What kind of disease is this
To defeat the disease, it is important to know what exactly you have to fight.
Depression is classified as a mental affective disorder that is accompanied by a triad of symptoms: persistent depression of mood, negative mental activity and retardation of movements. If we consider the broader picture, then it is characterized by the following manifestations:
- melancholy, a feeling of hopelessness, loss of faith in a bright future;
- anxiety;
- loss of meaning in life;
- loss of interest in everything, even in things that used to be particularly enjoyable;
- self-blame or blaming others;
- decreased self-esteem, suicidal thoughts;
- insensitivity, decreased emotions;
- decreased thinking abilities;
- impairment of memory, perception;
- inability to plan actions;
- according to the patients themselves, thoughts are distinguished by viscosity and clumsiness;
- any mental attempt is difficult;
- patients spend most of their time in bed;
- stop washing and changing clothes;
- amicable facial expression.
It is very important to correctly interpret such signs, to be able to distinguish depression from ordinary depression or bad mood. Each of us has moments in life when we give up and don’t want to do anything. The main criterion here is the duration of symptoms. If they accompany a person for about 6 months, in this case it is worth thinking about the development of such a disorder.
In any case, you shouldn’t guess on the coffee grounds: it’s better to contact a specialist for qualified help.
Why depression develops
One of the common causes of this condition is a traumatic situation: loss of loved ones, dismissal, bankruptcy, change of residence, violence, etc. Depression that appears under the influence of such factors is called reactive. It develops rapidly, but with the passage of time and the absence of a traumatic agent, it passes.
Neurotic depression appears against a background of constant stress, and sometimes it is difficult to name its specific cause. Suspiciousness as a character trait, low self-esteem, and pessimism can become fertile ground.
All these were causes of psychogenic depression. But there is also an endogenous form, that is, when the development of the disorder is provoked by physiological processes:
- disruption of the synthesis of neurotransmitters in the brain that affect a person’s mood, namely dopamine and serotonin;
- hormonal imbalances - childbirth, menopause, puberty;
- some somatic diseases.
Depressive disorder can manifest itself in varying degrees: from mild or erased, to pronounced, with a riot of symptoms. Naturally, treatment will depend on the intensity of the clinical picture.
Symptoms of depression. How to recognize depression in yourself or a loved one?
We can talk about the presence of a disease in a woman or man if the individual, in addition to a depressed state, experiences the following signs of depression:
- previously enjoyable events do not have a positive effect;
- an unreasonable feeling of fatigue and lack of vital energy;
- drowsiness during the day and insomnia at night;
- changes in eating behavior;
- irritability and frequent mood swings;
- anxiety for no apparent reason;
- inability to concentrate on work, reading books or watching movies;
- sexual dysfunction.
Research shows that residents of large cities are more likely than others to experience depression. In addition to natural causes of stress, they daily face information noise, a fast pace of life, and the need to work intensively and move up the career ladder. After a certain time, a person “burns out” and begins to experience all of the above symptoms. In addition, urban people are very susceptible to spring and autumn depression associated with a lack of vitamins, sludge in the body and hormonal changes.
Pills to fight depression
Antipsychotic medications are one of the most reliable ways to banish negative thoughts. But not all depressed people need them. The question of whether or not to use such drugs in the treatment of a disease is decided only by the doctor. Therefore, the first thing you need to do if you notice depressive symptoms is to consult a specialist.
The most effective antipsychotics are antidepressants. In addition to them, tranquilizers and antipsychotics are also prescribed. These groups of drugs are powerful fighters against depression, but due to their specific action, they require strict control of their use and strict adherence to dosage.
Among other general strengthening agents, nootropics and normatives are prescribed to improve mood. B vitamins help restore the nervous system, and sleeping pills improve the quality of sleep.
How to help a depressed person: psychotherapy
Many people do not go to see a psychotherapist and psychiatrist, believing that this is a doctor who treats “crazy people” and “crazy people.” This is wrong. We all go through difficult times in our lives when we need the advice and support of a professional. Depression is not madness. This is the same disease as, for example, gastritis or angina, and there is nothing wrong with visiting a doctor or psychologist.
Many people try to cope with depression and apathy on their own. But since the depressive state already goes beyond simple mood swings in a healthy person, the effect is unpredictable, and more often the result is unsuccessful.
