Useful Tips

How to survive depression - ways to improve mood and rethink life


October 10 is World Mental Health Day. It is held in order to inform the public about mental health problems.

As you know, the most common mental illness is depression. On this day, we would like you to read this article and pay attention to your loved ones. Perhaps your most dear and beloved person suffers from this disease, suffers from it, but does not want to open up to you.

Be aware that depression can often go unnoticed and unrecognized. A person with hidden depression is the person who fights with his inner demons and tries not to show them to anyone. Such people may or may not receive treatment, they may share their condition with loved ones, or they may not share it. The problem is that the world becomes more gloomy when we stop trying to understand each other. We tend to think that hardships of life do not hide and that finding them is as easy as a scar left from the battle.

But be aware that emotional wounds are sometimes very difficult to consider, especially for those who are not even trying to do this.

1. They can deliberately try to look as if they are doing well and even constantly radiate streams of happiness and be always on the rise.

If you think that people with depression are always dull and gloomy comrades, then you are mistaken. Depression is not just a bad mood. Those who live, constantly experiencing depression, can learn to control their superficial emotions, and even be the most “happy” person from your environment. We are all different. Quite often, people with deep depression control themselves in public and look quite positive, regardless of what is happening in their souls. No one wants to upset others with their problems, even if for the sake of this they have to hide their true feelings.

2. They can constantly take some kind of medicine.

There are serious treatments for depression such as medication.
drugs and course of therapy.

But besides the medicines themselves, there are also daily habits, like a lifestyle.
For example, certain music, exercises, walks, in general, all that
helps them get out of a black depressive hole. Latent depression is really terrible, especially when a person is forced to fight it alone.

3. They may have big problems with parting.

If you have ever been depressed, then you can understand what it is
a heavy burden, and not only for those who are depressed, but also for those who are close by. Sometimes, when you get someone too close and let him see your struggle and misfortune, that person simply leaves. Of course, it’s hard to blame those who leave, but for a person with depression, a usual separation can result in a constant feeling of abandonment by everyone and a feeling of loneliness.

Therefore, they often hide depression, even from loved ones. Cause there's nothing
it’s more painful to understand that the dark side of your soul is so terrible that even a loving person cannot look at it.

4. They can compose stories that cover their actions.

It can be anything from cuts on their wrists to giving up lunch. People living with various types of depression experience many difficulties that can interfere with the normal course of their lives from time to time. In such cases, they come up with all sorts of excuses covering up the results of their heartache. Most often, they themselves do not want to admit that they are on the very brink, so they know very well how to hide their condition.

5. They may have strange deviations in food intake or on a daily basis.

These symptoms may seem minor, but they have serious consequences.
One who lives trying to hide his depression sometimes shows only slight hints of it. Excessive or inadequate sleep is one of the most obvious signs of depression. The same thing with food - if your loved one is eating too much or too little, then this is an alarming bell. Sleep and nutrition are the most important elements of health. And a person is able to control these elements on his own. Depression creates such conditions that people take control of themselves. Sleep - it may be the only way to turn off your consciousness and get away from pain, or, conversely, become an impossible achievement because of obsessive thoughts. So is the food.

6. They may have another more serious view of the substances they consume.

A person struggling with depression knows very well what and how affects his mood.
They know that alcohol is a depressant, and if you drink too much of it, it will be impossible to cope with your depressed mood and not show it. They are also well aware that caffeine and sugar cheer them up, as do the prescribed antidepressants. And they know very well what and what they should not be disturbed with.
They know all this so well, because all of the above changes their mood much more than people who do not suffer from depression.

7. They can have very clear, but difficult to understand ideas about life and death.

Not everyone with depression has suicidal thoughts. However, depression often provokes thinking about the meaning of life. And a person begins to frantically search for all the answers to vital questions, realizing that everything inevitably goes to death. Such frequent diving in painful thoughts can lead to the fact that from them there will no longer be the opportunity to emerge.

8. They are most often talented and expressive.

Many of the best artists, musicians and leaders in our world who inspire us are also struck by this plague called "mental illness." Such a depth of emotions experienced by them most often results in their work. They are able to combine in it the good and bad parts of their souls and show the beauty of life through the shadows of the emotions that they experience.

