As depression is often confused with depression, do not hesitate to carry out the following test which will allow you to effectively assess your discomfort, allowing you to obtain a first answer on the steps to follow to move towards a better psychological balance.
How to cope with depression? Effective Strategies For Recover
Before discussing the five steps to help you get out of depression, rest assured healing from depression is possible. People suffering from depression are not always fully aware that they are in a characterized depressive episode as there are several forms of depression, including seasonal ones.
They feel very bad and want, in the majority of cases, to put an end to their situation quickly to get out of depression.
First step
listening to your feelings, detect the first symptom in yourself.
This first step constitutes a real phase of awareness. To get out of depression, it is necessary to have the trigger: without it, it will be much more complex, if not impossible, to treat depression. This trigger is specific to everyone and different for each situation.
It constitutes an important phase in the journey of healing from depression by allowing the person to become aware of their discomforts. It is a mixture of motivation and desire to escape depression which can manifest itself through an intense spontaneous desire, a little inner voice, or a punctual impulse. This is why it is essential to listen to yourself, even when you are suffering because seizing this trigger to get out of depression means giving yourself permission to get better and move forward faster.
The second step
know how to ask for help from a health professional.
Getting out of depression involves seeking help from a professional such as a doctor or psychologist. This is a step that may seem obvious at first but remains difficult for some people.
When a depressed person is suffering, they may not be able to ask for help. Indeed, it is not always simple, because asking for the support of a therapist to get out of deep depression and its discomfort means for most of them, that it is an easy solution and that they have reached such a point that they are not even capable of achieving it alone. This is a first belief, called limiting or negative thinking, which fuels the vicious circle of reduced self-esteem aided by pressure.
Step three
Identify the course of your depression.
Curing depression involves identifying the courses responsible for the pathology. For some people, their severe depressive states are linked to a painful life history with deep traumas on which other relational disorders may have developed, which only a psychologist or physiotherapist will be able to detect and understand in their entirety.
In cases of a marked but mild depressive episode, where the patient wishes to consult-for example following the death of a child or a romantic breakup, the psychotherapist works particularly on the notion of mourning. Through his expertise and tools, the psychologist highlights the factors that influenced your state so that you can better understand your reactions and consider emerging from depression.
As depression does not have a single course but is a multifactorial illness, there are several important areas on which it is possible to work. As a result, the triggering factors as well as their form determine the treatment of depression.
Step four
treat your depression by multiplying sources of well-being.
To cure depression you also have to learn to do good for yourself. In addition to therapy, there are other complementary solutions that we also help you get out of depression without medication.
For example, in parallel with psychiatry sessions, you can turn to a sporting activity. The latter, in addition to being good for your physical health, helps you find a balance in your lifestyle and will, in this sense, support the reconstruction of your mental health.
Practicing physical activities is recommended to cure depression: sports help to relaunch different hormonal mechanisms that play a role in well-being such as endorphins but also regulate adrenaline, the stress hormone. You can also move towards more artistic activities such as drawing, photography or even writing.
The objective of this stage is for you to take care of yourself again, by carrying out activities that do you good and stimulate you physically and intellectually. This is a stage during which you can also discover new activities and meet new people who will allow you to positively nourish the meaning you seek to give to your life
Fifth step
maintain your achievements to prevent a recurrence
Coming out of depression, when most of the work psychological has been carried out on the characterized depressive episode, you must consolidate your newly acquired knowledge to avoid recurrences. Apart from the treatment of the pressure which is done at the moment you are suffering. The new habits acquired during this treatment must be preserved and maintained so that you can no longer become depressed.
To do this, for example, you can create a new routine including the Wellness activities that you started practicing during your therapy, and continue to progress in your personal development goal, as long as they are realistic. For example, you can set yourself the goal of going for a run once a week, performing relaxation techniques every evening before going to sleep, and ensuring that you follow a balanced diet, etc.
In this last step, the objective is not to impose too drastic burdens on yourself that you will not be able to stick to, but to continue to put one step in front of the other at your own pace, so that these new practices become habit. Of life, automatism has a positive impact on your life
Final thoughts
Psychotherapy is the most effective way to get out of depression quickly and lastingly.
This is a therapeutic solution that allows you to make a precise diagnosis of what you feel and experience, but also to determine the causes of depression. It is thanks to this last point that psychotherapy makes it possible to act on depression in the long term.
References
- Adan RAH, et al. (2019). Nutritional psychiatry: Towards improving mental health by what you eat.
https://www.sciencedirect.com/science/article/pii/S0924977X19317237 - Aonuma R, et al. (2021). Factors associated with volunteer activities and sleep efficiency in older adults with hypertension: A sequential model study.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8482086/
