Author:
John Stephens
Date Of Creation:
24 January 2021
Update Date:
1 July 2024
Content
Living with depression can be a difficult and lonely experience for anyone, young to old. Feeling empty inside can make you numb. Living with depression is a journey to find meaning in your life and find joy in all of your actions.
Steps
Method 1 of 10: Understanding Depression
Call 1900599830 (Youth Confidence hotline) if you are thinking about suicide. If you or someone you know is attempting to commit suicide, you should call 1900599830 or go to the nearest emergency room.
Understand the symptoms of depression. Depression is a disorder where an infected person falls into a depressed mood and loses interest in things they used to enjoy. This emotion will emerge all day and almost every day for at least 2 weeks. Other symptoms include:- Loss of appetite or weight loss
- Sleeping too much or too little
- Stir
- Listless
- Exhausted or lacking energy to stay active every day
- Feelings of worthlessness or inappropriately guilty
- Difficulty concentrating
- Thinking about suicide
Keep track of your emotions and activities. When you feel extremely depressed, you can begin to separate yourself from your daily activities, such as going to school or work, visiting friends, exercising, and even taking a shower. You may also feel worse or develop more severe symptoms of depression. Take notes on your activities and emotions to get a handle on when you were feeling the most down.- Observe how often you cry, as crying without cause can make you feel more depressed.
- If you find that you can't track your activities, this could be a sign that depression is affecting you more than you think. You should ask a loved one for help. Although, it's important to monitor your own emotions on your own so you know if your symptoms are signs of depression or just a normal mood change. other people's ants will be quite helpful.
See if you are feeling sad. Sadness can sometimes resemble depression. If you have had a major life event, such as the death of a loved one, you may experience some of the same symptoms of depression.- Symptoms of grief and depression will vary widely. For example, feelings of worthlessness and thoughts of suicide often don't come when you are grieving. However, suicidal thoughts (and, in many cases, other serious symptoms of depression) need to be addressed immediately, regardless of the reason.
- During a traumatic period, you still have a positive memory of your deceased, and you will still find joy in an activity you enjoy, and unusual symptoms will appear most of the time. .
- If your mood swings cause you excessive suffering or they interfere with your ability to function, you may be experiencing more severe grief than usual.
Method 2 of 10: Seeking an Expert Help
See a mental health professional regularly. Treatment for depression can help minimize symptoms and improve your overall function. A mental health professional will help you develop a comprehensive treatment plan to improve your mental health.
- Psychologists will focus on helping their patients through difficult times in their lives. This type of treatment can be short-term or long-term, and often focuses on being the problem specific and around the main goal. The counselor will usually carefully ask your questions and listen to your answers. They can be an objective observer, help you identify thoughts and timing, and discuss them in more detail with you. This discussion will help you deal with your emotional problems and environmental problems that can contribute to your depression.
- Clinical psychologists are trained to run tests and, from there, tend to focus more on psychiatry. They are also trained to use a variety of therapeutic techniques.
- Psychiatrists may use psychotherapy and rating or examination scales during treatment, but patients often turn to them for advice about medications they might take. In many places, only a psychiatrist can prescribe medication for a patient.
- You can choose to have treatment with many different therapists. Psychiatrists and psychiatrists will often advise patients to see other specialists when they are unable to give their patients the treatment they need.
Ask other people to introduce. If you have not seen a counselor yet, you may consider referrals from friends or family, the religious leader in your community, your local mental health center, the Support Program. Help Staff (if offered by your company), or contact your doctor.
- You can consult the doctor directory website to find doctors in your area.
- You should ensure that your counselor is licensed. The most important thing in choosing any mental health professional is not the phrases after their name, but their license to practice where you live. You can refer to the Legal Documentation System for more information regarding doctors' practice certificates.
Check to see if your health insurance will accept the cost of treatment. Insurance coverage for mental health treatment is similar to treatment for a physical illness, however, you should check to determine the specific coverage of the type of insurance you are using. use. See a counselor to accept payment through insurance.