9. They often look for the meaning of something.

Everyone wants to have a purpose in life. We want to be sure that everything we do, we do for the good. Be sure that we are moving in the right direction.

And people with hidden depression also want all this, but with more
thirst and great despair. Feelings of fear and inadequacy of what is happening are far from new for those whose minds and souls are under the yoke of depression. And very often, such people want to somehow compensate for their internal fragility and vulnerability.
Therefore, they can change directions in which they go much more often and be incredibly enthusiastic about the search for true true happiness.

10. Sometimes they can show their pain and give a faint hint that they need help.

Even a person who has already adapted to his depression and knows how to live with this burden sometimes needs help. But such cries of despair from people who always look strong are easily overlooked. Sometimes it’s simply dangerous for them to be alone, even if they say the opposite. And if suddenly they were able to open up to you and tell what is happening to them, then know this is one of the most important moments, it is these moments that create a strong and reliable bridge in your relationship, because it is impossible to constantly torment yourself and hide your true feelings before the best friend or loved one.

11. They seek love and support, like all people.

Not showing your soul demons to the world does not mean acting dishonestly.
People live hiding their depression in order to gain protection. Protection for their hearts, and the hearts of the people who surround them.

We live in a world that forces us to hide everything that looks
ugly and gloomy. But we are not required to do so.

And the best thing you can do for people with depression is to understand that they need love and support, like every person on this earth.
Never turn your back on someone who is struggling with himself. Cry when you want it. Extend a helping hand, even if the door is slammed in front of you. Open your soul, despite the fear of being misunderstood. If we continue to not notice the bad, then the good will go unnoticed.

Specifics of depression

How socially functions depressed depends on its causes, severity, appropriate treatment, the number of relapses of the disease and the presence of periods of remission.

Depression can be mild, moderate or severe if we talk about its strength. Endogenous, reactive, organic when we describe the etiology.

With any of these forms, in each episode, the patient can work in a completely different way. It is difficult to give unambiguous recommendations on behavior, because they must be selected individually for each patient, depending on his state of health and financial situation.

Disability in Depression

When episodes of depression are not too intense, and the periods of remission are quite long, the basic abilities of the body to work are preserved.

Another situation occurs when due to illness it decreases life activity, lost interest in work, reduced efficiency, disrupted relations with the environment. In this case, it is possible to talk about the limitation of the ability to perform previous work or general disability.

First of all, this applies to patients with a deep form of depression. However, it is necessary to take into account both the professional and the family situation of the patient. This is important so as not to turn the patient, who already feels himself unnecessary, useless, put on the back burner, a burden for the family. In turn, delay in such a decision may also be undesirable.

Return to work after an episode of depression

If the doctor believes that the patient is better to recover at home for some time, then he can give the patient sick leave until the patient’s well-being improves. The moment of return to work should be agreed with the doctor or psychotherapist so that this happens at the best moment.

Do I have to talk about my illness at work? This should be an individual approach, it is necessary to take into account the tolerance of the environment, their knowledge of depression and their own well-being. In any case, the doctor must keep a secret.

It must be remembered that adequate and proper treatment of relapses and their prevention, through the constant use of drugs, can protect against the recurrence of depression without reducing the patient's professional activity.

How to live after an episode of depression

Here are some tips for improving your well-being and life of patients with depression.

  • Focus on your interests, what you like to do, or what you do best.
  • If you are not working or retired due to illness, this does not mean that you cannot do anything. You should not get out of your social contacts.
  • Enrich your knowledge and develop friendships. Friends will help and support you.
  • Call them every day.
  • Plan your daily life, filling it with various actions, for example, meeting friends, sports.
  • Keep in touch with the outside world not only with the help of friends and family, but also through newspapers, television, books.

Depression does not mean a mandatory depressive state; look for sources of happiness and enjoyment of life.

How to start work on yourself

When we experience depression, all the actions that we need to perform daily may seem impossible. Nevertheless, it is worth trying to organize them in such a way that they can be performed step by step. People with depression should use the help of others, however, self-help on how to get out of the disease is also extremely important.

