Get out of depression at home. How to get out of depression on your own. Stressful situations include

• It is a mistake to consider him a doctor. The psychologist does not prescribe medications, does not recommend taking any antidepressants.
• His help lies in overcoming his own phobias, complexes that put pressure on his state of mind.
• Depression can be provoked by an inferiority complex (dissatisfaction with one's own appearance, loneliness), dissatisfaction, envy, and others.

• soothing;
• activating.

The following side effects may appear:

• constipation;
• nausea;
• drowsiness;
• weakness of the whole organism.

Antidepressants include MAOIs used to treat non-traditional cases. They have a number of side effects: erectile dysfunction, swelling, dizziness, metabolic disorders, and others. MAOIs should not be combined with products containing tyrosine or tyramine.

• It differs from the first in greater efficiency and a narrower range of side effects.
• These drugs are used to treat a specific pathology.
• They include TCAs and MAOIs, only improved ones.
• Their action became slower, but they themselves ceased to cause dependence, the level of toxins also decreased.

• It is most popular among psychiatrists - it is these drugs that they prescribe for the treatment of mental disorders.
• The third group has almost no contraindications, and the effect of their use has become longer than that of their predecessors.
• The use of these antidepressants is possible at home under the supervision of a doctor.
• The therapeutic effect decreased compared to the tricyclics of the first group, but increased in comparison with the second generation.

• Often used to treat depression.
• Their action is directed to pathological areas of the body.
• The advantage is safety, high efficiency, good tolerance.
• There is an elimination of the causes of the appearance of a depressive state at the biochemical level.

• Most often, these drugs are used to combat depression. These are positive stimulants.
• In case of overdose or misuse, there is a possibility of death.
• The use of tricyclics during suicidal depression or bipolar depression is strictly prohibited.

• When using them, you need to follow a diet and not drink alcohol.
• You can not drink coffee, tea, eat chocolate.
• The effect of these drugs becomes noticeable a few weeks after the start of administration.

The diet should be predominantly plant foods, it contains less toxins than any meat. You can't eat fast food at all. To improve your mood, it is better to eat:

• bright fruits or vegetables (for example, banana, carrot, orange);
• nuts;
• marine fish rich in fats (such as mackerel or trout);
• cheese;
• seaweed;
• chocolate.

Don't get carried away with sweets. Weight gain can cause a new wave of depression.

There are many ways to get rid of depression. Each of them can help if you follow all the rules and recommendations.

It is important to find the method that will be really understandable and close. Dealing with apathy is easier with a holistic approach.

So, evening walks, milk with honey at night, physical activity and a positive attitude will return the desire to live, to enjoy every moment.

There are many fashion diseases. Cellulite, frigidity, anorexia, chronic fatigue and computer addiction - until quite recently, doctors did not know about such diseases, and even more so they did not undertake to treat them.

But depression is another matter. It is also fashionable to suffer from depression, and this fashion does not go away - let us recall, for example, the famous Onegin melancholy and young ladies languishing in an obscure melancholy. Today this problem is discussed in numerous talk shows, personal blogs, on the pages of newspapers and magazines. And sometimes looking at beauties dressed to the nines, languidly rolling their eyes, I want to give them a broom and a rag instead of medicines and advice so that the girls do at least something useful.

At the same time, doctors warn: if you notice symptoms of depression in yourself or your loved ones, do not delay, seek help.

Let's try to figure out what causes depression and when you can't do without the help of specialists, and when you just need to pull yourself together to cope with the whim on your own.

What do doctors think

What determines a person's mood? From hormones and neurotransmitters - substances similar to hormones. There was a surge of endorphins or dopamine, there is enough serotonin in the blood - and the person is cheerful. Joy, positive emotions increase the production of “happiness hormones”. And misfortune, mental trauma and some diseases reduce the amount or, worse, spoil the mechanism for the production of neurotransmitters. If they are not enough for a long time, a person falls into depression. And not only humans - depression occurs in rats, minks, monkeys and even elephants.

