According to statistics and numerous studies, only 3% of the people living on the planet are not prone to depressive disorders. The rest of the people experienced this pathological condition in the past, suffer from it at present or risk surviving in the future. Annually, more than 150 million people suffering from depression lose their ability to work. In addition, half of suicides are committed in this particular condition. It is important to understand that it is pathological, it cannot be ignored. If the first alarming signs occur, it is recommended to consult a specialist and get information on how to get rid of apathy and depression. It is also necessary to deal with the disorder yourself. In this case, a person, as a rule, can cope with the disease without medical assistance.
Causes and Signs of Depression
In medicine, this term refers to an affective disorder, the course of which is accompanied by a depressed mood, a slowdown in reaction, and negative thinking. Depression is currently the most common type of mental disorder. Moreover, women are the most resistant to its development. Representatives of the weaker sex have a high risk of a violation during menopause, it is at this time that the disorder is diagnosed most often.
To understand whether depression can be overcome on its own, it is important to determine its type. The pathological condition may be:
- Exogenous. In this case, the development of a mental disorder is provoked by an external stimulus. A striking example is the death of a loved one.
- Endogenous. The disorder occurs against the background of existing internal problems. Moreover, most often a person cannot explain which ones.
Psychologists also classify depression into the following types:
- Dysthymia. In this case, we are talking about a pathological process of a chronic nature. A person is constantly depressed, is in a tired state, suffers from insomnia and often refuses food. Some people sooner or later realize the deplorable nature of their situation and turn to a specialist to provide them with information on how to get rid of chronic depression. It is also possible to cope with the disease independently, it is not a sentence.
- Recurrent. It is characterized by the occurrence of clinical manifestations approximately once every 30 days. The symptomatology of the disorder persists for several days.
- Reactive. It occurs instantly. It is a peculiar response of an organism that has experienced serious stress.
- Neurotic. It is a consequence of psycho-emotional instability. The main provoking factor is considered to be neurosis.
- Manic-depressive disorder. People suffering from a violation lead a normal lifestyle, they are no different from healthy individuals. Attacks are short-lived. The periods of remission, on the contrary, are very long.
- Postpartum. It occurs in women in the first days after the birth of their child. Symptoms are quite pronounced, each mother is able to suspect the presence of this violation. In such cases, you can get rid of depression itself. As described below.
In most cases, the disorder progresses slowly. Psychotherapists attribute the following conditions to the early signs of an ailment:
- Decrease or lack of interest in your favorite activities.
- Laziness.
- The desire to work less and relax more.
- Constant feeling of tiredness.
- General weakness.
- Nausea in the morning.
- Decreased libido.
- Touchiness.
- The feeling that people around are constantly trying to morally offend.
- Irritability.
- Bad mood.
- Inexplicable feeling of anxiety.
- Violation of the usual regime of day and night.
- Insomnia.
- Frequent episodes of headache.
- Great fear.
- Inability to make decisions.
- Low self-esteem.
Over time, both emotional and other symptoms occur that relate to other groups. Clinical manifestations of progressive depression:
- Yearning.
- Suffering.
- Despair.
- Dissatisfaction with oneself.
- The desire to retire.
- Loss of interest in the world.
- Frequent use of alcohol-containing drinks.
- The lack of meaning in life.
- Significant decrease in concentration.
- Inability to make decisions, avoiding any responsibility.
- Lack of vigor after morning awakening.
- Pain in the muscles.
- Feeling overwhelmed.
- Pain in the heart.
- Distorted perception of colors and sounds.
- Constant dry mouth and, as a result, thirst.
Thoughts of suicide indicate an extremely severe depression. Often, patients develop a suicide plan and clearly visualize it. In this case, the advice of psychologists will not help. How to get rid of depression on their own, they will not be able to tell. Patients in such cases do not feel the desire to get out of this state. In such situations, the only right decision is hospitalization. Then the psychiatrist conducts the work with the patient.
To understand how to get rid of depression yourself and forever, it is important to identify the cause of the disorder. As a rule, the provoking factors are the following:
- The presence of serious diseases that significantly impair the quality of life.
- Mental disorders.
- Alcohol and / or drug addiction.
- Taking certain medications. For example, according to studies, hormonal drugs and medications that lower blood pressure most often trigger the onset of depression.
- Overwork.
