It seems that people only encountered depression after the advent of the science of psychology. Before this, no one suffered from depression; therefore, there was no need to look for ways and means to get out of it. In fact, people have always remained prone to one or another manifestation. It’s just that the more people talk about depression, the more psychologists are forced to look for ways out of depression that will allow them to get rid of it on their own.
A natural question arises, what causes depression. Most people suffer from a temporary depressive state, which is easily eliminated when all the problems that caused them to fall into a depressed mood are resolved. In clinical psychology we only talk about depression as a psychological disorder, which is practically not curable, despite the available medications and psychiatric treatments.
In everyday life, depression is a consequence of the presence of internal problems that a person does not want to come to terms with.
Exist various reasons the occurrence of depression. One of them is an erroneous interpretation of the situation. Positive and negative events happen to every person. It is worth noting that the degree of pleasantness of a particular incident is determined by the person himself. A situation happens - and the individual interprets it. What does he see? What do you think about this? What does he think about himself? What does he think about others?
As a result of the interpretation given to the situation, a person falls into one or another emotional state. Someone may be happy when their love union breaks up, while another individual may become depressed. Someone may feel free due to being fired from work, while another will suffer and wash their grief down with alcohol. Someone will rejoice at their own completeness, while others will be very worried about this.
Depression is sometimes just a consequence of the interpretation of what is happening that you yourself give. In reality, some event just happens. It in itself is neither bad nor good. But you get involved by first assessing the situation from the position of how beneficial it is for you. Then you turn on your emotions: do you feel good about this situation or not? You continue to analyze, thinking out what was not noticed at first. And all this is growing like a snowball.
Depending on your thoughts and judgments, you are happy or sad. The stronger the negative emotions become, the more depressed you become. And note, you do all this.
Accordingly, you can get rid of depression. If you are suffering because of your own thoughts about a situation, change your interpretation. No matter how unpleasant and bad the event may be, look at it differently. Find something useful for yourself, see the good moments. Situations are not clearly good or bad. You just don’t notice the good, which is why you drive yourself into depression.
What is the way out of depression?
When the topic of depression arises, the question inevitably arises: how to get out of it? What is the way out of depression? In simple words this can be described as a return of a person to the state in which he was before falling into depression. “The exit is where the entrance is” - this means that it is necessary to solve the problematic situation due to which the person plunged into a depressive state.
Here you need to understand your own thoughts, emotions, desires and even possibilities. It often happens that a person cannot quickly solve a problem because he believes that he does not have all the necessary capabilities. However, as they say, all problems are within the power of a person. A person is mistaken only in what results he can achieve. Often you want to achieve what is currently unattainable. And the opportunities that a person has can help him solve the problem, perhaps not giving the best result.
If a person cannot get out of depression on his own, then it is recommended to seek help from a psychologist on the website. Specialist's task:
- Help the client understand the current situation.
- Feel your desires, thoughts and emotions.
- Find numerous ways out of a problematic situation (while it may seem to a person that there is no way out at all).
- Choose the most favorable solution for yourself.
- Take action.
Depression is a problem in modern society, perhaps because people have begun to perceive it as a phenomenon that must be present in life. Psychologists even talk about this, but people misunderstand them. The point is that it is quite normal to fall into depression for a few days. The state becomes abnormal when a person sinks even further into his depressed mood without solving his own problems.
What are your actions when you feel bad? Undoubtedly, when you experience depression or a nervous breakdown, an emptiness within yourself, you do not think about the consequences of your actions. You just want to do something to drown out the mental pain that overcomes you. But try to stop for a moment and think: what will happen after your emotions and sensations subside? Will you regret what you want to do?
When you feel bad and want to commit some action, which is most often dictated by the desire for revenge or punishment of yourself or other people, imagine the picture “You 10 years later.” Will you then care about what is happening to you now? Will you continue to worry about the same issues that concern you now? Over the next 10 years, many more events may happen in your life that will displace from your memory all the experiences that are now overwhelming you. In 10 years, you may not even remember what is happening to you now. Then why ruin your life at the present time, if your current feelings, emotions, sensations and depression are a temporary phenomenon that will pass in a few months?
People are conventionally divided into two groups according to what their actions are aimed at when they feel bad:
- People whose actions are aimed at self-destruction. They use drugs, run away from home, think about suicide, etc. Will they cope with the problems that they create now, when they negative emotions and the feelings will subside? Will they be able to regain the life they deprived themselves of? Will they be able to quit the drugs and alcohol they were addicted to while they were depressed? Will they be able to restore relationships with those people with whom they destroyed them only because they were in bad mood? It should be remembered that for every action, even in a state of depression, there is a consequence that will inevitably interfere with a happy existence when you finally calm down and return to your natural state.
