Content

• Steps
• Method 1 of 6: Diagnosing Depression
• Method 2 of 6: Professional Help
• Method 3 of 6: Make dietary changes
• Method 4 of 6: Make lifestyle changes
• Method 5 of 6: Keep a Journal
• Method 6 of 6: Alternative remedies
• Warnings

Mild depression occurs in about 15% of people at some point in their lives. With mild depression, you may feel sad, guilty, insignificant, or indifferent. Mild depression can affect professional and personal life, but there are several methods by which it can be controlled. These methods include diagnosing depression, getting professional help, lifestyle changes, and alternative remedies. If you are experiencing more severe symptoms, read How to Get Rid of Depression. Seek emergency help if you have suicidal thoughts.

Steps

Method 1 of 6: Diagnosing Depression

1. 1 Distinguish between symptoms of depression. Symptoms of depression can be mild, moderate, or severe. For mild depression bOYou will be sad most of the time; you may experience a lack of interest in activities that you previously enjoyed. In addition, with mild depression, the following (but usually not all) symptoms may occur:
   • Loss of appetite or weight gain.
   • Excessive or insufficient sleep.
   • Increased anxiety.
   • Decreased mobility.
   • Lack of energy.
   • Feeling worthless.
   • Feelings of improper guilt.
   • Poor concentration.
2. 2 Recognize seasonal affective disorder. Seasonal affective disorder (SAD), or mood disorder, most commonly occurs during the fall and winter seasons. This may be due to the fact that the body receives less sunlight. In turn, this means that the body produces less of the hormone serotonin, which affects mood. Recognize the symptoms of SAD:
   • Increased need for sleep.
   • Fatigue or lack of energy.
   • Poor concentration.
   • Aggravated desire to be alone.
   • These symptoms usually go away in spring and summer, but they can still cause mild depression in winter.
3. 3 Be careful with bouts of blues. If you feel that you have been attacked by a blues, it is very important to monitor the onset of symptoms so that you can determine if you are developing depression. Symptoms and negative feelings may occur more frequently, and the symptoms themselves may last longer than two weeks.
   • If you are not sure if your symptoms are developing, ask a close friend or relative. While your own opinions and feelings are of great importance, it doesn't hurt to get an outside perspective.
4. 4 Pay attention to how you feel after the traumatic event. A serious traumatic event, such as the sudden death of a family member, can lead to symptoms similar to depression. However, it may not be a significant depressive disorder. Analyzing the situation and the duration of the symptoms can help determine, in part, whether a person is experiencing grief or a major depressive disorder.
   • Feelings of worthlessness and suicidal thoughts are usually absent when a person is in grief. During mourning, positive memories of the deceased are possible, but the person may still feel satisfaction from some activities (for example, from activities dedicated to the deceased).
   • With mild depression, you may experience bad moods, negative thoughts, an inability to get satisfaction from your favorite activities, and other symptoms. These symptoms may be present most of the time.
   • If mood changes hurt and / or affect your life during grief, chances are that you are experiencing more than just grief.
5. 5 Monitor your feelings and actions for two weeks. Track your feelings and actions for two weeks. Jot down what you are feeling each day. List your activities. This list does not need to be detailed. Just make a short list so you can determine if there is a model.
   • Continue to monitor how often you experience unrelated crying attacks. This may indicate something more serious than simple mild depression.
   • If you find it difficult to keep track of everything yourself, ask a friend or family member to help you with this. This could be a sign that you are more depressed than you originally thought.

