How to get yourself out of depression. How to get out of severe chronic depression if nothing makes sense? Ways to deal with negative thinking

• 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.

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 raise 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 - having fallen 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.

Conclusion

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.”

What should I do to get rid of depression on my own? In what cases can you do without the help of specialists and taking antidepressants?

Good afternoon friends! Dmitry Shaposhnikov is in touch with you.

If this disease has touched you or your loved ones, know that you are not alone. Remember that people who managed to overcome depression acted. Fortunately, as medical science shows, depression usually responds well to treatment.

Read our article on how to cope with depression on your own without pills and doctors.

1. Treat depression with pills and doctors or get rid of depression on your own?

Tip 9. Do something nice for other people selflessly - show love

You will be surprised, but one way to overcome your own depression is to help others. Show love and care to those who need it, and you will see how your own condition changes.

Selfless help to others helps not only to take your mind off your own problems, but also makes the world a better place. There is always a place for a good deed: just think about which of your relatives, friends and acquaintances need help, and provide them with this help.

There are many inspiring films that sow good, eternal and reasonable.

You can choose from the following ribbons:

• "Until I played in the box";
• "Medicine";
• "Knockdown";
• "In the wild";
• "Forrest Gump";
• "Family man";
• "Jerry Maguire";
• "New Cinema Paradiso";
• "Knockin 'on Heaven";
• "1+1";
• "Eternal Sunshine of the Spotless Mind" and others.

If the condition does not improve, see a doctor

If no improvement, no matter what you do, is not planned, it remains to seek professional help. Modern medicine quite successfully copes with depressive states, even long and protracted ones. Antidepressants and psychotherapy are not at all scary and very effective.

For clarity, let's combine all the tips in a single table:

Using at least some of these rules in your life, you are guaranteed to change your condition for the better and get out of depression on your own.

3. Conclusion

Depression is certainly an extremely unproductive, negative and undesirable condition, which is unwise and dangerous to ignore. But you should not be afraid of depression either: the disease is quite amenable to therapy, even on its own.

Meet - Nick Vuychich (a man who was born without arms and legs, and now lives a full and happy life):

That's all, friends, smile more often!

Write your observations, thoughts on this topic and personal methods of defeating depression in the comments! And rate our article!

In this article, you will learn how to get out of depression on your own. There is an opinion that depression is a protracted bad mood and pessimism, but this is a common misconception. Depression is accompanied by a state of despondency and loss of interest in those activities that previously brought pleasure, as well as the inability to do simple daily activities.

In this article, I will describe the symptoms of depression and give recommendations for further action to those who saw their own among these symptoms. I will also give practical advice to those who do not notice signs of a depressive disorder in themselves, but for a long time experience stress, blues, bad mood, sudden emotional swings, feel a lack of strength and energy.

You can immediately move from the content to ways to get out of depression. However, in order to solve the problem, it would be nice to know where it came from.

So, how to get rid of depression on your own, as well as survive stress, apathy and start enjoying life again - read this article.

How to recognize depression - 10 symptoms

Psychological symptoms of depression:

• Reduced emotional background, bad mood
• Fatigue, feeling weak, lack of energy
• Lack of interest in what he used to be
• Increased anxiety, fears, lack of vision, pessimistic outlook on the future
• Slow thinking, slow behavior

Somatic symptoms of depression:

• Insomnia or restless sleep
• Lack of appetite or sudden changes - either you want to eat or not
• Persistent headaches
• Constipation
• Any disease associated with the gastrointestinal tract

Depression can pass without somatic symptoms at all. Its first and main signs can be considered a bad mood, indifference to everything, lack of energy and general weakness of the whole body. And regardless of the circumstances. Even if only these signs are observed in a person for more than two weeks, it is urgent to contact a psychotherapist or neurologist. During treatment, you will need to take tests and drink the necessary medications.

Most people do not know what depression is, and therefore tend to devalue those who have been affected by this disease. Because of this attitude in society towards this disease, many are ashamed to go to the doctor and admit that they have a mental disorder. Therefore, according to the World Health Organization, only about 10% of people with depression receive proper treatment. Depression is a disease that must be treated, otherwise it can lead to the most irreversible consequences.

