How to get rid of depression once and for all? How to get rid of long-term deep depression

Each of us periodically experiences a state of some despondency. Both in the professional and everyday vocabulary there is a name for this state - depression. Of course, from a professional point of view, not every gloomy mood can be called depression. For psychologists, this word is a real diagnosis denoting a mental disorder. Despite its seriousness, depression is often not a “terrible” diagnosis. Hospitalization and drug treatment required only in in rare cases, and usually depression can be dealt with on your own or with the help of a psychologist. About what causes depression, how it manifests itself, and whether you can try get rid of depression at home and how to do it - read below.

How to “calculate” depression

• depressed mood, inability to rejoice and get positivity from life and favorite things;
• pessimistic attitude (a person sees everything in “black”, does not see anything good in life);
• physical inhibition (the person is very lethargic, slow, constantly tired).

In addition to the main signs of depression, there are also “touches to the portrait” of this condition: decreased self-esteem, a feeling of loss of meaning in life. The person seems to “fall out” from his usual activities; he doesn’t want anything. Often in this state of mind people start drinking.
An important parameter of depression is time: with a real mental disorder, all of the above symptoms are present for at least 2 weeks.

If you have an assumption that you are faced with depression, we can recommend that you undergo a fairly simple, but at the same time effective (and used in medicine) screening. Based on the results of this test, you can evaluate the severity of depression in points.

Why does depression occur?

• Endogenous depression. The very name of this species indicates that the causes of depression are inside the body. Such depression can develop with a concussion, traumatic brain injury, or in the presence of a neoplasm.
• Exogenous depression. Unlike the previous type, the causes of exogenous depression are external. These are various traumatic situations: death of loved ones, divorce, serious and protracted conflicts, deterioration of living conditions.
• Seasonal depression. In autumn and winter, this type of depression manifests itself in many people in response to shorter daylight hours and worsening weather.

Psychiatrists believe that endogenous depression can only be treated with medications, and this should be done under the supervision of specialists. But at the same time, in fact, in psychiatry the concept of endogenous depression is extremely vague, and the doctor does not knowledgeable in psychology and someone who is not trained as a psychologist-psychotherapist often classifies any more or less pronounced depression as endogenous and begins to treat it with massive drug attacks.
But at the same time, encountering some more “simple” medical point In view of the situation, psychiatrists begin to convince the patient that get rid of depression other types can be done on your own. Although in fact, despite the abundance of “recipes”, it is often impossible to do without the help of a psychologist-psychotherapist.
Nevertheless, this article contains the most effective tips and “recipes” telling you how you can try to get rid of depression on your own.

Banishing depression at home

Healthy lifestyle

Expressing emotions

Finding a way out of the situation

Practices of self-knowledge and self-development

New sensations

How not to get depressed

It is important to understand that “depression” is “yours”. And “getting rid of depression” is what you need. But at the same time, a person needs help, resources, support in this. And one of the very well-working resources is group psychotherapy in a group-analytic format. If you really want to start changing, we can invite you to take part in the work of one of these groups, information about which you can get in the article on this site by going to

People suffering from depression are constrained by their own negative emotions, thoughts, doubts and prejudices. These limits put pressure so much that a person cannot sensibly assess the situation and listen to the opinions of other people.

Fighting depression takes a lot of effort. However, even the most seemingly simple steps will help deal with this problem.

1. Meditate

Meditation has been proven to stimulate the production of serotonin and norepinephrine. Low levels of these two important neurotransmitters lead to feelings of sadness. Regular meditation helps calm negative thoughts, see the beauty of the world around you and feel cheerful and alive.

Start practicing meditation for one minute a day in the morning and before bed. If desired, the time can be increased.

2. Chat with friends

Even if you can't talk to anyone, force yourself to do it. Isolation from society will only strengthen your depression. Friends can lift your spirits and energize you.

3. Play sports

Increases the level of endorphins - the hormone of joy and happiness. Regular training will help cope not only with depression, but also with other diseases. Sport strengthens the body, restores blood pressure, and reduces the risk of heart disease.

Scientists recommend engaging in moderate physical activity, such as walking, for 30–60 minutes 3–4 times a week.

4. Eat right

Our health can directly affect our thoughts and emotions. The disease takes away energy and worsens mood. Proper nutrition is the key to good health.

Eat a balanced diet. The body must receive all the vitamins it needs.

5. Read motivational books

Constant self-development is very important for every person. And we mainly get knowledge from books.

IN Lately Motivational books have become popular. They talk about how to think positively, teach self-analysis and help cope with many problems. You can choose what suits you.

6. Talk to a psychiatrist

A qualified psychiatrist can help you cope with depression. He will listen to you and tell you how to start thinking positively.

There are also support groups where people share their experiences with each other. Fighting depression alone is much harder. This is also a great opportunity to make new acquaintances.

7. Get involved in your community

Don't sit within four walls. Attend social events, communicate with people. Good mood surrounding people is contagious. This will give you the necessary boost of energy and relieve negative thoughts.

