How to cope with depression on your own, without medication

How to get rid of depression is a pressing question now. With depression, the quality of life drops significantly, apathy, lack of joy in life, pessimism, and fatigue appear. Our treatment can help get rid of depression even in the most severe cases. Psychotherapeutic techniques in combination with neurometabolic therapy and restorative medicine technologies can quickly achieve high results and improve the quality of life.

Our reliable and safe technologies will help you get rid of depression.

The painful condition that occurs during the development of a depressive state is reflected not only in the way of life, but also in the quality of work. Investing enormous efforts, a person does not get much result from his work, which aggravates the course of the disease. Therefore, every person tries by any means to get rid of depression and at this moment there is a danger of starting to use various psychoactive substances that can quickly, but not for a long period, reduce the main manifestations of the disease. In this regard, there is a high probability of developing various dependencies on these substances (drug, alcohol and drug addiction).

What is "depression"?

Although we often hear the word “depression” in everyday life, not everyone knows its true meaning. In medicine, this term is given the following definition:

Depression is a mental disorder characterized by a loss of the ability to experience pleasure. Also signs of depression are bad mood and dark thoughts, even suicide.

So how to deal with this, and can this disease go away on its own?

Massage

A relaxing massage stimulates the brain to release a special hormone - oxytocin. It evokes a feeling of calm and security, helping to cope with stressful situations more easily.

Active massage, on the contrary, invigorates and tones the body. At the same time, a large amount of endorphin, the “hormone of joy”, enters the blood, which improves mood.

When treating depression, different types of massage can be alternated; sessions are often combined with procedures such as stone therapy and aromatherapy.

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Can depression go away on its own without treatment?

It is difficult to cope with this disorder on your own (alone), so turn to friends or family. If they couldn't help you, contact a psychologist or psychiatrist.

To get out of a depressed state, try to get rid of things that remind you of your negative past. If it's work, take a break and do what you love. The desire to do what you truly enjoy gives you strength.

Play sports . Studies have shown that exercise has a positive effect on the production of the happiness hormone. You don't have to go to the gym. Try practicing at home. After just a month of regular training, you will feel a surge of strength and begin to enjoy life again.

A depressed person tries to close himself off from the whole world. Fix it. Try to walk more , sunbathe in the sun or swim in the river. Go outside and enjoy life.

And now we will look at how to cope with depression on your own, without medications, for a teenager, woman and man.

Due to differences in brain function, symptoms of depression vary significantly between ages.

Types of disorder

Almost everyone has heard about depression. This fame is due to its wide distribution. It can appear at any time in an absolutely healthy person, and it will cause a lot of unpleasant symptoms that disrupt everyday life.

Doctors distinguish several types of depression, each of which has its own characteristics. When diagnosing a disease, determining its type allows you to more accurately influence all symptoms. There are 4 types in total:

1. Endogenous. This type of depression occurs due to certain disorders within the body. It is considered very heavy and protracted. The patient not only experiences sadness and indifference, but also loses confidence, his movements become slow, and his facial skin becomes pale.
2. Manic. This type is distinguished by special symptoms in the patient. It causes frequent, causeless mood changes, inadequate reactions to familiar things, delusions of grandeur, and increased self-confidence. This type of illness is also called bipolar disorder.
3. Masked. This type of depression is secretive. It is difficult for others to notice her, because... it has virtually no effect on the patient's daily activities. In most cases, it can be detected in the later stages.
4. Clinical. This type of depression is the most common in the world. It manifests itself as depression or sadness. The symptom appears constantly, but the patient himself does not attach any importance to it and does not want to admit that there is a problem.

The stages of the disease are also distinguished. On the “rejecting” stage, a person simply faces sadness, becomes restless, and begins to get involved in alcohol, TV or computer games. “Moderate” is characterized by the gradual emergence of awareness by the patient that he has a problem, while more symptoms appear, and the person wants to get rid of depression. In a “corrosive” state, aggression appears, self-control is lost, and sometimes schizophrenia develops. The more severe the stage, the more difficult it is to cope with the disease.

Doctors identify additional types of depression that differ in symptoms or causes. This helps make the most accurate diagnosis possible.

The first signs of depression in teenagers

Teenage depression is a serious medical problem. It manifests itself as a persistent feeling of sadness and loss of interest in the world around us. Don't underestimate teenage depression and attribute its symptoms to poor upbringing. If left untreated, there can be serious consequences. Most often, at this age, depression is mild and responds well to treatment.

Symptoms of this disease in adolescents are divided into emotional and behavioral.

Emotionally, the teenager becomes overly irritable, whiny, experiences bouts of anger, and loses interest in everything. Frequent thoughts of death or suicide are also possible.

Behavioral factors include fatigue, insomnia or, conversely, excess sleep, changes in appetite, drug or alcohol use, headaches, and decreased performance.

Teenage depression: how to deal with it

The most important helpers in the fight against depression for teenagers are their parents. And during this period they need to devote more time to their child.

Try to find out more about the disease. Study books with your child.

Communicate more, talk about what worries the teenager. He needs to know that his parents support him.

To help a teenager get out of depression without medication, do the following:

1. Normalize your daily routine
2. Prepare a balanced diet
3. Add physical activity

All this will have a beneficial effect on the course of recovery. Sleep is also an important factor . If you observe insomnia in a teenager, it is better to consult a doctor for advice.

