Depression is by far one of the most common disorders. Moreover, the older a person becomes, the more chances he has to “catch” this infection. How, you ask, can you pick up a breakdown? Nonsense, it is not contagious! In fact, it is contagious, but, of course, it is not transmitted by airborne droplets, but through direct communication with depressive moods by a person. Therefore, the first major rule that prevents depression is to be very vigilant when dealing with patients. After all, there are so many around us! There are people suffering from chronic depression, but not trying to somehow deal with it, considering it a property of character. Communicating with such a person can easily trigger the mechanism of development of their own depression.
After all, many people have the prerequisites for the occurrence of this disease. Life itself, with its frantic pace, stresses and conflicts, sometimes seems a bleak series of problems. Good soil for the development of depression are:
- Prolonged stressful situation at home or at work, in the first place, protracted conflicts.
- Dissatisfaction with failure, their lives, welfare, etc. Unrealized ambitions.
- The crisis of the middle age (to a greater extent men suffer from it). It is accompanied by the feeling that it did not take place in life, and the years are gone.
- A boring, monotonous life, when today looks like tomorrow, and tomorrow, yesterday.
Depression lurks us at every turn. It seems almost the inevitable consequence of our lives. But there is still a way out!
Be like children
Before moving on, let's first understand how a healthy person should lead and feel. For the sample should take a child of 5-7 years. Children at this age are the embodiment of the love of life, everything they ask for, they really want, and everything they want gives them joy and pleasure. They are not burdened with any "must" and "must". Remember yourself at this age. What changed? Why has changed? You will say problems, life troubles, stresses ... Whatever you say, the fact remains that you continue to live in the same world, you have changed, and not the reality around you. For a sample of ideal inner self-perception and attitude to yourself and life, take yourself at the age of five. This does not mean that you urgently need to quit work and fall into childhood. We are talking about the internal state. The child accepts himself and the world as they are. He is not inclined to dramatize. When he is hurt or ill, the child cries, but as soon as the source of the experiences is eliminated, he is ready to play again. It is so? Why are we, as adults, tend to "chew" their grievances and sorrows for a long time? Why is old pain capable of poisoning us today? Why do we do what we don’t want, and we sometimes have absolutely no time for something more important and desirable?
Depression is often poeticized. For example, many verses of M. Lermontov are literally riddled with depressive notes, judge for yourself: “Both boring and sad, and there is no one to give a hand”, “I want to forget and fall asleep”, “life is such an empty and stupid thing”. But we will not fall into admiring our own sufferings, which are often exaggerated and even far-fetched, which does not contribute to longevity. Depression is a "potato syndrome" when you want to lie in a dark warm corner and so that no one touches for a couple of weeks. Leave vegetable condition vegetables! Down with the depression!
Let us define ourselves once and for all: depression is a disease, and the disease should be treated, not cultivated. The word "depression" has a Greek origin, from the word "suppress", "crush".
There are three main symptoms of this mental disorder:
- Bad mood. The man is constantly in a dull state of mind for no apparent reason. They say about them: "as a cloud".
- Anhedonia or loss of the ability to feel joy. Positive emotions around them seem silly and annoying. Jokes and jokes do not cause even a shadow of a smile.
- The predominance of pessimistic judgments (negative thoughts). Life has failed and will not succeed. All efforts are in vain. Etc.
The very first step towards overcoming depression is the realization that this is not just a bad mood or, worse, an objective view of things. No, no and NO! Negative thoughts, longing and despondency are the names of the life you want for yourself?
Conversation with the child
There is a technique that can help not only in the fight against depression, but also in general in many life situations, when an important decision is required to be made, to find in oneself inner strength for some actions, etc. reception is called"Little me". Remember yourself in childhood. Try to imagine how this child (ie, you) would relate to the present state of things in your life. What would have pleased him and what did not. The great thing is that by trying to tell yourself about the years that you have lived, you will find a lot of good, a lot of what you are really proud of, something that dispels any negative judgments. You will say this to the child, and you will not want to upset him, but will you be able to deceive yourself. Try explaining to yourself a little why you feel sad, imagine what you would answer yourself if you were 5-7 years old. Such internal work is extremely useful. During your life you have no one to report to, except yourself!
