Fighting depression without medication

Conquer depression without medication?

This condition is excruciating: it’s like falling into an endless well, not knowing what to cling to. How do you get out of depression on your own? Become aware of your condition and start to act as early as possible.

Lack of sunshine and warmth can make us vulnerable to depression. However, bouts of depression are not always related to the seasons. Its symptoms are often so pervasive and at the same time elusive that understanding how to deal with it is not easy in itself.

The most important thing is not to lose control of your condition. If this happens, it is better to go to a specialist. However, it is quite realistic to remove the black veil from your eyes on your own. Although this often requires overcoming considerable internal resistance.

Why, even imagining how to get out of depression, we can not start to act?

“We develop defensive reactions that distort reality and make us come to terms with depression or create a subconscious belief that we don’t deserve to feel better,” writes Ridard O’Connor, author of Depression Undone.

If you feel like you’re getting bogged down deeper and deeper in depression – try starting with a few small goals and gradually moving on. Carefully open yourself up, starting with your body and gradually moving on to your inner state and the ways of thinking that keep us from living our lives to the fullest.

1. Wake up your body.

When you’re depressed, just getting out of bed can already be a debilitating task. Meanwhile, affecting your physical condition may be the easiest thing to do. You don’t have to go to the gym and run a mile every morning. Try to incorporate movement exercises into your daily routine and do what you enjoy.

Move little by little, but constantly . Put on some music and move to the beat, walk the stairs instead of using the elevator, park your car farther than usual, and walk to work.

Do yoga . Many studies by psychologists have confirmed that regular yoga classes help reduce symptoms of depression, anxiety, and nervous tension. Start with basic exercises, you don’t have to have serious training for them.

Dance . Dancing not only helps to awaken energy, but also establishes contact with the body: you begin to feel the rhythm, better control your movements. There are many options now, and you can choose dances to your liking: sensual bachata or fiery boogie-woogie.

2. Get in touch with your emotions.

“People in depression have a special talent for suppressing feelings,” writes Richard O’Connor. – “Masses of suffering are caused precisely by our fears and the habits we develop to avoid emotion.

Keep a mood journal . Describe your experiences, keeping in mind the circumstances in which they arose. Soon your powers of observation will increase, and you will understand what is causing them. Once you understand this, it will be easier for you to get them under control.

Learn to express your emotions. Instead of trying to control your feelings, learn to express them. Expressing emotions helps you feel them better. Safely, through play. Start with a partner, a friend. Play on stage or role-playing, where you have to get into character.

Open up to loved ones . Distancing ourselves from others and trying to hide our worries, we only feed our depression. Our fears and suspicions create the illusion of our weakness and helplessness. But it can be easily dispelled – just talk to those who are close. One conversation is enough to make your fears seem far-fetched.

3. Restructure your thinking.

You can’t just tell yourself to think differently. Pretending that all is well, when in fact all around is annoying, too, should not be. Instead, try to replace negative thoughts with constructive ones. To do this, do the following steps.

Allow yourself to be imperfect . Negative thinking is often fueled by low self-esteem. And the latter, in turn, is associated with dissatisfaction with yourself. But what if, instead of trying to reach for a deliberately high standard, you admit that you are good as you are.

Neutralize your inner critic . You may feel ashamed, detached, tired. Remind yourself that your depression speaks to you. Your harsh critic doesn’t really exist – so let yourself feel the absurdity of his accusations. Imagine having an angry, grumpy grouch following everyone and commenting on their every move. The more ridiculous picture you paint, the easier it will be to get rid of the power of the critic.

Take the focus off yourself . This does not mean admitting your own unimportance. But constantly chewing over your emotions and actions takes you further and further away from reality. And if you show interest in others, not only will you be able to switch gears, but you’ll get some much-needed self-esteem “stroking.”

“Depression, or Living with the Lady in Black. Interview with a psychologist.

The World Health Organization estimates that the burden of depression and other mental health disorders is growing globally. Depression is prevalent throughout the world: more than 300 million people suffer from it.

How to avoid depression, we talked to a psychologist, the head of the Department of Consultation and Recreation “Mental Health Center” Anna Tkach.

Anna, tell me, what kind of illness, depression?

Depression is a clinical disorder that sharply reduces ability to work and brings suffering to both the patient and his relatives.

It is a mental disorder characterized by depression, low mood, loss of joy, negative judgments, a pessimistic view of events, and motor retardation.

What is the difference between moping, bad mood and depression?

Moping, or in other words bad mood, will surprise no one if life circumstances are not as we would like them to be. Bad moods are an integral part of our lives. It happens to everyone. But the woman does not forget to get a manicure, and a man to shave.

Man – a creature malleable. Lust for life helps us to endure a lot and return to the feeling of fullness of life again.

We can experience feelings of longing, sadness, sadness … and that is a normal state. Depression is the suppression of all feelings and all desires, or unproductive sadness, anxiety, powerlessness, indifference, unwillingness to do anything…

How do you treat moping? How to get rid of a bad mood?

“My sadness is bright,” wrote A.S. Pushkin. Such a state of mind can encourage people to write books, works of art, personal advancement.

But we can also say, “The work of the drowning men is the work of the drowning men themselves.”

If your bad mood is lingering, you need to think about what’s going on in your life that’s not going on the way you’d like it to. After realizing this, you need to think about what you can and need to change. And the reasons may be many: disliked work, chronic fatigue, dissatisfaction in his personal life, conflict situations, etc. At times, it seems impossible to change something, and the person is afraid “What if it doesn’t work? And so we accumulate dissatisfaction with our life, as a consequence, fatigue, psychosomatic illnesses or addictive behavior, and then depression… So, we feel sad, and then begin to pull ourselves out… Physical activity, communication with friends, a walk in nature, a favorite hobby – all will be beneficial. If you don’t even want to at first, you need to make an effort. After all, this is self-care! But we are talking about exactly the occasional lowering of mood.