What causes depression? Diseases, injuries, and conditions that disrupt the metabolism or blood circulation in the brain, from strokes and poisoning to severe flu. Hormonal changes - adolescence, postpartum, menopause. Lack of sunlight (reduces serotonin production), fresh air (oxygen affects brain activity) and movement. Severe experiences (death of loved ones, job loss, disaster, stress), constant fatigue, anxiety, lack of sleep and malnutrition. Therefore, once again intending to lose weight, think about how this can be done without harm to health.

What does depression look like? A person loses the ability to enjoy - from food, from sex, from interesting activities and pleasant things. His appetite disappears or grows immeasurably, sleep is disturbed. He stops washing, combing his hair, dressing somehow, does not communicate with family and friends, snaps, gets angry at everyone, sits down or lies down at the first opportunity, there is not enough strength for anything. The main difference between true depression and depressive states is that the patient is unable to become active, even when it comes to the life of himself or his relatives.

How is depression treated? Antidepressant medications, stimulants like St. John's wort or Eleutherococcus, phototherapy (a solarium is also suitable), hirudotherapy, acupuncture. In severe cases, electric shock is used. In cases of moderate severity, it is enough to work with a psychologist, especially in combination with animal therapy. Cats, dogs, horses and, especially, dolphins relieve depressive states well. Art therapy and spiritual practices will be of great help.

When you can manage on your own

Depressive states are when a person is sad and ill, but there is nothing serious yet. Something like a mental cold: it runs from the nose, itches in the throat, but the temperature is normal and it’s too early to go to the doctor.

There are many reasons for this. Often this is an internal conflict, psychological trauma or difficult memories that, like a splinter, stick out in the soul. And the spleen acts as an anesthetic, dulling all feelings - it does not heal, but allows you to dull suffering.

The second most common reason is fatigue. A person takes on too many obligations at work, household chores and at the same time strives to do everything perfectly - and so on until he falls.

The third reason is the subconscious avoidance of unpleasant things. Instead of finding a new job or doing a spring cleaning, a person will lie on the couch and whine about how bad he is and how he doesn’t have enough strength for anything.

The fourth and perhaps the most unpleasant reason is manipulation. Suffering, complaining and melting before our eyes, the manipulator thus solves his problems at the expense of sympathizers - they will feed, warm and pity the "orphan".

And finally, a person can be a melancholic by temperament and a pessimist by nature - a low mood is just as normal for him as a temperature of 35.6 is for hypotensive patients.

The mechanism of connecting a depressive state is the same as that of depression. Stress or life drama depresses the release of “happiness hormones”, a person becomes less strong and his mood deteriorates. He begins to nag himself for having less time and “behaving badly”, sleeps worse, moves less, often tries to raise his tone with alcohol, and alcohol also affects the brain, and not in the best way. It turns out a vicious circle: the worse a person is and the less strength he has to cope with the problem, the more he is “covered” with hopelessness and longing. If you do not stop in time, a depressive state with extraordinary ease can develop into clinical depression.

Remember: depression is not a disease, but a harbinger of a disease. Just as one speck of caries can eventually lose a tooth, a couple of hopeless weeks can lead a person to the most serious consequences. Therefore, it is very important to monitor such conditions and deal with them.

Die, sadness!

To cope with the eternally bad mood, despondency and loss of strength, you need to debug the production of “happiness hormones”.

