Why is depression in the morning and good in the evening. About morning depression. Additional symptoms of depression

Recently, many people have noticed in themselves such a phenomenon as morning longing. And the problem is not only that it’s hard to wake up, set yourself up for work, when life and work seem gray and boring, and personal life leaves much to be desired. This negative state of mind is nothing but sign of depression, which is most often manifested in the spring and autumn. morning depression should not be overlooked, morning longing that others can join symptoms of depression: inhibition of movements and thinking, changes in eating behavior, sleep disturbances, decreased libido can significantly aggravate the mental state. To morning depression did not become an ordinary habit that could lead to suicide, you need to know how deal with sadness and return yourself to a calm and active life?

• How to deal with longing?

Morning sadness is a sign of depression!

To signs of depression should include a triad of main symptoms - low mood, emotional and motor inhibition, manifested for at least two weeks. Along with the main triad signs of depression there are additional symptoms of depression: Difficulties in making decisions sleep disorders(difficulty falling asleep, early morning awakening, shallow or interrupted nighttime sleep, self-doubt, decreased self-esteem, lack of optimism for the future, changes in eating behavior (loss of appetite or overeating), constant guilt and self-destruction, suicidal thoughts and attempts.

Signs of depression can also be expressed by somatic signs associated with autonomic dysfunction and a significant decrease in libido, a violation of the monthly cycle in women. If a signs of depression become more pronounced, the first thing you should pay attention to is a change in the circadian rhythm. This pathological disorder is expressed morning longing, manifested by heaviness in the chest, depression and despair. morning longing may disappear during the day but reappear the next morning. For morning depression are also anxiety disorders, anhedonia, apathy, dysphoria, lack of a sense of self-preservation and loss of emotions.

To restore peace and joy in life, you need to know how deal with sadness in the morning!

How to deal with longing?

morning depression often becomes a reason for joining bad habits, first of all, to alcohol or energy drinks, which not only do not help in the current situation, but also aggravate the mental state. To deal with sadness- one of signs of depression, it is important to recognize the cause and make an attempt to deal with it, especially if it is caused by family conflicts, personal failures or stress at work. Take control of your feelings and regain your confidence, try to think positively and look for the positive side, even in negative situations.

Do not forget about general strengthening procedures, such as swimming, contrast showers, playing sports or physical education, and just walking in the fresh air will already significantly improve your emotional state.

To reduce the manifestation symptoms of depression, pay attention to food and sleep!

Healthy night sleep is the best way to get rid of morning longing, because during sleep it is produced hormone of happiness and youth– melatonin. Significant benefits for restoring sleep and reducing signs of depression bring antidepressant herbs, including motherwort, hawthorn, chamomile, hops, thyme, oregano, St. John's wort, lemon balm, mint, Ivan-tea (fireweed), valerian officinalis, mint , cyanosis blue .
Herbal preparations based on sedative herbs are easy to take and do not require additional time to prepare decoctions or infusions, and the innovative manufacturing technology has a number of significant advantages, it will convey all the medicinal advantages of sedative herbs. Preparations Valerian P, Motherwort P, Ivan-tea P (fireweed), St. John's wort P, biologically active complex Nervo-Vit, based on the collection of the best sedative herbs, will help relieve anxiety and longing, restore healthy sleep.
Herbal preparations will help to cope with morning longing, improve mood and general tone of the body: Eleutherococcus P or biologically active complex Elton P (based on Eleutherococcus senticosus) and Levzeya P biologically active complex Leveton P (based on Leuzei safflower), which can be taken only in the morning, so as not to provoke insomnia.

Vitamins Apitonus P and tonic herbal preparations will help in a short time deal with sadness, morning depression and drowsiness, but will also become the best helpers with increased mental and physical stress.

Fight with morning depression, thus you will significantly change your life and return an optimistic attitude for the future!

Depression in old age has its own characteristics!

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Depression in women. Why do women suffer from depression more often?

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depression in men. How to get a man out of depression?

Summer depression. How to get out of depression in the summer?

Unusual causes of depression in modern conditions.