Explain to your child that alcohol and drugs are not the answer. In the end, all this will only worsen his illness.

During this period, it is important to show the teenager your sincere interest and desire to understand him. Show you care and don't judge in any way. Try to imagine yourself in his place. Praise your child every day for even minor achievements. By doing this, you will raise his self-esteem and strengthen his self-confidence.

How to recognize depression in a woman

Women are emotional by nature, so they are also susceptible to depression.

You might be interested in: How to cope with stress yourself at work, school, at home: tips for quickly defeating stress

In addition to the main symptoms, depression is characterized by the appearance of a sweet taste in the mouth. It is also possible to experience muscle tension, neuralgia, dyspepsia and a feeling of tightness in the chest.

Among the causes of depression in women, the first place is separation from a loved one. Further events such as the death of a loved one, personal unsettlement or difficulties at work. The development of this disease is influenced by childhood trauma, taking hormonal drugs or oral contraceptives.

In addition, pregnant women or women who have just given birth are at risk. Depression often occurs in women after forty, when the first signs of menopause appear. During this period, it is necessary to influence the root cause.

Basic treatment

The main methods of treating depression include psychotherapy and drug therapy. They allow you to achieve good results even in cases where the disorder has begun to drag on and become very strong.

Psychotherapy

The main advantage of this therapy is its safety. There is no negative effect on the body during the entire period of treatment using this method. The psychotherapist influences the psyche, which helps with depression, changing the patient’s thoughts in a positive direction.

During psychotherapeutic sessions, the doctor analyzes the patient’s condition, looks for problems that bother him, and also tries to identify the influence of certain factors on the manifestations of depression. Often, a specialist finds the root cause of the disease precisely in the psyche of his patient. In such cases, the doctor tries to help him get rid of the negative factor, as well as replace everything bad in life with good.

Sometimes a special observation method is used in therapy. The patient will be required to regularly record events that have occurred, indicating his feelings and reactions to them. Later, together with the doctor, an analysis of all situations is carried out, and the patient receives recommendations on how to behave in the future in order to avoid negative effects on the psyche.

A person with depression can also visit a regular psychologist. It will help you sort out all the problems and restore mental balance. This option is especially relevant if the disorder is caused by a breakup with a loved one or other problems within the family.

Taking medications

Using medication during depression is especially important in severe cases. They help relieve symptoms and gradually reduce the frequency of their occurrence. Some patients have to take medications for a very long time, which inevitably harms their health. Therefore, doctors try to do without unnecessary appointments.

Antidepressants have the greatest effect. You can only purchase them with a prescription, which is associated with a serious impact on the body and the possible development of addiction. Tablets of this group are divided into several types:

1. Tricyclic drugs (“Azafen”, “Doxepin”, “Coaxil”). They increase the concentration of norepinephrine and serotonin in the patient’s blood, which improves mood. Many cause lethargy, dry mouth, drowsiness and other side effects.
2. MAO inhibitors (Befol, Sydnofen, Melipramine). Slow down the destruction of norepinephrine and serotonin, enhance the effect of tricyclic antidepressants. Admission is accompanied by instability of pressure, abnormal heart rhythm, sleep disturbance, swelling of the arms or legs.
3. Selective serotonin uptake inhibitors (Paroxetine, Fluoxetine, Citalopram). They block the reabsorption of hormones responsible for a person’s level of happiness. There were no significant side effects from taking them.

Additionally, other antidepressants, antipsychotics, nootropics, tranquilizers, mood stabilizers and vitamin complexes may be prescribed. All of them will help restore the psyche, relieve sadness, anxiety and depression. The effect of drug treatment appears 2-4 weeks after starting medication.

Sometimes patients are prescribed phototherapy or transcranial magnetic stimulation. They help increase serotonin production and stimulate brain function.

How can a woman cope with depression on her own?

The disease does not always require drug treatment. If there is a mild degree of depression, a woman can try to get out of it herself. But you need to adequately assess your condition.

If suicidal thoughts arise, or attacks of anger alternate with a surge of positive emotions, self-treatment is prohibited. You need to see a doctor!

Also, consultation with a doctor is necessary if depression is aggravated by alcoholism or drug addiction!

The following will help you overcome depression in the same way as a teenager:

• Established sleep and rest routine
• Physical exercise
• Time spent with loved ones
• Good books, movies or hobbies

Until you fully recover, it is better not to take on hard work or make difficult decisions.

It will be useful to change the environment, take a vacation and relax. If this is not possible, then a trip to the theater or a romantic evening will help lift your spirits.

Take a course of vitamins. They do not have an antidepressant effect, but will have a positive effect on the condition of the body as a whole. B vitamins, which have a beneficial effect on the nervous system, will help best.

If you decide to cope with depression with the help of films and books, then you should not choose sad stories. Watch typical chick flicks (Pretty Woman, Lady Maid) or romantic films (Love and Other Medicines). Cartoons with beautiful pictures and plots that have long been known to everyone are suitable.

It's the same with books. Take note of the funny stories of M. Zoshchenko or A. Chekhov or read “The Master and Margarita” about inspiring love.

The main thing is not to withdraw into yourself and not remain alone within four walls!

