Content

• To step
• Method 1 of 10: Understanding your depression
• Method 2 of 10: Get professional help
• Method 3 of 10: Taking medication
• Method 4 of 10: Develop a support system
• Method 5 of 10: Take care of yourself
• Method 6 of 10: Include exercise in the treatment
• Method 7 of 10: Adjust your eating habits
• Method 8 of 10: Dealing with stress
• Method 9 of 10: Keep a journal
• Method 10 of 10: Try alternative remedies
• Tips
• Warnings

Living with depression can be a dire and lonely experience no matter how old you are. An emptiness or lack inside can cause you to feel numb. Learning to live with depression is a journey you take to make sense of your life again, after which you can finally enjoy the things you do again.

To step

Method 1 of 10: Understanding your depression

1. Call 112 if you have suicidal thoughts. If you or someone you know has suicidal thoughts, call 911 or go to an emergency room immediately.
2. Watch for symptoms of depression. Depression is a disorder in which a person has a depressed mood and loses interest in things that he / she used to enjoy. These feelings should be present most of the day, and almost every day for at least two weeks. Other symptoms can include:
   • Loss of appetite or weight loss.
   • Too much or too little sleep.
   • Feeling lethargic.
   • Being annoyed.
   • Being tired or lacking energy every day.
   • Feelings of unworthiness or inappropriate guilt.
   • Difficulty with concentration.
   • Suicidal thoughts.
3. Keep track of your feelings and activities. If you feel more depressed, you may want to withdraw from activities that you normally would. Think for example of going to school or work, visiting friends, exercising, or even taking a shower. You may also start to feel worse or show more severe symptoms of depression. Keep a log of your activities and feelings so that you can chart when you feel more or less depressed.
   • Keep track of how often you cry, as unwarranted bouts of crying can usher in more depressive episodes.
   • If you find yourself unable to keep track of your activities, it could indicate that the depression is hitting you even harder than before. While your own experience is essential in determining whether the symptoms are indicative of a depressive disorder or natural mood swings, the opinions of others can also be helpful.
4. Watch yourself when you're down. Sometimes being down in the dumps can seem like a depression. If major events have happened in your life, such as the death of a family member, you may experience some of the symptoms similar to depression.
   • The symptoms that arise during the grieving process can be different from the symptoms of a depressive episode. Feelings of inferiority and suicidal thoughts do not usually occur with grief.However, suicidal thoughts (and, in some cases, other serious symptoms of depression) should be treated promptly, regardless of what causes them.
   • During the grieving process, you will still have positive memories of the deceased, and you may still be able to enjoy certain activities (activities done in memory of the deceased, for example). In depression, on the other hand, negative mood, negative thoughts, the inability to enjoy favorite activities, and other symptoms are almost constantly present.
   • If your mood swings are disturbing or hinder your ability to function, there may be more to it than just grief.

