45 Ways to Get Rid of Depression
Depression is a clinical condition and it is as much a real merge as winter-cold or flu. Someone is really depression, or a sharp attack of sadness or depression, it can be known by the severity of these emotions or symptoms and their frequent occurrence. Depression can be treated differently in every person’s case, but some precautionary measures can be carried out, which will be effective in most people’s case. By correct treatment, you can reduce the symptoms of depression and reduce its fatal effects on your lifestyle.
Method 1 – Whether depression is even or not, first find out.
Keep track of how you are feeling every day:
If you are feeling in the depression mood, such as deep sadness, and lost interest in the things you were interested in earlier Perhaps you are a victim of depression. These symptoms should remain dominant in the daytime and you will feel it daily for at least two weeks.
These symptoms will last for two weeks and some will stop and return frequently. This is called “recurrent episodes”. In this case, the symptoms will be more severe than a “bad day”. In fact, there is a tremendous change in mood in the situation of depression, which alters the normal behavior of one’s normal behavior and normal behavior of the office. The patient can also stop going to school or go to work. Friends, Likewise, due to such sentiment, you will lose interest in your favorite hobby, such as meeting with sports, craft.
If there has been a major event in your life, such as the death of a family member, then you can see such symptoms of depression in spite of this, in this case you can not be said to be suffering from depression in this case. Meet your doctor or therapist to find out whether your symptoms are triggered by the general process of suffering or from the attack of deep depression.
Consider the other symptoms of depression:
In addition to feeling depressed and losing interest in things, a victim of a depression will also feel some other symptoms during most of the day. Keep an eye on them, almost everyday, for two weeks See if you do not feel any of these three or more symptoms. These symptoms can be included in;
- Hunger and weight drastically fall
- Disrupted sleep (unable to sleep or sleeping too much)
- Fatigue and decrease in energy
- Increase in irritation, or lack of common activities which easily come to other people’s eyes
- Great guilt or inferiority complex
- Trouble concentrating or feeling in a state of confusion
- Frequent death or suicide, suicide attempt and suicide plan
3. If you think of suicide, get help immediately:
If you or someone you know is thinking about suicide, take medical help immediately after going to the emergency hospital emergency or by calling the helpline. You should meet the doctor directly, without thinking about getting rid of such thoughts of assistance without specialists.
Make a difference between Depression and “Depression”:
Sadness or depression is a common emotional condition which arises from stress, major events of life (both positive and negative), and even the effects of weather. The difference between depression and depression can be done by the intensity of its symptoms and its frequent return. But if you have these symptoms continuously for two consecutive weeks, then you are probably a victim of depression.
Any major event of life, such as the death of a loved one, can cause symptoms such as depression. But a major difference remains that in the event of grief, the positive memories passed along with the person who has died may remain, and the person enjoys many activities in this situation too. It is very difficult to get happiness or enjoyment in normal activity for victims of depression.
Write down the work you have done in the past few weeks:
Make a list of every activity to go to work or from attendance to classes to eating and bathing. Notice that you are able to see a pattern in your activities. See also that in some activities, which you usually do in your own pleasure, are you seeing any shortage?
Take a closer look at the use of this list so that you are not leaning towards a risky behavior. Victims of depression are easily involved in risky work because they are no longer worried about any consequences of their life, and they may need help from others for their care.
If you are a victim of depression, then it will be very difficult for you to complete this task. Take the time to do it, or ask a family member or friend to help you to make a list.
Ask your closest people whether they have seen any difference in your mood:
Ask a trusted member of the family or a friend if they have seen any change in your normal behavior. In this case even if the personal experience of a person is the most important thing, the opinion of the well-know people is also important.
Others can see that you do not have any kind of excitement, and you do not even have the slightest work like a bath.
Ask the doctor if your physical condition is not the reason for your depression:
Depression symptoms arise in some diseases, especially in diseases related to the thyroid system or the hormone system of other parts of the body. Your physical illness can cause depression Talk to the doctor to find out if she is not producing.
Some diseases, especially chronic conditions, are at risk of symptoms of depression. In these cases, an objective medical specialist is required to know the cause of symptoms, and how to eliminate them.
Method 2 – Seek professional help
Choose a psychiatrist:
There are many types of therapists, in which everyone’s qualifications are in different areas. They include counseling psychologists, clinical psychologists, and psychiatrists. You can meet one or more of these
Counseling Psychologist: Counseling Psychology is a therapy that focuses on the technique of help, and helps people get out of difficult times of life. This therapy can be taken for a longer or a short time, and often its nature is ensured according to the problem and the goal is based. The councilor will often ask you to speak on your careful questions, and then listen carefully Want to say what you have to say. The councilor will remain an active listener and will also help you identify important ideas and sentences. They will ask you to discuss these ideas long and emotional. Through this, they will be able to find and solve problems related to your emotional and environment, which are creating your depression.