To overcome depression on your own, a woman must do one of 4 things:

• Visit a beauty salon or go shopping
• Get together with your girlfriends in a restaurant or at home
• Sign up for courses you've been wanting to take for a long time. Any will do
• Get creative (drawing, sewing, embroidery, etc.)

If positive dynamics are not observed, contact a specialist.

Read the article: Weakness, drowsiness, apathy and fatigue: causes and how to fight

How a man can cope with depression

Men suffer from depression just as hard as the fairer sex. In addition, a depressed man is often called weak, which has a negative impact on him.

From early childhood, boys are forbidden to cry, repeating the phrase “Men don’t cry” over and over again. This leads to the fact that boys begin to suppress all emotions within themselves. Therefore, when they are depressed, it is difficult for them to open up to another person.

Most often, among representatives of the stronger sex, depression manifests itself not in the form of sadness, but in the form of aggression and irritability. But just like women, men during this period feel unnecessary, unsuccessful and ugly.

First of all, a man needs the support and understanding of loved ones. It is important to realize that running away from a problem is not an option. Men also have the right to be weak. Start making plans for the near future. Think about what you can do today and take slow steps towards your goal!

How to cope with depression without antidepressants: 15 proven methods

Aerobic exercise

These are physical activities that force the body to consume more oxygen, such as running or aerobics. When engaged in them, the synthesis of endorphins increases, which reduce pain and improve well-being.

Aromatherapy

The human olfactory nerves are directly connected to the hippocampus and amygdala, areas of the brain responsible for the formation of emotions. Therefore, pleasant smells are directly involved in improving mood.

Ecotourism

It may be especially important for city residents who see the same “landscape” of multi-story buildings for months. Such an environment is definitely not conducive to maintaining a good mood.

Sun and vitamin D

It is necessary not only for the skeleton, but also for the human brain. Without it, the formation of dopamine is disrupted, the deficiency of which is associated with depression.

Avoiding sweets

Consumption of sugar leads to increased excretion of vitamin B6 (pyridoxine) from the body through the kidneys. Scientists associate its deficiency with depressive and anxiety disorders.

Psychoanalysis

This is the oldest school of psychotherapy, founded by Freud himself. Its adherents believe that the cause of mental disorders is a conflict between the conscious and unconscious. The psychoanalyst's task is to help the client bring these two links into balance.

Cognitive behavioral therapy

This is the “gold standard” for the treatment of depressive disorders, which is reliably not inferior in effectiveness to antidepressants. The essence of this approach is to overcome negative emotions by changing the algorithms of thinking and behavior.

Art therapy

Self-expression through art will help you cope with thoughts of hopelessness. It’s better to throw out your emotions on canvas or paper than to keep everything negative inside yourself.

Meditation

It involves focusing on the present moment and distracting yourself from depressive thoughts. If you sit down, close your eyes and focus only on your breathing, then after some time the mind will calm down and become equanimous.

Diary

Every day you should write down at least five things for which you can be grateful. This puts you in a more positive mindset and reminds you that there is always room for pleasant moments.

Quality sleep

Lack of sleep significantly disrupts emotional balance. Even partial sleep deprivation has a significant impact on mood. You should sleep from 7.5 to 9 hours a day, and light sources should not interfere: in the sleeping room your palm should not be visible at arm's length.

Reducing time spent on social networks

Excessive use of social networks can aggravate depression and lower self-esteem. It is better to minimize their use in favor of live communication.

Check your health

It is reliably known that many diseases lead to depression. Most often these are diseases of the endocrine, cardiovascular and nervous systems. In these cases, it is impossible to get rid of depression itself unless the underlying disease is treated.

Review treatment plan

Some medications can aggravate depression, including beta-blockers (anaprilin, metoprolol), prokinetics (metoclopramide), hormonal agents (prednisolone, oral contraceptives). It may be worth consulting with your doctor and choosing alternative medications that do not negatively affect your mood.

Getting rid of bad habits

Alcohol or nicotine may provide temporary relief, but in the long run they only make depression worse. Even partial abstinence from alcohol or tobacco will help break this vicious circle.

B vitamins

Vitamin B6 is involved in the synthesis of serotonin, and its deficiency in the body is directly related to worsening mood. Scientists have also found that in the body tissues of people who are prone to depression, there is a reduced amount of folic acid (vitamin B9) and vitamin B12.

All these substances can be obtained from food, including meat, cereals, fresh vegetables and fruits, and legumes in your diet every day. The champion in the content of B vitamins are pine nuts: to obtain the daily requirement, it is enough to eat only 15-20 raw kernels every day.

Source: depositphotos.com

Movies to help cope with depression

The perks of Being a Wallflower

In this film, the story is about a guy named Charlie with neuropsychic disorders that appeared after childhood traumas. The plot tells the story of an introverted teenager who has no friends.

But in high school, everything changes when he makes his first friend, Patrick, and later meets his half-sister Sam. They are the ones who help him overcome this social barrier, fear, and he learns to enjoy life again.

500 days of Summer

In the film, the main character is Tom Halson, who one day at work meets a girl named Summer. After a couple of chance meetings, they get to know each other better and start dating.

This story is about two people whose views on love relationships, as it turns out, do not coincide at all and they are not destined to be together. Later, the girl marries another man, but the guy’s life does not stop there, he copes with the emotional burden and begins a new relationship.

