How to overcome depression yourself

Depression means a constantly depressed state, accompanied by apathy, a bad mood, an unwillingness to enjoy life. Speaking conditionally, depression can be called a disease. It is protracted and short-lived. Regardless of the type of disorder, it is necessary to get rid of it. Many people turn to specialists for help, but you can overcome the ailment on your own. Consider the main aspects in order, give step-by-step instructions.

Step number 1. Find out the true cause of depression

1. To find the appropriate treatment, it is necessary to pull out the true cause of depression from the depths of the subconscious. Some people make the mistake of not wanting to face the problem.
2. Men and women keep everything in themselves, plunging into a deep depression. After the expiration of the term, the disorder finds a loophole and breaks out in a double volume.
3. It is important to learn, no matter how bad you feel, you need to find the strength to solve everything. Most aspects of depression have been eating humans for many years.
4. Talk to a psychologist or life partner, cry, give vent to emotions. If there is no desire to discuss what is happening, state the essence in a diary.
5. Some people practice communicating on the forum with close-minded interlocutors. In this way, you can extract useful tricks that helped others overcome the depressed state.
6. Appreciate life, there will be no other chance for this. If everything is bad now, your hands will drop, you don’t want to do anything, then it will become easier. Behind a black stripe is always white.
7. Look for positive moments in a depressing situation. When there is no money and support, and credit bills will come soon, despair sets in. Learn to get out, find a way to earn extra money, satisfy your needs.

Step number 2. Solve minor problems

1. Human nature is terribly primitive. We can easily cope with complex tasks, while small troubles unsettle. Conduct an analysis of everyday worries, what specifically bothers you?
2. Tired of constant skirmishes with colleagues? Find out the situation face to face, let everyone express their opinion. Swearing with a soul mate? Talk frankly, eliminate the quarrels. Can't fly on vacation? Relax in your city.
3. Concerned about your own appearance? Spouse no longer sexually attracted? Take care of yourself! Visit the hairdresser, cosmetology and manicure rooms. Change your wardrobe, sign up for courses.
4. If you do not rule out minor problems, they will accumulate every day. It is minor difficulties that knock a person out of a rut. Do not allow this, control your own life.

Step number 3. Sleep soundly

1. When a person falls into a prolonged depression, he begins to have difficulty sleeping. It happens that you wake up from the slightest rustle, relax extremely sensitively and constantly wake up tired? If so, review your daily routine.
2. Psychologists advise to adhere to a biological clock. If you are an early bird, go to bed earlier. Owls should not get up at 7-8 in the morning, since the indicator at 10-11 hours is considered optimal for them.
3. Let the brain rest. To do this, you need to sleep at least 8 hours a day.Try to eliminate all problems that prevent sleep. If thoughts constantly revolve in your head, say to yourself: "I will think about it tomorrow."
4. It is not recommended to lean on alcohol, because after a morning awakening you will be tormented by a hangover. If alcohol helps to sleep, drink no more than 200 ml. dry red wine. Do not use sleeping pills, get along with home remedies.
5. Make a sleep schedule. Try to go to bed at one time daily. Get rid of the scheme in which you went to bed yesterday at 21.00, today at 23.00, and tomorrow go to bed at 02.00. Night sleep should be carried out in the period from 22.00-10.00 hours, depending on the biological rhythm.
6. Form habits, when you get out of depression, they will become your faithful helpers. You should not practice wakefulness throughout the night or lack of sleep for 2 days (I will not sleep today, but tomorrow I will rest for 2 nights).
7. If you can’t fall asleep, create comfortable conditions for relaxation. Ventilate the room, take a walk for half an hour. Drink milk or green tea with honey, valerian infusion. Visit the massage room, take a hot bath with aromatic oils and herbs.
8. Do not eat tight before going to bed. The stomach will digest food. You cannot fall asleep. Also, you do not need to watch horror films, thrillers, melodramas and other films that carry negative.

Step number 4. Go for proper nutrition

1. To date, many people have appreciated the benefits of good nutrition. When the body receives all the necessary vitamins, the mood rises, apathy disappears. You can easily get out of depression or take a step closer to normal life.
2. Make the menu in such a way that the diet contains foods that enhance mood. In this case, all food should be tasty and healthy. Give preference to plant foods, it is better absorbed.
3. Refuse fast food and other foods with fast digestibility. Do not limit yourself to sweets, it is allowed to eat any desserts in the morning. Particular attention is paid to citrus fruits and freshly squeezed juices based on them.
4. The basis of the correct diet should be cereals (oat, flaxseed, wheat, buckwheat, rice), hard cheeses, all kinds of nuts and seeds. It is necessary to include carrots, cabbage, sea fish of fatty species.
5. Eat fractionally at the same time. Divide meals into 5-6 receptions in small portions. Do not forget about the balance of fluid in the body. Drink at least 2.3 liters. clean water per day. In summer, the amount can be increased if the body requires.
6. If you feel apathy and depression due to a lack of vitamins, make up for the deficiency. Drink a course of multivitamins to increase overall immunity.

Step number 5. Find a hobby

1. To recharge positive and get out of depression, you need to find a hobby. Passion should be fun and take up most of your free time. It is important to give oneself to occupation completely, to burn from the inside, to live.
2. Each person chooses a sphere of activity “for himself”. Some people like cooking, so they invent new recipes. Others like cycling, rollerblading, skiing, snowboarding.
3. A splash of adrenaline is very good for dope. You should at least once in your life jump with a rope or parachute, go karting or ATVs, play paintball.
4. More relaxed people will find floristry, gardening, drawing, wood carving, computer courses, a literary club, knitting, sewing, etc.
5. Try to listen to classical music when doing household chores. You do not need to turn on sad rap or heavy metal, so as not to become even more bogged down in thoughts.
6. Passion will help to get out of depression in a short time.If you combine a hobby with interpersonal communication, proper nutrition, exercise, the result will be visible soon.

