How to get out of depression: effective tips from psychologists

Depression is the most common mental disorder worldwide. It can occur in people of all statuses and ages, at any time in their lives. It reduces a person's quality of life: it interferes with enjoyment of events, work, social relationships and even self-care.

5 ways to get out of depression on your own

There are different forms of this disorder. However, treatment will be most effective if begun early. When depression occurs in a mild form, it is possible to get out of it on your own. To do this, it is necessary to follow the recommendations of psychologists, and not selectively, but as a whole:

• Exercise. During physical activity (about 30 minutes) the production of the "hormone of happiness", endorphin, increases by 5 times. Yoga, aerobics or dance classes help to get out of depression.
• Travel. Interesting trips, unfamiliar places, meeting new people - all this contributes to an emotional lift. In a state of depression, seclusion and solitude should be avoided. Good help various hobbies, hobbies. And even the usual walks in the fresh air.
• Meditation. Stimulates the production of endorphin and norepinephrine, a mood-related neurotransmitter. Other methods such as art therapy, massages, acupuncture, etc. can also be used.
• Self-care. One of the main signs of depression is indifference, even to your own appearance. Therefore, even if there is no desire or strength, it is still worth taking care of yourself and, if possible, to visit spas.
• Healthy Eating. If there is no appetite, it is better not to skip meals. Immunity is often impaired when depressed, so it is better to focus on fruits and vegetables rich in vitamins and trace elements.

In the period of depression, you should not make important decisions, because the world is perceived biased.

What not to do when depressed

Most patients with depression do not realize that they need help. There is no universal cure, but psychologists give recommendations of exactly what not to do in this condition:

• Alcohol. Alcoholic beverages can bring back the joy of life for a very short period. In addition, many people who suffer from depression often struggle with alcoholism or drug addiction.
• Bad habits. Depressed people have low self-esteem and are not interested in anything. They have no desire even to move from their place, they can lie down for days and do nothing. You have to fight this, you can't go along with such destructive desires.
• Ignore medication treatment. Severe forms of depression, such as chronic, bipolar, and endogenous, cannot be cured without medical help.

Getting out of depression: when you can't do without specialists

Depression is a serious disorder that often requires medical intervention. This is why going to specialists is the most preferable and effective option. When there is neither the strength nor the desire to do anything, it is very difficult to get rid of a depressive state on your own. And if we are talking about severe forms of depression, it is virtually impossible. In such cases, treatment consists of several stages:

• Taking antidepressants. The selection of the drug is made by the attending physician. Interaction with other drugs, previous results of treatment and other indicators are taken into account.
• Psychotherapy. Interpersonal, psychodynamic, cognitive-behavioral and other therapies can be used. Application of these methods allows patients to look at the world in a positive way, to learn to overcome depressive attacks, and to recognize the signs of their approach.

The effects of antidepressants take time to manifest themselves: usually the drugs begin to work a few weeks after starting to take them, and their effect lasts for six months to a year. And psychotherapy is especially important when working with patients who have been diagnosed with a severe depressive disorder. Therapy helps with feelings of fear and hopelessness.

Remember, timely treatment can help prevent the onset of more severe forms of depression and greatly improve the patient's quality of life.