• The first point in the fight against depression: a day of bed rest. We don't do anything - we don't work, we don't talk on the phone, we don't cook, we don't surf the Internet, we don't watch TV (maximum a light movie or a comedy show). You can knit, sew, read magazines, draw in a notebook and stroke a cat. This will confuse the body and give strength for a new start.
• The second point: we get out of bed, take a notebook and start thinking why we have depression and why we need it. What are we avoiding because we have no strength? Where do these forces go? And can we cope with the problem ourselves or do we need the help of a psychologist? This is an important point. If you do not remove the root of the problem, then, no matter how you debug the production of hormones, the depressive state will return again and again.
• Third: remember how we can please ourselves, what activities and entertainment add strength to us? Dancing, swimming, cream cake, shopping, hand-feeding squirrels, horseback riding? Every day in our schedule should be at least one joyful activity.
• Fourth: we lift ourselves by the scruff of the neck and begin to move. As much as possible. Be sure to walk in the fresh air - at least an hour or two a day. We do housework and cleaning. If there is no strength at all, then wash a plate, lie down to rest, then wash the next one. It is vitally important to do simple physical work, overcoming yourself.
• Fifth: the gym. Fitness center, swimming pool, dancing, jogging, exercise equipment, at worst, morning exercises - exercises and workouts stimulate the production of endorphins. By the way, sex is also a wonderful exercise.
• Sixth: shock therapy. The principle is the same as that of the stun gun: whip up the brain, cause a powerful release of “happiness hormones”. We jump with a parachute, dive into the Red Sea, go down into caves, ride a gallop on a camel, tell the CEO everything we think about him - and rejoice at the same time.
• Seventh: we eat deliciously. Natural antidepressants are chocolate, sweets, fatty meat and fish, red and honey. In autumn and winter, we include in the diet as many bright foods as possible - red tomatoes and apples, orange oranges, purple plums.
• Eighth: take care of yourself. Doctors in the 19th century advised patients to take daily baths for a reason - we follow their example. We add sea salt, aromatic oils, herbal infusions - chamomile, mint, valerian to the water. Be sure to rub with a scrub or a hard washcloth. However, the duration of such a bath should be no more than 15 minutes. Ideally, it is very good if a loved one gives you a massage.
• Ninth: stop scolding and blaming yourself. The fight against depression is a long process, relapses happen, from a lack of strength we can be late and make mistakes, break dishes and yell at children. We take into service the phrase of Carlson: "It's nothing, it's a matter of life" - and we promise ourselves next time to do everything better.
• Tenth: smile and laugh. Comedies, romance novels, joke books, circus, vaudeville and musicals work better than pills.

Depression is not as terrible as it is painted: getting yourself out of bed in the morning, forcing you to do useful things and daily exercises, you can cope with despondency in a matter of weeks. If it doesn't get better, yes, you need to see a doctor. But, most likely, you will solve the problem yourself.

And yet - you should not lie to yourself and rush after fashion. Watch yourself. If thoughts about work or housework drive you into depression, but at the same time you are happy to run around sales and chat with your girlfriends on the phone, then your diagnoses are: chronic idleness and acute laziness. It heals, and pretty quickly.

depression test

1. You have your favorite treat on your plate. Do you feel like eating it?
   (Yes, and a double portion - 0 points; yes, but without pleasure - 1 point; no appetite - 0 points).
2. A friend complains of insomnia. You:
   (do not understand what the problem is - 0; complain in response - 1; share an arsenal of sleeping pills - 2).
3. Hot water turned off. You:
   (twice a day you run to your mother to wash - 0; with disgust you pour water from the ladle in the morning - 1; stop washing at all - 2).
4. You read on the news that a bankrupt banker shot himself. You think:
   (“What a fool” - 0; “They brought the poor fellow” - 1; “Good exit” - 2).
5. Do you happen to cry over a movie or a novel?
   (Never - 0; rarely - 1; there is always something to cry about - 2).
6. Do you find it hard to get out of bed in the morning?
   (No - 0; yes - 1; I don't get up until the evening - 2).
7. Are you surrounded by bad, envious and unpleasant people?
   (No way - 0; meet - 1; yes, of course - 2)
8. A colleague says you're dressed like a scarecrow. You:
   (advise him to look at himself - 0; upset or angry - 1; sincerely agree - 2).
9. As a remedy for depression, you were given a ticket to a concert of your favorite band. You will go?
   (Yes, of course - 0; depends on the mood - 1; why? - 2).
10. Has anything good happened to you in the last week?
    (Yes, and more than once - 0; yes, but I don’t remember what - 1; no, of course - 2).
11. You have an unscheduled day off. What do you prefer to do?
    (I'll go to have fun - 0; I'll sit at the computer or watch TV - 1; I'll go to bed - 2).
12. Who says you are depressed?
    (You yourself - 0; your friends and relatives - 1; let them talk - 2).

• 0 points. - Congratulations! You do not have depression and cannot be.
• Less than 10 points. - Most likely, you fell apart and allowed your soul to be lazy. Your Medications: Occupational Therapy and Gym.
• 10–16 points. - Perhaps you are a pessimist, have experienced a divorce, dismissal, or are too tired. We recommend rest, walks in the fresh air, vitamins and entertainment.
• More than 16 points. - It's serious. If at the same time you have no appetite, strength and mood, all Christmas toys seem fake, and your loved ones are annoying - it’s better to go to the doctor.