We all know the feeling of sadness that comes in the morning. Heaviness in the soul, irritation and bad mood usually disappear after a few hours. But if this continues day after day, we begin to wonder what is wrong with us.

Fortunately, in most cases, nothing terrible happens. Of course, a sharp drop in mood at certain times of the day can be a sign of a depressive or anxiety disorder, but it usually occurs for other reasons: both physiological and psychological.

Physiological causes

1. High cortisol levels.

This hormone has a huge impact on how our brain works. Cortisol's "job" is to warn us of danger, and thanks to it, we tend to exalt small problems to the level of disaster. The next time the day seems to bring dangerous events that are difficult to cope with, remember that this is the body's natural reaction to rising cortisol.

2. Low blood sugar (hypoglycemia).

No matter how you set yourself up in a positive way, low glucose levels are closely related to mood. Hungry humans (like other mammals) rarely look "pleased". This is how our body works: the search for food is a priority for it. While you sleep, your blood sugar levels gradually drop. If the last meal was a few hours before bedtime, then you have not eaten for quite some time.

With physiology, everything is relatively clear, but the question is: “Where do the problems with glucose and cortisol go when we are on vacation?” It is rare that anyone experiences "morning depression" while traveling or relaxing in the country. That is why the greatest attention should be paid to psychological causes.

Unwillingness to deal with reality

Waking up in the morning, a person is immediately involved in a process that can be described in two words: “Who am I?” or "Where am I?"

When reality is too far from the dream, all the things we don't like come crashing down like one snowball. Fear makes it difficult for the brain to think rationally, but we can do something for it.

1. Before going to bed, decide what your first thought will be after waking up.

It should be positive, but not "made up". Fantasies on the theme "How everything is fine" will not help. But a reminder of your personal abilities (albeit small ones) will give a good mood. Even simply stating the fact that you can dance well or make delicious tea activates the part of the brain that releases dopamine. "Extinguish" the fire that kindles cortisol by throwing a "bucket" of dopamine at it.

2. As soon as you get out of bed, think about what you are doing every minute: “I get up, put on slippers, make the bed, go to the bathroom ...”

Add adjectives: “The slippers are soft and comfortable, the soap is fragrant…”

Fight the urge to use "unprintable" words or negative characteristics like "the floor is cold" or "the coffee doesn't taste good." If things are really bad, and it’s impossible to find anything pleasant, just state the fact: “I brush my teeth, wash my face, drink coffee.” The main thing is to focus on the present moment and not think about your feelings. You can not lie in bed and let the brain "wander through the labyrinth of unfulfilled hopes."

You can choose other methods: a dialogue with yourself or a morning ritual that resonates most with your inner self. As a last resort, remind yourself that a bad mood in the morning is a natural state, and in an hour or two it will end anyway.

Very soon, such actions will become a habit, and you will be able to automatically stop the morning alarm cycle.

: in the morning, after a person wakes up, he feels very bad, he feels hopelessness, depression, anxiety, shame; in the evening, these feelings subside slightly and he becomes more vigorous. Why is that? Depression is a state of mind that is based on the belief that I am bad, vicious, worthless and that I will not succeed. Another belief follows from this belief: everything was bad and everything will be bad (after all, I am worthless and incapable of anything, I can’t fix, make better what I now think is “bad”). Hence the constant anxiety and sadness generated by thoughts of a bad future that awaits me.

As soon as I wake up in the morning, all black thoughts about the future and about my viciousness immediately come over me in a wave, and there is a day ahead in which I need to complete many things that require strength. But what forces, if everything goes badly and I am a lost man? This is where depression kicks in. Gradually, in the process of carrying out daily activities, I one way or another pass into the “here now” mode of being, that is, into the most productive and only possible segment of my life, in this moment. And in it there are no fears just because they are all drawn by my imagination, which seeks to predict the future. There is no future in the "here and now" simply because we have not yet created it! the future has not yet manifested itself in our own actions. Therefore, fear recedes, anxiety subsides, hopelessness fades.

