Suffering from depression does not simply mean going through a bad period that lasts a week or even a month. Depression is a disabling disorder that may prevent you from enjoying your daily existence. If you are plagued by a constant sense of sadness, loneliness and helplessness, and you can't imagine that the situation will improve, you are probably suffering from depression. If you want to know how to overcome this disorder and enjoy life again, follow these steps.
Steps
Part 1 of 3: Understanding Your Depression
Step 1. See a doctor
Only a careful examination by a psychiatrist or psychologist can confirm the diagnosis of depression. Depressive states can be triggered by various diseases and by taking certain medications. Therefore, your doctor will prescribe a series of tests, undergo a medical examination and ask you a few questions to identify your symptoms.
Step 2. Accept that you are suffering from depression
To overcome this disorder, you must first understand if your symptoms are related to it. Although depression manifests itself differently from person to person, there are some characteristic signs of the disorder. You may be depressed if:
- You feel useless, helpless or guilty without knowing why.
- You feel that you have no hope for the future in almost every aspect of your life and you cannot imagine that the situation will improve.
- You lack energy and feel exhausted no matter what you do.
- During the night you are restless and unable to fall asleep and / or wake up in the morning.
- You are no longer able to take pleasure in practicing activities that made you happy, such as being with friends, pursuing your hobbies or enjoying intimacy with your loved one.
- There have been significant changes in your sleep habits, such as insomnia, waking up too early, or too much sleep.
- You suffer from loss of appetite or overeat, but you can't limit yourself.
- It is much easier for you to be alone than forcing yourself to relate to others.
- You constantly feel irritable for no apparent reason.
- You have been assaulted by suicidal thoughts. In this case, ask for help immediately.
Step 3. Learn about the possible causes of depression
Although doctors have not identified a specific reason for suffering from depression, they tend to attribute this disorder to genetic, biological, psychological and environmental factors. Your doctor may identify one of the following as the trigger for your depression:
- Drug or alcohol abuse. Drug or alcohol addiction could be the main cause of your depression. A doctor can help you figure out if you have an addiction and can show you how to get rid of it.
- Genetic causes. If there are other people in your family who suffer from depression, chances are you are also affected by depression. You can try to find out if other members of your family have suffered from depression, even if it has never been diagnosed, or talk to your parents or other family members to find out if any of them have suffered from this disorder, without your knowing.
- A hormonal imbalance. If you have a thyroid problem or other hormonal imbalances, these could be causing your depression.
- Another pathology. A doctor can help you understand if you suffer from a disorder that could be at the root of your depression, such as anxiety disorder or obsessive compulsive disorder, or even a psychotic disorder, such as schizophrenia.
- The side effect of a drug. If you take a medicine to treat another disease, your doctor can tell you if depression is one of its side effects and may prescribe a drug that is equally effective, but which does not cause this side effect.
- A seasonal disturbance. Some people suffer from depression during seasonal changes. For example, the symptoms could persist every year throughout the winter. This form of depression is known as seasonal affective disorder (SAD).
Step 4. Identify a contingent cause
Before the psychological investigation, start evaluating some contingent factors that could cause you suffering in everyday life. There is a good chance that specific situations occurring in your life and your reaction to such traumatizing experiences can help accentuate your bad mood. Here are some situations that could cause or worsen your depression:
- The loss of a friend or loved one. It is normal to suffer after losing someone you love; however, after a certain period, most people tend to mourn. If after a few months you are unable to process the pain, you are probably suffering from depression.
- A failed or unsatisfying relationship. A dramatic breakup or a relationship that causes you pain could be contributing to your depression.
- An unrewarding career. If you feel deeply unhappy, limited, or even useless at your job or dissatisfied with your career, then your job could be a contributing factor to your depression.
- A hostile environment. If you share a room with two insufferable screaming mates, or are simply feeling very unhappy in your home or with those around you, then your entourage could be contributing to your depression.
- Economic problems. The hassle of rent to pay or the insecurity of your job could be a valid reason for depression, if they represent an ongoing problem.
