How to beat depression (with pictures)

How to beat depression (with pictures)
How to beat depression (with pictures)
Anonim

Depression is a common mental disorder that causes a person to feel unwell for a week or even a month. It is a constant state of unhappiness, with ups and downs, which plagues your daily life: you are in pain. If you experience indefinable sadness, loss of interest, or feel like you are alone in the midst of others or that you are of no use, there is a good chance that you are suffering from depression. There are a few things you need to know and do to overcome or at least manage depression.

Steps

Part 1 of 3: Understanding What Depression Is

Overcome Depression Step 1

Step 1. Make an appointment with a doctor

Only your GP, psychiatrist or psychologist can diagnose depression. Depression can be the result of medication or a pathology. This is why the practitioner will examine you, ask you questions and possibly have you undergo analyzes or examinations to make his diagnosis.

Overcome Depression Step 2

Step 2. Acknowledge that you are depressed

Before treating depression, you need to make sure that you are showing the symptoms. Depression doesn't look the same in everyone, but there are a few signs that are hardly misleading. A depression is characterized by fairly typical behaviors.

  • You feel useless, abandoned or guilty without knowing why.
  • You see everything in black and above all you do not see what could well break this infernal cycle.
  • You always feel like you are tired, you have no more energy.
  • You feel like you can't rest at night, can't sleep, and can't get up in the morning.
  • You no longer want to do what you used to enjoy doing, such as having a good time with your spouse or friends, indulging in your favorite hobbies …
  • You have real sleep disorders, such as insomnia, very early awakenings or on the contrary, you never stop sleeping, as if sleep were a refuge.
  • You no longer have an appetite or on the contrary you eat too much, with a feeling of not being able to stop.
  • You withdraw into yourself and do not make an effort to reach out to others as before.
  • You get angry for no reason and about everything.
  • You have dark thoughts or suicidal thoughts. In the latter case, tell your loved ones so that you can be helped.
Overcome Depression Step 3

Step 3. Know the main causes of depression

No one today is able to say precisely what causes depression. This disorder seems to have several origins: genetic causes in some patients, physiological in others, psychological or environmental for others. Your doctor will try to determine the cause of your depression, however.

  • There may be an addiction to drugs or alcohol. We know that these two families of products often generate depression. In case of addiction, your doctor is able to follow you or will refer you to a specialist.
  • A genetic predisposition may explain depression. We know that there are families of the depressed, even if we cannot generalize. Find out if any members of your family, living or deceased, have experienced or are experiencing episodes of depression. Some of them may have suffered from it without ever having been diagnosed or treated.
  • A hormonal imbalance can be the cause of depression. It could, for example, be a thyroid problem or any other dysfunction of a gland.
  • An underlying condition can cause depression. Your doctor should be able to tell if your depression is the cause of an illness, most often mental, such as obsessive-compulsive disorder (OCD) or schizophrenia.
  • Depression can be a side effect of taking medication. After questioning, your doctor can confirm this for you. In this case, he will prescribe another molecule that will not have this side effect.
  • The change of season can cause depression, some people are also very sensitive to it. Often, entering winter leads to depressions. This is called “seasonal affective disorder” (SAD).
Overcome Depression Step 4

Step 4. See if your depression is cyclical

Before you go into big explanations, see if there hasn't been a significant event in your life that could be the cause of your condition. Certain situations in the course of a life make that one tends to see everything in black, it is a normal reaction, but which should not last forever. There can be no question of all the situations leading to or aggravating depression, but some are more recurrent than others.

  • Losing a loved one can lead to depression. It is very normal to be affected by the loss of a loved one. Mourning must be done, but after this time, things must gradually return to order. If after several months you are still not doing well, you are depressed.
  • Depression can be the result of a romantic break-up or an unsatisfying relationship. In these two cases and depending on the circumstances, you can go into depression.
  • A depression can be explained by an unsatisfactory job. Work is a big part of a person's life. If you haven't reached your career goals, if you feel marginalized (“placarded”) in the company: it often doesn't take more to be depressed.
  • The environment plays a big role. So if you live in an apartment with a terrible neighbor or in a neighborhood you don't like, you can fall into depression.
  • Depression can be explained by financial problems. Either you have a small salary or you are in debt, it is possible to go into depression for this money problem that is undermining you day after day.
  • Perinatal depression (the famous “baby blues”) exists. The postpartum period is stressful, depressing for some women, they cry for nothing and have mood swings. This situation is also called “postpartum depression”. Get it confirmed by your doctor.
Overcome Depression Step 5

Step 5. Know what are the possible treatments

Depression is a pathology that general practitioners are well aware of. They have at their disposal a quantity of molecules which they can prescribe. Depending on the form and the severity of the depression, he will prescribe a particular medication and possibly psychotherapy. Medication is there to regulate mood and help patients understand their depression. Moderate depression can be treated with a few sessions of psychoanalysis and a change in lifestyle.