By the time I go to bed, I painfully want to completely get rid of my depression and therefore I “hide” in sleep, hide in it from the black thoughts that have been with me to one degree or another during the day. If I manage to fall asleep, I seem to interrupt their course, and again, during sleep, depression recedes. And then the morning starts and everything repeats.

This vicious circle of feelings is especially noticeable when a person takes antidepressants. In this case, he completely refuses to even in the slightest degree deal with his feelings, he just waits. And, accordingly, it swings on a depressive swing of emotions without any restrictions.

What needs to be done to break this vicious cycle? First of all, I need to admit to myself and others my feelings, to admit that I experience grief, pain, loneliness, anger and resentment towards myself because of specific reasons. Due to the loss of a job, property, loved ones, prospects, etc. Then you need to gradually start taking care of yourself, doing small or big nice things for yourself, that is, learning to love yourself, even one that can be sad, angry, have no job, home or love. And start looking for things you can do to show love to yourself, like finding new friends, a new job, a new sport, a new hobby. To do this, you need to set goals for yourself, break them down into small, achievable subgoals in the near future and move towards them. And thank yourself for achieving them.

Then the old worn-out DVDs in my head, on which only one thing is written: nothing will work out for me, I'm bad, everything will be even worse, will gradually become silent. The way out of depression is to destroy the mechanism of how we ourselves create our depression.

There is hardly anything worse than depression. Depressed mood, decline in vitality, hopeless pessimism, lack of desire to do anything and show at least some interest in existence ... This and much more accompanies this mental disorder. When a person plunges into such a state of mind, he becomes helpless, indifferent and "empty". Some people manage to do it alone, while others don't. But in any case, you need to know how to overcome depression and depression.

First stage

When depression is just beginning, a person refuses to be aware of this fact. He believes that he simply does not have the mood, fatigue at work or study, weather changes affect. In the first stage, the initial symptoms are accompanied by pronounced apathy, increased fatigue and lack of desire to do anything. Often there is a lack of appetite, problems with falling asleep, as well as irritability and nervousness. Despite being tired, a person cannot fall asleep even if he takes sleeping pills.

In addition, there is a deterioration in concentration, a decrease in efficiency, the disappearance of interest in former hobbies and hobbies. A mountain of cases begins to pile up that were previously managed to be solved long before the deadline. It's getting harder and harder to finish what you started. And this is not just a depressed mood and a lethargic state. This is how the initial stage of depression manifests itself, which subsequently develops more and more intensively.

Deterioration

If a person has ignored how the mood changes and, in general, his regimen, the restructuring of the body begins. the production of serotonin, which is commonly called the hormone of happiness, stops. He does not eat at all, or consumes some minimum to “fill up” his stomach. Immunity is reduced, and chronic diseases are exacerbated. The body fights "with itself", but it fails.

Prolonged insomnia sets in. A person ceases to think adequately and logically, he does not keep his behavior and emotions under control. It's like he's in another world where he doesn't care. To outsiders, it seems strange, and as if cut off from the real world. In especially severe cases, his condition is accompanied by auditory and visual hallucinations. It is at this stage, conditionally designated the second, that more than 80% of attempts to commit suicide fall. In the best cases, such people simply "close" in themselves, locking themselves up where no one will touch them, and immersing themselves in philosophizing.

Loss of the meaning of life

This is the last stage of depression. A person not only has no mood - he has no desire to live. His body still retains vital functions, but it is already working offline. But in the mental sphere, pathological processes begin to occur.

At best, a person will remain indifferent and detached from the world. And at worst, animal aggression will wake up in him. Such people are capable of harming themselves and others. Because they cease to perceive this world as something valuable, and cease to identify themselves with a Man, with a Personality. Of the consequences, memory loss, schizophrenia, and depressive psychosis are also possible. This is what a long-term depressed mood is transformed into. That is why it is so important to catch on even at the first stage, and either ask for help or get on your feet on your own.

Why is the blues coming?

Depression, depression and despondency always have prerequisites. Sometimes they are even combined into a complex. The reason may be a lack of vitamin D and the sun.

Even according to statistics, depression develops most often in the fall, when daylight hours are reduced. The sun is getting smaller, and it is he who stimulates the production of vital vitamin D in the body.