Clinical psychologist: These people are trained for such tests to diagnose your problems, and thus they focus on psychopathology psychopathology, or behavioral or mental illness.
Psychiatrists: These people can use psychotherapy and scale or test in their practice, but usually they are contacted when the choice of drugs is present and the patient wants to adopt them. In most cases, only psychiatrists can write medicines, although some conditions allow psychologists to write medicines.
Finding the right counselor, a friend, family member, any leader of your religious group, Community Mental Health Center, Employee Assistance Program (if your employer is providing such a facility) Or seek help with the recommendation of your doctor.
Other professional associations like government psychological associations can help you find your members in your area.
Investigate the therapist:
Find a therapist where you feel comfortable with yourself. A bad experience of counseling can get you away from it for many years, so that you will be deprived of valuable therapy. Remember, all Mental Health Professionals are not alike; Find a professional who you like and you are interested in having the treatment.
Typically therapists will encourage you to speak in response to your careful questions, and then you will want to hear what you have to say. Opening your councilor in the beginning will be very stressful for you mentally, but after a few minutes, it is very difficult to stop most people from speaking.
Check that the therapists are licensed:
The Mental Health Specialist should have a license to practice. Ensure that a medical specialist has got a license to practice. The Association of State and Provincial Psychology Boards website gives you basic information on how to choose a therapist, what are the requirements for licensing in your state, and how to go Let’s go whether someone has a license or not
Get advice from your health insurance company: Although mental illnesses are required to be treated legally in the same way, such as physical illnesses, and it may be that such therapy is covered under the purview of your insurance policy. Take a look at your insurance company, before you can get the necessary reference before starting treatment. It will also ensure that you are going to a doctor who has been covered in your insurance policy.
Speak to your specialist about different therapies:
Generally, the benefit of three main types of therapy has been seen in almost all patients. These are Cognitive behavioral therapy, interpersonal therepy, and Behavioral psychotherapy. There are many other ways too. Your therapist will decide the right course for your treatment.
Cognitive behavioral therapy – CBT:
Its goal is to challenge and change the beliefs, attitudes, and thoughts that may cause depression symptoms, and try to change the behavior of the impaired behavior.
Interpersonal therapy – IPT:
Interpersonal therapy focuses on changes in life, social isolation, lack of social skills and individual interpersonal issues, which can lead to depression symptoms. Are. If a specific incident (such as death etc.) has recently triggered episodes of depression, then interpersonal therapy can be especially effective.
Behavioral therapy moves at the goal of enhancing the activities that give happiness while reducing the painful experiences. This includes activity scheduling, self-control therapy, social skills training, and techniques related to problem solving.
The counseling effect is slow. Participate in a regular session for at least a few months before starting any permanent effect. Give it full time until it is effective and do not give up hope.
Method 3 – Talk to your psychiatrist about taking medication
Ask about an antidepressant medication from a psychiatrist:
Antidepressant medicines affect the brain’s neurotransmitter system, and the problems arising from the structure of the neurotransmitters or the way they use them in the brain are correct Tries to do According to the names of these neurotransmitters, the category of antidepressant is fixed.
SSRI, SNRI, MAOI, and tricyclic are the most common category of antidepressants. Some of the most widely used antidepresents can be found by searching online. A psychiatrist will only be able to tell about certain types of medicines required for your case.
Your psychiatrist may want to use different medicines for a while, until the most effective drug is found. Some antidipressants also put bad effects on some people, so it is very important that they stay in touch with their specialist, and note any negative changes in the mood. Generally, changing the range of drugs will solve the problem.
Talk to your psychiatrist about antipsychotics:
If your antidepressant alone does not work, then the therapist will recommend antisyacotic with it. There are three types of antisiacotics, antipyprazole, quetiapine, and risperidone. There is also an antidepressant Combination Therapy, that is (fluoxetine / olanzapine), it is approved for use with Standard Antidepressant. If an antidepressant alone is not effective, then they can treat depression.
Use medication with psychotherapy:
To maximize the effect of medicines, medication should be taken as well as regular visits to a mental health specialist.
Take medicines regularly:
Antidepressants take time to show the effect, because they gradually improve the brain balance of the brain. Generally speaking, an antidepressant will take at least three months to show any lasting effect.
Method 4 – Write a diary
Write a pattern of your mood:
Make a diary to write a pattern that influences your mood, energy, health and sleep. The diary will help you understand the process of your emotions and will give insight on why some things make you feel that special type, through which you pass through again and again.
There are people who teach to write diaries, have diary writing books and even if you need more structure, then there are websites to create online diaries.
