How to deal with depression on your own? Self-help group and internet. Stressful situations in women

Based on daily experience, alone or at the same time with therapy and medication, we have developed our own method to overcome the worst period of life in the best way for us. The following recommendations and suggestions for what to do during depression have been developed by people in the Depression Group. Sometimes these tricks work, sometimes they don't. Just try to stick to them until you find a technique that works for you.

Write it down.
Keep a diary. Sometimes putting thoughts on paper helps keep you from running in a vicious circle.
Listen to your favorite "rescue" songs (those songs that have a strong positive impact on you).

Read. Go to the library and choose the literature that you have long wanted to read, books about depression, religious books, moral books, biographies of people who have experienced deep depression but continued to live. For example, Fyodor Mikhailovich Dostoevsky.

sleep enough time.
Even if you are very busy, do not forget to sleep. Notice how your perception of things changes after you get a good night's sleep.

Don't be alone.
If you feel like you are becoming a danger to yourself, don't be alone. Find people who will be by your side. If this is not possible, call them. If you can't think of someone to talk to, call the emergency line, even if you're in this moment you are in great anxiety.
Hold on to someone, let him hug you.
Don't forget about food. Notice how eating makes you feel better.

Organize an unusual lunch for yourself.
If possible, invite someone to it.
Take a bath, whichever you like - scented or with foam. Take a walk.
Spend time playing with the kids.
Buy yourself a present.
Call a friend.
Read comics.
Do something unexpectedly pleasant for someone from your environment.
Do something unexpectedly pleasant for yourself.
Go outside and look at the sky.
Do some light exercise while walking, but don't overdo it.
Very suitable weeding, digging in the garden.
Sing. If you are afraid of criticism from your neighbors, take a car trip and sing your heart out while driving. There is something very sincere in the very physical act of singing old favorite songs. Perhaps the rhythmic breathing that this singing evokes, the lyrical images of the texts will have a beneficial effect on you as well. The lullabies are especially good.
Choose a simple task for yourself (for example, sweep the floor) and complete it.
Find a suitable reading for yourself, and read aloud.
Eat something high in calories.
Bring flowers home and look at them.

Exercise, sport.
It's amazing how some people can play sports, despite the disgusting state of health.

Perform some specific action that, although insignificant, is unusual for you.
This will help you feel lighter because you will achieve something, instead of feeling helpless in the midst of abstract worries and expectation of great changes. For example, say "hello" to someone you don't know if you're trying to be a little more social. Or wash part of the room if you're trying to regain control of your home.

If you are very concerned about avoiding something, try to get support from someone in order to face this problem.

Get out of bed.
Many depressions are characterized by feelings of guilt. Many of the states that people indulge in because of their depression (stay in bed, stay at home) contribute to worsening depression because they cause these people to feel like the situation is getting worse. So, if you have already slept for about seven hours, try to get out of bed the moment you wake up ... You may not always succeed, but when you do, you will be pleased to start the day with a fresh mind.

Get out of the house.
This type of work for some people is a real salvation. When depression has consumed you completely, you may find that you have difficulty with mental activity, but it is quite possible that you are able to engage in physical labor. One depressed person described what was happening: “I spent two weeks cleaning the house: I cleaned the cupboards, washed the walls, threw out all the rubbish ... During these two weeks, the thought gnawed at me:“ I don’t clean very well, my house doesn't look neat, I don't even know how to really clean." However, in the end, my house really shined with cleanliness!”

Take up volunteer work.
Do it on a regular basis to keep emotions in check, any work... It will help take your attention off your own person, and focus on other people who may have problems that are more serious than yours (even if these problems are temporary).
In general, it is extremely important to try to understand that the goals that you are not able to achieve are unattainable simply because you are depressed, do something that you are ABLE to do, even if it seems very difficult (clean the apartment, go to walk with a friend, get out of bed). In time it will turn out to be something you CAN do but still don't want to, then keep trying and do it anyway. You won't always succeed, but keep going. And when you achieve success, you will be very surprised to look back and say: “I felt like a complete nonentity, but now I see how great I did it!” By the way, this is the same technique that usually works with physical labor(cleaning, cooking, etc.) Mental activity often fails until the depression has passed.

Do not set yourself difficult goals and do not take on too much responsibility.
smash big assignments many small ones, prioritize, and do what you can do the best you can.
Don't expect too much from yourself. Unrealistic expectations will only increase the feeling of failure, as they cannot be met. Perfectionism (i.e., the irrepressible pursuit of perfection) leads to worsening of depression.

Try to be with other people, it's usually better than being alone.

Take part in activities that will help you feel better.
You can try quiet activities, going to the movies, going to dance school, playing ball, or participating in social life. Don't get too worked up, and don't be discouraged if your mood doesn't improve drastically in as soon as possible. It takes time to feel better.
Don't make any major life decisions such as leaving your job, getting married or divorced while you're depressed. negative thinking that accompanies depression can lead to irreparably wrong decisions. If you are forced to make this kind of decision, explain that you will make it as soon as you come out of depression. Remember that you do not see yourself the world, and the future in an objective light, while you are depressed.