Try a variety of therapies. Cognitive behavioral therapy, interpersonal therapy, and behavioral therapy are three types of therapy that have been shown to provide long-term effects in patients. You should use the therapy that suits you best. If you don't notice any improvement, talk to your therapist about trying a different method.
- Cognitive Behavioral Therapy (CBT): The goal of this therapy is to challenge and alter underlying beliefs, attitudes, and stereotypes in depressive symptoms and bring about changes in non-behavioral fit.
- Interpersonal Therapy (IPT): This therapy focuses on life changes, social isolation, deficiencies in social skills, and other communication problems that may contribute to symptom development. depression. IPT can be quite effective in dealing with certain events (for example, after the death of someone) that triggered the episode of depression.
- Behavioral Therapy: This approach aims to plan fun activities while minimizing unpleasant experiences through various techniques such as activity planning, self-control therapy. social skills training, and problem solving.
Method 3 of 10: Use of Medicines
Take medication regularly. Many studies have shown that the best treatments will include medication and psychotherapy. Antidepressants affect the brain's neurotransmitter system to counteract problems in how neurotransmitters are made and / or how the brain uses them. If you already have a prescription prescribed by your doctor, be sure to take it regularly. You should try to take it at the same time every day. It is also helpful to take medicine with food.
- If you forget to take your medication, follow the medication's instructions so you can get back to your regular pill time. Do not take two doses of the drug at the same time.
Watch for side effects. Some medications can have side effects, such as weight gain, insomnia or other problems. If the side effects of the medication are obvious and are causing you problems, monitor the symptoms you experience. Then, consult your doctor.
- Do not stop taking the medicine. Be honest with your doctor or counselor about side effects. Many people stop taking medications because of unwanted side effects, but it also risks bringing you back to depression.
Please be patient. Choosing a specific treatment can be a trial and error process. When treating with a mental health professional, do not be discouraged if one or two of the first treatments do not work; it just means you should try another method.
- If you feel that the medicine you are taking is not helping your symptoms, talk to your psychiatrist or therapist to determine alternative treatments. Your doctor may prescribe an antipsychotic with an antidepressant if taking an antidepressant alone is not working for you.
Follow your treatment. If the action you are taking is working for you, this is often a sign that it is quite effective against the particular symptom you are experiencing. You should continue with treatment to avoid making depression worse.
- In some cases, treatment will be adjusted after a period of time, but any adjustments should only be made after consulting with a mental health professional, well. most of all, the person who had prescribed this treatment from the beginning. The good news is that with the right treatment, you will be able to minimize symptoms of depression and its impact on quality of life.
Method 4 of 10: Join a Support Network
Make a list of all the people who can help form your support network. Include your counselor and / or psychiatrist, medical doctor, and a few family members and friends.
- Be realistic about how much help each person gives you. Your list should not be a single person, because it is unrealistic to think that person is always there to help you.This will exhaust the person and potentially strain your relationship.
- Think about people who are supportive and non-judgmental. Someone who makes you feel more anxious or upset is not the right choice for you to add them to your support network.
Share your diagnosis with supportive family members or friends. You can choose to share your diagnosis of depression with a family member or close friends. This action will help them understand what you are going through. In addition, it will also help them understand that you simply cannot “let go of badness”, but that you have a diagnosed medical condition.
- Don't hide it just because you "don't want to worry others." If they are close relatives or friends, they will want to know how you are feeling and will be more than willing to help you.
Only provide the information you want to share. You should keep some details about your depression private, and only tell them about them with your counselor. If you don't want to talk to others about the issue, such as with your co-workers, just say you're going through a tough time but you're doing your best to make it happen. could be better.