Health problems also often affect the psychosomatic state of a person. There is a depressed mood during pregnancy, menopause, problems with the thyroid gland, etc.

Often the prerequisite is overwork or exhaustion of the body. Constant work, busy schedule, eternal employment with problems - it is logical that the body begins to mope. But such cases are treated very simply. You just need to take a vacation and let yourself relax.

And the last popular reason is the lack of physical activity. If it is not, then endorphin stops being produced. But it is he who is the hormone of joy. By adding a jog or a couple of hours in the gym for a week to your regimen, you can see how your condition improves. Both physical and psychosomatic.

What to do?

First, don't give up and don't give up. If this is the first stage, then everything can be fixed. The main thing is to act immediately.

If a person began to notice a bad mood in the morning, which only gets worse during the day, you need to bring more movement into your life. Physical work brings satisfaction. Even cleaning the house will help streamline your feelings and thoughts. But lying on the couch only worsens the condition.

You also need to start constantly pleasing yourself with your favorite things. It can be anything - shopping, gatherings with friends, ordering a whole mountain of delicious food at home, going on vacation, dancing, drawing, riding a swing. You just need to forget about all the worries, your age and responsibilities, and do what you want.

Relaxation is also important. Foamy hot bath, aromatherapy, music caressing the ear, and after delicious coffee, and reading an interesting book, sitting in an easy chair under a blanket - sounds like an introvert's paradise. If a person is overtaken by the blues, then silence and such a utopian comfort will help him relax and unwind a little.

Finding an exit

Of course, there are people who do not leave blues, depression and despondency only after signing up for the gym and a couple of days off. In more severe cases, you need to act more radically.

A change of scenery can help. When a person is depressed, the same ceiling with walls that appears in the morning before his eyes every day is incredibly depressing. You need to leave, and preferably closer to nature. She heals. The sounds of falling water, a babbling stream, birds singing, the rustling of leaves, the rustle of grass - this has a therapeutic effect and helps to reduce the level of stress hormones, as well as normalize blood pressure. This atmosphere is healing. For a person under arrest in a noisy stone jungle, it is simply necessary.

In addition, it is impossible not to mention the qualitative difference between fresh natural air and stale air that reigns in the premises. Like it or not, but in most cities it is spoiled by gases and harmful emissions. Even ventilation won't help. Whether it's forest or sea air.

And, of course, bioenergy. The city “presses” on all people and devastates them. What is it like to be in the center of the bustle of a depressed person who has been overcome by depression? You can feel pure bioenergy only by coming into contact with nature. Meet the sunset, lie down on the grass, walk barefoot on the sand, swim in a crystal clear pond ... they say, this way you can get rid of static electricity. Be that as it may, in the bosom of nature, a person rather quickly leaves the state of despondency, and begins to feel the taste of life again.

Help from a specialist

Sometimes, it is necessary. Constantly bad mood due to all of the above is one thing. But the reality is known even much more serious cases. Those in which it is really impossible to do without antidepressants, therapy and talking with a doctor.

This refers to a psychological disorder provoked by something that destroyed a person's life in an instant. It could be anything. Death of a loved one. Loss of all accumulated wealth. Betrayal or betrayal. The destruction of all plans, hopes and dreams without exception. Sudden changes. At such moments, one can really understand a person who loses the desire to exist in this world. Because her very purpose, the reason for which he woke up in the morning, is leaving his life. The person loses himself. And this is something that even the enemy does not want to wish.

Treatment

It starts with psychotherapy. To which a person suffering from depression and a chronically depressed state comes with difficulty. People resist for various reasons. Most often because they consider going to a psychotherapist to be a “edge”, or they don’t want to be considered crazy, or they “dig” in their head. In such cases, the support of loved ones and motivation on their part is very important. It is extremely rare for people to go to a psychotherapist on their own. Most often, they are convinced by relatives, and in especially difficult cases, they even organize sessions by force.

Psychotherapy implies a therapeutic effect through the psyche on the human body. The doctor helps the patient get rid of social, individual and emotional problems, first establishing a deep personal contact with him through conversation. Often accompanied by cognitive, behavioral and other techniques.

