Millions of people around the world experience depression every day. Doctors sometimes find they have a serious disorder called a major depressive disorder. In other cases, it may just be a temporary episode of sadness, loss of vitality. However, in both cases, a person suffers from a sense of the meaninglessness of his being, various disturbances begin to appear in him - for example, sleep goes astray, his appetite becomes worse. How can we deal with a depressive state?
Change view on events
Treating depression at home is possible in the event of a mild disorder. It is important to pay attention to the state of your psyche. Changing one’s point of view is a worthy alternative to cognitive-behavioral therapy. A person’s emotions, whether they are positive or negative, are often created not by his very life situation, but by how he interprets it for himself. Psychologists emphasize that often the cause of depression is not life difficulties and troubles at all, but the fact that a person thinks about them. The following methods of treating depression at home will help to cope with the spleen and prevent its re-occurrence.
To be more active
Exercising regularly or exercising can significantly reduce the risk of depression. You can take walks at an energetic pace, start running, visit a special fitness center. During physical activity, the brain is saturated with endorphins, which are not enough during depression. In addition, as a result of exercise, the brain is also saturated with oxygen. This has a significant effect on well-being, allows you to quickly deal with anxious depression.
It is believed that physical activity lasting half an hour 5-6 times a week helps to get rid of those disorders in the functioning of the central nervous system that lead to the development of depression.
Nourish the brain
An insufficiently varied diet can lead to various disorders in the brain, including depression. To prevent the development of the spleen, it is useful to take multivitamins, fish oil. It contains a large amount of omega-3 acids, which are one of the most important components for brain tissue. Psychotherapists believe that if a sufficient amount of omega-3 enters the body, then the likelihood of developing depression is minimal. Their source is oily fish (mackerel, tuna, herring). In addition, they can be found in some oils - for example, flaxseed.
Healthy sleep
If a person sleeps 8 hours a day every day, this leads to an increase in the amount of serotonin in the brain, which protects against depression. In order for the dream to fulfill its healing function, it is useful to go to bed constantly at the same time - including weekends. Before going to bed, it is advisable to relax well. You can take a bath or take a walk. The bedroom should be quiet and dark, in which case the sleep will be healthy.
Change your view of the world
Extremely negative impact can have on the psychological state and those conjectures to which the person indulges. Before evaluating the situation in negative tones, it is necessary to obtain as much information as possible about it. It is always better to ask an extra question than to indulge in a pessimistic assessment of events. For example, a friend should have called you in, but he’s a quarter of an hour late and still doesn’t call. If you imagine that he is an irresponsible person, a feeling of aggression, disappointment will come. If you think that something happened to him, fear will arise. Or maybe a friend actually went to the store, and is now waiting in line at the checkout. Thus, the same situation can be perceived differently. And for its correct interpretation, it is useful to obtain additional information. This will help to avoid negative experiences, including depression.
Do not indulge
Many treatments for depression are primarily aimed at improving self-esteem. If a person who has not received a promotion is considered to be a failure, you can say about him: he evaluates the situation from a position of maximalism. Such an approach almost inevitably leads to depression. Each time there is a desire to criticize yourself or others, you should once again analyze the situation, check whether you are a victim of excessive maximalism. Not necessarily the person who has been neglected is a failure. Indeed, a variety of factors can play a role here, which have absolutely nothing to do with it.
Learn to seek the positive side in everything
Every day a modern person is surrounded by sources of pleasant emotions, but he prefers not to notice them. How to overcome depression, if you constantly indulge in only negative experiences? This is almost impossible - and therefore it is extremely important to learn to notice good things, to enjoy them. This habit can be developed through training. For example, if he made an unpleasant impression when meeting a person, you can try to find at least two positive qualities in him. This practice will allow you to start and treat yourself more tolerantly.
Develop willpower
One of the main keys to getting rid of a depressive state is a well-developed willpower. Without it, it’s impossible to force yourself to go in for sports, to go out even for a short run. Instead, the person will remain at home, grieving and whining. Instead of doing meditation, a person without willpower would prefer to go to the doctor to prescribe antidepressants to him. Without willpower, it is impossible to pull yourself together. However, the spleen is actually fueled by a person’s weakness. If he cannot say no to the temptation to indulge in sad and disturbing ideas, then it will be extremely difficult for him to destroy depression.
Strengthen the nervous system
Learning to relax is also crucial. Indeed, anxiety, aggressiveness, irritability - all these unpleasant properties are a prerequisite for the occurrence of depressive disorders. Therefore, treatment for depression at home should include getting rid of negative experiences. They need to learn to splash out in a peaceful way. For example, go in for dancing or buy a punching bag home. It is also useful to learn various relaxation techniques in order to control the state of your body and get rid of physical stress in time. This moment is especially important in the treatment of depression in women. After all, their feelings always beat over the edge, and negative emotions often serve as a source of spleen.
Stop complaining
In the process of overcoming depression, it is extremely important to learn to be grateful for the benefits that are currently available. after all, many people in the world live in conditions of constant danger, hunger, poverty. If you constantly complain to yourself or friends, constantly reflect on your misfortunes - this will only aggravate the situation. After all, depression is not just a state of the body. It is a direct reflection of the thoughts and experiences of man. Depression itself is not so bad if you do not succumb to a negative attitude. After all, even a cold is easier to survive if you do not get upset and expect recovery.