Although people may advise you to “let go” of your depression, this is not always possible. Relief from depression usually requires taking medication with or without psychotherapy. You can't just force yourself to "get rid" of it. Asking to be "freed" from depression makes as much sense as asking someone to be "freed" from diabetes or a lack of thyroid hormones.
Remember: depression makes you keep negative thoughts about yourself, about the world around you, about the people around you and about your future.

Remember that your dark thoughts are not a rational way of thinking.

It's like looking at yourself, the world, people and the future through a fog of negativity. Do not take your "black" thoughts for reality. They are only part of depression and will disappear as soon as this condition can be treated. If your negative (hopeless) outlook is leading you to seriously consider suicide, be sure to let your doctor know and ask for help. Suicide can be irreversible action based on your unrealistic, hopeless thoughts.
Remember that feeling like there is nothing to be done about depression is only part of getting depressed. Reality, perhaps, has nothing to do with the hopelessness that you imagine.
If you are on treatment:

a) Take your medications as directed. Continue to take them for the entire period that you have been prescribed.

b) Discuss side effects with your doctor beforehand.

c) Do not stop taking your medication or change the dosage without discussing with your healthcare provider, unless you have agreed to do so in advance.

d) Do not forget to check with the doctor (and at the same time in other sources: the Internet, literature) the compatibility of your medicines with other substances. Ask your doctor or pharmacist for prescriptions, check it in the description. It doesn't hurt to be careful.

Don't rely on your doctor knowing everything. Read as much as you can on your own. Some of what you read will turn out to be useless and erroneous, but most of the articles will help shed light on your situation.
Discuss with your doctor if the medications you are taking cause unwanted side effects. side effects.
Be sure to check with him if you think that alternative treatment may be more suitable for you.
Be sure to tell him everything that you find important.
Feel free to seek the advice of another specialist if you find you are not getting the results you want with the one you have.
Avoiding appointments because you are "too sick to go to the doctor" is a very bad idea...

If you're running out of time, don't try to do everything at once. Start with just one. Then do one more. Handle one issue at a time.

If you're trying to remember too many things to do, it's best if you write a to-do list. With this list, work on one item at a time. Trying to do many things at the same time cannot be successful. It may be useful to have one short list things for now, and a longer list of things that you agree with yourself not to worry about right now. Once you've finished making a long list, try to forget about it for a while.

If you have a to-do list, also have a to-do list of the things you have already completed and congratulate yourself every time you achieve something. Do not remove completed tasks from your "to do" list. If you do this, you will only be left with a list of unfinished business. It can be helpful to have all the points in front of you so you can see what you have already achieved.

Usually, alcohol only aggravates depression. Many cold medicines contain alcohol. Be sure to read the instructions. If you are taking medication, simultaneous reception alcohol can have a negative effect on you.

The book, the title of which is placed in the title “What to do to cope with depression. Reasons to Live" by Melody Beatty, Tyndale House Publishers, Wheaton. This book reveals the motives that argue in favor of living instead of committing suicide, but it is also very useful if suicide is not included in your plans. Here are excerpts from it:

Do two things every day. During a hard crisis, when you absolutely want to do nothing, DO two things every day. Based on your physical and emotional state, one of two things can be taking a shower, and phone call, and writing a letter, and painting a room.
Get a cat, a kitten. Cats are clean and quiet, often easier to get than dogs. They are warm, fluffy and purr gently.
Returning to the main topic of conversation:
Remember, we are not weak because we are, and not because we feel bad. According to studies, the lack of Serotonin in the brain increases a person's tendency to suicide. There are medications that can help.

You see: hope EXISTS. If you haven't found the right medicine that works for you, keep looking. Sometimes it takes a while to find the right combination.
Suicide provokes heredity, and if family members have committed suicide, or are suicidal, relatives are at risk. See now how genetics and chemistry affect lives? There is nothing illegal in the character of a person.

In addition, if in our childhood we had to endure psychological trauma, then we, in fact, were deprived of the opportunity to be who we really are, to become what the Creator intended us to be. But it is in our power to do everything possible to grow up to the extent of the image He has conceived for us. with God gracious help we will have the strength to change everything for the better. But the choice of the path (to Him and with Him or from Him and without Him) depends only on us.

Perhaps we are just so used to shutting down and running away from our painful past that it ends up leading us to lose our temper, become angry, or have suicidal thoughts. While you are able to do this, I recommend that you consider your pain from the past and, while you are able, remember it. Talk about her. Write down your feelings. When we for a long time try to hide from our pain, often with bad habits we cannot change our behavior.

If you are depressed, remember that anger is the other side of the coin. Anger always accompanies depression. The problem is that our anger is directed against ourselves.
There is a lot effective ways get rid of anger, and by taking steps in this direction, we can get rid of our depression along the way. We can tear newspapers to shreds, accompanying this action with screams, and even swearing (a scream is powerful tool). We can put a chair in front of us, imagining that our “inner villain” is sitting on it and tell him everything that we feel, shout to him how angry we are, and how much the situation hurts us.
Also, we can take pillows and throw them on the bed. Don't forget the loud scream! We can take a towel, cover our mouths with it, and scream, and scream, and scream. A towel will muffle the sound, especially if you have restless neighbors.
By this time, if you feel safe and tired from the day, call and make an appointment with your doctor. Be honest about what is happening to you.

