Depression and how to deal with it
Depression is a mental disorder that leads to a depressed state and can persist for a long time. It can be a one-time event, it can recur after a certain period of time or it can be permanent. The latter option is the most dangerous, it can lead to serious mental disorders.
According to doctors, by 2020 the number of people with this diagnosis will exceed the number of cancer and cardiovascular patients.
Depression already causes 60% of suicides.
Not so long ago, depression peaked between the ages of 30 and 40; today it has sharply “rejuvenated” and affects people under the age of 25.
Depression affects people of all ages, including pre-school children. There are slightly more patients among the elderly. The risk of depression among single and divorced people is 2-4 times higher than among married people. At the same time, divorced and single men are at greater risk than divorced and single women.
Women are twice as likely to develop depression as men. However, representatives of the stronger sex are much less likely than women to seek help from specialists, preferring to silence symptoms with alcohol or to be absorbed in work.
Apathy and bad moods can also occur in perfectly healthy people. Depressive states are accompanied by motor and mental lethargy, anxiety, the cause of which is impossible to determine, and insomnia. A person finds it difficult to concentrate and make decisions. The bad mood usually passes in a day or two, but depression can last for months.
True, the state of depression, if it is caused by grief, loss of a loved one, can also last a long time. But everyday life with its troubles, concern about daily bread gradually alleviates the pain of loss.
Causes of depression
The disease can be formed under the influence of internal and external factors. Reactive depression occurs as a consequence of internal feelings of a person caused by serious stress, such as the death of a loved one, the loss of material values, divorce, etc. Under these circumstances, the person is oppressed by a sense of loss and a feeling of complete helplessness. Sometimes depression is a companion of atherosclerosis or hypertension. This condition can also occur with severe inflammatory diseases such as gangrene, when the body is intoxicated with products of tissue decay.
Endogenous depression develops when there is complete external well-being – it can be caused by mental illness, mainly hereditary, which leads to metabolic disorders.
Internal causes of depression:
- Hormonal disorders, in particular, a decrease in the production of neurotransmitters, primarily – serotonin, failures in the synthesis of norepinephrine, dopamine;
- hormonal changes in the body during certain periods of life (after childbirth, menopause, puberty);
- systematic use of medications, one of the side effects of which is depression;
- diseases of the nervous and endocrine systems (neurasthenia, hypothyroidism);
- vitamin and mineral deficiencies, especially affecting the nervous system, the lack of B vitamins;
- Dehydration of the body;
- infectious diseases;
- chronic pathologies;
- lack of sunlight (seasonal depression);
- lack of sufficient oxygen supply;
- drug addiction;
- abuse of sedatives and sleeping pills.
Symptoms of depression
. To talk about the diagnosis of depression, the following signs must be observed for at least two weeks:
- Loss of interest in one’s surroundings and life orientation;
- constantly reduced emotional background, pessimism, the complete concentration of thoughts on negative events and feelings;
- loss of capacity for work;
- increased irritability;
- low self-esteem, bouts of self-injury;
- loss of appetite;
- Weight loss or, conversely, uncontrollable weight gain;
- Unmotivated fear and panic attacks;
- Decreased cognitive brain function (inability to concentrate);
- excessive fatigue and loss of energy.
Patients suffering from depression often suffer from headaches, dizziness, discomfort in the heart and abdomen, joint pain, constipation alternating with diarrhea, menstrual disorders in women, loss of sex drive, etc. Depression mimics and “imitates” any somatic (bodily) illness. For this reason, doctors have coined the term “masked depression” – for cases where it “hides” under the guise of a somatic disorder.
If depression occurs, it is important to treat it as an illness. For example, in hypertension, the mechanism regulating blood pressure is disrupted, and in depression, the mechanism regulating mood. We do not hesitate to go to the doctor about hypertension, you should not delay in going to see him for depression either.
Depending on the results of the examination, the doctor may prescribe antidepressants – mood-enhancing drugs, or tranquilizers – drugs that neutralize the effects of adverse external factors on the psyche. In a state of depression, the reaction to any negative situation becomes extremely acute and the slightest offense can make a person lose his temper. With the help of tranquilizers, it is possible to reduce this susceptibility, to create a kind of protective field similar to that created by a cast placed on a broken arm.