Modern man. And the fact that often a person suffering from it does not notice how far depression has taken him, the inability to get out of it on his own, makes psychologists raise this topic again and again: how to get out of depression?

Depression is characterized by low mood, indifference, pessimistic thoughts, inability to adequately respond, draw conclusions, and communicate. This state is accompanied by rapid fatigue, unwillingness to act, to become more active.

Considering the issue, one cannot help but talk about its signs, one cannot help but turn to statistics and the reasons for its occurrence. And modern man has plenty of them.

Let's not take into account people who like this state, it gives pleasure to suffer. In this way, some simply attract attention to themselves, because they are lonely. Let's talk about those cases when good advice, said in time, really helps to correct the situation and teach a depressed person to live life to the fullest again, take care of himself and enjoy all the good things that he has.

root causes

Depression in women and men is the same, but its depth depends on the underlying cause. And there are a great many of them. An important sign of an event that can cause this state in a particular person is its significance. For example, for one person, the death of a loved one can be a disaster if he was psychologically attached to the deceased. For another, it will become an unpleasant event that he will quickly survive. And it is not in vain that the problem of the death of loved ones was taken as an example. Among the most common causes, it is she who can cause depression, like no other event. In second place is the loss of a job, a sharp drop in living standards, and the rupture of long-term relationships.

Some statistics

It is no secret that women are more prone to depression, because the fair sex has much more reasons for its occurrence, due to the fact that women tend to worry about everything. Men relate to difficulties differently: there is little they can do; they perceive every little thing as a task, and not as "the end of the world." And it is customary to solve problems, and not to worry. But, whether it is female depression or male depression, you should not treat it with disdain.

About the consequences

In addition to the fact that depression affects our lives and our loved ones, spoils relationships and destroys the usual way of things, it can drag on and lead to serious illnesses. Therefore, you should not turn a blind eye to the problem and wait for pessimism to melt away by itself.

How to get out of depression? Medicines, including those made from natural ingredients, psychotherapy, an independent search for internal resources to overcome difficulties, to rethink the current situation - these are the main means available to everyone. Interaction with a psychologist and one's own efforts to get out of a depressive state are especially effective. Medicines are required to facilitate this process.

How to get out of depression on your own?

Not many people are willing to ask for help. You can try to solve your problems on your own. Sometimes it works. First of all, you should set yourself up like this: it will take a long time to get out of depression. Slowly but surely follow the goal: to become active and cheerful again. Only with such a mindset will the body be able to return to the previous rhythm of life. Second, listen to yourself. The psyche "knows how" to get out of any state, each person has internal resources to overcome difficulties. You just need to feel them in yourself. Forces can come from anywhere: from pleasant music, reviving summer rain, from a positive movie, from communication with children.

Do not try to immediately get rid of the sadness that accompanies your condition. Sadness sometimes plays a positive role, allowing you to rethink your life and find ways to improve it, despite the pain and disappointment.

Gradually move away from your problem, but do not close your eyes to it, just switch your attention to other important areas of your life.

To facilitate this process, pay attention to your rest, it may be worth leaving the familiar environment in order to gain strength and prepare yourself for returning to life in a different capacity: a strong person, ready to overcome difficulties and with a positive attitude towards your future. Playing sports, hobbies - what you need to return the craving for life.

So they will gradually return to your life, and you will forever remember the old truth: what does not kill us makes us stronger.

Depression is considered a fairly serious psychological disorder that occurs for various reasons. However, many people who are faced with this are trying to find a way to get out of depression on their own. Often the resulting apathy, indifference to everything that happens takes place with little investment and the efforts of the person himself.

Before looking for options on how to defeat depression, despondency and melancholy, you should remember an important rule - if independent attempts do not lead to a result, the condition worsens or despair appears about wasted energy, you should seek help from an experienced psychologist. At a professional level, a specialist will tell you how to behave, supplement treatment with medications and teach you how to get rid of depression at home.

