Suffering from a case of depression means more than just dealing with a bad week or even a bad month. Depression is a debilitating condition that can make it impossible for you to enjoy your everyday life. If you are plagued with a lot of overwhelming feelings of sadness, loneliness, worthlessness and cannot imagine that things will get better, then you may be suffering from a case of depression. If you want to know how to overcome this disorder and enjoy your life again, follow the steps below.
If you think that you or someone you love is in a depressed state it is important to seek help. In the Additional Resources section you will find information to contact the agency in charge of helping you in your country.
Steps
Part 1 of 3: Understanding Your Depression
Step 1. Consult with your doctor
Only after undergoing a full evaluation with a psychiatrist or psychologist will you be able to receive a diagnosis of depression. There are many illnesses and medications that can contribute to depressive feelings. Therefore, your doctor will perform a variety of tests, perform a physical exam, and interview you to address the source of your symptoms.
Step 2. Acknowledge that you suffer from depression
If you want to overcome your depression, you must first determine if what you feel are symptoms of the disorder. Although depression will be different for each person, there are some characteristic signs of this disorder. You could suffer from depression if you have the following symptoms:
- You feel worthless, powerless, or guilty without knowing why.
- You feel desperate about most aspects of your life and cannot imagine an improvement in your situation.
- You feel less energy and are tired no matter what you do.
- You feel restless at night and have trouble sleeping or waking up in the morning.
- You have stopped taking pleasure in activities that used to make you happy, such as spending time with friends, doing hobbies, and being intimate.
- There has been a dramatic change in your sleep patterns, such as insomnia, insomnia during the early hours of the morning, or excessive sleepiness.
- You have lost your appetite or are overeating, but you can't stop.
- It will be much easier for you to be alone than to make an effort to interact with others.
- You continually feel irritable for no apparent reason.
- You have thought about suicide. If you have suicidal thoughts, it is best to seek help immediately.
Step 3. Learn about the possible causes of depression
While doctors haven't found a specific reason for depression, they tend to see this disorder in people with common genetic, biological, psychological, and environmental factors. Your doctor might determine any of the following factors as a cause of your depression:
- Drug or alcohol addiction. If you have an addiction to drugs or alcohol, then it could be a cause of your depression. A doctor can help you determine if you have an addiction and can tell you what to do next.
- Genetic causes. If depression runs in your family, you are more likely to suffer from it. You can talk to other members of your family to see if they have suffered from depression, even if they never received a diagnosis. You can also talk to your parents or other family members to see if there is a history of depression that you don't know about.
- A hormonal imbalance. If you have a thyroid problem or other hormonal imbalance, it could lead to your depression.
- Another disease. A doctor can help you see if you have another illness that may cause or precede your depression, such as an anxiety disorder (eg OCD) or even a psychotic disorder such as schizophrenia.
- A side effect of a medicine you take. If you take a drug for another problem, a doctor will be able to tell you if depression is one of the side effects and can prescribe another equally effective drug without causing these side effects.
- A seasonal disturbance. Some people suffer from depression as a result of seasonal changes. For example, symptoms could last all winter each year. This form of depression is known as seasonal affective disorder (SAD).
Step 4. Look for a situational cause
Before undergoing a psychological evaluation, start thinking about some root causes of your depression that can cause your pain in your daily life. There is a good chance that specific situations in your life and your reaction to them can contribute to your bad mood. Here are some of the factors that can cause or worsen your depression:
- The loss of a friend or loved one. It is normal to feel pain after losing someone important. However, after a while most people tend to feel better. If your pain does not seem to decrease over the months, you may have a picture of depression.
- A failed or unsatisfying romantic relationship. If you are going through a devastating breakup or are in a relationship that causes you great pain, then that could contribute to your depression.
- An unproductive profession. If you feel extremely unhappy, suffocated, or even worthless in your current job or your entire career, then this fact may be contributing to your depression.
- An undesirable environment. If you live with two screaming and unbearable roommates, or if you feel extremely unhappy in your own home or neighborhood, then your surroundings may be contributing to your depressed state.
- Financial reasons. Worrying about paying your rent next month or where you will get the money from can be a major cause of depression if it is an ongoing problem.
- Postpartum depression. Often many women experience crying spells, anxiety, and mood swings after giving birth. This can be a form of severe depression known as postpartum depression. Talk to your doctor if your symptoms are similar to this condition.