8. Keep a gratitude journal

Every evening, write down all the good things that happened to you during the day. Describe in detail why these events make you happier. List what you are grateful for this day.

This method will reduce your stress levels and calm you down before bed.

9. Set three goals for the coming day.

Planning helps you focus on the specific task you want to complete before the end of the day. When you achieve a goal, your mood improves and you gain confidence in your abilities. You won’t even notice how small steps will lead you to big results.

10. Listen to energetic music

Music has an amazing ability to influence our emotional condition. Therefore, there is no need to aggravate the situation by listening to depressive songs about unhappy love.

11. Laugh more often

Everyone knows that laughter prolongs life. During laughter, the brain produces dopamine - the hormone of joy and pleasure. Therefore, the more often we laugh, the happier we become.

With a smile, then you will feel much better all day.

12. Go on a seven-day mental diet

To get rid of depressive thoughts, you need to reprogram your thinking. To do this, work on changing it for one week.

As soon as you feel yourself immersed in negative thoughts, switch to something positive. Think about what gives you pleasure. Become the master of your thoughts.

13. Let go of old grudges

Being angry is like drinking poison and expecting the other person to die.

Buddha

When we dwell on grievances, negative energy accumulates in us. Anger affects our state, not other people.

14. Forgive others

Unresolved problems, like old grievances, are a source of depression. It is quite easy to forget about minor offenses. But not everyone can forgive a person for something really bad. This requires mental strength and self-control.

But if you cannot forgive someone, this feeling will gnaw at you for many years and will not allow you to live in peace.

15. Help people

It has been proven that we experience pleasure in helping other people. At this moment, as during laughter, dopamine is produced. By doing good we receive positive emotions and get rid of the feeling of emptiness and uselessness.

16. Expose yourself to the sun more often

In the sun, the body produces vitamin D, which takes part in all vital processes. It also lifts your spirits.

17. Surround yourself with people who will support you

Be with those who care about your life. It is very important that you feel comfortable and confident with them. Protect yourself from those who pull you down.

18. Analyze your negative thoughts

Self-doubt and depressive thoughts lead to feelings of worthlessness and worthlessness. Try writing down what's bothering you. Then figure out which of these thoughts and statements are actually true.

19. Get enough sleep

Of course, in adult life It’s not always possible to sleep eight hours a day. However, unhealthy sleep also aggravates depression.

20. Devote time to activities you love

Do what you liked before: go to the movies, swim in the pool, ride the carousel. Of course, it’s difficult to enjoy life when you’re depressed. You need to relearn this. At first, you may even have to force yourself. But over time, you will again experience the same pleasure from hobbies and interests.

21. Eliminate perfectionism

Perfectionism provokes constant stress and leads to despair, self-doubt, mental exhaustion, insomnia and health problems.

Nothing in life is perfect. Everything and everyone has shortcomings. Be happy with what you have. If you are not happy with something, correct it, but do not take it to extremes.

22. Take time for yourself

Break out of your usual environment. Spend the weekend in an unfamiliar place. Rest, be a little alone with yourself, clear your mind of unnecessary thoughts. This is a great time to try the tips in this article.

23. Be open to new things

Do something completely new to you. Visit an unknown place. You don't even need to go anywhere for this. Surely there is some museum or gallery in your city that you have never been to. Read a book, study, start learning a foreign language.

24. Take a walk in nature

Nature has amazing power, capable of healing our spiritual wounds. Clean fresh air, birds singing, rustling leaves and a beautiful landscape. Peace and quiet. There is only currently and no worries. And if you go for a walk with your loved one, then there will be no limits to happiness.

25. Don't give up

Anyone can give up. But fighting and enjoying life is much more difficult. Every person faces difficulties and experiences. If you learn to overcome them, you will be able to handle anything.

There is only one life. Don't waste it on sadness and negativity.

Stop racking your brains wondering how to get rid of depression on your own! We have collected the most best methods that will help you get rid of this problem once and for all .

Depression is a disease familiar to many.

Like any other disease, it needs timely treatment.

However, unlike serious problems, getting rid of depression on your own is not a fantasy, but a reality.

How? We'll tell you.

Depression: how to recognize?

Depressive disorder is extremely difficult to diagnose. The same symptoms can indicate both depression and a number of other psychological diseases. If you begin to notice any changes in the physical and moral state of the body, seek help from a qualified specialist.

Treatment can only begin after accurate diagnosis. IN otherwise independent manipulations can lead to serious consequences unpleasant consequences.

Depression can occur in three forms: mild, moderate and severe. Each of them is characterized by a number of certain symptoms.

The easiest way to get rid of mild depression is by yourself. Experts from all over the world strongly recommend not to let the situation go unnoticed. initial stage, otherwise the emergence of new, more unpleasant symptoms, will not keep you waiting.

