How to quickly overcome depression. How to overcome depression on your own, tips and tricks

Nowadays, depression is considered one of the most common and severe psychological diseases. Depression has no rival in terms of the damage it causes to a person, taking years away from him full life. But depression is not only not considered a disease by many, but is also often perceived, both by the patient himself and by the people around him, as a manifestation of bad character, laziness and selfishness, promiscuity or natural pessimism.

What is depression

Depression is not just a bad mood, but a disease that requires serious action. After all, the sooner you admit to yourself that you suffer from depression, the greater the chances of fast recovery, that depression will not recur again and will not take a severe form, accompanied by a desire to commit suicide.

To help yourself in time, you need to know the “enemy” by sight. Depression is a disease of the entire body, and it manifests itself in a variety of symptoms, depending on the severity of the disease.

What depression looks like

Here is the most typical picture of depression: the mood is lousy, everything seems gloomy, people on the streets are annoying and seem disgusting, nothing makes you happy, neither the weather, nor nature, nor what is happening around - there is always some kind of rubbish that will ruin everything. There is no desire or strength to do anything, even if it is some urgent matter. No attitude, self-hypnosis, or explaining to yourself the reasons that this needs to be done right now helps, you are still lying on the couch and cannot get up. Day and night are confused, during the day you sleep all the time, and at night you suffer from insomnia. Constant feeling Fatigue makes it difficult to concentrate on anything. You think, now I’ll sleep for a couple of hours, get up cheerful and cheerful and do everything, but that’s not the case, you wake up in the evening even more tired. Somewhere the ability to make decisions has disappeared, even when doing your usual things, you begin to be overcome by doubts. The craving for pleasure has completely disappeared: sex, food, entertainment - all this is unnecessary, laziness, there is no strength or mood for all this. The picture can be outlined further, but this is not necessary, the one who really suffers from depression has already recognized himself.

Causes of depression

The cause of any depression is rooted in childhood and the past. The predisposition to it very much depends on how your parents raised you, whether they loved you enough, whether they praised you or not, whether they gave you the feeling that you were loved by them freely and unconditionally, that you were desired, that you were unique. The average Russian family can only dream of such an attitude towards children. Few parents think about how their upbringing will affect their children in the future. New parents raise their children the same way they raised them, completely unaware of what they are doing. We are all victims of victims. You can read more about the fatal consequences of the past in this article, but we won’t waste time on it here.

How to get out of depression

So, depression is not a bad character, although it largely depends on the character and personality and, we would even say, is caused by them. Character and personality are one of the causes of depression. All manifestations Depression is a sign that you are filled to the brim with grievances, complexes, psychological trauma, unresolved conflicts, etc. similar problems. But the difficulty is that all these grievances and conflicts are suppressed by you every day and every hour, because remembering them is painful, shameful and lousy. It is to suppress this entire collection that your energy is spent, so you have no strength for anything else. Therefore, you should not advise a person suffering from depression to “pull yourself together” - this is useless. He's already holding himself together with all his might. Even the strongest dam cannot hold out for long; sooner or later it will leak and everything that was hidden behind it will explode in a flood, sweeping away everything in its path.

Moreover, depression contributes somatic diseases(you can read about the causes of diseases, and about psychological reasons diseases). The appearance of psychosomatics only worsens the condition of a person suffering from depression and locks him in a vicious circle.

Since the cause of depression is in the person himself and in those episodes of the past that formed him, then to get rid of depression it is necessary to resolve all issues related to the past so that you simply have the strength to live. Many psychologists and people of spiritual practices believe, and we were convinced of this at personal experience, that in episodes of the past that evoke any emotions in us, a piece of our energy is left, and in order to return this energy to ourselves, it is necessary to remove any emotions about it (after all, an emotional response to something is a way of transferring energy, and negative reactions pumps energy out of us at tremendous speed).

But simply letting go of your past is not enough to treat depression, but it will give you strength and temporary relief, but depression will return sooner or later, since its causes are not only in the past or in the personality, they can be on the energetic and physical level.

A person is a certain construct and, as a rule, rigid and rigid (every person has an established way of thinking, a body that adapts to it, stable energy). All this together creates a certain form. And until you change this form, depression will occur again and again. After all, it would be foolish to believe that by pouring water into a star ice mold, when it freezes you will get a “heart with an angel.” It’s the same here, no matter what you do, no matter how hard you try, until you change the “form” itself, you will not get anything except this rather boring “asterisk”.