1+1 (Untouchables)

Aristocrat Philip ends up in a wheelchair due to a tragic paragliding flight. A black man, Driss, with a criminal past, gets a job with him.

It is he who, despite all the difficulties, manages to re-breathe life into the emotionally extinguished Philip. A very strong and strong friendship develops between the characters. The film is based on real events.

See you soon

The action takes place in a small English town. After being fired from her favorite job, the main character (Louise Clarke) finds work as a caregiver for a paralyzed young man (Will Traynor) from a wealthy family.

Until recently, Will was a successful banker and extreme sports enthusiast. But a car accident left him in a wheelchair, leaving him helpless and dependent on others.

Not wanting to lead such a lifestyle, he decides to die in a Swiss clinic. Having learned about this, Emilia decides to help Will find the meaning of life. Love breaks out between young people from different walks of life who would not have met under other circumstances. But will Louise be able to awaken Will’s thirst for life...

Boyfriend from the future

At 21, Tim Lake discovers he can travel through time. All the men in his family possessed this gift. Tim cannot influence the course of events, but he can generally change his life.

Having moved from a small town to London, he falls in love with the beautiful and carefree Mary. Using his gift, he tries to conquer the girl of his dreams, but he does not succeed the first time. Each time, returning to the past, he does not even suspect that he has triggered irreversible consequences.

Until I played in the box

Realizing that the end is approaching, two men with cancer decide to escape from the hospital in order to make a wish list come true before they die. The heroes visit various countries, organize car races and even jump with a parachute.

The central idea of ​​the film “Until I played in the box” tells us that there is no need to put off life for later, live here and now, make your dreams come true, otherwise it may be too late.

Legend number 17

“Legend Number 17” is a film about the fortitude and endurance of the Soviet hockey legend Valery Kharlamov. Throughout the entire film, the main character shows that with persistence and hard work you can go from an ordinary player on an unknown hockey team to a striker in CSKA itself and the best hockey player in the USSR.

Obsession

The Oscar-winning film Whiplash, like its predecessor, reflects willpower and grit in trying to be the best. The film tells us how a young drummer, who dreams of becoming a great musician, ends up in the best orchestra in the country, with a despotic and tough leader.

Throughout the entire film, the conductor tries to break the main character, forcing him to hone his skills, throwing insults and chairs at him, but this does not stop the guy, he rehearses more and more, until there is blood on his hands. The drummer is driven by one goal - to become a truly great musician at all costs.

A Guide to Relieving Depression and Apathy

We all feel sad, moody, or lethargic from time to time, but some people experience these feelings intensely over long periods (weeks, months, or even years), sometimes for no apparent reason. Depression is not just a bad mood, but a serious illness that affects your physical and mental health.

Depression directly affects how you feel about yourself and makes life difficult every day. To get rid of it, there are various treatment methods - from self-help methods to qualified treatment. This article will be useful to you if the situation has not yet gotten out of control. Otherwise, you need to contact a specialist.

What is depression

Depression is a state of low mood and aversion to activity that can affect a person's thoughts, behavior, feelings generally, and self-esteem in particular. Depressed mood is a normal temporary reaction to life events such as the loss of a loved one, a job, or long-term exposure to stressful situations.

People with depressed mood may feel especially sad, anxious, or overwhelmed; they may also feel particularly hopeless, helpless, sad or worthless. Other prominent symptoms may include guilt, irritability, or anger.

The development of depression is influenced by factors:

• Life events : traumatic events in childhood, such as loss, neglect, mental, physical or sexual abuse, unequal parental treatment of children.
• Personality Traits : High levels of personality neuroticism increase the development of depressive symptoms and also make all types of depression diagnoses more likely. Depression itself is associated with low extraversion (and, correspondingly, high introversion).
• Medical treatment : Some medications directly or indirectly affect the development of depression.
• Non-psychiatric illnesses : Depression can be the result of a number of infectious diseases, nutritional deficiencies, neurological conditions and physiological problems.
• Psychiatric syndromes : A number of psychiatric syndromes are characterized by depressive mood as the main symptom.

Depression does not arise out of the blue; a person brings it upon himself. We can’t help but mention depression’s little sister, apathy, which can be an excellent symptom that something is going wrong in life. But if you take charge of yourself in a state of apathy, many problems can be avoided.

Apathy as a precursor to depression

Apathy is a lack of feeling, emotion, interest and concern. It is a state of indifference or suppression of emotions such as anxiety, excitement, motivation or passion. An apathetic person lacks interest in emotional, social, spiritual, philosophical or physical life and the world.

Apathy is not depression yet, but the condition is very close. In general, it is completely normal if it lasts 1-3 days and then goes away. This is a natural response to disappointment, despondency and stress. In response, apathy comes - a way to forget about these negative feelings. You should sound the alarm when you cannot get out of this state for about a week. The dangerous period begins from two weeks, then the risk of depression appears.

In short, if you start fighting apathy and do it right, you can forget about depression.

Although there are many practical tips for overcoming apathy, you won't be able to do it unless you change the direction of your thoughts. Apathy has physiological manifestations, but they are formed with the help of thought.