At mild form You may feel depressed:

Violations of self-control;

Feeling empty;

Increased aggression and constant worry;

Unexplained fatigue;

Disturbances in normal sleep patterns (insomnia, early awakening and late falling asleep);

Pessimistic mood;

Pity for one's own person.

Moderate depression is a condition in which a person feels not just depressed, but deprived of any desire to act, create, or work. This form has much in common with the mild one, however, all of the above symptoms appear much more clearly and more often.

In addition, other disorders are added:

Partial loss of appetite;

Desire to be alone;

Constant mood changes;

Lack of interest in people around you, friends, and even family;

An obsessive, unreasonable feeling of guilt.

Before getting rid of depression on your own, we strongly recommend consulting with a specialist. Similar symptoms are characteristic of a number of other mental disorders, the treatment of which without the help of a doctor is impossible, and even dangerous.

Finally, a severe form of depression is a disorder in which a person finds it extremely difficult to cope with ordinary activities. Absent-mindedness, constant stress, reluctance to do anything are just the tip of the iceberg. In addition, there is a serious risk of suicide.

A severe form of depression is characterized by all of the above symptoms, which do not leave the patient even for a minute. Others are being added:

Decreased mental activity (dispersal, forgetting, indecisiveness);

Obsessive fears;

Physical disorders (pain in the heart, head, stomach) that cannot be treated;

Complete loss of libido;

Constant thoughts of death and suicide;

Hallucinations (in in some cases).

It is impossible to cope with such a disorder on your own. Here you cannot do without the help of a qualified specialist and inpatient treatment.

How to get rid of depression on your own: a few simple steps

If you have been diagnosed with mild depression, it doesn’t matter. It is easy to cope with without the use of special tools and medications. A few steps will relieve you of an obsessive pessimistic mood.

Step 1. Sports and exercise. During exercise, the level of endorphin in the body increases. This, in turn, has a positive effect on the psycho-emotional state. Experts also recommend starting your day with exercise and contrast shower.

Step 2. Healthy sleep . Sleep disorders are the most common reason the occurrence of sudden depression. Try to normalize your routine. Fall asleep earlier, putting all gadgets away. In sleep, thoughts are cleared of negativity.

Step 3. Change of scenery. Maybe you are not satisfied with your place of work? Don't be afraid, change it! Unloved work is another common reason causing stress, and with them - protracted, difficult to treat depression. Find what you like. Spend more time outside, discover new places, fill your life with pleasant memories and impressions.

Step 4: Reading. Good literature is not only development intellectual abilities, but also a great way to get rid of depression on your own! The book distracts you from obsessive thoughts and helps you gain new energy and vitality.

Step 5. Creativity. Scientists have long proven that during creativity a person throws all negativity aside, and his thoughts are completely cleared. Drawing, music, writing, sports... Find a hobby that you enjoy.

Step 6. Walking with friends. Close people are capable of creating real miracles with just their presence. Even if depression progresses and you don’t want to see anyone at all, overcome yourself: this will be a huge step towards healing.

How to get rid of depression on your own with the help of medications?

Modern medicine offers great amount drugs, one way or another, helping to eliminate the symptoms of depression. Their action is aimed at improving mood and memory, eliminating sleep and appetite disorders.

All drugs are usually classified according to the effect they provide (psychostimulants or sedatives).

Stimulating. Medicines in this group do not just fight all the symptoms depressive disorder, but also activate the patient’s vitality: they lift the mood, restore the desire to work and create. You can highlight "Imipramine".

Sedatives (calming). This group effectively fights depression, easily eliminating sleep problems, excessive anxiety, fears and worries. One of the most popular drugs is Azafen.

Balanced. Such drugs are extremely effective in eliminating almost any depressive symptom. They have both a calming and antidepressant effect on the body. Many experts recommend Pirlindol (Parasidol) to their patients.

Remember that sometimes the desire to get rid of depression on your own can be fatal. The use of any antidepressants is strictly prohibited without prior consultation with qualified specialist. Before going to the pharmacy, be sure to see your doctor. Don't take risks own health, and the health of loved ones.

How to get rid of depression on your own: traditional methods

You can fight depression with improvised means. Few people know, but many of available products have a stimulating effect, and some, on the contrary, have a calming effect. We present to your attention several simple ways which will help you get rid of obvious symptoms depressive disorder.

Nuts+dried apricots+honey. All ingredients needed equal amount– 100 grams each. Grind the nuts and dried apricots through a meat grinder, then add honey. This mixture must be taken for a month, one teaspoon 2 times a day before eating.

Herbal drink. Take one tablespoon of lemon balm, peppermint and currant leaves, one teaspoon of thyme. Add two tablespoons of ordinary long tea to this. Mix. Pour a teaspoon of this “tea” with a glass of boiling water and leave for 20 minutes. Strain. By taking a glass of the drink 3 times a day, you can get rid of depression, lethargy and apathy on your own.