Techniques for getting out of depression

On this moment There are many techniques that can not only reconsider your past and return the charge left there, but also help you gain complete freedom. The most successful and complete one, in our opinion, is the “Baybak” technique. Despite strange name, this is one of the most powerful and fastest techniques today, which produces complex energy correction, gives strength, energy and works deeply with the individual. You can learn more about it by reading the book, which you can easily download at the bottom of the page. Save the book on your computer as it contains instructions for testing the system for free.

It happens that bad mood and pessimism overcome periods and unpleasant conditions are not as all-consuming as depression. You are not in such states for a long time, but, nevertheless, you want to get rid of them, while there is neither the desire nor the opportunity to devote yourself entirely to the serious transformations that “Baybak” gives. In this case, the ideal option for you is individual work with a psychologist.

Ksenia Golitsyna,
Practicing psychologist
2012

The palette of life consists of hundreds of shades, and in themselves they are neither bad nor good. With depression, a person, due to his own perception of reality, often becomes hostage to one point of view, concentrating on gray and black colors. Up to 20% of men and women experience symptoms of depression from time to time. Life is not easy for such people: there is no reason for joy, there is no hope and purpose in life. It seems that the world is the enemy, and that individual person there is not enough strength to fight him. Not added pleasant sensations and reluctance to communicate, apathy, anxiety and insomnia.

But don’t rush to despair, try to look for your bright path and be sure to act, because as long as you live, there is always a way out! How to overcome a depressed state, overcome sadness and melancholy? Use our tips.

Independent measures

Self-medication in no way means that you do only it. The diagnosis of depression is still made by a doctor.

Independent measures are only support for treatment from the rear. This additional measures to get rid of the disease as quickly as possible. Moreover, the antidepressants prescribed by the doctor perfectly help eliminate the symptoms of the disease, but the cause of poor mental well-being cannot be cured with pills - you need to fight it yourself.

You can try to cope with the blues by adjusting your diet, starting to exercise moderately, using folk remedies and all other methods available to you.

Try to stick to a clearly structured daily routine. Full sleep rejuvenates the body, restores strength, having a beneficial effect on the nervous system. Be sure to keep track of what time you go to bed and how much rest you take. It would be good to start going to bed and getting up at about the same time. This helps the body itself to help you by producing sleep and awakening hormones at a certain time. By the way, during the day, if you have difficulty falling asleep, it is better not to sleep. Sleep at night is more effective, relieves fatigue much better and brings restoration. Try to fall asleep without sleeping pills. This strong remedies, which should only be taken as prescribed by a doctor: you don’t want to become addicted in addition to problems with insomnia.
Maintain your habits, exercise everyday affairs. Take care of yourself, even if you don't feel like it. The usual order of things helps keep your thoughts in order. Read books, learn the latest news or watch your favorite movies, show attention to your loved ones and pets, and play sports.
Try to establish contacts and not deprive yourself of communications with the outside world. Communication is the most important component on the path to mental health. Call those you haven't spoken to in a while, write a letter, or send a message on social media. Show interest in your relatives and friends, and they will reciprocate.
Avoid smoking alcoholic drinks and other chemical stimulants from your life. They give a very short-term lift in mood, and then drag you down even lower. It has been proven that depressive symptoms only get worse with the use of such drugs.
Find little joys in every day, accumulate positive emotions, not bad ones, and life will get better.

Proper nutrition against depression

Go in for sports and introduce rationality into your nutrition system: adjusting food intake without regular physical activity has little effect on the production of endorphins, which are responsible for a feeling of satisfaction in life. Combination proper food with moderate exercise, it increases the amount of “happiness hormones” up to 10 times.

Some foods that contain certain amino acids that serve to form neurotransmitters in the body can affect our well-being and worldview. Thus, a lack of serotonin, synthesized by our body from the amino acid tryptophan, leads to a decrease in the ability to rejoice and emotional stability. To combat the disease, a deficiency of this and a number of other amino acids must not be allowed.

