I can’t cope with depression, what should I do? Main causes of stress

Depressive syndrome is a persistent mental disorder characterized by loss of vital interests, isolation in one’s own world and chronic fatigue. The clinical manifestations of this disease are similar to emotional lability. The true form of depression is part of the diseases affecting the nervous system. In some cases, the disease in question may become chronic, which requires emergency intervention from specialists. Otherwise, there is a high risk of personality disorders, suicidal tendencies and social apathy. In this article, we will consider the question of whether it is possible to cope with depression on your own.

According to medical statistics, every fifth resident of Russia suffers from depression

It is quite difficult to cope with depressive syndrome on your own due to the lack of desire to make changes in your own life. According to statistics, only every third patient with this diagnosis successfully copes with depression on their own. In other cases, patients need psychological help and drug treatment. In order to cope with depression, the cause of its occurrence must be identified. Since it is incredibly difficult to understand your own feelings on your own, you should seek help from a specialized clinic.

An experienced psychotherapist or psychologist will help you sort out internal conflicts and find the main cause of the disease.

The importance of finding the cause of depressive disorder is explained by the fact that only this method can determine the form of the disease. Both the duration of treatment and the methods of therapy depend on the causes of depression. Today in medicine, the disease in question is divided into four types, each of which has its own distinctive features:

1. Endogenous type– one of the most common forms of depressive syndrome, arising against the background of neurological or mental disruptions in the functionality of the human body. In approximately eighty percent of cases, a patient with this form of the disease requires long-term rehabilitation in a hospital setting. Refusal of drug treatment can lead to progression of the disease, which will make the patient dangerous to his own environment.
2. Clinical appearance– one of the forms of depressive disorder, which is characterized by severe consequences for the patient’s psyche. This form of pathology requires treatment in a hospital setting with the use of potent medications. Most often, specialists use tranquilizers and nootropic drugs to treat this form of pathology.
3. Jet type– appears against the background of severe psychological shock, emotional trauma and various circumstances that disrupt psycho-emotional balance. The reason for the development of reactive depression can be the death of a loved one, physical and psychological violence against the individual, the dissolution of family ties and a change of place of residence.
4. Hidden type– According to experts, this type of depression has an increased danger to human health. The latent form of depression occurs without any clinical manifestations that are characteristic of this disease. Most often, a hidden illness manifests itself in the form of loss of appetite, chronic fatigue, migraine attacks, insomnia and emotional lability. Many patients, when turning to a doctor, say that they are tormented by various groundless fears and a pronounced feeling of anxiety.

It is important to pay attention to the fact that prolonged absence of drug treatment can lead to suicidal tendencies. Most often, suicidal tendencies manifest themselves in adolescents, against the background of prolonged stress. Given this feature of puberty, parents of teenagers should pay increased attention to their emotional state.

Women suffer from depression about twice as often as men

Vitamin therapy as a means of combating stress and depression

Before talking about the importance of vitamin therapy in the fight against various mental disorders, it should be mentioned that multivitamin complexes should be used only in the early stages of the development of the disease. There are a number of different vitamin groups that are directly involved in chemical reactions occurring in the brain area. Given this fact, experts say that vitamin deficiency can cause increased susceptibility to stress. In order to compensate for the lack of useful elements in the body, you should take a course of vitamins. Most of the drugs included in this group contain a daily dose of microelements necessary for normal human life.

Despite the fact that this range of medications is available in pharmacies without a prescription, multivitamin complexes should be taken only after prior consultation with a specialist. The importance of consultation is explained by the fact that an excess of certain minerals can negatively affect human health. That is why many doctors recommend that their patients first undergo a diagnostic examination and undergo tests. Vitamin complexes containing sodium and magnesium, in case of overdose, can cause acute intoxication of the body. It is also worth mentioning the dangers of iodine for people with impaired thyroid function.

Among the abundance of various drugs from this category on the pharmaceutical market, the effectiveness of the following drugs should be highlighted:

• "Complivit";
• "Vitrum";
• "Pikovit."

Many experts talk about the importance of adding natural sources of vitamins and mineral salts to your daily diet. Red and yellow vegetables and fruits contain an increased amount of useful microelements. This category of products includes bell peppers, lemons, pumpkin, tomatoes and beets. Scientific experiments have proven that the above products not only have the ability to influence the emotional mood, but also have a beneficial effect on the synthesis of chemical components that normalize brain activity.

Sunbathing as a cure for depression

When considering the question of how to cope with depression on your own, it should be mentioned that most often the development of mental disorders is facilitated by an acute deficiency of vitamin D. Experts also note the fact that it is almost impossible to compensate for the lack of this element in the body with the help of medications. Lack of sun contributes to the worsening of emotional disorders, and also acts as the root cause of symptoms of neurasthenia and psychosis. According to studies, approximately ninety percent of patients in neurological clinics spend less than one hour a day outside.

Scientists are still arguing whether depression should be recognized as a serious illness, or is it just a whim, a desire to attract attention to oneself

Replenishing the deficiency of ultraviolet rays can eliminate the signs of impending depression. You can get rid of migraine attacks, feelings of fatigue and emotional lability through long walks before bed. Psychologists note that the average duration of stay in the fresh air should be at least three hours a day.

In addition to replenishing ultraviolet deficiency, a proper daily routine is important. In order to improve one’s own well-being and achieve maximum performance, a person should wake up no later than eight o’clock in the morning. The duration of sleep and rest also have a certain role. According to doctors, the optimal duration of sleep is at least eight hours a day. You can make up for the lack of sunlight in the winter season by visiting a solarium. The duration of one procedure should not exceed five minutes per week. In addition to replenishing vitamin D, tanning is a “powerful tool” for relaxation that can reduce sensitivity to stress.

Please note that the presence of tumors on the body is a contraindication for this procedure. People with benign tumors are not recommended to stay in direct sunlight for long periods of time.

Physical activity as a means of increasing stress resistance

Let's look at how to cope with depression and stress on your own, with the help of physical activity. It has been scientifically proven that during increased physical activity, the human body reproduces serotonin in increased quantities, which is the “hormone of joy.” That is why many specialists in the field of psychology recommend that their patients visit gyms, dance clubs and swimming pools as often as possible. Physical activity has a positive effect on both brain activity and the state of the central nervous system. In addition, physical activity has a positive effect on the condition of many internal organs.

Real, classic depression, known to science for more than a hundred years, is a severe mental disorder

If there are contraindications to the listed types of activities, you should turn your attention to Pilates, yoga and callanetics. These practices are based on various exercises aimed at developing muscle tissue. All gymnastic exercises are performed in a calm rhythm, which allows you to maintain a natural breathing rate. Based on this, we can say that these types of fitness are most suitable for people who do not have the opportunity to devote time to heavy exercise.

Food as a source of good mood

In order to cope with depression yourself, you need to tune in to a positive mood and find your own sources of good mood. One of the powerful tools for raising your spirits is various sweets. Experts recommend not to neglect this method, since most sweets, in addition to dyes and glucose, contain useful microelements.

Popular desserts include various dried fruits that are rich in calcium and vitamin C. Sugared ginger, cranberries or cherries mixed with powdered sugar and, of course, natural dark chocolate. In addition to the above sweets, jam made from walnuts, rose petals and pine cones will help lift your mood. The medical benefits of nuts have been known since ancient times. These fruits have a positive effect on brain activity, muscle tone and the state of the immune system, thanks to a whole range of useful microelements. However, eating sweets too often is not recommended, due to the possible risk of increased blood sugar and blood pressure problems.

The benefits of medicinal herbs for chronic stress

The state of chronic stress requires the use of various drugs that have a sedative effect on the body. Most often, the cause of chronic stress is an unfavorable social environment and various professional conflicts. To reduce susceptibility to stress, experts recommend using decoctions based on medicinal herbs. In many pharmacies you can purchase herbal infusions that have a calming effect. This mixture should be brewed like regular tea. In order to increase the beneficial effect, you can add a small amount of natural honey to the decoction. Honey is a natural remedy to combat insomnia and many other mental disorders.

By turning to a psychologist in time, you can not only get rid of alarming symptoms, but also explore the depths of your own psyche

When purchasing herbal tea, pay attention to those products that contain lemon balm, peppermint, valerian root and fennel seeds. To prepare the decoction you will need a container with a volume of about half a liter. In order to prepare five hundred milligrams of decoction, you should pour two dessert spoons of dried herbs with hot water.

After the decoction has cooled, it can be taken as a separate drink or with various sweets. In conclusion, it should be noted that the use of sedative drinks will not immediately achieve lasting results. However, in combination with the above methods, a positive trend in the treatment of depression can be achieved in a few weeks.

We believe that depression is a temporary deterioration in mood that should not be given much attention. This attitude towards the disease leads to the fact that every year in Russia the number of people who decide to commit suicide is growing. It is worth recognizing that depression is a rather serious disease, the treatment of which must be approached with all responsibility. There are many known methods for identifying the disease and its treatment. There is even a special depression scale that allows you to determine the degree of the disease. In the West, many people have a personal psychotherapist. People understand that by trying to cope with an illness on their own, they are harming themselves. We are used to dividing everyone into the healthy and the mentally ill in the old fashioned way. But there is nothing wrong with going to a specialist to explain how to overcome depression. There are lots of ways to do this. In mild cases, you can help yourself. Moreover, this disease is easier to prevent than to treat.