Method 2 of 10: Get professional help

1. Visit a mental health professional regularly. Treatment for depression can help relieve symptoms and improve overall functioning. A mental health professional can help you create a comprehensive treatment plan that will help improve your mental health.
   • (Psycho) therapists help people overcome difficult times in their lives. This therapy can be short or long-term, and is often problem-specific and target-oriented. A therapist or psycho-therapist usually asks cautious questions and then listens to what the patient himself has to say. The (psycho) therapist is an objective observer who helps you map important ideas and concepts and discusses them extensively with you. These discussions will help you address the emotional and environmental issues that may be contributing to your depression.
   • Clinical psychologists are trained to take tests to make a diagnosis. With them, the focus is usually mainly on psychopathology. Clinical psychologists are also trained to use a variety of therapeutic techniques.
   • Psychiatrists can use psychotherapy, scales, and tests, but are generally frequented mostly by patients who want to try drug therapy. Unlike psychotherapists and clinical psychologists, psychiatrists are allowed to prescribe medication.
   • You can choose to visit more than one type of therapist. Psychologists and psychiatrists often refer patients to each other when they themselves cannot provide the correct treatment that the patient needs.
2. Ask for recommendations. If you are not already in therapy, you may want to consider asking friends, family spiritual leaders, your local mental health service, or your doctor for recommendations.
   • You can search for therapists in your area on websites of professional bodies, such as those of PSYNED (Psychologen Nederland) or NIP (Netherlands Institute of Psychologists).
   • Determine that your therapist is qualified and certified. The letters after their names don't matter that much. Most importantly, your therapist is qualified to practice his / her trade. Check the site of the Netherlands Institute of Psychologists to see whether your desired practitioner is registered and authorized. This organization provides the information you need to find a suitable therapist. You can also search their website for certified and registered healthcare providers near you.
3. Check the coverage by your health insurer. Persistent mental health care (GGZ) is covered by the basic insurance and should therefore be covered to the same extent as so-called physical complaints. Nevertheless, it is wise to check the policy again to find out the exact coverage of mental health care from your health insurer. Then go for treatment with a therapist who is affiliated with your health insurer.
4. Try different types of therapy. Cognitive behavioral therapy, interpersonal therapy, and behavioral psychotherapy are the three types of therapy that have proven most consistently effective in patients. Try therapies that work best for you. If you feel that there is no improvement, you can ask your therapist if you can try a different treatment method.
   • Cognitive Behavioral Therapy (CBT): The purpose of CBT is to address and change beliefs, attitudes, and assumptions that are believed to underlie depressive symptoms. Thus, maladaptive adaptation can be changed.
   • Interpersonal Psychotherapy (IPT): This therapy focuses on life changes, social isolation, poor social skills, and other interpersonal issues that can contribute to the symptoms of depression. IPIT can be particularly effective when a recent depressive episode was triggered by a specific event (such as a death).
   • Behavioral Therapy: This therapy focuses on planning fun activities and limiting unpleasant experiences through techniques such as self-control therapy, social skills training, problem solving, and activity planning.

Method 3 of 10: Taking medication

1. Take your medication regularly. Research indicates that the best treatment for depression includes both medication and psychotherapy. Antidepressants try to solve problems in the way neurotransmitters are produced and / or used by the brain. If you have been prescribed medication, it is important to take it regularly. Try to take the medicines at around the same time every day. Taking the medication before or during meals also helps.
   • If you forget to take your medication, see the package insert for the medicine in question to learn how to get back on schedule. Do not take two doses at the same time.
2. Keep an eye out for side effects. Some medications can have side effects, including weight gain, insomnia, and other issues. If the side effects are strong and interfere with your functioning, keep a record of which side effects you are experiencing. Discuss the complaints with your doctor.
   • Do not stop taking your medications. Be honest with your doctor or therapist about the side effects. Some people stop taking drugs because of the unwanted side effects. However, this carries the risk that the unwanted effects of the depression will return.
3. Be patient. Finding a suitable treatment option can be a process of trial and error. If you're working with a mental health provider, don't get discouraged if the first few treatment options don't work; this simply means that you have to try a different method.
   • If you feel that medication is not relieving your symptoms, ask your psychiatrist or doctor to come up with an alternative treatment plan. In addition to an antidepressant, the psychiatrist could also prescribe antipsychotics if the antidepressant alone does not work.
4. Continue the treatment. If the treatments are working, it usually indicates that they are effective against your specific symptoms. Continue to follow these treatments to keep the depression from getting worse.
   • In some cases it is necessary to adjust the treatment over time. However, changes to the treatment plan should always be made in consultation with a mental health provider - preferably the person who created the original treatment plan. The good news is that, with the right treatments, you may be able to minimize the symptoms of the depression and limit the impact the depression has on your quality of life.