Try writing daily:
Make a habit of writing everyday, even if it’s just a few minutes right. For a few days you would like to write a lot, but in other days you will feel less energy and excitement in writing. The number of times you write will be as easy as writing, so keep scratched to write so that it can help you.
Keep your pen and paper all the time with you:
Always have a pen and a journal or notepad with you so that you can write as soon as you feel the need to write. Alternatively, keep a simple note taking application on your phone, computer tablet or other device.
Write whatever you want:
Let words out, and if they do not make any sense then do not worry. Do not worry about spelling, grammar, or style; And do not worry about what others will think about it.
Share it only if you wish to share:
If you want, you can also keep your journal private. If you want to share some things with your family, friends or a friend. You can also start a blog. It is up to you that in what kind of use of your journal you will feel comfortable.
Method 5 – Food Change
Skip food-enhancing depression:
Processed meat, chocolate, sweets, fried foods, processed cereals and high fat dairy are known to increase the symptoms of processed food depression.
Eat depression-less food:
eat fruits, vegetables and fish, which are considered to reduce the symptoms of depression, eat more. By eating such a meal, your body will get more nutrients and vitamins and you will feel more healthy.
Try the Mediterranean diet:
Mediterranean diet points to that part of the world, where the diet is high. Give more emphasis on eating fruits, vegetables, fish, almonds, lentils, and olive oil.
Alcohol is avoided in such a diet, which itself is a depressant.
Take omega-3 fatty acids and folate:
although there is no evidence that omega-3 fatty acids alone can cure depression. If omega-3 with any therapy If fatty acids and folates are taken, they can be effective in treating depression.
Keep an eye on how your diet affects your mood:
After eating a special type of food, keep an eye out for two hours to see how it affects your mood. If you see any good or bad mood, think about which food you had recently. Do you see any synergy in your mood, with any special food?
Whatever nutrition you take, there is no need to take notes of everyone. But to avoid getting back into the depression, you need to keep an eye on what you eat and what you eat.
Method 6 – Pay attention to fitness
Consult a medical doctor or personal trainer:
Before starting a new exercise routine, it is important to understand that which exercise will be good for you, considering your interest, size / shape, and injuries (if any). Meet a doctor or private trainer to know your fitness level.
You can also know from the person what exercises will be safe for you and not only will you enjoy it, but at the beginning you will also give motivation to be scared in exercise.
Start an exercise routine:
Exercise helps improve mood, and prevents the depression from returning. In the randomized control trial, the exercise has been found almost as effective as the drugs. Experts believe that Exercise increases neurotransmitter and hormonal secretion from the body, and regulates sleep.
One good thing to use for exercising of depression is that more rakhi is not spent in running activities like running.
Use the SMART system to set a goal:
In short, set goals according to SMART. Expand it, it means; Measurable, Measurable, Reasonable, Realistic, and Timely. These guidelines will give you great results in achieving the aim of exercise.
Start with SMART’s “A” in determining your goal: First of all, set a simple goal, so that you achieve success by achieving it. This will also give you the confidence to set the next goal. If you think that you can not put too much emphasis on yourself (such as walking more than ten minutes), then force yourself to do something more (like walking for ten minutes every day for a week, then One month, then the whole year). See how long you can continue this way.
Take each exercise session in advance as a step forward:
Take every session of your exercise as a positive one in positive mood of your mood and your will. Even with not being able to exercise, Walking is also good for 5 minutes. By keeping the smallest achievement proud, you can feel like moving forward and feel good about yourself.
Try cardiovascular exercise:
Exercise exercises like swimming, running, cycling are ideal exercises for treating depression. Choose cardio exercises that are easy for your joints, like swimming or cycling, of course if you can.
Exercise together with a friend:
Talk to a family member or friend to exercise with you. They can give you motivation for getting out or for the gym. Tell them that you will not be easy to motivate, but whatever help they give you will respect their respect.
Method 7 – Adopting other strategies
Spend more time in the sun:
Some research suggests that spending more time in the sun’s sunlight poses a positive impact on your mood. This is actually caused by the effect of vitamin D, which can be found from many sources (not just sunlight). When you are outside, you do not need any specific thing; Simply sitting outside and warming the body in the sun will be very helpful.
Some councilors recommend sunlight lamps for patients of depression who live in low-sunny areas in winter; It produces a sun-bearing effect coming out.
If you are going out in the sun for more than a few minutes, then take precautionary measures for wearing sunscreen and sunglasses on your bare skin.
Joining Gardens, Walking, and other types of activities can be beneficial. Even though some of these activities are linked to exercise, even then, it is not necessary to focus on the exercise. Enjoying fresh air and open nature can be helpful in keeping your mind calm and relaxing the body.