Step 5. Research your treatment options
Your doctor will talk to you about possible treatments for your depression. Depending on the severity of the illness, you may need a combination of medications and psychotherapy. While medications can alleviate symptoms, it is still important for depressed people to understand the disorder and develop healthier coping strategies. The milder forms of depression can usually be treated with the help of psychotherapy and lifestyle changes.
- Medications that have been shown to be effective in the treatment of depression include selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), atypical antipsychotics, tricyclic antidepressants, and antidepressants. monoamine oxidase (MAOI).
- One of the most researched psychotherapy treatments for depression is cognitive behavioral therapy (CBT). This treatment aims to identify and modify negative thought and behavior patterns that make depression symptoms worse. Other helpful treatments for depression include acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), psychodynamic therapy, and interpersonal therapy.
- Another type of treatment for severe types of depression (or depression with psychosis) is the brain stimulation procedure known as electroconvulsive therapy. This form of treatment is often used in case the patient does not respond to medications or psychotherapy.
Step 6. Begin journaling
Keeping a journal can help you reflect on your depression and feelings, as well as monitor your feelings throughout the day. Make it a goal to write in your journal at least once a day, preferably in the evenings, when you can summarize everything that happened to you during the day. In this way, you can feel more in contact with your thoughts, less lonely and more aware of the things that make you happy or unhappy.
This practice will also help you focus and disconnect your mind from all the stressful tasks around you
Part 2 of 3: Improve Your Life
Step 1. Eliminate toxic or unhealthy relationships from your life
If these relationships cause you a great deal of pain, then it's time to stop feeling worse. If you can't get a person out of your life (eg a family member), spend as little time with them as possible.
If there is something in a relationship that is causing you problems, have a serious conversation with the person. If you feel depressed because you are convinced that your spouse is cheating on you or that your best friend is stealing money from you, then it is time to confront that person and work out the solution
Step 2. Keep relationships healthy
While you may want a time alone and away from others, spending time with other people is good for your mood. Use your network of friends and family as well as your partner (if you have one). Spend as much time as possible with people who give you a positive feeling about yourself and the world. Good friends will not only help you deal with your depression by talking about it, but they will also make you feel more loved and supported.
- If you have a friend or family member who suffers from depression, talk to them about it and see what advice they can offer you. Just talking to someone who has the same symptoms can make you feel a lot less lonely.
- If you are in a relationship, set aside time for romance or just spend time alone with your partner. Enjoy yourself and your relationship by scheduling special time to spend with your partner as often as possible.
- Set aside more time for your family. Your family should make you feel loved and supported, so try to spend a lot of time with them. If your family lives on the other side of the country, make time to communicate with them by phone as much as possible.
Step 3. Fill your schedule with events and activities that you love
Keep a busy schedule to stay active, focused, and thinking about what to do next. You can write an agenda for each day at the beginning of the week or simply plan each day the night before. Regardless of which method you choose, make it a point to stick with it. Here are some of the things you should set aside time for:
- Positive and supportive friendships
- Training
- Hobbies and interests
- Time to relax, journal, or meditate
- Time to do something silly that makes you laugh
- Outdoor activities. Don't spend all your time indoors. Instead, get out in the sun or do your traditional homework at a coffee shop to make you feel less isolated.
Step 4. Find a new passion
You may not like your current job, but you may not be in a position to change careers right now. Searching for a new passion can help you feel like you have more than one goal in life and can give you a reason to wake up in the morning. A passion can be anything you care deeply about, even if it's not something you're still good at. Here are some great ways to find a new passion:
- Explore your artistic side. Enroll in a watercolor painting, pottery, or drawing class.
- Express yourself through writing. Write poetry, a short story, or even the first chapter of a novel.
- Find a new love for learning a foreign language.
- Discover a new sport. Sign up for a karate, ballroom, or yoga class.
- Discover a new team sport, like volleyball or soccer. In this way, you will find a new passion while making many friends at the same time.
- Discover your love of reading by starting a book club.
Step 5. Be more generous
Turn your life around after depression by being generous to the people you love and who belong to your community. Generosity will help you increase your self-esteem and develop a greater connection with those around you.