Dietary recommendations	Illustration
Colorful vegetables and fruits are rich in tryptophan. They not only help to establish normal exchange substances, but also accelerate the removal of toxins from the body.
Vitamins B1 and B6, food rich nicotinic acid, contribute to the production needed by the body for the joy of substances. We recommend eating sunflower seeds, pumpkin seeds, nuts, flax-seed, grain crops, raw potatoes, white cabbage, eggs. Also do not forget about fish, flour bread coarse and raw legumes. Be sure to eat meat, dairy products, and liver - rich in vitamin B12. It is important to contain Omega-3 in food, which is rich in fatty fish.
Eliminate alcohol and all alcohol-containing components from your diet. Minimize your intake of substances that affect the nervous system. This applies to all types of tea and coffee, and other drinks with a lot of caffeine. Reduce the amount of sugar and carbohydrate products so as not to depend on them. Instead of sweets, eat dried fruits and berries, which improve your tone and lift your mood.
Eat more of the foods you like, trying to choose your “favorites” from the healthy category. Do you love yogurt? Eat plenty of it. Do you like sweets? Do not deny yourself, remembering to season your eating of sweets with appropriate physical activity.
Drink water. Depression depresses all body systems, and water, on the contrary, activates their work. Drink at least 2 liters of water a day and make sure it is pure water. Under normal conditions drinking regime and your brain will function normally, without giving signals of alarm and worry. Water also helps the body control tryptophan reserves.

Folk remedies for preventing and combating depression

To calm, relax and tone the body, you can take homeopathic medicines, herbal infusions.

Psychological techniques for finding joy and avoiding depression

Give your body and mind some relief, give yourself good rest, disconnecting from your cell phone and the Internet. Get a pleasant hobby, a favorite animal, a small botanical garden.
Communicate more, go to places where you will definitely get positive emotions.
Take your mind off your sadness by shopping and trying on things beautiful clothes, reading books or chatting. Go visit.
Surround yourself with people from whom you feel supported by cutting ties with critics.
Never mind the troubles, distance yourself from all problems that do not concern you personally.
Appreciate what you can enjoy, pay attention to the little things.
Do something you’ve never tried: cook unusual food, write poems or ditties, take part in a charity event. Learn to paint, go to a climbing wall or hike. New experiences are your real chance to forget about troubles and enjoy life.
Think about what you would like to achieve from life. Perhaps now is the time to decide to make changes that you have never thought about before.
Clear your thoughts and your home of sad things and everything that causes despondency. Play a game with yourself: try to find an optimistic way out of any situation.
Go to training, play new game with partners to change your opinion about yourself. Believe in yourself and praise your achievements, even the smallest ones.
Don't lose your sense of humor - it helps soften any situation.
Try giving without expecting anything in return. By giving love and warmth, you will experience no less feelings than when you receive them. Forgive everyone you are angry with, because resentment is self-burning and a constant poison that poisons you. Feel the joy of altruism and selfless help. Do not skimp on compliments and smiles, and they will come back to you again and again.
Believe in a good outcome, never lose hope and look for its rays in every event. See your life as a path to your dream. And then every step will become important and conscious.

Antidepressants and medical treatment for depression

Seeing a doctor if you feel depressed, using medications to help you get back to positive life- natural action.

After all, a long-term depressive state can adversely affect the quantity and quality of social contacts, destroy a family, lead to job loss and the search for negative “outputs” (alcohol, destructive thoughts about death, etc.). Depending on the severity of depression, a psychologist, psychiatrist or psychotherapist may be needed. If the disease has not yet penetrated deeply into your nature, psychotherapy alone can help, without pharmacological methods. The doctor encourages you with words to find a solution to overcome mental disorders and a course of action in order to prevent their recurrence.

If you feel like you can't handle the situation on your own, call your doctor. In case of severe illness, to relieve your nervous system The doctor will recommend you antidepressants. Do not follow the lead of relatives and friends who offer their own dosages: the decision on the quantity and frequency of taking medications is made only by the doctor.

The medications are not addictive and do not cause withdrawal symptoms, because they have a dosage and methods of administration that are suitable for you.
The harm caused to your body by a depressed state far exceeds the harm from the standard “side effects” of antidepressants.
You can't expect miracles from medical supplies: They do not have an immediate effect, but this does not mean that their use is in vain. The action accumulates gradually.
Don't think that medicinal assistance in a severe mental state, it demonstrates your weakness of will or character flaw. Depression is just a disease, to combat which any available methods are good.

