How to cure depression on your own. Advice from psychologists on how to get rid of depression on your own

Depression is defined as an inability to experience joy in life, a depressed state, and a predominance of negative emotions. Anxious thoughts They do not allow a person to live fully, forcing him to suffer and worry every minute. Therefore, you need to know how to get rid of depression. This is necessary to achieve success in life. Negative thoughts that a person keeps in his head, constantly reliving them, lead to severe stress, which weakens nervous system.

Depression is being depressed mental condition a person who must be fought

Identifying depression is not always easy. Relatives and friends think that the person is simply in bad mood. But depression differs from a bad mood in the duration of its course (the mood cannot be bad for more than three days). A bad mood can be easily corrected by simply talking with friends, having a delicious dinner or watching a comedy. If such events have no effect on your mood, then you should think about the onset of depression.

Depression can last a very, very long time.

There is a certain classification of depressive conditions, based on the results of which treatment is prescribed. It is presented in the table.

Types of depression.	Description.
Classic.	This is the most common variety depressive state. It is accompanied by sadness, depression, complete apathy, loss of interest in communication and life. A person cannot concentrate on his thoughts normally.
Neurotic.	Develops after prolonged stress. Characterized by tearfulness, sleep disturbances, headaches, and frequent low blood pressure. A person constantly complains that those around him and the whole world do not understand him, people treat him unfairly. There are attacks of self-pity and irritability.
Psychogenic.	This form is characterized by the presence of suicidal thoughts, melancholy, fear, and lethargy. The condition develops due to sudden changes in life for the worse. Provoking factors may be: death loved one, job loss. Depression develops rapidly and becomes obvious to the person himself and to those around him.
Endogenous.	This is a type of deep depression. Develops due to disturbances biochemical processes in the brain. At the same time, the person does not realize that something is wrong with him and does not accept any help. There is complete apathy towards everything around us and life. A person completely withdraws into himself, does not make contact, sometimes he just lies and looks at one point. Only a doctor can decide how to get rid of deep depression.
Postpartum.	It manifests itself as anxiety, indifference, hysterics, and negativity towards the child. Occurs in women whose pregnancy was difficult or the child is unwanted.
Circular or seasonal.	Characterized by bad mood, sadness, apathy, thoughts about the transience of life. Such depression occurs in autumn and winter, but sometimes it is individual in nature.

Any type of depression should be treated immediately

Getting rid of depressive thoughts: general principles

In order to find out how to recover from depression, you need to understand the source of its occurrence. To do this, experts advise taking a blank sheet of paper and writing down all your fears, anxieties, and problems that constantly bother you. Carefully re-read the entire list and think about whether there is reason to worry about them. Then decide what you can do to get rid of depressive thoughts.

Don't try to drive away your fears. If they are already on a piece of paper, it means that these are the first thoughts that a person constantly carries in his head, they are already firmly rooted there and it will be quite difficult to get rid of them.

Before you can relieve depression, you need to learn to abstract (distance) from depressive thoughts. If nothing can be done, then when the thought begins to painfully creep into your head, you need to switch to important things (call family or friends, turn on music, watch TV).

IMPORTANT! It is always worth reminding yourself that all worries and fears are only temporary, some of them can be forgotten in a month or a year. Therefore, you should not waste your nerves on minor problems. No person is immune from mistakes and falls. Therefore any life problem not worth the wasted health.

You need to learn to abstract yourself from bad thoughts

How to get rid of depression on your own?

Psychologists often give advice on how to get rid of depression and start living. First you need to acknowledge the fact of the problem. It's already the right step. Then use the following tips:

Socialize.

A person in a depressed state withdraws into himself, stops communicating with people and generally leaving the house. This provokes even deeper depression. You need to overcome yourself and start actively communicating and attending public events. This will bring positivity to life and allow you to think less about your problems.

Watch your appearance.

Often, when people are depressed, they stop taking care of themselves, taking care of their clothes and body cleanliness. Even at home, you need to dress nicely for yourself, comb your hair, and take care of your body and face. You can try to change your image by visiting a beauty salon. This will allow you to get rid of negative thoughts and be distracted.

Pamper yourself.

Despite the depressed state, you need to learn to enjoy little things in a new way, to find the unusual in the ordinary. You can just go outside and breathe full breasts fresh air, look at the bright sun, a cat basking on the roof, listen to the birds singing and life will seem more beautiful. In addition, you can go to a cafe and treat yourself to a cup of aromatic coffee with warm and delicious pastries.

Workout.

It will certainly be difficult, but effective method how to quickly get rid of depression, the results of which will not be long in coming. Physical activity helps increase the level of endorphin in the blood, makes the brain work differently, improves blood flow to the organs, which helps improve the general condition of a person. You can start with simple gymnastics, cycling, game types sports Team sport games They also contribute to the social rapprochement of people.

Get rid of negative thoughts.