How to cope with depression
In the emergence of the disease an important role played by social causes: turmoil in the family, at work. If you find yourself in a difficult situation, analyze it and try as much as possible to simplify.
If you have trouble at work, say to yourself: “Is it so important to me the work achievements? After all, I was not born for labor exploits, and in order to be happy and to give happiness to their loved ones. Don’t take on too much. Sometimes the proverb is right: “Work is not a wolf, in the forest will not run away. Sometimes allow yourself to give up on everything and go to sleep – but in the morning you’ll wake up in a good mood and be able to move mountains. There was a family conflict, do not dwell on it, remember what a great worker you are, how you are valued at work.
If you have grief, don’t go into it completely, look around and see that someone needs even more sympathy than you do. Take care of him, and you will feel better at heart.
To cope with depression, doctors advise:
- think of the good;
- Learn to distinguish between failure and disaster;
- More often to rest;
- Play sports;
- change the environment;
- Praise yourself for any successes.
Any physical activity helps lift your spirits, not just because you’re distracted from your problems. Muscle tone increases, the brain releases natural substances – endorphins, which in its effect on the body are close to antidepressants and neuroleptics. In addition, exercise makes you feel better about yourself, and it is very important for the further struggle with depression.
In a healthy body – a healthy spirit. Exercise. Even a simple morning exercise can work wonders, a good and proven way to combat impending depression. Just choose a set of exercises that involve all muscle groups. Jogging, swimming, cycling, horseback riding, and even walking can help. And if you’ve kept in good shape regularly before, now try exercising to the point of complete physical exhaustion. This, too, is a good way to relieve mental tension. Alternate mental work and physical activity. In this sense, moderate, for fun, work in the countryside is a panacea for city dwellers. The sky is blue, the air is fresh, green shoots are growing out of the ground, and the muscles are pleasantly sore from half an hour of shoveling. It is imperative to work, to have a circle of regular duties, to be in a team. After all, with depression often there is a desire to give up and lock yourself in the four walls. In no case it is impossible to give in to this, otherwise there may be a fear of leaving the house.
Get enough sleep. As a rule, a depressive state is accompanied by insomnia. Sleep is the best healer. When going to bed, air the bedroom well and if possible leave the window open. This ensures a sufficient supply of fresh air, which means that you will sleep longer and wake up more awake. For insomnia, if it is a mild depression, you can use infusions of herbs: valerian, peony, motherwort. Sometimes taking them is enough to normalize the condition, sleep is normalized. You can put under your pillow or hang over your bed a gauze bag stuffed with crushed roots of valerian: their smell has a mild sedative effect Find a person with whom you can talk heart-to-heart, to share with them your worries. No one to talk to? Cry into the pillow. Tears also bring relief from depression. Live for today. Do not engage in self-coping, do not accumulate resentment, do not bury the wounds, leave the past in the past. Do not be afraid of the future – most of the troubles that you can imagine, will never happen. Change the scenery. Get out in the woods, in the countryside, without any hurry walk around town, look at places you have not been. Depression will not disappear if you are closed in four walls and mope.
Do not forget about the healing power of art. Depression has a beneficial effect of classical music.
Diet for depression
Before the therapy must be sure to adjust the diet, enriching it with vitamins, amino acids, trace elements. A number of foods has the properties of natural antidepressants.
First of all, they include foods rich in the essential amino acid tryptophan, which increases the production of serotonin in the brain. The highest concentration of tryptophan is found in mushrooms, oats, bananas, soybeans, nuts, seeds, dried dates, dairy and dairy products (cottage cheese, kefir, cheese, whole milk), diet meat, chocolate, freshly squeezed carrot juice.
Bee pollen, bran, yeast including beer yeast, wholemeal bread, legumes, potatoes, tomatoes, broccoli, cauliflower, leafy greens, green vegetables, citrus fruits, eggs, liver and other by-products, meat, fish, cheese, tofu, kefir, buckwheat, corn, spinach and seafood are must enrich the diet.