Down with the routine!
The most important weapon in the fight against depression is change. Vacation, sea, new experiences. If you decide to take a vacation, go to a place where you have not been, but always wanted to go. In no case do not visit the places where you "were once so happy." The past cannot be returned, but a new portion of disappointments is provided. Excellent help to cope with depression, even just a change of home environment. Maybe it's time to change the wallpaper or rearrange the furniture? Or, maybe you have long wanted to buy some kind of interior item or decorate window sills with ornamental plants?
Try to do sports. Jogging in the morning or at least evening walks in the fresh air, it will provide you with excellent well-being. Even if there is no desire and you have to force yourself, do it, take physical activity as part of anti-depression therapy. If you exercise regularly, change direction. Engaged in weightlifting - sign up for dancing! Complete yoga with swimming. Surprise yourself! Do something you never planned. This will break the idea of life monotony, and the development of a new type of activity will leave a minimum of time for self-digging and heavy thoughts. Remember what you dreamed of as a child and realize. Write a novel (poem, story), buy paints and draw, learn a foreign language, try to become the person you would like to be and who in fact have always been. If your current ambitions lie entirely in the area of financial interests and career growth, but the constant feeling that you are fighting like fish on ice constantly pursues you, this means that you are missing something very significant. "Do what you love and you will never have to work again," taught Confucius. Look for yourself, try something new, do something that really gives you pleasure and depression will evaporate from your vigorous activity.
In addition to active and interesting activities, rest is necessary to combat depression. The best rest is a change of activity, so alternate mental and physical activity during the day. Insomnia is a frequent companion of depression. He must get rid of her, but if possible by natural means, i.e. without drugs. At the very least, try to follow simple rules:
- Sleep at least 6 and not more than 8 hours a day. Try to go to bed and rise at a certain time, accustom yourself to the routine of sleep and wakefulness. Do not let yourself bask in bed for a long time after waking up, even on weekends.
- Your bed should be as comfortable as possible: too high a pillow or an overly warm (cool) blanket, even the color of bed linen matters. Analyze your feelings and, if you do not like something, be sure to eliminate it.
- If you can not sleep at night, do not panic. People suffer much more from awareness of insomnia than from lack of sleep. The main thing is not to make this a problem: try to relax, think about pleasant things.
- Do not eat tightly and do not drink plenty of fluids before bedtime.
- In a pinch, use a sedative on a grassy basis: valerian, motherwort, melissa, etc.
Take care of your appearance, make a manicure, hair, try to change the image. To get rid of depression is very important to be in shape. It is believed that yoga is able to prevent and treat depressive states. Scientists have found that when performing exercises, special areas of the brain are activated, it helps to eliminate anxiety and fight nervous disorders. Particularly effective in combating depression posture, which is called Uttanasana. Technique: Stand up straight, feet together. Smoothly lean from the waist down. Gently face the legs, helping yourself with your hands. Try to relax for a few seconds in this position, feeling the spine and legs stretching. This asana helps to get rid of anxiety and fatigue, soothes the nervous system, helps fight stress.
Review your diet. During depression, some people gain weight or, on the contrary, lose weight. Eat balanced. Some foods can cause depression — sugar, coffee, and red meat. This does not mean that they should be eliminated from the diet completely, just enough to use them with caution, in limited quantities. At the same time, there are products that promote the production of endorphins or pleasure hormones. This is chocolate, bananas, dates.
When you are prescribed medications, be sure to read the instructions. Many drugs (for example, for treating hypertension) among the side effects provoke the onset of depression. If taking the medicine adversely affects your health, the doctor should take this into account and select another therapy. And, of course, remember that depression is a disease. Therefore, in case of severe and prolonged (up to a month), it should be referred to a specialist for medical assistance.
Especially for womeninahomeoffice.com - Olga