PSYchology

Bright plans for the future, live communication with friends, refusal (for a short time) from social networks … These and other similar simple actions will help to reliably protect yourself from the symptoms of depression.

1. Rethink your vision for the future

It is generally accepted that it is because of depression that we tend to look pessimistically into the future. But recent research shows the opposite: in fact, bad mood causes depression. Therefore, it makes sense to try to abandon (once and for all) such thoughts:

  • «Nothing good will happen tomorrow.»
  • «No matter what I do, it won’t work.»
  • “In the future, nothing shines for me at all.”

It is our idea of ​​the future as an impenetrable horror that causes apathy, depression, and as a result, a vicious circle closes. To prevent this from happening, you need to look at everything that happens to you from a different angle. And then you will surely find something good.

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2. Mediterranean diet

The Mediterranean diet, which includes fruits, vegetables and legumes, prevents depression, as one of its possible causes may be a lack of key nutrients.

3. Live communication

Meetings, trips together or visits reduce the likelihood of falling into depression by about half. At the same time (attention!) talking on the phone or actively forwarding messages does not have such an effect. Psychologist Alan Teo comments: “At first we assumed that any kind of social contact could benefit mental health. But in the course of research, it turned out that conversations with relatives and friends on the phone or on the Web do not have such a value.

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4. Get company

For a long time it was believed that contact with people is not suitable for those who are prone to depression. However, these assumptions have now been refuted by new information. Identification with a group of people helps to cope with the symptoms of depression. Those who clearly identified as part of a group (group therapy or book club) reported feeling supported and pleased that they were not alone.

5. Don’t use social media for at least a week

Sociologist Mai-Ly Steers believes that comparing yourself to those you interact with online can lead to depression. Obviously, no one posts reports of their failures on social media. Everyone talks only about the good, without mentioning how much they had to endure on the way to victory. Reading such messages on social networks, a person begins to think that the life of others consists of successes and achievements. And, comparing his life with someone else’s, falls into depression. In real life, there is rarely one successful startup every day.

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6. Use the «Socratic Method»

A technique called the «Socratic Method» has helped many people to get rid of the symptoms of depression. This is a dialogue in which both sides do not have an answer in advance to seemingly obvious questions. For example, if a person feels uncomfortable about a divorce, you might ask:

  • Is divorce always bad?
  • Think of someone for whom divorce would not be a mistake.
  • How exactly do you link divorce and failure?

See more at Online publications of PsyBlog.

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