Depression can be a serious illness that requires, along with psychological help, medical treatment. In this case, it is called clinical depression or BDR (major depressive disorder). Only a doctor can diagnose the BDR, he will also provide the patient with the necessary help. You can deal with the usual depression - depression, lowered self-esteem, loss of interest in life - yourself.
Instruction manual
one
Understand that a depressed state is not your fault. You are not depressed because you are a loser, a lazy or weak person, just something in your world is “out of order” and you need to analyze what exactly and fix it. Identify the triggers of your stress, what makes you nervous, uncomfortable, depressed, which is why you don’t feel like getting up in the morning. Once you admit that these things poison your life every day, it will be easier for you to decide how to get rid of them. For example, understanding that this work is exhausting you to such an extent that you have ceased to rejoice at everything else will burn you to help you decide on a change. If your health depresses you, you must realize that a depressed state only exacerbates the disease, etc.
2
Set yourself only doable tasks. If you feel that you cannot do everything that is planned for the day today, put off some things and the next day include less responsibilities in your "To do" list. Raising the bar too high will only develop your feeling that you are not coping with your life.
3
Do not compare yourself with others and loved ones; do not allow this vicious practice. You are a unique person and your achievements can only be evaluated if you are compared with you, but in the past. If you are upset that you weigh more than Angelina Jolie, better think that you were able to lose as much as two kilograms a month - this will help you go further, and not suffer because you are not her.
4
Get enough sleep, but do not abuse sleep. You must sleep at least 8, but not more than 10 hours a day. If you sleep little, you feel lethargic, tired, irritated, you cannot think logically and cannot cope with the simplest tasks. This does not contribute to a good mood. If you sleep too long daily, then you feel guilty, your life stops, you do not have time, which also does not increase a positive attitude.
5
Analyze your diet and lifestyle. Do you eat healthy food? Do you eat enough vitamins? Sports practiced Do you often go outdoors? "In a healthy body - a healthy mind" - the saying is old and is perceived by many as banal, but the truth does not cease to be so from the fact that it was repeated a long time and many times.
6
Avoid negativity consciously. If you know that it is unpleasant for you to go this way, even if it is shorter, do not go, if you do not want to see someone as a guest, do not invite, even if your loved ones insist on it. Do not watch television programs that talk about things that upset you. Reluctance to face violence in the world around you every day does not make you a person with pink glasses. It is better to go to volunteers and feel your importance and significance, to do something really necessary, than to feel negative and indignant, poisoning yourself and not benefiting anyone.
7
Do something only for yourself at least once a day. Read a book, watch a movie, play at the computer, embroider, sculpt and know that you can do this, even if you have not completed a weekly report. Just give it a reasonable amount of time, for example, 30 minutes will not harm any work, but it will make you feel like a free person, not a pack horse.
eight
Smile Even if you don’t feel like it, try to stretch your lips in a smile anyway - you will like it, because when we smile, the muscles “signal” the brain and it “includes” the centers responsible for positive emotions.
9
Before you start to deal with a depressive mood on your own, it is very important to determine whether you suffer from DDR. People often underestimate this disease, believe that they only need to "get together and start to do something, " but in the case of clinical depression, we are talking about biological changes that cannot be dealt with by an effort of will. If you begin to treat BDR at an early stage, then it can be defeated in a matter of months, while a chronic, advanced form of clinical depression can develop in some one and a half to two years and can not be treated well.
note
If a depressed state lasts more than a month, if you are suicidal, if you don’t enjoy the simple things — don’t feel the taste of food, don’t enjoy the smiles of your loved ones, don’t get a rush of endorphins after playing sports - consult a doctor or at least fill out the WHO a questionnaire to identify the severity of depression.