If a person close to you suffers from depression, try to convey this message to him: a psychotherapist is not an enemy, but a friend. This specialist has at his disposal numerous drugs from the group of antidepressants and effective methods of psychological assistance. All this, if done correctly, can help.
Non-drug method
Psychotherapy is another important and effective stage in the fight against depression. Its goal is to influence the patient’s psyche in such a way as to change his false ideas, change his thoughts and correct his behavior.
Individual, group, and family psychotherapy are used to treat depressive disorders.
Based on the tasks performed by psychotherapy, it is divided into:
- supportive - installation of protective reactions of the psyche that can maintain mental balance;
- retraining – teaching new behavior patterns through their approval and criticism;
- reconstructive – understanding the internal conflicts that caused the disorder.
One of the most effective methods of psychotherapy for depression is the cognitive behavioral approach . It allows you to identify distorted interpretations of situations and teaches acceptable models of behavior and self-control.
This type of therapy involves immersing the patient in a negative situation through his own imagination or by actually creating such conditions. Then the patient is taught how to overcome it.
In this case, the psychotherapist uses different methods of influencing the patient. These can be methods of reinforcement: praise or, conversely, remark, reducing susceptibility to fears, explosive therapy - plunging a person into a state of panic fear and helping to find a way out of the situation.
Psychodynamic therapy is also quite effective in this case. Its goal is to resolve conflicts between the unconscious and human consciousness. A different, more positive understanding of what is happening to him comes to him. His thoughts change towards positive thinking.
With the help of this technique, a person is able to recognize emotions, events and feelings repressed from the subconscious. This is done through analytical analysis of dreams, slips and typos, and reflection. The patient manages to reveal the reasons for his condition, which were laid down in childhood. As a result of such work, the true “culprits” of the disorder located in the subconscious come out. The patient is aware of them and seeks ways to resolve them.
The founder of psychodynamic therapy is Sigmund Freud, who, by the way, himself suffered from depression.
Existential therapy . Proponents of this method argue that the cause of depression is an existential vacuum. It is formed when a person is in a state of alienation and loneliness. Such feelings appear when the patient loses contact with society. At the same time, he tries to escape reality, plunging into his unreal world.
This therapy is aimed at developing the patient’s self-respect, adequate self-perception, and search for the meaning of existence. The method uses interesting methods of influence aimed at performing actions that are embarrassing and frightening for the patient. They allow him to get out of his comfort zone, helping him reconsider his values, behavior, and restructure his thinking.
How to help a depressed person: additional methods
A person suffering from depression is completely convinced that his pessimistic vision of life is correct. It is only after, having recovered from the painful state, that the patient realizes that things are much better than he thought, and many problems are solvable and surmountable. But during a period of depression, no amount of words or exhortations will most likely help. Particularly dangerous is depression, in which a person has suicidal thoughts. Such a patient with depression simply needs urgent professional help, and independent efforts cannot do this.
Sport is the best antidepressant
Depressed people have significantly elevated levels of adrenaline and cortisol. These hormones not only provoke the development of stress, but also have a detrimental effect on health. They can provoke circulatory disorders and heart diseases, kidney problems, digestion and other unpleasant consequences.
Physical exercise acts as a counterbalance to the above processes. They promote the production of endorphins - the well-known hormones of happiness, help relieve fatigue, fight stress, charge the body with energy, and increase tone. As a bonus, you get a beautiful, toned body.
Sport improves blood circulation, including in the brain. Increased cerebral circulation promotes clarity of thoughts. After training, you will no longer want to burden yourself with a negative attitude.
By the way, a number of studies were conducted in Ireland that found that strength training has the greatest success in the fight against depression. Their combination with drug therapy significantly accelerates the result. Of course, in such a depressed state it can be very difficult to pull yourself together. Well, excuse me, no one will do this for you! Tune in and start taking action if you want to get out of a state of dejection. The main thing is to start!
If it is difficult to start strength training right away (perhaps your health condition does not allow you to do this), start simply with morning exercises - ten minutes to start. Gradually increase this time. A light jog or just a walk in the park is perfect.
