Depression is often found in modern people, especially residents of large cities. Various factors, external and internal, can provoke it.
This is a disease and requires compulsory treatment. A person in this state may have a question how to cope with depression yourself at home and how real it is.
Now you can often hear the expression: "I'm depressed." Actually a person is just experiencing long time low mood, apathy, but his condition is not related to this disease.
A competent doctor will distinguish depression from ordinary melancholy and prescribe therapy. However, it is necessary to know the basic signs in order to understand when you need to see a specialist.
How to understand that you are sick?
Depression has characteristic signs that allow to diagnose its presence:
- Anhedonia. A person ceases to rejoice, loses the ability to enjoy everyday activities. Changes in character may not be pronounced, for example, he stopped going to parties or became more silent, stopped listening to music, although he used to love this activity.
- The emergence of pessimistic thoughts. The person begins to think about the bad, to pay attention to the negative moments. Thoughts of hopelessness appear: “how tired I am,” “I am fed up with everything,” “I can no longer do that,” “when will everyone leave me alone.”
- A person can depict joy and happinessif this is expected by his environment, but in reality it looks unnatural, “forced”.
- Frequent mood swings - from normal to negative, aggressive, irritable or indifferent.
- Decreased concentration It becomes harder to work, learn, perceive information.
- Exacerbation of guilt feelings. The man begins to blame himself for the events, troubles with himself and loved ones.
- Sleep is disturbed. In the morning there may be a feeling of fatigue immediately after waking up, in the evening of difficulty falling asleep. Sleep is often intermittent. Or, on the contrary, the person began to sleep a lot.
- Loss of appetite or increase it.
- Use of stimulants, alcohol, drugs, in an attempt to forget, to hide from the outside world and their own thoughts.
Unlike melancholia, depression has a protracted course. If a bad mood lasts for several days, there are no other bright symptoms, then it is too early to talk about depression.
When the negative state persists for more than two weeks, need to pay attention to it. Some people live in the doldrums for months and even years without doing anything. As a result, losing the opportunity to lead a bright and happy life.
Why do people prefer to stay alone with the disease?
Despite the fact that depression is well studied, many people prefer not to go to a doctor, and sometimes they just don’t know that this can be done or which specialist is dealing with this issue.
In our society is still present frivolous attitude to depression. Patients in this condition may be ashamed.
Main reasons, why people prefer not to see a doctor:
- fear that you are recognized as "abnormal";
- shame that society, relatives will condemn;
- frivolous attitude to his condition;
- ridicule of relatives and friends who do not understand the severity of the disease.
However, there is another reason, no less important: a person who is depressed simply does not believe that he will be helped to cope with his problem.
Can the disease go away by itself?
Depression is disease. The state of apathy, melancholy, temporary deterioration of mood can itself go through.
If delivered depression diagnosis, then treatment, consultation of the expert is necessary. An individual immersed in a depressive disorder is no longer able to fully control his actions and emotions.
Of course, with certain knowledge, motivation, the use of various techniques, a person is able to get out of a depressive state independently.
Anyway need support, and especially close people.
What is dangerous to be alone with depression?
If depression does not begin to heal, it can lead to sad consequences.
The farther, the more the psyche plunges into a negative state, out of which it becomes increasingly difficult.
The dangers and consequences of depression:
- Family problems. Personality is removed from loved ones, can behave aggressively. Loss of interest in the family, children, financial security.
- Health problems. During depression, headaches may become frequent, there may be a disorder of the gastrointestinal tract, weight loss, or vice versa, a set of problems with the cardiovascular system. With a protracted course, more serious diseases may appear.
- Suicidal tendencies. Often, people who are in a depressed state have thoughts of suicide.
- Decreased quality of life. Personality ceases to strive for achievements, throws a career, it is not interested in entertainment.
- Deterioration of appearance. Depressed patients no longer look after themselves, walk untidy.
- Changing and deteriorating relations with society. Gloom, pessimism, irritability repel friends and colleagues.
Can I do something on my own at home?
Can I get out of depression alone? The patient must rely not only on the advice and influence of doctors and other people, but also make your own efforts to cure. Desire and motivation mean a lot in success and speed of treatment.
What medications to take?
The doctor prescribes drugs depending on the symptoms, its severity, the severity of the disease. In some cases, antidepressants will be needed, in other tranquilizers.
Improper prescription drugs can worsen the course and severity of the disease. That is why the doctor prescribes serious medications.
How to get out of depression if there is no money for a psychotherapist? How to help yourself? There is a way out:
Psychology tips
How to fight:
Stop practicing self-digging. If you start to understand the reasons that led to depression, it can only strengthen its manifestation. Delving into negative memories, you enhance the experience. The necessary answer will not be found. As a result, depression is aggravated, it is becoming increasingly difficult to cope with it. The first thing to learn is to turn off and control thoughts.- Reduce the pace of life. Every day we have to solve many issues that cause stress and fatigue. It is necessary to change the daily routine, to exclude unimportant, unnecessary and useless things. In addition to work, caring for home and family, it is important to pay attention to timely rest. Here will be useful trips to nature, walks in the park.
Weekends, when you are completely disconnected from work, should be required.
- Learn to devote time to yourself. We often forget about our own needs, trying to take care of loved ones, to control the business. However, work and home can do for some time without you.
