How to cure depression on your own. Is depression a disease? How to get rid of depression at home? How to lift your mood and get rid of depression

People suffering from depression are shackled by their own negative emotions, thoughts, doubts and prejudices. These frameworks press so hard that a person cannot reasonably assess the situation and listen to the opinions of other people.

Dealing with depression takes a lot of effort. However, even the most seemingly simple actions will help to cope with this problem.

1. Meditate

Meditation has been proven to stimulate the production of serotonin and norepinephrine. Low levels of these two important neurotransmitters lead to feelings of sadness. Regular meditation helps to pacify negative thoughts, see the beauty of the world around you and feel cheerful and alive.

Start practicing meditation for one minute a day in the morning and before bed. You can increase the time if you wish.

2. Chat with friends

Even if you can't talk to anyone, force yourself to do it. Isolation from society will only increase your depression. Friends can cheer you up and energize you.

3. Exercise

Increases the level of endorphins - the hormone of joy and happiness. Regular exercise will help to cope not only with depression, but also with other diseases. Sport strengthens the body, restores blood pressure, reduces the risk of heart disease.

Scientists advise engaging in moderate physical activity, such as walking, for 30-60 minutes 3-4 times a week.

4. Eat Right

Health conditions can directly affect our thoughts and emotions. The disease takes away energy and worsens mood. Proper nutrition is the key to good health.

Eat in a balanced way. The body must receive all the vitamins it needs.

5. Read motivational books

Constant self-development is very important for every person. Most of our knowledge comes from books.

In recent years, motivational books have become popular. They talk about how to think positively, teach introspection and help to cope with many problems. You can choose what is right for you.

6. Talk to a psychiatrist

A qualified psychiatrist can help you deal with depression. He will listen to you and tell you how to start thinking positively.

There are also support groups where people share their experiences with each other. Fighting depression alone is much harder. It is also a great opportunity to make new acquaintances.

7. Take part in social life

Do not sit within four walls. Attend social events, communicate with people. A good mood is contagious. This will give you the necessary boost of energy and get rid of negative thoughts.

8. Keep a gratitude journal

Every evening, write down all the good things that happened to you during the day. Describe in detail why these events make you happier. List the things you are grateful for this day.

This method will reduce stress levels and calm you down before bed.

9. Set three goals for the day ahead

Planning helps you focus on the specific task you want to complete before the end of the day. When you reach a goal, your mood improves, and you gain confidence in your abilities. You will not notice how small steps will lead you to big results.

10. Listen to energetic music

Music has an amazing ability to influence our emotional state. Therefore, there is no need to aggravate the situation by listening to depressing songs about unhappy love.

11. Laugh more often

Everyone knows that laughter prolongs life. When you laugh, your brain releases dopamine, the hormone of joy and pleasure. So the more we laugh, the happier we become.

With a smile, then all day you will feel much better.

12. Go on a seven-day mental diet

To get rid of depressive thoughts, you need to reprogram your thinking. To do this, work on changing it within one week.

As soon as you feel yourself sinking into negative thoughts, switch to something positive. Think about what gives you pleasure. Become the master of your thoughts.

13. Let go of old grudges

Being angry is like drinking poison and waiting for the other person to die.

Buddha

When we dwell on resentment, negative energy accumulates in us. Anger reflects on our condition, not on other people.

14. Forgive others

Unresolved problems, like old grievances, are a source of depression. It's pretty easy to forget about minor infractions. But not everyone can forgive a person for something really bad. It requires mental strength and self-control.

But if you cannot forgive someone, this feeling will gnaw at you for many years and will not let you live in peace.

15. Help people

It has been proven that we enjoy helping other people. At this moment, as during laughter, dopamine is produced. By doing good, we get positive emotions and get rid of the feeling of emptiness and uselessness.

16. Get out in the sun more often.

In the sun, the body produces vitamin D, which takes part in all vital processes. It also uplifts the mood.

17. Surround yourself with people who will support you.

Be with those who care about your life. It is very important that you feel comfortable and confident with them. Protect yourself from those who drag you down.

