Today, depression is a typical and very common problem in the society in which we live, being a phenomenon more and more widespread in the population.
We consider that he depressed a that person who exhibits at least a sad mood and a partial loss of the ability to feel interest and pleasureAlong with other issues such as fatigue, poor judgment, sleeping or eating problems, recurring negative thoughts appear that make life appear negative, sometimes out of control and hopeless.
What can we do to eliminate depression from our lives?
People who are depressed have symptoms of a mental, cognitive, behavioral, physical and interpersonal nature.Being a problem that generates a lot of difficulty when it comes to living a normal life.
With this in mind, we proceed to give you a series of indications or useful tips to improve your state in a depressive process. While the tone of this article may seem offhand, all of the evidence given has a scientific basis, most of it applied in clinical practice to people with different types of depression.
1. make a schedule … and stick to it
Depressed people often have a passive attitude towards life. Depression causes you to lose enthusiasm and energy, losing motivation to make plans and do things. It’s also common to think that whatever you do your situation won’t improve, which makes it easier to inhibit.
One way to combat this passive attitude is to perform and commit to a schedule. This program must integrate the different activities that will be carried out throughout the day and the week, forcing the depressed person to divide his time in such a way as to avoid as much as possible the negative thoughts that may arise. It must incorporate both daily obligations (going to work, for example) and daily habits (meal times, sleep and hygiene habits), and it is particularly important to incorporate periods of leisure and socialization in a concrete way (not to say that I am leaving) this time for leisure, but you have to plan a specific activity such as going to the cinema for example).
Making a schedule is a way of forcing yourself to plan and actBut the schedule you set must be realistic, otherwise you may get frustrated and worsen your mood.
2. Set goals
Closely related to previous advice. It’s about imagining a future or a situation that you want to achieve and that you think you can accomplish..
The goals you set for yourself should be realistic and achievable in the short term, which will take a bit of effort but not be so difficult that you want to give up. If your goal is complicated or long-term, share it so you can break it down into small, achievable goals in relatively short periods of time. It’s not about doing a race in the background, as you may stumble across the path. It’s about taking a small step each time.
3. Play sports
We all know the expression “mens sana in corpore sa”. In fact, this popular saying closes more wisdom than it seems. Regular exercise has been shown to generate endogenous endorphins, Make us feel better and lessen the effects of depression.
It also strengthens the body and the immune system, helps improve self-esteem and allows you to rest better. Data shows that it is even a protective factor against neurodegenerative diseases such as Alzheimer’s disease, as well as coronary heart disease. So don’t hesitate to run, swim or go to the gym, as it will make you feel better and serve you in many ways. Endorphins relieve depression.
4. Make a list of everything that’s wrong.
Writing down what happens to us or what happens to us is a good way to introspect. Making a list of the things that make us feel bad can be very helpful. However, making a no more list of everything that is wrong is a process that can help cognitively locate where the problem or dissatisfaction is, but it does not help but the further work is done. Once done, write down the thoughts that provoke you, then try to imagine possible interpretations other than your own.
It helps to gradually change dysfunctional beliefs and negative thoughts if we manage to integrate more positive interpretations and reject those of greater negativity.
5. Relieve yourself
Anyone who knows a depressed person can probably tell that person is feeling bad and they may even have explained to them the reasons why they are like that. However, although you can give reasons why they feel bad, many depressed people tend to inhibit themselves and silence their real emotions and thoughts about it.
In this way, if you feel like you’re in a bad spot, don’t hesitate to splurge. The list of issues we talked about earlier … burn it down. Sing, scream, cry, run, play a contact sport that lets you release frustration. The important thing is not to shut yourself up and to let your thoughts and especially your emotions flow.
6. Force yourself to go out and socialize
Depressed people tend to avoid long-term contact with others. Their condition initially generates empathy and concern in friendships or loved ones, but in the long run, the negative and isolationist attitude that depression produces can produce some rejection in others.
This is why if you are in a situation of depression, it would be useful for you to participate in the social life around you. This does not mean that you force social situations or establish an addictive relationship with others which also tends to produce rejection, but try to get out, join in the conversation of your close circles and be open to others. participate in different plans and activities.
6. Do something you love
We have already said that depressed people tend to have a passive attitude and lose the urge to do things. Even something that once thrilled you now loses its meaning and you find the idea of doing it silly.
That is why it is important to force yourself to do them, trying to regain enthusiasm. It doesn’t have to be that the activity makes you completely happy or that you enjoy it as before, but that it just makes you decrease the level of sadness a little, and in the long run you may regain your passion for it. it.
Making changes in your life can introduce you to new feelings and perspectives on life.. It is not a question of leaving all of the above behind but of introducing a small variation which can be satisfying and even change the big picture.
For example, sign up for a cooking, Chinese writing, or origami class, or travel to a place you’ve never been before (even if it’s a different neighborhood than your own. city). You can discover a new passion, meet environments and people that make you think and value things in a different way.
8. Go to a professional
If you are unable to get out of the situation on your own, you can always seek professional help. Mood disorders are, along with anxiety disorders, the most common type of problem that psychologists and psychiatrists often work with.
This doesn’t mean your problem is solved overnight, but they can help you strategize and perform psychological treatments that improve your situation.
- American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders. Fifth edition. DSM-V. Masson, Barcelona.
- Beck, AT (1976). Cognitive therapy and emotional disorders. International University Press, New York.