- People whose actions are aimed at continuing the life they want to live. Of course, unpleasant situations and negative feelings do not give you confidence that you can live happily. However, you should not forget that emotions will pass, and what you manage to do while they are raging in you will be on your conscience. And you will have to answer for your actions that were committed under the influence of emotions. People who understand this step over their thoughts of self-destruction and continue to do things that will lead them to the life they want.
A dramatic event in your life is not a reason to give up and stop living. This is a temporary phenomenon that you just need to experience, without forgetting what your desires, goals and what kind of life you want to live.
Ways out of depression
Psychologists say that the way out of depression is where the entrance is located. Thus, you should first find out the causes of depressed mood, and then eliminate them. And there are a large number of them. Often a person cannot independently understand the reasons that provoked his depressive state, which is a defensive reaction of the psyche, which, perhaps, protects a person from something more painful and unpleasant.
Working with a psychologist begins with searching for these reasons. Often in modern society people suffer from depression due to endogenous factors. These reasons may be a deficiency of serotonin and dopamine - the hormones of happiness. If the body produces them in small quantities, then the reason lies in them.
Drug treatment in in this case helps get rid of depression. Other causes of depression may include:
- Fatigue.
- Lack of sleep.
- Poor nutrition.
- Lack of sunlight.
In such situations, it is recommended to just rest, get enough sleep, eat well, and go outside on a sunny day. However, depression is often caused by internal problems and conflicts that a person cannot cope with. Outwardly, he may look cheerful and cheerful, although in his soul he will feel emptiness, indifference and a desire to die. The reason for this behavior is that society reacts incorrectly to depression, which further aggravates the situation.
Psychologists tirelessly remind people that depression healthy person is a reversible condition. In other words, you can find ways out of it and get rid of the unpleasant condition. The main thing is what does a person do while he is depressed?
In the life of any person, situations arise that are not only unpleasant for him, but also put him into such a depressive state when he loses the meaning of his life, any interests and a sense of self-preservation. Often in such cases, people begin to think about suicide, and this manifests itself not only in such serious things as jumping out of a window or hanging themselves, but also in such little things as getting drunk, fighting with someone, quarreling, or running away wherever they look.
What are your actions when you feel bad? Remember that everything you do when you are depressed will have its consequences. Negative consequences, which will interfere with living happily when you get rid of all negative feelings. You'll want to be happy man, but the consequences that you yourself created while you were depressed or under the influence will interfere nervous breakdown. Don’t do anything stupid, because later you will have to answer for the consequences of these actions.
It’s better to remember what you were striving for, what kind of life you want to live, what kind of person you want to be, and continue to act in this direction. And when your discomfort will pass, you won’t have to deal with the problems that you yourself created. You will already have moved a little closer to your goals, regardless of the fact that you experienced less than positive emotions. All bad things pass with time. But a person then has to deal with the consequences of his actions that he committed while under the influence of these very negative feelings.
Getting out of depression on your own
A depressed person does not experience the best feelings while he is in a bad state. He loses motivation, the desire to move, goals disappear. Over time, a person isolates himself from the world around him, completely immersing himself in his own problems. All his conversations are aimed at discussing his problem, which over time bores his interlocutors who are not in a depressed state. This behavior makes a person uninteresting to others and, accordingly, leads to loneliness. If you don’t find a way out of depression on your own, you can even think about suicide.
Contacting a psychologist will allow you to quickly solve the problem that has arisen. However, the Russian mentality does not allow a normal attitude towards this event. It seems that with psychological problems normal people must cope without specialists. If you want to get out of depression on your own, then we will try to give useful advice.
- Stop grieving over losses. The cause of depression is the loss of something valuable in the present time (dismissal from a job, the departure of a loved one, the death of a loved one, etc.). The way out of depression is to accept the current circumstances, your condition, losses and losses. As long as a person remembers what he had and what bad he did, he is not able to find happiness. You need to accept the current situation and start hoping for a good future.
- Find good friends. Depression gets worse when a person is alone. After all, he is immersed in his sad thoughts! It is during such a period that we need people who will help us distract ourselves, cheer ourselves up, and restore faith in ourselves. We are not talking about drinking buddies or lazy people who will start offering various entertainment activities. It talks about people who can support, help solve a problem, and communicate respectfully and kindly.
- Take action. A depressed person is mostly inactive. Everything bad has already happened - now he just lies and suffers, which absolutely does not help him get out of his depressed mood. A more effective way will be action - achieving goals, which will help restore faith in yourself, your strength and life.
If a person wishes to use medications, then you should consult your doctor. Tenoten, Mexiprim, Calm, etc. may be prescribed here. They will help restore balance and calm.
Ways to get out of depression
Psychology offers various ways getting out of depression. All of them can be divided into physical and psychological. Physical methods of getting out of depression are aimed at influencing the human body in order to return it to a balanced and stable state. Psychological methods aimed at eliminating those problems that caused a negative state.