Healthy breakfast. Take a banana, a teaspoon of lemon juice, the same amount of pine nuts (or walnuts), as well as sprouted wheat grains. Grind everything in a blender, adding a glass of milk. Drink this cocktail every day as breakfast, and within a month you will notice how your emotional state has begun to stabilize.

Depression is not a death sentence. Correct diagnosis, and the right treatment method can correct the situation in a matter of days. You can get rid of it yourself, but you should not neglect the advice of specialists. After all, no matter how trivial mild symptoms depression, they can always progress, developing into severe form.

Take care of yourself and be healthy!

Depression – mental condition, in which people feel depressed and oppressed. It is often accompanied by a loss of interest in life. No wonder depression is confused with bad mood. Let's look at how to get rid of depression yourself at home.

I will list the first signs and symptoms of depression. This knowledge will be useful in life.

• Indifference to current events, as in a midlife crisis after 40 years in men.
• Lack of reaction to sad and happy news.
• Constant sleepiness, regardless of the amount of time spent in bed.
• Lack of feelings of fear, joy, love, loneliness.
• Fatigue, inattention, inability to concentrate and absent-mindedness.
• Poor appetite.
• Loss of interest in hobbies, hobbies and activities that used to lift your spirits.
• Thoughts about suicide.

If such signs are observed, it is worth starting the fight against depression. In such cases, it is recommended to consult a doctor, since depression in an advanced state - serious illness. The doctor will recommend antidepressants - drugs that normalize the levels of dopamine and serotonin in the body. As a result, the condition accompanying the disease will disappear for a while.

Effective ways to combat depression on your own

If the depressive state is not clinical in nature, you can get rid of the disease on your own. Let's look at simple but effective ways fight depression.

1. Adrenaline rush . Only powerful emotions can break through depression. Calls them an extreme activity that helps shake up the soul and body.
2. Communication. When you are depressed, you have no desire to communicate. People isolate themselves, do not leave their homes and do nothing. Communication with people will help you not to fall into the abyss. If you strive to restore your life, do not neglect communication.
3. No complaints or whining . Contrary to the previous point, you should complain to loved ones less often. By constantly talking about a problem, attention is concentrated on it, which negatively affects the body.
4. Thought filtering . The point is similar to the previous one, but concerns self-talk. Bad thoughts aggravate the situation. It is difficult not to think about the problem, direct your thoughts in a positive direction. Forget about bad situations and events.
5. Watching TV series . When you're depressed, even New Year's movies are indifferent. Instead, switch to watching TV series. So repress your worries by concentrating on the plot of the picture. You can find dozens of TV series of different genres that are addictive and bring back interest in life.
6. Camping . Mother Nature is ready to help the inhabitants of the planet. Go on a picnic with friends or go for a walk alone. Even if it's winter outside, go skiing or sledding.
7. Experiments with appearance . Change your look, change your hairstyle and update your wardrobe. In depression, a person is interested in appearance last resort, however, external transformation will make things easier.
8. Change of scenery . An unfavorable environment contributes to depression. Change it by any means.
9. Sport. For mild case enough physical activity. If depression is advanced, you cannot do without physical exhaustion. Force yourself to pump up your muscles and exercise.
10. Strength of mind. Without it, the tips listed are ineffective. When you're depressed, you don't want to do anything, but try. Regardless of how you feel, lead an active life.

Video tips

If the above methods of dealing with depression do not help, seek help. professional help to a psychologist. Don’t be shy or afraid, anyone can find themselves in this situation. Keep your health at the forefront, especially when it comes to your psyche.

How to overcome depression and anxiety

Many people suffer from depression because life is not easy. If you are tired of fatigue, sadness and lack of pleasure, following the recommendations, you will return to normal image life, you will find happiness and joy. The depression that was preventing this will evaporate.

• Remember your childhood, when after the next injection you received something tasty. Sweets will also help in the fight against depression, as they are involved in the production of the happiness hormone. Buy a cake, prepare a sponge cake or drink hot tea while sitting in a chair. Such a pastime will recharge you with strength and great mood.
• You can also get a portion of the happiness hormone through physical activity. Go to Gym or go for a run in the fresh air. This will lift your spirits and get your muscles in order.
• Shopping helps in the fight against anxiety and depression. Even if you don't have money to spend on shopping, go shopping with your loved one, try on a few outfits and have fun.
• Find someone to talk to. If you can't do it, get a dog. For a pet needs care. By devoting time to your pet, you will forget about problems and misfortunes.
• After vigorous and active sexual intercourse, the body will be filled with energy, and the mood will rise to the skies.
• If the above methods are ineffective, go to a doctor who will prescribe antidepressants. Contrary to the name, the drugs have proven themselves to be excellent in the fight against anxiety.
• Don't ignore psychotherapy. Many psychotherapeutic techniques have been developed that will identify and eliminate the causes anxious behavior and thinking. When you're depressed, the world seems scary and dark. Therapy will fix this.
• To combat feelings of panic and anxiety, use special means which the doctor will prescribe.
• In some cases they accept additional medications, stabilizing mood and behavior. Psychologists recommend medications that normalize sleep.