Medical assistance

Medicines are also prescribed. Depressed mood, the causes of which are also determined by the doctor, is treated with antidepressants.

These are psychotropic drugs that normalize the level of neurotransmitters (such as dopamine, norepinephrine and serotonin). After taking them, a person’s mood and appetite improve, longing, anxiety, insomnia and apathy disappear, mental activity increases. And he's on the mend.

Release of emotions

A person who is constantly accompanied by a spoiled mood rarely wants to communicate with someone. More often he is overcome by a desire to close himself from the outside world and worry. The main thing is that no one climbed into the soul. A lot of people feel like they can't be understood. Someone is afraid of selfishness - to open the soul, and in response to get a spit.

Well, it often happens that way. But the release of emotions is necessary. The methods by which it can be carried out are extremely simple. Someone is trying to find sympathy on the Internet, under the guise of an anonymous person. Others take a notebook and begin to splash out their experiences on the sheets. And that makes it easier. It's better than texting someone. No need to formulate words - it is enough to state what reigns in the head and soul. Often, in the process of maintaining such a kind of diary, good, correct thoughts come. Sometimes it is possible to find out the exact cause of one's own, or an idea is born on its own regarding how to deal with it.

Set goals and go for them

Here's how you can "drive" a depressed mood. What should a person do if depression has completely swallowed him up? You need to push off the bottom. No matter how difficult it is. All psychologists recommend this method. You need to set a goal for yourself. It may be insignificant. A person who has locked himself at home, for example, needs to force himself to go outside every day for at least 15 minutes. This is real. Choosing a goal, you need to focus on your own resources. After its implementation, you must definitely reward yourself, at least with praise for a new achievement.

It is also recommended to find comrades in misfortune - those who also suffer from depression. If relatives and friends do not understand a person, then such people will definitely be able to find support. Because they know what he's going through. The meeting of "soulmates" will help reduce the feeling of isolation, find understanding and even advice.

Finding Joy

Finally, I would like to note one more effective recommendation. Many experts advise depressed people to find a new meaning in life. Something that makes you want to wake up. The best option is to have a pet.

Even medicine confirms the importance of animals in restoring the well-being and emotional state of a person. There are official statistics confirming that people who have a pet are 30% less likely to seek medical help. Animals are great companions that bring joy.

In addition, starting to take care of a pretty living being, a person will increase the energy of compassion, feel spiritual warmth. After all, there is so much unconditional love in animals that it simply cannot but be transmitted.

“I absolutely do not want to get out of bed in the morning. I don’t want to go to work, I’m in a bad mood, I don’t want to communicate with anyone”

“I don’t want to eat anything, I’ve lost weight, I think all the time that I’m a loser. Colleagues say that I am appreciated at work, but I am sure that I am about to be fired. ”

“Often my head hurts, everything became completely uninteresting. I began to sleep badly.
I can't figure out what's wrong with me"

What unites these people? All of them suffer from depression in one form or another. Now this word can be heard very often, but what is depression really?

What is depression?

First of all, depression is a disease. But how do you distinguish depression from just a bad mood?

In a state of depression, a person’s mood decreases for a long time, what used to be pleasurable and interesting ceases to be such. Physical weakness appears, sleep is often disturbed and appetite disappears, weight decreases. Ideas of guilt arise, the future looks bleak, self-esteem and self-confidence are reduced.

Not all mood swings are depression. To make a diagnosis, this condition must last at least 2 weeks. In a chronic course, periods of depression can last for 6 months or more. Depression varies greatly in severity, from low mood to severe depression, in which a person cannot get out of bed. Depression is often combined with anxiety, this is the so-called anxious depression.

Sometimes a person does not feel a depressed mood at all, but instead complains of bodily symptoms - heartaches, migraines, skin and gastrointestinal tract diseases. This happens when a person does not know how to respond to a situation with their emotions.

What is the cause of depression?

