3 keys to managing depression without psychologists

You can say emptiness, depression, or existential crisis, but the point is, you don’t feel good. You might have told someone about it, even if the people around you don’t understand you very much and you end up locking yourself in your room.

This situation is more common than you might think, but the natural tendency is to think that “these things only happen to me”, Rejoice in a feeling of isolation which can result in the dreaded depression. The good news is that you can learn to deal with depression.

Far from being something to be avoided, depression is a wonderful opportunity for self-awareness, but let’s look at the causes first.

    Where does depression come from?

    When a person suffers from this disorder, they experience apathy, sadness and loneliness. He loses interest in everything and tends to isolate himself from the world. But why?

    There are as many reasons for depression as there are people in the world, although the most common consequence is that your patterns are broken and you suddenly feel like the life you were building just doesn’t make sense.

    There may be triggers that plunge you into this duel, such as the death of a loved one or a breakup.

    Although there are also cases of years of living with a very sedentary lifestyle (poor diet and no exercise) until they fall into the abyss of depression. There is even the feeling of not integrating into society.

    Manage depression

    Whatever the situation, being immersed in such a situation requires a certain objectivity, and while it can be given to you by a psychologist, you can do it yourself. How? ‘Or’ What? With these three keys.

    1. Observe and write

    Think about it, what do you do throughout the day? If you spend all of your time identifying yourself with your thoughts, they will become a prison ruled by your mind. If you think about the function of a knife, you can come to two conclusions: it can do good and bad. In other words, it can be used to cut the bread that feeds your family, but also to kill another person.

    The same goes for the mind, which is a double-edged sword: it can be used to live fully in all spheres of life, but it can also become a formidable tool of self-sabotage in the service of your ego. .

    Sometimes we have no idea why we are feeling what we are feeling, so to observe ourselves and slow down the pace of the mind, it is advisable to capture your thoughts in an emotional journal.

    Yes, I say an “emotional” goal because you are not just going to explain what you did today, but you are also going to capture how situations make you feel and your experiences.

    This exercise will increase your self-esteem, but it will also give you peace and serenity. However, the cognitive and emotional benefits of journaling are endless.

    2. Get active and eat healthy

    One of the things we do when we are depressed is overthinking the negative aspects of our life. I don’t know if you know it, but the mind produces about 60 to 80,000 thoughts a day, most of which are negative. We are experts at judging and blaming ourselves for everything that happens to us.

    How to get out of this spiral? we move. In other words: get out of the house and exercise like running or walking for 30 minutes or an hour. The movements, whether high or low intensity, cause us to release endorphins, serotonin and dopamine, providing well-being and pleasure to our body.

    If you also start eating healthier and more natural products (fruits, vegetables, legumes, etc.), instead of precooked foods and industrial baked goods, your body and mind will appreciate it. It is one of the oldest keys to managing depression.

    In other words, your eating and exercise habits play a key role in combating the effects (and symptoms) of depression. Another option in this regard, which will be a breath of fresh air, is sign up for activities that interest you but have never considered.

    3. Talk to friends (and strangers)

    While it is common to not explain how you feel in your immediate surroundings in arriving at depression, a good friend can be the best psychologist. When I say “good friend” I mean someone who can listen to you and get you out of your mindNot someone who doesn’t listen to you and tells you about their problems right away.

    By telling someone about your feelings, you are giving space for your inner world to manifest, so that the effects of depression diminish. In fact, this person can give you their perspective and make you realize your self-sabotaging thought patterns. In other words, it makes you a mirror.

    In fact, the figure of the coach emerged in the 1960s with Timothy Galway (although its origins date back to Socrates’ Maieutics), to increase mental toughness and bring out the full potential of people through active listening and questioning. action-oriented. Yes, new technologies make us interact less and less in person, so you can overcome this mental barrier to dare to step out of your comfort zone when meeting people.

    Your amygdala (or emotional brain) will sense that you are in danger, but you are not, it is just the lack of habit.

    As I know this exercise is not easy, pose it as a challenge. For example, if you go to the cafe or bar next door, dare to interact with someone close to you. The easiest way is to politely communicate something positive to the other person (if the thing leaks, you can even strike up a conversation).

    Ask yourself: what is the worst thing that can happen? If they ignore you, you will surely learn from experience to do better next time.


    Depression is more common than you might thinkAnd whether you experience it or not, by looking at yourself from perspective, you will be able to capture your thoughts and emotions in a journal to avoid this or lessen its effects.

    Plus, if you take a walk, run, or exercise (even at home, no matter how small) your body will produce endorphins and other hormones responsible for your well-being.

    The next time you encounter a complicated situation, remember that you already have the most important tools to overcome them: your mind, your breathing and your body. This does not mean that professional support from a psychologist is not necessary. In most cases, it is essential to receive professional advice. However, knowing these keys to dealing with depression can make our lives easier, whether we decide to go to a therapist or for some reason we don’t have that option.

    Finally, remember that we are social beings, so sharing what you think and feel with your surroundings and interacting with strangers will help you see life through different eyes.

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