Many psychologists advise putting an elastic band on your hand, and as soon as negative thoughts begin to creep into your head, you should tighten the elastic band and release it. This helps stop the flow of negative thoughts.

Be creative.

Modeling and drawing allow you to express yourself. When depressed, a person chooses dark colors for your works. You need to gradually change them to bright ones. This allows you to switch to a more positive perception of reality.

Creative activities help improve mood and get rid of depression

Communicate with optimistic people.

There are people who are able to enjoy life no matter what. If you have such friends in your social circle, then you need to talk to them as often as possible. They simply infect you with their love of life and can help you get rid of depression. Gradually, no trace of depressive thoughts will remain.

Find a hobby.

A favorite activity helps you distract yourself, express yourself, and in some cases even helps you find new job or simply brings a one-time profit. Hobbies make you feel self-sufficient person. There are a lot of courses online that allow you to choose a hobby to suit your taste.

Create home comfort.

An uncomfortable environment at home also causes depression. Quarrels with household members, an uncomfortable atmosphere at home, the inability to be alone with oneself, to fully relax and get enough sleep often provoke anxiety, aggression, and despondency. In this case, the solution to the question of how to escape from depression will be to change your habitat, if of course there is such an opportunity. Otherwise, you need to work on yourself, not allowing domestic discord to provoke a deterioration in your psychological state. If it’s only a small living space, then it’s worth cleaning it up more often and getting pets. Animals are good for relieving stress. One has only to look into the devoted eyes of a dog, or stroke the soft fur of cats, and life no longer seems so insipid and depressing.

Walks in nature or noisy parties.

People suffering from depression are prone to mood swings. So you can get rid of it different ways. It’s better to walk along the river or seashore and listen to the splashing of the waves. Or relax in the forest, inhaling the aroma of herbs, mushrooms, enjoying the singing of birds and contemplation of nature. But sometimes a person just wants to plunge into the noisy crowd of club parties. You can also go to a club, chat with people and unwind.

Preventing the development of depression

If a person regularly becomes depressed, then this is a reason to think about how to avoid depression. There are effective methods for this:

Meditation – restoring internal balance.

Meditation helps many people find joy in life, self-confidence, and allows them to learn how to get rid of depression and bad thoughts. She calms the psyche, gives good mood, relieves stress. According to laboratory research increases during meditation alpha wave activity, at the frequency at which the brain operates. The result is relaxation and calm.

But many people are distrustful of the practice of meditation, because they believe that this technique will only help them relax for a while, but will not solve their problems, because of which they are deeply unhappy. They are used to blaming their problems on anyone: on the government, utility workers, relatives, friends, simply on the fate of fate, but they themselves do not want to do anything about it.

They're not entirely right. The concept of happiness or unhappiness depends entirely on internal state person. With the help of meditation through self-knowledge, you can change your internal criteria of values and look at the world with a sober look.

Meditation helps you learn to appreciate the little things in life, to see joy in them, and not just in an expensive car and a large bank account. Meditation will restore a sense of inner comfort, optimism, self-confidence, and calmness, but only after regular practice.

Development of willpower.

Depression, as it were, is fueled by lack of will, forcing a person to lie on the bed and do nothing to improve his situation. And if you give in to despondency and give up, then no one and nothing can help. It is necessary to “awaken” your willpower. If you want to cry into someone's vest, sit in an armchair and give in to the blues, then you should try to do household chores: do some light cleaning, throw out unnecessary things. At first, it will seem incredibly difficult to force yourself to get up and start working. But it will gradually become more interesting, and the apartment that has been transformed due to cleaning will add optimism to life. After he managed to overcome himself, a feeling of euphoria arises, anxiety and despondency recede, a person feels control over the situation and his strength.

Antidepressants as a way to get away from depression do not contribute to the development of willpower, on the contrary, they relax a person. He simply pops a pill in his mouth and waits for everything to work itself out. Antidepressants will not teach you to step over yourself and try to fix something. Therefore, after stopping their use, depression returns again.

Developing willpower prevents depression

Control over yourself and emotions.

It is necessary to learn to get rid of negative emotions, because anger, irritation and envy give rise to despondency and depression. Stop complaining about your life and blaming yourself and others for your problems. This only sets a person up for self-pity, which provokes despondency. Better try to concentrate on good sides life and think about the people who are even worse off now. You can also help such people by donating unnecessary things or transferring funds to a charitable organization. From the consciousness of what you are doing to someone better mood improves, becomes happier in the soul.

Change jobs more often.

According to statistics, more than 90% of the population experiences constant depression due to their work. Conflicts with superiors, employee gossip, low salaries - all this provokes depression. A way out of the situation suggests itself. You need to either change jobs or organize your own own business, in which everything can be organized according to your own rules. You need to start moving forward, looking for alternatives, and not sitting in a job you don’t like and putting up with your bosses and colleagues. American psychologists advise changing jobs every 4-7 years, believing that this is the best way to get rid of depression.