Physical methods are:
- Exercise, sports, work. When a person works, he is distracted. Achieving results produces happiness hormones.
- Pet care. In addition to the aesthetics and grace that is observed in animals, a person is distracted by caring for them, which helps him calm down.
- Complete nutrition. This is not advice for maintaining health (which is important), but enriching the body with all the vitamins and elements that are necessary for its full functioning. Here it is recommended not only to eat more greens, vegetables, berries, fruits, but also to consume meat, eggs, milk, seafood, citrus fruits and other natural foods in moderation. It is better to avoid alcohol, since it does not solve the problem, but only allows you to forget for a short time
- Meditation and other self-calming exercises.
- Massage and self-massage.
- Music therapy, aromatherapy, dance therapy, etc.
- Breathing exercises.
- Full sleep, when a person falls asleep on his own and wakes up on his own (without an alarm clock).
It turns out that dreaming is harmful. Scientists conducted research and received results: positive thinking people fall into a depressive state more often and faster than pessimists. What's the matter? Is it really impossible to dream now? Let's look at this issue more carefully to understand where a person is mistaken.
Dreams really lead to depression if the person himself forgets the following facts:
- There are dreams, and there is reality. He lives in a reality that is significantly different from the fantasies that he draws in his head. You can dream and want to achieve what you want without forgetting about the realities of life. You need to make dreams real in the conditions that really surround a person. See reality, and let your dreams become goals that you will achieve in real life.
- There is the future, and there is the present. Dreams are the future tense. In order not to become sad from realizing the real state of affairs, remember that you live in the present time. The future will become what you imagine it to be. But changes occur in the real world, starting from conditions that are far from your desires.
- There is an easy life, and there is a problematic reality. When dreaming about something, a person imagines a carefree and problem-free life. This does not happen in the real world unless you have large-scale thinking, super memory, and developed analytical abilities that can predict any development of events. Man is a creature that makes mistakes. You need to be prepared for the fact that in the process of achieving what you want, you will more than once encounter situations that will require willpower, perseverance, effort and even unusual actions from you.
Dreams lead to depression only because they are divorced from reality. A person does not want to see the real state of affairs, is very worried about any failures, and does not show willpower and determination. A dreamy person runs away from real life into his dreams, rather than making fantasies goals that he achieves under the conditions of earthly laws.
Depression is just the realization that everything you dreamed about is not the real state of affairs. Stop dreaming! Start living real life, which you can make to make you happy.
Bottom line
Depression is a natural state that a person falls into when faced with difficulties. However, the situation becomes disastrous when a person allows his own negative state to embrace him, control his desires and actions, and lose active position. The result is immersion in depression, bad thoughts about yourself and the world, bringing yourself to an incapacitated state, etc.
The services of psychologists should not be neglected. They are not doctors who say that their client is sick. They are specialists just like lawyers who help solve the problem that has arisen with minimal effort.
Healthy people suffer from non-clinical depression. This condition easily removable and returnable. If you want not to waste your time on depression, then you should take all measures to get rid of it. This can be done either independently or with the help of a psychologist in various ways.
Depression is mental condition, which suppresses our life, prevents us from being ourselves and is experienced by a number of characteristic symptoms.
Various manifestations of depression:
- low mood;
- a person feels internal pain in the body;
- the brain cannot formulate your thoughts properly;
- one thought can take possession of a person and become deeply rooted in the head, creating anxiety and concern;
- a person cannot, as before, understand people’s hints and what they want to convey to him;
- a person does not feel the emotions of other people;
- isolation;
- constant pessimism;
- apathy and loss of meaning in life;
- distrust of people, willingness to defend themselves from people;
- the person takes everything with hostility and is overly irritable;
- feeling that life is over;
- suicidal ideation;
- avoiding responsibility for oneself and one’s actions even in trivial situations;
- indifference to the joys of life;
- a person blames himself for everything and engages in self-flagellation.
All these symptoms affect in such a way that a person may even experience digestive problems or headaches.
Reasons for appearance
Causes depression (depending on the level of awareness):
- diet;
- disrupted routine, sleep deprivation;
- your causal and unreasonable expectations;
- responsibility;
- avoiding problems;
- self-flagellation;
- negative thinking;
- judging others;
- trying to change others;
- trying to please others;
- comparing yourself to others;
- distinguishing oneself from others;
- attachment to people/things;
- dependence on the result;
- bad social circle - unconscious people, energy vampires (more about energy vampires);
- modeling of future events;
- worrying about things that haven't even happened yet;
- doing things you don't like.
15 useful realizations
Let's look at 15 tips from psychologists on how to get out of depression on your own.
1. Accept yourself as you are now
There is no need to avoid a bad condition and fight it, this worsens your well-being even more.