  • There are many medicines that are effective in treating depression, such as serotonin reuptake inhibitors (SRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), atypical antipsychotics, tricyclic antidepressants, and inhibitors. monoamine oxidase (MAOI).
  • On the psychotherapy side, the offer is also varied with, for example, cognitive behavioral therapy (CBT). This therapy involves identifying and then replacing negative ideas and thoughts with more positive ones. There are other therapies for treating depression, such as Acceptance and Commitment Therapy (ACT), Dialectical Behavior Therapy (DBT), Psychodynamic Therapy and Interpersonal Therapy (IPT).
  • For more severe depression, close to psychosis, there is a method of brain stimulation, very supervised, called electroconvulsive therapy. This treatment is only initiated if the patient does not respond to medication or is not receptive to psychotherapy.
Overcome Depression Step 6

Step 6. Keep a diary

The gesture may seem trivial, but writing allows you to put words into suffering and thus take a step back. The ideal is to take a little time in the evening to write down everything you have felt during the day. Writing is a way of realizing and taking a step back from what could have happened to you, in thought or in deed, good and bad during the day.

The act of writing forces the person to concentrate on one thing, which limits the eruption of negative thoughts

Part 2 of 3: Improve your way of life

Overcome Depression Step 7

Step 1. Break up dangerous relationships

Sometimes it is the presence of a person who, by his actions or his words, is at the origin of a depression. This person can be a family member or a co-worker. In this case, you must do everything to avoid this person and if this is not possible, limit your relations with them as much as possible.

If you have a complicated relationship with someone, sometimes you need to talk about it with them once and for all. If you find that your partner is cheating on you, that your friend is stealing from you and if you think this is what is depressing you, then you should discuss it with that person in order to find a solution

Overcome Depression Step 8

Step 2. Strengthen Your Healthy Relationships

When you're depressed, you often want to be alone, but healing comes through contact with others. Rely on your loved ones, friends or spouse without fear. Spend as much time as possible with them who make you feel good and who reconcile you with others. True friends are not only the ones you can confide in, but also the ones who will help you come to terms with yourself.

  • If there is someone around you who suffers from the same illness as you, do not hesitate to talk about it together, each can bring help to the other. The simple fact of speaking with someone who understands you will allow you to put your unhappiness or your loneliness into perspective.
  • If you are living as a couple, it would be good to spend more time alone with your partner, to reconnect with a little bit of love. Plan some nice, intimate moments during which you will reconnect with the beginnings of your relationship.
  • Spend time with your family. The family, except in special cases, is a place in which you can draw love and support during these difficult times. Make time to meet with them as often as possible. If some family members live far away, take the time to contact them, call them.
Overcome Depression Step 9

Step 3. Fill your days with things you love to do

Plan activities so that you will be forced to focus on something other than what is depressing you. You can plan your days well in advance, for the week to come, but also from the night before for the next day. No matter what you choose, it's all about planning and sticking to it. There are many things that can be done.

  • Make new friends who are worthy of interest and who understand you.
  • Get some exercise.
  • Have a hobby or interest.
  • Take time to decompress, write in a diary, or meditate.
  • Do silly things that will make you laugh.
  • Engage in outdoor activities. Don't stay locked up all day. Sunbathe, go for a walk, go to work or read in a cafe to make you feel less alone.
Overcome Depression Step 10

Step 4. Discover yourself a new passion

There are things that make us get up in the morning, work for example, but if it is not very exciting, it would be good to have outside of it a passion that gives meaning to your life.. A passion cannot be discovered like that in a few days, you have to try activities in order to find one that motivates and gives pleasure. There are many avenues.

  • Develop your artistic sense. Sign up for a course in painting, ceramics, pottery, drawing …
  • Express yourself by writing. According to your desire, write a novel, a short story, a poem …
  • Learn a new foreign language.
  • Experience a new sporting activity. Try karate, rock climbing, yoga …
  • Experience a team sport. Join a football, volleyball or handball club. Thus, you will combine a new sport and new friends.
  • Develop your reading taste by founding a reading club or forum.
Overcome Depression Step 11

Step 5. Be generous

Take charge of your life by being generous with those you love and with others. Being generous will be rewarding in the eyes of others, but especially in your own eyes, you will feel useful and you will build great relationships.