Medical treatment options for depression:

medication treatment;
inpatient therapy;
use of psychotherapeutic methods;
the use of hypnosis, forced sleep deprivation.

Recognize the problem, go to the doctor, find your own way successful fight with illness is a guarantee of success. Don’t isolate yourself in the problem, rely on your loved ones who believe in you and sincerely empathize, and you will definitely get out of the dark labyrinth. Don't think about happiness, just feel it inside and create your own wonderful life with your own hands!

Video - How to overcome depression and learn to enjoy life

Exercise - Antidepressant

The state of deep depression called depression is not just negative emotions, but quite real disease. And if you don’t get rid of it in time, the problem can only worsen and lead to irreparable consequences. Therefore, if you have any questions, you should still contact a specialist. But here on early stages If you experience an emotional crisis, you can help yourself on your own.

How to overcome depression on your own

Depression is a common mental disorder, which, according to statistics, affects every tenth man and twice as many women.

There is a widespread belief that bad character or negative attitude to life is fundamentally wrong. Reasons depressive state may become the most various factors. These include psychological problems and severe stress. And a change in role in society or dissatisfaction with the position in it. And metabolic disorders in the body, hormone imbalance, as well as taking certain medicines.

In short, almost anyone can fall into the risk zone. The consolation is that depression is treatable. And the sooner the fight against it begins, the better.

Conditionally stands out 3 stages depressive state. It’s worth reading them to understand how to deal with depression. After all, treatment methods depend on how widespread the disease is.

Foods that help fight depression

Treatment should begin with fairly passive things, thanks to which the strength for greater feats may appear. Therefore, you should pay attention to nutrition.

It has been noticed that the tendency to depression increases if the body does not sufficient quantity folic acid . This reduces the production of serotonin, the so-called happiness hormone. How to overcome depression in this case? There is more products with this same acid. And this:

bananas;
green vegetables (lettuce, sorrel, spinach);
asparagus;
cabbage;
beet;
citrus;
Brewer's yeast;
lentils;
beef liver

But at the same time, it is important to remember that you only need to eat what you really like and bring pleasure. Don't choke certain product just because it is useful. Particularly concerned with how to overcome depression.

Vitamin B-6 also important for getting out painful condition. It is involved in the synthesis of serotonin and normalizes sleep. You can get this vitamin from:

banana;
shrimp;
sunflower seeds;
salmon fish;
chicken meat;
beef liver;
tuna;
hazelnuts.

Eating olive oil linseed oil is not only a good prevention of depression, but also promotes healing.

Into the body sufficient quantity must do and vitamin C. And most of all it is in:

bell pepper;
currants;
rosehip;
kiwi;
sauerkraut;
citrus fruits.

But fatty, sweet and flour foods should be limited. Instead, it is better to give preference baked apples, nuts, honey. They contain large quantities potassium, also important for the correction of this mental state.

There is some debate about how to combat depression with stimulants like coffee or cocoa. After all, their stimulating effect can both help, give strength, and further aggravate problems with insomnia. Therefore, they must be used very carefully. But you should completely avoid alcohol.

How to fight depression with sleep

There is a technique called, which allows you to get out of a depressive state. Its essence is the artificial restriction of sleep. It was noticed that thanks to sleepless night a person often comes out of a depressed state. But if we talk about treating depression, then one day, of course, will not be enough. Although improvements are possible even after the first “session”. This method shows how to overcome depression without drugs.

You don't need to give up sleep completely. You should stay awake throughout the day, then go through the night and another day without sleep. And then go to bed as usual and sleep for about 10-12 hours. You will first have to repeat this marathon 2 times a week, and then 1. On average, 6-8 approaches are enough to significantly improve your condition. It’s worth a try if you want to overcome depression as soon as possible.

The hardest thing is not falling asleep when night falls. You only need to endure the first half of the dark time of the day. Even nap at this time all efforts will come to nothing. But after 3-4 o’clock in the morning the desire to sleep decreases significantly, and vigor appears.

The method is based on the fact that in sick people the cyclicity of sleep is disrupted, it ceases to be deep and complete. Despite the fact that a depressed person sleeps for a long time, he does not get enough sleep or rest. The sleep deprivation technique allows the process to be restored through a kind of stress for the body.