You struggle and thereby harm yourself and your social skills.
If you resist feeling bad and try to avoid it, it only gets worse.
You must live it!
Depression is normal.
Especially for people who are engaged in self-development, work, do not get enough sleep, for all men and women - this is part of your growth, your path.
And she leaves as quickly as she comes.
Tell yourself: It is what it is. It may be unpleasant, but it’s all temporary and will pass! I'll move on.
And you no longer need any help from a psychologist for depression.
2. Redirect your focus to other activities: for example, work out at the gym
Take a break, redirect your focus from depression to other activities, such as:
- physical exercise;
- swimming;
- Biking;
- journey;
- Reading books.
Completely and completely immerse yourself in another activity, shift your focus to it.
After a while, the problem that previously haunted you will seem petty and completely undeserving of your attention.
This way you will close your worries about how to get out of depression and believe in yourself.
So effective advice psychologists also share.
3. Cling less to positive emotions, don’t be afraid to lose them
How to realize and implement this:
- Don't try to be perfect emotionally. By clinging to positive emotions and trying to hold on to them, your internal resistance to reality and what is happening will grow.
- When you resist the appearance of bad emotions, you only intensify their appearance.
- All people on the planet are chasing emotions, fortune– for what comes and goes and is impermanent. And it is an endless race for what is impermanent.
- If you don't tremble so much and are delighted with positive emotions, then it is then that you will suffer less from depression, and you will not be so affected by negative emotions.
- When you're at an emotional peak, just enjoy the positive emotions and be aware that this will not last forever.
Realizing this will answer your questions about how to get out of protracted depression on your own.
4. Go to any social place and talk to new people: share your problem and let them help you
What are the advantages and features of this awareness?:
- You don't go there to whine, you go there to let others help you and work with you.
- You go there ready to accept other positive emotions from people through you.
- You focus only on positive people, and don’t pay attention to others and don’t see them.
- When you allow others to influence you positively, fears, worries and all negative emotions are repressed.
When you invite people into your company and allow them to help you in a positive way, they feel special around you.
Questions about how to help a man, girl, or loved one get out of depression will remain open if the person himself does not want help and does not ask you for it.
You don't have to always rely on friends and helpers, but just be there for them.
Just tell the man: “I have such worries, stress with work, I feel like this. Please advise what I should do in this situation?”
Such psychological help for depression through communication with loved ones or strangers cleanses you.
Voice those things that worsen your well-being, that irritate you and have accumulated in your head. Let it all come out.
5. Use meditation techniques to strengthen your energy field and immunity
How to perform this technique:
- Lie down on your back comfortably, close your eyes.
- Focus on your different parts body, on the neck, shoulders, arms, chest, hips, legs. Focus on each area of your body for 15 seconds and feel the energy coming from within.
- Now move this wave of energy from the top of your head to your heels and back again. Feel it in your body, take your time.
- Now feel your entire body as a whole and sense the energy field.
- Keep your focus on this field for a few seconds.
Follow this technique and you will know everything about how to get out of depression yourself. You can learn more about how to meditate correctly.
Pros of this technique:
- gaps in your energy field are removed;
- there is a feeling of integrity and inner fullness;
- you strengthen your immune system, healing occurs.
6. Get enough sleep and spend 8 hours sleeping to get a lot of energy in your body
The benefits of a good 8 hours of sleep:
- When you sleep, you replenish your vital energy.
- Your internal dialogue is turned off.
- In a dream, you no longer have the worries that bother you in reality.
- In a dream there is no past and no memory of a bad past, just as there is no future.
To fully replenish your vital energy from sleep, wear a night blindfold. When you are in complete darkness and there is absolutely nothing shining into your eyes, the energy after sleep appears many times more.
Make sure you close the window with curtains and there are no streetlights shining from the streets.
Why is it important to get enough sleep?:
- When you don't sleep enough, your psyche is more fragile.
- A person who does not get enough sleep in society will be more influenced by negativity; he will easily lose control over the situation and, above all, over himself.
- Thus, a bad experience is consolidated in the mind, which creates a desire in a person to close down and avoid this negative experience.
- Later this can result in internal pain. Therefore, it is very important to get enough sleep in order to worry less about thoughts about how to help yourself get out of depression.
7. Don't project the future and remove the focus from the past: work with what you have now
When a person focuses on future events, he loses the moment now and is in those mental projections that, most likely, will not even happen.
In addition, due to projection into the future, a gap, an abyss, is created in consciousness.
You can always cope with the present time, but it is impossible to cope with the projections of the mind - just as it is impossible to cope with the future.
It is not for nothing that they say: “we will resolve issues as they arise.”
Always stay in the present moment to close questions about how to get out of deep depression on one's own.