Story

Do you think depression is a modern disease? However, it is not. The ancient Greek physician Hippocrates described a condition called “melancholy,” the symptoms of which are very similar to depression, and also gave some recommendations for its treatment: tincture of opium, warm cleansing enemas, drinking mineral water from the island of Crete, massage and baths. He drew attention to the fact that people's mood often depends on the time of year and weather. Hippocrates wrote that the condition of many melancholic people improves after a sleepless night. Then he almost made the discovery of the therapeutic effect of sleep deprivation and phototherapy - methods known today to treat depression.

Causes of the disease

Depression can occur in a person against the background of any events, strong negative emotions, for example, the death of a loved one, dismissal from work, and so on.

In this case, they say that the disease is reactive in nature (from the word “reaction”). It happens that the disease develops during times of severe stress with excessive brain load. A person is faced with a lot of problems that he cannot cope with. At least that's what he thinks. The brain's defense mechanism is activated. A depressed person begins to think something like this: “I won’t succeed. Why do anything? Life isn’t going well. I don’t want to live.” But sometimes the disease occurs for no apparent reason. In this case, depression is called endogenous ("originating from within"). Psychologists have also noticed that many people in bad sunless weather or when spending a long time in darkened rooms can develop a state of depression, joylessness, and fatigue. Here they talk about the seasonal nature of the disease. It is treated with light therapy and walks in the fresh air in sunny weather. Sometimes depression occurs as a side effect when taking certain medications, such as corticosteroids, Levodopa, and so on. After discontinuation of the drugs, the patient's emotional state improves. Abuse of alcohol, drugs, and sleeping pills can also lead to painful anxiety and restlessness in a person. Some women may experience depression during pregnancy.

Symptoms

Diagnosing the disease is sometimes very difficult for specialists.

We have a common opinion that if a person seeks help from a psychotherapist, then he is mentally ill. And this is a stigma for life. Many patients try to keep silent about the signs of the emerging disease, fearing the prescription of antidepressants. Some do this out of fear that this information may end up in the medical record and become known to the employer. Experts have their own methods for determining the presence and severity of the disease. One of them is testing the patient. This disease has no gender or age. It is believed that depression in men manifests itself in the same way as in women. And it can occur both at a young age and in old age. Psychotherapists believe that a person can be said to have depression if two of the main symptoms and at least three of the additional ones are present. The main symptoms include:

• a depressed state that does not depend on external factors, manifesting itself over a long period;
• sudden loss of pleasure and interest in something;
• loss of strength, increased fatigue.

Additional symptoms are:

• frequent feelings of guilt, fear, causeless anxiety, and so on;
• pessimism;
• low self-esteem;
• thoughts of death, suicide;
• loss or sharp increase in appetite, weight gain or loss;
• insomnia;
• inability to concentrate on anything or make decisions;
• the appearance of an unpleasant sweetish taste in the mouth (glycogeusia).

Information about the symptoms and causes of this disease will help us understand how to overcome stress and depression. Next we will talk about methods to cope with the disease.

Antidepressants

Is the whole world around in black colors? Lots of problems and no way to solve them? The circle is closed, there is no way out? How often do such thoughts appear in our heads. We are all human, and each of us from time to time has some problems in the family or at work, our mood deteriorates, we get tired. But if restless thoughts, fear, and despair overwhelm you too often, it’s time to visit a psychotherapist. There is no need to guess how to overcome depression on your own. Qualified specialist help will come in handy here. Treatment is not always carried out in a hospital. The main method is outpatient, with the use of antidepressants. For mild forms of the disease, herbal-based medications are often prescribed, for example, Hypericin (extract from St. John's wort). More powerful tools include:

• medications "Clomipramine", "Cipramil", "Imipramine", "Fluoxetine". Used to treat deep melancholy and apathetic depression. They are stimulant drugs.
• medications "Desipramine", "Pyrazidol". Intended for subpsychotic depression. They have a beneficial effect on the anxiety component of the disease.
• "Amitriptyline" remedy. Often used to treat patients with suicidal tendencies. A sedative drug.
• medicines "Lyudiomil", "Azafen". Prescribed for mild depression with elements of mild anxiety.
• the drug "Coaxil" (indicated for high blood pressure and intolerance to antidepressants).

It is worth remembering that taking medications on your own without a doctor’s prescription is prohibited. Only a specialist will be able to accurately determine the presence and severity of the disease and prescribe the medications necessary to solve the problem. The doctor prescribes the dose of the drug for each patient individually. Treatment is carried out under close supervision by a medical institution.

Psychotherapy

For mild to moderate severity of this disease, specialists often turn to non-biological types of therapy, such as psychotherapy. In some cases, the method is used in conjunction with the use of psychotropic drugs. But sometimes depression can be treated without prescribing antidepressants. The psychologist first determines the type and extent of the disease.

He then prescribes appropriate treatment. Depending on the task performed, the following types of psychotherapy are distinguished:

• Behavioral. Has a beneficial effect on people concerned about psychosocial or interpersonal problems. Helps patients avoid unpleasant, painful activities and create a comfortable, attractive work environment around them.
• Cognitive. Often used in conjunction with behavioral techniques. Allows you to eliminate pessimistic thoughts that interfere with healthy activity, block dysfunctional attitudes and beliefs.
• Interpersonal. The method is based on the “here and now” principle. Aimed at solving current problems of interpersonal relationships.

Benefits of exercise

There are other non-drug ways to combat a disease such as chronic depression. They are usually used by psychotherapists. But knowing about their beneficial effects on the human psyche, you can try to cope with depression on your own or even prevent it. One of these methods is regular exercise. This technique is used both in conjunction with antidepressants and as an independent means of therapy. It has been clinically proven that during physical activity, our body produces and releases a large amount of endorphin (the hormone of joy) into the blood. Who doesn’t remember what a wonderful feeling of satisfaction, pleasure and pleasant fatigue comes over us after a good run in the fresh air or after an hour’s workout in the gym?

In addition, it is believed that an increase in body temperature during exercise contributes to general relaxation of the body. Experts advise everyone who wants to cope with this disease to perform exercises that involve deep breathing. Do you want to know how to cope with depression on your own? Do yoga, swimming, running or walking. The method shows the greatest results in depressive states that develop in people after a stroke and recovery from alcohol addiction. However, it is worth noting that the technique is ineffective in severe forms of depression.

Occupational therapy

Such a technique as occupational therapy has much in common with the method of physical activity. Some of us have probably noticed that while doing any housework or any other work, we are distracted from the everyday problems that have piled up, calm down and relax. Many of us even unconsciously use occupational therapy to relieve mental stress, anxiety and fear. The most positive point here is the absence of any medications in the treatment. Therefore, this method simply cannot cause harm, even if used without the prescription of a specialist. The fact that work has a beneficial effect on the human psyche and mood was known to ancient Greek doctors five hundred years BC. And in Franklin's time in America, occupational therapy as a method of treatment was often used by Quakers in sanatoriums. There the mentally ill spun flax. Such work calmed the nerves of patients and returned them to normal life. Want to know how to treat depression at home? Do laundry, cleaning, car repair, whatever... As long as your thoughts are occupied. Then you simply won't have time to worry and be sad.

Other methods

There are other, no less effective techniques that will help overcome such an illness as chronic depression. They are often used in psychotherapists' offices. But you can also use them yourself at home. These include:

• Light therapy. Many of us have noticed how our mood deteriorates when autumn comes with its slush and lack of bright sunny days. For some people, this seasonal mental disorder can lead to serious consequences. Light therapy is then the most popular and effective treatment method. Both special artificial lighting chambers and natural sunlight are used here. The best option is a walk on a dry, sunny day in the fresh air. It has been noted that 0.5-1 hour a day for 8-12 weeks of using the method is enough to stabilize the situation.
• Music therapy. In this case, music is used for medicinal purposes. You can listen to classics, play your favorite song or melody. It became widespread as a method of treating the mentally ill after the Second World War. Surprisingly, it was used not only in psychotherapy, but also to facilitate childbirth, treat tuberculosis and stomach ulcers.
• Meditation. There are many different techniques, during which the meditator takes a certain position and concentrates on his internal sensations. Often the intake is combined with certain breathing exercises. Meditation is known to have beneficial effects on metabolism, blood pressure, brain activity, and so on.
• Art therapy. The method is based on the influence of fine art on the human psyche. The term "art therapy" was coined by artist Adrian Hill in 1938 when describing his work in sanatoriums with tuberculosis patients. The technique is often used when working with people who have difficulties in relationships with other members of society, if they have phobias, anxiety, low self-esteem, fears, stress, etc.