Method 2 of 6: Professional Help

1. 1 See your doctor for a consultation. See your health care provider if you suspect you are having a bout of mild depression.
   • Certain diseases, especially those related to the thyroid gland or other parts of the hormonal system, cause symptoms of depression. Other medical conditions, such as fatal and chronic illnesses, also carry the risk of symptoms of depression. In this case, your doctor can help you understand the source of your symptoms and how to mitigate them.
2. 2 See a psychologist. Psychotherapy can be beneficial in treating mild depression. Depending on your specific needs, you need to find a specific specialist. This can be a consultant psychologist, clinical psychologist, or psychotherapist. If you are having a bout of mild depression, then see a counselor psychologist first.
   • Consultant psychologist. Psychological counselors help people cope with difficult moments in their lives. This therapy can be short or long term and is often directed towards a specific problem. The counselor psychologist will ask you questions and listen to you. He will act as an objective observer who will help you identify key points, after which you can discuss them in detail. It helps to address the emotional problems that cause depression.
   • Clinical psychologist. This type of psychologist is trained to carry out tests to make a diagnosis, and because of this, they place great emphasis on psychopathology. Clinical psychologists are also trained in a wide range of therapeutic techniques.
   • Psychotherapist. Psychotherapists use psychotherapy, scales and tests in their practice. They are usually approached if the patient wishes to correct his condition by taking medication. Most often, only psychotherapists can prescribe medications.
   • Depending on your needs, you can meet several types of therapists.
3. 3 Check out the different types of therapy. Cognitive behavioral therapy, interpersonal therapy, and behavioral therapy are showing positive results.
   • Cognitive Behavioral Psychotherapy (CBP). The goal of CC is to deny and change the opinions, attitudes and biases that underlie the symptoms of depression and lead to inappropriate behavior.
   • Interpersonal therapy (MT). This therapy focuses on lifestyle changes, social isolation, social skill deficits, and other interpersonal problems that contribute to depressive symptoms. Interpersonal therapy can be especially effective if a recent episode of depression was triggered by a specific incident, such as a death.
   • Behavioral therapy. The goal of these therapies is to plan enjoyable activities with a minimum of unpleasant experiences through processes such as activity planning, self-control therapy, social skills exercises, and problem solving.
4. 4 Ask to be referred to a good counseling therapist. Seek advice from a friend or family member, a religious leader, your local mental health center, or ask your PCP to refer you to a good counselor.
   • The Russian Psychological Society provides basic information on how to choose a psychologist, licensing requirements in your field. You can also check if a particular psychologist is licensed.
5. 5 Check your health insurance. Your visits to a psychologist should be covered by your health insurance. Although mental illness is required by law to be covered in the same way as physical illness, the type of insurance you have can affect the type and amount of therapies you can get. Be sure to check with your insurance company so that you can get all the information you need before starting treatment and get to know the person your insurance company will pay for treatment.
6. 6 Ask a psychologist about antidepressants. Antidepressants affect the brain's neurotransmitter system in a way that counteracts how neurotransmitters are produced and / or used by the brain.
   • Some experts believe that antidepressants are prescribed too often and that they are not as effective for treating mild depression. Several studies show that antidepressants are more effective in treating severe or chronic depression.
   • Medication can be a good method for improving your mood, which will also have a positive effect on psychotherapy.
   • For many people, short-term antidepressant treatment can help relieve mild depression.

Method 3 of 6: Make dietary changes

1. 1 Eat nutrient-rich foods. Sometimes it is difficult to see how nutrition affects mood, because the effect of food does not come immediately. However, in order to monitor your depression, it is very important to pay attention to what you eat and how you feel afterwards.
   • Eat foods that have been linked to reduced symptoms of depression. This includes fruits, vegetables and fish.
   • Avoid foods that are associated with increased symptoms of depression. These include processed foods such as meat products, chocolate, sweet desserts, fried foods, cornflakes, and high-fat dairy products.
2. 2 Drink plenty of water. Dehydration can contribute to emotional and physical changes. Even mild dehydration can negatively affect your mood. Drink plenty of water throughout the day, not just when thirsty or during exercise.
   • Men should drink 13 glasses of water a day, while women should drink 9 glasses.
3. 3 Take fish oil supplements. People with mild depression may have low levels of some acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil capsules contain omega-3 polyunsaturated fatty acids, as well as EPA and DHA. They can help relieve some of the mild symptoms of depression.
   • Take 3 grams daily. Higher doses of fish oil can cause blood to clot, which in turn increases the likelihood of bleeding.
4. 4 Increase your folate intake. Most people with depression are deficient in folate, which is essentially a B vitamin. Increase folate by eating spinach, nuts, beans, asparagus, and Brussels sprouts.

Method 4 of 6: Make lifestyle changes

1. 1 Normalize sleep. When you don't get enough sleep, your body's defenses can be compromised. This will make it harder for you to manage your symptoms of mild depression. Try to go to bed earlier than usual and sleep at least 7-8 hours daily. Sleep is a restorative activity that allows the body to recover. If you don't sleep enough, then see your doctor. He may prescribe sleeping pills for you. You can also change the time at which you go to bed.
   • Failure to sleep for the required amount of time may indicate the presence of symptoms of depression. If you find it difficult to fall asleep, try listening to soothing music before bed. Turn off your computer and phone 30 minutes before bed to give your eyes and brain a break from the screen.
2. 2 Exercise. Exercise is an overlooked way of boosting your mood. Research shows exercise can improve mood and prevent relapse. Aim to practice 30 minutes a day.
   • Set achievable goals for yourself. No matter how easy you think a goal is, achieving it will give you the feeling of success and the confidence you need to set a new goal. Start with a 10-minute walk for several days, then push yourself to do more, such as going for a walk throughout the week. Then increase the period to a month and then to a year. See how long you last.
   • The best thing about exercise is that activities such as walking and running are not expensive at all.
   • Before starting a session, consult your doctor and / or personal trainer to find the most appropriate exercise for your level.
   • Consider each activity as a treatment for your mood and as a positive reflection of your desire to be better.
3. 3 Light therapy. Light therapy or exposure to sunlight or light that simulates sunlight can have a positive effect on your mood. Some studies show that more sunlight leads to an increase in vitamin D.
   • Dawn simulator. This is a kind of timer that attaches to the lamp in the bedroom. 30-45 minutes before your expected rise, the lamp will begin to light up gradually. Your brain will mistake it for sunlight coming through the window and make you feel better.
   • Buy a light therapy lamp or lamp. These devices emit light similar to the sun. Sit in front of such a light for 30 minutes to get more sunlight.
4. 4 Deal with stress. The body's response to stress is the release of cortisol, the stress hormone. With chronic stress, your body may overreact and forget to turn off the production of this hormone. Try to cope and reduce stress levels so your body can recover.
   • Try meditation to relieve stress.
   • Make a list of the things that make you nervous.Try to reduce the number of stressors.
5. 5 Go outside. Gardening, walking, and other outdoor activities can be beneficial. If you are mildly depressed, going outside with green spaces can cheer you up.
   • Gardening and digging in the ground can also have positive effects. All thanks to antidepressant microbes in the soil, which increase serotonin levels.
6. 6 Creative outlet. Some people experience depression because they hold back their creativity. Scientists were very interested in the connection between depression and creativity. Some of them believe that depression is the “price” of creativity, not the “necessary evil” of creativity. Depression can occur when a creative person has difficulty expressing their abilities.