Call your doctor and tell him that you feel like killing yourself.

Call a friend and ask, if he has the opportunity, to stay with you this time. Or, if you are able to drive, ask him to host you. If you feel that you have no friends, or that your friends will not be able to support you, call the hotline. Tell me what's going on. Tell me how you feel. Scream and yell if necessary. Let your feelings come out.

As I said, if you are drunk or have taken drugs and you feel that you cannot sober up yourself, contact the appropriate rehabilitation centers nearby. Let them determine your condition.
You need to be sober to begin the healing process. This should be your second goal, the first is not to harm yourself.
Do you feel the need to hurt yourself right now? If you feel like you MUST hurt yourself immediately, take some ice from the fridge and apply it to yourself. It will give you the pain you crave, but won't hurt you in the end. While you hold this ice, call someone!

Remember, you are not alone. Remember, everything you feel and think about right now is likely to have a distorted look. People will really help you. You can find help. You can find people in a similar condition on this site.

Don't forget to check similar resources online and offline.
It may seem to you that no one in the whole world can understand you and feel like you. But you will overcome dark side moon," and the sun will definitely RISE. Remember, your current condition is temporary. You will get better soon.

Some of us have had to go through very difficult times, losing trust in people. In our childhood, the very people we should have trusted (parents, nannies, siblings, teachers, etc.) were the ones who hurt us. Part of recovery and feeling better is learning to trust people again.
However, I beg you to trust me when I say that your life will DEFINITELY improve and you will feel better. I know you don't want to die, you want to end your pain. Stay alive and trust me, the pain WILL GO.

Trust me when I tell you that you will get better. The Lord God loves us all, He is not meant to make you feel this way forever. Turn to Him simply as a child, for we are all His children. Ask for His support and He will definitely help.

If you are a teenager, I want to encourage you to talk to your parents about your feelings. Perhaps you feel like they don't understand you and don't care about you. But you just make an attempt to talk and see what happens.

If you do not have money for a paid doctor, just contact the medical institution at your place of residence.

It's okay if you still don't feel well. You may not have mastered the situation yet. Your pain is real and I know it. Just do not harm yourself, later you will definitely understand, as soon as you recover, that you are worthy of life.

Take every second and every minute of this crisis individually, and no matter how you feel, CALL SOMEONE.
If you are a believer, it's time to remember this. If you are familiar with prayers, it's time to pray: this can be done in Church or at home. In your own words or according to the Prayer Book: www.molitvoslov.com

My thoughts and prayers are with you.

According to modern psychologists, about 5% of people who live in big cities experience periodic panic attacks. The problem of many people who have experienced this attack at least once is not knowing how to deal with it. We spoke with a panic attack specialist who told us about how to do your own "treatment" at home if you have panic attacks.

Psychologist Victoria Orlova (Instagram: @ps_orlova) shared with us information about what panic attack how it manifests itself and how to deal with it.

A panic attack is a short bout of acute fear that is always accompanied by an adrenaline rush. What are the symptoms of a panic attack? A panic attack is usually accompanied by symptoms such as shortness of breath, rapid heartbeat, dizziness, and a feeling of confusion. Usually it all starts with some kind of ailment, such as dizziness, which a person is afraid of, perceiving it as something dangerous, after which the body mobilizes, adrenaline is released, panic occurs.

Causes of panic attacks

It is important to understand that panic attacks never start out of the blue, they always occur. against the backdrop of nervous tension and emotional distress. Therefore, the answer to the cause of panic attacks must be sought in personal life, where something does not turn out the way a person expects.

In order not to be afraid of this phenomenon, it must be remembered that a panic attack does not threaten either the physical or mental state of a person. An attack does not lead to health complications, loss of self-control, or insanity.

All people sometimes feel loneliness, sadness and disappointment. A bad mood is one of the defense mechanisms, a reaction to stress. But in some cases, this state can be delayed indefinitely. The most important thing to do to start is to understand its causes. In order to defeat the enemy, you need to know him by sight!

Finding the causes of depression

Depression is not just a depressed state of mind. This is a disease that can organic nature. Only a doctor has the right to diagnose depression, but some signs serve as an alarm signal. The symptoms are quite varied. AT general case, it is characterized by a gloomy mood, sleep disturbances, loss of appetite (in rare cases vice versa), chronic fatigue, weakness, avoidance of social contacts.

Depression is often associated with reflections on the meaning of life and one's place in the world. We ask ourselves questions: do I really love and appreciate? How well do I manage my responsibilities as a parent, child, friend, colleague? Have I qualified as a professional? And not always a person is satisfied with what he understands in the course of such an analysis.