It is worth mentioning other methods used by doctors, with the help of which even severe depression is treated. These are magnetic therapy, acupuncture, hypnotherapy, aromatherapy, transcranial magnetic stimulation, electroconvulsive therapy, vagus nerve stimulation, etc.

How to cope with depression during pregnancy?

Preventing a disease is always easier than treating it. There are situations when the occurrence of an illness can be expected. We are talking about a condition called depression during pregnancy.

It manifests itself in women in different ways: frequent mood swings, tears for no reason, increased irritability, fatigue, loss of physical strength, and so on. Is it necessary to talk about how negatively all this affects the unborn baby, not to mention the health of his mother? What advice can I give here? Firstly, you must definitely ask your family and friends to help with household chores. Secondly, do not hesitate to seek help from a psychologist if the situation requires it. His qualified assistance is necessary in some situations. Thirdly, the expectant mother should try to get enough sleep every day. Lack of sleep is the main cause of psychological problems. Depression often occurs on this basis. Reviews from women who have already given birth indicate that with the constant help of loved ones, they rarely experienced a similar condition during pregnancy.

Anxiety Limiter

Very often we are overcome by fear about what has not yet happened, but may well happen. We are constantly worrying about something. Some of us worry about the illness of our loved ones, drawing in our imagination terrible pictures of complications of the disease. Someone - about the inability to repay the debt on time, assuming what will happen if the money is not found on time, etc. Of course, all these problems are very important for us. But many things that we fear so much never happen in our lives. It turns out that we worried in vain. This robs us of the joy of life, peace of mind and physical strength. The habit of worrying about any reason can lead to the development of severe depression. Therefore, it is so important to curb our emotions and thoughts in time so that they do not overcome us. How to do it? Set what is called a “worry limiter.” Just imagine for a moment that the worst thing you fear has already happened. That's it, you have nothing more to lose. But the world didn’t collapse after that, did it? Nothing bad happened. All problems can be solved, including these. All that remains is to breathe out and move on with your life. So was it worth getting upset over such trifles that may never happen in our lives?

Faith saves

Many people are interested in the question: how to get out of depression on your own, without depressants and the help of a psychologist? There is one simple and sure way to defeat worry, anxiety and lack of faith in one’s own strength once and for all - this is religion. A believer always adheres to eternal fundamental truths. This gives him peace, tranquility and confidence in the future. He knows he is not alone. He will not have to fight his problems alone if they overcome him. There is a God who will never leave him. Even an unbeliever who is in complete despair often turns to the Lord in prayer, grasping at the last straw that promises him salvation. In difficult situations we cease to be atheists. So why wait until despair and fear come over us? Why not turn to God right today with a prayer for help?

How does this work on a psychological level? First, by saying prayer and expressing our feelings and aspirations in words, we clearly identify our problem. This further helps us solve it. Secondly, when we turn to God, we understand that we are not alone. This gives us confidence in ourselves and our abilities. Even the most psychologically strong person can one day break down when coping with their problems alone. Thirdly, prayer is the first step to resolving a difficult situation that worries us. It is impossible to ask God for something every day and not start doing something about it. The famous French scientist and experimental surgeon said it this way: “Prayer is the most powerful form of energy that a person can generate.” So why not use this energy to solve our pressing problems?

Will a sleepless night help?

This technique is often used by specialists in the treatment of mentally ill people. Its scientific name is sleep deprivation. It was known to the ancient Greek physician Hippocrates, who established a connection between a sleepless night and an improvement in the mental state and general well-being of the patient. The trick is to keep the patient awake at night. A distinction is made between complete sleep deprivation (the patient does not sleep all night and the entire next day) and late night sleep deprivation (the patient is woken up between 1-2 am and does not sleep until the end of the day). Want to know how to overcome depression? Spend a sleepless night and sleep the entire next day. Perhaps this is exactly the kind of shake-up your body needs. A positive effect from using the method can be achieved in 60-70% of patients. However, it has been noted that after returning to normal sleep and wakefulness, many patients experience frequent relapses of the disease. Therefore, the reception is combined with light therapy, the prescription of antidepressants, etc.

There is a lot to be said about how to overcome depression. But our most important assistant in this is ourselves. In any situation, no matter how difficult it may be, it is useful to follow these recommendations:

• Don't be left alone with the problem. Share it with someone close to you. Someone will definitely suggest the right solution if you don’t find it yourself. It’s not for nothing that people say: “One head is good, but two are better.”
• Lead an active lifestyle. Do sports, dance, draw... Then you simply won’t have time left to think about your experiences.
• Try to get out into nature more often. Communication with her has a beneficial effect on our well-being and mood. Nature gives a powerful boost of energy and replenishes vitality.
• Find yourself some outlet. A person is not a robot. You can't just focus on work and family all the time. Everyone probably has something they like, be it fishing, cross-stitching or writing poetry. Let others consider your hobby an empty whim; it is vital for you and gives you peace and satisfaction.

We looked at methods to overcome depression. Some of them are used only by specialists in the treatment of mentally ill people. But most can be used independently, at home and without a doctor’s prescription, to get rid of constant anxiety, fears and bad mood.

And again I will answer your question how to cope with depression.

How to cope with depression?

So, how to cope with depression on your own. Some people believe that the best way to deal with depression is to see a specialist. Yes, I agree that this is very true for severe cases of depression. In a situation of severe depression, it is, in most cases, impossible to cope with depression on your own, and in such a situation, turning to a specialist is the only way to solve this problem. This article was written for those who sometimes feel slightly depressed and are still able to overcome themselves. This article will talk about how to deal with depression on your own.

Pseudo-beliefs

Why do many of us suffer from depression, while other people who have also experienced similar events in life are not predisposed to it? We all have our own personal way of thinking. This is why we are different from each other. Life would be uninteresting if all people on Earth behaved and thought the same way. Each person reacts to situations differently. We are free because we can think as we please and whatever we want, and it concerns absolutely no one. This is our freedom - the freedom to think.

Unfortunately, we often poorly understand the structure of our thinking and begin to think about it only when our psyche begins to break down. Several people may face the same problem, but one of them will solve it quite quickly and the current situation will not hurt his feelings or cause him any harm, while the other will become depressed.

Psychologists who conducted studies with real people who suffered from depression found that they all had one common way of thinking. They called this feature of thinking - pseudo-beliefs. What is a pseudo-belief? Pseudo-beliefs– these are not very realistic beliefs related to life in general. Sometimes these beliefs are realized by a person, and sometimes not. And it is these beliefs that often become the cause of depression. In order to successfully cope with depression, it is necessary: ​​first, to become aware of these beliefs, and second, to change them to more realistic ones. In the case, that is, when this internal work is completed, a person can not only cope with depression on his own, but also in a radical way.

So what do these beliefs look like?

1. The belief that expressing anger or irritation towards other people is very bad. You probably think that you have no right to be angry or dissatisfied with other people, no matter what they do or say. That's why you always try to find excuses for them. You think that if you show your true feelings towards other people, they will be offended. Many of us have been convinced since childhood that expressing anger and irritation is very bad. In reality, anger is an innate protective energy that all living beings have. Psychologists are convinced that reasonable expression of anger and irritation in relationships is not only permissible, but also necessary for the development of these relationships. Often this belief is associated with the following two:

2. The belief that talking about your desires is selfishness. This belief is also instilled in us in childhood. Adults tell children that “getting ahead is bad”, “you should always give in” and thus they become accustomed for a long time to the fact that the desires of others are much more important than their own. You probably think that others deserve more than you. The trouble here is that once you start playing the role "assistant", then giving it up can be extremely difficult. Because of this role, you may be offended by other people, because consciously or unconsciously, you will expect the same care from them. They will think that everything you do for them is for your own pleasure, and they don’t think at all that they do anything for you. "must".

3. The belief that good deeds will definitely be rewarded. If you have a tendency to do good deeds out of a sense of duty, because “that’s how it should be” and you think that one day they will be rewarded, then in this case you are most likely mistaken. You should only care about others if you sincerely want it yourself. The reasons for this situation could be money, love or gratitude for what these people have done for you. People who dedicate their whole life to fulfilling their duty, as a result, realize how much they have lost and in most cases become depressed.

The above beliefs are not limited to those who are prone to depression. However, for people who often suffer from periods of depressed mood, this way of thinking is common. In addition to these three beliefs, other pseudo-beliefs may be encountered in more severe depression.

4. Thinking like this "all or nothing". You might be thinking like: or “If I can’t do anything, then I won’t do anything at all.”.

5. Exaggerated judgments: “No one is ever interested in my feelings”, “Some kind of trouble always happens to me.”

6. Lack of belief that other people can genuinely feel sympathy for you. Being absent from yourself can cause when other people show you kindness or do something nice, you begin to think that they have a hidden agenda to do this to you.

If you find that some of these above beliefs apply to you, you can change them. For example, you can change a belief: “Since I didn’t go to this training, then there is no point in attending the next classes.” for something like “Irregular training, of course, is not as effective as regular training, but it will still benefit me one way or another.” When changing your beliefs, pay attention to how your attitude about yourself changes.