Natural antidepressants

Decoctions of various herbs help with the most various diseases and depression is no exception.

Herbs can help both overcome depression completely and contribute to a speedy recovery. But it is better to take them orally after consulting a specialist. He must also indicate the method of use. However, it is worth taking into account that not only ingestion herbal products It has healing effect. For example, relaxing or tonic baths with herbs will also be beneficial.

All these steps on the way from depression do not require such great efforts as sports or walks. Although the latter are very powerful medicines. But when you have no strength at all, and you can’t force yourself to do any activity, you should start small. Nutrition, herbal infusions, normalization of sleep can ultimately lead to the desire to do at least something finally appearing. And this will mean that recovery will inevitably happen.

Depression - a depressed state in which apathy manifests itself. Anyone who has ever encountered this depressing state knows how difficult it is to get rid of a depressed mood and return bright colors to the world around you.

Depression is often called a disease of the 21st century, and for good reason. Living in a huge metropolis, modern man often cannot cope with the amount of nervous shock that hits him every day like a huge avalanche.

It is important to note that depressive states can occur in both mild and more severe forms. Typically, the extent of apathy directly depends on the cause that caused it. nervous breakdown. Depending on this, a person can cope with anxiety on his own or use sedatives.

Signs of Depression

There are several sure signs that directly signal the presence of depression.

Irritation for no reason.
The desire to cry.
Unjustified criticism addressed to you.
Melancholy and indifference to people.
Difficulty doing routine work.

Such symptoms indicate deep prolonged depression, appearing in aggregate.

Why does depression occur?

The causes of melancholy are different. Conventionally, they can be divided into several groups. Depression can arise from problems in family life: domestic conflict, divorce, death loved one, treason. All this is extremely wearing human body and takes away strength.

Another, no less important area, ― Job. Unsettled career is also often the cause of the blues. A crisis, layoffs, professional inadequacy, conflicts among fellow employees can ruin the mood of even the most cheerful and cheerful person.

Much less common are cases of prolonged depression, which manifests itself as a result of psychological problems. For example, a depressed state can cause fear of death or rape. Such depression requires the intervention of a qualified psychologist.

Unexpected nervous shocks, fear, chronic stress ― all this has become an almost integral part of our lives. Constant running and haste are inherent in almost every person, so sooner or later he thinks about how to overcome depression. To prevent depression from taking over, you need to learn to relax.

Ways to combat depression

Nutrition. Proper nutrition ― the key to health and longevity! And also healthy food will relieve boredom. By purchasing natural products, a person will greatly benefit his body. As a result, after some time, depressive thoughts will subside.

Music. Pleasant music helps to recharge with positive emotions. It is best to listen to the melody that evokes the strongest positive emotions or brings back pleasant memories. With its enchanting sounds, music heals the human soul from depression.

Sport. Physical activity lifts your mood even in the most dire situations. You can do gymnastics at home, but it is more effective to go to the gym with a trainer who will help you moderately distribute the load without compromising your health.

Rest. Even a hardworking person who is depressed is unlikely to be able to do his job efficiently, so it is important to plan your schedule so that you have extra hours for leisure. This time can be spent usefully by reading your favorite book or chatting with friends.

Walks. Pastimes on fresh air ― effective remedy to fight depression. The best option There will be a short weekend out of town or into the village. A change of scenery and picturesque pictures of nature will help get rid of negative thoughts.

The smartest thing to do is try to combine all the methods. You can make it a habit to get up every morning to exercise while listening to your favorite music and drink a cup of aromatic coffee. Do not neglect the help of friends, meeting whom can bring joy.

Fighting depression― It’s not an easy job, but with patience, you can ensure that depressive thoughts stop exerting their intrusive influence. Then the person will again be able to enjoy life and perceive unpleasant events without constant anxiety.

A feeling of persistent melancholy, causeless fatigue and bad mood probably familiar to each of us. A person may experience internal emptiness, as a result of which difficulties arise even in relationships with the closest people. Faced with such troubles, called a depressive state, we try to get rid of them as quickly as possible. But how to get out of depression on your own?

It turns out that such methods exist. But in order to know how to cheer yourself up, you need to understand where depression comes from, who is most prone to it, and how to deal with it all.