18. Analyze your negative thoughts

Self-doubt and depressive thoughts lead to feelings of worthlessness and worthlessness. Try to write down what is bothering you. Then find out which of these thoughts and statements are actually true.

19. Get enough sleep

Of course, in adult life it is not always possible to sleep for eight hours a day. However, unhealthy sleep and exacerbate the depressive state.

20. Dedicate time to your favorite activities

Do what you used to enjoy: go to the movies, swim in the pool, ride the merry-go-round. Of course, in a depressed state it is difficult to enjoy life. You need to re-learn this. At first, you may even have to force yourself. But over time, you will again experience the former pleasure from hobbies and hobbies.

21. Root out perfectionism

Perfectionism provokes constant stress and leads to despair, self-doubt, mental exhaustion, insomnia and health problems.

There is nothing perfect in life. Everything and everyone has flaws. Be happy with what you have. If something doesn't suit you, fix it, but don't take it to extremes.

22. Take time for yourself

Get out of your familiar environment. Spend the weekend in an unfamiliar place. Relax, be a little alone with yourself, clear your mind of unnecessary thoughts. This is a great time to try out the tips in this article.

23. Be open to new things

Do something completely new to you. Visit an unknown place. You don't even need to go anywhere for this. Surely in your city there is some museum or gallery where you have never been. Read a book, get busy, start learning a foreign language.

24. Walk in nature

Nature has an amazing power to heal our spiritual wounds. Clean fresh air, birds singing, leaves rustling and a beautiful landscape. Peace and quiet. There is only the present moment and no worries. And if you go for a walk with your loved one, then there will be no limit to happiness at all.

25. Don't give up

Everyone can give up. But to fight and enjoy life is much more difficult. Every person faces difficulties and experiences. If you learn how to overcome them, everything will be on your shoulder.

There is only one life. Don't waste it on sadness and negativity.

What should I do to get rid of depression on my own? In what cases can you do without the help of specialists and taking antidepressants?

Good afternoon friends! Dmitry Shaposhnikov is in touch with you.

If this disease has touched you or your loved ones, know that you are not alone. Remember that people who managed to overcome depression acted. Fortunately, as medical science shows, depression usually responds well to treatment.

Read our article on how to cope with depression on your own without pills and doctors.

1. Treat depression with pills and doctors or get rid of depression on your own?

Tip 9. Do something nice for other people selflessly - show love

You will be surprised, but one way to overcome your own depression is to help others. Show love and care to those who need it, and you will see how your own condition changes.

Selfless help to others helps not only to take your mind off your own problems, but also makes the world a better place. There is always a place for a good deed: just think about which of your relatives, friends and acquaintances need help, and provide them with this help.

There are many inspiring films that sow good, eternal and reasonable.

You can choose from the following ribbons:

• "Until I played in the box";
• "Medicine";
• "Knockdown";
• "In the wild";
• "Forrest Gump";
• "Family man";
• "Jerry Maguire";
• "New Cinema Paradiso";
• "Knockin 'on Heaven";
• "1+1";
• "Eternal Sunshine of the Spotless Mind" and others.

If the condition does not improve, see a doctor

If no improvement, no matter what you do, is not planned, it remains to seek professional help. Modern medicine quite successfully copes with depressive states, even long and protracted ones. Antidepressants and psychotherapy are not at all scary and very effective.