If fulfilling the desire to stay in bed makes you feel better, then this is normal, but not with depression. Since we usually use the bed to rest and regenerate energy, and not to hide from the world. In addition, when we lie in bed, we often begin to suffer from problems. Although the bed may seem like a safe haven from problems, in the long run, things can turn out to be much worse.

The main step in overcoming depression consists in realizing an effort to get up and perform at least one positive action per day. Keep in mind that although the brain tells us that we cannot do anything, we must, on the contrary, convince ourselves that we can do something - step by step.

Separation of big problems

If we must make purchases, we must try not to think about all the worries at once. On the contrary, you should concentrate only on this particular task and try not to think about the obstacles that are associated with procurement.

The key question is to try to avoid distraction through thoughts like: "It will all be too complicated and inappropriate." Evidence suggests that when we experience depression, we lose our penchant for planning and feel depressed.

Depression can be started through conscious activity planning step by step. Keep in mind that this is a kind of brain training for a different type of thinking.

Positive Activity Planning

Often during depression, we think that we must first do all the boring things. Sometimes, indeed, boring duties cannot be avoided, but you must also plan to carry out some positive actions that will make us happy. For example, if we like to walk, visit friends, have a good time in the garden, plan it.

Sometimes depressed people with great difficulty include positive actions in the plan for the day. They spend all their time struggling with the tedious responsibilities of life. They may feel guilty when leaving and leaving, for example, dirty dishes. But we must also experience positive activity.

Boredom Depressed

The life of some depressed people becomes boring. She concentrates on several repetitive actions, including going to work, returning home, watching TV and sleeping, while at the same time, patients refuse to visit friends and plan to spend time with them.

The key issue here is the diagnosis of boredom, and then the adoption of measures to combat it. Some depressions are associated with feelings of social or emotional isolation, loneliness, and too little stimulation.

Social problems and a tearful mood can be a natural reaction to boredom and a lack of social incentives. The main thing is to be able to recognize that we feel bored and begin to learn how to overcome it.

Increased activity and scattering of attention

During depression, a person’s state of mind tends to focus on the negative aspects of his life. If we find that our mind revolves around a few negative thoughts, try to find something that will dispel your attention.

Depressive thoughts can affect the type of arousal that occurs in our body and the chemicals that form in the brain. Therefore, we should try to look for ways to change our attention in order to supplant negative depressive thoughts.

Creating a "personal space"

Sometimes creating a “personal space” - that is, time only for oneself - can be problematic. We can feel overwhelmed by the needs of others (for example, families) so much that we do not leave any “space” for ourselves.

If you feel the need for personal time, then try to talk with loved ones and explain it to them. However, it is worth reporting that this is not a matter of abandoning them. On the contrary, it is a positive choice on your part to have the best contact with yourself.

Many people experience guiltwhen they have a desire to do something alone. It is important to try to negotiate these needs with loved ones.

Knowing your borders

Very rarely there are people suffering from depression, who can relax, have enough free time and know their limits. Sometimes this problem is associated with burnout. The term "burnout" means that a person has reached exhaustion.

In some people, burnout can be a trigger for depression. You should not criticize yourself for feeling exhausted - you just need to recognize this and review the steps that can help.

Is positive enough in our life? Can we do something to increase its number? Can we talk with others about our feelings and seek help? Burnout may occur if we have not created enough personal space.

We are all different in this regard. Although it may seem that some people are able to cope with everything - this does not mean that we should be the same. Personal boundaries may vary depending on the person, vary in time and situation.

An important aspect, which is the starting point, is the understanding of one's own problems, determined by sensations in five categories of life spheres: environment, physical reaction, mood, behavior and thoughts.

Независимо от того, какие изменения вносят свой вклад в наши проблемы: депрессия, страхи или другие сильные расстройства настроения, они распространяются на все пять областей нашего опыта.

Для улучшения самочувствия, возможно, потребуется внести изменения во всех этих сферах. Оказывается, однако, что часто самое важное – это изменение мышления. Мысли помогают определить настроение, которое мы испытываем в данной ситуации.