How to get out of depression

The content of the article

• Take small steps
• Renew Interest
• Start moving
• Follow a diet
• Do not avoid the sun
• Think positively

The process of overcoming the depressive state is long and difficult, but you can come to the rescue yourself. There are several effective methods to help get rid of depression and apathy without taking antidepressants. The more effort you make, the more tangible the result..

Take small steps

A depressed person is indifferent to everyday worries. Instead of hiding and doing nothing, you need to be active. Experts recommend identifying several goals for yourself and direct all efforts to achieve them..

To make it easier to cope with the task, break it into intermediate steps. If you need to deal with mail, start by sorting correspondence into accounts and advertising. At the first stage, throw out the flyers, then pay one bill and so on. Plunging into the process of performing a specific stage, you will quickly forget about the oppressed state, and this will help relieve depression.

Renew Interest

If, due to psychological problems, you have narrowed your circle of friends, then it’s time to expand it. Select a few people who would be nice to talk with, call each one and make an appointment. At the time of the conversation, do not touch your problems: the interlocutor should not play the role of a psychotherapist. The best option is to drink a cup of coffee and talk about topics that are interesting to both. You can plan a pleasant joint venture – a trip to the theater, cinema, gym, etc..

Remember what activity you enjoyed before. If an artist has not worked on a painting for a long time, he can get a canvas and paints, sketch some sketches. The process will not carry away immediately, but it must be taken as a medicine that must be taken in case of illness, even if you do not want to.

Start moving

Deep depression causes indifference to everyday, household chores: even an early rise, not to mention effective work, can become a problem. Activity is one of the powerful tools to return to normal. Studies show that regular exercise is as useful as medication: it helps to recover, overcome prolonged stress, and reduces the chance of a return of the causeless spleen..

Rhythmic exercises – walking, strength training, swimming, martial arts – are beneficial. To increase the effect of your activities, focus on the sensations during movement. Feel your feet touching the ground, the wind blowing your skin, inhaling rhythmically replaces exhalation. A great option – group training with like-minded people (aerobics, soccer, dancing).

Follow a diet

Reduce the use of foods that negatively affect the brain – coffee, alcohol, fried foods, canned food, sugar. Give up fast carbohydrates – white bread, pasta, potatoes. They immediately saturate, but subsequently lead to a drop in mood and a decrease in energy.

Eat a little, but often – every 3-4 hours. When choosing a diet, pay attention to products containing B vitamins (citrus fruits, leafy greens, legumes, etc.), and omega-3 fatty acids (linseed oil). The lack of these substances worsens well-being, causes depression, loss of strength.

Do not avoid the sun

A depressed mood is treated with daytime walks: sunlight contributes to the production of serotonin – the hormone of happiness. In the summer, visit the beach as often as possible, use a special cream to protect the skin. If you don’t have the opportunity to walk for a long time, go outside for a lunch break, have picnics in the fresh air, spend time in the garden.

Add light to the room by opening the curtains fully. Try to spend more time near the window: you can put the desktop there. Residents of the northern regions to overcome seasonal depression will help the solarium.

Think positively

At the time of a decline in mood, everything around is gloomy, but it is in your power to change the situation and get out of this state. Practice positive thinking skills, focus on ongoing successes, view failures as opportunities for growth.

Thinking patterns that contribute to depressive symptoms:

• Radicality of estimates. A person thinks that in the world there is only good or only bad: “I have not received the highest score, so I am mediocrity”.
• Excessive generalization. A single fact is given a global character: “It did not work out today, so it will never work out”.
• Decrease in positive. This includes the deliberate ignoring of positive events: “Yes, I was congratulated on my birthday, but they did it reluctantly”.
• Go to Results. It appears in the absence of a logical connection between cause and effect: “My colleague looked at me unfriendly, most likely, she considers me an amateur”.

An effective way to get rid of negative attitudes is to critically examine emerging claims. If you consider yourself a failure, consider whether your best friends, colleagues, or family members would agree. Having found a counterargument, you can neutralize negative thoughts. This will help get rid of the depressed state and get out of depression on your own..