For clarity, let's combine all the tips in a single table:

№	Treatment method	Implementation	Features and nuances
1	Taking responsibility	Look for a way out in your own change	Suitable for those who tend to blame others for their misfortunes
2	Using affirmations	Repetition of statements that affect the subconscious	Selected on an individual basis
3	Avoidance of privacy	Connect with people, attend crowded events	Chat with people without alcohol stimulation
4	Willingness to accept help from others	Let relatives and friends take part in your destiny	Be sure to thank people for their help.
5	Appeal to the Spiritual	Read sacred texts, works of great philosophers	Use the practical aspects of the teachings - prayer and meditation
6	Complete sobriety	Avoid alcohol and drugs	You can switch to a rational diet along the way
7	Compliance with the daily routine	Go to bed on time, get up on time, get enough sleep	The earlier you go to bed and the earlier you get up, the better.
8	Physical activity	Go in for sports, physical work, walk in nature	Don't overdo it at the gym
9	Selfless service to others	Give sincere help to those who need it	Caring for others changes how you feel about yourself
10	Watching a motivational movie	Watching Inspiring Movies	Inspired by examples of people passing life's trials with honor

Using at least part of these rules in your life, you are guaranteed to change your condition for the better and get out of depression on your own.

3. Conclusion

Depression is certainly an extremely unproductive, negative and undesirable condition, which is unwise and dangerous to ignore. But you should not be afraid of depression either: the disease is quite amenable to therapy, even on its own.

Meet - Nick Vuychich (a man who was born without arms and legs, and now lives a full and happy life):

That's all, friends, smile more often!

Write your observations, thoughts on this topic and personal methods of defeating depression in the comments! And rate our article!

More recently, depression was not considered a disease at all, but the lot of lazy loafers who, by any means, shirk the use of their abilities for the benefit of society. It is not surprising that in the days of the USSR there was zero statistics on this issue, because Soviet citizens simply did not write down such a diagnosis on their cards. Of course, people with such mental disorders could not count on sick leave. As for the elimination of symptoms, they had to independently deal with the question of how to get rid of depression at home.

A completely different situation was observed overseas, where the tradition of treating this disease began with Hippocrates. This well-known healer of antiquity offered his own method of healing patients, which contains the first tips known to modern science for self-exit from a depressive state.

at home according to Hippocrates

The famous ancient Greek physician called which causes negative thinking and motor retardation (the so-called triad of characteristic symptoms), melancholia.

• tincture of opium to improve mood;
• an enema to combat constipation (modern medicine recognizes the correct assumptions of Hippocrates about digestive disorders that are a consequence of depression);
• drinking from a mineral spring in Crete (its water contains a high concentration of bromine, lithium and magnesium, that is, substances that are used today to treat depression);
• psychological support of relatives and friends (this recommendation is not outdated today).

Egyptian innovations in the fight against melancholy

The ancient Egyptians, whose observations were largely guided by Hippocrates, attribute depression to a demonic origin. The Ebers papyrus contains advice on rituals and ceremonies to exorcise evil spirits that cause disease. But getting rid of depression at home according to them is unlikely to seem appropriate to anyone today. Therefore, let us turn once again to the experience of the ancient Greeks, whose recommendations are much more rational.

Hippocrates was the first to discover the dependence of appearance on seasons and weather. He was also close to discovering the positive effect of herbal medicine and normal sleep for healing, but did not fully understand this relationship. Today we can say with confidence that a walk during the day, especially in nature, improves mood and makes the outlook on the world more optimistic.

Modern methods of treatment

Since there are no completely identical people in the world, there are no completely identical symptoms of depression. Therefore, a method that helped one person may not give any result in another case. Today, it is customary to distinguish two types of treatment for a depressive state: medication and psychotherapy. At the same time, the second one is considered the most effective, which cannot but rejoice those who are wondering how to get rid of depression at home without the help of doctors. But in case of deterioration of the condition, it is necessary to contact a specialist who will prescribe the necessary drugs or give psychological advice.

What steps need to be taken?

The best chances of recovery from this disease are those who can tailor the possible treatment options to suit their needs. Therefore, there is no exact answer to the question of how to get rid of depression at home without resorting to the help of doctors.

But there are specific steps that are suitable for almost everyone:

• determining the depth and severity of their mental disorder;
• an attempt to find the starting point and cause of depression;
• analysis of past failures and mistakes;
• search for a new hobby, traveling, visiting theater and cinema;
• walking and meeting new people;
• talking about your problems with friends in order to get an answer to the question of how to get rid of depression at home;
• the beginning of a healthy lifestyle: playing sports (jogging in the morning really gives you a boost of energy for the whole day) and avoiding fast food.

