How to cope with depression alone, loneliness, stress, after a separation, divorce, infidelity, without drugs, antidepressants. psychologist's advice

Exposure to stress and depression in many people today is a real fact. At the same time the mind is not every person can easily adapt to difficult stressful situations. Not everyone has an idea of ​​how to cope with depression, whether it is necessary to apply to a specialist, or you can try to cope on their own with this problem.

Forms and types of depressive disorders

There are many classifications of depressive disorders, differentiating them on various parameters.

Most full classifier is ICD-10, 10-releasing depression subtypes:

• psychotic depression - heavy type of depressive disorder, manifested psychomotor impairment, and mental symptoms (a state of passion, delirium, hallucinations).
• atypical depression - expressed sleepiness, overeating, lethargy.
• seasonal depression - it has a pronounced symptoms during the transition between seasons in autumn and spring.
  
• bipolar depression - has cycled for a quick change of the clinical picture. The state changes from a depressive to manic. Symptoms may also be mixed and absent in certain periods.
• Secondary Depressive Disorder - appears on the background of other mental or physical illness. It may also be due to severe disease (oncology, chronic incurable disease) and addiction to addictive substances.
• Postpartum depression - vary according to the degree of manifestation in different women. Since postpartum blues are subject to 30% of mothers in the first few weeks after birth. Such a condition usually resolves itself and does not require adjustment of medications. Depression mild or moderate severity occurs in 10% of women during the year after the birth of a baby. The most complex case is postpartum psychosis - bipolar disorder that combines symptoms of severe depression and mania.
• Recurrent brief depression - differs from the long-protracted depression of the period. People with depression experience a short-term decadent state about once a month. This can take from several days to two weeks. If these episodes are repeated throughout the year, then we can talk about short-term recurrent depression.
• Mixed anxiety-depressive syndrome - occurs when the patient's complaints of anxiety, and the presence of depression. However, none of the symptoms is not prevalent.
• Subsyndromal depression or another - preddepressiya. Symptoms, called a patient, similar to depression, but appear not as pronounced as in the apparent depressive disorder. In this group of patients at high risk of occurrence of this depression.
• Melancholy - in this condition there is a loss of interest in life, reduced emotional reactions, lack of sexual desire, sadness, depression.

The specific form and type of depression can set the expert to whom people turned with their problems.

How to deal with depression without drugs and antidepressants: 5 Effective Ways

How to cope with depression alone - the most popular searches in the search engines of Internet services. People are not always willing to seek the help of experts and to make serious preparations. If depression is not lingering long-term nature it is possible to try to cope with it on their own.

This can be done using:

• vitamin,
• ultraviolet rays;
• increase of motor activity;
• sweets;
• beverage with a sedative effect.

All of these methods can be used individually or by combining some of them.

vitamin

The lack of many elements and vitamins can trigger depression:

Vitamin	What effect	How to take with a shortage
B7 (biotin)	It is important to protect the nervous system from stress and depression.	300 micrograms per day for 4-6 weeks
Folic acid	with a shortage of reduced levels of serotonin in the brain responsible for mood and a feeling of happiness	2-5 mg daily
B vitamins (B12, B6, B1, B2)	50-150 mg per day
Vitamin C	It leads to chronic depression, fatigue	250-500mg
Iron	vnem leads to poor health	20 mg
Fatty acids (omega-3,6, linoleic acid)	involved in the production of prostaglandins, which are important for the production of hormones of happiness	1-2 capsules per day

Lack of magnesium, as well as the excess is dangerous and can provoke depressive disorder. For adjusting the magnesium content in the blood must pass advanced blood chemistry and consult with a physician.

Ultra-violet rays

Lack of sunlight can cause the development of depressive moods. Lack of vitamin D degrades overall health, condition aggravated in winter and autumn, when natural sunlight becomes very small. Light therapy is mainly used for the treatment of depressive disorders.

In the summer it is recommended sunbathing. Attributed to natural tanning with caution, respecting the rules, not to get heat stroke.

Usually it is sufficient for 20-25 minutes in the sun the morning or evening. In winter and in summer you can visit the solarium, which are able to compensate for the lack of ultraviolet radiation. In the absence of problems with the skin is enough to visit the phototherapy 2-3 times a week for a month.

The increase in motor activity

Sports and active pastimes are able to displace the void and give cheerfulness. Engaging in any sport, the person feels a burst of energy and a feeling of self-satisfaction (for example, after jogging or cycling).

Depending on the age, health, and personal preferences every man can pick up a suitable occupation. For young people it can even be quite extreme kinds of varieties, promoting the release of adrenaline (skydiving, jumping).

For people old age or having restrictions for active sports suit Nordic walking, hiking, gymnastics.

They can also help to relax and find harmony of body and soul passive techniques:

• yoga;
• Bodyflex;
• oksisayz and some other practices based on a combination of proper breathing and exercise.