Method 4 of 10: Develop a support system

1. Make a list of people for your support system. Think of your therapist and / or psychiatrist, your medical doctor and a few close family members and friends.
   • Be realistic about how these people can help you. It is important to have more than one person on the list as it is unrealistic to think that one person will be able to help you continuously. It takes a lot of energy and could potentially damage your relationship.
   • Think of people who will support you and not judge you. People who make you feel even more anxious or upset are probably not the best choices for your support system.
2. Share your diagnosis with supportive family and friends. You can choose to tell close family and friends about the diagnosis of depression. This will help them understand what exactly you are going through. It will also help them understand that you cannot just "flip a switch", but that there is a medical diagnosis for your condition.
   • Don't shut people out because you don't want them to be concerned. If you are close, they will want to know how you are doing and will be willing to help you.
3. Only share details that you want to share. There may be details that you prefer to keep to yourself and only wish to discuss with your therapist. If you don't feel the need to share it with other people, such as with your colleagues, you can just say you're going through a rough time, but you're working to make things better.
4. Stay connected with your favorite activities. When dealing with depression, it can sometimes be difficult to get out and participate in activities. However, it's important to keep doing the things you enjoy doing so you can build support relationships. Think of a few activities that you enjoy or would like to try. For example, you can take a class, volunteer at the animal shelter, or even go to a movie with a good friend. Make a goal of doing at least one activity per week.
5. Get a pet. Pets can also be an important part of your support system. The National Institute for Mental Health recognizes that pets can be beneficial for people with depression. Pets can offer you continuous companionship. In addition, even if you don't feel like it, you still have to take good care of them - by walking dogs, for example.
   • If you can't get a pet, you can still undergo AAT (Animal-Assisted Therapy) by volunteering with an animal organization, such as a shelter or shelter.

Method 5 of 10: Take care of yourself

1. Indulge yourself a little every day. Take time every day to refresh and relax. This could be something small, such as going for a walk or watching a football game, or it could be something bigger, such as going on vacation. Make sure you have something to look forward to every day.
2. Work on your self-esteem. Building self-confidence and self-esteem is a necessary part of living with depression.
   • List all of your strengths and achievements. Have a friend or family member help you with this if you're having a hard time putting this list together. Stick this list on your fridge or bathroom mirror to remind yourself that you are valuable.
   • Pay attention to your personal hygiene. You will feel better inside and out if you take good care of your body.
3. Try to have a positive attitude. It can be difficult to stay positive when you are depressed, but a positive outlook on life can help you manage depression more effectively. Acknowledge and let go of your negative thoughts. Start replacing negative thoughts with more positive ones.
   • For example, if you're upset because your bills seem overwhelming, try replacing that thought with, "I feel like I'm in more control because I've cut back on my monthly expenses." Say these words out loud as it can have a positive effect on your prospects.
4. Set goals for yourself. Provide yourself with motivation by setting goals for yourself. It is important that these goals are actually achievable, so it is wise to start with smaller goals first and gradually work towards larger goals.
   • Reward yourself when you achieve your goals.
   • For example, set a goal to spend 15 minutes at least three times a week with someone in your support system, such as your brother, sister, or best friend. You can also make a goal of scheduling at least two relaxing activities per week, such as going to the movies or getting a massage.
5. Pay attention to your creative self. There is some research that suggests there is a link between depression and repressed creativity. If a creative person has trouble finding a suitable outlet for his / her creativity, he / she may be prone to depression. Give yourself that creative outlet by painting, writing, or taking art classes.
6. Seek the sun. Sunlight provides you with vitamin D. Research has shown that increased amounts of vitamin D and sunlight can have a positive effect on your mood. So open the curtains and go outside to feel the sunlight on your face - this can improve your mood.
7. Take care of any other health problems. Some health problems can make the depression worse or more difficult to deal with. Treating other health issues, such as dental problems, diabetes, and high blood pressure, can help keep your body in good physical health.

Method 6 of 10: Include exercise in the treatment

1. Apply exercise as part of your treatment. Physical exercise could be an underused mood enhancement method. Research has shown that exercise can be nearly as effective as medication. This suggests that exercise can elevate mood and prevent depression relapses.
   • Many researchers believe that the body releases neurotransmitters and hormones in response to physical exertion. In addition, exercise helps regulate sleep, which can contribute to improved mental health.
   • Consider going for a run or some other activity that doesn't cost you that much money to start with.
2. Work with a doctor or personal trainer to create an exercise schedule. Before starting a new exercise routine, it's important to find out what type of exercise is best for you based on your interests, size / strength, and any history of injury.
   • Have your condition assessed by a doctor.
   • A personal trainer can help you determine which exercises are safe and fun for you. He / she can also help you find the motivation to get started.
3. Set training goals for yourself. To find and maintain the motivation, try to make a plan for how much and how often you will exercise. Set goals that comply with the S.M.A.R.T principle, and are therefore Specific, Measurable, Acceptable, Realistic and Time-bound.
4. Make a commitment to exercise every day. You don't necessarily have to exercise longer and longer every day. Going to the gym or going for a walk every day is a worthy and achievable goal.
5. Consider every session a success. No matter how much or little you exercise, consider each exercise session as a treatment for your mood and a positive reflection of your desire to improve.
   • Even walking at a moderate pace for five minutes is better than not moving at all.
6. Go outside. Try to engage in outdoor activities to feel connected to nature. Gardening and walking are two examples of activities that can have beneficial effects.