Regardless of the methods and medications combat anxiety, eat right and adhere to a work-rest schedule. Don't forget to solve the problem with narcotic substances and there will be no alcohol.

The ideal weapon against depression is considered physical activity. It improves your mood and brings the moment of victory over the disease closer. Focus on exercises that relax you emotionally. We are talking about yoga and breathing exercises.

Everyone knows the benefits of a healthy lifestyle, but not everyone has the willpower to change their life. Don’t delay, proper nutrition and healthy image life will significantly alleviate the symptoms and consequences of the disease.

How to overcome depression and loneliness

Depression coupled with loneliness is a psychological illness that leads to... physiological problems. If you strive for normal life, first of all overcome the disease.

Let's consider useful advice from psychologists, techniques and recommendations that will help get rid of depression, anxiety and loneliness. Do-It-Yourself Techniques do not include the use of medications that can only be prescribed by a doctor.

1. Immerse yourself in work . To cope with loneliness, immerse yourself in work, giving it your all. Clear your mind through hard work. Count on results if the work brings joy and pleasure.
2. Communicate with people . Communication is the key to success. It's better if you find a job related to communication. As a result, you will be able to earn money and solve the problem at the same time. By constantly communicating, you will forget about loneliness.
3. Set a goal . To combat depression, create a dream or set a goal that will take years to achieve. Small goals contribute to depression and loneliness. Along with your dream, you will receive an incentive to take action.
4. Value yourself. Many people fail to overcome depression and loneliness because they do not value themselves and their work. Having done something big, they take on something more significant, without attaching importance to the previous achievement. special significance. As a result, they do not find the happiness that lives inside.
5. Become an optimist . Only an optimist can set a goal and achieve it despite obstacles and obstacles. If you are afraid of everything, life will become gray and meaningless. What kind of mood and what motivations can we talk about in this case?
6. Find a hobby . It will help to throw off the shackles of loneliness favorite hobby. Doing something interesting will give you positive emotions and a lot of joy. If you don't have something you love, look for it.
7. Borrow free time . A good remedy Constant employment is considered against adversity. Lonely people who have a lot of free time suffer from depression. The situation is aggravated by fatigue and nervous tension.
8. Plan your day . Make a schedule for the week and keep a diary. Make lists of tasks for the day or week. As a result, you will never have problems with what to do.
9. Read. Books will help you become happy and successful. Buy them at a bookstore.
10. Watch movies . By watching movies or educational programs, get closer to your goal. The main thing is that they do not affect the psyche and do not aggravate loneliness.
11. Start a family . Living alone is boring and leads to depression. If you are single, start a family. Believe me family problems and responsibilities will not let you get bored. If a child appears, life will sparkle with care and fun.
12. Grow Spiritually . Show up as often as possible fresh air. Constantly staying within four walls will not lead to good things. Several times a day, go for a short walk along the city streets. Your health will improve.
13. Listen to music . Make sure there is music playing in the house. You don't have to follow musical fashion. The main thing is that you like the compositions and promote “relaxation”.
14. Don't regret the past . It doesn't matter what happened before, the future is more important. By choosing this approach, you will get rid of stress, loneliness and anxiety, despondency and other psychological diseases that ruin your life.

By applying the tips in practice, you will get results. Use them not separately, but in combination.

According to statistics, about one hundred million people in the world suffer from depression. Russia occupies one of the leading positions in the spread of the disease. What is the reason? Bad ecology? Fast pace of life? Lack of rest? I don't think that's the issue. Many people have a stable immunity to the disease. Therefore, the listed factors have nothing to do with it. The origins of the disease lie deeper.

Why does depression occur?

During many years of work with a large number of patients, doctors identified several factors contributing to the appearance of the disorder. They become the impetus for the appearance of harbingers of the disease. Among them:

• A loss loved one.
• Heavy somatic disease.
• Constant conflicts.
• Mental disorders.
• Violence.
• Hereditary factors.
• Uncontrolled use of drugs.
• Dependencies.
• Life situations of high complexity.

Life cannot be called easy, but depression does not always appear. Many cope with difficult situations and are not afraid of life stages. But there are also individuals who give up when they see difficulties. They are the ones who are susceptible to depression, accompanied by social, physiological and depressive manifestations.

The main cause of depressive disorder is a person’s destructive worldview. At the same time, he has the wrong attitude and exists in disharmony with the world around him. Such a person is not able to solve problems and does not have the resources necessary for adaptation. The root cause of depression lies in mental area person.

Life has lost its colors and there is no incentive to continue it.

There is dull sadness in my soul and there is no mood to do anything.

Even the upcoming holidays do not bring joy.

If you experience such feelings, it is depression.

But there is no need to confuse a depressed state and just a bad mood.

Depression is a truly serious illness that is especially severe cases leads to suicide.

