How to deal with depression
Bad moods often have nothing to do with real clinical depression, respectively, watching comedies, eating sweets will not give a positive effect. Real depression requires diagnosis and treatment by an experienced psychiatrist. Medications are used in treatment, and psychotherapy is used. Only a qualified specialist will be able to identify depression and prescribe the right combination of medications.
Depression is a psychiatric illness that significantly reduces a patient’s functioning and quality of life. Anyone who discovers symptoms of depression or who is diagnosed with such a diagnosis by a doctor asks the question: how to fight depression? Note that there is no universal remedy for depression – this illness can be caused by a variety of reasons, and sometimes their combination. Therefore, how to deal with depression is determined, first of all, by the doctor. Remember that depression is a serious diagnosis, it is not just a bad mood that will pass. A depressed person needs professional help and support.
Symptoms of hidden depression
- Sleep disturbances.
- Loss of interest in favorite activities.
- Uncharacteristic and sudden vigor, activity, agitation.
- Changes in appetite.
- Interest in “gloomy” topics.
The main types of depression
Depressions often occur against a background of stress or long-term severe traumatic situations. Sometimes they occur for no apparent reason. Depression can accompany somatic diseases (cardiovascular, gastrointestinal, endocrine, etc.). In such cases, it significantly aggravates the course and the prognosis of the underlying somatic illness. However, with timely detection and treatment of depression, there is a rapid improvement in mental and physical well-being. Depressions can occur in the form of single, different in severity episodes of illness or proceed over a long term in the form of repeated exacerbations. In some patients, depression has a chronic character – it proceeds for many years, not achieving considerable severity. Sometimes, depression is limited to mainly bodily symptoms, without distinct emotional displays. At the same time, clinical and laboratory examinations may not reveal any organic changes. In such cases, consultation with a psychiatrist is necessary.
Manifestations of sleep disorders
- Difficulty falling asleep;
- interrupted sleep and frequent awakenings;
- early morning awakenings;
- Decreased duration of sleep;
- shallow sleep;
- complaints of restless sleep;
- No sense of rest after awakening (when sleep duration is normal).
Unfortunately, alcoholism and drug addiction are very often caused by depressive states. Alcohol and drugs create a false sense of well-being in the patient. Depression also underlies a variety of social phobias (fear of losing a loved one, fear of being in a public place), and in severe cases can lead to suicidal thoughts and attempts. First of all, you need to know that depression can and should be dealt with. If you notice that any of your loved ones have become too often critical of themselves, conflict with family members, colleagues, experiencing an inexplicable sense of fear, you should consult a doctor. If the patient has been diagnosed with depression, he needs support and encouragement, even if he is not interested. The patient’s relatives should understand that depression is a transient condition, in which it is necessary to provide psychological help, without sinking into the illness itself. Try to convince the patient that it is not his fault that he is depressed. Together, you can cope with this difficult condition.
How to get out of depression
The disease reduces anxiety, fence off from a cruel unjust world, unpromising future, reduces the interest in life. At the same time, it condemns the suffering, sincerity and validity of which are beyond any doubt. Suffering increases self-pity, hope for help from outside, passivity. The disease convinces the consciousness that all efforts are meaningless, there is no need to change the mindset. On the other hand, treatment of depression requires expenditure of energy suppressed by the disease, so that the body stops spending at least some of its mental energy on destructive thoughts. This is why any activity solely for the sake of specific actions, without a definite goal, is important for getting out of depression. Mechanical movements suppress the illness, which makes it easier. To consolidate progress, it is not bad to receive praise from others, to give yourself a little pleasure with a tasty meal, a beautiful trinket. After each simple case, be sure to praise yourself, which also helps to get out of depression – “I can do everything, I’m good, I’m doing great.
What is depression: symptoms and ways to deal with depression
Article on how to cope with depression. The main causes of depression, its manifestation, as well as ways to cope with depression. Help from professional psychologists.
Depression is not a synonym of moping and not a temporary tiredness, but the most widespread mental disorder and the main cause of disability around the world according to the World Health Organization.
In developed countries, 5-12% of the population seeks help from specialists each year to cope with depression. About 20% of the world’s population experiences it at least once in their lifetime.
Depression affects people of all ages, genders, religions, social statuses, and financial situations. It kills interest in all aspects of life, including socializing with friends and family. Depression belongs to the spectrum of affective disorders; it is a disease of the emotions and feelings that takes away the ability to experience positive emotions.