Motivation is the first to disappear. You don't want to do anything, goals seem meaningless, and life is boring. However, it is always worth remembering that this is temporary and not to focus on it. Despite drowsiness, laziness, fatigue, weakness and indifference to life, know that this will pass. To start, focus on what's inside your head, not outside of it. Although many psychologists advise doing the opposite (stop thinking and having fun), this seems more like burying the problem inside rather than solving it. Of course, it is impossible to constantly direct your attention inward, so balance. But it is necessary to identify the reasons and get to the root.

Find out the reason and start fighting it on a mental level. Whatever worries you (lack of money, family problems), understand that apathy is not the answer. Focus on solving problems rather than obsessing over it.

Only after such decisions have been made (which may only take one day), start moving more. It's amazing how everything changes when we force ourselves to dance, run or frolic. This is a law of the psyche: you cannot remain in two different states at the same time. If you feel apathy with characteristic symptoms, start doing the opposite: force yourself to experience emotions and move more. It is physical movement that is the best remedy for apathy.

You can also change your routine. What is he usually like? Change it either radically (if this is possible) or in small ways (if this is not possible). Sometimes the cause of apathy is the automaticity of our actions. Have lunch on the balcony, come to work in clothes that are completely unusual for you, read a book that you never thought of reading.

If you feel notes of depression in yourself, then you have overlooked the signs of apathy. Let's see what symptoms give it away.

Symptoms of depression

Depression causes feelings of sadness and loss of interest in things you once enjoyed. This can lead to various emotional and physical problems and reduce a person's ability to work.

Symptoms of depression range from mild to severe and may include:

• Feeling sad or depressed (it's simple: if you feel depressed, there is a real reason for it).
• Loss of interest and pleasure.
• Insomnia or oversleeping.
• Loss of energy and increased fatigue.
• Increased aimless physical activity or slower movement and speech.
• Feelings of worthlessness or guilt.
• Difficulty thinking, concentrating, or making decisions.

As we can see, there are many intersections with apathy and only the level of intensity, duration and destructiveness can indicate exactly what state a person is in.

Depression in women

Women are more likely than men to experience depression. Some studies show that one third of women will experience a major depressive episode in their lifetime (twice as many as men).

The peculiarity of depression in women is that they try on too many social roles: mother, wife, employee, friend, healer, guardian. The complexity of all these roles comes with ups and downs throughout life. In addition, the causes of mood swings can be physiological, for example due to hormonal surges during pregnancy. But in general, after some time the emotional level levels out.

However, if the symptoms do not disappear, the problem must be seriously addressed. Although the causes of depression may differ significantly between men and women, the treatment may be the same. Let's talk about this further.

How to get rid of depression

While there is no quick, one-time solution to overcoming depression, the following tips may help.

1

Create structure for your day

Lack of plans and inconsistency can increase feelings of helplessness and loss of control over the events and direction of your life. Planning regains control of the self and helps you get rid of the feeling that you are just a passive participant in your life.

The following guide will help you develop structure and evaluate whether you are managing your time well. Get a notebook in which you will write 5 columns:

• Time of day. You need to write information in your diary several times a day: immediately after waking up, late in the morning, before lunch, in the evening, before going to bed.

• What are you planning to do?
• What did you really do.
• How do you feel about what you did? Describe your feelings in a few words and rate them from 1 to 10.
• Situations and thoughts that can negatively affect your mood. Complete at the end of the day.

2

Tony Robbins' 90 Second Rule

Motivational speaker Tony Robbins believes that most people like to suffer, be depressed or apathetic. We are addicted to anger, loneliness, boredom, anxiety and much more simply because we believe (albeit unconsciously) that this will help us cope with the situation or pressure.

Robbins is confident that it only takes 90 seconds to formulate a problem correctly. Here's what to do.

• Find out which types of suffering are your favorite. You need to be extremely frank and answer this question honestly (and preferably alone, so as not to be tempted to defend yourself).
• Notice the thoughts that cause suffering and understand that external factors have virtually no significance. For example, thoughts about money can drive even a billionaire crazy. We become who we think we are. Thoughts about money and its lack seem to tell your consciousness, “You are poor and unhappy.” By focusing on them, you only make the problem worse.
• Determine that you are going to get out of depression and control your thoughts. The problem is that we do not make a clear decision, which means we do nothing to solve it. As soon as the final decision is made, as soon as you firmly decide to bring yourself back to normal, only then can you begin treatment.
• Even if all your plans fall apart and the worst possible situation comes true, this should not push you into the abyss of depression. You can't control 99% of the situations in your life, but you can control how you think and feel about it.
• Calm your breathing. Drop your shoulders. Notice how negative thoughts float through you without causing any harm to your psyche.

Robbins points out that for him, the 90-second rule was originally a four-hour or four-day rule. With experience, you will learn to put yourself in order in a matter of seconds and drive away depression.

3

The Stoic Method

The Stoics practiced mental exercises that trained their psyche. One of their best practices is to imagine the worst-case scenario. This does not mean believing, but it means reconciling.

If you could be fired from your job and you haven’t slept at night for a month, finally come to terms with this possibility and stop torturing yourself. Tell yourself, “Okay, I'm ready for this.” Once you do this, you will feel relief. Work through alternatives. Now if you get fired, you will know what you will do next. If you don’t get fired, you can move on with your life just fine.