If you manage to change your own beliefs on your own, then I congratulate you, because with such skill you will most likely be able to cope with depression yourself. But there is one small "But". In order to do this work yourself, you need to have the skills of self-reflection, or, more simply, self-observation. If you are unable to understand your own beliefs, feelings and thoughts on your own, in order to complete this work you may need the help of an outsider who is able to give an objective assessment, looking at you from the outside.

So, at the beginning of the article we talked about the relationship between mindset and depression and that by changing some beliefs, you can cope with depression on your own.

Other ways to help cope with depression

Everyone knows that people who have low levels of depression are more prone to depression in some circumstances than others. Therefore, if you are often in a bad mood, it will be useful for you to work on.

Below I offer some ways that, in fact, are not methods, but they will help you realize your worth, allow yourself freedom of feelings and thoughts, thereby reducing the chances of depression.

1. Engage in creative activities. You can engage in any creative activity that you like best. This could be drawing, cooking, sewing, playing musical instruments, dancing, writing stories or poetry. It is important that during classes you switch your attention and engage your emotions and feelings.

2. Every day to-do list for the whole day and check the box when the task is completed. These overly simple actions will give you the opportunity to see that you have achieved something. But don’t be too hard on yourself, and if you suddenly realize that you would rather do something else, do it... and add this activity to your list.

3. Keep a diary and write down your experiences in it every day. At the end of each day, write down in your diary everything that happened to you during the whole day, even if these events seem insignificant to you. Write what attracted you and why, what you liked from what you heard, read, saw, and so on. But try in every possible way to avoid mentioning negative emotions.

4. Exercise. Daily exercise stimulates the body's production of hormones such as endorphins, which leads to a significant increase in mood. Endorphins are chemical substances that are produced by the brain, or rather its neurons, and which control the functioning of the endocrine glands in the human body, and also affect a person’s mood. That's why they were called "happiness hormones". But playing sports not only helps cope with depression due to the mere production of endorphins. When you do physical exercise every day, high self-esteem, as you already know, helps to cope with depression.

5. Take a walk every day. A daily walk in the morning has been shown to improve the mood of people suffering from depression. Try to enjoy the walk - look around, inhale the smells, listen carefully to the sounds. At first, all this may be unusual for you, but very soon you will get used to it and will truly enjoy the walk.

6. Choose your sources of information carefully. If you watch the news every day, read newspapers or online publications, which always talk about disasters, wars, accidents and other rubbish, then you are at great risk. With the help of similar "news" The media are raising their ratings. Negative news is a very easy way to attract people's attention, which is what most channels and publications resort to. At the same time, it has been scientifically proven that negative news makes people anxious and increases depression. Even if you find out that somewhere a hundred kilometers from the shopping center a minibus flew into a ditch, resulting in the death of several people, you still will not help these people. Therefore, sometimes take breaks, please yourself and allow yourself to watch/read only pleasant and light information.

7. Smile more often. It has been proven that when a person smiles, his body begins to produce chemicals that make the person feel joyful. Magazines or TV shows that you like will help you smile more often.

8. Give it a try. Imagine that you have become an actor who plays the role of a happy person and try to get used to this role as much as possible. This all probably sounds a little strange, but this method always works. Take time for yourself and pretend every day that you are truly happy. Try to behave as you would really behave: do not pay attention to all sorts of little things, concentrate on the pleasant moments: eat delicious food, do something pleasant. It was noted that a person becomes depressed, not so much because of problems, but because of the lack of positive emotions. While doing this exercise, try to enjoy every second, and most importantly, do not let negative memories that happened to you in the past swirl in your head. And one more piece of advice - don’t take this exercise too seriously, just experiment and see what comes of it all.

9. Find someone to talk to who is ready to listen to your problems and give you useful advice. Sometimes, in order to understand yourself, you need to talk to someone. It is important that this is a person you trust and who is ready to listen to you, without you "judge". This could be your parents, a close friend or friend who does not have a tendency to gossip. If you don’t have such friends, then you can make an appointment with a psychologist and discuss your problems with him.

how to cope with depression, depression, how to cope with depression yourself

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Depression is a serious mental disorder that leads to pathological conditions that can only be eliminated with the help of a doctor. However, people often understand depression as a depressed state in which they find themselves when various troubles occur in their lives. Many events can lead to depression. The main condition is significance for a person. If a person loses or becomes unable to have something that is meaningful to him, then he becomes depressed. And here it becomes important to be able to cope with depression on your own, so as not to worsen the situation so much that you will have to be treated together with a doctor.

Absolutely all readers of the psychological help site face stress. What causes stress? Unpleasant situations, criticism, dissatisfaction with specific events or phenomena. Every day a person is faced with something that he does not like. If he is unable to release the negative emotions that would otherwise accumulate, then the person may soon enter a depressed state.

Based on the above, two conclusions can be drawn:

1. To cope with depression, the situation that is depressing you should not be significant to you. The loss of a large sum of money will be depressing, since a person has been saving it for a long time. If you lose something you have been working on for a long time, it can lead to a loss of strength and energy. A person should simply understand that in this world you can work for a long time on something and lose everything in one moment. It's unpleasant, painful and offensive. However, it depends on him whether he will grieve over what was lost or will not give up and will continue to live. Make what is significant insignificant or less significant, not as important as the opportunity to live happily, no matter what.
2. To cope with depression, learn to let go of negative emotions. If you keep them to yourself, they will soon reach their peak limit, after which the person will either break down or plunge into depression. Why hoard something that doesn’t bring you pleasure and happiness? Think about it. Troubles will happen all the time, but why accumulate the bad emotions that arise.

The human psyche is unique - it is ready to live by the rules that a person dictates to it. However, many people from childhood are taught to accumulate all the bad things and not notice the good. The sages say that unhappy parents can teach their children to be just as unhappy. Such parents cannot teach to be happy, because they do not know what it is like. That is why so many people who continue to preserve the traditions of their parents plunge into despondency, melancholy and apathy.

However, every person has a choice. If as a child, when you were little, you adopted everything that was inherent in your parents in order to survive, now, when you are already an adult, you have a choice - to be like your parents, or to become different than you want be. Every person has the choice to live the way he wants.

Just understand: if you decide to live differently than before, it will require a lot of effort and time from you. You can't change your life in one day. You will have to spend many months and even years learning not to give up, remain calm and be happy. However, if you try, you will achieve what you want.

How to cope with depression?

The problem of coping with depression is becoming more common. The reason is that a person does not always realize what is happening to him, which is why he is not able to find ways to quickly eliminate the unpleasant condition. To cope with depression, you must first acknowledge its presence. Moreover, you need not to cherish this state in yourself, but to see how happily you can live, how uninteresting the world becomes while a person is in it.

Depression has existed throughout history. However, for some reason it is becoming increasingly difficult for modern people to cope with it. What is the reason? Psychologists find answers in the lifestyle of past and modern people. If in ancient times people were forced to lead an active lifestyle, work physically, think less with their “smart” heads and analyze the situation, then modern people are less active, think more than they do, and constantly focus on troubles.

There is such an expression as “woe from wit”, when a person may have a lot of knowledge, but not use it or do not know what to do with it. Modern man is very smart, but his stupidity is manifested in the fact that he is simply not able to use his own knowledge. And the former person can be compared to a child who does not understand anything, but feels that it is unpleasant for him. He simply does everything to get away from what is unpleasant to him.

Sometimes you just need to allow yourself not to be depressed. This is quite difficult to do until you understand that a person is capable of managing his own conditions.

1. What prevents a person from smiling?
2. What prevents a person from doing what he loves?
3. What prevents a person from going out into the sun and enjoying its warm rays?
4. What prevents a person from simply saying to himself: “Enough is enough. I'm tired of being depressed"?

People simply enjoy the fact that they can do nothing, citing depression. If at first you can understand that a person is simply tired of constant failures or troubles, then later it can no longer be called laziness.

To cope with depression on your own, you first need to want it, and not just try or pretend that something is being done.

• Change your attitude towards those situations that make you depressed. A person is asked to reduce the importance of some of them. There is no need to worry about anything, as this will only lead to exhaustion. It’s better to focus on what’s important, and just take everything else as trivial.
• Stay calm in stressful situations. We will not suggest that you avoid stress. Just learn not to create situations for yourself that will cause you stress. At the same time, there is no escape from troubles. It is better to learn not to run away from them, but to easily cope with them.
• Postpone important tasks until later. If you feel a loss of strength and the inability to cope with something, allow yourself to resolve all the issues later. You will still have time to resolve important matters, but now allow yourself to rest.
• Get plenty of rest. Depression suggests that, most likely, before it appeared, you took on too many responsibilities and work, often encountering failures and the inability to complete everything on time. If that's the case, then save yourself the trouble of doing work that other people have to do. If you just work a lot, then postpone some tasks until later to give yourself a break.
• Communicate with people more often. Moreover, the circle of communication should be varied and interesting. The more people you communicate with, the less you get stuck on one thing. Topics with different people constantly overlap and sometimes do not coincide. At the same time, these people should be interesting to communicate with, pleasant and friendly.
• Focus on enjoyable activities. Things that are not interesting to do lead to depression. A person may have had to spend a lot of effort on doing things that do not give him anything good. Here you need to please yourself. Make time to pursue your hobbies.
• Move, avoid idleness. Depression develops where there is stagnation. Note that when people are depressed, they lie on their beds and suffer. Don't allow yourself to be lazy. Play sports. Go to the beach. Go shopping. Don't let your negative feelings keep you stuck at home.
• Eat right. Moreover, do not forget to eat in principle. Many people get so caught up in their worries and activities that they don’t remember the last time they ate. It is easy to throw a hungry person off balance. And if you are full, then you are more satisfied.