Among the techniques of calm for the soul can find things to do, pregnant women and people who are active sports are prohibited for health reasons. Organize leisure sports can own, at home or else enroll in a fitness club, a gym or a swimming pool.

Sweets

How to cope with depression on their own - this question is raised by many who find themselves in a difficult situation and often intuitively resorting to sweet. Indeed chocolate or cake can quickly lift your mood and make the day brighter. This is due to the rapid release carbohydrates and glucose, which give a sense of happiness and satisfaction.

This method is a simple and affordable for most people. However, it is still not very good for your health and figure.

Most likely, the person "jam" stress sweet deprived of other sources of pleasure. Often this is due to the inability to obtain vivid impressions in other ways.

For example, women on maternity leave, suffering from depression due to the inability to break away from the child, are often socially isolated and very actively "seize" stress eating sweets and harmful. Such food helps situational get out of discouragement, the state of gloom and whining, but use this technique constantly is not necessary.

Drinks with sedative effect

How to cope with depression - a question often sounding receptions psychologists and psychotherapists. Not all depressive, cognitive disorders manage to adjust themselves. To reduce the symptoms, accompanied by depression, often used herbs and folk remedies, soothing fees.

Well-known herbs that have a strong sedative effect are as follows:

• Valerian (roots and rhizomes).
• Chamomile.
• Motherwort.
• Cyanosis.
• Mint and lemon balm.

These herbs in the absence of contraindications can make and receive rates to improve and stabilize the emotional state.

You can also brew herbal teas and fees:

• green tea with lemon and lemon balm mint or with honey;
• chamomile tea with honey;
• tea made from mint leaves and honey;
• collection of soothing - one part caraway seeds, one part chamomile, valerian one part.

Why should avoid taking medication for depression?

Many people are afraid to take antidepressants serious for several reasons:

• They are addictive.
• They have a number of side effects.
• It takes a steady increase in dosage.
• cancellation effect (at the termination of the reception state deteriorates).
• It increases the risk of suicide.

Applying medication to help get the hormone of happiness artificially, people often do not solve the problem, but only makes it worse. Long-term use of drugs of this kind generates in patients fear the abolition of tablets and deterioration. Especially desirable to use antidepressants for children and adolescents.

psychological advice, how to cure depression at home

How to cope with depression being at home - a question often asked by psychologists.

To begin to decide on the severity of the problem. To do this, answer two questions:

1. Do thoughts of suicide attend?
2. Does depression suppresses all spheres of life (sleep, rest, work, personal life, hobbies)?

If the answer is affirmative, even one of the questions, it is likely that only a self-help will be inefficient, require work with a specialist.

In other situations, self-examination and correction of thoughts and actions will bring a positive effect, and people will be able to independently overcome depressive melancholy.

The algorithm for depression include:

• Participation in psychological groups - in these communities people support each other, find support and understanding.
  
• Reading books - is a kind of personal psychotherapy, it causes the imagination to work, and the brain switch.
• Watching movies, trainings - it is possible to review your favorite movies, as well as films about overcoming depression, stories of real people, about how they have coped with the problem.
• The use of Internet resources - there is a huge number of sites and chat rooms where people share their problems, without fear of judgment.

To cope with depression, a person must have the inner strength and will be able to accumulate their internal resources.

Psychologists advise:

• To take care - Avoid multitasking in everyday life, so as depression - an illness, exhausting strength in humans.
• Minimize stressful situations - think about how you can avoid complicated and unpleasant situations, provoking the manifestation of depression.
• educate ourselves (Hobbies) - it is possible to study the information about depression and how to deal with it in the absence of a hobby. In the presence of entraining classes concentrate on it.
• thought control - not to forbid myself to think about anything, but try to analyze your thoughts and understand their nature.
• Try not to withdraw into themselves - it is not necessary to avoid contact, the output "in the world" gives the discharge, helps to distract.
• Adhere to the regime of the day - at the same time it goes to sleep, to eat, to engage in core activities. Lack of sleep, prolonged nocturnal activity knocks biorhythms and violates the balance of the body, which, therefore, may be upset because of the doldrums.
• Engage in physical activity at least three times a week - it may be a charge, exercise in the gym or swimming. This healthy habit will help lift your mood and stimulate the production of endorphins and enkephalins - hormones that act as antidepressants.

Depression - a disease that does not take place in a couple of days. It is not necessary to resort to alcohol and drugs. If no improvement occurs after a few months, depression increases, depressing thoughts do not leave, then worth contact the experts, as not everyone can overcome a depressive crisis independently.

How to cope with alcohol depression on their own?

Alcohol depression - a complex condition that requires treatment in specialized institutions. Cope on their own with this disaster under the force is not everything. Person must be aware of the problem and take the path of liberation.

In severe cases, when formed relationship, without the supervision of specialists and receive not do drugs. If the dependence is not, but the man has reached a state of depression, aggravated by alcohol, it can try to fight himself.