How to deal with depression on your own

A person uses a single algorithm to solve problems various types. Based on given conditions and unknown variables, the mathematician goes through various methods to find answers. But is there an answer to the question: how to deal with depression on your own? Is there a universal method for understanding how important you are to your family? How loyal is your friend or sincere life partner? The search for an answer to such abstract questions turns into endless walking in circles. With each new detour, a person interprets any little things differently. He starts to dig and find out for the thousandth time whether that look was contemptuous, the phrase was insulting, or the gesture was humiliating. Depression is a dead end. You tried to solve the problem, but at some point you gave up.

Artists all over the world are inspired by human searches and quests. Why not try to understand the inner world of a hero who is stuck in his own experiences, just like you yourself? See if he found a way out and how? Why did the character make this choice? Information in the video format is conducive to passive perception, but only active viewing will help to recognize the motives of the hero. Probably, a comparison with him will resonate in your soul.

Find a place to mourn

Awareness of what binds us to each other, and what is unique feature is an important element in personal development. People need to reflect on their vision and understanding of the world. But a depressed person over and over again comes to the conclusion that no one needs him, life is empty and meaningless. Even if such thoughts cause feelings of loneliness, longing and worthlessness, you should not run away from it, otherwise they threaten to turn into obsession. Find a secluded place and sit in silence. Try to analyze your destiny. No one can understand you and your experiences the way you do.

read books

There is no better way to relax than to read good book. No matter how much the movie is praised, the movie is still - finished product. The book is a dialogue between the author and the reader.

Writers sometimes convey the subtlest nuances and shades of the character's soul, which remains beyond the capabilities of the screen. Perhaps you will find those books that will completely change the worldview.

When a person is fixated on himself, it is difficult for him to break out of the cycle of doubt. It is the ability to compare your problems with the problems of others that will tell you how to cope with depression on your own.
It's good if there is time for volunteer work, but if not, help your child with homework or share the secret of the signature pie with someone. And nothing helps to find a common language with people like a common cause.

Bring it to the point of absurdity

Imagine what could happen if all your fears were suddenly realized, and find a reason for irony in this. “Okay, I feel like I’m not doing my job. Maybe I'll be fired soon. Then I will have nothing to pay for the apartment. We'll have to sell things." But don't stop there. “Maybe you have to live in the garbage. And what? There are such people. I wonder how they live? Maybe they have something like a community? Probably, there are entirely academicians, we will discuss Kant's concept of the “thing in itself” or the technology of the future in the field of medicine in the evenings near the fire. We will turn into gnomes with huge beards. Of these, you can even braid pigtails. I also have a thick beard. Then it will be necessary to keep it in order. Okay, if I have to move to a dump, I'll need to grab a comb. Laughter through tears - strange, but useful.

Communicate with animals

Not only communication with people relieves the feeling of loneliness. Communication with animals also has a beneficial effect on well-being. Just crushing a warm lump is a pleasure in itself. Talk to your pet, because in a conversation it is important not only to be understood. Sometimes it is more important to be able to express your thoughts freely and without hesitation. Let these small dialogues with the dog turn into everyday life. And it doesn't matter if you're sincere. Ask how she is doing and tell her about office intrigues. Considerations and emotions expressed aloud cease to occupy consciousness and distract from pressing matters.

Learn new things

When depressed, it can be difficult to concentrate. Sometimes this is caused by psychological problems, which are not a fact that can be resolved in the near future. At this point, don't let yourself be lazy. Find a new activity. It will help to see new horizons. Do not set high standards, and if you failed to achieve what you wanted, in no case judge yourself and do not quit what you started. A small nuance - it is undesirable to associate such a hobby with the main work, because if you fail or get out of schedule, then this is fraught with disappointments and a new range of experiences.

play small roles

People are bound by the need to play roles - parents, children, friends, etc. There comes a time when we no longer understand where our duties end and we ourselves begin. Try to remove the mask of a person tired of life, dream up. Try to wash like a lady blue blood, or rehearse a couple of minutes of the moonwalk. Be ridiculous and laugh at yourself!

let yourself be bad

Often, low self-esteem is caused by feeling like you can't handle what you used to be able to do. This provokes internal tension, which requires resolution.

Admit to yourself what you are a complete nonentity, and create the most terrible plasticine sculpture on the planet. Draw something so disgusting that it would be embarrassing to show it to anyone, and then look from the point of view of a critic and write a review as pathetic as possible.

“This picture expresses the depth of the artist's despair. The cat depicted on it was born in the throes of an existential crisis, and therefore we can observe a significant asymmetry in the structure of the body. At first glance, it is difficult to understand that this is a cat. Maybe it's not a cat. Maybe it's just a strange animal. And it symbolizes the distortion of perception of the creator suffering from psychosomatic disorder". And then get to work.

Ask for help

Treatment can only be prescribed by a doctor. In any case, if you are in a depressed mood for a long time, you need to contact a professional so that he can correctly diagnose. Often, depression is biological in nature, and in this case, only specialist advice and new generation antidepressants can help.

In the fight against depression, the main key to success is your desire. It is impossible to encourage self-pity, to demand endless sympathy from loved ones and to sit without getting out in four walls. It should be understood that the way you see the world in this state is not your conscious choice. The choice you can make is to give up or fight and live life to the fullest.