Staging new goal and moving towards it will fill life with new meaning and make you forget about depression. The main difficulty that you will have to face when moving towards your goal is overcoming laziness, fear of new things, and doubt in your abilities.

Depression due to work is a fairly common type of illness.

Learn to forgive yourself and others.

How to get rid of depression caused by guilt? Sometimes a person suffers from remorse for decades, losing interest in life and engaging in self-flagellation. In this case, a lot of effort is required, because the feeling of guilt follows a person, forcing him to painfully remember the past. It is necessary to come to terms with the situation, try to forget it if nothing can be changed. This will help free your thoughts from negativity. Psychologists believe that pessimists attract failures and problems. You need to try not to become isolated in your thoughts, not to look only for negativity everywhere.

Thus, getting rid of depression is quite a difficult matter, you will have to do a lot of work. You should not rely entirely on the action of antidepressants. It won't bring stable results. It is better to combine taking pills with psychotherapy, meditation and other methods described above.

Depression is accompanied by a number of characteristic symptoms– reluctance to live, loss of interest in the world around us, rapid fatigue and many others. If you find yourself showing signs of a depressive mood, then you need to start fighting this problem as quickly as possible.

What is depression

Depression is commonly called mental illness which is accompanied by a mood disorder.

Types of mental disorder

Mental disorders are very diverse and most often young and elderly people are exposed to completely different types. Let's list some of them. In the elderly:

Paranoia; Insanity; Alzheimer's disease.In young people:

Anorexia; Deep depression; Drankorexia; Bulimia; Neurosis; Hysteria.

Symptoms and signs of depression

1. Depression. Most often you have a very Bad mood, and this has been going on for several weeks now. At the same time, it is often special reasons for such a feeling, no. 2. Apathy. You have lost interest in the activities that could seriously captivate you before. You do not strive for new knowledge and are indifferent to almost everything that happens around you. 3. Closedness. You prefer to communicate with other people as little as possible, and if possible, completely avoid their company. 4. Anxiety. This feeling accompanies you quite often, and, as a rule, you are unable to determine its nature. 5. Thoughts about death. From time to time you think that nothing would change in the world if you passed away. And in general, even close people, in your opinion, would not be very worried about your death. 6. Changes in appetite. You've started eating differently than you did recently, and it's affecting your weight. Now you eat very little, or vice versa - “sweep away” everything you see in the refrigerator. Most often, you do not control this process - you simply forget about food or don’t even notice how regularly you chew something. 7. Sleep disturbance. Here, too, there can be two extremes - you either suffer from insomnia and cannot fall asleep for a long time, or you fall asleep. deep dream, which usually lasts the bulk of the day. 8. Lack of self-confidence. You think that you look bad, are uninteresting, not charming, or are simply stupid. 9. Tearfulness. An accidentally dropped careless word can bring you to tears. However, from time to time you cry even without anyone’s “intervention”, but from general powerlessness.

Causes of depression

1. Parting with a loved one. Perhaps some time ago you experienced significant stress after breaking up with someone you were involved with serious relationship or marriage. It is possible that immediately during the breakup you kept yourself under control, but suppressed emotions still make themselves felt. 2. Non-reciprocal love. For a long time you tried to achieve the affection and reciprocity of the person you were in love with, but in the end you realized that all your attempts did not lead to a positive result. 3. Death of a loved one. You have experienced a serious emotional shock after someone dear to you passed away. 4. Problems in learning. You are a student and you have problems with mastering the material, many absences, difficulties in communicating with other students or teachers. Studying gives you more negative emotions than positive ones. 5. Problems in the professional sphere. You feel that you are not being fully realized in your profession. Perhaps you doubt the correctness of the chosen path, or you don’t even know what type of activity is right for you. 6. Financial difficulties. You have debts, you just recently got out of them, or you simply barely have enough money, and most often you are constantly forced to limit yourself, denying what you want. 7. Health problems. Perhaps you have experienced the loss of a child or are facing some serious illness. We can also talk about illnesses that have appeared in a loved one. Family troubles. It's hard for you to find mutual language with your other half, parents, children or other close relatives.

In mild form Accompanied by mood changes. Nevertheless, you manage to pull yourself together when necessary - behave at ease in society, carry out your daily duties, and the like. In neglected form Accompanied by complete apathy to everything that happens, nervous breakdowns. A person is physically unable to do his usual activities and will not be able to hide his condition. Suicidal thoughts may appear.

The relationship between depression and stress

Stress and depression are directly related to each other, and very often one does not exist without the other. As is known, stressful state, which can be caused by many factors, accompanied nervous exhaustion. Negative emotions that had to be experienced during long period usually lead to depression. An exception may be very stress-resistant people who are able to ignore many negative factors.

To prevent stress from turning into depression If you understand that you are faced with a stressful situation, but do not want it to lead to depression, follow some rules that will help you get out of this situation with the least emotional losses.