Getting rid of depression at home without outside help

The healing process is never completely uniform, but over time the aggravations should become more and more short-lived until they disappear altogether. It is important to understand that friends and doctors can only help to cope with bad mood and other symptoms of depression, and only the patient himself is responsible for his recovery. Therefore, an essential part of the treatment is a change in lifestyle and outlook on the world. This is where you need to start getting rid of depression. Self-executed adequate sleep, healthy eating, stress reduction can greatly improve the patient's condition.

Proper lifestyle is the best treatment and prevention

Depression is a disease primarily of the mind, not of the body, but the mutual influence can prove a positive effect, for example, from a regular jog or exercise before bed. Modern psychology identifies four main components of a healthy lifestyle, getting rid of depression on your own at home should include each of them.

and food

Regular exercise can do wonders. This is primarily due to the production of important chemicals in the brain, in particular serotonin and endorphins, which causes the growth of new cells and improves mood. It is their substitute and are antidepressants. At the same time, it is not the competitive spirit that is important (although all kinds of races and competitions can become the meaning of life), but getting pleasure from the classes themselves. Working for the result (the goal is a good motivation for regular training), you need to enjoy the process, otherwise possible failures will only aggravate depression.

When it comes to nutrition, a balanced diet is essential. You need to eat 3-5 times a day, because the lack of nutrients or the rapid saturation of them during the "royal" dinner will lead to mood swings. Sweet lovers are better off switching to ones that do not cause a big jump in blood sugar.

Reducing stress and getting enough sleep

As mentioned above, even Hippocrates paid attention to the effect of sleep on the fight against depressive states. However, modern science does not agree with his conclusions, and 7-9 hours of night rest are considered the key to a good mood and activity. However, lack of sleep not only leads to a deterioration in well-being, but also causes disruption of social ties due to increased irritability and capriciousness.

Features of self-healing

Depression is considered one of the most common psychological disorders in the world today. Its main features are: a bad mood, emotional instability, a general pessimistic attitude, disturbances in the normal functioning of the body. The main answer to the question of how to get rid of depression at home is considered to be the right lifestyle, stress resistance and strong social connections, and not at all all sorts of medications that simply block the problem, and do not eliminate it.

Depression is considered a fairly serious psychological disorder that occurs for various reasons. However, many people who are faced with this are trying to find a way to get out of depression on their own. Often the resulting apathy, indifference to everything that happens takes place with little investment and the efforts of the person himself.

Before looking for options on how to defeat depression, despondency and melancholy, you should remember an important rule - if independent attempts do not lead to results, the condition worsens or despair appears about wasted energy, you should seek help from an experienced psychologist. At a professional level, a specialist will tell you how to behave, supplement treatment with medications and teach you how to get rid of depression at home.

Ways

How to relieve depression? This state is similar to prolonged indifference - the patient seems to be in a dream, in the process of recovery, both mood ups and downs can be observed. Perhaps the chosen method will not help the first time - but there is no need to fall into despair. A person is able to help himself with depression, you just need to understand that depression will try to absorb again, so you have to make some effort.

There are various methods of struggle, but whichever one is chosen, one should start with small steps, gradually approaching the goal. Get out by any means - every saving method helps to remain yourself and overcome difficulties, but this takes time.

Getting out of depression by looking for causes is the most correct and important step towards healing. Before looking for a way to quickly get rid of repressed emotions, ask yourself why such disorders happened to you, which led to the state when you don’t even want to lift your head from the pillow. Unfortunately, apathy and despondency arising from external factors are often confused with banal laziness. If depression has developed because of it, you should not be cured, but look for strength in yourself, coping with chores and responsibilities.