And what is the treatment for depression?

The best way to treat depression is a combination of psychotherapy and pharmacological treatment.

Can depression be cured without medication?

This is all strictly individual. Don’t attribute the illness to yourself. If the depressed state lasts for weeks, months, you need to see a specialist for help.

With a mild degree of depression, you can do without medication. But help for such people is still needed. This is the awareness of their condition, help from relatives and loved ones and help yourself.

But it is not easy to understand this by yourself, and then specialist help is essential.

Is there a predisposition to depression?

Yes, some people are more susceptible to this disease than others, and increased susceptibility to the disease is characteristic of certain stages of life.

Depression is caused by biological factors. These are heredity, hormonal imbalance and imbalance of neurotransmitters. A great role played by social factors: unemployment, divorce, loss of a loved one, etc.

Chronic stress, chronic diseases, and emotional burnout syndrome can lead to depression.

What effect does alcohol have on depression?

Alcohol, on the other hand, will not make a positive difference. On the contrary, it will aggravate the condition. Especially if we are talking about the treatment of depression with the help of pharmacological agents. In these cases alcohol is categorically contraindicated! Yes, and the depressive state of alcoholic beverages will aggravate it. Although, initially the person may feel some relief of his state of mind, but this is self-deception and not a solution to the problem.

How many, on average, specialist consultations are needed to bring a person out of a depressed state? And what kind of specialist do you need to see?

It is difficult to say about the number of meetings with a specialist, such as a psychologist. This is decided in the process of psychotherapy. If you have a suspicion of depression you should go first to a doctor – psychiatrist, psychotherapist.

If he considers it necessary, he will refer the patient to a psychologist. And vice versa, a qualified psychologist, suspecting depression, will send the person to a psychiatrist. The main thing is to ask for help.

What is the difference between a psychologist, psychoanalyst and psychotherapist?

Psychiatrists and psychotherapists are first and foremost doctors, specialists with higher medical education and specialization in their respective fields. In their practice, they use medication plus psychological help.

A psychologist cannot prescribe medication and make a diagnosis. He can suspect a diagnosis and refer a person to a specialist. The task of the psychologist is to help the client find a way out of a difficult situation in life, to help him deal with the topic of life that worries the client and interferes in his life.

Are art therapy methods used to relieve symptoms of depression?

Techniques that induce creativity, to open up a person, to understand underlying problems are very effectively used in psychotherapy. Art therapy is one of these techniques. It is often difficult for a person to describe, to recognize their problem. With the help of techniques that work with the unconscious, it is possible to look at the problem as if from the outside, to see it from a different angle, and sometimes to discover it.

The term “postpartum depression” is often used, what is it?

In the first days after childbirth, about 50% of women experience a typical depressive episode, the so-called “third day tears. It is a short-term bad mood, when a young mother has a rapid change of mood, sadness, a desire to cry. It is associated with hormonal changes, and is observed for a few days, after which the mood stabilizes. There is no need for treatment of these conditions.

Postpartum depression, which occurs in the first months after childbirth, is less common and requires treatment.

Pregnancy, childbirth and the time following it can be a period of “biological crisis” for a woman, which in society is sometimes not understood or not realized. Which also causes a woman to feel guilty, feel “bad” and incapable as a mother.

It is women who suffer from postpartum depression need early treatment, because the woman’s condition affects the child and the family as a whole. Support from the family is very important. Understanding others is the key to success.

What factors influence the occurrence of postpartum depression?

The following causes can be distinguished:

  • If depressive states appeared before childbirth;
  • If depression, fear, anxiety were manifested during pregnancy;
  • If a general state of stress, dissatisfaction with a partner, marital relations, difficult living conditions.

Can postpartum depression go away on its own, after a change in the hormonal background?

As has already been said, postpartum depression itself, when diagnosed, requires medication treatment. It lends itself well to treatment, the main thing is to see a specialist in time.

An unstable mood after childbirth, associated with hormonal restructuring, stabilizes on its own.

Is there any way to help a family member or someone close to him if you notice that he is plunged into a depressive state?

Help and support from loved ones and understanding of the topic is very important in treating depression. Although, for relatives and friends, communicating with a person who is depressed is by no means easy. Sometimes people, seeing that their family member is apathetic and lethargic, tend to call for “doing something,” “pulling yourself together,” and “pulling yourself together.” Such appeals are useless, and can even be harmful, downplaying the seriousness of the situation, not taking the patient seriously.

Thus, it is important to understand that the condition of a friend or relative who is depressed is different from his or her normal behavior, that this is morbid behavior and that the person needs to be motivated to see a specialist.

What is the situation with this in the elderly?

Depression is the most typical affective mood disorder of late life. With depression in old age, complaints about health, dissatisfaction, irritability, grumpiness, and feelings of undeserved resentment predominate. An aversion to aging, both physically and socially, is essential in the experience of people with depression. For them, aging is a great stressor. And if a person doesn’t cope with it, it leads to the development of depression. Therefore, it is important for the elderly to communicate with people around them and to do everyday individual activities.

What do you think, can depression be used for good or should it be got rid of, the sooner the better?

Depression is experienced as a very serious illness, causing suffering. Still, as much as it may sound, we shouldn’t forget about the positive. Perhaps depression is a chance to make sense of your illness, to change and improve something in your life. This is only possible when depression is on the wane. So, you need to seek help and not try to beat depression alone!

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