8. The key for those who have lost passion for life and see it as meaningless
- Many happy people have already realized that life is meaningless.
You are not the only unique person who has come to this. You're not special! - Just happy people made the choice to be happy with one understanding in their heads: “Life is meaningless! Ha ha! Well, okay! Let's continue to have fun and move on!"
- Has life become meaningless for you? So do crazy things, reach new heights. You can also read more about passion and motivation in life.
- Always have a goal in life, know what you want from life. Otherwise, the universe will not give you energy, because you have no goal and you don’t want to realize anything.
- In people with big goals always a lot of passion, energy and motivation.
Don't make yourself a special victim, make a choice to move on and no longer worry about how to get out of depression on your own when you don't have the strength to do anything.
9. Find advantages even in the negative, train your mind to reflexively turn any problem into a joke and fun
Ask yourself: Where are the benefits that I can apply to my situation?
See advantages that seem like hindrances to you at first glance.
Let's look at an example.
- I just have a pathetic depression, and someone has no roof over their head and nothing to eat. I live in abundance.
- I live in excellent conditions, I have all modern amenities, internet, electricity, hot and cold water. Yes, I am the happiest person.
- I have healthy body, and here I am complaining about life. But there are people without legs, and they are still happy.
Learn to turn any problem into a joke and fun, and thereby you will solve your questions about how to get out of depression on your own as a woman or man.
Everything that you perceive negatively can always be viewed in a positive way. Train your mind to reflexively turn any problem into a joke and fun.
How to implement it
- Laugh at yourself.
- Learn to laugh at how you screwed up.
- Laugh at how you try to play the role of the sufferer.
- Learn to find advantages even in negative things.
Implement these realizations and no longer worry about how to quickly get out of depression.
10. Get out of the house more often to get some fresh air.
Why is it important to breathe fresh air and go outside:
- strengthening the immune system;
- relaxation and peace for the nerves;
- it promotes good sleep;
- blood supply becomes better;
- metabolism in the body accelerates;
- long walks increase appetite;
- opens pores, has a positive effect on the skin.
It will be better to do hiking than sitting motionless in one place.
If your child sits at home a lot, it is not surprising that he always has bad feeling. Remember that he needs to breathe fresh air more often, and no longer ask questions about how to help your daughter or son get out of depression.
11. What the wise Taoists came up with: the state of “not doing”
- Imagine this time of your passivity amidst activity: when you were actively doing your business and then you give up on everything. Imagine a state when you don’t want to do anything: you don’t want to meet with friends, you don’t want to go anywhere - neither to work, nor to study.
- And you don’t have to get out of this state. If you don’t want to do anything, then you don’t have to do anything. And you no longer need help for depression at home when you simply follow these points.
- You are just in this not-doing. You don't try to entertain yourself in this state. For example, there is no need to get stuck into computer games.
- You also go to the shower in the morning, sleep normally, go out for a walk somewhere, but it is not doing something intentionally in order to get something.
- If in this state you start to do something and feel: “ This is yours and this is the goal that you want to strive for from within.", then you can try.
- If you feel squeezed by this, then this is not your option.
This is such an observational hibernation. You fall into this non-doing and just look at yourself. Remember this and know everything about how to get out of severe depression on your own.
12. Do the opposite and opposite of what depression tells you to do.
How to apply this in life
- If you woke up and thought, “I’m probably going to stay in bed all day,” then now you’re doing the opposite!
- You don't listen to depression, otherwise it will always have power over you.
- I encourage you, on the contrary, to call your friends or get out somewhere in nature.
- No matter how it sounds and no matter how much you want the opposite, you need to force yourself to get out of the house.
- You might have a great time! Who knows? But you will never know unless you challenge your condition. This way, you will no longer worry about it and become apathetic.
Follow these rules and remember them.
Following them, for example, a woman after childbirth will answer questions about how to get out of postpartum depression on one's own. Or the man will perk up and find himself.
How it works
- If every time depression appears you just obey it, it will become even stronger and worse for you. As you continue to listen to this voice, you will feel worse and worse. Why do you need it?
- So start doing positive things so you can be prepared for a positive outcome.!
For example, if you keep doing negative things, it would be foolish to expect a positive result.
Keeping this in mind, you will know everything about how to help a person get out of depression.
13. Never ask others for pity
Are you saying you feel bad? It could have been even worse!
Don't justify yourself and don't feel sorry.
Take action! Dominate!
You don't need psychiatrist help for depression.
Act on your own despite adversity!
Try harder!
Look at it as a journey where you learn to be even stronger than you are now.
14. Do not deny yourself sweets: especially those who have been on a diet before
This especially needs to be done for those who were on a diet and denied themselves everything.
When you're feeling down, there's nothing wrong with indulging in sweets.
Diet negatively affects the condition.
Indulge yourself with goodies and sweets if you feel like it and want to.