It is advisable to include foods rich in iron and vitamin C in the menu. Honey, especially buckwheat and sunflower, apricots, fruits of rose hips and sea buckthorn, decoction of oat grains, prunes, raisins, grapes should be eaten daily. Do not forget about the products rich in magnesium, which directly affects the work of the heart and central nervous system. Supplement your diet with cauliflower, nuts, peas, lentils, peaches, avocados, cereals, coriander, basil, and sage.
An important point in the treatment of depression is the observance of a water regime (2 liters of water per day). Scientists have proven that dehydration causes excessive consumption of the amino acid tryptophan, which is fraught with a decrease in the production of “hormones of happiness” in the brain.
How to fight depression on their own with folk remedies?
Valerian root . Infusion helps with hyperexcitability, cramps, insomnia. Chopped dried valerian root (2 tsp.) Pour a glass of boiling water, insist for 2 hours, filtered and taken three times a day for 15-20 ml.
Herbal collection. Herbal tea helps to relax and optimize mood. Mix hop cones, chamomile inflorescences, valerian root and whole dried melissa bushes in the proportion 2:1:1:1 and grind the plants in a coffee grinder. Two tablespoons of the collection are brewed in a thermos of 0.4 liters of boiling water. The strained tea is consumed during the day in small portions, and before going to bed, drink a glass of infusion.
Oats. Infusion of oat straw saturates the body with B vitamins and other nutrients for the nervous system. Three tablespoons of straw pour 0.4 liters of boiling water, steep for 1.5 hours, strain. Take 50 ml 4 times a day.
St. John’s wort. Healers folk medicine prescribes decoction of the herb St. John’s wort as a proven antidepressant. Dessert spoonful of dry material pour a glass of hot water and stew in a water bath for about 10 minutes. Strain the decoction is taken three times a day before a meal, ½ cup.
Mint. Proven remedy for relieving bouts of irritability, normalizing sleep, improving the general condition. A tablespoon of dried or fresh mint leaves are boiled over low heat for about 10 minutes and taken ¾ cup in the morning after awakening and before bedtime. To enhance the healing properties of the drink, add natural honey.
Soothing baths with herbal decoction. Mix in equal proportions of rosemary herb, bitter wormwood and linden blossom. 700 grams of the collection pour 4 liters of cold water in an enamel pan, place on a fire, bring to a boil and simmer for 5 minutes. Filtered decoction poured into a warm bath. The procedure is carried out before going to bed 2-3 times a week for a quarter of an hour. Such baths help to relax and relieve anxious symptoms, and also contribute to a quality night’s rest.
Sea salt. Well-proven for depression baths with sea salt (3-4 times a week). You can also use salt rubs in the morning (a tablespoon of sea or table salt in 1 liter of warm water).
Aromatherapy. A number of essential oils have mild antidepressant properties, in particular orange, lavender, frankincense, rosemary, clary sage. Useful to wear aroma medallion with the addition of 1 drop of one or a mixture of oils, scenting rooms, especially before bedtime, bath (3-4 drops of any of the proposed oils or combinations of oils in 20 grams of the base, which is used as a base for bath foam, cream, honey, salt), enriching cosmetics (2 drops per 10 ml of base).
An important role in the treatment of depression are daily long walks (at least an hour), especially in a wooded area, park, square. Engagement in sports, dancing, yoga, Pilates increases the body’s ability to produce “happiness hormones”, so you should choose for yourself the most acceptable and harmonious type of physical activity.
The process of healing depression is a long and difficult one, but the combination of conservative and traditional medicine methods will help you to overcome it as quickly and painlessly as possible.
Can depression be cured by folk methods?
Folk remedies include treatment with herbs, incantations, various tinctures and other methods. Specialists do not recommend resorting to them without consulting a psychiatrist – uncontrolled use of dubious means can cause complications, as well as provoke a deterioration of the psychological state. They will not produce an effect, but can cause serious mental disorders, physiological diseases.
