10 ways to forget about depression

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Depression can have many causes. A few changes in your daily life and things will go well.

1. Don't blame yourself

Regardless of the cause of your depression, remember one thing: blaming yourself for anything is counterproductive. “First of all, you need to accept the fact that depression is a physical illness, just like heart failure or diabetes,” says Richard Ruskin, a renowned New York psychologist. - You will not be able to cope with it with one exertion of willpower or attempts to change your attitude to the situation. So, there is no point in blaming yourself for getting sick."

2. Observe the regime

Routine, surprisingly, can help relieve depression. The daily routine is the best medicine. “Whatever you do, try to organize your day so that the same things happen at the same time,” says Ruskin. - Morning jogging, shopping, cleaning - all this helps not to stay at home in pajamas, looking at one point."

3. Switch to healthy foods

What you eat affects not only the body but also the mind. A balanced diet of whole grains, protein, fruits and vegetables is another step towards healing. For example, foods that contain vitamin D (liver, sour cream, egg yolks, butter, milk) increase the level of serotonin, a neurotransmitter associated with good mood. It is at its rise that antidepressants are aimed. And food rich in omega-3 fatty acids, which are found in fish oil, flaxseed oil and nuts (pecans, walnuts, almonds), helps to survive a breakdown.

4. Do not recycle

“You may not be able to give 100% right now,” says Raskin. - Maybe at the moment your limit is 75%. And it's still an achievement. However, if such a task is beyond your reach, try to take a vacation, sick leave, or at least a day off.

Workaholism and chronic fatigue are common harbingers of depression. Try not to sit in the office and take on too much. Depressive states are not the best companions for successful and effective work, so do not drive yourself: you will still have time to catch up when you feel better.

5. Let's talk about it

It is not easy, but still communicating your condition to stakeholders is better than keeping it secret. Friends and family will support you and help you decide on treatment. “Not everyone will understand you,” Ruskin warns. “But keeping it secret is no better. Don't let yourself be isolated: communicate as much as you can."

6. Get enough sleep

Depression and lack of sleep are best friends. Insomnia is a common occurrence, and for many, this alone increases depression and lowers mood. Try to keep your daily routine, go to bed and get up at the same time. If you could not sleep all night, do not try to intercept an hour or two during the day. It will be better to go to bed in the evening, at the usual time.

7. Take care of your health

When you don't care about anyone or anything, health doesn't seem to be a priority. In vain. Physical ailments only make depression worse. It is difficult to say whether she is to blame, but most people in depression sooner or later have problems with the heart and blood sugar levels. And vice versa.

8. Postpone important decisions

Depression can affect your judgment and the bigger picture of the world. This is why life-changing decisions - whether they involve personal, career, or financial matters - are best put off. If it is necessary to make a decision, do not act impulsively.

9. Go in for sports

This is probably the last thing you want right now, but trust me: running, exercising, or cycling is what you really need.

Studies have shown that just 30 minutes of physical activity a day can help reduce symptoms of depression. In one experiment, exercise equipment was prescribed to patients with clinical depression. Twelve weeks on the treadmill (half an hour a day) and depression symptoms without any medication decreased by almost 50%.

10. Avoid alcohol and drugs

Some doctors advise antidepressants first, but do not rush to follow their advice. First, consult with at least one other doctor. It is quite difficult to "get off" serious medications, and if your case is not too severe (and this is determined by the doctor), you will certainly be offered a non-medicinal alternative.