In this way, you show care for yourself and provide a contrast to your taste buds.
You feel the taste of life.
If you are thinking about how to help your husband or your wife get out of depression, treat the person with something sweet.
For example, what do I like to treat myself to?:
- airy chocolate;
- bananas;
- yoghurts;
- delicious cupcakes;
- cakes;
- loaf with condensed milk.
15. Suffering is necessary until we realize that we no longer need it.
- The situation is that it is people with difficult life circumstances are much more likely to start taking care of themselves.
- In the most desperate situations, a person can start searching: searching for oneself and finding meaning in suffering and life. As a rule, it is the deeply doomed people who begin to take care of themselves.
- Those who are doing well, most likely, will not want to question their well-being with their own thoughts. “Why ruin something that brings you pleasure?” – appears involuntarily in a person’s mind.
- Suffering is necessary because it creates the conditions in which a person can no longer be. Then the person begins to run, move, and look for solutions.
- Some open new world, new themselves and change their lives. Some disappear into pleasures and various kinds of addictions.
- Nothing helps us grow like suffering and fears.
- Suffering is necessary until then until we realize that we no longer need them. Remember this, and you will close your questions about how to get out of depression.
Wise words
Quote from one person.
“Having spent several months almost on the brink of life and death, I remember walking through the streets of the city with a smile on my face and could barely pronounce the words: “I wish you all suffering,” where I meant “I wish you all to realize the true gift that pain and suffering bring us and thus free ourselves from them.”
Subsequently, my attitude towards the hard lives of others became different.
I stopped being afraid of someone suffering.
Understanding the great value that pain, disappointment and suffering brings, I allow a person to experience this and direct him deeper into this suffering (to the source), if I have such an opportunity.
Looking at my life, I can say that I am happy with all the diseases, shock states, experiences and “failures” that I had.
They were the ones who helped me the most."
That's all. Now you know everything about how to get out of depression on your own.
In this article, I will give you 8 fail-safe ways that will help you get out of depression. The most effective way to get out of depression is to not get into it.
I will say right away that there is no point in fighting depression. Depression will still prevail. Where you put your energy becomes even more powerful. You are wasting your energy, which you already have almost none in this moment, and the depressive state intensifies. Therefore, forget about the fight against depression forever. This won't help you.
Now I will tell you about several very powerful ways to get out of depression.
How to get out of depression?
The most important thing you need to realize is: the less time you think about your problem, the faster it will pass. Everything happens according to the same principle: where your attention is concentrated, the energy itself flows there. If you don't put your energy into a depressed state, it will change very quickly. Following from this conclusion, you need to keep yourself busy with something. When you're in the process, you don't have time to think about anything else. This is the simplest and The best way getting out of depression.
Now I’ll give you some tips, how to get out of depression.
Method one: Switch your attention
If your depressive state is associated with one area of your life: for example, only work, or only personal life, or only health, in order to get out of depression you will simply need to switch your attention from one area of life to another and plunge headlong into this sphere.
For example, if you have a problem in your personal relationship, you can throw yourself into work (of course, if your work brings you joy). If you have a problem at work, you can plunge headlong into your personal life.
Method two: How to get out of depression: Creativity
Many people think that creativity is writing, drawing, singing, dancing and more. These are partly erroneous associations. Creativity is any type of activity in which you manifest yourself in this world. Creativity is a unique (your individual) approach to performing any task.
If you are a mother and raising your child, you can show your creativity in parenting. If you are an entrepreneur, you can show your creativity in promoting your own products and services. You can look for new ones unusual ways marketing and advertising. If your work involves communication, you can show your creativity here too.
When you live and very often show your creativity everywhere and in everything, you cannot be depressed. Creativity is a manifestation of the real you. This is your gift. And when you manifest it, you connect with your own higher essence.
You can find creative ways to do simple everyday things. For example, washing dishes. You can turn on your favorite music and dance along the process. Personally, I always do this when I wash dishes or do any cleaning around the house.
You can sing in the shower. And there are countless such ways. The main thing is to get together and find them.
Method three: Hobbies help you get out of depression
What's your hobby? What do you do for your soul?
Of course, ideally, if your hobby is your work, but, unfortunately, this happens to few people.
Method four: Sports and physical activity
How can sport help you get out of depression?
Depression may not go away for a long time only when a person lives a passive life. Depression cannot exist in a mobile and active body.
Depression and activity are two incompatible concepts. Either activity will win and you will come out of depression, or depression will win and you will enter a passive state.
Like water and fire, they cannot exist at one point.
Consciously push yourself. Start playing sports, go to the gym. Running is the best cure for depression. Running puts your entire body in motion. You gain energy and strength.
