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In the life of each of us, there are often moments when what used to please us ceases to evoke emotions. Everything inside us seems to go numb. And the question arises: is there any point in living at all? This is what depression looks like. How to be in this case?
Many of those who suffer from depression do not understand what is really happening to them. Even if they understand, they do not know how to cope with this disease. The first thing to do is figure out if you really have depression. Our article on the main symptoms of depression will help with this.
If you find at least two of the five symptoms in yourself, then you should proceed to the next step. Namely, take the advice of Jennifer Rollin, a psychotherapist and specialist in working with anxiety and depressive disorders.
1. Ask for help
Depression is a serious mental disorder. Fortunately, it responds well to treatment. If you notice symptoms of depression, it is important to seek professional help from a psychotherapist or psychiatrist.
When you ask for help, you show not weakness, but, on the contrary, real strength. If depression is telling you that you are unworthy of help, please don’t listen to it! Depression, like a cruel spouse, does not want to let you go. Remember that everyone suffering from this disorder deserves help and support. You do not have to remain in a state of hopelessness and loneliness.
2. Become aware of what your mind is trying to suggest to you.
Thousands of thoughts pop into our heads every day. Not all of them are true. If you are suffering from depression, it is very likely that your thoughts will become more and more pessimistic.
First of all, you need to realize what exactly you inspire yourself. Having identified negative thoughts, find that healthy part of your own «I» that can resist them. Use it to try to inspire yourself with ideas that will help you in the fight against depression.
3. Do the opposite
There is one concept in dialectical behavior therapy that I really like. It’s called reverse action. People suffering from depression often have a desire not to communicate with anyone, not to get out of bed and to avoid certain situations. In this case, you need to force yourself to «act in reverse»:
- If you want to avoid any communication, call friends or relatives and arrange a meeting.
- If you just want to lie in bed and not get up, think about what type of activity you could do.
It is important to force ourselves to connect with people and go out of the house — this is how we are most likely to cheer ourselves up.
4. Show compassion for yourself
By berating yourself for being depressed, you only make it worse. Always remember that depression is not your fault. This is a mental disorder, you did not choose it for yourself. No one voluntarily agrees to isolation from friends and loved ones, to a feeling of emptiness and hopelessness, to weakness and apathy, because of which it is difficult to get out of bed or leave the house.
That is why you need to be kind to yourself and remember that you are not the only person suffering from depression. Think about ways you can take care of yourself. Treat yourself with empathy, just as you would treat a close friend who is in a difficult situation.
It may be hard to believe now that the voice of depression is at its peak, but I want you to know that you will get better. Please ask for help. No one deserves to suffer from depression alone.
With the right treatment and support, you will not only learn how to deal with depression, but you will be able to live a full, happy life. After all, you are much stronger than you think.