Method 7 of 10: Adjust your eating habits

1. Eat more nutrient-rich foods. Feed your body with foods rich in vitamins and other nutrients. There are certain foods that have been linked to reduced symptoms of depression. These include vegetables, fruit and fish.
2. Eat less processed foods. Foods linked to increased symptoms of depression include processed foods such as cold cuts, chocolate, sweet desserts, fried foods, processed grains, and whole dairy products. Try to eliminate these from your diet.
3. Keep a food diary. You may not think much about your diet because you cannot immediately see its effects, so it can be difficult to keep an eye on yourself. However, to avoid a relapse of depression, it is important to pay attention to what you eat and how it makes you feel.
   • Keep a general record of what you eat each day. You don't have to make detailed notes about every nutrient you consume. While nutrients are important for overall health, there is no conclusive evidence to support the link between specific nutrients and depression.
   • Pay attention to when you have certain moods (good or bad). Think about the food you have recently eaten. Keep track of these patterns to find out how certain foods affect your moods.
4. Try the Mediterranean diet. The Mediterranean diet is named after the geographic area where this diet is most common. Eat meals that are high in nuts, legumes and olive oil. Alcohol is avoided in the Mediterranean diet.
5. Avoid alcohol. Alcohol is a depressant and can make you feel even worse. Therefore, try to ignore alcohol as much as possible.
6. Increase the intake of omega 3 fatty acids and folic acid. Omega 3 fatty acids and folic acid can have beneficial effects in the treatment of depression. It has not (yet) been proven that consuming omega 3 fatty acids and folic acid alone is enough to treat depression, but they can help if you combine them with another type of therapy.

Method 8 of 10: Dealing with stress

1. Know what stresses you out. Make a list of things that stress you out. These could be things like arguments with family, confrontations at work, travel, or health problems.
   • Don't forget to include the little things as well, as these are just as important in reducing stress. These include things like homework or getting the bus on time.
2. Try to avoid unnecessary stress. Find ways to avoid certain situations that cause you unnecessary stress. This won't be possible in all circumstances, but you can find ways to relieve stress by planning ahead. For example, you can try to communicate more effectively with your colleagues or family members.
3. Try yoga. Yoga is an excellent method for both exercise and relaxation, and can help with your depression. Take a yoga class or watch a yoga video at home. Try to make time every day (or every other day) to come to terms with yourself, stretch and cuttings, and relieve stress.
4. Try meditation. Relaxation techniques can help you keep stress in check and find peace and tranquility in your life. For meditation you don't need more than a few minutes a day and a quiet place. Meditation allows you to unwind and recover. To meditate, find a quiet place where you will not be disturbed for ten, fifteen minutes. During this time, you will live in the here and now, rejecting all thoughts and judgments that come to you.
   • Sit upright in a comfortable chair or on the floor.
   • Breathe in and out rhythmically. Concentrate on your breathing.
   • As soon as your thoughts start to drift, focus on your breathing.
   • Meditation takes a little practice, but as long as you focus on your breath and take a deep breath, you are meditating. So don't worry if your mind wanders a bit. Buddhists have all kinds of meditative practices that focus specifically on the breath.