Many people attach too much importance to their own labor investments, they believe that they work more than a colleague, they put more effort into the house and family than the rest of the family. Gradually, resentment, laziness develops, a person ceases to want evening walks or simple conversations at the end of the day, and he thinks to himself that he has depression. In this case, psychologists recommend to look at things easier. No matter how simple and easy this advice may sound, but often we oppress ourselves, envying a neighbor, paying attention to other people's successes or making a whole scandal over a mere trifle. And then we suffer in search of a means of how to get out of depression.

What to do in depression? When conducting introspection, it is important to honestly answer yourself the question - what bad happened in your life? Why don't you want anything? After all, if you look back, there are people who have much more problems, while they do not despair and try to change their lives. Think it's useless? So says every depressed patient, exaggerating their own difficulties. If among the acquaintances there are no people who are faced with real troubles, they are easy to find on forums on the Internet. Just get acquainted with their fates, and the feeling that everything is bad will quickly leave you.

The second part of the self-analysis should be devoted to the reasons found - here one must ask the question, who is to blame for this? There are circumstances that do not depend on the patient, but there are situations in which he is the main character. For example, if an error occurred at work through your fault, then you need to undergo additional training, improve your skills, and no longer make mistakes. Coping with depression means taking a step forward by increasing the level of knowledge, both professional and psychological. Sitting idle and suffering will not lead to good results.

How to overcome depression and learn to enjoy life without the intervention of specialists? After analyzing the causes and their perpetrators, the person himself will come to an answer. But in most cases, patients do without the help of psychologists.

Looking for a new look

How to get rid of depression forever? Having acquired a new image, almost all famous people, media people or just ordinary citizens of our and other countries have encountered a depressive mood. Go to the library, read stories on the Internet and recharge the mood of those who managed to set new, achievable goals, began to go towards them, forgetting about the frustration. Getting rid of depression is like losing weight - finding like-minded people who have faced the same problems, but successfully defeated them, it is easy to repeat the path to success.

At this stage, it is wrong to copy other people's goals - the new meaning should correspond to your desires. Overcome yourself, try to suppress despondency in yourself, replacing it with activity. At the same time, always remember that another equally simple person did it himself, you can do the same! Repeat to yourself like a prayer: "You are not defeated, new successes begin." Having clearly drawn a new image for yourself, of your future self, you need to work daily to quickly begin to correspond to it.

love yourself

How to get out of depression on your own? Just learn to love yourself - you need to understand that we are not perfect. There is not a single person on Earth who has never known failure, has not been disgraced, has not made mistakes. It is important to stop self-flagellation, scolding yourself for the inability to achieve some sky-high success. This does not mean that you have to be lazy - everyone achieves certain goals, you need to rejoice and praise yourself at all the stages you have overcome. Having learned to love yourself, it is easier to move forward and, perhaps one day, achieve the desired goal, which drove you into depression.

A diary

What to do if you have depression? It helps a lot to keep a personal diary, in which it is necessary to record all negative as well as positive thoughts. These entries will correspond to attempts to get yourself out of depression. Every time you get in a bad mood, go back to reading what you have achieved, remember how good it was at the moment when you filled out the pages of the diary. Analyzing your own thoughts, it is easy to understand which path has already been completed, and how much remains to be done.

Physical and emotional changes

It is difficult to notice when depression begins, but it always operates on three interconnected levels - body, mind, spirit. Therefore, a combination of practices aimed at everything at once will be more effective. Self-analysis, journaling, self-discovery, and the other methods of dealing with depression described above act on the mind. It remains to involve the body and spirit - yoga, dancing, fitness and other sports areas help a lot in this.

Moving in a dance, riding a bicycle, standing in asanas or repeating a simple bunch on the step in the aerobic hall, a person receives positive emotions. The very interaction of the body and the spirit takes place, all the negativity spills out, suffering disappears, and a smile of itself appears on the face. After regular classes, the question “how to overcome depression and return to life” will disappear by itself. The main thing is to observe regularity. You should not break into an active life, otherwise the forces will quickly run out. It is enough to visit fitness or dance halls 2-3 times a week, where a positive atmosphere always reigns.