Find a creative medium of expression:
It is estimated that creativity and depression are linked to each other for a long time, because many people believe that it is probably the “cost” of being a creative person. Although, depression comes again and again, when creative person finds it difficult to find the means of expression. Regularly explore a creative medium through writing, dance, painting or other activities.
Method 8 – Try alternative treatments
Try St. John’s Wort:
St John’s Wort is an alternative medicine that has been found to be effective in light forms of depression. However, in large-scale studies, it did not find much more effective than an experimental drug has gone. It can be easily found in natural health food shops.
To find out how much and how often it is to eat, see the instructions on the package.
Buy herbal supplements from a reputable shop. Such supplements are monitored by the administrative institutions in a loose manner, and hence its level of purity and quality can vary for every manufacturer.
Do not use St. John Wart with drugs such as SSRIs. This will cause excessive serotonin in your body which can be fatal.
If taken with other medicines, St. John Wart can make them less effective. Among the medications that can affect this include anti-contraceptive pills, antiretroviral medications such as HIV vascular medicines, anticoagulants, warfarin, hormone replacement therapy, and immunosuppressant medications. If you are taking other medicines, then check with your doctor.
In the absence of evidence supporting St. John Wart’s success, the American Psychiatric Association does not recommend its common use.
The National Center for Alternative and Complementary Medicine recommends taking cautions in homeopathy treatment and encourages therapist to discuss open discussions, so that treatment is safe.
Try SAMe Supplement:
S-adenosyl methionine -SAMe is another second alternative supplement. SAMe is a naturally occurring molecule, and SAMe levels in the body Due to decrease in depression has been found. To boost your SAMe, SAMe can be taken directly as a dose, or in intravenously intravenously or intramuscularly injected into the veins.
The preparation of SAMe is not regulated and may vary according to its capacity and its ingredient manufacturers.
Following the instructions on the package, fix the correct dose and its dosage.
Collect Acupuncture Treatment:
Acupuncture is a part of traditional Chinese medicine, whereby the needle is fixed in the specific part of the body, the energy blockage or the organ’s imbalance is corrected. By contacting your doctor or searching online for any acupuncture specialist Find out.
Find out if the acupuncture is covered in your insurance by your health insurance company.
The evidence for the benefits of acupuncture is mixed. In a study, the effects of acupuncture and neuroprotective protein on normal level have been observed in the same way as the effects of Prozac. In the second study It had a similar effect on psychotherapy. These studies show some reliability in acupuncture as treatment for depression, however much research is needed.
Method 9 – Try Medical Device Treatment
Ask for the electroconvulsive therapy (ECT) from your therapist:
ECT recommendation for the most severe cases of depression, victims of psychosis or catatonia with depression, or other treatment does not affect them. This treatment starts with a mild anesthetic, and then several shocks are given to the brain.
The rate of success of ECT is highest in all antidepressant therapy (around 70% -90% of patients have had an effect on it).
There are also associated spots in certain limitations of ECT, as well as potential side effects including cardiovascular and cognitive effects (such as memory loss of short term).
Try Transcranial Magnetic Stimulation:
Transcranial magnetic stimulation (TMS) uses magnetic coil to stimulate the brain. This treatment is approved by the American Institutional FDA, for those who suffer from major depression and have no effect on the drug.
Everyday treatment is needed, which makes it difficult for the common man to get it.
Try vagus nerve stimulation:
Vagus nerve stimulation-VNS is a relatively new treatment in which a portion of the autonomic nervous system is used to stimulate vagus nerve Implant is done. Those who do not have the effect of medicines, it is approved to try them.
The statistics that reinforce the effectiveness of VNS are very limited and there are potential side effects of implanting a medical device, including interference from its other medical device.
Try Deep Brain stimulation:
Deep Brain Stimulation (DBS) is an experimental treatment and it does not get FDA approval. In this, a medical device needs to be implanted, which stimulates the part of the brain which is called “Area 25”.
Very limited information is available only about the effect of DBS. As an experimental treatment, DBS should be used only when other treatments fail or their options are not left.
When a victim of depression shows a specific pattern of brain activity, the purpose of Neuro Feedback is to “re-train” the brain. Functional Magnetic Resonance Imaging New type of Neuro Feedback is being developed from (fMRI) Technique.
Neuro feedback can be costly and may demand more time. The insurance company may not give the payment for it.
The choice of a specific treatment option can also be done under a trial and error process. While dealing with any psychic specialist, do not be disappointed if the treatment is not successful for the first time or second; It meant that you should try another medicine.
If you or someone you know is about suicide, please take medical help immediately by going to the emergency hospital emergency or by calling the helpline. You should not think about getting rid of these thoughts without the help of specialists and should meet the doctor directly.