Method 5 of 6: Keep a Journal

1. 1 Write in your journal regularly. Having a journal can positively impact your understanding of how your environment affects your mood, energy, health, sleep, and so on. Journal entries can also help you understand your emotions and understand why certain things make you feel a certain way.
2. 2 Try to write every day. It is enough to write even for a few minutes. Taking short notes of your thoughts and feelings can be helpful.
3. 3 Always carry a notebook and pen with you. Make it easy for yourself when the mood hits. Consider installing a note-taking app on your phone or tablet.
4. 4 Write what you want and how you want. You don't have to write complete sentences if you are more comfortable with capturing individual phrases or highlights. Don't worry about spelling, grammar and writing style. Write how you want. The main thing is to put your thoughts on paper.
   • If you want your writing to be more structured, ask for help from people teaching journaling theory. You can also read books about it or keep an online journal.
5. 5 Share as much as you want. Use the magazine however you like. You can keep it to yourself, share some thoughts with friends, family or a psychologist, or start a community blog.

Method 6 of 6: Alternative remedies

1. 1 Acupuncture. Acupuncture is a part of traditional Chinese medicine in which special needles are inserted into specific points on the body in order to correct the movement of "vital energy" (qi). Find an acupuncturist and try the procedure on yourself to see if it helps. relieve your symptoms of depression.
   • One study showed a link between acupuncture and normalization of a neuroprotective protein called glial cell line neurotrophic factor, as well as comparative efficacy with fluoxetine (the generic name for Prozac). Another study has shown efficacy comparable to psychotherapy. These studies provide acupuncture with some credibility as a treatment for depression, but the effectiveness of acupuncture still needs to be studied.
2. 2 Take St. John's wort. St. John's wort, or St. John's wort, is an alternative remedy that has been shown to be effective in small studies, especially in the treatment of mild forms of depression. If you are not taking an SSRI (selective serotonin reuptake inhibitor) or an SSRI (selective serotonin norepinephrine reuptake inhibitor), consider taking St. John's wort.
   • In large-scale studies comparable to those required for FDA approval, St. John's wort was not more effective than placebo. In addition, St. John's wort has not been shown to be more effective with existing treatments (although it is associated with fewer side effects).
   • Doctors do not recommend St. John's wort for general use.
   • Exercise caution when taking St. John's wort. You should not take it with SSRIs or SNRIs due to the risk of serotonin syndrome. John's wort may also reduce the effectiveness of other drugs when taken concomitantly. These drugs may include oral contraceptives, antiviral drugs, anticoagulants (such as warfarin), hormone replacement therapy, and immunosuppressants. Check with your doctor if you are taking any medications.
   • When taking St. John's wort, strictly follow the dosing instructions.
   • Doctors recommend caution when taking homeopathic medicines and advise you to consult your doctor so that homeopathic treatment is properly coordinated and gives reliable results.
3. 3 S-adenosylmethionine or SAMe supplements. An alternative treatment is s-adenosylmethionine. SAMe is a naturally occurring molecule. Low levels of this molecule have been linked to depression.
   • SAMe can be taken orally, intravenously, and intramuscularly. When taking SAMe, you must strictly follow the instructions on the medicine package.
   • The manufacture of SAMe is not regulated, so the concentration and ingredients may vary from manufacturer to manufacturer. It has not been established whether SAMe is superior to other drugs.
   • Doctors recommend caution when taking homeopathic medicines and advise you to consult with your doctor so that homeopathic treatment is properly coordinated and gives reliable results.

Warnings

• If you have suicidal thoughts or are contemplating suicide, immediately call the emergency number 112 or go to an emergency room. You can also call the Psychological Emergency Center at 8 499 216-50-50 (anonymously, around the clock, free of charge), or call 8 800 333-44-34 (helpline, free in Russia).