  • Treat a close friend. There is no need to do extraordinary things. So, if you see that your best friend has had a grueling week, invite them over to a restaurant or do them a favor. You'll kill two birds with one stone, your friend will be there for you later, and you've been helpful.
  • Register as a volunteer in an association. You can, for example, sign up for a local exchange system (SEL) where you can help other people.
  • Volunteer in an association helping the elderly, young people or the homeless and see what suits you best.
  • Volunteer. Join, for example, an environmental protection association which is responsible for cleaning polluted natural sites on a very regular basis. Contact with nature could be of great help to you.

Part 3 of 3: Live a healthier lifestyle

Overcome Depression Step 12

Step 1. Improve your sleep

It's not always easy, but changing your sleep habits could change the way you look at life. Sleeping better is a personal matter, it's up to you to find what works best. However, there are a few tips that are valid for many people.

  • Try to go to bed and get up at regular times. Thus, after a while, you will have sufficient, restful sleep and a more regular mood.
  • Start the day well. Don't hang around in bed, get up as soon as you wake up and drink a full glass of water to flush out toxins.
  • Prepare to go to sleep. An hour before going to bed, disconnect from the screens (television, computer, tablet, laptop), try to be silent around you, do not read in bed.
  • Limit or even stop coffee, especially before going to sleep. It is well known that caffeine prevents you from falling asleep.
  • Avoid naps lasting longer than half an hour, unless you really need to. A nap that is too long and you may be in a bad state for the rest of the day.
Overcome Depression Step 13

Step 2. Exercise

The simple fact of doing half an hour of sport every day has a positive impact on your physical and mental health. Plus, exercising will give you more energy and motivation throughout the day. Find a physical activity that suits your abilities and tastes and be diligent.

  • A simple twenty-minute daily walk can take your mind off your feet while you exercise.
  • Find yourself an exercise buddy. Exercising alone is not always very happy, with someone it will be more stimulating, more sympathetic.
  • Give yourself goals every time. When you play sports, for example, fix yourself on walking 5 km a day or doing some complicated yoga position.
Overcome Depression Step 14

Step 3. Eat healthier

If you can eat a healthier and more balanced diet, you will be able to fight your depression. Even if you don't feel like it, try to eat three meals a day. The goal here is not to gain or lose weight, but to structure yourself over time in order to improve your physical and mental health.

  • Don't skip meals, especially breakfast! If you want to feel fit, focused, eat your three daily meals well.
  • Don't forget about fruits and vegetables in your diet. They will advantageously replace sweet snacks and what you can buy in fast food restaurants.
  • Be sure to eat fruits, vegetables, whole grains, fish, and lean protein every day.
  • Don't be afraid to make a spread, chocolate cake or burger every now and then, it won't matter if it's occasional.
Overcome Depression Step 15

Step 4. Think positive thoughts

When you're depressed, it's not easy to see life in pink, but you have to try to think in that light. Seeing life on the bright side means recognizing your negative thoughts, which must absolutely be replaced with more positive ones. It is a constant struggle. The ideal would be to have five or six positive thoughts every day, no matter how small.

  • If you succeed in acting positively, you will also think positively, it is a virtuous circle. Each day, think only of what has been achieved in the last twenty-four hours and draw the necessary conclusions. To feel better, you need to hold on to what has been positive in your life.
  • If you can think more about things that are cheerful or that make you happy, and spend less time brooding over sad things, you will think more positively. Sometimes it is enough to practice the Coué method, telling yourself that today will be a great day and that everything will be fine. Try to smile whenever the opportunity presents itself, even if you miss the urge.
Overcome Depression Step 16

Step 5. Take care of yourself

A depressed person tends to neglect himself, not to bathe, not to prepare for himself and for others. Of course, it is not only by taking care of your physical aspect that you fight depression, but it is nevertheless an element that ends up bearing fruit. You will feel better and eventually find that other people look at you differently, in a more positive way. Wash yourself every day, brush your teeth, comb your hair, perfume yourself …

  • Even if you are feeling down, don't show it. Show others an image of yourself that doesn't reflect your inner turmoil. By force, you will feel more confident, you will take on yourself a more positive outlook.
  • If you think it is your overweight that is the cause of your depression, you have to tackle the problem, get help from a doctor and you will find a figure that will make you love yourself.

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