- Lack of result in achieving your goal for a long time.
- Failures at work.
- Problems in personal life.
Women are less likely to suffer from depression, but their clinical manifestations are strongly expressed. Men, for years, may be in this state, and others may not even suspect that they have a disorder.
According to medical reviews, how to get rid of depression on your own is a question that worries a large number of people. Psychotherapists consider this a good sign, since awareness of the problem is already a sign that a person is ready to fight it. Ways to get rid of the disorder are described below.
Do not ignore the pathological condition and release resentment
In some cases, people think that depression is short-lived, that is, after a few days it will disappear on its own. Contrary to popular belief, this is not the case. Depression is a progressive disorder. The patient will not even notice how thoughts of suicide begin to visit him more and more.
It’s important to understand that ignoring the problem is fundamentally the wrong tactic. In this case, the advice of psychologists can come to the rescue. How to get rid of depression on your own, according to experts? The first step to recovery is to think about the situation. You must stop working for wear, pause and analyze your condition.
Another common mistake is the accumulation of grievances. This is a heavy load. Any negative significantly affects the quality of life. It is important not to focus on insults and forgive the person who behaved in a bad way. It will be difficult at first, but one must not give up. Within a few days, an unprecedented lightness will appear in the thoughts and in the body.
Meditation
This term refers to the technique of controlling the psyche with the help of will and concentration. After practicing meditation, negative thoughts recede, the pictures in the head cease to be terrifying, the person gains harmony and begins to accept himself with all the advantages and disadvantages.
Regarding how to get rid of depression on your own at home using this technique. You need to do meditation daily. Currently, several exercises for beginners have been developed.
The most effective is counting thoughts. In the human head there are a lot of them, they are constantly changing. In a calm environment, thoughts should be considered for 5 minutes. In other words, celebrate the emergence of each new one. The task of the exercise is to control the thought process, it is important to make it a part of consciousness. During counting, the energy of awareness prevails. Some people manage to note several dozen thoughts in 5 minutes.
It is not possible to achieve complete harmony immediately. During meditation, conditions such as fear, irritation, boredom, anxiety, doubt, and even lust may occur. At the first signs of a distraction, it is important to understand what preceded it, how it began, what thoughts provoked it. Such introspection allows you to cope with the above conditions.
One of the effective methods of meditation is respiratory. Psychotherapists recommend doing it most often, especially to people interested in how to get rid of autumn depression on their own. This is a seasonal type of disorder, the occurrence of which is provoked by cooling and a decrease in the duration of daylight hours.
The technique is simple, but at the same time it is a powerful tool for managing the psyche. Its essence lies in observing breathing. No need to speed it up or slow down, you just need to follow it. The purpose of the technique is to understand that the breathing process works like a clockwork. During meditation, a clear sensation and understanding of both the body and the person abiding in it gradually appear.
Order in the head and home
As a rule, with depression, a lot of anger is concentrated inside a person. In most cases, this condition occurs due to grievances caused by relatives, spouse or colleague. Some people are ready to furiously look at the whole world. If anger is not spilled out, the pathological condition takes on a chronic form, characterized by a protracted course.
Psychotherapists consider 2 methods the most effective. How to get rid of lingering depression on your own:
- Go to a deserted place, for example, to the forest. Start screaming out loud and angry. Do this until it becomes easier.
- At home, take a pillow and beat her with all her might. If there is such an opportunity, it is recommended to go to the gym and box.
These two exercises are very effective, they help to throw out anger and restore order in the head.
Psychotherapists note that not a single advice on how to get rid of depression on your own (autumn, postpartum, etc.) will not help if the surrounding atmosphere does not contribute to this. To do this, you need to restore order in your home. It is important to understand that garbage and unnecessary things provoke the appearance of negative thoughts. As a result, a person makes an erroneous conclusion that internally he does not need to change at all. If the house is in order, and the space is cleared of unnecessary things, it is easier to achieve harmony with oneself and tune in to positive thinking.
No to loneliness and alcohol
The use of alcohol-containing drinks is not a way out of this situation. Sooner or later, a person understands this and begins to look for other ways to escape. This may be smoking, taking drugs, random sexual intercourse. It is important to understand that all this will help to forget about negative thoughts only for a short period of time. Depression without competent intervention always returns, while the intensity of its manifestations becomes stronger. In addition, the above methods significantly worsen the state of health.
