How to cope with depression on your own and help someone else

The symptoms of many diseases can be similar to those of depression. It is important not to waste time and do everything possible to identify the disease.

Depression symptoms

If you are sure that everything is in OK with your health, then you can determine that you have depression by the following signs:

If you are sure that everything is in OK with your health, then you can determine that you have depression by the following signs:

• Loss of performance.
• Sleepiness, fatigue, feeling that even the simplest things take too much energy.
• Constant sadness, tearfulness, unjustified anxiety or mental emptiness.
• Feeling of inferiority, coping with it becomes harder, and lack self-esteem.
• You sleep much more or less than usual, have insomnia.
• Unusual weight gain or weight loss, constant overeating or complete loss of appetite.
• You have difficulty with concentration or have “foggy” thinking, forgetfulness or lack of ability to make clear, balanced decisions.
• Pessimism, the feeling that the meaning of life is hopelessly lost, all attempts to do something are simply useless.
• Increased irritability, unreasonable prolonged anxiety.
• At the physiological level – muscle pain, cramps, digestive problems, headaches and other pains that do not go away without the help of drugs.
• Suicidal thoughts: about death or attempted suicide.
• Even the most severe depression can be cured. The sooner you start treating it, the better.

Treatments for depression

• “Conversational” therapy. In the course of a conversation with a psychologist, the patient himself will be able to find the optimal ways out of depression, especially if it is not severe and not protracted.
• Cognitive (behavioral) therapy can help change negative thinking as well as behavior.
• Interpersonal (interpersonal) therapy focusing on relationships with others, helps to make them positive.
• Medication. Antidepressants can make the patient feel better.

How to cope with depression on your own

The following recommendations to get out of the depressive state must be followed daily.

Find a role model

Many famous people have suffered from depression. Do some research. Take advantage of their methods to fight your own depression.

Love yourself

Life is not a race, not a constant competition. Self-flagellation declines self-worth and this leads to despair. Stop punishing yourself for mistakes, try to create a personal space in which you can feel yourself comfortable and safe.

List the problems

This could be unpaid bills, no vacation, or too much work. In the other column write down what practical steps you can take to solve the problem. Get started! When you don’t just think that you have problems, but start solving them, you will immediately feel enthusiasm.

Keep a diary

Write down the thoughts that come to your mind. Diary will keep your most secret thoughts from prying eyes. You won’t have to worry about someone judging you for them. Going back to your notes, re-reading them, you can better understand yourself.

Take care of your body

The body can stay healthy only when you take care of yourself: you eat well, get a good rest and maintain muscle tone. Neglecting the needs of your body can quickly lead to exhaustion and depressive thoughts.

Restful sleep

Lack of sleep can make the condition worse. Interrupted sleep, constant feeling of fatigue – these are the most typical complaints of people suffering from depression.

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To get rid of sleep disorders, a strict regimen of sleep is necessary. You should avoid taking caffeine or alcohol at least three hours before bedtime. The bedroom needs to be ventilated, walks before bedtime are very useful.

Physical exercises

Scientific studies have shown that exercise is as effective as taking medications that are used to treat depression. Sports also provokes the production of hormones of joy – endorphins.

Healthy eating

Cut down consuming sugar, starch, fast and processed foods. Eat as many fruits and vegetables as possible. Drink plenty of purified water. Apathy is often associated with malnutrition, with a lack of vitamins and minerals. Fiber and polyunsaturated fats are important for the body. Amino acids are good for the nervous system.

Appearance

Many in a difficult psychological situation do not pay attention to their appearance and clothing. But any woman, even on a subconscious level, is worried about how she looks! If you launch yourself, it will only add to you a new Many in a difficult psychological situation do not pay attention to their appearance and clothing. But any woman, even on a subconscious level, is worried about how she looks! If you don’t pay attention to yourself, it will only add a new portion of sadness, dissatisfaction with your personality and body. Try to stay pretty in all situations.

What else can you do to combat depression

Try to make your life brighter and busier in any way you can.

Beauty all around

Get rid of things that can upset or discourage you. Do a cleaning or redecoration. Surround yourself with beautiful things. You can get in the habit of taking a walk while admiring the beautiful scenery or the sunset.

Create a sleep environment in your bedroom

Keep it as dark and quiet as possible. Even a small amount of noise or dim light is often enough to wake or prevent from falling asleep.

Reduce stress levels

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Stress feeds the gloomy state, exacerbating the tendency to be depressed, providing constant “fuel” for Stress is a “fuel” for maintaining depressive thoughts. The ability to deal with stress increases the chances of recovery, making you the most resilient to any pressure.

Avoid comparing yourself to other people in any way

It is better to compare yourself with yourself in the past and in the present, and think about what is good now and what good things will happen in future.

Change your life

Depression is often the result of dissatisfaction with something. If you don’t like your city, move to another. If you don’t like your job, try looking for a new one. Mental discomfort and unpleasant situations for you can drag your life into a swamp of discontent.

The cyclical nature of emotions

Life is like a roller coaster. Sometimes there is a lot of energy. On other days everything seems hopeless. And most of the time, emotions are somewhere in between. Understanding the structure of positive and negative emotions will help you see the perspective of your feelings.

Next time, if the world turns gray, don’t panic, realizing that after the black stripe, the white one will come for sure. You should realize that you are experiencing a completely natural emotion that will inevitably pass away and will be replaced by a completely different mood. Knowing that the feeling of depression is temporary will make it much easier for you to get through this period.