Health

It is impossible to cope with depression on your own without changing the quality of life. Pay attention to how much you sleep - if the duration of sleep is less than the recommended norm, then no matter how hard you try, you still won’t get enough sleep, and accordingly you will perceive what is happening badly. It is necessary to reduce the load, alternate work and rest, use the weekend to relax. Perhaps you have long wanted to make a trip - put away all your business for later and go on a trip, even for a few days, but you will feel how your soul rejoices.

Herbal tea is recommended to reduce anxiety and improve sleep. Also, one should not forget about appearance - a good-looking person who has made an effort to come in clean, ironed clothes, with makeup and styling (if we are talking about a woman), simply will not allow himself to become limp for every occasion.

Between us girls

It is no secret that it is the female half of the population who suffers from despondency. How to quickly get rid of depression for a girl? To begin with, it is recommended to cry, only not in the presence of the audience, but by yourself - to get out of depression, pulling yourself out of despondency after that will be much easier. Having thrown out emotions, one should proceed to active actions:

• Assess the situation, reasons and set new goals.
• Go to the store to update your wardrobe - shopping is the best antidepressant, and shopping removes all negativity.
• Visit a beauty salon and change your hairstyle or manicure.
• Talk to a loved one - who, if not a friend or mother, will be able to listen, regret and, if necessary, give advice? There is no need to postpone the conversation until later, believing that loved ones will not have time to listen to whining. Having poured out your soul in time, it will be easier to fight depression, because it will not have time to absorb you. A friend will be able to distract by inviting to a cafe or cinema - such outings cure no worse than medicines.

Is it possible for women to overcome depression at home, with depression at home? Of course, yes, using all of the above methods. Remember Bridget Jones - you wouldn’t wish the worst fate on your enemy, but she said to herself “you can” and received a bonus in return.

Creation

How to get out of depression on your own? Paying attention to any kind of creative activity, it is easy to become a fan of one of the directions. Drawing, knitting, sewing are good distractions - now hand-made in any manifestation is in fashion, so it will not be difficult to find yourself. Everyone can pull themselves out and help themselves. To make a unique thing, to be proud of yourself - won't it help to save yourself and change a dull mood to a positive one?

Group lessons

Getting out of depression with the participation of a support group and seminars held within their framework will happen faster and more efficiently, because at meetings it’s easy to get to know people whose stories you think: “you’re not so bad.” If you can’t get rid of depression on your own, but you don’t want to go to a psychologist, like-minded people will help you get out of a depressive state - they can handle it, you can do it.

What should not be done?

How to overcome depression and learn to enjoy life without hurting yourself? There are several steps that you definitely should not use when depression takes away all the positive and core of life:

• Trying to drink or eat experiences - having fallen into the clutches of another addiction, it is easy to become a hostage, and then self-help for depression will definitely not help.
• Trying to take out anger by being rude or injuring someone - there are different ways to get out of depression, among them there is screaming and strength, but we are talking about screaming somewhere in nature, but by beating a punching bag or pillow.
• Thoughtlessly absorbing antidepressants - we must remember that they help to remove symptoms, but they do not fight the causes and essence of the problem.

Output

What is depression and how to deal with it? How to cure depression on your own? How to help? Such questions will not bother you until you diversify your life yourself, solve the problems that have arisen and rid yourself of thoughts on the topic “No one loves me”, “No one needs you” and others - this is an illusion created by you. No one will correct mistakes for you either, just as they will not set priorities, they will not reconsider goals. By changing yourself, you don’t have to wonder “how to deal with depression on your own.”

Gray skies, black days and only sadness and hopelessness in the eyes - do you know this feeling? Yes, this is such a notorious depression visited you! Constant blues and unwillingness to live, to move on. You do not see the prospect and simply do not understand why everything is happening this way. Feelings are very unpleasant. But how to get rid of depression on your own? Are you trapped and there is no way out? Not everything is so gloomy - we will try to consider the most effective techniques that will help you get out of the web of despair and mental confusion.