You can and should look for a way out of a depressed state

Before you understand how to get out of depression, you should consider the key features that predetermine its occurrence:

genetic predisposition;
characteristics of temperament - if a person, for example, has high demands on his personality, he underestimates himself and is always dissatisfied with what he achieves;
regular stressful state, family conflicts, difficult psychological situations.

The onset of depression can be guessed by the following symptoms:

Stable low mood, in which anxiety and feelings of melancholy predominate. Moreover, nothing can be done about it: even what could previously lift your spirits no longer works.
Slow thinking. It becomes difficult to concentrate, select the right words. The number of ideas decreases; a person, simply put, “slows down.” At the same time, the thought process is colored in negative tones, even if you have to think about something joyful.
Motor retardation associated with impaired will. I can't force myself to do anything.

With a persistent character similar symptoms you need to consult a psychotherapist who will advise you on how to overcome depression or try to first pull yourself out of this state on your own.

Solution

What to do if you are depressed? How to help yourself and overcome this problem without medications? Psychology talks about several steps that will help you find a way out of seemingly the most hopeless psychological situations.

Keeping your own diary

This will help you understand the causes of a negative mood and assess the consequences of this condition.

events;
thoughts;
emotions;
reactions.

The subsequent presentation of such a diary significantly facilitates the work of the psychotherapist, and he will be able to quickly select suitable treatment for the patient's recovery.

The main thing: do not give up halfway through the activity you started, setting aside at least a quarter of an hour every day for new notes (you can, for example, do this shortly before bedtime).

Awareness of your own emotions

Should not be avoided strong emotions, even if it's anger or sadness. Moreover, there is no need to be shy about delight and joy. IN in good condition All emotional feelings turn out to be transitory: anger passes, sadness subsides. From the same emotions as joy and delight, in general, you can expect many positive results.

Some people find drawing or coloring helpful in expressing emotions. Thus, it is possible to keep inner balance. It would be a good idea to show the resulting drawings to a psychotherapist.

Attempts to avoid strong emotions and the desire to hide them will sooner or later lead to depression.

Variety of physical activities

How to overcome depression on your own? Sometimes for this a person needs to prove to himself that he is worth something. Completely remaking yourself short term- it’s almost impossible, but it is desirable to change your lifestyle, which, of course, will require some effort. Starting to live again is not so easy!

Even doctors confirm that physical activity in the form of exercises, jogging, swimming and walking help to increase vitality. It can be difficult to start, but if you still overcome yourself, after a couple of weeks it will be impossible to imagine life without such physical activity. They will become a habit.

In addition, it allows you to improve sleep, which is extremely important for health, and makes your thoughts clearer.

No – information overload!

If you constantly read what the media writes, you are unlikely to learn how to overcome depression, since every second news has a negative connotation. At least for the duration of your struggle with the described condition, avoid receiving this kind of information.

Don't sit in front of the TV or computer screen, forget about TV shows. It is better to read a book or go for a walk and meet with friends to chat. Sometimes all this helps to cope even with a very severe depressive state.

Building personal relationships

Life situations are constantly changing. In these conditions, it is important to learn how to maintain relationships with people around you (especially with loved ones). These relationships must have mutual value.

If building reciprocity does not work, a psychotherapist can help. There are certain rules of construction interpersonal communication, compliance with which really works. All difficulties will be overcome over time. Mechanisms that interfere with building relationships and setting personal boundaries will be identified.

If necessary, you can undergo communication training, which is usually beneficial and helps to diversify your current life.

Getting rid of perfectionism, which leads to destruction

Perfectionists are most often dissatisfied with everything they manage to achieve and they do not derive pleasure from the activity itself. As a result, the individual becomes exhausted over time and is increasingly exposed to stress.

Perfectionists are highly prone to depression

Fixing his attention on the negative, a person tends to paint in black tones even those events and phenomena that are positive. It is important that the amount of pleasure received from the work fully compensates for the displeasure that one had to feel during the work process.

If you managed to cope with a difficult task, you should not subsequently belittle its significance and the importance of the work done. You should also not ignore the praise of others, perceiving them without exaggeration or understatement.

It helps to analyze a particular situation with a psychotherapist. Over time, you will be able to adequately assess your own capabilities and abilities - this will allow you to lift yourself out of very severe depression.