The most important thing in this exercise is to relieve the tension that has accumulated in you and let go of the situation.

4

Gratitude Skill

Gratitude has a powerful therapeutic effect. Depression often occurs due to regrets about the past or fears about the future. When you are grateful, you are present and aware of how much you have now.

Instill this habit in yourself. There is nothing more effective than developing it immediately after waking up and before going to bed. When you wake up in the morning, take 10 minutes to remember what you have. The best thing to do is keep yourself a gratitude journal. Also try throughout the day to notice what you forgot to mention in the morning. And finally, the evening ritual. Go to sleep thinking about what you have. Staying in a state of gratitude for a long time automatically relieves you of regrets, fears and worries. Gratitude has an incredible ennobling effect on a person.

Here are some more tips.

Face your fears . Ignoring the problem and covering it up is not the answer. Call your fears by their proper names. Are you afraid to communicate with people? Realize that the problem is not with them, but with you, and begin to solve it.

Look around . Every person has one or another psychological problem. You are not alone. A little compassion helps heal your own wounds. We often become depressed when we consider ourselves the most unhappy people on the planet. However, it is not.

Meditate . It's worth it. Even if you have to spend tens of hours, sooner or later the practice will begin to yield excellent results. You will calm your mind and begin to be in the present, and this is exactly what will help you recover from depression.

Remember that you are constantly changing . Our habits change constantly. Even now, as you read this article, you are simultaneously acquiring several habits that you are not aware of. Remember that everything you do, feel and think becomes a habit.

Books about depression and getting rid of it

Here is a list of some good books. Not all of them directly talk about how to get rid of depression, but they give a person a feeling of freshness and force them to think seriously about its causes and how to overcome them.

• Viktor Frankl, Man's Search for Meaning.
• Leo Tolstoy "Confession".
• Alexander Lowen "Depression and the Body."
• Stanislav Grof "Spiritual Crisis".
• Ray Bradberry "Dandelion Wine"
• Ray Bradberry "A Cure for Melancholy"
• The Diary of Anne Frank.
• Martin Seligman, How to Learn to Be Optimistic.
• Harold Kushner "When Bad Things Happen to Good People."
• Richard O'Connor, Depression is Canceled.
• Tony Robbins "Unleash the Giant Within"

Also read biographies of great people. All of them, one way or another, went through many trials of fate. Find a book about someone you admire and read it for the experience.

We wish you good luck!

We also recommend reading:

• Storytelling
• How to Prevent Stress and Depression from Tony Robbins
• 10 ways to get rid of apathy
• Properties of mental states
• Ways to determine hidden depression
• Signs of apathy and overcoming it
• Post-traumatic stress disorder: briefly about the most important things
• Guilt
• Bipolar disorder: definition, causes, episodes, treatment
• Overcoming spiritual depression
• How to help your child cope with depression

Key words:1Psychoregulation

Books to fight depression

Matt Haig "Falling in love with life. How to Learn to Live Again When You're Almost Destroyed by Depression"

The author uses himself as an example, having lived for 8 years in depression with suicidal thoughts. Describes depressive states, analyzes thoughts and looks for ways to fight.

As the book progresses, he advises you to accept what is happening, realize the problem, meditate and do what gives you the most pleasure. The book is like a collection of tips that should help.

Mark Manson “The Subtle Art of Not Giving a F*ck. A paradoxical way to live happily"

The book is aimed at people who are ready to immediately take action to prevent negative thoughts from appearing in their heads. The author helps you stop feeling different from that “ideal crowd.”

Andrey Kurpatov “Say NO to depression!” Universal rules"

The writer helps to understand when and why depression occurs. Distinguishes between options when problems can be solved on your own, and when you should contact a specialist. Helps overcome fear of visiting a doctor.

Loretta Breuning “Happiness Hormones. How to train your brain to produce serotonin, dopamine, endorphin and oxytocin"

Loretta gives advice on how to get used to producing and maintaining substances responsible for joy and satisfaction in a month and a half. They help a person maintain a positive spiritual attitude.

Corinne Sweet “Your own therapist. How to change your life with cognitive behavioral therapy"

The author is trying to convey to the reader that one needs to have a correct attitude towards life’s adversities. The main idea is that every person is able to help himself.

Psychologist's advice

Speak

Very often, depression not only prevents a person from living, it prevents him from expressing his thoughts. But most importantly: it prevents you from asking for help. People close themselves off because the prospect of talking to someone doesn't make them feel hopeful about anything good.

Thoughts appear that talking about how bad you feel is once again a bad idea that will not lead to anything good. But this is a misconception. You always need to talk, otherwise people simply won’t understand that you need help, and therefore won’t be able to help. After talking with someone, you will definitely feel a certain lightness.

Be kind to yourself, praise yourself

Often people around them do not understand how to behave if their loved one suffers from depression. There is an opinion that such a person is simply lazy and lashes out at others for no reason. Hence the advice: “Get your act together!” or “Pull yourself together!” But you need to understand that sometimes your condition causes others to feel guilty. "What did I do wrong? What led him to depression?” - these are the thoughts they may have.

When there is little support from others, you must be as kind to yourself as you have ever been. Praise yourself for every little thing. For example, you were able to quickly get out of bed today: allow yourself to be proud of yourself for that.