If you don't like strength or cardio exercises, take up Eastern techniques. In the East, sages believed that depression occurs due to energy imbalance. To restore it, use practices that help focus attention and energy on yourself and your body. Yoga is great for this. It is based on a specific breathing system, which helps to maximally saturate the body with oxygen and charge it with vigor. Add various types of meditation and mantra chanting to yoga.
Meditation is another way to stabilize your mental state and improve your mood. It has been laboratory proven that it activates alpha waves, which trigger brain function, allowing you to relax and find calm.
Many people do not believe in the effectiveness of meditative practices, believing that they will not solve their pressing problems: they will not attract happiness, abundance and other resources into their lives. Undoubtedly, with the help of meditation you will not get a bank account, but it will allow you to change your thinking and create psychological comfort. And then you will probably find ways to solve your problems on your own.
Hormone oxytocin
This substance is otherwise called the “love hormone”. Under its influence, a person feels attached to other people. That is, the more oxytocin in the blood, the more we love our friends. The person also stops being afraid and feeling anxious. It is oxytocin that makes us flirt with strangers of the opposite sex.
Due to the same oxytocin, we get “goosebumps” from the touch of a loved one and other pleasant sensations. This is truly a magical elixir of women's health and well-being.
Here are simple ways to increase oxytocin levels in the blood.
- Physical contact is the easiest way to activate the release of oxytocin. To do this, just walk hand in hand and talk about a pleasant or interesting topic for two. The hormone will be released upon any interaction.
- The same effect will occur if you have a pet. Taking care of a cat, a dog, or any living creature in general is a natural source of oxytocin. If for some reason it is not possible to have an animal, then you can grow flowers. The result will be more noticeable if you grow a home flower from a seed, rather than purchasing it in a store.
- Serious relationships between people also contribute to the production of the hormone oxytocin. The substance is produced even after short-term connections, but not on such a significant scale.
- To enhance the production of oxytocin, it is useful to go for a light relaxing massage. Since this method is based on touch, it will contribute to the emergence of positive emotions and the production of oxytocin.
- An effective way to raise hormone levels is to walk for at least an hour.
Other ways to combat depression
Here are other options that will tell you how to cure depression yourself.
- Journey. A change of environment will allow you to get new impressions and take your mind off bad thoughts. The famous and beloved actor Brad Pitt, at the dawn of his popularity, faced a condition such as depression. He did not know and did not understand what to do with his fame, how to behave. This fear led him to turn to marijuana and alcohol. He avoided people and tried to drown out his fear with food. A trip to Morocco brought him out of this impasse, where he managed to abstract himself from harmful thoughts and rediscover himself.
- Communication. If you feel sad and sad at heart, go “to people.” Communication with friends and loved ones will lift your spirits and give you inspiration. Or just visit a crowded place: a park, theater, exhibition, zoo. Receive positive emotions and interesting information. Avoid loneliness.
- Sleep is the best medicine. A well-known, and most importantly, true saying: in sleep, not only the body, but also the thoughts rest. It helps you relax and not think about depressing situations.
- A good option to switch attention from the negative is to find something you like. It could be anything: culinary practice, handicrafts, learning foreign languages, creativity. Every person is able to choose what interests him.
- Or just read a good, interesting book. Perhaps you have a favorite work or author. In case of depressive thoughts, it is recommended to resort to literature that promotes positive thinking. The go-to option if nothing comes to mind is Dale Carnegie’s books. You can glean a lot of useful, positive, developmental information from them.
- Take a contrast shower. The temperature difference is a great shake-up for the body. Makes you wake up from hibernation.
Here is an unexpected method for getting rid of depression, which may amaze you with its simplicity. But it is so effective that once you start using it, you will definitely feel better.
So, it's simple. Regular gratitude is a great antidote to depression. Thank each and everyone for every little thing that has positively impacted you in one way or another. Thank the Universe for the things you already have. Every day, look for something in your life for which you can express simple, sincere gratitude.
Treatment of depression: how to get out of depression without drugs?
If the problem is already clearly defined, then it is worth trying to solve it yourself. Success will depend on the degree of neglect of the situation, the moral strength and desire of the depressed person. It is quite difficult to remove the body from this state on its own, so you should not expect instant results.