Step number 6. Go in for sports

1. Include physical activity in your daily routine. Sport is considered the most effective antidepressant. You will be energized for the whole day if you exercise or go to the gym in the morning.
2. As an intense load can dance areas, boxing, kickboxing, rock climbing, snowboarding (skiing, ice skating, roller skating, cycling).
3. If you need to get rid of extra pounds, sign up for water gymnastics, aerobics, Pilates, yoga. For pumping muscles, you should use the gym with all the necessary equipment ("iron").
4. Try to walk more, do not drive everywhere. Cycle your bike periodically to get to work or the store.
5. Those who do not have time and money to visit certain sections should go in for sports at home. Buy a rope, a hoop, a fitness ball. Exercise at least 40 minutes a day. Focus on problem areas, do exercises to the music.

Step number 7. Take a trip

1. Often, depression occurs due to routine. Workdays bring even the most balanced person out of a rut. If we add to the above lack of sleep, turmoil at work, lack of money, depression drags on for a long time.
2. To "dilute" your existence, go on a journey. It is not necessary to spend the last money on expensive resorts and five-star hotels, just choose a three-day tour. You can travel both abroad and in your own country.
3. If possible, do not sit all day on the beach. See the sights, take pictures, enjoy all the charms of this or that place. You must return from vacation, filled with impressions and new outlooks on life.
4. If you do not have a passport, explore new places in your home country. Visit friends or relatives, take a city tour. Take as many photos as possible, shoot video to share your impressions later.

Step number 8. Do not deny yourself anything

1. Positive emotions rarely appear out of nowhere. Often you have to call them yourself by adding paints. Pamper yourself, stop counting every penny.
2. Do you like “this dress” in the store? Buy it! Complete the outfit with bright lipstick, high heel shoes, a stylish hairstyle and makeup. Have you long dreamed about good cosmetics from famous brands? Highlight part of your salary to feel like a girl.
3. The joy lies in the little things, learn to receive them by any means. Shopping is an excellent antidepressant, it has been proven repeatedly. Pamper yourself not only with shopping, but also with beauty services, going to the cinema or cafe, a regular weekend with a book and tea.
4. Learn to relax. No need to plow like a horse to earn all the money in the world. You need to constantly fill up the psycho-emotional background with the missing fragments.
5. Visit places you have not been to for a long time. Feel like a child, go to the zoo, dolphinarium or water park. Flush out emotions, diversify life.

Step number 9. Get a pet

1. If you want to get out of depression in a short time, get a pet. You can watch TV with him, take a walk, play sports and even talk.
2. It is better to give preference to a dog or cat, such pets are more sociable. However, a parrot, ferret (ferret), fish and reptiles are also suitable.
3. It is important to understand that a new friend will require a lot of effort and attention, so consider the circumstances. If you already have a pet, consider the second pet as a friend of the first.
4. At first you will be busy raising, walking, feeding and other troubles. Have to regularly leave the house, which in itself is considered an anti-depression drug.
5. Animals require the owner of love, affection and care. In return, they will give you peace of mind. It is worth remembering that the pet will become a new member of the family. Therefore, care should be appropriate.

Step number 10. Make plans for the future

1. A man who has no purpose vegetates. It is necessary to constantly move forward, because depression occurs due to the large amount of free time.
2. Set goals, paint them for small tasks. Performing each item, make notes in a notebook. Be sure to limit yourself to a specific framework so that plans do not turn into long-term dreams.
3. After each completed task, your life will be filled with meaning. After a large piggy bank of victories, you will realize that you want to achieve even greater heights.
4. Constantly staring at a chic buddy car? Accumulate money, get yourself the same or better. Dreaming of a chic mansion? Set a goal, achieve it.
5. Thoughts are material. If you will be living on a positive wave, soon all your plans will be realized. No need to build illusions, compare your capabilities with the financial side.
6. Of course, money is a powerful tool. However, it is necessary to develop not only materially, but also spiritually. Read instructive literature, attend seminars, and develop comprehensively.

The final stage of the fight against depression

1. After you overcome depression, try not to be alone with your own thoughts. Follow the tips described above if the slightest signs of illness appear.
2. Continue to fill your life with colors, become a versatile person. Do not refuse the offer of friends to go for a walk or visit the cinema.
3. Block the negative at the initial stage of its manifestation. If life does not suit you, change it radically. Change your place of residence or make a relocation / repair in the apartment. Take an unplanned vacation, improve your personal life.
4. Never stop there. If your hobby ceases to be fun, change it. Do not forget to bring festive moments into your life. Give gifts, give compliments, all the good will return to you three times.
5. Do not refuse the help of relatives or friends. When loved ones want to get you out of depression, you need to trust them. You can always turn to a qualified psychologist who will solve the problem.

First of all, you need to look at the root of complexity. Assess the situation, identify the true cause of depression. Cope with small troubles, devote time to yourself. Take a trip, establish a diet and a good sleep, find a hobby. Develop spiritually and financially, play sports, do not deny yourself the little things. Get a pet, set goals and follow to achieve them.

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