorders
Cognitive disorders are associated with impairment thought processes, difficulties in obtaining and processing information.
How does this manifest in the patient:
- cannot concentrate on the simplest task;
- afraid to make decisions;
- becomes inattentive;
- often thinks about death and has suicidal conversations;
- unable to show a sense of humor, joke and laugh;
- thinks only in a pessimistic way.
All symptoms as a whole can progress if measures are not taken to combat the disorder. To make a correct diagnosis, it is necessary that a set of signs or individual symptoms persist for more than two weeks.
Symptoms of depression are generally similar in both sexes. However, there are differences in the course of male and female depression associated with physiological and psychological gender characteristics.
Depression in women is characterized by seasonality and a protracted tendency. Signs most often appear in autumn and winter, accompanied by changes in eating behavior. In addition to low mood, women complain of vegetative symptoms - pain in the stomach and intestines, discomfort in the heart area.
The most pronounced psychological signs are constant worries for your destiny and loved ones, anxiety, fear of failure, fatigue, permanent tension.
However, getting out of depression is less difficult for women than for men. Representatives of the weak are more attentive to their own health and seek medical help in a timely manner.
The hormone testosterone protects men from depression, so the stronger sex suffers from depression three times less often. The insidiousness of male depression lies in the fact that patients are not inclined to notice the signs of the disease, preferring to treat themselves with cigarettes and alcohol. They don't recognize traditional treatment psychological problems, consider depression a sign of weakness and do not rush to see a doctor.
Signs of male depression include increased fatigue, irritability, loss of interest in work and favorite activities, and sleep disturbances.
Feelings of guilt, anxiety, suspiciousness, apathy, and derogatory behavior are not typical for male depression.
How to get out of depression on your own? If the disease appears in a short-term, minor form, you can use a simple psychotherapeutic approach that is accessible to everyone. To successfully get rid of the disorder, it is necessary to clearly understand the cause of its occurrence and take self-medication with full responsibility.
- Take responsibility and decide to change at a deep level.
- Use affirmations - short affirmative phrases with a positive attitude.
- Avoid solitude and strive for contact with others.
- Do not refuse the help of friends and loved ones, do not withdraw into yourself.
- Turn to spiritual food - the works of philosophers and writers, life-affirming films.
- Completely eliminate alcohol, nicotine and psychoactive substances.
- Change your daily routine and regulate your sleep.
- Exercise.
- Show love to loved ones, strive to bring them joy and selflessly help.
- Attend exciting events, take up a new hobby, or return to old interests.
If depression is associated with severe trauma, serious dysfunction of the central nervous system, you need to contact a highly specialized specialist - a psychotherapist. A good therapeutic effect is achieved by an integrated approach: a combination of medications, psychotherapy, physiotherapy and therapeutic exercises.
The main pharmacological drugs to combat depression are antidepressants. They stimulate the body to produce nerve impulses responsible for mood, behavior and activity.
Treatment of depression is carried out with drugs of four generations.
- Tricyclic drugs - Amitriptyline, Imipramine. They are used only when severe forms in a hospital setting.
- Second generation drugs - Befol, Pyrazidol. They have a calming effect, but will not help cope with severe depressive disorders.
- Third generation drugs – Citalopram, Fluoxetine. Activate the production of the happiness hormone serotonin, successfully stop panic attacks and phobias.
- Fourth generation antidepressants – Duloxetine, Milnacipran. They have a selective effect on serotonin and norepinephrine, without blocking the functions of other neurotransmitters.
In severe cases, antidepressants are combined with tranquilizers, antipsychotics and nootropics. Tranquilizers are effective in anxiety states, they calm and help fight fears. Neuroleptics are used in suicidal patients, with severe depression crazy ideas. Nootropics have stimulating properties, restore the functioning of the nervous system, help in the fight against nervous exhaustion, apathy, lethargy and increased fatigue.
Any medication for treating depression is available only with a doctor's prescription!
Psychotherapeutic practices
Psychotherapy for depression involves the use of certain methods of psychocorrection depending on the pathogenesis and form of the disease. Therapy is aimed at teaching the patient to cope independently depressive symptoms, solve important life issues, control emotions and conditions that inevitably lead to depression.
The following types of psychotherapy are recognized as the most effective:
- cognitive-behavioral – aimed at correcting behavioral errors that lead to depressive disorder;
- interpersonal – helps to form healthy relationships between the patient and people around him;
- psychodynamic – aimed at searching for the internal conflict underlying the pathology.
Aromatherapy, art therapy, bibliotherapy, methods of self-hypnosis and hypnosis are also used to combat depression.
Prevention of depression
At the first symptoms of the disease, it is necessary to take decisive measures to emotional condition hasn't gotten worse. In the off-season, the room should have a lot of light and a large number of lighting fixtures. Frequent walks will help fresh air, daily gymnastics and feasible sports activities.
General restoratives - rosehip decoction, herbal tea, ginger, medicinal balms - can keep the body and spirit in good shape. You should saturate your life with healthy positive emotions as much as possible - do your favorite things, watch good movies and pamper yourself with pleasant purchases.
A positive outlook on life, bright plans for the future, good friends and interesting meetings - all this will help improve your mood and leave no chance for depression.
Conclusion
Depression is not just blues and bad mood. This serious illness, which leads to dangerous violations on a physiological level. Only qualified doctor will tell you how to get out of depression, help you find the meaning of life and take a fresh look at the world.