It is quite common that upon waking up, the simple act of “getting out of bed” becomes a huge challenge for people with depression. Unfortunately, they see no reason to get up. Therefore, it is important to tell yourself that you are doing great.

Have you cleaned the house? Praise yourself, because you, without seeing much sense in it, without having any strength for it, completed the cleaning/cooking/reporting, etc.

Don't suppress your emotions

If you feel yourself sinking deeper into depression or feeling overwhelmed by anxiety, don't try to drown it out or distract yourself from it. The best thing in such a situation would be to stop and try to understand which part of your body is currently “standing out.”

What hurts or is very tense? Focus on this place and begin to breathe slowly and deeply. The feeling may grow, but this is what needs to be achieved. When it spreads throughout your body, you will no longer feel it as keenly as when it was concentrated in one point. Breathe and know: you will feel better.

Don't give in to obsessive thoughts

Depressive episodes are often accompanied by obsessive thoughts. “It’s all my own fault,” “I’m definitely just lazy,” “What’s the point of all this, it certainly won’t get any better.”

The advice that psychologists give in such cases may seem stupid and impossible to implement. However, if you take it seriously and at least try to follow it, it will become easier for you.

First you need to ask yourself: “What do such thoughts give me? What emotions do they bring me? Are these thoughts useful? The next step is to accept that these thoughts will appear whether you want them to or not. But only you decide whether to pay attention to them.

You can imagine that your head is a battery-powered radio, and it broadcasts your thoughts. This radio has a broken off button, so you won't be able to turn it off.

However, you can change the broadcast volume, because your radio has a volume control. And if you make it very quiet, you won't even notice that the radio has turned off completely. It's good that batteries don't last forever.

Contact a specialist

The last and most important advice from psychologists will seem banal, but we should not forget about it. If you have symptoms of depression for more than two weeks, you need to seek help. Further independent struggle with depression can lead to disastrous consequences. This is especially true if the causes of your condition lie deeper than you think.

Treatment regimen

You need to think about how to cure depression yourself only after diagnosis. It allows you to exclude other diseases, identify the root cause, and also more accurately choose future therapy. Often a person has the usual blues. It differs from depressive disorder in that it has less severe symptoms and can disappear without any external influence.

The diagnosis begins with a normal conversation. The doctor interviews the patient and conducts an examination. Based on the information received, he makes a preliminary diagnosis and determines the need for examinations. Most patients are prescribed blood and urine tests, as well as special diagnostic procedures to determine the stage and type of depression:

• Beck scale;
• Zang scale;
• Edinburgh Postnatal Depression Scale;
• Depression Questionnaire.

After passing all the necessary tests, the doctor will be able to make a final diagnosis and draw up a future treatment plan. You can get rid of the disease with the help of psychotherapy, taking medications, relaxation therapy, folk remedies and changing your life. For mild disorders, it is enough to get by with one of the treatment options, but in the case of long-term and deep depression, the whole range of procedures will be required.

The use of medications is possible only with the permission of a doctor. This is due to the fact that they can cause serious harm to the body or be useless. The remaining methods can be used independently without any special restrictions.

If therapy does not bring results or causes even more symptoms, then you need to visit the doctor again to adjust the treatment regimen.

How does creativity help you overcome depression?

Depression is often confused with a bad mood. But there is a significant difference between them: a bad mood goes away after a few days. Depression is an illness that needs to be treated under the supervision of a doctor, take medications and regularly communicate with a psychologist.

In addition to traditional treatment methods, creative activities can help cope with depression. And treatment that combines conventional methods and art therapy will be especially effective.

What explains the healing effect of art therapy?

Any creative activity increases the activity of our brain and helps increase the level of dopamine in the body. Unlike serotonin, the happiness hormone, dopamine is the motivation hormone. It strengthens our desire to receive joy and achieve our goals. Its development allows us to feel satisfaction from what we do.

In addition to the production of hormones, creative activity makes you think, reflect and fantasize, which allows you to escape from negative thoughts.

Drawing is one of the most popular methods of treating depression. Drawing is also a great way to identify hidden causes of depression, especially if a person is not ready to fully share his emotions with a psychologist. For example, a psychologist often asks his patients to draw a picture and from this drawing he can interpret a person’s emotions. It can be especially useful to discuss the result of his creativity with the patient and ask him to explain what he expressed in his drawing.

This benefits the doctor, but how does this method benefit someone who suffers from depression? Everything is very simple. While drawing, a person can, as it were, throw out emotions on paper, relax and escape from his thoughts.

Often, drawings do not have any artistic value, and the ability to draw beautifully is absolutely not necessary. The most important thing is to just create, not think about anything during the process itself and enjoy what is happening.

Well, if you don’t want to draw, then there is an alternative. For example, you can purchase coloring books and spend your time coloring ready-made drawings.

Working with clay and modeling is another creative way to combat depression. Clay is a natural warm and soft material that is very pleasant to touch and knead with your hands. During sculpting, nerve endings are stimulated, a huge number of which are located at the fingertips. This gentle massage improves the functioning of the nervous system, so sculpting can help you calm down and relieve tension.

Music lessons also help cope with depression. It has been scientifically proven that even simply listening to music has a positive effect on the nervous system. Music carries a strong emotional charge. Those who are experiencing depression do not need to listen to the most cheerful compositions.

