Content

• Steps
• Method 1 of 9: Diagnosing Depression
• Method 2 of 9: Professional Help
• Method 3 of 9: Talking to a Psychiatrist about Medication
• Method 4 of 9: Logging
• Method 5 of 9: Nutrition
• Method 6 of 9: Exercise
• Method 7 of 9: Other Therapies
• Method 8 of 9: Alternative Medicine
• Method 9 of 9: Treating with medical technology
• Tips
• Warnings

Depression is a clinical condition, an illness as real as the common cold or flu. To understand whether a person is suffering from depression or is just having a blues attack, it is necessary to determine the frequency of symptoms. Treatments for depression vary from person to person, but there are some approaches that work more often than others. With the right treatment, you will minimize the symptoms of depression and reduce its impact on your life.

Steps

Method 1 of 9: Diagnosing Depression

1. 1 Track your well-being for 2 weeks. If you're in a depressed mood and don't like what you used to love, you may be depressed. These symptoms should be present throughout the day and virtually every day for at least 2 weeks.
   • Symptoms may last for 2 weeks or more, or they may disappear and reappear. This is called "recurrent symptoms." In this case, the person is much worse off - he has constant mood swings that affect social activity, study and work (he stops going to school or work). Moreover, a person completely loses interest in a hobby or favorite activity, for example, sports or socializing with friends.
   • If an important event has happened in your life, for example, a loved one has died, then you may have similar symptoms, but this is most likely not depression. In this case, consult your doctor.
2. 2 Look for other symptoms of depression. In addition to sadness and loss of interest in your favorite activities, you may experience other symptoms (daily for 2 weeks or more). If you have at least 3 of the following symptoms within 2 weeks, then you are depressed.
   • Lack of appetite or weight loss.
   • Sleep disturbance (insomnia or sleeping too long).
   • Fatigue or lack of energy.
   • Hyperactivity or complete apathy.
   • Feelings of worthlessness or excessive guilt.
   • Difficulty concentrating or hesitation.
   • Persistent thoughts of death or suicide, attempted suicide, or an existing suicide plan.
3. 3 If you are thinking about suicide, immediately call 112 or the nearest hospital for help. Don't try to get rid of such thoughts without the help of a professional.
4. 4 Know the difference between depression and blues (melancholy). A person yearns when he is under stress, or when there are major changes in his life (both positive and negative), or even in bad weather. The line between depression and blues is in the severity and frequency of symptoms. If you have symptoms on a daily basis for 2 weeks or more, you are depressed.
   • Some events in a person's life, such as the death of a loved one, can lead to similar symptoms, but the person is able to enjoy certain activities. Depressed people have a hard time enjoying anything.
5. 5 Write down what you have been doing in the past few weeks. For example, we went to work, played sports, took a shower. Note the patterns of your behavior. Also, look for a decrease in the frequency of certain activities that you usually enjoy.
   • Use this list to determine if there are risky behaviors. Depressed people do risky things because they no longer care about their lives (perhaps they need other people's care).
   • When depressed, it is very difficult to make such a list. Take your time - ask your friends or family for help.
6. 6 Talk to loved ones about changing your behavior. Not only your opinion is important, but also the opinion of people who know you well.
   • People close to you may notice that you have become prone to crying unnecessarily or are unable to perform simple tasks such as showering.
7. 7 Ask your doctor if your physical condition is causing the depression. Some illnesses cause depressive symptoms, especially those related to the thyroid gland or hormones.
   • Some conditions of the body, especially borderline or chronic, can cause the manifestation of depressive symptoms. In these cases, the doctor must identify the cause of the symptoms and help relieve them.

