Depressed mood, emotional numbness, anxiety, hopelessness, loss of self-esteem, indecision - is that familiar? Antidepressants in such cases will help, but not for long, because they treat only the symptoms, not the cause. "Challenger" will help to cope with depression and return to a happy life.
You should not feel shame, trusting a friend and expressing aloud your unsuccessful attempts to cope with difficulties. Talking about your problems is not self-centeredness or self-pity.
This is an act of courage and, perhaps, the best thing you can do for yourself is to ease your burden and begin to restore your happiness. The people you talk to will not necessarily help you — they just have to be good listeners. Sometimes this is the only thing we need.
Whenever you experience negative emotions, clearly and concisely describe the cause of their occurrence.
The process of recording what bothers you has a calming and therapeutic effect. Impartially read your notes again when you are ready, and consider whether your negative thoughts were really justified. Ask yourself if there is another way to assess the situation. Concerns and doubts most often dissolve under scrutiny. If this is what happened in your case, this is a good sign.
However, if the concern is based on real reasons, take additional measures to deal with them.
Studies show: when a person pays more attention to positive things, he increases serotonin levels, and this leads to an improvement in mood. Meditation helps redirect attention to positive things, which increases the feeling of happiness. You can also use Heart Math workouts (various meditation techniques) that “strengthen” the part of the brain that is responsible for “turning on” the state of happiness.
Sunlight and proper lighting are very important for mood and energy. Adequate light increases productivity and reduces symptoms of depression. Set a goal: stay in the sun for at least 15 minutes a day to increase serotonin levels and improve your mood. If you live where there is little sunlight in winter, halogen lamps in the workplace can help.
Daily relaxation really benefits people with depression by alleviating its symptoms. Relaxation techniques increase dopamine levels, which reduce stress and increase feelings of happiness and well-being. In addition to meditation, try yoga or tai chi chuan to calm the mind and become more energetic. You can add an element of motivation during relaxation by repeating a mantra or self-affirmation phrase with each movement.
Many studies have shown that physical activity is effective in improving mood and in the fight against depression. Antidepressants for people with mild depression are not as useful as exercise. You should not force yourself to go in for sports to exhaustion, training as for a marathon. Set a goal - to devote 30 minutes a day to exercise.
The load should be continuous and rhythmic, so do, for example, walking or swimming.
This may be one of the most effective ways to deal with depression. Studies show that a diet high in omega-3 fatty acids, pure saturated fats (butter, sour cream) and animal protein in moderation will give the body something that will improve mood. In the case of mild or moderate depression, tryptophan (found, for example, in cheeses, fish, legumes, etc.
) can also help. This amino acid in small amounts to healthy people helps relieve unusual irritability.
Nothing can replace the joy and pleasure of human communication, but a pet can bring fun and an element of friendship to your life. Animals help to feel not so alone and isolated from society.
Taking care of a puppy, for example, will distract you from problems and make you more active. After all, sooner or later the dog will have to walk. All this will be the antidote to your depression.
If depression only worsens, consult a specialist. If there is a person in your environment who has symptoms of depression, encourage him to see a doctor. Depression is a disease (not just mood), and it can be cured.
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