How to overcome depression

Depression means constantly depressed, accompanied by apathy, bad mood, unwillingness to enjoy life. If to speak conditionally, depression can be called a disease. It can be long and short. Regardless of the type of disorder, it is necessary to get rid of it. Many people seek the help of specialists, but they can overcome the disease on their own. Consider the main aspects in order, we give a step-by-step instruction.

Step number 1. Find out the true cause of depression

1. In order to select the appropriate treatment, it is necessary to pull out the true cause of depression from the depths of the subconscious.Some people make a mistake when they don’t want to face the problem.
2. Men and women keep everything in themselves, plunging into deep depression. After the expiration of the term, the disorder finds a loophole and breaks out in double volume.
3. It is important to learn that no matter how bad you feel, you need to find the strength to solve everything. Most aspects of depression eat a person over the years.
4. Talk to a psychologist or life partner, weep, give free rein to emotions. If you do not want to discuss what is happening, put the essence in the diary.
5. Some people practice communicating on the forum with like-minded interlocutors. In this way, you can extract useful tricks that have helped others overcome their depression.
6. Appreciate life, there will be no other chance for it. If everything is bad now, they give up, I don’t want to do anything, it will be easier later. Behind the black stripe always goes white.
7. Look for positive moments in a depressing situation. When there is no money and support, and credit bills will come soon, despair sets in. Learn to get out, find a way to make extra money, meet your needs.

Step number 2.Solve minor problems

1. The human being is eerily primitive. We easily cope with complex tasks, while minor troubles knock out rut. Do an analysis of everyday worries, what specifically bothers you?
2. Tired of constant clashes with colleagues? Find out the situation face to face, let everyone express their opinions. Cursing with the second half? Communicate honestly, eliminate the differences. Can not fly on vacation? Relax in your city.
3. Worried about your own appearance? Spouse no longer experiencing sexual attraction? Take care of yourself! Visit the hairdresser, beauty and manicure rooms. Change your wardrobe, sign up for courses.
4. If you do not exclude minor problems, they will accumulate every day. It is minor difficulties knock man out of a rut. Do not allow this, control your own life.

Step number 3. Sleep tight

1. When a person falls into a prolonged depression, he begins to experience difficulty sleeping. It happens that you wake up from the slightest rustle, rest extremely sensitively and constantly wake up tired? If so, review your daily routine.
2. Psychologists are advised to stick to biological clocks. If you belong to the larks, go to bed before. Owls should not get up at 7–8 in the morning, since for them the optimum figure is 10–11 hours.
3. Let the brain rest. To do this, you need to sleep at least 8 hours a day. Try to eliminate all problems that do not allow to fall asleep. If thoughts are constantly spinning in your head, tell yourself: “I will think about it tomorrow.”
4. It is not recommended to lean on alcohol, because after the morning awakening you will be tormented by a hangover. If alcohol helps you fall asleep, drink no more than 200 ml. red dry wine. You should not use sleeping pills, do homework.
5. Schedule a dream. Try to go to bed at one time every day. Get rid of the scheme, in which yesterday you lay down at 21.00, today at 23.00, and tomorrow you will go to sleep at 02.00. Night sleep should be carried out in the period from 10.00-10.00 hours, depending on the biological rhythm.
6. Form habits, when they come out of depression, they will become your faithful helpers. You should not practice waking throughout the night or lack of sleep for 2 days (today I do not sleep, but tomorrow I will rest for 2 nights).
7. If you can not sleep, create a comfortable environment for recreation.Air the room, take a walk for half an hour. Drink milk or green tea with honey, infusion of valerian. Visit the massage room, take a hot bath with fragrant oils and herbs.
8. You should not eat tight before going to bed. The stomach will digest food. You cannot fall asleep. You also do not need to watch horror films, thrillers, melodramas and other negative films.

Step number 4. Go to proper nutrition

1. Today, many people appreciate the benefits of proper nutrition. When the body receives all the necessary vitamins, the mood rises, apathy disappears. You can easily get out of depression or get a step closer to normal life.
2. Compose the menu in such a way that the diet contains mood boosting foods. At the same time, all food should be tasty and healthy. Prefer vegetable food, it is better absorbed.
3. Give up on fast food and other products with quick digestibility. You should not limit yourself to sweets, it is allowed to eat any desserts in the morning.Particular attention is paid to citrus fruits and fresh juices based on them.
4. The basis of the correct diet should be cereals (oatmeal, flaxseed, wheat, buckwheat, rice), hard cheese, all kinds of nuts and seeds. It is imperative to include carrots, cabbage, sea fish of fatty species.
5. Eat fractional at the same time. Divide the meal into 5-6 receptions in small portions. Do not forget about the balance of fluid in the body. Drink at least 2.3 liters. clean water per day. In summer, the amount can be increased if the body requires it.
6. If you feel apathy and depression due to lack of vitamins, fill the gap. Drink a course of multivitamins for a general increase in immunity.

Step number 5. Find a hobby

1. To get positive and out of depression, you need to find a hobby. Passion should be fun and take up most of your free time. It is important to be given to the occupation completely, to burn them from the inside, to live.
2. Each person chooses the field of activity "for themselves." Some people like cooking, so they invent new recipes.Others like cycling, rollerblading, skiing, snowboarding.
3. Very good knocks fool adrenaline rush. You should at least once in your life jump with a rope or a parachute, go karting or quad biking, play paintball.
4. For calmer people, floristry, gardening, painting, wood carving, computer courses, a literary club, knitting, sewing, etc. will do.
5. Try to listen to classical music when doing household chores. No need to include sad rap or heavy metal, in order not to get even more wallowed in thoughts.
6. Passion will help get out of depression in a short time. If you combine a hobby with interpersonal communication, proper nutrition, sports, the result will be visible soon.