Don't stop doing activities that you love. When you live with depression, it can be difficult to get out of the house and participate in activities. But keep doing the things you love to do to build a supportive relationship. Look for activities you want to try. It could be attending a certain class, volunteering at an animal shelter, or even going to the movies with friends. Set a goal of doing at least one of your favorite activities per week.
Pet. Pets can be an important part of your support network. Pets have been certified by the National Institute of Mental Health to provide benefits for people with depression. Also, even if you don't want to, take care of them by doing an activity such as walking the dog.
- If your residence does not allow you to own a pet, you can still receive treatment through pet interactions by volunteering to join an animal protection organization such as the Conservancy. Animals (PETA) in Vietnam.
Method 5 of 10: Take care of yourself
Treat yourself a little every day. Take time to relax and refresh yourself every day. This could mean doing something small, like going for a walk or watching a basketball game. Sometimes, you can choose to do something bigger, like traveling. Give yourself something to look forward to every day.
Develop self-esteem. Building confidence and self-esteem is a necessary part of living with depression.
- Make a list of your strengths and accomplishments. You can ask a friend or relative for help if you're having trouble putting this list together. Then, stick the list on the refrigerator or on the bathroom mirror as a reminder of your worth.
- Pay attention to personal hygiene. You will feel better inside and out when you take care of your body.
Trying to possess positive attitude. When you are in a depressed state, it can be difficult to stay positive, but forming a positive outlook on life can help you manage your depression more effectively. You should acknowledge your negative thoughts and let them go. Also, start to replace negative thoughts with more positive ones.
- For example, if you feel upset because your bills are piling up, replace this thought by saying, “I feel more in control because I have cut down on my monthly expenses. ". Saying this out loud will have a positive effect on your point of view.
Goal Setting for yourself. Motivate yourself by setting goals for yourself. It's important to make them reach goals that you can achieve, so you can start with a small goal and slowly move on to bigger things.
- Reward yourself for accomplishing your goals.
- For example, you might plan to spend as little as 15 minutes a week with someone who supports you, such as a sibling or close friend. You can also set a goal of doing two relaxing activities a week, such as going to the movies or going for a massage.
Pay attention to your own creativity. Many studies have shown a link between depression and inhibition of creativity. When creative people find it difficult to find a way to express their emotions, they may be depressed. Provide a creative outlet for yourself by drawing, writing, or taking a painting class.
Sun exposure. Sunlight provides you with vitamin D. Many studies have shown that increased vitamin D intake and sunlight can positively affect your mood. Open the curtains or go outside to feel the sunlight on your face and improve your mood.
Take care of other health problems. Some health problems can make depression worse and make it harder for you to cope. By taking care of other health problems, such as dental problems, diabetes, high blood pressure, etc., you are making sure your body is in good physical condition. advertisement
Method 6 of 10: Adding Exercise Activity to a Treatment
Make exercise part of your treatment. Exercise may not have been properly seen in improving mood. Research has shown that exercise can be nearly as effective as medication. This means that exercise can help elevate mood and prevent depression from recurring.
- Many researchers think that the body produces neurotransmitters and hormones in response to exercise. Additionally, exercise helps regulate sleep, and this can contribute to improved mental health.
- For a start, you might consider running or doing something else that doesn't cost too much.
Develop an exercise plan with your doctor or personal trainer. Before embarking on a new exercise routine, you should find out which type of sport is best suited to your interests, physique / strength, and injury history (if any).
- Talk to your medical doctor to evaluate your fitness level.
- A personal trainer can help you identify types of exercise that are safe and enjoyable for you and can give you the motivation to get started.
Set an exercise goal for yourself. To stay motivated and stay motivated, it is a good idea to have a plan in place about your exercise method and level. Set goals that follow the “SMART” plan: Specific, Measurable, Attainable, Realistic, and Timely.
Create an exercise plan for a specific amount of time each day. You don't have to practice too much. Just going to the gym or walking every day is enough.
Think of each training session as success. Regardless of how much you exercise, you should treat each session as a measure of your mood and a way to reflect on your will to improve.