- The "baby blues". Many women experience crying spells, anxiety states, and mood swings after giving birth. This could be a severe form of baby blues, also called postpartum depression. If your symptoms are similar to these, consult your doctor.
Step 5. Learn about alternatives to treat depression
Your doctor will explain possible treatments to you. Depending on the severity of the disease, you may need medication in conjunction with psychotherapy. Although medicines can help relieve symptoms, it is still important for people with depression to understand the disorder and develop the most effective coping strategies. Generally, milder forms of depression can be treated with psychotherapy and lifestyle changes.
- The main classes of antidepressants that have been shown to be effective in treating depression are selective serotonin reabsorption inhibitors (SSRIs), norepinephrine and serotonin reabsorption inhibitors (SNRIs), atypical antipsychotics, tricyclic antidepressants, and serotonin inhibitors. monoamine oxidase (I-MAO).
- One of the most useful psychotherapy treatments for depression is cognitive behavioral therapy (CBT). It is aimed at identifying and modifying the patient's negative thoughts and maladaptive behaviors, favoring the reduction and elimination of symptoms. The other effective therapies are acceptance therapy and commitment to action (ACT), dialectical-behavioral therapy, psychodynamic therapy and interpersonal therapy.
- Another option for severe forms of depression (or depression with psychosis) is the method of brain stimulation through the passage of electric current, known as electroconvulsive therapy. This treatment is used when the patient does not respond to drugs or psychotherapy.
Step 6. Write a journal
It can help you reflect on your depression and emotions and track your feelings throughout the day. Set yourself the goal of writing your diary at least once a day, preferably in the evening, when you can report on the day. This will help you understand your thoughts better and feel less alone and more aware of what makes you happy or unhappy.
Keeping a journal will also help you focus and keep your mind off the stressful tasks you have to do
Part 2 of 3: Improving the Quality of Your Life
Step 1. Stay away from harmful or dysfunctional relationships
If they are a source of suffering, it is time to stop hurting yourself. If you can't get rid of someone, like a family member, spend as little time as possible with them.
If there is something in a relationship that troubles you, address the person directly. If you are feeling depressed because you are convinced that your partner is cheating on you or that your best friend is embezzling your money, then it is time to speak clearly with the person and work to find a solution
Step 2. Maintain healthy relationships
Although you want to be alone and isolated from others, spending your time with other people will benefit your mood. Rely on your network of friends and family, as well as the person you love (if you have one). Spend as much time as possible dating those who help you be positive about yourself and the world. Good friends will not only help you cope with depression if you confide in them, but they will also make you feel more loved and understood.
- If you have a friend or family member who is suffering from depression, talk to them, as they may have some helpful advice for you. Simply talking to someone who has the same symptoms as you may make you feel less alone.
- If you are in a relationship of love, find the time to be romantic, or simply to spend time in intimacy with your loved one. Have fun and enjoy your relationship by scheduling special moments to spend with your partner as often as possible.
- Make time for your family members. These may make you feel loved and supported, so try to spend as much time with them as possible. If they live on the other side of the country, find time to make a phone call.
Step 3. Make a plan of your favorite activities
The countless commitments will help you stay active, focus, and think about the next task ahead. You can plan your days at the beginning of the week, or simply decide each evening for the next day. Whichever method you choose, make it your goal to stick to it. Here are some things you should make time for:
- Positive friends who offer their support.
- Physical activity.
- Hobbies and interests.
- Time to relax, journal or meditate.
- Time to do something stupid that makes you laugh.
- Outdoor activities. Don't spend all your time indoors. On the contrary, go out when it's sunny or do your homework and read in a bar, to feel less isolated.
Step 4. Find a new passion
You may not like your current job, but you may not be in a position to change it at the moment. A new passion can help you realize that you have more than one purpose in your life and can offer you a valid reason to wake up every morning. A passion can be any interest that deeply appeals to you, even if you are not yet knowledgeable enough about it. Here are some great ways to find a new passion:
- Explore your creative side. Sign up for a watercolor, pottery, or drawing class.