What is depression
Depression is a prolonged feeling of sadness, fear, hopelessness, anxiety, anger, guilt, helplessness and emptiness. A person suffering from depression may lose interest in any activity he or she has ever enjoyed.
In addition, people who suffer from depression may have trouble making decisions. They may even try to commit suicide. When a person experiences depression, they may suffer from insomnia, fatigue, digestive problems, loss of energy and enthusiasm.
Everyday depression can last for several days. This condition is a normal part of being human. But if depression continues for a long period of time, it goes beyond everyday life. With this severe form of depression, it is necessary to consider different options for getting help.
What causes people to be depressed?
There is a wide range of things or events that can lead to depression. Severe difficulties in childhood, such as the loss of a loved one or sexual or physical abuse can lead to depression later in life. When you are depressed, you may feel like you can never get out of this trap. However, even the most severe types of depression are treatable.
If your depression prevents you from leading a normal life, don’t hesitate to seek help. There are many effective treatments for depression, from therapy and medication to lifestyle changes.
Where does depression come from? Causes of occurrence
The main causes of the appearance of this terrible disorder only 4, but they are united by stress of different levels of manifestation:
- Disruption of the normal functioning of the brain at the organic level due to mechanical damage, infectious disease, etc.
- Severe life circumstances: e.g., the death of a loved one, a long series of devastating failures, etc.
- “Greetings” originating in childhood. Mental trauma, inflicted even when a person was half a year old, can wreak havoc on a person’s entire life.
- Prolonged and systematic use of psychoactive substances, in particular alcohol.
Manifestation of depression
The symptoms of depression are not only emotional, cognitive, motivational, but also psychosomatic manifestations. It is scientifically proven that when depressed, the body releases an increased amount of cortisol, a stress hormone, so a person begins to experience physical malaise. Depression manifests itself in a person’s body, behavior, feelings, and thoughts.
Depression in the body
- Insomnia – poor sleep, long periods of falling asleep, waking up too early;
- Increased or decreased appetite;
- decreased libido;
- total feeling of fatigue;
- pains in the region of the heart, neck, lower back;
- gastric disorders, etc.
Depression in behavior
- tendency to seclusion – lack of desire to contact and communicate with people around
- passivity – it is difficult for the person to do any work or perform any actions.
Depression in feelings
The person ceases to be interested in the surrounding reality, to enjoy life, he constantly experiences anxiety, internal tension, fear, can not cope with negative thoughts, is in a state of expectation of trouble. When depressed, in addition to feelings of despondency and depression, there is often irritability – dissatisfaction with oneself and the world around.
Depression in thoughts
The person is haunted by negative thoughts about himself, the future looks only in a pessimistic light. It seems to him that he has achieved nothing, there are thoughts of his own uselessness, insignificance, helplessness and meaninglessness of his existence.
When depressed, it is difficult to make any decisions and cope with everyday life, because it is difficult to concentrate on the problem. Criticizing oneself and others, the person makes exaggerated demands.
If at least some of these signs are present and persist for more than two weeks, it is necessary to consult a psychologist for help. Specialists at the Discovery Center offer affordable help for emotional disorders to anyone who needs it. We have extensive and effective experience working with such patients.
Signs of depression
- Loss of weight and energy;
- Insomnia or being too sleepy;
- Gradual loss of sexual desire;
- Mood swings.
- Unreasonable anger;
- Tears for no apparent reason;
- Drug and alcohol use;
- Loss of interest in one’s appearance;
- Loss of interest in activities that were once interesting.
How do you identify depression? 5 main signs
Duration of pronounced symptoms.
If after a traumatic event or stressful situation, one or more of the same symptoms appeared – this is not yet a reason to consult a psychotherapist. Sadness, fatigue, a desire to be alone with your thoughts – conditions that are inherent in everyone.
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All people feel this way from time to time, but after a while their life returns to normal. True depression, on the other hand, can be suspected after the continuous presence of at least one main symptom for more than two weeks.
Total indifference to everything
This severe mental disorder can often be recognized in a blank stare. When depressed, there is a complete loss of interest in anything: loved ones, favorite activities, professional activities, and even one’s own natural needs.
Moreover, interest does not appear even when there is a threat of the loss of former values. For example, another promise to dismiss him from work for truancy will not make the patient get out of bed and return to his workplace – he is simply not capable of it.
Lack of motivation
Here is an important analogy: a person who has broken his leg will not be able to use his limb, no matter how much he is persuaded, because it is damaged. Likewise, a depressed person does not have the ability to use his willpower, because it is damaged.