- Do a close friend a favor. It doesn't have to be important; If your best friend is having a stressful week, you can offer to buy him lunch or do his laundry. This way, you will feel better about helping.
- Volunteer at your local library. Help adults and children to discover the pleasure of reading.
- Volunteer at a senior, youth, or homeless center and see what difference you can make.
- Volunteer in your community by helping clean up at your local park. Just spending time in nature can help improve your mood.
Part 3 of 3: Developing Healthier Habits
Step 1. Improve your sleeping habits
Improving your sleep habits can be a drastic improvement in your mental health. Work on finding a sleep schedule that works for you. These are some of the things you can do:
- Start by going to bed and waking up at the same time every day and night. This will make you feel more rested, and will allow you to fall asleep and wake up more easily.
- Start your day on the right foot. Jump out of bed and drink a glass of water right away instead of hitting the snooze button five times before getting out of bed.
- Develop an effective bedtime routine. Relax an hour before bed by turning off your television, stepping away from your phone or tablet, avoiding loud noises, and reading in bed.
- Limit or eliminate caffeine from your diet, especially after noon. Caffeine will make it difficult for you to fall asleep.
- Avoid naps that last no more than half an hour unless you need them, as they will only make you feel dizzy and more tired.
Step 2. Exercise
Exercising for just thirty minutes a day will have a significant effect on your physical and mental health. Exercise can give you more energy and motivation throughout the day. Find an exercise plan that works for you and stick with it.
- Even taking a walk for just 20 minutes a day can help you get some exercise while you reflect.
- Find a gym or exercise buddy. This will make the experience more enjoyable.
- Set a goal for your training. You could set a goal to train for 5 km or learn to perform a complicated yoga pose.
Step 3. Improve your diet
Eating a healthy, balanced diet can also help you overcome depression. Even if you lose your appetite, you need to make up your mind to eat three meals a day. If you suffer from depression, you don't need to lose weight or worry too much about your health, but eating healthy foods regularly will improve your mental and physical state.
- Don't skip meals, especially breakfast. Eating three meals a day will give you the energy you need to stay positive and focused.
- Add more fruits and vegetables to your diet. Eat them in place of sugary snacks or junk food.
- Make sure you eat a balanced amount of fruits, vegetables, whole grains, fish, and lean protein each day.
- Treat yourself occasionally. If you give yourself a few occasional cravings, you will feel better.
Step 4. Think positively
Being a more positive thinker will help you see your life and the world in a way that fills you with hope rather than the other way around. To think more positively, you must learn to recognize your negative thoughts and fight them with stronger positive ones whenever you can. If you want to get off to a good start, find at least five things that you feel grateful and happy for each day.
- If you start to act more positively, you will also think more positively. Focus on talking about the positive things in your life and spending time doing things that feel good to you.
- If you spend more time complimenting the things that make you smile and less thinking about the things that make you angry or that you don't like, you will have more positive thoughts.
Step 5. Improve your appearance
Neglecting your personal hygiene is a common side effect of depression. While you won't get over your depression by transforming the way you look, if you take the time to maintain your appearance and hygiene each day, you will feel better about yourself. Shower daily, and wash your teeth and hair.
- Strive to look presentable when you face the world, no matter how bad you feel. This will improve your confidence and self-esteem.
- If you think that being overweight is a cause of your depression, then setting a goal to improve this aspect will boost your mood and outlook.
Additional Resources
| Organization | Phone number | Electronic address |
|---|---|---|
| SAPTEL - Mexico | 55 5259-8121 | [email protected] |
| Hope phone - Spain | 91 459 00 50 | [email protected] |
| Help Association - Argentina | (11) 4822-9966 | [email protected] |
| Hope phone - Colombia | 57 4) 448 2945 | [email protected] |
| Hope phone - Peru | 51 1 273 8026 | [email protected] |
| Hope phone - Chile | 56 4222 1200 | [email protected] |
| Hope phone - Venezuela | 0241-8433308 | [email protected] |
| 24 Hour - Crisis Clinic Line - USA | 866-427-CRISIS (4747) | [email protected] |
| Aysana Center - Ecuador | 84 0040 08 | [email protected] |
| Hope phone - Bolivia | 902 500 002 | [email protected] |
| Depression Recovery Group | -- | [email protected] |
| BeFrienders Worldwide | -- | [email protected] |