Method five: Personal growth
Start reading books on personal growth and self-development. Now there is a lot of it. Most of the authors are prominent personalities and rich. When you read their works, you yourself are filled with these feelings, and the depressive state leaves you for some time.
Download the same books from the site only in audio format. They will divert your attention.
Watch or attend some training. Live trainings will shift your attention for at least a week. Such trainings are very useful and positive. They are visited by people who strive for self-development. Being in such an atmosphere, your condition will change dramatically for the better.
Remember: the main thing is that during depression, do not be alone with your brain. Otherwise he will eat you.
Method six: Millionaire elastic band
The millionaire's elastic band is one of the most famous methods that helps get rid of negative thoughts. What is its essence? Surely you know the rubber bands that are used to wrap a stack of money. You take one such elastic band and put it on your hand.
Every time you think negatively, you pull back this rubber band, and it hits you painfully on the arm. Fortunately or unfortunately, she hits you on the arm quite hard. Pain arises - and you switch your thoughts from negative to this very pain.
You interrupt the flow of negative thoughts. Then again, when thoughts go in a negative direction, you pull back the elastic band and let go. Again the pain and thoughts switch again. You create an anchor in your mind: negative thoughts equal pain.
Thus, you wean yourself from thinking negatively. At first it will hurt, you will tear a bunch of these rubber bands (take out several dozen at once). But gradually, negative thoughts will become less and less.
Method seven: Tears - best medicine from depression
When you want, cry. There is no need to restrain yourself. There is such a phrase - “Tears won’t help matters”. But be that as it may, you will definitely help yourself. Through tears you are cleansed. That negativity and pain lodged inside you disappear through tears.
You can even watch special movies to bring tears to your eyes. Have a good cry. And when you start crying over the movie, remember your problems and switch your crying from the movie to your pain. Thus, you will pay out all the accumulated negativity.
It is much more difficult for men to apply this method. From childhood they were taught not to cry, because it is not like a man. But abusing alcohol due to constant stress is very masculine. Men - cry boldly!
Tears - very powerful way which will help you quickly get out of depression. Cry out your depression and move forward.
Method eight: Swear and shout
Here I am in no way saying that you need to argue with someone or shout at someone. In order to get out of depression, you need to swear and shout yourself.
It is best to do this in the forest or in a park, where there is definitely no one. You can turn on the music loudly at home and say everything... You just need to be alone at home. Loud music will drown out your roar and scream.
Now you know . So don't hesitate. The faster you get out of depression, the faster you will return to life.
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The first thing a person who is tormented by the question: “How to overcome depression and return to life” should do is consult a doctor. You cannot overcome this condition on your own, although you can help yourself in overcoming a depressive state.
Effective treatment of depression requires the patient to work together with a psychiatrist and psychotherapist.
When everyone advises you to pull yourself together and solve your problems yourself, you need to show enough courage to tell your doctor about your experiences.
If you do not seek help in a timely manner, the consequences of depression can be the most dangerous:
- Long-term depression can lead to rupture social contacts, destruction of family and friendships, loss of work.
- A person can find a solution in alcohol, which does not solve problems and even increases depression. In addition, alcohol consumption is addictive and negatively affects the condition of almost all organs.
- The most dangerous option, which depression can lead to is suicide. Suicide attempts or even just suicidal thoughts are a reason to consult a psychiatrist.
If, after a long course of illness, a person still decides to see a doctor, treatment will be much more difficult and longer than at the beginning of the development of depression.
It is advisable not to delay and contact a specialist as soon as the first alarming symptoms become noticeable.
Basic Treatments for Depression
The treatment of this disease is approached from a variety of angles. It is important to know about each of them:
How to overcome a disorder with the help of psychotherapy?
For mild forms of the disease psychotherapy can help without pharmacological assistants. Psychotherapy is a method that deals with mental disorders using words. During the work, the psychotherapist does not give the patient ready-made answers and recommendations, but helps him to realize what his thoughts and actions led to this state.
Everyone they meet can give advice, but not everyone is able to do it abstractly from themselves, i.e. objectively. Through questions, exercises and working through past experiences, the therapist opens up the possibility for the patient to find his own way to solve the problem. There are many approaches to psychotherapy, but the most popular are psychoanalytic and cognitive behavioral theory.
- Psychoanalysis is aimed at working through the sphere of the unconscious - that which is not realized by a person. Many thoughts and feelings that are unacceptable to us can go into the subconscious, preventing us from living. Relationships, especially childhood experiences, are also studied from the perspective of psychoanalysis. So, a person can hate someone very much, but still not understand why. But it turns out that this hostility comes from childhood, because the object of hatred is simply associated with someone else. Psychoanalytic therapy can last a very long time, from several months to several years, until the “root” of the problem is identified.