It is extremely difficult to make the slightest effort in this state. That’s why accusing the patient of hopeless laziness gets him nowhere, but only adds to his depressive mood.
Patients with major depression are absurdly unsociable, they are burdened by the company of people (even those they once loved and idolized). Even when necessary, it would be a great effort for the patient to ask something or answer a trivial question.
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It often happens that in this condition it is impossible to hear the question asked. It is as if a concrete wall is erected between the ill person and the rest of the world, making it difficult to see and hear others.
Changes on the physical level
The illness of the soul also affects the somatic state of the person. The patient may lose a lot of weight or, conversely, gain a few extra pounds.
Pathological gluttony may occur, but more often than not, appetite is completely gone. Prolonged changes in the sleep mode are also indicative of depression: insomnia or complete immersion into the world of dreams whenever and wherever.
How to cope with impending depression
Once in a state of depression, a person often feels alone and completely useless. In no way should you shut yourself away, keep all your feelings inside, because it hurts the nervous system and slowly kills you.
Get rid of depression helps to engage in some work that requires immersion with the head, or physical activity. You can join a gym, resort to home training. Hippodrome, swimming, simple walks – all this not only improves health, but also increases mood, which is proven scientifically.
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From depression saves a radical change of scenery. Some people, in an impulse, take off and leave for another city or even country. You can limit yourself to relatives, if they, say, have long wanted to see each other, but could not.
Occupation of any new interesting hobby also distracts from negative thoughts. In addition, among these there may be something that will really be to your liking. You can try to change your appearance – dye your hair, get a new haircut, change your style. The look at the “other self” sometimes makes you look at life in a different way.
What to do if I am depressed
Here are some tips for treating depression that can be of great help. However, keep in mind that there is not one treatment for all people. What works for one may not work for another, so plan well and responsibly.
- Try to find the cause of your depression. This is to know if your depression is related to underlying medical conditions or if it is just about personal problems.
- Don’t rely on medications alone. They help treat the symptoms of depression for a short period of time, but the depression usually comes back again soon.
- Get social support. Share your problems with friends, family, or join a support group. Such support groups are a great option, as all the people there will understand your problem and try to help you by sharing their experiences.
- Start exercising. Regular physical exercise can have the same effect on your depression as medication. When you exercise, the brain releases the chemicals endorphins, which help you feel good.
- Change your diet. A healthy and balanced diet helps you stay energetic all day long. People who are constantly on a diet tend to be very irritable and tend to look at the world negatively, this is because they lack good fats for their brain cells.
- Get enough sleep. Sleep directly affects your mood. Sleep deprivation increases irritability, crankiness, sadness and fatigue.
Where to go in case of depression
In case of depression, you can turn to:
- Relatives, friends – if there are those to whom you can speak out, it is always a good thing. People who can listen and hear are invaluable. But intimate conversations are appropriate only in cases when depression has not yet gained momentum, and most likely it is a simple mental decline. Because of the workload at work or school, it is not always possible to talk, and all the worries stay inside. Canceling all business and talking to your mother or girlfriend/friend will help in this difficult situation.
- If there is an acute desire to speak out, but no one is around, helplines can help. There are psychologists with whom you can talk, discuss your problem and ask for support. The data of the conversation remains confidential, and the callers, if they wish, do not identify themselves. – If depression has been going on for a long time, neither phone calls nor sitting with friends will help, and in this case, the intervention of a specialist is necessary. The doctor will ask the appropriate questions, conduct an interview, summarize and give already an accurate diagnosis. Also, a psychologist can prescribe therapy and medication, if necessary, give a referral to a psychiatrist.
Ways to treat depression
In a state of depression, a person feels depressed, a sense of helplessness and hopelessness from the situation in which he is. Treating depression is quite a challenge. Because the causes of this disorder can vary, there is no one-size-fits-all approach to dealing with it.
Depression involves biological, physiological and emotional components, so it requires comprehensive therapy – a combination of medications, physical therapy and psychotherapy. Depression does not tolerate unprofessional approaches, so the answer to the question: how to cope with depression on your own – no way, you need help.
Our qualified psychologists, in the vast majority of cases, manage to find the right key to each specific patient and choose the right method of psychotherapy to cope with depression. We have a lot of experience in successfully getting rid of depressive states in a relatively short period of time.
We have structured our program in such a way as to minimize or completely eliminate the likelihood of a second attack of depression. Our main goal is to help the person regain the joy of life, so that they can feel healthy and happy again. Depression is emptiness; its opposite is fullness of life. We can help you cope with depression and fill your life with positive emotions.