The root of the problem

Very often a person, getting into an unpleasant situation, does not even think about what psychological problems it will attract into his life. Constant worries, dissatisfaction with oneself and the whole world drag one into a real depression. And then many mechanisms begin to work: sleep disappears, small victories do not please you, you close yourself from people and the light at the end of the tunnel seems more and more ghostly. A person plunges into the darkness of his experiences, ceasing to look for a way out and try to change the situation. And here problems cannot be avoided - unfortunately, many simply do not want or cannot change the situation, but it tends to worsen and worsen your psychological state. To cope with the problem you have to delve into your soul.

The only way to deal with depression is to find its root cause. But how to do it? Dear readers, it is necessary to analyze the latest events. Take a piece of paper and remember what has unsettled you over the past couple of months. Write in detail, do not miss even the smallest details. When you have put everything clearly on paper, start remembering each situation in great detail: feelings, scandals, individual words thrown in your direction, actions of relatives or enemies, your tears and experiences. Do not hold back emotions, you can mourn each of the problems. And when you establish the trouble that caused the greatest response in your soul, we select it and start working with it. You should not assume that everything in life is bad - this is a delusion, experts say that, as a rule, one single problem causes depression. But she is already pulling all the "fellow travelers" with her.

Learn to prioritize, and then you will understand that it is unacceptable to get upset and depressed because of the little things!

Sadness is useful

As paradoxical as it sounds, sometimes it’s even useful to mope. This way you can get rid of negative emotions. So, you have found the main reason, and now you need to give yourself time to grieve about the unpleasant incident. The recipe is individual for each, but experts advise using one of these options:

• Listen to music, even sad, the main thing is that you can relive unpleasant moments again. Scream, cry, or put everything on paper, and then tear it up, burn it, throw it away. Make a promise to yourself that you dedicated this day to the problem, but it should no longer affect your life! If you feel sad enough, you will throw out all the hidden emotions - this is very useful in the fight against depression. Believe me, as soon as this session is over, you will feel incredible relief, you just allowed yourself to be weak and vulnerable, but not for long;
• Don't feed your pain - once the liberation phase is over, you should clearly understand that you can't feed the negativity in any way. From now on, you are forbidden to remember and scroll through the situation. Why? Because such actions will plunge you into even more depression. Psychologists even recommend punishing yourself! Well, for example, they remembered about the problem, immediately penalize yourself with 10 squats or running for 15 minutes. It may sound funny, but it works great!

Pity and fear

Yes, we are all people and we just need to feel sorry for ourselves, because we believe that there is no one else! Have you heard the phrase that pity is the most mundane feeling that offends people! It is necessary to transform this feeling into understanding. Understanding yourself is difficult, but quite possible. What is such a process: do not feel sorry for yourself, start analyzing the situation and try to understand why it caused you such emotions. Look at it from a different angle, could you change something, why didn’t you do it, was there a way out or circumstances played a role. Of course, you should not become a fatalist and take everything for granted.

This process must become honest: do not deceive yourself, because a lot depends on you. The more you are convinced that the world is unfair, the more you will want to accept and stop fighting. Remember, the world is initially the same for everyone, what matters is how you perceive it. Your attitude to each individual situation shapes your worldview. Think of the problem as another lesson that will help you become stronger and smarter. Do not be afraid to live - fear is not the best companion, it will attract new troubles. Because a person is so arranged: what he is more afraid of, then it certainly happens to him. You must have seen this trend.

Nothing depresses like self-pity. Learn to understand and forgive yourself and you will get rid of the most severe depression!

Control yourself

You need to take your life under strict control, what it should be:

• It is very important to learn, it is not easy to go with the flow, but to walk confidently along the road. Perceive the world not as an aggressive place where everyone is against you, but, on the contrary, as the friendliest home that is ready to take care of you. , now you need to learn how to weed out all the negativity that is directed at you. Do not get involved in conflicts, do not respond to provocations. Calmness should be the main trump card up your sleeve. The fact is that our brain perceives any strong emotion as stress - it releases a whole cocktail of hormones into the body, which destabilizes our state;
• Do you want to overcome stress? There is an excellent method from the most reputable psychologists - you need to arrange a mega-stress that will overshadow the previous one. No, you should not, of course, do stupid things. After all, a pleasant event can also be a shock: for example, a parachute jump or a change of housing for a while. Rent a house or apartment in another city for the weekend - you will find yourself in a different environment, where your problems are simply unknown to anyone, and are not important. Look at the world around you, how everything flows, changes, everything lives and rejoices. No negativity or disappointment!