Modern medicine is increasingly rationalizing the role of folk remedies for the treatment of depression. Depression occurs as a result of nervous exhaustion of the body in response to frequent stress. Specialists in depression recommend a healthy lifestyle, eating more fruits, a healthy diet and moderate exercise. Herbal tincture therapy, aromatherapy, acupuncture, and yoga are also used, a practice that will allow you to learn how to control energy flows and help to heal the body.
Can depression be cured by folk methods?
Modern medicine, despite the development of pharmaceuticals and the annual release of new drugs, is increasingly turning its attention to folk remedies and herbs, as well as Eastern techniques – yoga, meditative practices and acupuncture, which help cope with many diseases with no less success than medications, and do not cause negative side effects. Tinctures and pills are being developed based on the extracts of herbs and herbal gatherings known as far back as our grandmothers. Treatment of depression with folk remedies today is carried out comprehensively: with the help of a well chosen set of exercises, dietary intake aimed at reducing the state of depression and meditative practices.
The negative effects of depression
Depression, as a consequence of private stress and stressful conditions, has become part of our lives. Bad moods, irritation and dissatisfaction with life caused by constant quarrels in the family or at work are a normal reaction of our body to stress. At such a moment, a person cannot concentrate and perform his work, tasks, feels depressed, fails to cope with household chores or even lets them go on their own and feels even worse. It is as if he gets caught in a vicious circle, as he considers this condition a manifestation of laziness, his inferiority and uselessness. And fear and panic attacks are added to the general symptoms. All these symptoms according to the ICD-10 and speak of the presence of depression, which requires the help of specialists and urgent measures. If the suffering person’s illness is not aggravated, there were no suicide attempts and other manifestations that require inpatient treatment under medical supervision, a psychologist can recommend exercises for depression, vitamin complexes or herbs and herbal gatherings, phytopreparations that reduce anxiety, fatigue and depression.
The most effective treatments for depression with folk remedies
To defeat moping and depression caused by high workloads, prolonged cold days or failures, and to increase the level of the joy hormone, first of all it is necessary: § change your daily routine: spend your free time in nature; § exercise: exercise, jogging in the morning and take a contrast shower, strengthening your immunity; § sleep at least 8 hours a night; § eliminate alcoholic beverages, coffee and strong tea from your diet; § consume more orange fruits and vegetables: oranges, tangerines, grapefruit, persimmons, bananas and carrots. Often, such simple methods help the body “come out of hibernation”, and the resulting strength and vigor will return and self-confidence, improve mood and reduce the damaging effects of stress.
To help your body to cope with stress and depression, you need to stop eating too much fatty, spicy and spicy foods and replenish your body daily with vitamins: vegetable and fruit salads. Replace candy and cakes (if you like sweets) with bananas, pears, honey, nuts and dried fruits. Fight bad moods and anxiety will help: green tea with lemon and honey. For yourself, you can prepare and twist: lemon, apricots, raisins, nuts and add honey. There is such a mixture should be a tablespoon a day for a month, and after making a break of one month, the course can be repeated.
