How can I deal with depression?

You wake up in the morning with a lot of important tasks ahead of you. They are not waiting and should be done in the next couple of hours. But something inside you is squeezing you, you have no strength to even brush your teeth. All day you feel lethargy, lethargy and desolation. A week, two weeks and it doesn't go away...

But you're not alone with this problem. There's always a way out.

In my last article I touched on what depression is and what it is eaten with. But what to do if this disorder has affected you? How to get out of a terrible state?

I would like to warn you right away that you should never avoid or suppress it, because it can lead to negative changes.

Laziness or depression?

How to determine what exactly is wrong with you? The older generation, especially if you are from the post-Soviet countries, may call it just plain laziness, procrastination and so on. Are they right?

Laziness doesn't really exist. How about this turn of events? It is only procrastination, putting off things that are not interesting for later. It can be solved, but we'll talk about that next time.

But having depression can be different from other conditions. As a rule, during a depressive episode there is no strength to do anything, to move, in general for everything.

Is it possible to cure yourself?

Is it really something to live with all your life? No. There is a good chance of getting out of it if you are really ready for a lot of work.

It is possible to get out on your own, without a specialist or medication. Provided it's mild or early stage, with others it's highly unlikely. In any case, you can simplify your life.

How to get out of depression?

Let's consider two cases: when these are mild symptoms and you can cope with them on your own, and what to do in cases when everything is out of hand and no help helps.

Mild depression

Let's break it down in steps. We need to take 8 steps to cope with the unpleasant state of the moment.

Step 1: check your sleep and eating patterns. Many people sacrifice this part to study, work or their own entertainment, but this affects not only performance, but also the body as a whole. The brain suffers no less. Therefore, consider this point properly.

Sleep and nutrition are the foundation of health. Try to sleep 7-8 hours and start the morning with a nutritious breakfast. Meal intake, on the other hand, should be balanced, less fats, sugar and similar things that are not easy for the stomach to process.

Step 2: Vitamins and GI. As soon as suspicions of depression appear, run to take tests. Often, symptoms of depression are also manifested with a lack of vitamins and thyroid problems. In this case, the doctor will prescribe the right diet and medications.

Step 3: sport, movement. Quite a few doctors advise sports during depression or just a melancholic mood. Regular exercise, such as morning jogging or 15 minutes of yoga, can help manage depression.

Physical activity stimulates the production of endorphins and dopamine, which improve mood.

Step 4: Support and love. Humans are social animals, and they value interaction with others. If you notify a couple loved ones about your condition, they can help you overcome such a difficult journey to a better future.

Step 5: Practice gratitude. Every day in a notebook or personal journal write down 3 or more things you are grateful for: nice weather, a delicious breakfast, etc.

Step 6: Eliminate caffeine and alcohol! Alcohol and caffeine, especially if consumed on a regular basis, have a strong effect on the body. Anxiety and depression increase, so you should cut down or stop drinking altogether.

Step 7: Unity with nature. Fresh air will be your friend in such a difficult situation. Walking in nature can lift your mood and think about many things, enjoy the moment.

Step 8: small goals. Break down huge plans into small goals to accomplish in a small amount of time. This will help you be more efficient and practical.

A complicated situation:

It's different when the symptoms are worse. Only sports, normalized sleep regime can not help. What do we do in such a case? Let's break it down into 4 steps and review. But the past 8 can help you too!

Step 1: accept it. The most important step is to recognize the situation and accept it. In my experience, many people deny they have the disorder and this only makes it worse.

Often, there is guilt behind it, unwillingness to be weak and so on. But it's better to be weak once than to walk around like a vegetable for days.

Step 2: Talk. You need someone close to you, those at whom you are not afraid to appear in a bad way, state. In such a state you need support and love more than ever. Besides, adversity always binds.

Step 3: a breath of fresh air. Rest for as long as it takes. Do not force yourself to do anything. Try to give yourself an incentive to go take a shower or eat, but don't force it.

Step 4: Specialist. No matter who says what, but seeing a psychiatrist is always important. Antidepressants work best and without them you can't get out of the pit of pain and longing on your own, no matter how hard you try. So write a list of everything that is bothering you in advance and pick a sensation date!

Step by step, you will overcome a huge distance from “depression” to “persistent remission”. The main thing is not to quit and if it didn't work right away, try again and again.

Remember that it is possible to find a way out of any situation. Even when it seems that not a single ray will not manifest itself, hope should warm you. Love and appreciate yourself!