- Even walking for 5 minutes at a moderate pace is better than not exercising at all.
Step outside. Get involved in outdoor activities to connect with nature. Gardening and walking are two types of activities that can be beneficial for you. advertisement
Method 7 of 10: Changing Eating Habits
Eat more nutritious foods. Eat foods rich in vitamins and nutrients. Certain foods have been linked to minimizing symptoms of depression.These include fruits, vegetables, and fish.
Cut back on processed foods. Foods associated with increased symptoms of depression include processed foods, chocolates, sweets, fried foods, processed cereals, and high-fat dairy products. . You should try to eliminate them from your diet.
Keep a food diary. You probably won't think too much about nutrients because the effects of the food you eat don't happen immediately and from there, it will be difficult to observe changes in your body. However, you should pay attention to what you eat and how they make you feel to avoid falling into depression again.
- Write a general review about the foods you eat each day. You don't need to make a detailed note of every nutrient you consume because while nutrients are important for maintaining overall well-being, there aren't any studies that confirm the relationship. between certain nutrients and depression.
- Realize when you have certain moods (good or bad). Think about foods you've consumed recently. Follow this pattern as you get used to the effects of food on your mood.
Try the Mediterranean Diet. This is the diet named after a region in the world where it became quite popular. Eat a meal rich in peas, legumes, and olive oil. The regime also prohibits the use of alcohol.
Avoid drinking alcohol. Alcohol is a inhibitor and can make you feel worse. You should stay away from alcohol as much as possible.
Increase your intake of Omega-3 fatty acids and folic acid. Omega-3 fatty acids and folic acid may provide several benefits in treating depression. There is no evidence that simply taking omega-3 and folic acid alone is enough to treat depression, but they can help when combined with other therapies. . advertisement
Method 8 of 10: Stress Management
Understand what causes you stress. Make a list of all the things that stress you out. These can include family arguments, work confrontations, travel, or health problems.
- Don't forget to include the little things, as they are just as important in reducing stress. These may include chores around the house or picking up the bus on time.
Try to stay away from unnecessary stress. Find ways to avoid certain situations that could create unnecessary stress for you. This may not be possible from time to time. But try to reduce stress, for example by planning ahead, or communicating more effectively at work or with family members.
Yoga. Yoga is a great exercise and relaxation method that can help you cope with depression. You can take a yoga class or watch a yoga video at home. Find time every day or every few days to focus, stretch, and give yourself time to relieve stress.
Practice meditation. Relaxation techniques are another way to help you manage stress and find peace in your life. Meditation requires only a few minutes a day, along with a quiet zone, to calm your mind and restore yourself. To meditate, find a quiet place where you won't be disturbed for 10-15 minutes. You will spend this time living in the moment, letting go of all the thoughts and judgments that come into your mind.
- Sit upright in a comfortable chair or on the floor.
- Breathe in and out rhythmically. Focus on your breathing.
- When you begin to wander, direct your focus to the rhythm of your breathing.
- Meditation takes some practice, but as long as you always remember to keep your focus on your breathing and take deep breaths, this is when you are meditating, so don't worry when your mind "goes away. wandering ”a little. Buddhists have quite a few meditation exercises that focus only on breathing.
Method 9 of 10: Journaling
Write diary. When you live with depression, you need to know your body and observe your routine. Stay tuned by journaling. This action will be beneficial in helping you understand the effects of your surroundings on your mood, energy, health, sleep, etc. Journaling will also help you understand the influence others have on you.
- Journaling can also help you process your emotions and gain insight into why certain factors make you feel this way.
- Journaling is a simple activity that only takes a few minutes a day to do it. If you want more details, you can seek advice online for journaling, or look for a manual on the journaling process.
You should try to write every day. Make the journaling process a daily routine. Even if you only take a few minutes to write, it can help you process your emotions and gain insight into why certain things form your current feelings. is feeling.