You need to get out of depression gradually, trying to do everything possible so that it does not consume you with renewed vigor. A person must perform a certain set of psychological actions, understand the reasons for his atypical condition and find the best way for himself to get rid of it.
What are you thinking about
Your thoughts are an important tool in the emergence of “black melancholy”. Here are a few destructive ideas that swarm in the brains of depressed individuals:
- I have depression because I am an unbalanced, impressionable and sensitive person. In fact, these are empty excuses for unwillingness to work on oneself;
- someone or something is to blame for your condition. Bad job, lack of money, marital misunderstandings - all kinds of tricks the psyche will go to in order to justify the current situation. In general, depression can distort the real essence of things. She exaggerates the negative aspects, focuses attention on them, exaggerates minor problems and shortcomings. Because of this, life is perceived as a swamp, a quagmire, one continuous suffering. A person must realize that the cause of his condition lies within himself, and not in external objects. By changing your thinking, you transform your life;
- decreased self-esteem. Perception of oneself as a useless person, incapable of anything;
- the opinion that people around them treat a person negatively, with hostility;
- lack of hope for a positive future, concentration on negative outcomes and defeats.
It is important to control your thoughts. In principle, this should be done not only in a state of depression, but in general. Try to look for the positive in everything. This may be difficult to do at first. Concentrate all your attention on this. And protect yourself from negative information, be it conversations or TV programs.
Analyze the situations that caused your current state, whether they are so deplorable. Don't judge yourself or scold yourself. Share your thoughts with loved ones, ask for advice.
What is depression afraid of?
Willpower is what can help you overcome a disorder and never return to it again.
It should be immediately noted that this quality does not appear suddenly, out of nowhere. It needs to be developed and cultivated step by step. Of course, it is more convenient and comfortable for our psyche to lie in bed, laze around, looking at the ceiling. But you must understand that laziness, negativism, powerlessness are excellent fertile soil for cultivating depressive ideas. And even antidepressants, without your efforts, will turn out to be the remedy that can only lift you out of despondency for a short period of time: after you stop taking them, everything comes back again.
Know: depression does not like efficient, positive, active individuals. Learn to counteract your fears, laziness, and despondency. If you want to lie down and mope, get up and start doing something: anything, even just wash the dishes. If you want to complain about a difficult fate, instead, say something positive or interesting, give a compliment to your interlocutor.
Work on yourself, even if it is difficult at first. And get results!
Eat right
Did you know that there are products with antidepressant effects? If you take them regularly, it will lift your mood and get out of a depressing state.
- Banana. The fruit contains the alkaloid harman, which can literally cause a feeling of bliss. One fruit a day is enough to get pleasure.
- Any vegetables or fruits in yellow and orange colors - carrots, oranges, grapefruits, persimmons.
- Chocolate is the first, main antidepressant. It contains phenylethylamine, which is involved in the synthesis of endorphins, and magnesium, which stimulates the nervous system.
- Honey. An excellent natural product that promotes relaxation and enriches our body with nutrients. Recommended dose – 1 tsp. 3 times a day.
- Dried fruits, nuts. Simply useful!
- Oatmeal. Her secret to a good mood is thiamine, the “vitamin of optimism.” Magnesium secures the result.
- Chilli. Capsacin in its composition suppresses pain and improves tone. In addition, burning sensations will help you switch your attention and occupy your thoughts with other concerns.
- Salmon. This fish is rich in vitamin D as well as omega-3 fatty acids. These components are excellent helpers in the fight against depression.
- Cheese. It contains many amino acids that are necessary for the functioning of the entire body as a whole. Roquefort cheese is the most dangerous for depression.
- Coffee. A tonic, invigorating drink. Gives strength and energy. Allows you to enjoy the pleasant aroma and rich taste.
Eliminate fried, fatty, smoked foods from your diet. Try to eat only healthy foods.
Drink soothing, warm herbal infusions. Use the following herbs to prepare them:
- St. John's wort;
- ginseng;
- mint, lemon balm;
- hawthorn;
- rosemary;
- Aralia.
Herbal teas relieve stress and help you relax. They improve the quality and duration of sleep, eliminating insomnia.
Natural, high-quality products can bring into your life the pleasure that you are missing. A good dish lifts your spirits, and preparing it will allow you to spend your time profitably.
