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Depression is not called the epidemic of the XNUMXst century for nothing. Of course, this disease overcomes not only our contemporaries – many historical artifacts have been preserved, proving that people who lived several thousand years ago suffered from the blues. However, it is in our time that many people who at first glance have no reason not to enjoy life complain about the lack of a good mood for a long time.
Such a condition can be very debilitating, and may even result in the development of some concomitant somatic pathology. Unfortunately, it is not easy to overcome this condition alone, therefore, when the first signs of depression appear, it is always better to seek help from a specialist. However, there are a number of simple ways to reduce the severity of the main symptoms of this disease or even prevent its development.
We present the top 10 most effective methods of dealing with depressive disorder.
10 Enriching your diet with omega-3 fatty acids
Scientists have long discovered a direct relationship between a predisposition to the development of depression and a deficiency of polyunsaturated fatty acids. The lack of this valuable substance for the human body can be compensated for by regular intake of fish oil. In addition to fighting depression, omega-3 fatty acids can lower blood cholesterol levels and generally have a beneficial effect on the state of the cardiovascular system.
9. Deep sleep
Chronic sleep deprivation can largely lead to depression. For example, there are frequent cases of postpartum depression in young mothers who, for natural reasons, experience sleep problems in the first months of a baby’s life.
Insomnia can be one of the signs of depression, in which case it can be associated with the presence of a severe stressful situation, constant tension, or even the systematic appearance of nightmares. However, whatever causes such problems, one of the first steps in helping a person suffering from depression should be the normalization of night rest.
8. Antidepressants
Among the general public (especially the population of our country), there is a stereotype about antidepressants as drugs that act depressingly on the psyche and have a lot of side effects. Therefore, many people, even with diagnosed depression, do not dare to take these drugs, trying to overcome their illness with alternative methods. In fact, all this is nothing more than prejudice. Antidepressants can have a tremendous therapeutic effect in the treatment of depression. And in order to avoid the occurrence of negative side reactions, it is enough to adhere to the regimen of taking the drug in strict accordance with the recommendations of the attending physician and observe the dosage.
7. Physical activity
Systematic physical activity not only improves health, but also helps to overcome depression. Playing sports contributes to the development of the so-called “hormones of joy” – endorphins. They improve mood and contribute to a more positive perception of reality. At the same time, we are not talking about exhausting workouts in the gym: it is enough to dedicate 30 minutes a day to jogging or swimming.
6. Forced stop of negative thoughts
Unfortunately, depression is dangerous because falling into the blues, a person begins to attract negative thoughts to himself. He either treats objectively joyful events in his life with indifference, or finds something bad in them. In other words, depression is the cultivation of negative emotions, therefore, in order to overcome this condition, it is necessary to rebuild your way of thinking in a positive way. It is very difficult to stop the appearance of negative thoughts and attitudes, but you need to do this through “I can’t”. Otherwise, this quagmire of negativity will suck a person completely and irrevocably.
5. Cognitive Therapy
Cognitive therapy can be very effective in dealing with depression. The essence of this method is to exclude a certain type of thinking, which was largely the cause of the development of a mental disorder. The psychoanalyst analyzes in detail the patient’s current thinking patterns, focusing on the most harmful attitudes that prevent him from seeing the world around him in bright colors. After that, he begins to gradually change the patient’s way of thinking to a more positive one.
4. Socializing with friends
Not everyone can, being depressed, come to friends and admit that they need their help. However, for the final victory over depression, the participation and support of loved ones is extremely important. Therefore, a person suffering from this ailment needs to step over his pride or embarrassment, and still be open to communication.
3. Music
This healing power of art is spoken of by many authorities in the field of psychiatry. Listening to good music calms, relieves stress and sets a person in a positive mood.
2. Mindfulness Practice
A person who is a prisoner of depressive thoughts constantly scrolls through the memory of the negative moments of his life or fantasizes about the future exclusively in gloomy colors. This style of thinking only aggravates the patient’s condition. The practice of mindfulness allows you to focus your attention on the current moment of life. Such a technique needs some time to learn, but having mastered it, a person will gradually begin to change his view of the world and get rid of the burden of negative experience.
1. A change of scenery
When a person is in a depressed state for a long time, willy-nilly, in his mind, the familiar environment turns into a negative association, that is, something like a decoration for a sad play.
A change of scenery will add a fresh impetus to the usual palette of emotions, and thereby spur the brain to search for a new “work program”.