“It all started for me for no reason, like everything in my life was normal, and suddenly depression”

In fact, depression does not happen without a cause. It’s just that in some cases, the reasons for it are obvious - some kind of serious life shock (divorce, loss of a loved one, loss of a job), while in others depression occurs without an apparent external reason. But even in this case, there are reasons.

Scientists now believe that depression is caused by a combination of several factors. In some patients with depression, genetic factors play a role, ie. predisposition to depression can be inherited. But it is not depression itself that is transmitted, but only a predisposition. If you have a predisposition to depression, it means that it can manifest itself only under certain unfavorable circumstances. An important role in the development of depression is played by psychological factors, in particular upbringing, family environment, severe stress during childhood (for example, separation from parents).

A major factor in the development of depression is a particular style of thinking that contributes to depression.

Thinking patterns that contribute to depression

“I've been with the company for 3 years now. He rose to the rank of department head. But I feel like a complete loser, because I set myself the goal of becoming a deputy director ... "

“I failed the interview. I feel like people like me don't get hired."

Let's take a closer look at some of the features of thinking that can lead to depression.

• Perfectionism. You are sure that you should achieve only the best result in everything. Depressed people are rarely satisfied with what they do because they set very high standards for themselves. Perfectionism makes them work with overexertion, which causes severe exhaustion and constant anxiety about the result.
• Black and white thinking. You think on the principle of "all or nothing" - "If I did something halfway, then I did nothing", "Either I won or I lost." This way of thinking is very dangerous, because it does not allow a person to see intermediate options for the development of events.
• Catastrophization. When some minor trouble happens, it seems to you that a catastrophe has occurred. “If my child got a deuce at school, then this means that he will not be able to study!” Catastrophic thinking causes great anxiety and takes a lot of energy.
• "I should". You constantly tell yourself that you should: be a good husband/wife, parent, employee, always get things done, don't get mad at other people… The list is endless. The so-called "tyranny of duty" does not allow a person to enjoy life and take time for himself.

These are far from all the thoughts that contribute to the development of depression. Any person has many of them, but in patients with depression they take up most of the time. Psychotherapy can help you combat these thoughts and learn to think more realistically.

How to treat depression?

If you suffer from depression, the first thing you should do is contact a psychiatrist. Unfortunately, very often in our country people are accustomed to turning to psychics and fortune-tellers rather than to medical specialists. Only a psychiatrist can properly diagnose you and decide if you suffer from depression.

Depression is treated with the help of psychotropic drugs - antidepressants prescribed by a doctor, and with the help of psychotherapy (it can be carried out by a psychotherapist or clinical psychologist). In severe depression, treatment with antidepressants is absolutely necessary, because. in this state, suicidal thoughts and suicide attempts are not uncommon. It is best when antidepressant treatment is accompanied by psychotherapy. In milder forms, psychotherapy alone can be dispensed with.

“The doctor prescribed me antidepressants, but I am very afraid to take them, I heard that they are addicted to drugs, and they also make you very fat”

Antidepressants are medicines for depression. Now there are many types of antidepressants. Modern antidepressants are much easier to tolerate by patients and have fewer side effects. Only a psychiatrist should prescribe and cancel antidepressants. He will also tell you about the features of taking and the effects of these drugs.

The notion that antidepressants cause addiction is a big misconception. With proper treatment under the supervision of a psychiatrist, this does not happen. It is very important that you are in constant and regular contact with your doctor. Don't be afraid to ask questions about your treatment, how the drug works, and about side effects. Various side effects of antidepressants are quite easily eliminated and reversible.

“I started taking antidepressants, I drank for three days with no result - I quit”
“When I got better, I stopped the pills and everything started again,” - this is often heard from patients. The fact is that antidepressants begin to act gradually, accumulating in the body and the full effect appears after about 2 weeks. You can not cancel antidepressants on your own and change the dose on your own.

Do not think that you will have to take these medicines for the rest of your life. With proper treatment, after a while you will be able to do without them. But at the same time, you should tune in to a long process of treatment. It is also important to understand that there can be some ups and downs in the treatment of depression. If you feel worse for a while despite taking antidepressants and psychotherapy, do not despair. Such periods are associated with both external circumstances and the individual action of the antidepressant. Contact your doctor so that he can change the treatment regimen if necessary. If you are undergoing psychotherapy, do not be afraid to tell the therapist about the deterioration in order to develop further strategies.