A few facts:

• More than 350 million people around the world suffer from depressive disorders.
• 45-60% of all suicides are committed in a depressed state.
  
• Every year, 150 million people become unable to work due to depression.
  
• Only 3% of people are not prone to depression. The rest are experiencing it now, have been exposed to it in the past, or are at risk of getting it in the future.

Therefore, you should not treat it with disdain. Let's figure out together what it is, and How can you get rid of depression on your own?

Signs of depression:

1. Apathy, lack of purpose in life and loss of meaning
2. Obsession with negative thoughts
3. Drowsiness or vice versa insomnia
4. Lack of emotions, reaction to what is happening
5. Loss of appetite
6. Increased fatigue, decreased ability to concentrate

Mental pain brings no less suffering than physical pain. But we feel pain not because it exists, but because we feel that way about it.

Pain itself only carries a signal that something is wrong. And the way we perceive this pain brings us great suffering.

We cannot accept calmly that we have pain and what thoughts arise at the same time - this is suffering.

• Stop the cycle of life
  

Some people don't give of great importance to his long-term state of depression. They think that everything will go away on its own.

And they continue ordinary life until depression worsens to such an extent that thoughts of suicide appear and the person completely loses the desire to live.

Naturally, doing this is to your own detriment. That's why the best solution at the first sign of depression, give yourself a break.

Stop spinning like a squirrel in a wheel and think about the current situation.

The problem will not go away on its own. And turning a blind eye to it, hiding your head in the sand is not a solution. This way you are only prolonging your suffering.

• Let go of negative experiences and resentments

Carrying a load of accumulated grievances with you is a mistake that many make. Its consequences greatly spoil life.

Therefore, it is worth working hard on yourself to get rid of this habit. At first it will seem very difficult.

But, if you don’t give up before the first difficulties, you will soon experience unprecedented lightness. There are many ways and meditations on how to let go of negativity.

This is the first rule of all successful people in life. After all, they have a rich life, not only with good events, but also with negative ones.

The ability to not focus on painful situations, on the fact that someone behaved inappropriately with you is an excellent quality.

You don’t need to think that these are manifestations of weak will, disrespect for yourself, or inability to stand up for yourself.

In fact, the ability to forget negativity speaks of strength of character and spiritual growth person.

Case from practice:

I decided to see a psychologist after the death of my daughter. It was not possible to get out of the despondency and tearing melancholy on my own.

I was literally crushed and nailed to the ground, unable to build later life. A feeling of guilt filled me from the inside, it seemed that all other emotions simply ceased to exist for me.

Relatives began to sound the alarm, and I decided to make an appointment with a psychologist. It was last hope. To my surprise, after a few treatments I felt much better.

I began to enjoy good weather and other pleasant events. Only after several months of such work was I able to breathe easy and start making plans. Of course, the pain disappeared completely, but I learned a very important thing - to live with this pain, and not to exist painfully.

• Take advantage healing properties meditation

That's the way it's built human brain and the awareness that various thoughts are constantly spinning in our heads, which sometimes haunt us. Especially when a lot of problems piled up.

But these thoughts are of no use. Thus, we still won’t be able to solve anything. But driving yourself to psychosis with vivid pictures of what bad things can happen is quite possible.

Therefore, it would be good if there were fewer of these useless thoughts. In this case, an addition to our peace of mind will be good concentration and, as a result, ability to work.

The best way to get rid of obsessive thoughts and become calmer is meditation.

Don't think that only yogis in the mountains can meditate. This could well be done a common person. Meditation is concentration on something. These can be various mantras.

The easiest way to meditate is to concentrate on your breathing and ignore the thoughts that arise.

Start using this technique for 15-20 minutes in the morning and evening and in a month you will already feel how you will change, find peace and balance.

• Get rid of negative energy

If a lot of anger has accumulated inside, you need to throw it out. Perhaps you are angry at your spouse or other relatives, work colleagues, or the whole world in general.

These emotions will not make you feel any better. There are 2 ways to get rid of them.

1. Find a deserted place, for example, in a forest or park and start screaming loudly, with all the strength and anger that you have inside.
2. If you have a punching bag or a person to box with, then you can use this method.

• Do general cleaning in the house, throw away unnecessary things

Someone may ask: how will this help me get rid of depression? Everything is very simple. Trash and untidy space subconsciously pushes a person to waste and in his soul, an unwillingness to change internally. When the apartment is in order, our thoughts and state of mind also come into order.

Review your wardrobe and other things. There will probably be a lot of things there that you haven’t used for a long time. If it’s a shame to just throw it away, you can sell it, give it to friends or people in need.

• Don't abuse alcohol

Such temporary distractions from the problem as alcohol, cigarettes, random connections with the opposite sex will not help in solving it at all.

This will only save you from yourself for a short period of time and make you forget about depression. But then she will return with renewed vigor.

Yes, plus everything will still have a hangover and others harmful effects on the body.