How to quickly cure depression

Serious depression cannot be overcome very quickly, but, in general, if you start fighting it right now, you will begin to live a completely different life within a few weeks.

Treating depression yourself at home

Switch to people close to you.

Lately

interesting events

Make yourself happy with gifts.

happy shopping

Get bright emotions.

Travel.

How to get rid of severe and prolonged depression

If depression has lasted for more than a year, and you cannot force yourself to follow any recommendations, then you need to make an appointment with a psychotherapist. Often people in this condition are physically unable to take advantage of this advice, because they need to look for a specialist, call the clinic, make an appointment, and the like. Share your problem with a loved one and ask for help - let him find you a psychotherapist, arrange a meeting and accompany you to him.

How to overcome the disease once and for all

By following the above tips, you can get rid of depression forever. However, since such a nuisance has already happened to you, then you need to realize that you are in a kind of “risk zone”, and another serious stress can again plunge you into a depressive state. To prevent this from happening, apply these recommendations not only when getting out of depression, but also subsequently in your everyday life.

Is it possible to die from depression?

Depression by itself cannot bear fatal outcome. That is, apathy, decreased ability to work, tearfulness and other symptoms cannot lead to a person’s death, but there is another problem. A depressed person thinks very pessimistically. He considers himself useless to anyone, superfluous and inappropriate everywhere. The longer and deeper the depression, the more often the patient may think that it would be good to end all suffering in one fell swoop and begins to see his salvation in suicide. This only happens with a very severe form of depression, and in order to get out of it, you need serious help loved ones or specialists.

What best helps with depression?

1. If you feel that your emotional condition leaves much to be desired, then you need to switch yourself to other emotions. The fastest way to do this is by simply calling a person with whom you enjoy communicating. Even if you don’t feel like dialing someone’s number right now, do it! 2. If your depressed state has no basis special reason, and lasts not for several days, but only appeared today, then a cup of delicious strong tea can help you! Choose chamomile and linden drinks. Drink it not on the run - find a calm and quiet place where you can take your time to drink calming tea and think about something good in solitude. 3. Physical work or playing sports to a large extent can save you from depression, because your energy will be directed in a completely different direction. And in general, it has long been known that muscle activity provokes the release of endorphins into the human blood, which are also called "hormones of happiness."

How to be treated with antidepressants

If you decide to improve your condition by using antidepressants, then keep in mind that this will not cure you of depression completely. You will be able to suppress the symptoms of the disease for some period, but not get rid of it. Dosage medicines only a specialist can establish, in no case do it yourself, otherwise this approach can only harm you. Wanting to get rid of depression, do not rely only on medicine, because you have overcome " mental illness" Communicate with loved ones more often, telling them confidentially about your problem.

Therapy and psychotherapy

Many underestimate the help of psychotherapy, but this industry is actively developing. Specialists use the following types of psychotherapy: cognitive-behavioral, psychodynamic and interpersonal. The first will help correct your thinking from negative to positive, the second will help resolve internal conflicts, and the latter makes it clear what has become the main source of the problem for you. As you can see, one visit to a psychotherapist can give you a complete understanding of your condition and indicate guidelines by which you can get out of it. For some, family or group therapy– perhaps it will be easier for you to solve the problem based on positive examples others or solving family problems from the inside.

Preventing future depression

To prevent depression from returning, try to limit yourself from the factors that cause it. Many people involved in charity or just an interesting hobby are less prone to depression than others. Find a job that you like and really fascinate, and in the end it will always be able to distract you from unhappy thoughts.

A mental illness that can be equated to a cold or illness, but in terms of the number of cases, it occurs much more often - this is how depression can be defined. This is a psychological disorder, in which there is a loss of interest in life, chronic fatigue, unwillingness to work.

Arises this phenomenon on the basis of a series of constant stresses, or it has a biochemical explanation: a normal psychological state is characterized by a balance of neurotransmitters; depressive disorder. Thus, a person feels oppressed due to a lack of a hormone of happiness.

At first glance, there is nothing wrong with this, and the phrase that a person is depressed should not be touched - you can hear it every day. But, in fact, a person can be in a depressed state for not one month and not one year, and, most dangerously, depression can lead to suicide. Daily disappointment in life, lack of interest in everything - undermines confidence and positive attitude. Recommended for weak-willed people urgent help psychologists, because you can get rid of it yourself pathological condition fail and depression will completely engulf the person, and the consequences can be varied. People who are aware of the essence of the problem of their disorder and who want to get out of this protracted state can help themselves with the help of remote recommendations from a psychologist.

Depression - according to medical research patients is defined as a disease that needs to be urgently addressed. But, in order to quickly and without consequences eliminate the problem, you should find out for what reason the disease arose.