What is psychotherapy?

What is psychotherapy? Simply put, psychotherapy is a treatment with a word. A psychotherapist helps a person to independently understand what dictates his feelings and actions. Precisely on their own, because many people have a misconception about a psychotherapist as a person who will give specific instructions on how to live correctly. In fact, many people can give advice, but they rarely make life easier, since they are most often based on the adviser's experience. And the role of a psychotherapist is completely different - he creates conditions in which a person makes decisions himself, begins to better understand what is actually behind his problems.

The most recognized and widespread throughout the world are two types of psychotherapy - psychoanalytic psychotherapy and cognitive-behavioral psychotherapy.

Psychoanalytic psychotherapy is the oldest form of psychotherapy currently in use. One of the main ideas of this type of psychotherapy is the existence of an unconscious sphere of the psyche. Thoughts and desires that are unacceptable to us are often not realized by us. For example, you cannot understand why, for no apparent reason, you have a strong dislike for someone. This person may remind you of someone significant to you, but this similarity is not realized. Until you remember who you are really angry with, it will be quite difficult to get rid of irritation.

Relationships are another important target of psychoanalytic therapy. Often they are built on the basis of the experience of previous relationships (early childhood experience plays a particularly important role). Most often, in adults, memories of childhood are greatly distorted and their connection with current relationships is not obvious. Moreover, it is very difficult to recognize some recurring stereotypes in adult relationships. For example, some women constantly enter into close relationships with men who suffer from alcoholism. During psychotherapy, these stereotypes are realized and their connection with past experience is established.

Psychoanalytic Therapy- lengthy procedure. It can last for several years with a frequency of two to five times a week. There are relatively short-term forms - 1-2 classes per week for several months to a year.

Cognitive Behavioral Therapy- a younger direction in psychotherapy. The main idea of ​​CBT is the dependence of a person's emotions and behavior on his thoughts.

All people have so-called automatic thoughts. These are thoughts that come to our mind automatically and are not challenged by us. For example, a patient says that her mood deteriorated greatly after her boss looked at her. After analyzing this situation, it turned out that an automatic thought flashed through her: “If the boss looked at me, then he is not pleased with me!”, And it was she who spoiled the woman’s mood.

If you learn to capture these thoughts, check their correctness (“What does it say that my boss is unhappy with me?”), And challenge them, then you can get a powerful means of regulating your own emotional state. Behind automatic thoughts are deep beliefs about yourself, about people, about the world around you, which are formed in childhood and are often not realized. You can also work with them, realizing and changing, if necessary. In CBT, a system of homework and behavioral exercises is widely used. CBT is shorter term than psychoanalytic therapy (20-40 sessions once a week).

What happens if depression is not treated?

“Bad mood, you’ll think that now it’s being treated for every trifle”, “You’re a man, pull yourself together, what are you up to?”,- this can be heard all the time. Many people suffering from depression do not seek help because they feel it is embarrassing to deal with problems on their own. This is a very big mistake. Why?

• Firstly, it is difficult to cope with depression on your own, and advice to pull yourself together will not help here. Asking for help is not weakness, on the contrary, it takes a lot of courage to admit your problems and fight them. Seeing a specialist is your first step on the road to recovery. Turning to a specialist, you make a conscious choice in favor of health.
• Secondly, depression without treatment leads to serious consequences:
  • People who do not receive treatment for depression for many years may lose their jobs, lose friends. They also often have family problems, up to the destruction of the family.
  • If a person has suffered from depression for many years without receiving any help, their treatment may be more difficult and lengthy.
  • A dangerous consequence of depression without treatment can be alcoholism. According to some reports, up to half of people suffering from alcoholism are diagnosed with depression, but have never received appropriate treatment. Alcohol has a short-term antidepressant effect. But over time, it only increases depression, not to mention the emergence of dependence on alcohol.
  • Finally, the most dangerous consequence of depression without treatment is suicide attempts. If you have suicidal thoughts, see a psychiatrist immediately.