- Express your emotions through writing. Try to write poetry, a short story, or even the first chapter of a novel.
- Passionate about studying a new foreign language.
- Dedicate yourself to a new sport. Take a karate, dance, or yoga class.
- Rediscover a new team sport, such as volleyball or football. You will find a new passion as you make new friends.
- Rediscover your love of reading by starting a book club.
Step 5. Be generous
Turn your life around by being generous with those you love and with the people in your community. Generosity will help you increase your self-esteem and establish stronger bonds with those around you.
- Do your close friend a favor. It doesn't take much, for example, if she's going through a stressful week, offer to buy her food or wash her clothes. You will feel better after helping her.
- Volunteer at the local library. Help adults and children to rediscover the pleasure of reading.
- Volunteer at a center for the elderly, young or homeless and see how much difference you can make.
- Volunteer in your community by helping clean up the neighborhood park. Simply being in touch with nature can help improve your mood.
Part 3 of 3: Developing Healthier Habits
Step 1. Improve sleep quality
This could greatly benefit your mental health. Strive to find an adequate sleep-wake rhythm. Here are some systems you can adopt:
- Start going to bed and waking up at the same time every day. This way you will feel more rested and will fall asleep and wake up more easily.
- Start the day on the right foot. Jump out of bed and immediately drink a glass of water, instead of pressing the snooze button five times before getting up.
- Adopt effective habits before bed. Relax by turning off the television, setting aside your mobile or tablet, avoiding noise and reading a book in bed.
- Limit or reduce your caffeine intake, especially after noon. Caffeine prevents you from falling asleep easily.
- Avoid taking naps longer than half an hour, unless you really need them, as they will make you feel groggy and more tired.
Step 2. Exercise
Physical activity practiced for even just thirty minutes a day will have a significant impact on your physical and mental health. It can give you more energy and make you feel more motivated throughout the day. Establish a training program that works for you and follow it closely.
- Even a 20-minute walk a day can help you exercise and at the same time offer you the opportunity to reflect.
- Find a gym or a friend to train with. This will make the experience more enjoyable.
- Set yourself a goal when you train. You may be aiming to train for a 5K or learn a difficult yoga position.
Step 3. Improve your nutrition
Even a healthy and balanced diet can help you defeat depression. Even if you don't have much appetite, you need to make an effort to eat three meals a day. You don't have to try to lose weight or be extremely fitness conscious when you are depressed, but eating healthier foods regularly will improve your physical and mental state.
- Don't skip meals, especially breakfast. The three meals a day will provide you with the energy you need to think positively and concentrate.
- Add more fruits and vegetables to your diet to replace sugar-rich snacks or junk food.
- Make sure you eat a balanced diet of fruits, vegetables, whole grains, fish, and lean proteins every day.
- Occasionally indulge in some whims. You will feel better if you sometimes give in to your cravings.
Step 4. Think positive
Being more optimistic will help you look at life and the world from a different perspective, which will help you be more confident and put your anxieties aside. To think more positively you should learn to recognize your negative thoughts and replace them with stronger positive thoughts whenever possible. To achieve this, find at least five things to be thankful and happy for every day.
- If you act more positively, you will think more positively. Make an effort to talk about the positive aspects of your life and to carve out some time to devote to what helps you feel good.
- If you spend more time appreciating the things that make you smile and less time thinking about what bothers you or dislikes, you will have more positive thoughts.
Step 5. Take care of your physical appearance
Neglecting personal hygiene is a common side effect of depression. Although you cannot fight depression by transforming your look, if you take the time to look and care for yourself, you will feel better about yourself. Take a shower every day, brush your teeth and brush your hair.
- Strive to appear presentable when facing the world, no matter how awful you feel. You will increase your self-confidence and self-esteem.
- If you think that being overweight is a cause of your depression, the goal of losing a few pounds will help you improve your mood and develop a more open mind.