Caring for your loved one

The most important and important love in life is a feeling that you need to have for yourself! This is what psychotherapists say, and they are definitely right.

Understand until you love yourself, you will not be able to understand and forgive yourself. Yes, just forgive, because depression is most often caused by resentment towards yourself, you just may not be aware of it! You are the most important person on earth and only your love and self-care is important. It's like air - the less it is, the more difficult it is to breathe and it is almost impossible to live. Learn to love yourself, and then you will understand how to get rid of depression on your own:

• Stop torturing and overloading yourself - from this day on, you should devote as much time to yourself as possible. Postpone work or urgent cleaning in the apartment. What exactly do you want - maybe you have long dreamed of just going to the zoo or to a concert of your favorite band, or you want to wrap yourself in a warm blanket with a cup of aromatic tea. Do not deny yourself anything, love yourself, you should not, of course, commit rash acts. But maybe you have long wanted a new ring or radio in the car - it's time to love yourself and make this purchase;
• Do not let others drag you into the circle of their problems - you are the most important person and you should not be oppressed by the problems of others. After all, they will cause negativity, and you absolutely do not need this when fighting depression;
• Take care of your rest - be sure to rest when you feel tired. Devote one day entirely to yourself! No unpleasant things: if you want to lie down all day - do it, or maybe it's better to go to the park and listen to the birds singing, take off your shoes and walk on the grass, take a nap in the shade of a sprawling tree. Do not be shy of anyone, you can’t live with them, and they don’t need your problems!

Love and take care of the most important person on earth - yourself, and then your psychological health will return to normal.

Psychological attitude

Dear readers, each of us is an absolutely perfect “mechanism” that will work like clockwork if we want it! Strange thought you think? Not at all! How do you plan your life: for example, you know that in a week you need to turn in urgent work or before the end of the month you need to master repairs in the house. That is, you clearly set the time frame, and our brain begins to work in this direction. He comes up with and tells you how best to achieve your goal, which way to go. It's so simple - we don't think about it, but it happens. Why don't you set a deadline for depression to completely leave you? So, in the calendar we mark the day after which you will finally get rid of such a nuisance. As soon as the time is set, and the brain has become familiar with this information, the subconscious will immediately begin to look for the best options for overcoming depression. And it's not magic at all - try it and you will be quite surprised. Just don't delay this moment too much.

Don't shut yourself off from the world

Do not run away from reality and hide from family and friends. Talk about your feelings, share experiences. This is not at all a shame, because every person has a black streak in life. Perhaps one friendly conversation will help you look at the world with different eyes! Human experience is very important, take advantage of this priceless gift. Think about whether your problems are so global, do you really not find a way out, because for others the situation can be much more difficult. Do not elevate the problem to the rank of unsolvable. There is always a way out, even if it will be a long process, but it will definitely end, and you will go further, already knowing exactly how to behave under stress and depression.

Help others

Protracted depression occurs precisely because a person completely concentrates only on his problems! It's time to take care and help others. Such an event will give you a new fresh breath of positive emotions, which will allow you to see the world from a completely different perspective. Start small: help your family, even a little, or you can do charity work, or maybe your neighbor just needs to sweep the yard or fetch water. Feel free to offer your services, try to help and you will see how grateful people are! It is these emotions that will help you understand that you are surrounded by a non-aggressive world - it is full of kind people, and as soon as you begin to interact with them, personal problems will not seem insurmountable! Give yourself the opportunity to become better and stronger!

Image: Helga Weber (flickr.com)