Ways

How to relieve depression? This state is similar to prolonged indifference - the patient seems to be in a dream, in the process of recovery, both mood ups and downs can be observed. Perhaps the chosen method will not help the first time - but there is no need to fall into despair. A person is able to help himself with depression, you just need to understand that depression will try to absorb again, so you have to make some effort.

There are various methods of struggle, but whichever one is chosen, one should start with small steps, gradually approaching the goal. Get out by any means - every saving method helps to remain yourself and overcome difficulties, but this takes time.

Getting out of depression by looking for causes is the most correct and important step towards healing. Before looking for a way to quickly get rid of repressed emotions, ask yourself why such disorders happened to you, which led to the state when you don’t even want to lift your head from the pillow. Unfortunately, apathy and despondency arising from external factors are often confused with banal laziness. If depression has developed because of it, you should not be cured, but look for strength in yourself, coping with chores and responsibilities.

Many people attach too much importance to their own labor investments, they believe that they work more than a colleague, they put more effort into the house and family than the rest of the family. Gradually, resentment, laziness develops, a person ceases to want evening walks or simple conversations at the end of the day, and he thinks to himself that he has depression. In this case, psychologists recommend to look at things easier. No matter how simple and easy this advice may sound, but often we oppress ourselves, envying a neighbor, paying attention to other people's successes or making a whole scandal over a mere trifle. And then we suffer in search of a means of how to get out of depression.

What to do in depression? When conducting introspection, it is important to honestly answer yourself the question - what bad happened in your life? Why don't you want anything? After all, if you look back, there are people who have much more problems, while they do not despair and try to change their lives. Think it's useless? So says every depressed patient, exaggerating their own difficulties. If among the acquaintances there are no people who are faced with real troubles, they are easy to find on forums on the Internet. Just get acquainted with their fates, and the feeling that everything is bad will quickly leave you.

The second part of the self-analysis should be devoted to the reasons found - here one must ask the question, who is to blame for this? There are circumstances that do not depend on the patient, but there are situations in which he is the main character. For example, if an error occurred at work through your fault, then you need to undergo additional training, improve your skills, and no longer make mistakes. Coping with depression means taking a step forward by increasing the level of knowledge, both professional and psychological. Sitting idle and suffering will not lead to good results.

How to overcome depression and learn to enjoy life without the intervention of specialists? After analyzing the causes and their perpetrators, the person himself will come to an answer. But in most cases, patients do without the help of psychologists.

Looking for a new look

How to get rid of depression forever? Having acquired a new image, almost all famous people, media people or just ordinary citizens of our and other countries have encountered a depressive mood. Go to the library, read stories on the Internet and recharge the mood of those who managed to set new, achievable goals, began to go towards them, forgetting about the frustration. Getting rid of depression is like losing weight - finding like-minded people who have faced the same problems, but successfully defeated them, it is easy to repeat the path to success.

At this stage, it is wrong to copy other people's goals - the new meaning should correspond to your desires. Overcome yourself, try to suppress despondency in yourself, replacing it with activity. At the same time, always remember that another equally simple person did it himself, you can do the same! Repeat to yourself like a prayer: "You are not defeated, new successes begin." Having clearly drawn a new image for yourself, of your future self, you need to work daily to quickly begin to correspond to it.

love yourself

How to get out of depression on your own? Just learn to love yourself - you need to understand that we are not perfect. There is not a single person on Earth who has never known failure, has not been disgraced, has not made mistakes. It is important to stop self-flagellation, scolding yourself for the inability to achieve some sky-high success. This does not mean that you have to be lazy - everyone achieves certain goals, you need to rejoice and praise yourself at all the stages you have overcome. Having learned to love yourself, it is easier to move forward and, perhaps one day, achieve the desired goal, which drove you into depression.

A diary

What to do if you have depression? It helps a lot to keep a personal diary, in which it is necessary to record all negative as well as positive thoughts. These entries will correspond to attempts to get yourself out of depression. Every time you get in a bad mood, go back to reading what you have achieved, remember how good it was at the moment when you filled out the pages of the diary. Analyzing your own thoughts, it is easy to understand which path has already been completed, and how much remains to be done.

Physical and emotional changes

It is difficult to notice when depression begins, but it always operates on three interconnected levels - body, mind, spirit. Therefore, a combination of practices aimed at everything at once will be more effective. Self-analysis, journaling, self-discovery, and the other methods of dealing with depression described above act on the mind. It remains to involve the body and spirit - yoga, dancing, fitness and other sports areas help a lot in this.