Method 9 of 10: Keep a journal

1. Write in a journal. When you have depression, it is important to know your own body and keep an eye out for patterns. You can do this by writing in a diary. You can benefit from journal writing because it allows you to map how your environment affects your mood, energy, health, sleep, etc. Journal writing can also help you understand how other people affect you.
   • Journal writing can help you process your emotions. It can give you insight into why certain things make you feel the way you feel.
   • Journaling is a simple activity that only takes a few minutes a day. If you need more structure, you can search online for tips. You can also look for a book that can help you with diary writing.
2. Try to write every day. Make journaling a daily habit. Even writing for a few minutes can help you process your emotions and provide insight into why certain things make you feel the way you feel.
3. Always keep a pen and paper handy. Make it easy for yourself to take notes. Have a pen and paper handy at all times, or consider installing a simple note taking app on your phone or tablet.
4. Write whatever you want. Journal writing is all about putting your thoughts and feelings on paper. Don't worry about spelling, grammar, or style. Now is the time to write what you want to write; it's not about writing a perfect message. Don't worry about what other people might think.
5. Only share if and what you want to share. Use your diary however you want. You can keep everything private, share certain things with your friends, family or therapist, or start a public blog. The choice is yours and how comfortable it makes you feel.

Method 10 of 10: Try alternative remedies

1. Try acupuncture. Acupuncture, which is part of traditional Chinese medicine, uses needles that are inserted into specific body parts to correct energy blockages and imbalances. Visit an acupuncturist to discuss specific treatments with you.
   • The evidence for acupuncture's effectiveness is mixed. One study has shown an association between acupuncture and the normalization of the neuroprotective protein GDNF (Glial cell-derived neurotrophic factor), and comparable efficacy to fluoxetine (Prozac). Another study has shown that the effectiveness of acupuncture is comparable to that of psychotherapy. These studies attribute some credibility to acupuncture as a treatment for depression, but more research is needed to establish acupuncture's effectiveness.
   • Ask your health care provider whether this alternative medicine method is covered by your insurance.
2. Try St. John's wort. St. John's wort is an alternative medicine available at health food stores. Many people claim that St. John's wort has superior effectiveness over placebo, especially in milder forms of depression.
   • The effectiveness of St. John's wort is mainly observed in small-scale studies; large-scale studies show that St. John's wort is no more effective than a placebo.
   • The American Psychiatric Association does not recommend St. John's wort for general use.
   • St. John's wort can affect other medicines, making those medicines less effective. These medications include oral contraceptives, antiretroviral medications, anticoagulants, hormone replacement therapies, and immunosuppressants. If you start taking St. John's wort while you are also taking other medications, it can cause serotonin syndrome - where the body has an excessive amount of serotonin. Too much serotonin can cause symptoms such as diarrhea, fever, seizures and possibly even death. If you are taking any other medications, it is extremely important to consult your doctor before using St. John's wort.
   • Follow the dosage instructions carefully if you are going to use St. John's wort.
3. Try SAMe supplements. Another alternative drug is S-adenosylmethionine (SAMe). SAMe is a natural molecule and low levels of SAMe have been associated with depression. Increase SAMe levels by taking this supplement orally, intravenously, or intramuscularly. Generally, SAMe is administered orally.
   • SAMe is not regulated, so potency and ingredients may vary by manufacturer.
   • Follow the dosage instructions carefully when you start using SAMe supplements.
4. Be careful with homeopathic medicines. While many claim that homeopathy is extremely effective, there is little to no clinical evidence to support the effectiveness of such treatments.
   • The Pharmaceutical Compass of the National Health Care Institute lists all medicines available in the Netherlands. However, homeopathic medicines are not covered, so it is extremely important to communicate well with your doctor which medicines you intend to use and to follow his / her advice at all times.
   • Homeopathic medicines are not always regulated, so the ingredients and potency of the medicines can vary by manufacturer. Be aware of that.
   • The United States Food and Drug Administration (FDA) regulates a number of homeopathic treatments, but does not rate them for safety or effectiveness. While some treatments may show some measure of effectiveness, the studies that prove it are usually not as rigorously tested as approved medical drugs.

Tips

• Some illnesses, especially those involving the thyroid or other parts of the endocrine system, can cause depressive symptoms. In addition, there are also (especially chronic and / or terminal) conditions that can be associated with risks of depressive symptoms. In these cases, you need an objective medical professional to help you identify the cause of the symptoms and teach you how to relieve them.

Warnings

• If you have suicidal thoughts, call 911 immediately or go to the nearest emergency room.