- Another option for getting rid of depression with the help of psychotherapy is cognitive behavioral or cognitive behavioral theory. Here, the primary thoughts are a person’s thoughts, which lead to certain emotions and behavior. So-called automatic thoughts and judgments, which, when consciously realized, are not logical, can lead to emotional experiences. For example, a person was simply looked at in a company of friends or at work, and his mood deteriorated. Analyzing the situation, it turns out that the person had an irrational thought that they hated him and wanted to somehow offend him, just by looking at him. Cognitive behavioral therapy is dedicated to teaching a person to monitor these thoughts and check their correctness.
Medicinal way out of this condition
Considered as a treatment for depression antidepressants– psychotropic drugs. There are old and new generation drugs, and although newest antidepressants cause less side effects and are easier to tolerate, it is impossible to say unequivocally which medicine is better.
The doctor, based on the patient’s condition and possible occurrence complications, chooses the most optimal treatment option.
The main stages of treatment with antidepressants can be formulated as follows:
- First, treatment tactics are determined: choice of drug, taking into account the symptoms and individual characteristics of the patient, selection of the optimal dose of the drug.
- Then a course of antidepressant therapy is carried out directly, aimed at eliminating the symptoms of depression and returning the patient’s life to its previous course.
- Then, maintenance therapy is carried out for six months, which is aimed at preventing exacerbation of the disease.
Myths and reality about antidepressants
Sometimes people suffering from depression do not consult doctors or do not follow their recommendations, because in the minds of the majority there are some stereotypes regarding taking antidepressants:
- First, many people believe that antidepressants cause addiction, but that's not true. They are not addictive, and withdrawal symptoms do not appear after stopping their use. In addition, it is not for nothing that the doctor analyzes each specific case and prescribes certain doses of medications - this all fits into an individual treatment plan.
- Secondly, there is a myth that antidepressants very harmful and negatively affect everything internal organs. Modern means cause far fewer side effects, and the severity of these easily remediable consequences is not comparable to the severity of the harm caused to a person by depression.
- Thirdly, in our consciousness it is often generally incorrectly considered psychiatric and psychotherapeutic assistance, which is why conditions such as depression are considered as a kind of defect acquired by a person only through his own fault.
- Fourth, without receiving quick or even immediate relief from antidepressants, people disappointed in possibilities these drugs and refuse to take them.
In fact, you can’t expect quick help in such matters at all. Therapeutic effect drugs usually manifests itself after 2-3 weeks, or even after a month after starting treatment, and they should be taken regularly according to the doctor’s recommendations.
Taking antidepressants is sometimes the only way out of depression. But in no case should you independently determine the required doses or even select your own medicine.
All doctor’s prescriptions are determined by your specific situation and your symptoms, so there is no need to listen to relatives, friends or already cured patients about the “correct” treatment!
How to cope with depression in a hospital?
Many doctors consider one of the best options, how to deal with depression, hospital treatment. Here the patient will be constantly under the supervision of doctors, which will allow optimal dosage selection. medical supplies, think over the best strategy psychotherapy and evaluate the slightest changes in the patient’s condition.
This treatment option is suitable for the most severe cases, especially when a person exhibits suicidal tendencies. In this case, the person will be deprived of the opportunity to engage in everyday household activities, as in the case of treatment at home, but relatives and friends will not worry about leaving him at home alone.
Modern equipment, the latest therapeutic methods, qualified personnel and optimal conditions for psychotherapy - this is what distinguishes modern clinics.
How to help yourself out of this state?
When the patient finally went to the doctor, where he was diagnosed with depression and a treatment plan was developed, the question often arises, what should he do himself so that And some things can really be done:
- Stick to your daily routine: Most of all this concerns sleep and rest patterns. It is advisable to wake up and fall asleep at the same time. It is better to give up the habit of sleeping during the day if it interferes with normal sleep at night. You should not take sleeping pills without talking to your doctor, since this dream will still be different from usual, and many medications are addictive if used uncontrolled.
- Go about your normal daily activities. If you used to often leaf through magazines, watch movies, or ride a bike, do the same things, even without the same pleasure. Don't forget to take care of yourself and clean yourself up every day. Easy exercise, shower and proper nutrition will help you fight depression.
- Don't avoid communication. Of course, communicating in a depressed state is very difficult, but it is necessary for a faster recovery. Relatives and friends are able to provide the necessary support, thanks to which you will understand that you are not alone, that you are loved and understood.
- Do not take alcohol, drugs or stimulants. Even if it seems to you that only they can completely eliminate suffering, this is not so. They will help you forget about problems for a while, but then they will strengthen your depressive symptoms, or even completely destroy your life.
Conclusion
If you consult a doctor in time and find the best option on how to overcome depression, life will soon sparkle with bright colors again.
As you know, the one who is treated recovers, so listen to the recommendations of doctors, do not push away loved ones who sincerely worry about you, and believe in a speedy recovery.