Depression - mental condition in which people feel overwhelmed and oppressed. Often it is accompanied by a loss of interest in life. No wonder depression is confused with bad mood. Let's look at how to get rid of depression yourself at home.

I will list the first signs and symptoms of depression. This knowledge will be useful in life.

• Indifference to current events, as in a midlife crisis after 40 years in men.
• Lack of response to sad and happy news.
• Constant sleepiness regardless of the amount of time spent in bed.
• Lack of feelings of fear, joy, love, loneliness.
• Fatigue, inattention, inability to concentrate and distraction.
• poor appetite.
• Loss of interest in hobbies, hobbies and activities that used to cheer you up.
• Thoughts of suicide.

If such signs are observed, it is worth starting the fight against depression. In such cases, it is recommended to consult a doctor, since depression in a neglected state is a serious illness. The doctor will advise antidepressants - drugs that normalize the level of dopamine and serotonin in the body. As a result, the condition that accompanies the disease will leave for a while.

Effective ways to deal with depression on your own

If the depression is not clinical in nature, you can get rid of the disease yourself. Consider simple but effective ways fight depression.

1. adrenaline rush . Only powerful emotions can break through depression. Causes their extreme occupation, helping to shake the soul and body.
2. Communication. In a depressed state, there is no desire to communicate. People close in, do not leave the boundaries of housing and do nothing. Communication with people will help not to fall into the abyss. If you are striving to restore life, do not neglect communication.
3. No complaining and whining . Contrary to the previous paragraph, complaining to loved ones should be less common. Constantly talking about the problem, attention is focused on it, which negatively affects the body.
4. Thought Filtering . The point is similar to the previous one, but concerns talking to yourself. Bad thoughts aggravate the situation. It is difficult not to think about the problem, direct your thoughts in a positive direction. Forget about bad situations and events.
5. Watching series . With depression, even New Year's films are indifferent. Instead, switch to watching TV shows. So squeeze out the feelings by concentrating on the plot of the picture. You can find dozens of series of different genres that are addictive and bring back interest in life.
6. Rest at nature . Mother Nature is ready to help the inhabitants of the planet. Go on a picnic with friends or go for a walk alone. Even if it's winter outside, go skiing or sledding.
7. Experiments with appearance . Change your look, change your hairstyle and update your wardrobe. In depression, appearance is the last thing a person is interested in, but external transformation will make life easier.
8. Change of scenery . An unfavorable environment contributes to depression. Change it in any way.
9. Sport. For mild case enough exercise. If depression is running, physical exhaustion is indispensable. Force yourself to pump muscles and exercise.
10. Strength of mind. Without it, the above tips are ineffective. When depressed, you don’t want to do something, but try. Regardless of how you feel, lead an active life.

Video tips

If the above methods of dealing with depression do not help, seek professional help from a psychologist. Do not be shy and do not be afraid, anyone can find themselves in such a situation. Keep health in the foreground, especially when it comes to the psyche.

How to overcome depression and anxiety

Many people suffer from depression, because life is not easy. If you are tired of fatigue, sadness and lack of pleasure, following the recommendations, you will return to a normal lifestyle, find happiness and joy. The depressive state that prevented this will evaporate.

• Remember your childhood, when after the next injection you got something tasty. Sweets will also help in the fight against depression, as it is involved in the production of the hormone of happiness. Buy a cake, make a biscuit or drink hot tea while sitting in a chair. Such a pastime will energize and good mood.
• You can get a portion of the hormone of happiness with the help of physical activity. Go to gym or go for a run outdoors. This will lift your mood and put your muscles in order.
• Shopping helps fight anxiety and depression. Even if you don't have money for shopping, go shopping with a loved one, try on a few outfits and have fun.
• Find an interlocutor. If that doesn't work, get a dog. For a pet need care. Devoting time to your pet, you will forget about problems and misfortunes.
• After a stormy and active sexual intercourse, the body will be filled with energy, and the mood will rise to the skies.
• If these methods are ineffective, go to the doctor who will prescribe antidepressants. Contrary to the name, the drugs have proven themselves in the fight against anxiety.
• Don't ignore psychotherapy. Many psychotherapeutic techniques have been developed that will identify and eliminate the causes of anxious behavior and thinking. When depressed, the world seems frightening and gloomy. Therapy will fix it.
• To combat feelings of panic and anxiety, use special means prescribed by the doctor.
• In some cases, they take additional drugs stabilizing mood and behaviour. Psychologists recommend medications that normalize sleep.

Regardless of methods and medications fight anxiety, eat right, and stick to a work-rest schedule. Don't forget to solve the problem with narcotic substances And alcohol won't work.

The perfect weapon against depression counts physical activity. It improves mood and brings the moment of victory over the disease closer. Pay attention to exercises that relax emotionally. It's about yoga and breathing exercises.

Everyone knows the benefits of a healthy lifestyle, but not everyone has the willpower to change their lives. Don't pull proper nutrition and healthy lifestyle life will significantly alleviate the symptoms and consequences of the disease.