Moving in a dance, riding a bicycle, standing in asanas or repeating a simple bunch on the step in the aerobic hall, a person receives positive emotions. The very interaction of the body and the spirit takes place, all the negativity spills out, suffering disappears, and a smile of itself appears on the face. After regular classes, the question “how to overcome depression and return to life” will disappear by itself. The main thing is to observe regularity. You should not break into an active life, otherwise the forces will quickly run out. It is enough to visit fitness or dance halls 2-3 times a week, where a positive atmosphere always reigns.

Health

It is impossible to cope with depression on your own without changing the quality of life. Pay attention to how much you sleep - if the duration of sleep is less than the recommended norm, then no matter how hard you try, you still won’t get enough sleep, and accordingly you will perceive what is happening badly. It is necessary to reduce the load, alternate work and rest, use the weekend to relax. Perhaps you have long wanted to make a trip - put away all your business for later and go on a trip, even for a few days, but you will feel how your soul rejoices.

Herbal tea is recommended to reduce anxiety and improve sleep. Also, one should not forget about appearance - a good-looking person who has made an effort to come in clean, ironed clothes, with makeup and styling (if we are talking about a woman), simply will not allow himself to become limp on every occasion.

Between us girls

It is no secret that it is the female half of the population who suffers from despondency. How to quickly get rid of depression for a girl? To begin with, it is recommended to cry, only not in the presence of the audience, but by yourself - to get out of depression, pulling yourself out of despondency after that will be much easier. Having thrown out emotions, one should proceed to active actions:

• Assess the situation, reasons and set new goals.
• Go to the store to update your wardrobe - shopping is the best antidepressant, and shopping removes all negativity.
• Visit a beauty salon and change your hairstyle or manicure.
• Talk to a loved one - who, if not a friend or mother, will be able to listen, regret and, if necessary, give advice? There is no need to postpone the conversation until later, believing that loved ones will not have time to listen to whining. Having poured out your soul in time, it will be easier to fight depression, because it will not have time to absorb you. A friend will be able to distract by inviting to a cafe or cinema - such outings cure no worse than medicines.

Is it possible for women to overcome depression at home, with depression at home? Of course, yes, using all of the above methods. Remember Bridget Jones - you wouldn’t wish the worst fate on your enemy, but she said to herself “you can” and received a bonus in return.

Creation

How to get out of depression on your own? Paying attention to any kind of creative activity, it is easy to become a fan of one of the directions. Drawing, knitting, sewing are good distractions - now hand-made in any manifestation is in fashion, so it will not be difficult to find yourself. Everyone can pull themselves out and help themselves. To make a unique thing, to be proud of yourself - won't it help to save yourself and change a dull mood to a positive one?

Group lessons

Getting out of depression with the participation of a support group and seminars held within their framework will happen faster and more efficiently, because at meetings it’s easy to get to know people whose stories you think: “you’re not so bad.” If you can’t get rid of depression on your own, but you don’t want to go to a psychologist, like-minded people will help you get out of a depressive state - they can handle it, you can do it.

What should not be done?

How to overcome depression and learn to enjoy life without hurting yourself? There are several steps that you definitely should not use when depression takes away all the positive and core of life:

• Trying to drink or eat experiences - falling into the clutches of another addiction, it is easy to become a hostage, and then self-help for depression will definitely not help.
• Trying to take out anger by being rude or injuring someone - there are different ways to get out of depression, among them there is screaming and strength, but we are talking about screaming somewhere in nature, but by beating a punching bag or pillow.
• Thoughtlessly absorbing antidepressants - we must remember that they help to remove symptoms, but they do not fight the causes and essence of the problem.

Output

What is depression and how to deal with it? How to cure depression on your own? How to help? Such questions will not bother you until you diversify your life yourself, solve the problems that have arisen and rid yourself of thoughts on the topic “No one loves me”, “No one needs you” and others - this is an illusion created by you. No one will correct mistakes for you either, just as they will not set priorities, they will not reconsider goals. By changing yourself, you don’t have to wonder “how to deal with depression on your own.”