Root causes of depression

Among the factors affecting the psychological state of a person, the following can be distinguished:

Alzheimer's disease.
Regular stressful situations without subsequent psychological reboot.
Systematic intake of alcoholic beverages.
Drug use.
Trauma of a psychological nature (loss of a loved one).
Climate changes (most often a person suffers from depression in early autumn).
Excessive mental stress.
Physical fatigue that is not replaced by rest.
Uncontrolled intake medicines, leading to iatrogenic depression.
Consequences of head injuries.
Other factors (breakup of relationships, moving, quarrel, regular worries about some problem).

Interesting! If we consider the occurrence of depression through the prism of narcotic substances, then it is worth noting that the use of marijuana, where the main active substance tetrahydrocannabinol, initially has a euphoric effect on a person, after the drug is released, a protracted depressive state begins with concomitant irritability, requiring next appointment narcotic substance. Thus, this type of drug (recognized as light and legalized in some countries) is the main cause of suicide among adolescents due to prolonged depression.

How to determine depression in men and women?

Depression is such a diverse condition that its manifestations can affect the human body in different ways. Diagnose psychological illness Symptoms help specialists. But, it should be borne in mind that the signs of depression are very individual in their nature of manifestation.

Example. The state of depression in one patient is characterized by loss of appetite, while in another, on the contrary, there is increased desire to food. The situation is similar with sleep - depression can be characterized as chronic fatigue With constant desire sleep, and regular insomnia.

Main symptoms of depression

Type of symptom	Characteristic
Emotional manifestation	Lack of interest in the world around you and life in general. Groundless irritability. A sad feeling. State of despair. Problems with self-esteem. Depressed by the current state. Feeling helpless. Panic attacks. Constant anxiety about loved ones, worries that do not give peace. Lack of any emotional sensitivity. Waiting for tragedy
Physiological manifestations	A person suffering from depression may experience regular psychosomatic pain. Sleep problems. Lack of normal productive work capacity. Problems with the digestive tract. High level of fatigue with little exertion. Appetite disturbance (abnormal increase or absence). Decreased libido (in men this can lead to impotence). Constant feeling of weakness
Behavior change	An addiction to alcoholic beverages arises. Closedness, reluctance to spend time in company, craving for loneliness. The desire to improve mood with the help of psychotropic or narcotic substances. Loss of interest in entertainment. The life position is defined as passive. Lifestyle becomes sedentary
Cognitive disorder	A person cannot make a decision on his own. Thoughts are disordered. Lack of concentration. Absent-mindedness and loss of attention. Having thoughts of suicide

Attention! Depression, like any other disease, requires urgent qualified assistance with subsequent therapy, if this does not happen, then the condition is significantly aggravated and can lead to death.

How can depression be cured?

The type of treatment for a depressive state is determined by the degree of psychological damage, the characteristics and duration of symptoms (if the signs are confirmed for two weeks).

It is important! Every person who is in what seems to be not too much psychological state, must clearly realize that alcohol and drugs can only aggravate the condition and lead to irreparable consequences. Even once taken alcohol or a drug will not be able to eliminate the problem, but only expand its boundaries.

In general, for people suffering from depression it is prescribed drug therapy in the form of antidepressants. If the patient understands the essence of the problem at initial stage, then drug treatment can be avoided and the disease can be eliminated on its own thanks to the advice of a psychologist. To block the manifestations of depression, you can resort to complex therapy:

Change your lifestyle through physical activity.
Carry out security measures.
Use traditional medicine.
Resort to physical and psychotherapy.

In order to get acquainted in detail with the methods of eliminating depression without visiting a specialist, you can review the videos with the psychologist's comments.

Video - How to get rid of stress and depression

The patient must realize full responsibility for myself.
To captivate yourself with an interesting thing, and you should start with watching inspiring films (it is strictly forbidden to watch horror films, thrillers, action movies).
Refuse to spend time alone (regular visits to events, hobbies, sports).
Learn to accept help from other people.
Go deeper into your spiritual world and reconsider core values.
Do not drink alcohol (also no additional substances to improve mood).
Self-restore the nervous system by normalizing sleep. If the depressive suffers from insomnia, then it is recommended to take soothing herbal decoctions.
Start playing sports (all physical exercise can significantly improve not only general state health, but also significantly affect mood).
Spend more time with loved ones, and in the absence of communication, it is necessary to establish contact (spending time together in nature, home-cooked dinners).
Using affirmation.

Complicated cases of depression: help

When a patient cannot get out of this state on his own and he begins to have suicidal thoughts due to complete disappointment in life, then urgently, necessary qualified assistance. Psychotherapy may be prescribed first. With the help of conversations, a specialist will help you establish a connection with the outside world and get rid of negative, destructive thinking.

If the emotional state is critically severe, then special electroshock therapy is used. This type treatment is appropriate if the drugs do not have a significant effect or their use is contraindicated for some reason.

Basis of treatment complex cases depression is mainly caused by medication, the drugs of which are prescribed exclusively by professionals.