How to overcome depression and loneliness

Depression, supplemented by loneliness, is a psychological illness that leads to physiological problems. If you strive for normal life first of all overcome the disease.

Consider helpful tips psychologists, techniques and recommendations that will help get rid of depression, anxiety and loneliness. Do-It-Yourself Technicians do not include the use of drugs that can only be prescribed by a doctor.

1. Immerse yourself in work . To cope with loneliness, immerse yourself in work, giving it all your strength. Purify your mind through hard work. Count on the result if the work brings joy and pleasure.
2. Connect with people . Communication is the key to success. Better if you find a job related to communication. As a result, you can earn and solve the problem at the same time. Constantly communicating, forget about loneliness.
3. Set a goal . To combat depression, create a dream or set a goal that will take years to realize. Small goals contribute to the command of depression and loneliness. Together with the dream, get an incentive to act.
4. Appreciate yourself. Many fail to overcome depression and loneliness, as they do not value themselves and their work. Having done something big, they take on something more substantial, without attaching to the previous achievement. special significance. As a result, they do not find the happiness that lives inside.
5. Be an optimist . Only an optimist can set a goal and achieve it despite obstacles and obstacles. If you are afraid of everything, life will become gray and meaningless. What kind of mood and what motivations can we talk about in this case?
6. Find a hobby . A favorite pastime will also help to throw off the shackles of loneliness. Doing something interesting, get positive emotions and a sea of ​​\u200b\u200bjoy. If you don't have a hobby, look for it.
7. Borrow free time . A good remedy against misfortune is constant employment. Depression affects lonely people who have a lot of free time. The situation is exacerbated by fatigue and nervous tension.
8. Plan your day . Make a schedule for the week and keep a diary. Make to-do lists for the day or week. As a result, there will never be problems with what to do.
9. Read. Books will help you become happy and successful. Get them at the bookstore.
10. Watch movies . By watching movies or educational programs, get closer to the goal. The main thing is that they do not affect the psyche and do not exacerbate loneliness.
11. Start a family . A lonely life is boring and leads to depression. If you are single, start a family. Believe me family problems and duties will not let you get bored. If a child appears, life will sparkle with care and fun.
12. Spiritually develop . Show up as often as possible fresh air. Staying within four walls will not lead to good things. Several times a day, go for a short walk through the city streets. Feeling better.
13. Listen to music . Make sure you have music playing in your home. It is not necessary to follow the musical fashion. The main thing is that the compositions should be liked and promote “relaxation”.
14. Don't regret the past . It doesn't matter what happened before, the future is more important. By choosing this approach, get rid of stress, loneliness and anxiety, despondency and other psychological diseases that spoil life.

Applying the tips in practice, get the result. Do not use them individually, but in combination.

According to statistics, about one hundred million people in the world suffer from depression. Russia occupies one of the leading positions in the spread of the disease. What is the reason? Bad ecology? The fast pace of life? Lack of rest? I think that's not the point. Many people are immune to the disease. So the above factors are irrelevant. The origins of the disease lie deeper.

Why does depression appear?

During many years of work with large quantity of patients, doctors identified several factors contributing to the appearance of the disorder. They become the impetus for the appearance of harbingers of the disease. Among them:

• The loss loved one.
• heavy somatic disease.
• Constant conflicts.
• Mental disorders.
• Violence.
• hereditary factors.
• Uncontrolled drug use.
• Dependencies.
• Life situations of high complexity.

Life can not be called easy, but depression does not always appear. Many deal with difficult situations and are not afraid of life stages. But there are also individuals who, at the sight of difficulties, give up. It is they who are prone to depression, accompanied by social, physiological and depressive manifestations.

The main cause of depressive disorder is the destructive worldview of a person. At the same time, he has an incorrect attitude and exists in disharmony with the outside world. Such a person is not able to solve problems and does not have the resources necessary for adaptation. The root cause of depression lies in the mental area of ​​a person.

The feeling of depression, devastation and impotence has been familiar to people at all times, once it was called neurasthenia, blues or even lack of will. Coping with burnout and understanding its causes is becoming increasingly difficult. How to distinguish depression from a temporary emotional decline caused by objective reasons?
Psychiatrist-psychotherapist Elena VRONO, member of the board of the Society of Family Counselors and Psychotherapists, tells about the diagnosis and treatment of depression "DO".

DO: Traditionally, depression is tied to the end of autumn - the beginning of winter. Is this a fair binding?
EV: Indeed, there are seasonal depressions that occur cyclically, at the same time of the year. And often the starting point is the reduction sunlight. Previously, we were firmly convinced that sleep disturbance was one of the symptoms of depression. And now there are many studies that show that first there is a change associated with the metabolism of melatonin (this is a substance that is secreted by the pineal gland and regulates sleep and wakefulness). This tiny piece of iron is located just below the crossing point. optic nerves, so the amount of melatonin released directly depends on the response of these nerves to light. And now it is known that at first there is a violation of rhythms, after this, sleep is disturbed, and already against this background, depression develops. And not vice versa. Therefore, the amount of sunlight has a very great importance.