Step number 6. Go in for sports

1. Include physical activity in the daily routine. Sport is considered the most effective antidepressant. You will recharge your batteries for the whole day if you exercise or go to the gym in the morning.
2. As intensive loads can act dance directions, boxing, kickboxing, rock climbing, snowboarding (skiing, skating, rollerblading, cycling).
3. If you need to get rid of extra pounds, sign up for water gymnastics, aerobics, Pilates, yoga. For swap muscles should use the gym with all necessary equipment ("iron").
4. Try to walk more, do not drive everywhere. Periodically roll out your bike to get to work or shop.
5. Those who do not have the time and money to attend certain sections should do sports at home. Buy a rope, a hoop, a ball for fitness. Exercise at least 40 minutes a day. Focus on problem areas, do exercises to music.

Step number 7. Go on a trip

1. Often depression occurs due to routine. Labor everyday life out of the rut even the most balanced person. If we add to the above lack of sleep, troubles at work, lack of money, depression is delayed for a long time.
2. To "dilute" your existence, go on a journey. It is not necessary to spend the last money on expensive resorts and five-star hotels, it’s enough to choose a three-day tour.You can travel both abroad and in your own country.
3. If possible, do not sit all day on the beach. See the sights, take pictures, enjoy all the charms of a place. You must return from vacation, filled with impressions and new views on life.
4. If there is no passport, learn new places in your home country. Visit friends or relatives, take a tour of the cities. Take as many photos as possible, shoot a video to share your impressions.

Step number 8. Do not deny yourself anything

1. Positive emotions rarely appear out of nowhere. Often you have to call them yourself by adding paint. Pamper yourself, stop counting every penny.
2. Do you like “this dress” in the store? Buy it! Complete the outfit with bright lipstick, high heel shoes, a stylish haircut and make-up. Have you long dreamed of good cosmetics from famous brands? Allocate part of the salary to feel like a girl.
3. The joy lies in the details, learn to get them by any means. Shopping is a great antidepressant, it has been proven repeatedly.Indulge yourself not only shopping, but also cosmetology services, going to a cinema or cafe, regular weekends with a book and tea.
4. Learn to relax. No need to plow like a horse to earn all the money of the world. You need to constantly fill the psycho-emotional background with missing fragments.
5. Visit places where you have not been for a long time. Feel like a child, go to the zoo, dolphinarium or water park. Spill out emotions, diversify life.

Step number 9. Get a pet

1. If you want to get out of depression in a short time, get a pet. You can watch TV, take a walk, play sports and even talk with him.
2. Preference is better to give a dog or cat, such pets are more sociable. However, a parrot, ferret, fish, and reptiles are also suitable.
3. It is important to understand that a new friend will require a lot of effort and attention, so count on the circumstances. If you already live a pet, consider a second pet as a friend to the first.
4. First, you will be busy raising, walking, feeding and other troubles. You have to leave the house regularly,which in itself is considered a remedy for depression.
5. Animals require from the owner of love, caress and care. In return, they will give you peace of mind. It is worth remembering that the pet will become a new member of the family. Therefore, care for him should be appropriate.

Step number 10. Make future plans

1. A person who does not have a goal, stagnates. It is necessary to constantly move forward, because depression occurs due to the large amount of free time.
2. Set goals, paint them for small tasks. When completing each item, make notes in a notebook. Be sure to restrict yourself to a specific framework so that plans do not grow into long-term dreams.
3. After each completed task, your life will be filled with meaning. After the big piggy bank of victories you will understand that you want to achieve even greater heights.
4. Constantly stare at the chic car buddies? Save money, get yourself the same or better. Dreaming of a luxury mansion? Set a goal, achieve it.
5. Thoughts are material. If you will live on a positive wave, soon all your plans will come true.No need to build illusions, compare your capabilities with the financial side.
6. Of course, money is a powerful tool. However, it is necessary to develop not only materially, but also spiritually. Read instructive literature, attend seminars, develop comprehensively.

The final stage of the fight against depression

1. After you overcome depression, try not to be alone with your own thoughts. Follow the tips described above if the slightest signs of ailment appear.
2. Continue to fill your life with colors, become a versatile person. Do not refuse the offer of friends to go for a walk or visit the cinema.
3. Block the negative at the initial stage of its manifestation. If you do not like life, radically change it. Change the place of residence or make a permutation / repair in the apartment. Take an unplanned vacation, adjust your privacy.
4. Never stop there. If the hobby ceases to be fun, change it. Do not forget to bring in the festive moments of life. Give gifts, make compliments, all good will come back triple.
5. Do not refuse the help of relatives or friends. When close people want to bring you out of depression, you need to trust them. You can always contact a qualified psychologist who will solve the problem.

First of all, you need to look at the root of complexity. Evaluate the situation, identify the true cause of depression. Cope with minor troubles, dedicate time to yourself. Go on a trip, adjust your diet and sleep well, find a hobby. Develop spiritually and financially, play sports, do not deny yourself the little things. Get a pet, set goals and follow to achieve them.

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