A few more ways
Consider some recommendations that will be useful for treating depression at home:
- Fill life with colors. Often people in a depressed state prefer clothes in monochrome tones, and their housing does not differ in brightness. Psychologists have long been talking about the positive effects of color on human life. Therefore, to get rid of the blues it is useful to add a few bright colors to your life.
- Add the sun. One of the main tips for anyone interested in treating depression without antidepressants at home is to provide themselves with enough light. To do this, spend at least one hour a day on the street. Light can significantly increase tone.
- Get carried away by work. Having plunged into a business with your head, you can quickly forget about unpleasant thoughts. This will help slow down the development of depression, and in combination with other methods, completely get rid of it.
- To communicate. Some researchers believe that interacting with their own kind is a great way to treat depression without antidepressants at home. When a person falls into spleen, with an aggravation of his condition, his communication with other people becomes less frequent. Therefore, if you are overcome with longing, it is useful to chat with a close friend at least a couple of hours a week. If this is not possible, you can replace live communication by talking on Skype or by phone - this is much better than locking yourself and your anxious thoughts.
- Play with your pet. A cat or dog is an excellent remedy for chronic stress. And if there is none, you can get one. If there is no such opportunity, you can play with a neighbor's dog, get a job as a free assistant in a shelter, or for a few minutes stop at the window of a pet store. In particular, this method helps with anxious depression. A cheerful animal will help to feel a surge of joy, to cope with anxiety.
- Do a 15-minute massage three times a week. You can ask your lover or friend to rub your back. As a result, the mood is sure to rise. In one study, the massage procedure was performed in 84 women in an “interesting position”. Twice a week they were massaged by husbands. At the end of the experiment, bouts of depression in pregnant women became less than 70%.
Music therapy
Listening to pleasant audio tracks can also be equally effective. Classical music for depression is usually recommended, allowing you to relieve stress, calm the nervous system, and tune in a more positive mood. The following works will help to do this:
- Beethoven's creations. This is Symphony No. 1 in C Major, Symphony No. 2 in D Major, Symphony No. 8 in F Major and others.
- Claude Debussy - “Moonlight”, “Dancing Snow”, “Game of the Waves”.
- Strauss - “Tales of the Vienna Woods”, “Music of the Rain”, “Blue Danube” can have no less effect.
How To Deal With Deep Depression
Of course, in the presence of such a disorder, you can not hesitate to consult a doctor. Working with a psychotherapist, and sometimes with a psychiatrist, is crucial to treating deep depression. At home, you can also take measures that will help accelerate recovery.
In addition to normalizing sleep, nutrition, physical activity, you can help yourself with the help of herbal infusions. For example, cyanosis blue has a positive effect on the central nervous system. It helps improve sleep, dull the sensation of fear, sadness, and improves memory. The infusion of this herb is applied 20 drops three times a day. Or you can take a decoction. To prepare it, about 8 g of dried flowers need to be poured with a glass of boiling water and insisted for about 30 minutes. You need to drink one tablespoon three times a day.
It is equally important to take vitamins. Group B is considered one of the most powerful. They help strengthen neurons and improve immunity. It is also important to take vitamin C, because during depression, the body often experiences oxidative stress. Vitamin E, which has antitumor activity, is also important. Since overcoming depression does not mean getting rid of its consequences in the form of psychosomatics, it is necessary to choose the right vitamin complex that will fill the needs of the body in a difficult period.
Take any medications only after consulting a doctor.
How to get out of depression for a woman on her own? Key recommendations
A similar condition often happens with beautiful ladies. And there can be many different reasons for this - this is parting with a lover, and the birth of a child, and failure in professional activity. Not every girl has the opportunity to consult a psychologist. Therefore, the question of how a woman to get out of depression on her own remains relevant.
The recommendations listed above are suitable for representatives of any gender. However, for a woman, in addition to these actions, it is important not to forget to deal with herself during the blues. Personal problems must not be allowed to destroy their self-esteem. To do this, you can visit the spa or hairdresser, change the style of clothing. There will be no time for heavy thoughts behind these classes.
Signing up for a fitness club is also helpful. Physically exhausted, a woman does not feel the strength to think about problems. And also this will bring the body into its desired shape.
Features of the blues after birth
However, with regard to postpartum depression, treatment is not acceptable at home. After all, it affects not only the newly made mother, but also the child. If something goes wrong, the woman will feel worse and worse, and she can simply abandon her responsibility to take care of the baby. In practice, there are cases when, due to postpartum depression, the mother showed violence towards the newborn or other children. Therefore, in the case of this disorder, it is necessary to consult a psychotherapist.
In addition to the recommendations that a psychologist gives, the treatment of postpartum depression at home is complemented by other beneficial actions - for example, it is very important for a woman to take time for herself. After the birth of the baby, mom has to constantly take care of him, and in most cases - to the detriment of herself. Lack of sleep, a sloppy look can further aggravate the emotional state, reduce self-esteem. Even a short break will be useful, will allow you to switch attention from the child to your personality. In this case, it is useful to attract homework - for example, to let your spouse, grandparents, and your child sit with the child. It is important to remember that psychological assistance for depression of this type is required.
Depression is difficult to overcome by one’s own efforts, but some people succeed. It is important to remember that in advanced cases you need to see a doctor.