Additional tips on how to eliminate depression yourself

Use aromatherapy. Scientists have proven the effectiveness of certain effects on the nervous system. essential oils. To improve the condition, it is recommended to use lavender, orange, rosemary oil and lemon balm oil.
Phytotherapy. Reception herbal decoctions helps calm the nervous system, normalize sleep and have a positive effect on mental health. To prepare tea, use peppermint, chamomile, thyme, and lemon balm.

So get out from under negative impact mental health is quite simple if you provide self-help in a timely manner.

Video - How to cope with depression

Depression is a controversial illness. Plus, depression is certainly not like a cold or flu.

Each person may have a different cause of depression. Some people experience depression due to unemployment, problems in household, poverty or major financial loss. For other people, the cause of depression is a genetic inheritance, and for still others, depression arises due to an unsuccessful childhood.

There are other reasons. For example, if a person’s family circumstances were unsuccessful, there was a breakup love relationship and many other reasons.

However, what can help one person will only harm another person. Therefore, treatment must be specific.

But there are quite common and popular techniques that you can apply in life yourself to stop thinking about yourself and your future with negative side, and thanks to this, start taking real steps in your life, because of which it will be possible to solve your own life problems.

Change your behavior

When a person is in a depressed state, he gets the feeling that all things are extraordinarily complicated. Instead, the person simply lies on his bed and does nothing at all. If you think that staying in bed can help you get rid of depression, then you can use this method. But most often similar methods it is impossible to eliminate your depression, but on the contrary, if you lie for a long time and do nothing, your life will not change. Instead, you will only blame yourself for not having time to do anything for the current day.

It is also worth noting the fact that when you lie in bed, you constantly scroll through your own problems in your head. And this eventually leads to a worsening of your depression. Therefore, the most important thing you can do is get out of bed and set yourself at least 1 goal for each day so that you can accomplish at least 1 thing during the day.
In addition, you should not forget that your brain will constantly remind you that you are not capable of anything. Therefore, you don’t need to take on big things right away. It's best to start doing things gradually. Choose some things that you can do little by little instead of doing nothing.

Many people, when in a depressed state, try to say to themselves the phrases “How can you wallow? Get up and start doing something!”, and in this case desired effect It's just not achieved. The point is that you can allow yourself to lie in bed for several days or even weeks, but you should not think that something can change because of this. Of course, if you do not feel guilty, then you can lie quietly and it will do you good. But in this case, you should not tell yourself coercive statements, but some kind of encouraging advice, since you must understand that rewinding past problems only worsens your current state.

Divide large tasks into several small parts

For example, if you need to do some big business, for example, go shopping. You don’t need to think about this whole process right away. First, go to the refrigerator and make a list. After that, go to the store and slowly choose what you wrote down on paper. The main thing is that during the process of action you do not have the thought that doing this action is very difficult and tedious, and that you will not be able to cope with it.

It has been noted that when a person is depressed, he is absolutely unable to plan anything and therefore gets tired very easily. Therefore, to combat depression, you need to use well-planned tasks that you will not do immediately, but gradually, without particularly straining.

For some it may seem that such a technique is very tedious and uninteresting, but you must remember that in this way you train your own brain think differently! For example, if you once broke your leg, then after some time you will need to learn to walk again, in this case you do the same, but only with your mental depression.

Incorporate fun activities into your schedule

Many people who are depressed try to complete difficult and tedious tasks as quickly as possible, and at the same time they are not going to include pleasant things in their schedule. This is absolutely wrong. You have to figure out what you love to do. For example, if you like to go for walks, chat with friends, or sit in the park, then simply do these things during the day. You will feel much better because you will be doing something enjoyable. Even if you do a small, pleasant action, it will have a good effect on your overall well-being.

Get rid of boredom

Quite often, the life of people who are depressed becomes boring and monotonous. If boredom reigns in your life, then you need to challenge it. For example, if your life is built according to a rigid framework: work - home - TV - sleep and everything again in a circle. Such a person stops communicating with his friends and making joint plans with them. First of all, you need to think about what a person wants to do, and then imagine in his mind whether he can at least do something from this list.

Depression is usually associated with feelings of social insecurity, loneliness and a lack of aspiration for anything. All problems social plan and a bad mood is normal reaction body to the boredom that has appeared and the lack of any stimulus in social sphere. For example, a woman may be tied up with household chores and her children, and because of this she succumbs to boredom. The main thing for such women is to understand that they are completely tired of doing the same type of activities, and to immediately look for a way to get out of this state. This could be a new acquaintance, hobby groups, or you can simply ask your friends to find some interesting view activities.

If such an occupation is found on this moment is impossible, then a person who is in a depressed state needs to do at least something related to the outside world.