I used to recommend to patients - seasonal depression is more common in women - the most difficult time, at the turn of the seasons, when there is a decrease daylight hours, experience somewhere in sunny climes. Two or three weeks in the sun helps to survive this transition period safely, and to enter dark time years with no symptoms seasonal depression. In addition, today there are drugs that affect the production of melatonin, and we have the opportunity to try to biochemical level solve this problem. This, of course, is a very big progress.

DO: But it often happens that a doctor without special tests, deep research, which is called "from the threshold", prescribes antidepressants or tranquilizers. Is it not necessary to first examine the patient so that the drug is selected for its intended purpose?
EV: In order for the treatment to be effective, the patient must trust the doctor. This is the first and necessary condition. Because in the treatment of mental disorders, unlike, for example, dental treatment, it is not enough for the patient to pay money to the cashier and open his mouth. He needs to cooperate with the doctor, trust him and actively participate in the healing process. Otherwise, neither experienced doctor, not the most modern medicine won't help.

Secondly, it is quite difficult to judge from the outside what the doctor is guided by when prescribing this or that medication. Usually the doctor is based on his clinical experience, the psychiatrist has no other tool. Yes, there are quite complex biochemical parameters the presence or absence of depression. Nevertheless, today the main instrument of a psychiatrist is clinical observation, analysis clinical condition and the ability to rely on your clinical experience, which is acquired over time, and for this it is not necessary to be gray-haired and gray-haired, it is enough just to be interested in your profession, attend conferences, meet colleagues and be aware of what is happening in medicine.

DO: If a patient complains of sleep disturbances, apathy, loss of energy, etc., can a doctor diagnose her based on these symptoms alone?
EV: There are ideas about the necessary clinical signs that allow you to establish a diagnosis, for example, a depressive episode varying degrees gravity. This is written in the standards, I teach this to my students. These are pretty clear characteristics, and if available clinical signs the doctor has the right to make such a diagnosis. And there is also a list of medications that are prescribed in such cases.

Of course, it must be taken into account that although we are all cut in a single image and likeness (with the same number of eyes, arms and legs), nevertheless, each person is an absolute uniqueness. And therefore, it is never possible to say in advance how this or that patient will react to the drug. There is no other method than the "poke method". The better prepared the doctor, the more competent he is, the more he doubts his abilities and the more carefully he tries this or that remedy.

Not perfect medicine from depression in the world! Any drug has both therapeutic and toxic effects, it's a question of balance, a question of the price we pay for therapeutic effect. And the patient must be absolutely precisely informed of what they are going to treat him with, what side effects are possible, and he makes the decision on whether to be treated or not, unless, of course, he is able to come to the appointment and is not in a state of psychosis. Even though during a period of depression a person may have a decrease in an adequate assessment of his adaptive capabilities, he is fully right from medical care refuse - the last word always remains with the patient. And he must understand that a 100% guarantee can only be given when repairing a refrigerator. And that is not always the case. And when we are talking about such unique mechanism, how human psyche, then anything is possible.

BEFORE: Or that the doctor gave the wrong prescription...
EV: If I don't trust a doctor, I should shake his hand, thank him, and never go back to him. When there is trust, when everything is clearly explained to the patient, he does not expect miracles. He is waiting for the effect of the drug. And if he is not, he goes to the doctor to discuss the negative result. And as a result of this discussion, either the drug changes, or the dose changes, or the circumstances that prevented this drug from being effective are clarified.

If mild episodic insomnia occurs, you can try to resort to the help of herbal remedies on your own. I am talking specifically about preparations containing extracts of medicinal plants that are bought in a pharmacy, and not about herbs and not about biological additives from which I would strongly advise everyone to abstain. But, if this insomnia becomes at least somewhat persistent, it is wiser and more correct to spend time and money on consulting a specialist.

DO: Which specialist is better to turn to, a neurologist?
EV: To a psychiatrist! And do not be afraid of this word. It is worth contacting a neurologist if insomnia began at a very small child or a very old person. And in other cases, this is a psychiatrist, neuropsychiatrist, psychotherapist - whatever you want to call him - but this should be a doctor who treats mental disorders.

DO: Antidepressants or tranquilizers are also prescribed for panic conditions, anxiety, the same insomnia. There is a difference in how they work various violations? And do they leave an irreversible mark on the brain cells?
EV: They work in different ways, but modern drugs tend to have an excellent safety curve. And the more modern drug the more secure it is. But I repeat once again - there is no ideal medicine, without toxic effects. The question is what will more harm- a disease that we will not treat, or a side effect of a drug with which we will eliminate the symptoms of this disease. And this applies not only to psychotropic drugs, it applies to any drugs for any disease.

BEFORE: Let's imagine an ideal situation: the patient trusts the doctor completely, the doctor prescribes an antidepressant, and then the patient still hopes for the pills and expects a miracle. Isn't it dangerous?
EV: If the patient will ONLY hope for a pill, it will not help him. He must try to heal. For this, there are many recommendations that should be discussed with a doctor, it is possible to involve a psychologist, a psychotherapist in this idea, but you yourself should strive to emerge from a state of depression.