The healing power of herbs. Tinctures that help in the fight against depression
Treatment of depression with folk remedies also includes the use of herbal tinctures, decoctions and gatherings. These methods of treating stress and depression are some of the most common in folk medicine. They have no side effects and are not addictive. Recipes for herbal infusions: § St. John’s wort for depression One of the most well-known herbs, St. John’s wort, helps with 99 ailments and is a very good herbal antidepressant. Tincture the herb with alcohol. Add to 20 grams of St. John’s wort the same amount of coriander seeds and dried oregano and thyme. All this is poured 250 grams of vodka or alcohol and insist two weeks in a dark, cool place. The finished tincture must be filtered through gauze. After that, take 20 drops – morning and evening. § Calming mixtures of mint and lemon balm To relieve nervous tension, which often takes away our strength and leads to complete desolation and depression, you can prepare yourself teas of mint and lemon balm. Both of these herbs have a calming effect on the nervous system. A tablespoon of their mixture pour a glass of boiling water and insist until it cools, take the resulting spirit during the day in small portions, or dividing it into three parts – for morning, afternoon and evening intake. § Motherwort and valerian Tinctures of these herbs are prescribed by doctors to relieve nervous tension, with frequent stress and stressful states, mental trauma. You can buy them even at the drugstore. Take them at 25 drops – three times a day, and with low sleep another 40 drops half an hour before bedtime. § St. John’s wort, rosemary, lemon balm and blueberries – a therapeutic collection for depression In equal parts are mixed all the dried components of the collection. One tablespoon of this mixture is poured with a glass of boiling water and insists for half an hour. After that, the decoction must be strained and add to it to taste honey. Drink this decoction is both useful and pleasant, especially when it is still winter or deep fall, and you are overcome by depression and gratuitous melancholy. Decoction of chamomile, dried cucumber herb, a composition that includes: flowers of fennel, anise, lavender also gives a good soothing effect. So you do not need to prepare tea or a collection of your own, you can buy a ready-made soothing herbal tea at the pharmacy. It is already packed in bags that should be brewed as usual hour and take 2-3 times a day, the course indicated in the instructions. To get back in a good mood, and get rid of anxious thoughts, you can just treat yourself to a fragrant mulled wine with basil, cinnamon ginger, cloves, black pepper and honey or hot chocolate, drinking a cup of invigorating drink and watching your favorite movie. In the whirl of many things to do and responsibilities we so often forget to rest and take care of ourselves. Therefore, along with taking tea or broth to relieve daily fatigue and accumulated frustration, you can take a bath for depression, making broth from the needles, twigs and cones of young pines, boiled them for half an hour over heat and infused for 10 hours. It helps to cope with depression to eat honey (in spring and autumn) and flower pollen. They give the body a full range of vitamins and minerals.
Aromatherapy – treatment with smells
Healing property of aromatic oils was discovered more than a thousand years ago, but for a while it was undeservedly forgotten. To conduct a session of aromatherapy, you need only two components: aromatherapy lamp and oil, selected individually, taking into account the peculiarities of the body and the presence of allergies. The oils of orange and lemon, juniper, cypress and rose tree, peppermint are good enough to relieve migraine caused by stress and vasospasm, anxiety and poor sleep. If you feel weak and sad, sandalwood, jasmine and geranium oils, bergamot. For obsessive fears and depressive psychosis: tea tree, rose and violet oils. Relax: vanilla, frankincense, clary sage, juniper oils. Neroli, orange, cardamom, eucalyptus and rosemary oils will help to overcome the consequences of stress.
Yoga for Depression.
Restore strength and energy From the standpoint of yoga, which helps fight many mental disorders, depression is primarily a loss of energy or prana. And the main task of yoga, to restore lost energy by focusing on postures and breathing practices that fill all cells with oxygen. Yoga classes are divided into two types, depending on the type of depression: § Tamas is a guna characterized by a manifestation of weakness, indifference, and lethargy. The person finds it difficult to get out of bed and overcome his apathy and despair. The external manifestations of this type of disorder are slouching, slumped shoulders, and a slumped gaze. Such people have difficulty even breathing. § Rajas – This type of depression is more common, and its main manifestations are excessive activity and restlessness. A person suffering from this type of depression is constantly agitated, often angry. His train of thought is elusive, and his body is tense and inflexible. Both eyes and fingers are in motion all the time, and when performing yoga movements, they cannot exhale air completely, which only confirms the state of fear and anxiety. The practice of yoga, in the treatment of depression includes: energy techniques, which includes and meditation for depression, exercises – bends, a series of toning poses, breathing exercises, chants that release anxiety.
Acupuncture techniques for treating depression
Needle procedures are prescribed in the treatment of depressive neurosis and prolonged depression. The use of such a technique is also authorized by the WHO. The basis of this method is to influence the biologically active points, which are responsible for certain organs in the human body. The main advantage of such reflexotherapy is that there is no risk of negative or side effects. Whatever method of treatment for depression you choose, you are taking the first step towards your healing, changing the quality of your life and filling it with new colors and positive emotions. Value yourself and allow yourself to be happy and healthy again now!