Content

• To step
• Method 1 of 3: Recognizing a depression
• Method 2 of 3: See a doctor
• Method 3 of 3: Make lifestyle changes
• Tips

Depression feels like the end of the world, but you are not alone - an estimated 20% of the Dutch population will have to deal with this common devastating disease at some point. Depression is a serious illness that, if left untreated, can take a terrible toll on every facet of your life. Don't let this happen. Fight your depression, starting from here.

If you have suicidal thoughts, call for help immediately. Call the emergency services or call suicide prevention on 0900 0113.

To step

Method 1 of 3: Recognizing a depression

1. Distinguish between grief and depression. Yes, there are many reasons why a person can be sad: losing a job, losing a loved one, having bad relationships, a traumatic event or other stressful situations. At some point in time, everyone will have a reason to experience grief. It's normal to feel sad from time to time, but the problem is that you get stuck in it. Being stuck in a persistent sad state is depression. Plus, you can be depressed and feel sad for no reason whatsoever. Before you can break free and fight your depression, you need to understand more about it.
2. Accept that depression is a physiological illness, such as a cold. Depression is not all in your head. Research shows that it is a physical illness and therefore requires medical attention. This is what is happening:
   • Neurotransmitters are the chemical messengers that pass messages between brain cells. Abnormal levels of neurotransmitters are believed to play a role in depression.
   • Changes in the hormone balance can lead to depression. Such changes can include: thyroid problems, menopause, or pregnancy.
   • Physical changes have been observed in the brains of people with depression. The meaning is unknown, but such findings may indicate the cause of depression on a particular day.
   • Depression is often family related. This suggests that there are genes specific to depression, and researchers are busy identifying them.
     • Reading that depression is genetic and that your children may be at greater risk of depression can lead to feelings of guilt, but remember that you cannot control your genotype. It's not your fault. Instead, take control of what you can. Be a good role model for fighting depression and get help.

Method 2 of 3: See a doctor

1. Make an appointment with your doctor. Because depression can lead to other mental and physical problems, it is important to share what you are experiencing with your doctor so that your doctor can rule out physical causes of your depression.
   • If necessary, arrange for a referral. Your doctor may be able to recommend a psychiatrist who can better treat your depression.
2. Prepare for your appointment. Since doctor appointments are quick, here are a few points on how to get the most out of your time:
   • Write down your symptoms.
   • Write down important personal information, including important events in your life.
   • Write down your medications, as well as any vitamins and supplements you are taking.
   • Write down any questions you have for your doctor. These could include questions such as:
     • Is depression the most likely explanation for my symptoms?
     • What treatments would you advise me?
     • Which tests do I have to do?
     • How can I best manage my depression along with my other health conditions?
     • Are there alternative or complementary treatments you can recommend?
     • Your printed materials that I can take home? Do you have a website that you can recommend?
     • Do you have a local support group you can recommend?
   • The doctor will likely have questions for you as well. Be willing to answer the following:
     • Do any of your family members have similar symptoms?
     • When did you first notice your complaints?
     • Do you feel constantly depressed or does your mood change?
     • Have you ever had suicidal thoughts?
     • How's your sleep?
     • Does it affect your daily activities?
     • Do you use illegal drugs or alcohol?
     • Have you been diagnosed with mental illness before?
3. Ask someone to come with you. Ask a trusted friend or family member to accompany you to the appointment. They can help you remember to share things with your doctor and can help you remember what your doctor has shared with you.
4. Go to your appointment. Know that in addition to a psychological evaluation, you can also expect a physical exam, including measuring your height, weight, and blood pressure, as well as laboratory tests, including blood counts and a thyroid evaluation.

Method 3 of 3: Make lifestyle changes

1. Take your medication. If your doctor prescribes medication for your depression, take it at the correct dosage and frequency as recommended by the doctor. Do not stop taking your medication without talking to your doctor.
   • If you are trying to conceive or are pregnant, it is important to talk to your doctor about your medications as some antidepressants can pose a significant health risk to your unborn child. You need to work with your doctor to design a treatment that is best for both you and your baby.
2. Participate in regular psychotherapy. Psychotherapy, also known as talk therapy, counseling or psychosocial therapy, is an important treatment in the fight against depression. Psychotherapy can help you regain a sense of satisfaction and control in your life, while relieving the symptoms of depression. It can also teach you to better cope with future stressors.
   • During the counseling sessions you will explore your behavior and thoughts, relationships and experiences. This time will help you better understand your depression and choices. Likewise, you will learn to better cope with and solve your life problems, and you will learn to set realistic goals. . All of which can lead to a more entitled and happy person.
   • Go to your therapy sessions even if you don't feel like it. Regular attendance is very important to its effectiveness.
3. Create a support group. Admitting to yourself that you are depressed is difficult. Telling it to someone else can be even more difficult, but it is very important. Seek out trusted friends, family, or religious leaders. In this battle you need an ally or better still, allies. Tell them clearly that you are chronically sad or depressed and ask for their support. Your support group can help you recover from your daily battle with depression.
   • You are not alone in benefiting from talking about your depression. Too often depression is undergone alone. You can help stop it by talking about yours.
4. Practice positive imagery daily. In the clinic this is called cognitive behavioral therapy and it is one of the most widely used therapies for depression. It is an attempt to consciously identify your negative beliefs and behaviors and choose to replace them with healthy, positive beliefs and behaviors. Yet you cannot control all undesirable situations, but you can always determine how you approach and think about those situations.
   • To become your best at practicing positive imagery, ask for the help of a counselor or therapist who can help you identify negative situations in your life, and help strengthen you so that you can put your negative situations in a positive light. set.
5. Exercise. Physical activity reduces the symptoms of depression, so start moving your body. Find something you enjoy doing regularly (a few times a week), such as:
   • To walk
   • To jog
   • Team sports (tennis, volleyball, football, etc.)
   • Gardening
   • Swimming
   • Weightlifting
6. Manage your stress. Meditate, practice yoga or tai chi and create balance in your life. Cut back on obligations if you have to. Make time for self-care.
7. Get plenty of sleep. Getting enough sleep is very important to your overall physical and mental health. If you have trouble sleeping, talk to your doctor.
8. Go outside. When you're depressed, getting out and doing things may be the last thing on your mind, but it's important not to get isolated. Make an effort to get out and do things, and keep in touch with friends and family.
9. Keep a diary. In order to fight your depression effectively, it is important to be aware of your thoughts and how your thoughts affect your mood. Consider keeping a journal to record and get through your thoughts.
   • Consider sharing your journal with your therapist.
   • Use the time you spend writing in your journal as a time for practicing your positive imagery.
10. Stop drug abuse. While the use of alcohol, nicotine or illegal drugs can temporarily mask symptoms of depression, the misuse of these substances can be a risk factor for depression and actually make depression worse in the long term. If you need help quitting, contact a local rehab center.
11. Eat good. Eat healthy and take your vitamins. The basis for a good mind is a good body. Take care of yourself.
12. Strengthen the connection between your mind and body. Practitioners of complementary and alternative medicine believe there must be harmony between mind and body. Techniques to strengthen the mind-body connection include:
    • Acupuncture
    • Yoga
    • Meditation
    • Guided imagery
    • Massage therapy

Tips

• If you have suicidal thoughts, call someone immediately. In the Netherlands you can talk to a volunteer about your suicidal thoughts at 113 online via 0900 0113, anonymously and freely and 24/7. Or call your national emergency number.