The environment decides

Communicate primarily with positive people. Nothing influences the way you think  and the way you feel more than your surroundings. Thoughts, both negative and positive, are transmitted from person to person like a virus. If the environment is negative, then you too will begin to think and feel the same way.

Remember your past successes

In the web of discouragement, it’s very easy to forget everything you’ve ever done well. Ask yourself: what hIn the web of discouragement, it’s very easy to forget everything you’ve ever done well. Ask yourself: what helped me to become successful? What are my greatest strengths? How can I use them to solve today’s problems? These daily exercises will help you regain your confidence.

Focus on gratitude

Don’t focus on troubles. It is much wiser to celebrate the joyful moments, which are also many in your everyday life. Learn to enjoy small things: life is made up of little things.

Change the “scenery”

Changing the environment often helps. When you have a recession, you begin to associate your problems with your surroundings. Try to go somewhere at least several times a year: to relatives or friends, to the sea, to the mountains, to another state etc.

Dilute your daily routine

Doing the same thing day after day can be too depressing. This could  lead a person to depression. To get rid of this, change something in your daily routine, at least occasionally. You can take a day off from work and devote this day to yourself. Let it be something very pleasant for you. For example, shopping, visiting a spa, meeting with friends. Getting out of your regular schedule will help you shake things up and make you more productive in future.

Change negative attitudes to positive ones

Negative attitudes are the basis of low self-esteem. Attitudes are formed in early childhood. If during this period an adult calls a child “a loser”, “fool”, it is likely that this will affect the child’s future life.

To nullify the influence of the past, remember where and who you heard these words from. Then mentally put him or her on an empty chair in front of you and talk to this person: find out why he thinks so, explain why you no longer want to think of yourself as a loser. After such a conversation, you”ll feel much better.

Reduce the requirements for yourself

The best way to help yourself get rid of your depression is to start taking action. Once you make the decision to stop being constantly upset and start moving forward, you will not have time to give in to your worries.

Take action to help yourself

The best way to help yourself get rid of your depression is to start taking action. Once you make the decision to stop being constantly upset and start moving forward, you will not have time to give in to your worries.

How to help someone else cope with depression

It is imperative to help a loved one who is in a difficult psychological situation. However, excessive pretense will immediately catch the eye, because depression does not deprive a person of the ability to think. And attempts to support can lead to a completely opposite result. Simulated gaiety, cheerfulness in the presence of a “patient”l not help either. It must be remembered that the patient’s sense of humor disappears.

When communicating with a depressed person, it is very helpful to encourage his creative expression in any form. Physical activity also helps.

Sport improves mood and provides additional energy. Scientists have noticed that people who do aerobics recover from depression faster than those who do not play sports. Invite him to play sports together or just go for a walk in the evenings.

Even in the most severe cases, you should not let a person go to bed early, leave him alone for a long time. Although this desire is most often voiced by patients: “I want to hide somewhere in a corner, leave me alone.”

If depression is caused by loss

The loss can be the death of a relative, divorce, separation. Other methods will help to cope with depression in this case.

Realizing the reality of loss

Many people postpone this moment, for example, continuing to communicate with the past, but this is not Many people postpone this moment, for example, continuing to communicate with the past, but this is not constructive: you simply postpone unpleasant emotions, and do not solve the problem. The loss must be recognized and felt. This is the only way to start “experiencing” it.

Expression of all negative emotions associated with loss

Cry, shout – it can be loud and even obscene. You do not need to restrain yourself in expressing emotions, you will feel relieved.

Searching for meaning

You can try to find the meaning even in a situation of death. For example, a woman who has lost a child can reduce the amount of her pain by the thought that her child will never get hurt again, get sick, or face abuse.

Be helpful

Many people are involved in charity work and volunteering. And this is natural: after experiencing a loss, a person wants to fill his life with something important, useful and correct. And what can help better than helping sick children, for example?

Other methods of getting rid of depression

Light therapy

One of the simple and natural ways to treat depression is when a person just walks outside into the sunlight or watches the dawn. This is especially important for people living in the northern regions.

Music therapy

This is a pleasant sound treatment. The depresssed person may take the passive position of a simple listener or a more active position. You can sing along or play an instrument, dance, or even draw music.

Meditations

Techniques that allow a person to control their emotions and develop control over their thoughts. Meditations are recommended for dealing with stress, for relieving tension.

Aromatherapy

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Helps relieve mental fatigue and restore sleep. Rose, chamomile, basil and jasmine oils are recommended.

Work on your self-esteem

A self-confident person is not so often sad, mainly, he tries to solve his problems and overcome obstacles.

Dream more

Dreams give strength to move on, give meaning to life. Those who dream a lot know what they want from life, and it becomes easier for them to get it.

Accept the opportunity to experience negativity

There are black, white and even gray stripes in life, but many people think that real life consists of moments of happiness and pleasure. And if it’s not what they see, then life has failed for them. But real life is about truly experiencing the entire spectrum of emotions and feelings, both positive and negative.

Set goals

If you just think about how good it would be to be a president of an oil company, that’s one thing. And if you make a plan, get the necessary education and experience, go for an interview, this is a movement towards the goal.

Find your place in life

People who do what they are interested in are 60% happier than others. Favorite work helps to forget and gradually get out of a difficult state.

Get inspired

Build your own collection of inspirational thoughts, quotes, poems and statements. Write positive affirmations for yourself, then repeat them throughout the day for self-improvement or emotional well-being. For example, you might write, “I will try to be an example of friendliness and love towards my colleagues,” or “Peace and serenity fill my heart.”

You can apply in life advice together or one by one, but in any case starting doing something is a good start getting out of a depressing state.