If all the recommendations do not work, do not neglect the help of a psychologist. Despite the negative attitude towards these specialists, it is better to take care of your own mental health rather than the opinion of society. It is better to get rid of depression with a psychologist than to spend your life always experiencing it.

How to cope with depression on your own?

It is possible to cope with depression on your own if you respond to its occurrence in time. In mild form, depression is not dangerous. You can go hiking on sunny days or do sports or physical activity. However, with severe depression, things become more complicated. A person usually already revels in his condition and does not want to get rid of it, finding various arguments and justifications.

To cope with depression on your own, do not allow yourself to isolate yourself in the house, close the curtains and listen to sad music. One day you can afford this behavior. But on the second day, wipe your tears and go outside to people. It is not recommended to resort to such methods of getting rid of depression as drinking alcohol, taking pills, going to nightclubs or other places where “free love” flourishes. Why?

1. Alcohol ruins your health. You will have to drink every day in order to once again relax and not think about problems.
2. The pills will only calm you down temporarily. What will you do then when their effect stops?
3. Nightclubs and other places with “free love” will not solve your problems, even if the cause of your depression is unhappy love or separation from a loved one. You need to resolve all issues with your loved ones or let them go and move on with your life.

To cope with depression, you need to realize that all problems are created by a person himself. If you have encountered failures that are causing you to suffer, then it’s time to realize that you created them yourself. You have done things that lead to failure. Trying to find someone to blame, you forget that you are no less guilty than others. When trying to find an answer to how to solve a problem, you forget that you have to start by changing your actions.

If depression has really exhausted you, then you should admit your own powerlessness. Ask family or friends for help. Don't be ashamed of your powerlessness. It’s better to get rid of it so as not to sink further into depression.

How can you finally cope with depression on your own?

You will have to change your lifestyle a little (actions, views, daily routine) in order to finally cope with depression on your own. If you are ready to get rid of your condition, which allows you to lie, suffer and be lazy, then start making changes. What is important here is internal desire, not external necessity.

Depression is translated from Latin as depressed human condition. This is a special mental disorder and therefore it is very important to know how to get out of depression on your own or with the help of specialists. After all, it is characterized by a decline in vitality and mood, pessimistic assessment of the surrounding world and oneself, including inhibited state of motor and intellectual development, somatoneurological disorders of the nervous system.

Symptoms of depression include: as low self-esteem of one's personality, various cognitive properties, associated with one’s own destruction and detachment from the external environment.

A person in depressed state differs from other people in the prevalence and diversity of underestimations of their personality.

So, from this article you will learn:

• What is depression, melancholy;
• Types and signs of depression (postpartum depression, etc.);
• Symptoms of depression in women and men;
• How to get out of depression - 10 tips on what to do and how to get rid of it yourself;
• etc.

What depression is, how to get rid of it and how to get out of this state, read further in the article. Types, symptoms and signs

Depression- This quite common mental illness to date. Doctors often equate it to a cold, since according to statistics, in percentage terms, these diseases are much more common than others.

You can often hear the phrase “ I am depressed"from a completely healthy person. Basically, this is how people who feel failed in any life endeavors.

But, despite their failures, a person continues to live in his usual environment, without making any changes to his life.

From another point of view, the person who is actually suffering depressive disorders, constantly experiences depressed state And feeling of helplessness And alienation who do not leave him even for a second, does not notice his painful state, or rather, simply does not want admit oneself to be sick .

This fact significantly disrupts people’s ability to adequately relate to the world around them and prevents them from communicating with work colleagues and with your family, since the ability to logically and adequately evaluate this or that vital important situation.

Today, depression is one of the main problems of the public. This is primarily due to the increase in this disease among people.

The relevance of this problem in Russia, according to psychologists, is associated with the economic crisis in the country. People have no confidence in the future, do not understand current conditions, are worried about their future and the future of their children, and in this regard The amount of stress among the population increases.

Depression is quite difficult to detect, which influences a more in-depth study of this disease and the causes of its occurrence.

Results only Scientific research will help create the most relevant approach to diagnosing depression and providing related assistance for people who are worried about stressful situations and other psychological disorders.

2. What is melancholy 😟?

Melancholy is a human mental disorder that is accompanied by a number of characteristic symptoms.

These include: inability to experience joyful events, a certain degree of reduced thinking, lack of good mood, decrease in active life position.

People in state of melancholy prone to negative reasoning about life and others, they have a pronounced pessimistic mood in relation to real events.

People with this disease lose any interest in your job, they have no appetite, own self-esteem is low. (We already wrote about how to raise your self-esteem in the article - ?)

Today, melancholy occurs in almost half of the population. According to statistics, after the age of thirty, approximately 70% women suffer from this disease.

The likelihood of mental disorders and teenage children, also quite high.

Today, medicine is very helpful in treating this condition. How exactly to recover from it is described in detail below.

Important point!

Before starting treatment, it is important to correctly clarify the diagnosis. That the disease is precisely depression, and not the usual blues, which happens in the spring or a typical mood swing and temporary life difficulties.

They require serious intervention from specialists and properly selected medications. biochemical, and psychosomatic consequences of the disease.

The opinion that depression is 21st century disease, is erroneous from the point of view of experienced doctors. Since this disease was known and quite common in the distant past. Medieval healers defined depression as the last and worst stage of melancholy.

In ancient times, this disease was treated with opium tinctures, mineral healing waters, cleansing enemas, and full-fledged And long sleep.

The causes of depression are usually complex disorders of the nervous system, the factors of which are internal or external influences on the human psyche.

3. Main causes of depression 📝

• Alzheimer's diseases.
• Increased load on the brain due to prolonged stress.
• Drug use.
• Psychological trauma, for example, death of a relative, loss of a job.
• Climatic or seasonal factors, for example, in spring or winter.
• Excessive physical or mental stress.
• Iatrogenic type of depression. Excessive use of medications.
• Various head injuries.
• Separation from a loved one.
• Changing of the living place.
• (the habit of postponing important things until later).

It is not uncommon for a person to develop a state of depression for no reason. According to experts, in such situations, an important factor is disruption of normal neurochemical functions in the human brain.

4. Signs of depression in women and men 📚 - symptoms of “disease”

The states of human depression manifest themselves in quite a variety of ways, and, in most cases, they affect the body as a whole. It helps specialists to accurately diagnose the disease. complex symptoms, and this in turn contributes to the appointment correct And effective treatment.

A doctor can prescribe certain medications, as well as concomitant therapy, only by conducting a general diagnosis of the patient's mental disorder.

As a rule, the physiological signs of depression differ from person to person.

For example, most people loss of appetite, and for some it is on the contrary significantly intensifies during the period of illness. The same feature applies to problems with full-fledged sleep person. One patient may suffer from insomnia, and the other– constantly wants to sleep and suffers from a feeling of fatigue around the clock.

Symptoms of depression are divided into several groups based on associated symptoms.

Symptom No. 1. Emotional manifestations of depression in humans

• Interest in life and the world around us decreases or disappears.
• Increased irritability, even for no particular reason.
• Depressed mood, feeling of melancholy and despair.
• Feelings of helplessness and guilt in any situation.
• Low self-esteem.
• State of anxiety and panic.
• Anxiety, for example, about your loved ones.
• Inability to be content with previously favorite hobbies.
• Expectation of a catastrophe and other unforeseen events.
• Loss of emotional sensitivity.

Symptom No. 2. Physiological manifestations of depression in humans

• Painful sensations of a psychosomatic nature. For example, arms, legs, stomach, heart, head, etc. hurt.
• Disturbance or lack of sleep.
• Low performance.
• Disorders of the human digestive system.
• Increased fatigue, even with minor physical exertion.
• Increased appetite, or its complete absence.
• Decreased sexual desire, up to the occurrence of impotence (in men).
• Weakness during any physical activity.

Symptom No. 3. Significant changes in people's behavior

• Alcohol abuse.
• Tendency to loneliness and unwillingness to communicate with other people.
• Lack of desire for entertainment and hobbies.
• Use of psychotropic and narcotic substances to improve mood.
• Passive life position.
• Replacing important, necessary and urgent tasks is a waste of time.
• Preference for a sedentary or lying lifestyle.

Symptom No. 4. Cognitive disorders of the human nervous system.

• Difficulty in making any independent decisions.