Method 2 of 9: Professional Help

1. 1 Choose a mental health professional. There are many specialists in this field who practice different methods of treatment: consultant psychologists, clinical psychologists and psychiatrists.
   • Consultant psychologist. Practicing therapy that helps people get through difficult times in their lives. This therapy can be short-term or long-term and is usually directed towards a specific problem. Counselors tend to ask questions and listen carefully to your answers. A counselor is an objective listener who will help you identify meaningful ideas and phrases and then discuss them with you so that you can find the inner problems that are causing your depression.
   • Clinical psychologist. They offer patients to undergo a series of tests designed to confirm the diagnosis; therefore, such psychologists tend to focus on the treatment of mental disorders or the study of behavior and mental illness.
   • Psychiatrist. Psychotherapy sessions and testing are practiced, but, as a rule, depressed people are consulted only if the patient is willing to be treated with medication. In most countries, only psychiatrists can prescribe such drugs, although in some countries psychologists can also prescribe them.
2. 2 Find a specialist. To do this, talk to your friends, family, a mental health center, or your therapist.
   • Perhaps you will be helped by the Russian Psychological Society.
3. 3 Find a professional with whom you will feel calm and at ease. A bad counseling experience can cause you to abandon the idea for a long time, which can deprive you of the treatment you need. Remember that not all professionals are the same - find the one you like and use their services.
   • The counselor psychologist usually encourages you to speak with cautious questions and listens carefully to your answers. At first you will be nervous about opening up to your consultant, but most people are willing to talk about themselves after a few minutes.
4. 4 Make sure the specialist you choose is licensed or qualified. On the official websites of psychological societies and associations, you may find basic information on how to choose a psychotherapist and the requirements for licensing their activities.
5. 5 Check your health insurance. Although it tends to also extend to mental illness, its size will affect the duration and type of psychotherapy. Before starting treatment, be sure to consult your insurance company about this.
6. 6 Ask the specialist of your choice about the treatments you practice. There are three main treatments (and many less practiced): cognitive behavioral therapy, interpersonal therapy, and behavioral therapy. Your specialist will determine the treatment that is right for you.
   • Cognitive behavioral psychotherapy. Its goal is to change the patient's beliefs, attitudes and prejudices, which are believed to be at the root of depressive symptoms, and to change his inappropriate behavior.
   • Interpersonal therapy.It focuses on addressing social isolation, social skills deficits, and other interpersonal problems that can contribute to depression. This therapy is especially effective when depression is triggered by a specific event (such as the death of a loved one).
   • Behavioral psychotherapy. It aims to minimize unpleasant experiences through activity planning, self-control, social skills enhancement, and problem solving.
7. 7 Be patient. The effect of such consultations is gradual. You will have to attend regular consultations for at least several months before you notice any improvement. Stay hopeful - let the treatment do the trick.

Method 3 of 9: Talking to a Psychiatrist about Medication

1. 1 Learn about antidepressants. Antidepressants affect neurotransmitters to suppress negative feelings and emotions. Antidepressants are classified based on the neurotransmitters they affect.
   • The most common antidepressants are SSRIs, SNRIs, MAOIs, and tricyclics. The names of the most popular antidepressants can be found online. Your doctor can help you find the right antidepressant.
   • Your doctor may prescribe several different medications for you until one of them works. Some antidepressants have negative effects on patients, so it is very important to keep in close contact with your doctor so that he can immediately notice any negative or unwanted change in your mood. As a rule, switching to another type of drug solves this problem.
2. 2 Ask a psychiatrist about antipsychotics (antipsychotics) if antidepressants are not working for you. There are 3 common antipsychotics: aripiprazole, quetiapine, risperidone. There is also a combination therapy (antidepressants plus antipsychotics) - fluoxetine in combination with olanzapine; this therapy is prescribed when simple antidepressants do not work.
3. 3 Combine medication with psychotherapy to enhance the effectiveness of medications. To do this, visit a specialist regularly and take medications.
4. 4 Take your medications regularly. Antidepressants take time to act on the brain as they slowly and gently alter the brain's chemical balance. Any long-term effect of antidepressant medication can be noticed at the earliest after three months.