Can you work while being treated for depression?

“The doctors diagnosed me with depression. I decided not to work, because overexertion, stress at work is harmful to me. I have been sitting at home for two years, mortal longing "

“I decided to fight depression. I thought that if I work more, there will be no time to think about nonsense. I loaded myself with work, but I realized that I couldn’t cope”

So after all, what is more correct - to work or not? In fact, for a person suffering from depression, moderate activity is simply necessary.

It is very important to try to entertain yourself, go to the store, go for a walk, meet friends, even if it does not bring the former pleasure. The following paradoxical principle is important here - "For some time I will have to live with depression." This means that you do not have to wait until you are fully recovered in order to start doing something. Many patients say: “When I feel that I have recovered, then I will move mountains, but now I am not capable of anything.” It is not right. You need to start trying to do some things while in a state of depression.

If you are being treated for mild or moderate depression, you may well be able to work. But it is very important to adjust your work schedule. Avoid unrealistic deadlines and rush jobs. Try not to work overtime. Do not try to cope with depression by loading yourself with a large number of cases. This can lead to rapid exhaustion and worsen your condition. It is important to understand that depression is not a time for big changes and decisions. Give yourself permission to take small steps.

If you are undergoing treatment for severe depression and are unable to work, do not despair. Let your treatment become your work for a while.

In any case, discuss work-related issues with your doctor or psychotherapist.

Can you help yourself?

As mentioned above, depression is a disease treated by specialists. And your first task is to find those who will provide you with qualified assistance. But you must understand that without your efforts, the results of treatment will be much worse or appear more slowly. So what can you do to help treat depression?

1. Follow the routine of the day
   • It sounds trite, but in fact, the correct sleep and rest regimen is very important for improving your condition. Try to go to bed and get up in the morning at the same time.
   • Avoid self-administration of sleeping pills (without the recommendation of your doctor). Although sleeping pills help you fall asleep quickly, this sleep is different and less beneficial for you. If you take sleeping pills uncontrollably, increasing the dosage, after a while you will not be able to do without them.
   • Don't go to bed too early. If you have been going to bed at one in the morning all your life, do not try to fall asleep at 22.00.
   • Try not to sleep during the day for more than 20 minutes, so as not to disturb the night's sleep.
2. Go about your daily business

   Often people in a state of depression completely stop doing everyday activities, to the point that they stop taking care of themselves. And the longer they stay away from their day-to-day activities, the less confidence they have that they can handle life. As already mentioned, start taking small steps, without waiting for the depression to end.

   • Start doing things that bring you pleasure - read magazines, go for walks, do your own hobbies. An important principle is to do it even if you don't enjoy it as much as before.
   • Take care of yourself. Take a shower, do at least a minimal exercise. Try to cook your own food at least once in a while. Even if you have severe depression, doing your daily activities will help you feel that you are able to cope with them. An important principle is not to demand too much of yourself.
3. Keep in touch

   Yes, when a person is depressed, it can be difficult to communicate. However, if you maintain relationships with people, the process of your recovery will go faster. You will feel that you are not alone and you will be able to find someone who understands you.

   • Do not hide from loved ones that you suffer from depression. Try contacting them for support. The constant mask of good mood and the fear of appearing weak take away your strength and increase your depression.
   • Try to keep in touch with your friends. The principle already mentioned is also important here - do it, even if it does not yet bring former pleasure. Try to take an interest in their life, this will help you break away from the constant fixation of your own problems.
4. Avoid alcohol, drugs and stimulants

   As already mentioned, alcohol brings temporary relief, but subsequently only increases depression and ruins your life. The same thing, only more so with drugs. It is also important to limit your caffeine intake as Excessive stimulation of the nervous system can subsequently cause an increase in depression.

One well-known psychotherapist asked a patient "Who recovers from depression?" He answered: “The one who is treated recovers.” Remember this principle, and you can return to normal life.

Kochetkov Ya.A., Moscow Research Institute of Psychiatry
Scientific and methodological center of psychoendocrinology
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