• Loss of clarity of thinking and inability to concentrate on anything specific.
• Loss of ability to concentrate your thoughts.
• Lack of attention.
• Periodic thoughts about committing suicide.

As with any disease, whether it is a cold or a cough, if you do not start timely treatment of depression with properly selected drugs, the patient’s condition will worsen every day.

At the same time, the number of symptoms of the disease and their severity increases, which can even lead to suicide properties patients, especially, if we consider teenage depression.

It is not uncommon for a sick person’s thinking to be so critical that they can easily be mistaken for a person’s dementia, instead of a serious mental disorder associated with an advanced state of depression.

Often the disease is accompanied by increased attraction of one’s own attention to life’s problems. Patient, usually, I'm completely sure that he has mental, or somatic disease.

In order for a doctor to make a correct diagnosis and prescribe appropriate treatment, stable ( at least 14 days) the presence of any of the above signs of depression in a person.

5. Main types of depression 📑

1. Endogenous depression

Endogenous depression is a severe type of disease. She brings a huge amount of suffering, like the sickest person, as well as his family and all the people around him.

To detect an endogenous type of depression in a person, there are certain symptoms.

These primarily include: inability to fall asleep in the evening, and early awakenings at dawn, lack of interest in the environment and society.

There are also external signs of this type of disease. These include: increased state of anxiety, systematic presence of causeless sadness and melancholy, depressed state of a person.

Secondary signs that a patient has endogenous depression are: slow motion, constant stoop, quiet and hesitant speech.

The external features of such people are lifeless, dull hair, as well as an sallow and gloomy complexion.

Characteristic signs the presence of an endogenous type of depression in a person is slow thinking And reasoning, absence concentration And attention, memory problems, absolutely not no desires or interests.

Advanced forms of this serious mental illness lead to a deterioration in the general condition of the patient, apathy towards the surrounding world and society as a whole occurs. Patients characterize their well-being as a heaviness in the soul, a depressed state similar to the duration of a serious illness and other similar symptoms.

People with this disease usually , with indifference relate to all surrounding citizens, including closest relatives. They withdraw into their inner world and think only about their difficult fate in life.

Such patients try in every possible way to distance themselves from their social position in society.

2. Manic depression

There is a group of people who, during the course of the disease, develop megalomania, inappropriate behavior in one situation or another, causeless change of mood, For example, sudden onset of joyful emotions, or, conversely, sadness. This type of mental disorder in a person is called manic depression, in other words, bipolar mental disorder .

This disease makes people irritable, overly active and quite self-confident.

Manic depression can be expressed in various forms.

The initial stage of this human mental disorder is a mild form of the disease called - cyclothymia . Citizens suffering from this type of depression experience constant mood swings. They may cry or laugh for no reason. The initial stage of mania (mild form) appears.

The most dangerous is bipolar , in other words, major depression. During the stages of exacerbation of this serious mental illness, a person develops obsessive thoughts about committing suicide, and during the manic phase of depression, all bad thoughts instantly disappear, clarity of mind and sobriety of mind appear. In addition, these patients are not able to foresee in advance the dangerous consequences of their own actions.

Not rare dysthymia diseases . This is depressive nervousness, the mildest stage of a person’s depressive disorder. Otherwise it is called minor depression or minor depressive disorder of the human nervous system. This includes postpartum depression , which is described in detail below.

In its various manifestations, depression is a condition of a person in which he disfigures the manner in which he behaves in society as himself. No person is immune from diseases of the depressive disorder of the nervous system.

A state of depression can hit absolutely anyone century a, old And young, single people and divorced or have never had a family, poor And millionaires. By the way, we also wrote in the previous article.

In the life of every citizen, events may arise that will certainly lead him to overexertion and stressful situations, which are the initial stage of a depressive disorder of the human nervous system, especially if unpleasant events simultaneously overtake the psyche or if they follow a systematic sequence.

When women seek psychological help, in most cases it is discovered and diagnosed major depressive disorder nervous system, compared with cases of male patients seeking help.

Experts on this matter have the opinion that women more often recognize their condition as a serious illness and rush to visit a doctor, and men They try to treat themselves, so they rarely go to the hospital.

But, as a rule, depressive experiences such as loneliness, helplessness, sadness and other mental disorders more common in female patients . In such states of depression in men, instead of qualified help from a specialist, they prefer to drown out their sorrows and adversity with the help of alcoholic beverages or other substances that can temporarily improve their mood and give imaginary self-confidence.

3. Masked depression

The stage of such depression, which occurs unnoticed by other people, is called camouflaged, or hidden depression. Experts consider it not as an independent disorder of the human nervous system, but as a result alcoholism or acceptance of other psychotropic substances, uplifting. In such a situation, men are practically don't ask for help .

A person's depressive disorder can manifest itself in a wide variety of forms. In certain situations, people's states of depression differ in their severity. For some, this state is clearly visible to others, while another category of people hides their psychological state from outsiders.

Easy, depression occurs in a situation where, against the background of certain symptoms, a person has a loss of strength and mood, he finds the strength to do his daily work and his usual activities.

Moderate, depression is when a combination of symptoms of a mental disorder prevents you from properly performing daily work.

Severe depression, this is when a person has all the signs of a nervous system disorder and they are noticeable to others, and also all these symptoms completely prevent the person from doing everyday activities and work.

4. Clinical depression

Clinical depression is otherwise called big, or monopolar depression. This form of disorder of the human nervous system is most common today.

Entitled " Clinical”, implies the presence of a single extreme position in the range of emotions. It is characterized by only one type of patient's mood, for example, sad or depressed.

In most cases, this mood does not go away during the day, and also causes insomnia, decreased appetite, mental anguish and pain, lack of joyful emotions, inability to concentrate on anything.

In such a condition, patients usually, consider themselves useless to anyone, and view their position in society or at work as absolutely meaningless and useless. Such people have very low self-esteem.

The points of view of experts regarding the occurrence of depression in people are divided.

Some doctors think that the disease is directly related to abnormal processes in the human brain. In most patients, the tendency to this disease is hereditary.

Other reasons include the following factors: stressful situations, postpartum period in women, death of relatives, feelings of guilt and helplessness, various stressful situations.

Doctors distinguish 4 main groups of symptoms of depression:

• Mood disorders. People have causeless, obsessive thoughts about their guilt in something, a feeling of loneliness and despair arises, they are constantly in a state of melancholy.
• Variable behavior. The person is completely withdrawn from communication with others, it is difficult for him to concentrate his thoughts, his thoughts are vague.
• Physical manifestations. Changes in body weight, disturbance or complete lack of sleep, systematic pain in the head.
• Complex mental disorders. The simultaneous presence of several of the above symptoms of depression.

The patient himself is not able to adequately assess his own well-being, since the symptoms of a person’s mental disorder can manifest themselves in different ways, and can be expressed to a greater or lesser extent.

The depressive state completely affects the mental state of citizens, clear thinking deteriorates to a large extent.

6. Main signs of depression 📋

Experts identify two main signs of depression.

These include: lack of interest in the joyful events of the surrounding world, a persistent feeling of melancholy and depression and extreme stage of the disease, this is complete indifference to all the people around and everything that happens in the world and the public. Constant feeling of sadness and depression, feeling of hopelessness And misunderstanding the meaning of one's life lead not just to sadness and tears, but to acute mental pain diseases.

When depressed, most people withdraw into themselves And do not want to communicate with others. In the process of such a psychological illness, a person’s attraction to the opposite sex disappears, and difficulties appear in achieving orgasm and erection.

During depression, a person's physical condition changes. He differs from those around him by his slow gait, quiet speech, stoop; in medicine this condition is called psychomotor retardation patient.

But there are also situations when people have an absolutely similar physical condition. They are distinguished by accelerated and restless movements, speech is loud and fast. This condition is called - psychomotor agitation .

State of depression much affects people's feelings and thinking. Usually, all patients' thoughts are directed towards negative moments of life. Pronounced, difficulty concentrating on a specific issue, difficult thinking, a person has memory problems, absent-mindedness, confusion of thoughts.

In such a state, a person’s feelings and thoughts do not reflect reality. The patient experiences anxiety, has low self-esteem, is surrounded by his own fear, guilt and feels useless to anyone.

Psychological feeling dissatisfaction with oneself And own life often intensified by all sorts of manifestations: the patient periodically has not only thoughts about suicide , but also his attempts, or developed plans to commit suicide.

Major depression is divided into several forms.

Psychopathic depression, during which hallucinations and delusions appear in the patient, the number of suicides increases significantly and treatment under the supervision of specialists is required.

Atypical depression when a mixed picture of the above symptoms is expressed.

Postpartum depression, observed in women after childbirth.

Dysthymia

Minor depression is called dysthymia. This is a protracted mental disorder of a person, which is accompanied by a lack of joyful events in life and emotions.

Dysthymia may last for several years. The accompanying gloomy mood of people during such a disease often leads to loss of work and family.