There are several methods that should be used in combination:

• Abandon admission alcohol - must pull himself together and avoid the company has to drink alcohol, do not drink alone.
  
• phototherapy - depressed after alcohol dependence is aggravated during the cold season, when there is little natural light. You can sign up for phototherapy, and the house to create a comfortable atmospheric lighting.
• Seek the support of loved ones - alcohol problem causes suffering households patient and they are happy to support his desire to overcome this crisis.
• Get down to business for the soul - to find an occupation that can distract and requires concentration.

It should be noted that to cope alone with alcohol depression can not only people having serious problems with addiction. If alcohol is only for a time it became a discharge in a difficult situation, and the person does not feel the craving for alcohol. In other situations require skilled care psychiatrist and psychologist.

How to cope with postpartum depression?

How to cope alone with depression after the birth of interest to many women. For a long time, this problem is silent and mothers are embarrassed to talk about what they experience after giving birth is not boundless joy and happiness, and anger, aggression, depression.

To remedy the situation should not be left alone with the woman is always the baby.

This patriarchal abutment is not so easy to solve in families where men adamantly defend their right not to deal with a child at all. In these cases, it is difficult to help the woman. After all, it is in need of discharge from the daily routine and way of life, but does not receive it because of the current model of the family.

In such situations, we can recommend hiring a nanny, at least a few hours a week, a woman was able to recover their strength and energy resources.

For all the women in the postnatal period and the first year of life it is recommended:

• Get enough sleep.
  
• Do not strive for perfection.
• To prioritize.
• Avoid multitasking.
• To develop patience.
• Actively involved in the care for loved ones.
• Organize life, taking advantage of modern technology.

It will help to cope with postpartum blues and keep the power to care for the baby.

What to do in apathy?

Apathy - this reluctance to engage in anything absolute indifference to what is happening, the lack of aspirations and desires. Apathy is also associated with depression. technique "reset" approach to overcome apathy.

Should try to change their life habits:

• Less time on the internet, you can do instead jog or go to the park, forest.
• Update your wardrobe, something in the interior, change hair color, or lose weight.
• Carry out general cleaning of the house, remove old, unnecessary.
• Remember old dreams and desires.
• Find unusual activity.

Problem apathetic state difficulties lies in the first step. To get out of this state should direct their thoughts in the right direction and win the support of loved ones.

How to get rid of high anxiety?

Excessive anxiety - another satellite depression. A person is depressed, tend to make up one's mind the various problems and the negative development of any life scenario. Overcome anxiety is very difficult, because many people hypochondriac melancholy it is present, and no signs of depressive disorders.

What to do in this case:

1. accept - anxiety is feeling poorly extinguished at will, and the fight against it further aggravates the situation.
2. learn to relax - staying in a state of anxiety pick up method allows to relax (massage, breathing, relaxing music).
   
3. Not to wait - stop experience as the event will take place, and immediately begin to implement it would distract from anxiety and calm as the result.

The main advice - to accept the fact that not everyone in this world is subject to control even the most influential and powerful individuals, and excessive anxiety takes power and does not grow and move forward.

Methods of recovery after separation, divorce

The main idea after the break with the stalls should be set-up as in this life does not end.

It should allow ourselves to:

• sad - when you want, do not blame yourself for that emotion and allow yourself to go through this stage in life.
• self-pity - do not wear the mask of a strong man, if you want to cry and complain about life.
• meditate.
• pour out emotions via physical exertion.

Do not look for the interlocutor to vilify former partner in life and thus to assert itself. It is necessary to afford to survive this turning point in the fate. Thus it is better to remember the good things that binds human and try to forgive him. To achieve spiritual harmony can devote himself to the cause for which it was not before time due to omissions and disagreements.

How to survive infidelity partner and retain emotional stability?

Treason - is always a betrayal that brings pain and suffering. To cope with the emotions, it is better to understand the relationship or not there will be saved. When partners are willing to maintain the relationship, cheated his side will have to forgive the second half.

But in fact, do not so easy - now the betrayal will always stand between the partners. Therefore, it often happens when a marriage breaks up, even after forgiveness traitor.

Tips to help you survive treason:

• Preserve dignity.
• Do not blame yourself for what happened.
• Do not try to respond in kind.
• Pay attention to your health.

We need to try to come to forgiveness partner possible to maintain a neutral friendly relations that the load of the past did not prevent later life.

How to get rid of the depression caused by loneliness?

Being alone is human nature to think about life and its meaning. Often, this kind of thinking leads to soul-searching, self-doubt, low self-esteem. There is a feeling of hopelessness and anxiety. This leads to depression.

it is recommended to overcome such a state:

1. Do not sit at home in isolation.
2. Visualize yourself among others.
3. Get to work with full dedication.
4. Strive to communicate.

How to cope with depression each have the right to decide for itself. Not in all cases it is possible to overcome the crisis on their own. Support and understanding of family is an important moment in the fight against the crisis.

Registration of the article: Lozinski Oleg

Video on how to cope with depression

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