It is necessary, if possible, to expand the scope of your activities and move away from standard tasks. However, people who for a long time were in a depressed or tense state, they often experience severe overexcitation and all attempts to relax do not bring any results, and the psyche is not ready for such things. Therefore, in this case, it is necessary to distract yourself and change the type of activity, for example, dig up a garden bed, clean the house, or start running in the morning.

Additionally, if you are currently feeling very upset or filled with anger, then exercise and sports will be most beneficial for you.

Especially among people, the psyche is in an extremely depressed state and people think only about negative events in their lives, and in the future they do not see anything good. If you determine that your thoughts are spinning in this way, then try to be distracted by something, since constantly rewinding negative events in the past can only make your currently difficult condition worse.

Under no circumstances should you continue to feed your negative feelings when you remember bad events. If you feel bad, then you need to find time for yourself. Very often this is quite problematic, since you can take care of some other people, but at the same time you cannot devote the minimum time for yourself. In this case, you just want to run away from all these worries. If you realize that it’s time for you to finally take care of yourself, then in this case you just need to talk with your loved ones and explain to them that you are not giving up on them, and that this will only improve your own mood and attitude towards everyone around you.

It is necessary to reach a state where the people around you, for example your loved ones, understand you completely and give you full opportunity to take care of yourself. In this case, you will not accumulate irritation with others and run away from reality.

Determining the limit of your own capabilities

U large quantity There is a huge oversupply of people with work. People are completely unable to cope with the goals and objectives set before them, and because of this they fall into deep depression. Such people most often strive for perfection and almost never rest, enjoying, at least minimally, their free time. In addition, such people are characterized in the sense that they burn themselves. That is, they have already reached absolute exhaustion, and this can easily cause depression.

Each person has his own limit beyond which it is contraindicated to go (work, raising children, etc.).

Self-immolation occurs when there is absolutely no time in your life for relaxation and rest. For example, a new doctor who comes to work at a hospital suffers from depression due to the fact that he has absolutely no personal time. In addition, he is endlessly busy and because of this he simply burns out at his job.

It must be remembered that each person has his own limits. Some people can work more, others less. And because of this, it is necessary to adjust your own capabilities and plans for the future.

Get rid of insomnia

Sleep is a very individual phenomenon. Some people fall asleep quickly and anywhere, while others fall asleep very slowly and with difficulty. If you don’t sleep enough, then you don’t need to suffer about this; for some people, sleeping 4 hours a day is enough.

Sleep problems can come in many different forms. For example, some people have trouble falling asleep, some wake up after 1 hour, others may wake up early and then cannot fall asleep. In addition, there are people whose sleep is very light and shallow.

Many people work until late at night, and cannot fall asleep for a long time after that. This is contraindicated. It is advisable to stop working 30 minutes before bedtime, relax, do physical exercise if possible, ventilate your room, drink warm milk before bedtime.

It is necessary to do at least some physical exercise during the day and avoid taking large doses alcohol. Many people think that drinking a few sips of alcohol will help them relax. In fact, this can only lead to sleep disturbances.
If you wake up early in the morning and are already thinking about your problems in the current day, then it is better to wake up immediately and get to work.

Some people even believe that staying up at night and then staying up during the day can improve their mood. In this case, it is best to do this under someone else's supervision.
You can buy any book on sleep problems in the store and use the instructions given there.

Taking care of your body

For every person, health status is a very important criterion. The human body is like a garden that bears fruit if it is tended to periodically. It is necessary to treat your body with respect. In addition, you need to perform all kinds of physical exercises and nourish your body with positive emotions.

Depression can occur due to certain physical factors, however, most causes of depression are unrelated to these problems:

Thyroid disease.
Avitaminosis.
Complications caused by taking medications.

Antidepressants

Many people believe that if they start using antidepressants, they will get used to the medications and will always use them in the future. Actually this is not true. If you currently have deep depression If you sleep very poorly and have lost interest in everything, then first of all you can try using some antidepressants. In this case, it may become much easier for you, and the process will go much better after taking these medications.

There are forms of depression from which it is absolutely impossible to get out of without medication. Therefore, you should see the best psychiatrist you can find. There is nothing unpleasant or shameful about this.

Help and opinion qualified specialist They will help you a lot. You should tell a specialist about all the manifestations of your depression, after which you can receive practical recommendations.

But you should always remember that if there are problems in your life, then it is absolutely impossible to remove them with the help of medications.

Seasonal disorders

Depression can occur in late summer, autumn or winter. The whole point is that there is not enough natural light for a person and because of this a person feels drowsy state at this time of year.

Such people want to sleep for a very long time, for example, 10 hours a day, and they have a very difficult time waking up.

In this case, it is necessary, if possible, to find ways to be outside in bright light. sunlight or purchase a special light device, in front of which you need to sit for several hours every day, which brings specific relief.

Treat your body with respect

First of all, you need to go to healthy regime nutrition. The thing is that people who are depressed eat absolutely wrong. Need to make up balanced diet, which includes vegetables, fruits, bread, tomatoes or potatoes. Similar products activate your brain and your condition will improve.