How do people deal with depression?

Breath Therapy Even adherents traditional medicine recognize that special breathing techniques able to cope with some unpleasant symptoms.

. Cardiopalmus.
Help to bring the pulse back to normal breathing exercises diaphragm-supported. Take a normal breath in and out. Then inhale deeply and slowly. Feel the air fill you chest and then belly. Place your palm on your stomach and watch your palm rise and fall.

Panic attacks.
A study at the University of Dallas confirmed that deep and slow breathing during panic attacks can effectively relieve bronchospasm and restore breathing.

DO: Are there any general recommendations that are guaranteed to have a positive effect?
EV: This is not the topic of the interview, as in each case it is necessary individual approach. The “circle of immediate support” – relatives, family, friends – is very important. On the other hand, it is important that a person use the smallest opportunities for action. At all costs, you must try not to fit your nose to the wall. Another thing is that the condition can be so severe that there is no strength for anything. But there are as many as 24 hours in a day, and perhaps at least for a few minutes you will be able to get up, put yourself in order. And consider it as an achievement.

Here you need to take small steps: how I feel now, how I feel tonight, how my day went. Did I manage to emerge from the darkness? Hooray! A few years ago, UNESCO adopted an absolutely universal motto of the year, applicable to both global action and human action: “Think globally, act locally”. This is amazing wording. Of course, when a person is depressed, it is hard for him to think globally. And it is better not to consider the distant future and not delve into the distant past. The more specific the activity, the smaller the steps that we assign ourselves, the more carefully we look at even small, but achievements in these short segments, the more productive it will be.

DO: Doesn't this mean that you need to force yourself, spur yourself on?
EV: How do people deal with depression? No need to try to "pull yourself together." Be aware that these are symptoms of the disease, and allow yourself to get sick. Man, of course, is a god-like creature, but nevertheless, the finest nuances of the work of our psyche are based on a biochemical structure, although complex and very finely organized, that regulates all mental processes.

DO: How can you tell a temporary emotional downturn from a serious one? When does sadness turn into depression and fear into phobia?
EV: There is an absolute sign: if fear, anxiety, apathy, something metaphysical disturbs your life. For example, a person feels the need to check several times whether he turned off the water, electrical appliances. He checks it two or three times, then, feeling some anxiety, still goes to work. It's annoying, but you can get along with it. But it may happen that a person sits on the steps near the elevator and calls people whom he was supposed to meet for a very long time. important business, and thinks that he has a fever. Because he CANNOT leave - he is in captivity of insane fear.

DO: There are rumors about the dangers of a number of "mood" drugs, such as Prozac, that they have the opposite - suicidal - effect.
EV: I would treat such statements with great caution. The pharmaceutical business is the most profitable business in the world.

Breathing lessons How to deal with depression yourself? Just 10 minutes of breathing practice a day will help you regain strength, relieve tension and even relieve chronic medical problems. The ability to get rid of tension and concentrate is a very useful skill that can come in handy in almost any life situation.

Task: Restore strength
Try a session of intense breathing - a few deep, quick breaths in and out. It's believed that this technique It slows down the heartbeat and lowers blood pressure. However, be careful: if you are already suffering from high blood pressure under no circumstances start breathing practices without medical supervision.

Task: Calm down
No matter how hard we try to avoid stressful situations, it is impossible to completely protect ourselves from irritation. For example, in many hours of traffic jams, few people are able to remain calm. Irritation, anger, fatigue arise by themselves, knocking us out of the rut. In such cases correct breathing will help you to replace these emotions with the opposite ones.

Try for 10 minutes to alternate between inhaling and exhaling through your nose at your usual pace with deep, slow breathing. Maximum effect achieved at a pace of five deep breaths and exhalations for a minute. If this is too hard for you, breathe more often. But strive to ensure that the number of inhalations and exhalations during a minute does not exceed ten.

This exercise will help you relax and lower your heart rate and other signs of nervousness. In addition, breathing techniques will help you become more balanced.

inhale and exhale

Controlled breathing, or pranayama, is one of the important elements of yoga.

Intense breathing
Sit up straight. Take 10 quick breaths in and out through your nose. Then inhale as deeply as possible, hold your breath for 2 seconds or longer, and exhale slowly. Relax, inhale and exhale normally 5 times. Then repeat fast and slow breaths. Do 3 sets in one session.

slow breathing
Do deep breath for 6 seconds, then slowly exhale for the same 6 seconds. If you find it difficult, breathe a little faster, but aim to achieve 6 second inhales and exhales. You need to start with 3-5 minutes, gradually increasing the practice time.

Breathing through the nose
Sit straight, close the right nostril with your finger, inhale through the left. Hold your breath slightly, then release the right nostril by closing the left. Exhale through the right nostril, inhale through it. You need to start with 5 minutes, gradually increasing the time.

Expert opinion on how to deal with depression

Depressive dynamics

Signs of depression

Causes of depression

Treatment for depression