In the case of a relationship with the opposite sex for a sexual affair, in addition to emptiness in your soul, you also run the risk of running into a person with bad energy. Which will further worsen your condition.

• Say no to loneliness, but choose the right people to talk to

Don't try to become a recluse. You need to combine work on yourself and communication equally.

Conversations with conscious people who have life wisdom will greatly benefit you.

What does a conscious person mean? This category includes people who do not suffer from depression or an unstable mental state.

On the contrary, they are always calm, endure problems steadfastly and are full of positive energy. You can learn a lot from such people.

If you sincerely talk about your difficulties with knowledgeable person, then only by speaking out will you receive great relief.

• Hobby - best medicine from all troubles

Perhaps some people have never found their hobby or do not find the time to do it. But what we really enjoy doing brings us many joyful moments and satisfaction.

Therefore, look for your favorite activities and devote time to them. It would be ideal to connect your work with this.

Many people become bored and depressed just because of what they know.Naturally, in such conditions you don’t want to get up in the morning.

But if you devote time to hobbies, life will sparkle with new colors and take on meaning. After all, this is an opportunity to express yourself.

There are people who can say to themselves: I have no talents or abilities for anything. This is absolutely not true. Everyone has unique gift, you just need to find it and open it.

• Get new emotions

Life for many people is like Groundhog Day. Work, home 5 days a week, and on weekends - TV and sofa. With such a way of life, it is not surprising to fall into apathy.

To shake things up and get a taste of life, do something extraordinary. For example:

• jump from a parachute
• play paintball with friends
• visit the attractions
• in winter you can ride down a steep mountain
• alternatively, meet a handsome member of the opposite sex.

Do something that scares you. This way you will absolutely get a surge of adrenaline and a boost of energy.

• Switch to a healthy diet
  

Nowadays there are many dishes healthy eating that taste good.

Avoid heavy and fatty foods, do not overuse meat. Include more vegetables and fruits in your diet.

Proper nutrition gives a person energy, but incorrect nutrition, on the contrary, takes it away. And the person becomes lethargic and lazy.

Also, in your situation, you can treat yourself to your favorite dish more often. Unless, of course, it falls into the category of harmful.

• Take a short break in nature

It’s very good to arrange such walks while being alone with yourself. Nature has a very calming effect. Being in a picturesque, quiet place, you begin to think differently. And you can understand yourself and your difficulties to a greater extent.

If time permits, you can even take a tent and go camping for the whole day. You will come back refreshed and peaceful.

We all don’t like it when something bad or negative happens. Especially if everything is so terrible that depression occurs.

But it’s worth looking at it from the other side, and then you can recover from any depressed state, no matter how strong it may be. Depression is a kind of signal that something is wrong.

We are used to paying attention only to negative signals. If everything was fine, we simply wouldn’t notice it.

Therefore, the depressed state should be considered only as a signal. So that we pay attention within ourselves and deal with what is wrong.

In this way, we can say that depression is not our enemy, but our best friend.

2) Try to find the reason

Exploring your inner world will help you identify the cause and accordingly find a solution. Ask yourself the following questions to make your analysis easier. And answer them in writing.

1. When did my depression begin, what preceded it?
2. Did I invent this suffering for myself?
3. Who caused my poor health?

If the experiences are related to a failed relationship In this article you will find information.

Case from practice:

I decided to see a psychologist after 10 years of trying to deal with problems in my family on my own. Our relationship with my husband was very depressing to me. I was in a prolonged depression.

If I had known earlier that this would help solve all my problems, I would have done it long ago. My husband began to treat me completely differently. And although I attended consultations alone, my family accepted the changes in my behavior. After the first session, our quarrels stopped.

On top of that, I was able to deeply understand my complexes and ghosts of the past, which helped me find a great dream job!

3) Think about what you need to change in your lifestyle

Once the cause is found, proceed to the next step. Evaluate your life, what needs to be changed in it?

1. If depression is related to divorce or relationship breakup, we have a detailed article.
2. Perhaps there are people around you who make you sad. Then you don’t need to communicate with them at all.
3. Or you watch too many scandalous programs and series on TV that act as an irritant on you.
   

4) Think about what is worth bringing into your life

Now is the time to think about what good things you can start doing to harmonize your life. For example it could be:

• A new job that won't fray your nerves
• Spend more time outdoors
• Change your routine: go to bed earlier and get up earlier

There can be a lot of options. Such good habits will definitely help you in the fight against depression.

Treating yourself for postpartum depression

Many new mothers do not realize that, in addition to the joy of such an event, they can also experience bad condition. And in severe form, even depression.

Symptoms of this: sleep disturbance, mood, despondency, sadness, fatigue. All of the above prevents a young mother from caring for her baby, herself and other family members.

It is worth noting that it makes sense to fight postpartum depression on your own only in its mild form. If the depressed state manifests itself strongly enough, you should immediately consult a doctor.