If you start to lose weight sharply, then this may be the cause of depression, both emerging and worsening.

It was also found that people who eat all kinds of sugar and refined foods are very irritable. Therefore, you should eat sweets as little as possible. Many people want to eat various vitamins and hope that this can protect them from depression. In fact, such techniques have nothing to do with reality. Depression from taking the vitamin will not decrease, but on the contrary, it may be reborn with renewed vigor.

Exercise

It was found that in mild and moderate forms of depression, any, even minimal forms physical exercise can improve your overall condition. For example, a person may feel better if he swims in a pond for a while. In this case, the mood can quickly improve.

When a person feels that he is falling into depression, he does not want to do anything. In this case, you need to do at least something. If you are able to do physical exercise, then in this case you will improve general health and feel the achievement of minimal results.

Reduce your consumption of alcoholic beverages

People think that drinking alcohol can lift their mood or help them sleep better at night. But in practice it has been proven that alcohol can only harm a person in this case. Depression and alcohol are completely unrelated. It is impossible to relieve depression and stress with the help of alcohol.

Learn to relax

You can use all kinds of books, tapes or groups that teach relaxation classes. You can choose what you like best. However, there are several simple points, here are some of them.

Breathing exercises

First of all, you need to learn to control your breathing. To do this you need:

Sit comfortably or lie down, focusing on your inhalation and exhalation. The main thing to remember is a measured rhythm.
Slowly inhale as much air as possible, then hold your breath and exhale all the accumulated air.
Try breathing (in and out) slowly, while counting. For example, count to four as you inhale, hold your breath to two, and exhale to four. When you determine the optimal breathing rhythm, you can no longer count to yourself, but focus on the words inhale and exhale. When you inhale, inhale; when you exhale, exhale. It is absolutely not necessary to strain, but it is advisable to breathe as deeply, slowly and rhythmically as possible.

During the exercise, you can try to imagine your body in a relaxed state. For example, as you exhale, say to yourself “relax” or “calm down.” After each inhalation, you should feel that your body is becoming relaxed, limp and pleasantly warm.

Depression can be treated quite successfully, but it is worth knowing that in each specific case the regimen is prescribed individually. It depends on the form of depression and the severity of its manifestation. We will talk about how to treat depression in our article.

The main goal of treating depression is to relieve the symptoms of the disease: depression, despondency, feelings of loneliness and melancholy. Treatment usually includes medications and psychotherapeutic methods. Both methods can also be used in combination. In the most severe cases, electroconvulsive therapy is used. During treatment seasonal disorder Light therapy may be used. Methods also include taking dietary supplements, meditation, and yoga. These methods can also be used as additional methods when taking antidepressants and attending psychotherapeutic sessions.

How to treat prolonged depression

Prolonged depression is the most complex form of the disease. It can last from several months to two or three years or more. Treatment of this form of the disease is carried out in several stages. At the first stage, as a rule, the most severe manifestations of the disease are eliminated. This stage lasts 6-12 weeks. At the next stage, antidepressants are continued in order to protect the patient from possible relapse diseases. This stage lasts 4-9 months. After him medical assistance may not be necessary, especially if prolonged depression happened to a person for the first time in his life. If depression occurs to the patient constantly and becomes severe, the doctor may prescribe the patient to take special medications throughout his life.

Is it possible to cure depression?

This question is asked by everyone who is faced with this disease. Let's try to answer. Depression itself cannot be cured: it is possible to recover from this disease, or rather, overcome it. Since depression is a psychosomatic disease, in addition to procedures and medications, it can also be affected by Active participation the patient himself in the process. Also during treatment should be carried out special exercises and procedures as prescribed by the doctor.

How to treat depression in women

A psychotherapist can cure a depressive state in women, and even without using pharmaceuticals. But only if the disease is at early stage. If the disease is severe, antidepressants are usually prescribed. Only a doctor should prescribe them. It should be noted that the causes of depression must be worked through individual therapy and then eliminated. Otherwise, it will be difficult to overcome the disease.

Each disease is individual, so there is no universal treatment regimen. Therapy is selected specifically for each patient, and is usually comprehensive. This approach allows you to save the girl from distressing symptoms depression, as well as eliminate the cause of the disease.

How to treat depression in men

To completely rid a man of a depressive state, first of all, you need to find out the cause of the development of the disease. Can cause depression various factors: biological, social, psychological. Even a man’s lifestyle can affect the development of this disease.

To treat depression in men, psychotherapeutic methods can be used: psychoanalysis, gestalt therapy, etc. It also helps cope well with the disease breathing exercises and electroshock therapy. But both methods are used only in the case of a protracted form of the disease, when the patient is at risk of suicide.

The most popular treatment for depression is antidepressants and antipsychotics. In addition, in combination with taking medications, a man must change his lifestyle, spend more time in the fresh air, and play sports.