Listening to even sad works evokes a strong response, allowing you to experience negative emotions and get rid of them. Classical music, jazz or blues are perfect for therapy.

Also, in addition to the usual listening to music, you can participate in the performance of musical works yourself: sing or try to play simple musical instruments. It's not particularly important here how well it turns out. The main objective:

• experiencing emotions evoked by music,
• opportunity to relieve tension,
• overcome internal barriers.

Fairytale therapy is one of the new and promising methods of combating depression. By writing a fairy tale, you can look at your problems from the outside, without touching on your own mental wounds and gently bypassing psychological barriers. In a fairy tale, you can release your emotions, giving them to imaginary characters and express your creative potential.

These types of creativity help to gently but successfully fight depression. But, of course, creative activities are not limited to the above. You can take up knitting, photography, dancing - any new interesting hobby will be useful. The most important thing is to find what you like, and then there will be no trace of depression left.

Folk remedies

One of the simplest options to easily get rid of depression and start living is to use folk remedies. They help to quickly normalize your mental state, improve your mood and get rid of negative thoughts. Most traditional medicine recipes are very simple. Therefore, anyone can use them.

Popular means:

1. Carrot juice. You need to grate the carrots and then squeeze all the juice out of it, or use a juicer. You need to take a tasty drink every day. If desired, you can add apple juice to it.
2. St. John's wort. Pour boiling water (200 ml) over dried St. John's wort (2 tsp), leave for 10 minutes. You should only drink the drink fresh. It is recommended to prepare it every day.
3. Mint. Pour boiling water (150 ml) over mint leaves (1 tbsp), leave for one hour, and then strain. You should drink half a glass in the morning and before bed.
4. Herbal collection. Prepare crushed hop cones (2 pcs.), chamomile (1 tbsp.), valerian and lemon balm roots (1 tbsp. each). Take a little mixture (2 tbsp), pour boiling water (250 ml), leave for 15 minutes. Take several times a day in small doses.
5. Chinese lemongrass. Grind the berries of the plant (10 g), boil for a few minutes in water (200 ml), strain. Drink one glass at a time. If desired, you can add a little sugar.

You can also use winter swimming or aromatherapy as folk methods. They help relieve symptoms even faster and cure depression.

You should not abandon other methods in favor of traditional medicine, because... it is more effective as an adjunctive therapy.

Prevention of depression

If a person is in a bad mood for a long time, feels a loss of energy and does not want to do anything, then we can talk about the presence of a depressive state.

It is important to distinguish this concept from depression, which is a psychiatric illness and requires medication. A depressive state can be dealt with using purely psychological methods.

Like any psychological disorder, depression can and should be prevented through competent preventive measures. They will be discussed further.

Timely experience of negative emotions

How often does it happen that we “swallow” resentment, sadness or anger? Often. But these experiences do not disappear anywhere. They accumulate in the subconscious, continuing to influence a person. In particular, the burden of unexperienced emotions can cause a low mood.

Get into the habit of working with painful feelings. Offended at work? In the evening at home, write an angry letter to the offender, which he will never read. Does the child not listen? Find some alone time and allow yourself to cry. These simple methods will allow you to shed excess emotional baggage, preventing the development of a depressive background.

Physical activity

Sports, walks in the fresh air or working in the country can bring a lot of positive sensations to the body. And the psyche and body are inextricably linked.

The opportunity to do what you love

It's not just about work, although that is ideal. But if you can’t make a living doing what you like, you need to do it through creativity or a hobby. A joyless routine has a negative impact on your emotional background.

Move away from toxic people

This point does not mean that you need to break off all contacts that bring you negative experiences. But it’s definitely worth removing from your inner circle those people with whom communication unbalances you.

If you are forced to interact with a toxic person, put an imaginary glass between him and you. You will still hear it, but you will not be charged with the energy that comes from it.

Sincerity in communication with safe people

This point is the reverse of the previous one. You shouldn’t close yourself off from the person with whom you feel good and comfortable. Share your innermost experiences with such people, interact on a deep personal level. Nothing helps you overcome depression more than a sense of belonging and community with loved ones.

Dependency Removal

We're not just talking about bad habits like smoking. Any object that causes craving in a person greatly shakes the psyche. This could be an obsessive desire to buy something, a gambling addiction, or excessive sexual activity. Look at your life. If there is a part of it, the loss of which can throw you into a depressed state for a long time, this is a good reason to reconsider your life path.

Mindfulness in thoughts, feelings and actions

Get out of ri. Listen to your inner voice. Think about what you are doing and why. This is guaranteed to increase your zest for life, and therefore reduce the likelihood of falling into a feeling of depression.

Working with a psychologist

There is an opinion that you should go to a psychologist only when everything is bad. But a preventive visit to a specialist will allow you to solve many problems at the very beginning, which will significantly stabilize the emotional background. Make it a habit, like going to the gym. After all, it is important not only to maintain physical shape, but also psychologically.

I hope the article was useful to you and answered the question: “How to deal with depression on your own without antidepressants.” Right now, choose one piece of advice for yourself and put it into practice. And tomorrow, read the article again and do another one. To avoid losing it, you can bookmark the site.

Start improving your life now. Good luck to you!