Yes to life’s little joys and pleasures!

You shouldn’t be overly ascetic, forbidding yourself everything. Some whims should be allowed. Doctors advise establishing the following rule: give yourself at least one small joy at least once a day.

For many people, for example, shopping helps - however, for this there must be appropriate financial opportunities. Sometimes you should allow yourself extra-hour sleep, without fear that your loved ones will think: “I’m completely lazy.”

All ways to get out of depression are related to the ability to be happy. It’s really possible to enjoy the most ordinary little things in life. Even the fact that you woke up relatively healthy, have the opportunity to breathe air and communicate with people around you is already great occasion for joy.

Perhaps a trip will distract you from negative thoughts - at least a short one, for example, a trip out of town.

The above steps may be the answer to the question: how to get out of depression on your own? However, if the matter is really serious and it comes to mental disorder, it is likely that they will not help. You will need medication and psychotherapeutic methods, which only a qualified psychotherapist can prescribe.

Drug treatment

Depression can be overcome by taking certain medications. Naturally, you should not experiment with this yourself, otherwise you risk doing more harm to yourself than helping. But it is advisable to take what the doctor prescribes, strictly following the recommended dosage and frequency of administration.

Some are known to participate chemical substances in brain circuits and their direct influence on mood. In particular, we can recall dopamine, norepinephrine and serotonin - all of these are neurotransmitters that transmit signals from one brain cell to another.

Researchers have discovered a relationship between depression and an imbalance in the levels of these substances in the brain. Therefore, it is recommended to take antidepressants that change the sensitivity of neurotransmitters, thereby improving their availability.

Drug treatment for depression can only be prescribed by a doctor

As a result, a person’s mood improves (although the mechanism explaining why everything happens this way has not yet been studied in detail).

Here are the main types of antidepressants prescribed by a doctor to get out of stress and prolonged depression:

Selective serotonin reuptake inhibitors - they are aimed at changing the content of serotonin, which helps cope with nervousness.
Inhibitors responsible for the reuptake of norepinephrine, as well as serotonitis.
Tricyclics - their use may be accompanied by side effects, and therefore they are prescribed by doctors only in extreme cases.
Monoamine oxidase inhibitors are traditionally used when other treatment options are ineffective. These same drugs are actively used in the treatment of other mental illness. You should be aware that MAOIs interact dangerously with components of many other medications, as well as with some products. That's why treatment course presupposes compliance strict diet and is carried out under the close supervision of a physician.

Other medications, such as sedatives and stimulants, may also be prescribed. Separately, they are not effective in the fight against depression (from permanent disorder definitely won’t get rid of it), but in combination with antidepressants they can be quite effective.

Treatment of depression in women

How can a woman get out of depression on her own? Since in at different ages in female representatives may occur hormonal changes, this directly affects a woman’s mood and her attitude towards the world around her. Another reason may be a lack of nutritional components in the female body.

In addition, it is worth remembering that due to high sensitivity women more men are subject to stress and nervous shock, when a nervous situation contributes to a deterioration in mood, it is more difficult to recover from all this.

They often look for a way to get themselves out of trouble. deep depression, formed against the background of separation from a loved one (divorce from her husband), childhood illnesses, deterioration of relationships in the team at work, and so on.

But instead of tugging at the Internet search engine with requests and requests: “ Help me get out of depression - I can’t do it on my own“It’s best to make an appointment with an experienced psychotherapist.

You can force yourself to cope mild form disorders, but what to do and what to do if depression is already permanent? How to get out of it and get out? There is no way on your own - only with the help of psychotherapeutic sessions and, quite possibly, drug treatment. This applies to both women and men.

You should not treat this disease superficially, thinking that it will go away on its own and does not pose a danger. In the absence of treatment (or if it is carried out incorrectly), the form depressive disorder may become threatening and develop into more serious mental illness. Even hospitalization is possible.

But how to avoid this and overcome depression on your own? Is it possible to achieve this on my own or is it still impossible to do without a psychotherapist?

Permanent depression will not go away on its own

The main thing is not to panic, because this will only aggravate the situation, but will not solve the problem. The best way to overcome the described condition at the beginning of the disease is to have sessions with a psychologist. It cannot be said that the desired results will be achieved quickly, especially if the condition is serious, but you definitely should not give up and give up.