Depression is characterized by a shocking paradox: those who do not suffer from it often complain of depression, while real depressed people can live with it for years and not even know it.

You can read more about the signs and symptoms of depression from a medical point of view. here.

So, if you have identified signs of depression in yourself, be sure to consult a specialist. I am a psychologist, and I work with such a problem as a depressive disorder. You can contact me for, and together we will determine what is happening to you, identify the causes of your condition and eliminate them.

The next part of the article is suitable for those who have not identified serious symptoms of a depressive disorder, but feel mild depression - they are in a bad mood for a long time and feel a lack of energy.

7 ways to get out of depression, apathy, stress

At a time when you are in a bad mood and you do not want to do anything, you have little energy and strength. Reduced emotional background also reduces the overall performance of the body. Therefore, I will describe several miraculous ways to save and increase energy, and therefore raise the emotional background, improve mood. So, how to get rid of stress, blues, apathy, depression and bad mood right now - 7 ways:

Method #1: Accept your condition

The first step to solving any problem is acknowledging and accepting it. Don't try to learn how to get rid of stress. Don't accept trying to fight it, but instead accept it. Protest always backfires. If, for example, you are struggling with extra pounds, endlessly weighing yourself and counting calories, you are unlikely to be able to lose weight for a long time and of high quality. Every now and then you will want to eat another piece, you will be nervous and frustrated all the time. But if you let go of this struggle and accept yourself and your body, then the body will rebuild itself and return you to the form that is most favorable for you.

What you fight against always fights you too. And as long as you keep fighting, it will win. Therefore, accept your state, whatever it is now and no matter how long it lasts. Allow yourself to be sad or angry from time to time. We are not robots to be happy all the time.

Method # 2: Where attention goes, energy goes there

When you are doing something, and at that time your thoughts are in a completely different place, you thereby significantly increase the energy expenditure on what you are currently doing. Among other things, you do not notice how your case takes several times more time, and the quality of work drops dramatically. If you focus all your attention on the present moment, it will greatly increase the amount of your energy, which means you will improve the quality of work and reduce time.

Eat when you eat, don't watch TV. This way you will taste the taste, chew food more thoroughly and, accordingly, your body will better absorb the nutrients. This applies to any case. Keep your focus on the present moment. Is always. Wherever your attention goes, your energy goes there. Stop giving energy to your past or TV series characters, pictures in the social network feed. Live now, and this will help you save energy and direct it in the right direction.

Method #3: Collect your wins

Since childhood, we have been taught to pay attention to mistakes. They emphasized in red what was wrong, instead of highlighting in green what turned out well. And over time, we got used to noticing only our failures. However, thoughts about your own mistakes are accompanied by negative emotions, which means energy consumption. Stop criticizing yourself and scolding yourself for mistakes. Accept yourself.

Focus entirely on your small victories. Start a “Success Diary” where you will write down all your small successes (and big ones, of course, too) every day. For example, “today I made the most delicious julienne” or “today I finally called my dad.” Enter in the Diary of success what exactly you consider to be a victory. Write down at least five successes a day - this way you will shift the focus from your failures to victories. This will give you a lot of energy. One fine day you will feel complete confidence that everything works out for you, everything comes easy to you. This is how a success diary works.

Method #4: Be grateful

Gratitude for something always brings energy for something more. For example, if you give daily, tireless and sincere thanks for everything you have, much more will come to you. If you give thanks for being healthy, you will be even healthier. If you give thanks for material resources, they will increase. When you are truly grateful for something, you have extra energy to receive it. Try it! It works!

You can thank God, Heaven, the Universe, Earth, or even just say: “Thank you ...”, if you have not yet decided on who gives us these opportunities. This should be done systematically and regularly, at best every day, and preferably written down. In difficult moments, when you feel bad or lack strength, as well as in moments of happiness and joy, do not forget to thank, and your energy will increase significantly.

