Content

• Steps
• Advice

Everything is as bad as the end of the world, but you are not alone - depression is a common devastating disease affecting about 10% of the US population. Depression is a serious illness. If left untreated, it will have a negative effect on all aspects of life. Don't let that happen. Fight depression today.

Steps

Method 1 of 3: Detecting Depression

1. 

   Distinguish between boredom and depression. There are many causes of sadness: job loss, death of a loved one, a poor relationship, and other traumatic or stressful events. Occasionally, each person will have a reason to be upset. It is normal to feel sad sometimes. The biggest difference between sadness and depression lies in the center of your attention.
   • When you are sad, your feelings will stem from a specific event or situation. As circumstances change or time goes on, your sadness will also ease.
   • Depression, on the other hand, affects your thoughts, emotions, perception, and behavior. Not only do you feel sad for one thing, you feel sad for everything. Even if you try to free yourself from that mood, sadness lingers on you. In fact, you may feel depressed for no reason.

2. 

   
   
   Accept that depression is an illness, just like a cold. Depression is not just "what's going on in your head." Scientific studies have proven that it is a physical disease and that the patient needs medical care. Below is a description of the phenomena that are taking place:
   • Neurotransmitters play a role in transporting and transmitting messages between brain cells. Abnormal neurotransmitter levels are thought to lead to depression.
   • Variations in hormone balance can also cause depression, including thyroid problems, menopause, or recent pregnancy.
   • Physical changes have been detected in the brains of depressed patients. Although the implications of these changes remain unknown, one day the results of the follow-up process will describe the cause of the depression.
   • Depression is inherited. This suggests that certain genes are associated with depression, and scientists are still actively working to identify them.
     • Realizing that depression is inherited and that your children face a higher risk can make you feel guilty. Remember, you have no way to control your genetic makeup. It is not your fault. Instead, try to be in control of the things you have control over. Be a good role model in fighting depression, and seek help from others.

3. 

   
   
   Know how to spot signs. It is important to note that depression also has its own characteristics that correspond to each patient. Not all people experience symptoms the same - some have some mild symptoms, while others experience more severe symptoms. For some people, depression can affect them once in a lifetime, but many others show signs of chronic depression. Signs and symptoms of depression include:
   • Long lasting sadness and emptiness
   • Change in eating habits (namely, overeating or too little)
   • Weight fluctuates erratically
   • Insomnia
   • Despair or pessimism
   • Fatigue or lack of vitality
   • Feeling worthless, guilty or helpless
   • Loss of interest in activities that I normally enjoy
   • Having problems concentrating or making decisions
   • Restless and irritable
   • Have thoughts of suicide
   • Physical symptoms, such as pain or headaches
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Method 2 of 3: See a Doctor

1. 

   
   
   Schedule a meeting with your doctor. Depression can cause other mental and physical problems. It is important that you share what you are going through with your doctor. Your doctor will clarify the physical causes of your depression.
   • Obtain a referral to a specialist if needed. Your general practitioner can refer you to a psychiatrist or psychologist to make the treatment for depression more effective.

2. 

   Prepare for the meeting. Appointments with the doctor are very quick. Here's how to plan and make the most of the time you have:
   • Write down all of your symptoms.
   • Show important personal information, including major events that influence your thoughts, beliefs or feelings.
   • List all medications you are taking, including vitamins or supplements.
   • Write questions for your doctor. Those questions could be:
     • Is depression the best explanation for my symptoms?
     • What treatment should I take?
     • What tests do I need to take?
     • How can I most effectively manage depression with my health condition?
     • Are there other alternative or combination treatments that I should take?
     • Is there a hard copy of documents that I can bring back? Would you like to recommend any website?
     • Can your doctor suggest any local support groups?
   • Your doctor may also have questions for you. Be prepared to answer the following questions:
     • Has anyone in your family experienced the same symptoms as you?
     • When was the first time you noticed symptoms?
     • Are you just feeling sad or are you feeling up or down?
     • Have you ever attempted to commit suicide?
     • How about your sleep?
     • Were your daily activities affected?
     • Do you use banned drugs or alcohol?
     • Have you been diagnosed with any mental illness before?

3. 

   Ask someone to come with you. Have a trusted friend or family member take you to see the doctor. They can help you remember what to share and help you remember your doctor's advice.

4. 

   Go to the meeting. In addition to the psychological assessment, you will likely have to take additional physical tests, which include measuring your height, weight and blood pressure, along with tests, including a blood count test and a gland test. armor. advertisement

Method 3 of 3: Changing Lifestyle

1. 