Previously, treatment of dysthymia was carried out using psychotherapy, and mainly psychoanalysis. There are other ways to get rid of this disease. These include: interpersonal, cognitive, behavioral therapy. Most experts say that mixed treatment with the simultaneous use of medications and psychotherapy is the best.

Spring depression - seasonal affective disorder

A special form of depression that occurs only at certain times of the year, e.g. in autumn or in the spring.

Many citizens who suffer from such a mental disorder may feel great throughout the year, but at one time or another they experience lethargy and a depressed mood.

According to statistics, this disorder most often occurs in the fall and ends by the beginning of spring. But there are other categories of citizens who suffer from depression at other times of the year. As a rule, spring depression occurs in women, but is less common in men.

Symptoms of this disease are: fatigue, drowsiness, loss of appetite, decreased performance, inability to focus one's thoughts on a specific issue, increased irritability, sense of anxiety, reluctance to communicate with other people.

Seasonal mental disorder goes away, without any special therapy, with the onset of another season. People feel a surge of strength and vitality.

Today's specialists can't answer definitively, what exactly is the cause of such depression. Basically, they indicate a decrease in the level of the joy hormone in people during a certain period of the year. Typically, this mental disorder is hereditary.

Bipolar depression (mania)

During bipolar depression, people experience changeable mood . It can suddenly go from joyful emotions to sad well-being, or vice versa. On average, this category of patients has an absolutely normal mood, despite systematic changes in it during the depression phase.

During exacerbations, a person exhibits symptoms similar to those of major depression: excessive activity, emotional arousal, and increased self-confidence. Usually, such changes in people’s moods are absolutely unrelated to current life problems.

The course of this disease disrupts a person’s usual activities and causes difficulties in performing daily work.

Develop and experience attacks of bipolar depression may happen in a completely unexpected way. People can experience all kinds of anxiety during the attack phase of a mental disorder. It is difficult for them to concentrate on anything, there is a feeling of guilt and alienation from the world around them.

There is also an opposite phase of mental disorder, as a result of which a person is different excellent well-being, elevated thinking abilities, feels a surge of energy and is in an inexplicably high spirits.

As mania increases, the patient's agitation increases, and his actions may become completely unexpected. Feelings of immense joy can change in an instant to indignation and anxiety.

For people with such depression, various failures and downfalls in life are unacceptable. They experience excessive attacks of anger and inflated demands on the people around them.

The lack of a critical attitude towards one's own condition is a distinctive feature of mania.

In what situations is an overly joyful mood regarded as a sign of mania?

• The need for rest and sleep disappears.
• Instant change of thoughts.
• Feeling of greatness and high self-esteem.
• Obsessiveness in communicating with others and increased talkativeness in general.
• The tendency to be distracted by extraneous elements that are not relevant to the task.
• Hobbies for something that will lead to complications in the future.
• Increased activity and acceleration of movements in all areas of life.

Only in a situation where the above symptoms are expressed quite clearly and also interfere with the normal existence of a person and his presence in public places, experts confidently put diagnosis of mania and prescribe appropriate treatment.

In severe cases, the inexplicable self-confidence of a patient diagnosed with mania may gradually turn into delusions of grandeur. With such a psychological disorder, a person decides for himself that he has the ability to communicate with supernatural invisible objects and recognize their voices. This behavior of patients is very dangerous for the people around them.

With mania, the speed of thinking in the brain increases significantly, the patient’s motor activity increases, and sexual desire increases.

Other forms of bipolar disorder are rare. These include: accelerated circular disorder And gloomy mania.

The symptoms of such diseases are similar to the above-mentioned causes of psychological disorder in people.

7. What causes depression in women 🙍‍♀️?

There are several types of depression that can develop in women.

These include:

1. Agitated depression. The disease is associated with self-preoccupation, loss of social status and self-criticism.
2. Pathological form of depression. Usually causes the death of relatives and close friends.
3. Alcohol or drug use. Occurs with excessive consumption of alcohol or psychotropic substances.
4. Iatrogenic depression. It develops from the uncontrolled use of medications, usually with a sedative or hypnotic effect, without a doctor’s prescription.
5. Somatic. Caused by diseases such as brain tumors, hydrocephalus, sclerosis, epilepsy, thyroid diseases and others.
6. Postpartum depression and depression in pregnant women.

All types of these mental disorders are accompanied by hormonal changes and other physiological processes in the body of women.

Postpartum depression

Mental disorders in women are significantly affected by excess active substances in the body that are responsible for the normal production of beneficial hormones that help maintain normal human mood.

Usually, depression in pregnant women or those who have given birth to a baby in the last six months arises and ends on their own, without any reason or medication.

But if the signs of a mental disorder are sufficiently pronounced, immediate medical intervention and concomitant treatment are required. According to statistics, depression after childbirth Approximately 40% of women are affected different age categories.

Postpartum depression is a disorder of the nervous system that develops in women from 0 before 6 months after the birth of the child.

A recurrent disorder of the nervous system that occurs around 15% women of childbearing age is called premenstrual syndrome.

During the course of this disease, women experience nervousness, sleep and appetite disturbances, and a broken and depressed mood. This period lasts no more than two weeks and ends with the onset of menstruation.

Depression. Symptoms in women. How to get out - advice from doctors and psychologists

8. Signs of depression in women 🙅‍♀️

Very often, the onset of depression directly associated with hormonal imbalances in the body . They affect the fertility of women of the appropriate age. In a woman’s body, this period is divided into several stages.

These include: menstrual cycle , pregnancy and childbirth , menopause. Peculiar changes in hormonal levels in the body occur in each of the listed periods. These features of the female body disrupt certain functions of the nervous system and, therefore, affect mental state generally.

Patients with such nervous system disorders experience mood swings depending on one or another phase of the menstrual cycle within 1-2 weeks.

Often leads to depression pregnancy, regardless of whether it is long-awaited or not.

But, oddly enough, abortions can only in exceptional cases cause depression. The greatest likelihood of depressive disorders in women is the time of birth of the baby, this is not affected by what kind of child was born.

Postpartum depression can be a mild form of nervous disorder, or a severe form of depression, which can occur several weeks or months before giving birth.

Experts say that such depression cannot come suddenly, and this is due to the fact that woman and previously had mental problems, but did not turn to doctors for help.

The psyche of women in labor is also affected by a sharp decrease in hormone levels. This condition is explained by the stressful situation associated with childbirth, as well as the occurrence new difficulties And responsibilities in your life, which are added with the birth of the baby.

In particular, postpartum depression is directly related to unsuccessful childbirth, problems in the family, financial troubles and other factors.

Not so dangerous for depression is menopause in a woman. Experts say that mental disorders during menopause are no different from depression, which can occur in any other period of life.

The most susceptible to mental disorders are those categories of women who have previously experienced nervous system disorders.

Today, depression in young girls is quite common. (ages 14 to 29). The risk of all kinds of mental illnesses in the younger generation prone to depression 4 times higher.

In girls at a young age, during periods of nervous overstrain, digestive disorders, they are prone to overeating, or, conversely, completely refuse to eat food. Such mental disorders often lead to other various diseases, and also significantly affect the physical development and health of the body.

If you refuse food, you may develop a serious disease called anorexia, which leads to a decrease in the resistance of the young body and contributes to the emergence of no less dangerous diseases, such as tuberculosis or pneumonia, as well as others infectious diseases.

How to help a girl cope with depression?

The general condition of the patient requires sufficient attention. Since problems associated with the digestive system require long-term treatment by a psychiatrist.

First of all, symptomatic therapy is carried out to promote the overall strengthening of the body. Nutritionists select special nutrition for the patient, and doctors monitor her general well-being.

Treatment will be most successful if started in a timely manner.

Stressful situations in women

The influence of various stressful situations on a woman’s body causes a high percentage of depression.

Stressful situations include:

• caring for a small child,
• troubles And disappointments in personal life,
• lack of a life partner,
• loneliness.

Great amount divorced women suffer from depression.

Many women break up with their loved ones, which can lead to reactive depression, which is severe and requires long-term treatment.

Women with a distinctive character are most often subject to mental disorders due to their imbalance or excessive self-confidence.

Symptoms of reactive depression

• Self-criticism is increased without any reason.
• There is no interest in everyday life and the surrounding society.
• Poor memory and difficulty making independent decisions.
• Sleep disturbance and increased causeless irritability.
• Having periodic obsessive thoughts about suicide.
• Constant feeling of fatigue.
• Headaches and general physical exhaustion.
• Increased heart rate, pain in the heart area and blood pressure problems.

Depression among citizens male occurs less frequently than in women. As is commonly believed " men do not cry”, and it is this expression that they try to live up to in everyday life.

But such a statement does not save men from the occurrence of various mental illnesses, including all kinds of depression.

The main symptoms of depression in men are: inability to control your emotions, weakness, inability to independently overcome all kinds of life obstacles, problems in your personal life.

According to experts, it is quite difficult for men to express their own emotions and feelings due to ordinary shyness.

Usually, men do not discuss personal problems or difficulties in the workplace. They believe that they can independently overcome possible obstacles that, one way or another, are present in their daily life.