Method 4 of 9: Logging

1. 1 Write down patterns in your mood. Keep a journal and write down what affects your mood, energy, health, and sleep. Keeping a journal can also help you figure out why you are not feeling well.
   • There are people teaching journaling, books on journaling, and websites where you can start an online journal.
2. 2 Take notes every day, even if you only write a few lines. On some days, you will be ready to write more, and on others - less (when you will not have the strength or desire). Writing will become easier if you do it as often as possible.
3. 3 Keep a pen and paper (or journal) with you to take notes at any time. On the other hand, you can use a special note-taking application on your phone, tablet, or other device that you carry with you to do this.
4. 4 Write down whatever you want. Write down the words that come into your head; don't worry if they don't make sense. Also, don't think about spelling, grammar or style and what other people think of you.
5. 5 Show your notes to other people only if you want to. You can choose not to show your journal to anyone, or show it to family, friends, or a doctor if you think it will help you. You can also start a public blog.

Method 5 of 9: Nutrition

1. 1 Avoid foods that contribute to depression. Meats, sweets, sweet desserts, fried foods, and high-fat dairy products cause depression symptoms.
2. 2 Eat foods that can help ease depression. For example, fruits, vegetables and fish. Increasing your intake of these foods will supply your body with nutrients and vitamins, which will improve your health.
3. 3 Eat a Mediterranean diet. To do this, eat fruits, vegetables, fish, nuts, legumes, and olive oil.
   • This diet eliminates the consumption of alcoholic beverages, which cause severe depression.
4. 4 Increase your intake of omega-3 fatty acids and folate. While there is no clear evidence that consuming these acids leads to relief from depression, they may help treat depression when used in conjunction with other therapies.
5. 5 Monitor how your diet affects your mood. Observe your mood a couple of hours after consuming certain foods. If your mood has improved or worsened, relate it to a dish you recently ate.
   • You don't need to write down every food you eat in detail. It is important to pay attention to what you eat and how it affects your well-being.

Method 6 of 9: Exercise

1. 1 Before exercising, talk to your doctor or personal trainer to find out what exercises you should do (based on your physical and mental condition).
   • This person will also help you determine which exercises are safe and fun for you and motivate you to continue exercising.
2. 2 Exercise improves your mood. Exercise has been shown to be nearly as effective as medication. Exercise promotes the body's production of neurotransmitters and hormones, and also helps to improve sleep.
   • The good thing about exercise is that some of it doesn't cost you money, like running.
3. 3 Set specific, measurable, achievable, realistic and timely goals for yourself.
   • Start with achievable (easy) goals to get a taste of victory earlier. It will also give you the confidence to set your next goal. Force yourself to do something more (for example, walk for 10 minutes), and then force yourself to do it more often (for example, walk for 10 minutes every day for a week, then a month, and then a year).
4. 4 Consider each workout as a step forward. Think about each workout being aimed at improving your mood. Even just walking for five minutes is better than not exercising. Take pride in every exercise you do (even the easiest one) because it motivates you to move forward on the path to your recovery.
5. 5 Do cardio exercise. For example, swim, run, ride a bike. These are ideal exercises for treating depression. Choose cardio exercises that don't stress your joints, such as swimming or cycling.
6. 6 Study with a friend or family member. They will motivate you to exercise (outdoors or in the gym). Explain to them that it will not be easy to motivate you, but that you will be grateful for any help from them.

Method 7 of 9: Other Therapies

1. 1 Increase sun exposure. Some studies show that increased amounts of sunlight can improve your mood. This is due to vitamin D, which is supplied to the body from various sources (not just from the sun's rays). On a sunny day, go outside and just sit on a bench in the sunshine.
   • Some counselors prescribe sunshine lamps for depressed patients who live in areas with low winter sunshine. These lamps have the same effect as if you were standing in bright sunlight.
   • If you are going to be in the sun for more than a few minutes, take reasonable precautions by applying sunscreen to exposed skin and wearing sunglasses.
2. 2 Be outdoors more. Go gardening, take walks, or do other outdoor activities. Such activity may or may not be associated with physical activity. Outdoor activity calms the psyche and relaxes the body.
3. 3 Get creative. It is believed that creativity and depression are related, as many creative people are susceptible to this disease. But depression usually occurs when a person is unable to fulfill their creative potential. So write, paint, dance (and the like) regularly.