Psychologist's advice:

• Set your priorities

Take care of your child first. He should be well-fed, healthy and dry. Daily bathing before bedtime will provide your baby with wellness And deep sleep both of you.

Secondly, after the baby has fallen asleep, think about your rest. You can sleep with him. But dirty diapers, dishes, and cleaning the house can wait. After you have rested, you can do these things much faster, since you will have more strength.

• Don't refuse help Even if before the birth of the child you were a super housewife and managed to do everything, now there are many additional responsibilities. And you need time to get used to the new pace of life.

Therefore, accept any help, and if no one offers it, then you need to ask for it yourself. Think about who can help and how. Go grocery shopping, cook lunch, babysit and other things.

• Don't be upset that you're not perfect
  
  In the first years of a baby’s life, no matter how hard you try, it is impossible to do everything. So don’t get hung up on it and don’t force yourself into a box. This will only drain your strength and psyche, and your depression may become even deeper.
• Make a plan
  
  Making a plan for the day is a great way to save time and have time to do the necessary things. Make a to-do list and divide them by importance.

As soon as you have free time, immediately start doing them. But don't plan too much. You are unlikely to succeed with this with a baby.

And try to be more flexible with this list. After all, newborns are unpredictable creatures. Sometimes a child behaves too capriciously and does not allow his mother to do anything else besides him.

Don't get upset in such cases. A plan is needed to help you, not spoil your mood.

• Watch your diet

After giving birth, a woman needs to monitor her diet. Follow the diet, if the baby is on breastfeeding, as well as the nutritional value of food.

If you cook simple dishes, for example, soups, cereals, steamed vegetables, you will have more time. If possible, buy the necessary kitchen appliances: dishwasher, slow cooker, blender. These things will make your routine much easier.

• Don't forget to pay attention to yourself

Any mother always remains a woman. And women are accustomed to taking care of themselves and looking after themselves. Therefore, after the birth of your child, try to allocate at least a little time for yourself.

When your baby is sleeping, ask someone to look after him. And at this time you can take a leisurely bath, make a mask on your face or hair.

These simple procedures will help you in psychologically find peace and recharge your energy. They will also add a little variety to the usual routine day.

Coping with alcohol depression on your own

Depression is quite common in people suffering from alcoholism. A person resorting to alcohol wants to improve his mood and get rid of problems, but in reality he risks getting depressed.

This condition is considered very dangerous, as attempts to commit suicide are common. Symptoms include decreased mood, mental and physical inhibition, anxiety, and tearfulness.

If you notice such manifestations of behavior in a loved one during his passion for alcohol, then you should immediately consult a doctor. People with such depression usually do not visit a doctor on their own.

As for treatment at home without a specialist, in mild forms of depression it is possible to recover on your own. But only if the patient stops drinking alcohol and endures even more severe depression after giving up alcohol.

But nevertheless, to be on the safe side, the intervention of a specialist would not be amiss.

Apathy

Apathy is by-effect depression or its component. One of the most unpleasant conditions. The desire and desire to work, study, and, in a word, perform ordinary and necessary actions are lost.

This happens to everyone. But only in a depressed state, apathy does not stop for quite a long time, like other symptoms.

Fighting methods:

1) Don’t try to push out apathy and force yourself to study necessary things to do. This way you will turn into a robot without emotions, and sooner or later a breakdown will still happen.

Therefore, at the first sign of laziness, it is better to take a day off and allow yourself to do “doing nothing.” After a certain time, you will get tired of such empty pastime and you will return to life again.

And at the same time, you can analyze your life and look closely at your problems.

2) Lethargy often appears when there is a lot of doubt about oneself, one’s significance and success. To increase your confidence, remember all your achievements since childhood or read in detail in the article,.

Surely you will have more than one. Your awards were received by you for a reason, but as a result of your abilities and perseverance.

Anxiety

Along with a depressed state, anxiety often appears for one’s life or loved ones, for the future. Below are some tips.

1) Write down on paper everything that worries you. This method, as always, works great.

2) Learn to live in the present moment

Most people either cannot forget about the depressing past or are puzzled about the future. But neither one nor the other makes sense. Heavy thoughts about the past will certainly not do you any good.

And thinking about the future is also a waste of time, because in reality everything can happen completely differently. Working yourself up and feeling afraid that everything will go wrong bad script, a person can “attract” these situations to himself.

So be here and now, even if you are washing dishes or walking.

Deep or prolonged depression

If you are in a prolonged or deep depression, you will need to see a doctor to get rid of it. Self-medication in in this case should not be done.

Perhaps you feel that life has completely ceased to interest you and you have nothing to lose. But understand, these are just symptoms of your disease.

And the sooner you turn to an experienced psychologist or psychiatrist, the faster you will be able to recover.

Now you have a guide to dealing with depression. If you still have questions, you can always contact us for help at.

Our experienced specialists will provide you with professional support, and for the maximum short term will help change your attitude towards life. We wish you success and a joyful mood every day!