   Take medicines. If your doctor prescribes depression for you, take it at the correct dosage and frequency as directed. Do not stop taking the medication without telling your doctor.
   • If you are planning to become pregnant or pregnant, it is very important to talk with your doctor about the medications you take. Some antidepressants can pose serious risks to the health of the unborn baby. You need to work with your doctor to design the best treatment plan for both you and your baby.

2. 

   Join psychotherapy regularly. Psychotherapy, also known as talk therapy, is the main treatment for fighting depression. Psychotherapy helps you regain a sense of satisfaction and control of your life, and alleviate symptoms of depression. This therapy will also equip you to better cope with future stressors.
   • During treatment, you will learn about your actions, thoughts, relationships, and experiences. This is the time to better understand your depression and your options. You will also learn better ways to face and solve life problems, and set realistic goals. All of these will turn you into a confident and happy person.
   • Go to therapy sessions even if you don't like it. Regular participation is important to the effectiveness of these sessions.

3. 

   Set up a support group. Admitting you have depression is extremely difficult. Sharing this with others is even more difficult, but it's very important. Look for trusted friends, family members or a spiritual leader. You need alliances, preferably multiple alliances in this war. Be clear that you are dealing with depression and ask them for help. Support groups can help you recover from your daily battle with depression.
   • You are not the only one who benefits from talking about your illness. Usually, depressed patients are left alone. You may be able to stop that by talking about your illness.
   • You can also join support groups that are formed at community psychological health centers or religious centers. Contacting people who have had a similar tough time can give you more hope and strength to continue the fight against depression.

4. 

   Practice positive thinking. At your therapist's office, this is called cognitive-behavioral therapy and is one of the most common treatments for depression. It is a conscious effort to identify your negative beliefs and behaviors; and choose to replace them with more positive and healthy ones. After all, you cannot control every unwanted situation, but you can always control your approach and think about them.
   • Positive thinking begins with the ability to identify negative thoughts. On days when you feel bad, listen to what you are saying to yourself. Pick a particularly negative thought and confront it. Is there any evidence you can use to refute that thought? Can you turn that thought more realistically?
   • For the most effective training of positive thoughts, seek the help of a counselor or doctor who can help you identify negative life situations and motivate you to visualize them. actively.

5. 

   Do exercise. Physical exercise will reduce symptoms of depression, so start moving. Find an activity that you are interested in doing regularly (several times a week), such as:
   • Go for a walk
   • Walk
   • Team sports (tennis, volleyball, soccer, rugby, etc.)
   • Garden
   • Swimming
   • Fitness

6. 

   Stress management. Practice meditation, yoga or tai chi. Balance your life. Reduce the obligations you have to perform. Spend more time taking care of yourself.
   • After three months of training, the female yoga students of the yoga class said that the sport reduced their stress, anxiety and reduced their depression, and helped improve their energy and spirits.

7. 

   Sleep. Getting enough sleep is important for your physical and mental health. You will become irritable and restless when you lack sleep, and even your symptoms of depression will worsen. On the contrary, getting enough and regular sleep (e.g., 7 to 9 hours of continuous sleep) can improve health and organs. If you have trouble sleeping, talk to your doctor.

8. 

   Go out, literally. When you feel depressed, you tend to be self-contained and alone. Going out on the street is probably the last thing you want to do, but it's important to keep you from being isolated and also change your surroundings. Try to get out and do something, and stay in touch with family and friends.
   • Scientific studies show that joining in sightseeing walking groups can reduce depression and stress, and improve mental and well-being.

9. 

   Write diary. Thought awareness and its effects on your mood are important for effective combat with depression. Consider keeping a journal with you and clearing your thoughts.
   • Use journaling time to challenge negative thoughts.
   • Share the diary with your doctor.

10. 

    Stop drug abuse. Addiction to alcohol, nicotine or banned drugs poses a risk of depression. Depressed patients often turn to drugs or alcohol as a form of self-healing. Using these substances may temporarily mask the signs of depression, but in the long term, they can make depression worse. If you need help with detox, contact your local detox centers.

11. 

    Diet. Eat healthy foods and take vitamins. The foundation for a healthy mind is a healthy body. Some scientists have concluded that people with poor quality diets - with processed, refined or sugary foods - are more likely to develop depression.
    • Enjoy a diet rich in fruits, vegetables, fish, lean meats and nuts for better health and improved mood.

12. 

    Strengthens the bond between body and mind. Complementary and replacement therapy specialists believe that the harmony between the mind and the body enhances health. Ways to strengthen the mind / body connection include:
    • Acupuncture
    • Yoga
    • Meditate
    • Thought guidance
    • Massage therapy
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Advice

• If you are attempting suicide, call someone right away. In the US, the toll-free National Suicide Prevention Hotline is 800-273-8255. Or call your local emergency number.