Method 8 of 9: Alternative Medicine

1. 1 St. John's wort (as supplements). This herb has been shown to be beneficial in treating mild forms of depression. But research does not confirm any effect of St. John's wort on improving the mental state of a person.
   • Be sure to follow the directions on the package for the correct dosage and frequency of use.
   • Buy herbal supplements from reputable retailers as supplement production is poorly controlled by relevant health organizations and levels of purity and quality vary from manufacturer to manufacturer.
   • Do not take St. John's wort with antidepressants such as SSRIs. This can lead to an increase in the level of serotonin in the body, which is life-threatening.
   • St. John's wort also reduces the effectiveness of other drugs and drugs, such as oral contraceptives, antiretroviral drugs, anticoagulants, hormonal drugs, and immunosuppressants. Talk to your doctor if you are taking other medications.
   • Due to the lack of evidence to support the effectiveness of St. John's wort, it is not recommended for use in some countries.
   • Medical organizations recommend caution when taking homeopathic remedies.
2. 2 Supplements with S-adenosylmethionine. Such supplements can have positive effects in the treatment of depression. They can be taken orally, intravenously, or intramuscularly.
   • The manufacture of these supplements is not controlled by medical organizations, so their composition varies from manufacturer to manufacturer.
   • Be sure to follow the directions on the package for the correct dosage and frequency of use.
3. 3 Acupuncture (acupuncture). Acupuncture is part of traditional Chinese medicine; in acupuncture, the effect on the body is carried out with the help of needles inserted at specific points on the body. Find an acupuncture practitioner online or through your doctor.
   • Make sure the acupuncture treatment is covered by your health insurance.
   • Data on the effectiveness of acupuncture varies. One study shows efficacy similar to antidepressant medication. Other research shows efficacy comparable to psychotherapy. These studies have increased confidence in acupuncture in the treatment of depression, but more research is needed.

Method 9 of 9: Treating with medical technology

1. 1 Electroconvulsive therapy (ECT). It is prescribed for very severe cases of depression, when people are close to suicide, are in a state of psychosis or catatonia, or are not helped by other methods of treatment. The procedure begins with mild anesthesia, and then an electric current is passed through the brain.
   • ECT has the highest level of impact among the various treatments for depression (70% -90% of patients).
   • ECT use is limited by possible side effects, including cardiovascular and cognitive side effects (eg, short-term memory loss).
2. 2 Transcranial magnetic stimulation (TMS). Here, a magnetic coil is used to stimulate the brain. Prescribed for severe cases of depression when people are not helped by medication.
   • This therapy is carried out daily.
3. 3 Stimulation of the vagus nerve. This is a relatively new treatment that involves the implantation of a special device into the brain. Prescribed in cases where drug treatment does not help people.,
   • Data on the effectiveness of vagus nerve stimulation are limited and this method has side effects associated with the implanted device, including interference from other medical devices.
4. 4 Deep brain stimulation. This is an experimental treatment that has not been approved by government agencies in some countries. A medical device needs to be implanted to stimulate an area of ​​the brain called "zone 25".
   • There is limited information on the effectiveness of deep brain stimulation. As an experimental treatment, deep brain stimulation can be used when patients are not helped by other therapies.
5. 5 Neurofeedback (neural feedback). The goal of this therapy is to "train" the brain to produce specific waves through changes in brain activity. New forms of neurofeedback are being developed using functional magnetic resonance imaging.
   • Neurofeedback is an expensive and long-term therapy that is not covered by any insurance.

Tips

• Choosing a specific therapy is a matter of trial and error. Don't be discouraged if 1 or 2 of your chosen treatments are unsuccessful; this means that a different method must be tried.

Warnings

• If you or someone you know is contemplating suicide, immediately call 112 or the nearest hospital for help. Don't try to get rid of such thoughts without the help of a professional.