Have a pen and a piece of paper ready. You should make the note-taking process easier. Have a pen and a piece of paper with you wherever you go, or consider using the simple note-taking app on your phone or tablet that you often carry with you.
Write about anything you want. Journaling is about writing down all your feelings and thoughts on a piece of paper. Don't focus on spelling, grammar or style of writing. This is a time when you can write whatever you want, instead of just trying to craft the perfect message. Don't worry about what others think of you.
Share only the information you want. Use the journal in whatever form you want; You can keep things private, share something with friends and family or your therapist, or build a public blog and write about everything. It's up to you and how comfortable you are in how you use your journal. advertisement
Method 10 of 10: Use an Alternate Method
Conduct acupuncture. Acupuncture is a part of traditional Chinese medicine in which needles are inserted into specific parts of the body to correct energy blockages or imbalances. See an acupuncturist to learn about treatments that are specific to you.
- There is a lot of debate about the effectiveness of acupuncture. One study has shown a link between acupuncture and the normalization of a neuroprotective protein - called the glial cell line derived (neurotrophic factor). ), and with the effectiveness of the drug fluoxetine (generic name Prozac). Another study has shown efficacy of psychotherapy. These studies have provided some credible information on the use of acupuncture as a treatment for depression, but more evidence is needed to support acupuncture's effectiveness.
- Check to see if your insurance covers alternative treatments.
Use of St.John's Wort. St. John's Wort is a powerful medicine that can be found at almost every natural food store. This drug is considered by many people for its superior effectiveness compared to a placebo, especially for mild depression.
- Many small-scale studies tend to observe the effectiveness of St. John's medicine. John's Wort, while large-scale research tends to want to prove that St. John's Wort is no more effective than a placebo.
- In the United States, the American Psychiatric Association discourages the use of St. Petersburg. John's Wort for general purpose.
- St. John's Wort can interfere with other drugs, reducing their effectiveness.These drugs include oral contraceptives, antiretroviral drugs (drugs used for people with HIV), hormone replacement therapy, and immunosuppressants. Take St. John's Wort while taking other drugs that can cause serotonin syndrome, a syndrome in which the body produces excessive serotonin. Too much serotonin can cause symptoms such as diarrhea, fever, seizures, and even death. You need to consult your doctor if you are taking additional medications and let your doctor know if you want to switch to another medicine.
- Use of St. John's Wort followed the recommended dosage.
Take SAMe supplements. Another alternative drug is S-adenosyl methionine (SAMe). SAMe is a naturally occurring molecule, and a decrease in SAMe levels has been linked to depression. You can increase your SAMe intake by taking this supplement by mouth, intravenously, or injections into a muscle. Oral medications are the most common.
- The preparation of SAMe is not well regulated, and the efficacy and ingredients may vary by manufacturer.
- Use SAMe exactly as directed.
Be careful when using homeopathic drugs. Although many people claim that homeopathic drugs are extremely effective, there is hardly any clinical evidence to support their effectiveness.
- The US Food and Drug Administration (FDA) has specific regulations for some homeopathic remedies, but they do not conduct evaluations for their safety and effectiveness. So, even for an approach that has been shown to be effective by many studies, this review may not be as rigorous as it is for approved drugs.
- There is no specific regulation in the preparation of a drug, and its potency and ingredients may vary by manufacturer.
- The National Center for Alternative and Complementary Drugs advises that users should be careful when using homeopathic remedies and encourages patients to consult their physician for therapies. These drugs will always be coordinated and bring safety to users.
Advice
- Some illnesses can cause symptoms of depression, especially those related to the thyroid gland and other parts of the body's hormone system. In addition, certain medical conditions, especially late in the illness or chronic illness, can develop depressive symptoms. In this case, you should see a healthcare professional so they can help you understand the source of the symptoms and how to reduce them.
Warning
- If you are thinking about suicide, call 1900599830 right away or go to the emergency room.