Method #5: Compare yourself to yourself

Leave only one comparison in your life: compare yourself today with yourself yesterday. Make it your daily habit. It will be great if after five victories in the "Diary of success" you write down what you were better at today than yesterday. If you manage to do this every day, over time you will stop envying and comparing yourself with others. This will increase your energy daily, and over time significantly. And by looking at your daily comparisons with yourself yesterday for a certain period, you will see the scale of your development.

Method #6: Let go of broken promises

We give most of our energy to thoughts about the past. Namely, to people who once offended us, but we never forgave. Unfinished business. Unfulfilled promises. Unreached goals.

In psychology, there is a so-called Zeigarnik effect”- an experiment that proved that people tend to remember unfinished tasks and tasks many times better than completed ones. This suggests that we give a huge amount of our energy to unfulfilled promises and unachieved goals, devote a lot of time and effort to them, although we may never fulfill them.

25% of our energy (as much as 25% of calories eaten!) Is spent on thought processes. And most of them are given to the past. They still communicate in their head with classmates whom they have not seen for ten years. They mentally justify themselves to their mother for the situation from childhood. Worried about the fact that many years ago they promised someone and did not fulfill.

Make a list of those people, situations, and things from the past that still haunt you. How much energy they have taken from you over the years! Talk to them mentally one last time. Release them forever. This is the only way you can get rid of them. If you don't know how to do it, you can do it. It will help you let go of resentment and unfinished business. Surrender once and for all to today. And sometimes think a little about the future. But don't allow yourself the luxury of going back in time.

Method #7: Free your head

Set aside time for yourself every day to relax. It should be an activity during which your brain is almost completely switched off. The head should be empty, and thoughts dispersed. If you know how or want to learn how to meditate, then this is an ideal way to relax. Any other non-brain activity will do as well – watching a comedy movie, yoga, pleasurable exercise… Continue this list for yourself. In general, sometimes let yourself down.

Do this regularly, set aside a special time for this, half an hour or an hour a day. Rest for the brain is the best medicine for energizing. The main thing is not to overdo it and for the rest of the time completely devote yourself to the present moment, without spraying yourself with other thoughts. And only in the specially allotted hour of rest do not think about anything.

Conclusion

In this article, you were presented with ways to get rid of depression on your own if you have a mild form of it. We also considered ways to help not scatter energy and direct it in the right direction. These methods will return you to a state of emotional stability and energy tone. They will also increase your awareness and inner fullness, you will live your day more intensely. After all, you will be fully in the present moment, that is, living your life more deeply.

You will turn off your inner critic and begin to realize who you were yesterday and who you are today. You will see that you are changing and improving daily, because thanks to these methods you will learn to more clearly track changes.

Why is it so important to keep a “Success Diary” and write it down in general? This helps to fix the results, clean up your head, and also, looking at your daily changes, see the scale of your own development. This will help you significantly and increase the amount of energy. And this, in turn, is guaranteed to take you out of a stressful state.

Thus, the methods given in the article not only make it clear how to get rid of stress and get out of depression on your own, but also help you accept and love yourself, increase your awareness, increase the amount of energy and resources, and also learn how to live in the present. Your every day will become eventful, and your whole life will be filled, and stress will no longer return to you.

And don't forget to get my book How to Love Yourself. At this link you can purchase it at a symbolic price of 99 rubles. In it, I share the most effective techniques with which I myself once raised my self-esteem, became confident and learned to love myself. This book will be a great helper on the way out of stress, depression, apathy, and in general will make your life happier! After all, a favorable solution to any life task begins with self-love.

I am a psychologist, and I work with a way out of a depressed state, depression and stress. You can contact me for psychological. I will help you regain energy, get back on track, and teach you techniques that will make it easy to return to a state of joy. Even when it seems impossible.

You can book a consultation with me via in contact with, instagram or . You can get acquainted with the cost of services and the scheme of work. You can read and leave reviews about me and my work.

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Follow the advice and get out of depression! Don't miss this life!
Your psychologist Lara Litvinova