- Find meaning of life. In the depressed state it is not easy. The meaning of existence is lost. Think about what you would like to achieve, for what it is worth waking up daily. This may be at first glance insignificant things: walking with a dog, writing an article on your blog, communicating with your children and husband, working or a favorite hobby. Each person finds his own meaning in life, and when a goal appears, where to strive for, to cope with a negative state becomes easier.
- Aromatherapy. Smells to influence the human condition, mood, activity have been used already in ancient times. And now aromatherapy is a supporting method in the treatment of various emotional disorders. When depression is recommended oil of lavender, lemon, sage, basil, conifers. Pick a scent so that it is pleasant and causes only positive emotions.
Light therapy. Depression is often exacerbated during the cold season, when the sun is low. To deceive the body, turn on as much light as possible, the rooms should not be darkened. Light eases condition. Be sure to go out as often as possible, especially on sunny days.- Increase serotonin levels. The work of our body is associated with hormones. You can increase the level of serotonin by organizing the correct sleep pattern - you need to get enough sleep even to healthy people, and with depression it is necessary. In addition, attention should be paid to physical activity - with the movement of the body receives a charge of vitality, energy rises, and mood improves.
Also useful food with vitamins of group B, magnesium, omega-3 fatty acids.
Stop practicing self-digging. If you start to understand the reasons that led to depression, it can only strengthen its manifestation. Delving into negative memories, you enhance the experience. The necessary answer will not be found. As a result, depression is aggravated, it is becoming increasingly difficult to cope with it. The first thing to learn is to turn off and control thoughts.
Light therapy. Depression is often exacerbated during the cold season, when the sun is low. To deceive the body, turn on as much light as possible, the rooms should not be darkened. Light eases condition. Be sure to go out as often as possible, especially on sunny days.How to cope with depression and overcome negative thoughts, you can learn from the video:
Books to help get out of the state
How else can you get yourself out of depression? On the topic of depression written a lot of literature. It does not make sense for an ordinary person to read scientific works, since they contain complex terms that only specialists can understand. It is better to pay attention to the popular literature of famous psychologists, psychotherapists and psychiatrists.
Several authors on whom can pay attention:
- Michael Yapko. Depression is contagious;
- Simone Matsliah-Hanoch. Tale of reversible death. Depression as a healing power;
- David Servan-Schreiber Antistress. How to overcome stress, anxiety and depression without medication and psychoanalysis;
- Julia Kristeva. Black Sun. Depression and melancholy.
In addition to reading special literature, pay attention to art:
- Ray Bradbury. Cure for melancholy;
- Douglas Adams. The Hitchhiker's Guide to the Galaxy;
- Strugatsky brothers. Monday starts on Saturday;
- Elizabeth Gilbert. Eat Pray Love.
Depression after the death of a loved one
The loss of a loved one is always a tragedy. Do you understand that he will not return, he will not be there. Against this background, many people develop a depressive state: I do not want to live, work, communicate. There is a desire to disappear, dissolve, so as not to feel pain.
How to get yourself out of depression? The best thing is to visit a psychologist.
- Deal with the loss. This is the most difficult. You will have to look at reality and understand that the person is no more.
- Remember the best moments from your common life.
- Speak out out loud, mentally or on paper, thanks for being close by.
- Stop feeling guilty. Often there are feelings for the fact that I am alive, and the other person is not. You must understand that your guilt is not here - life is unpredictable, and each has its own destiny.
- Get rid of emotional binding. The hardest thing is to survive the loss of a loved one or close relative. Emotions are primarily associated with them.
- Fill the void. First of all, this means that you need to do something so that you can spend as little time as possible on sad thoughts.
The experience of loss goes through the following stages:
- negation - we can not yet realize, accept that this has happened, the event seems unreal;
- anger - thoughts arise - why, why did he leave me, how could this happen;
- bargain - at this time there is an attempt to negotiate with the higher forces, to wait for a miracle, often people in this period turn to faith;
- depression - here are the most vivid signs - apathy, lack of desire to live, loss of interest in the environment and yourself, lack of energy;
- Adoption - humility with the inevitable.
It is not necessary to go through all the stages, their duration also varies. However, knowing them makes it possible to assess the severity of the disorder and select methods of assistance.
Loss of a loved one. How to survive death? How to cope with the experiences? Find out from the video:
What if nothing helps?
How to save yourself from depression? You have tried various techniques, techniques, drank a sedative, but nothing Does not help.
What to do in this case? The first is find a good specialist.
In an easy case, it may be enough to consult a psychologist, but for depression in a deep, advanced stage, it is better to contact a psychotherapist or psychiatrist. There is nothing shameful about it.
The doctor, if necessary, prescribe the most appropriate drugs, develop an individual rehabilitation program.
How to quickly get out of depression? Tony Robbins Method:
Is it possible to cure forever?
Depression can be cured forever if it occurs on the background of a stressful event. If it accompanies other diseases, then first of all you should pay attention to them.
Often, patients come relapses. For example, this is observed in seasonal disorder.
If you know that in winter you get depressed, then not to wait for its aggravation, but to prevent:
- try to avoid stressful states;
- do not go deep into negative emotions;
- learn to respond calmly to life difficulties;
- take appropriate medications if prescribed by a doctor;
- lead a healthy lifestyle, remember about proper nutrition, physical activity;
- find a cause, a purpose in life;
- When the first symptoms appear, contact a specialist.
Modern science can even cope with the most neglected cases. Self therapy is possible only in the early and light stages. If you are deeply depressed, then as soon as possible look for a specialist.
How to overcome depression? Simple ways to deal with depression yourself:
