Depression is not in vain called the epidemic of the XXI century. However, it is in our time that a lot of people who at first glance have no reason not to enjoy life enjoy complaining of a lack of good mood for a long time.
Such a condition can be very debilitating, and can even result in the development of any concomitant somatic pathology. Unfortunately, overcoming this condition alone is not easy, 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.
Introducing the Top 10 Most Effective Depressive Disorder Techniques.
10. Enrichment of the diet with omega-3 fatty acids
Scientists have long discovered a direct relationship between a predisposition to developing depression and a deficiency of polyunsaturated fatty acids. The lack of this valuable substance for the human body can be compensated by regular intake of fish oil. In addition to combating depressive disorder, omega-3 fatty acids can lower blood cholesterol levels and, in general, have a beneficial effect on the state of the cardiovascular system.
9. Good sleep
Chronic lack of sleep can largely cause depression. For example, there are frequent cases of the development of postpartum depression in young mothers who, for natural reasons, experience sleep problems in the first months of their 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 stress, or even the systematic appearance of nightmares. However, no matter what causes such problems, one of the primary measures in helping a person suffering from depression should be the normalization of night rest.
8. Antidepressants
Among the broad sections of society (especially the population of our country), there is a stereotype about antidepressants, as drugs that are depressing in 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 ailment with alternative methods. In fact, all this is nothing more than prejudice. Antidepressants can have a tremendous therapeutic effect in treating depression. And in order to avoid the occurrence of negative adverse 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 enhances health, but also helps to overcome depression. Sports activities contribute 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 training in the gym: it is enough to devote 30 minutes a day to jogging or swimming.
6. Forced stopping negative thoughts
Unfortunately, depression is dangerous because falling into a spleen, a person begins to attract negative thoughts. He treats objectively joyful events in his life either indifferently, or finds something bad in them. In other words, depression is the cultivation of negative emotions, therefore, in order to overcome this condition, you need to rebuild your way of thinking in a positive way. It is very difficult to suppress the appearance of negative thoughts and attitudes, but this must be done 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 fighting depression. The essence of this method is to exclude a certain type of thinking, which was largely the cause of the development of mental disorder. The psychoanalyst analyzes in detail the patient’s current patterns of thinking, focusing on the most harmful attitudes that make it difficult to see the world in bright colors. After that, he begins to gradually change the patient’s way of thinking to a more positive one.
4. Chatting 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 open up for communication.
3. Music
Many influential experts in the field of psychiatry speak of this healing power of art. Listening to good music calms, relieves stress and sets the person in a positive mood.
2. The practice of mindfulness
A person held captive by depressive thoughts constantly scrolls in his memory the negative moments of his life or fantasizes about the future exclusively in gloomy tones. Such a style of thinking only exacerbates the condition of the patient. The practice of mindfulness allows you to focus on the current moment of life. Such a technique needs to be studied for some time, but after mastering it, a person will gradually change his view of the world and get rid of the burden of negative experience.
1. Change of scenery
When a person is depressed for a long time, the habitual atmosphere in his mind turns into a negative association, that is, something like a scenery for a sad play.
A change of scenery will add a fresh impetus to the familiar palette of emotions, and thereby spur the brain to search for a new “work program”.