Here is another piece of advice from psychologists. How to get rid of depression yourself, without becoming a recluse or an overly sociable person? It is important to find a middle ground. You can’t get locked in yourself, you need to find an interlocutor who is distinguished by wisdom in relation to life situations. Such a person should not suffer from depression and other mental disorders. Wise people are always full of positive thoughts and endure life's difficulties. They are good listeners and interlocutors. After talking with such people, relief comes, and it is not short-term.
Other ways to fight
The above methods are currently recognized as the most effective. But psychologists always give some more advice on how to get rid of depression on your own (and autumn, and postpartum, etc.). This is necessary to consolidate a positive result.
Additional methods of dealing with depression:
- Hobby. It’s important to understand which activity is truly fun. It is necessary to devote at least a little time to it, but daily.
- Getting new emotions. Monotony is synonymous with boredom. The latter, in turn, often leads to apathy and a depressive state. It is not necessary to do too extreme actions. It is recommended to do what inspires fear. For example, a person who is afraid of heights can be conquered by a mountain peak or take a vacation by plane.
- Dietary adjustment. The menu should not consist only of "heavy" dishes. It is important to include fruits and vegetables in your diet. The amount of fatty foods and meat dishes is recommended to limit. This is due to the fact that against the background of unbalanced nutrition, the positive energy of a person weakens. He becomes lazy and lethargic.
- Camping. It can even be walks alone. Pictures of nature and its sounds have a positive effect on the mental state.
Thus, people who are interested in how to get rid of depression on their own can give the following advice: you need to find harmony with yourself, but periodically it is important to arrange emotional shakes that are positive. In other words, it is recommended to avoid monotony and do what you love.
The final stage - a deep analysis of the pathological condition
A person always pays attention only to negative signals. If life had never been overshadowed, it would pass quickly and imperceptibly. It is important to know that a depressed state is a signal that something is wrong in a person’s inner world. Before you can get rid of depression on your own (a advice of this kind has already been mentioned above), you need to understand why it arose.
To do this, you must answer yourself the following questions:
- At what point did she arise, what situation preceded her.
- Is suffering not far-fetched?
- Which person caused the depression.
After this, it is recommended that you think about what you can change in your life. First of all, it is important to remove the irritant from it. For example, if the cause of depression is divorce, you need to let go of the person and not focus only on the past. It is recommended to minimize communication with people who inspire boredom.
In addition, during the period of introspection, you do not need to read the news (usually they are negative) and watch scandalous TV shows - this is another important advice of psychologists. How to get rid of depression yourself if the media broadcast daily about the tragedies? No way, in such situations it is very easy to bring yourself to suicidal thoughts, which at best will end with hospitalization and registration.
Postpartum depression
This condition is diagnosed very often. Many women do not even realize that the joy of motherhood may not appear immediately. Frightened by themselves, they begin to look for information on how to get rid of postpartum depression on their own.
The tips in this case are as follows:
- Need to prioritize. Child care should be carried out first. As soon as he falls asleep, there is no need to immediately do the cleaning, if there is no strength at all. It is important to take time out.
- No need to refuse help. You need to get used to the new rhythm of life. If no one offers help, do not be shy. It is necessary to ask her from loved ones.
- It is necessary to get rid of the obsessive image of the ideal mother. You can not push yourself into the framework. You need to understand that having time to do everything is almost impossible.
- It is important to properly organize the diet. To free up more time for relaxation, it is recommended to cook simple dishes. It is advisable to eat often in small portions, especially for lactating women. If the child is not bothered by abdominal pain, he will sleep longer and calmer.
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After a few days, the mood improves, insomnia disappears, weakness recedes. Regarding how to independently get rid of postpartum depression with the help of herbs, we note the following: any plant is a potential allergen. In this regard, nursing mothers receiving decoctions and infusions in most cases are contraindicated.
Finally
Depression is a pathological condition characterized by the occurrence of not only mental, but also physical symptoms. The most serious and dangerous clinical manifestation of the disease is the presence of thoughts about committing suicide. In this case, hospitalization is indicated. In all other situations, it is possible to get rid of depression on your own. It is important to analyze this condition, find out its cause and release all negative thoughts. In addition, you need to understand what changes in life will benefit.