Among men, few would consider visiting a psychiatrist for drug treatment of mental health problems. Men also practically do not turn to psychologists for the required consultation.

Male depression - signs and symptoms

9. Signs of depression in men 🤦‍♂️

Among the main signs of detecting depression in men are the following:

• Systematic use of alcoholic beverages or various drugs.
• Gambling addiction.
• Aggressive and unstable behavior.

The listed signs are only capable of suppressing a serious disease for some time, which requires immediate treatment.

Get out of depression with alcohol For example, no man can. In addition, the above signs of depression contribute to a deterioration in psychological condition and a difficult situation in society and family. There is no need to worry about depression and related symptoms.

The best way for a man would be to contact a specialist for help in a timely manner. Only a psychotherapist will help improve your quality of life and get on the path to recovery.

The same stressful situation in different men can cause the development of a complex form of depression, or get by with a minor mental disorder.

The following life troubles can be causes of stress:

• Dismissal from permanent job.
• Unsuccessful relationships with women.
• Difficulties in personal life and family.
• All kinds of psychological tragedies.
• Assignment to perform a responsible and complex task.
• Financial difficulties.
• Lack of purpose in life.
• Changing of the living place.
• Retirement age.

In addition, one can cite many cases of psychological disorder in men without any significant problems of apparent causes of depression.

It is important to note that in a situation where a person has previously had difficulties with emotional and mental state , then subsequently a minor stressful situation will be enough to cause a serious mental disorder and prolonged depression.

The factor of heredity is also important in the possibility of depression occurring with minor stress.

Experts say that the tendency to such a state is passed on from generation to generation, and in such a family it is very difficult and almost impossible to avoid problems with mental disorders.

Children from such families require a special individual approach. Recommended limit them in possible ways from stressful situations, and if the slightest suspicion arises of possible deviations in mental development, you must immediately seek psychological and medicinal help from specialists in order to avoid serious complications and disastrous consequences.

10. Depression in men and women: what are the differences 📖?

From the above it follows that men suffer from depression almost 2 times less often, compared to women. This feature is primarily explained by the high dependence of the women’s body on hormonal levels.

Lability of the nervous system of women is another reason for such statistics. Like the fair sex, emotional reactions are more pronounced. Often, it is enough for a woman to say a thoughtless word for her to develop a severe form of depression.

The duration of depression in men is significantly shorter., compared with the course of female psychological disorder. Depression in women usually lasts for several months and can last for years. Only with the right treatment can you get rid of this serious disease.

Despite the fact that depression in men is not as long-lasting, the disease can develop intensively And be more severe.

According to statistics, suicide attempts men commit more often than women. Since the weak half of the population needs quite serious reasons for attempting suicide, rather than the loss of one or another interest in life.

Women, even during depression, can go to work and do everyday household chores, but men are practically unable to do this during periods of mental illness.

How to get rid of depression on your own - advice from psychologists. Treatment of depression

11. How to get out of depression on your own - 10 tips from a psychologist to get rid of depression 💊

Proven advice from psychologists will help and advise how to get out of depression on your own when you have no strength to do anything.

Tip #1. Take responsibility.

Tip #2. Watch interesting and inspiring TV shows and movies.

Tip #3. Avoid solitude and loneliness. Communicate with people around you more often. Attend interesting events. Find yourself an exciting activity or hobby.

Tip #4. Allow yourself to accept help from other people.

Tip #5. Turn to the spiritual world.

Tip #6. Avoid alcohol and other drugs completely. They negatively affect the state of people’s psyche and worsen it with each use.

Tip #7. Regulate your sleep. Only long and healthy rest can restore the human nervous system.

Tip #8. Get some exercise.

Tip #9. Do something useful for the people around you unselfishly - show love to them, and they will reciprocate.

Tip #10. Use affirmations.

12. How to deal with depression 💉?

In modern medicine, any, even the most complex forms of human mental disorders can be cured. It should be noted that treatment will be most effective if it is started at the first signs of the disease.

Today it is difficult to avoid constant stress at work or in personal life, but properly selected drug treatment will help cope with life’s difficulties.

Only highly qualified specialists can help avoid depression, this psychologists And psychiatrists.

One of the most common treatments for depression is psychotherapy. The doctor will help you learn how to communicate correctly with people around you, change your negative style of thinking and behavior to a positive attitude towards life.

A specialist will help normalize a person’s emotional comfort and advise how to avoid the recurrence of a mental disorder. In cases of severe disease, it is used electroshock therapy for patients. It is prescribed in situations where the patient for some reason does not take or cannot take the necessary medications, or in cases where the patient’s condition poses a threat to his life or the life and health of the people around him.

The main drug treatment is application antidepressants . Select, advise and prescribe who can only professional doctor.

Self-medicate Not recommended, and even, it is strictly prohibited. Only a specialist can correctly select drug therapy that is safe for the patient’s health and most effective in a particular case of a person’s mental disorder.

During postpartum depression, as a rule, a woman breastfeeds her baby. In this situation the selection of medications must be particularly careful so that during the treatment of the mother it does not harm her little child.

Improvement in the patient's condition is evident in the first weeks of taking medications prescribed by the doctor.

But, it is necessary to take into account that in order to achieve a good treatment result and its stability, as well as to avoid repeated mental disorders, use medications it takes at least six months, and in some cases even several years.

13. How to get rid of depression on your own 📌?

In addition to drug treatment of depression, it is widely used today and is quite effective. aromatherapy. This is a great way to get rid of some types of mental disorders without using medications.

This type of treatment for the disease will be an ideal option for women, suffering postpartum depression, since not all medications can be used by them.

Aroma oils penetrate the human body through the pores and contribute to general improvement in well-being. With the help of such products you can lift your mood, since the aroma of oils has a positive effect on the human brain.

There are several ways to use aromatic oil. You can simply breathe them indoors, add a few drops while taking a bath, or use essential oils during a massage.

There is a huge variety of aromatic oils to get rid of mental disorders. The most effective are: lemon balm oil, rosemary, lavender, orange and many others.

14. Treatment of depression: 2 main ways 💡

Depression is a serious medical condition and patients require comprehensive treatment.

If stressful situations gradually go away on their own, then the diseases they cause will never go away without a trace unless effective, properly selected comprehensive treatment is started in time.

Today there are two main types of treatment for depression, This self-treatment, or with the help of doctors.

You can cure yourself only the initial forms of the disease, which have minor symptoms and last a short period of time.

Treatment by specialists is the most preferable and effective option. Since it is almost impossible (or very difficult) to get out of depression on your own when you have no strength to do anything.

Doctors, usually, are not supporters of self-treatment of diseases, especially if it concerns complex mental disorders in humans.

Let's take a closer look at the most modern, safe And effective methods of treating all kinds of mental disorders.

It should be noted that, first of all, successful therapy depends on established emotional contact between the patient and the psychotherapist. Only with a trusting and friendly relationship, the result of the therapy used will not be long in coming, and it will also be stable and more pronounced.

Main areas of treatment:

• Hypnotherapy.
• Social therapy.
• Classical psychotherapy.
• Treatment with drugs.
• Electroconvulsive therapy.

Today experts are trying to use aggressive ways to treat depression, namely, electroconvulsive, or drug therapy, exclusively in serious health problems, when the mental disorder is complex and lasts long enough.

The main drugs for the treatment of psychological disorders are sedatives and various antidepressants. For each patient, doctors select drug treatment individually.

To achieve the best treatment result and its long-lasting effect, the desire of the patient himself to get rid of depression forever is of great importance.

During the rehabilitation process, patients are obliged to strictly follow all doctors’ recommendations, as well as monitor their own behavior and try to establish friendly and trusting relationships with people around them.

What to do to prevent depression?

In order to prevent all kinds of psychological disorders, it is recommended to monitor the occurrence of initial signs of depression, and also try to get rid of them in a timely and effective manner.

If you think that you have become irritable And hot-tempered If you notice mood changes, lose emotional attraction to everyday activities, have problems sleeping, then you urgently need to think about proper rest, or a change of job and other changes in your life.

Healthy and long sleep is one of the most significant conditions for getting rid of stress and improving your psychological and emotional well-being.

Proper daily routine, also plays an important role in getting rid of the initial signs of depression.

15. Conclusion

In conclusion, the following should be noted:

Depression is heavy human mental illness. Her treatment must be taken with great responsibility. You cannot suppress all kinds of symptoms of the disease with the help of alcoholic beverages and various drugs.

If you discover any signs of a psychological disorder, you need to take immediate action. The best solution in such a situation is seeking qualified help from specialists.

This serious illness should not be confused with ordinary mood swings or seasonal blues (for example, spring depression). Depression differs in physiological signs that occur in the human body. It never goes away without a trace, but only gets worse every day, and gradually moves from a mild form to a severe stage.

Now you know how to get out of depression, what it is, how best to get rid of it, what symptoms and signs occur when a person is depressed, etc.

Never Do not start the course of such a disease, and do not wait for it to go away on its own. Seek advice from a psychotherapist, and he will definitely help you!