When you wake up, you do not feel rested and cheerful, but only routinely perform a tedious ritual: breakfast, work, home, and work? Usually, pleasing the heart of things does not cause interest, and even the thought of a quick vacation does not bring relief? If a depressed mood does not leave you day after day, a logical question arises in your mind: “How to get out of depression?”
The reasoning on the topic of depressions is heard today not only in the offices of psychologists but also in ordinary life. This is not surprising, because depression is recognized as the most common diagnosis in psychology.
The recently begun century has been dubbed the world of depression in the world. Anxiety and severe social upheavals of the 20th century gave way to depression and an oppressed state of mind. People who are tired of fearing wars, crises, terrorists, and extremes of all stripes are quietly depressed, adding to the sad statistics of WHO.
The statistics are really impressive:
- 2/3 of women over 40 suffer from various types of depression;
- in older people after 65, the disorder is three times more common;
- from 15 to 40% of adolescents aged 10-17 are subject to depressive states of varying degrees;
- due to depression, about 200 million professionals lose their ability to work annually.
To find confirmation of these alarming figures, it is enough to get acquainted with the assortment of the pharmacy chain. About half of the drugs produced in the world are psychotropic drugs and antidepressants.
How to independently determine the beginning of a depression
In order to get out of depression yourself, do not rush to run to the pharmacy for medicines. Try to calmly analyze your condition at home: find the cause and find out how strong the changes are on the spiritual and emotional level.
Finding your own presence of depression will help truthful answers to the following questions:
- Do everyday activities because of increased fatigue?
- Do you experience causeless weakness, fatigue, sleepiness during the day?
- Do you have anxious thoughts, apathy?
- Do you suffer from sleep disorders? When depression is possible as insomnia, and increased sleepiness.
- Has the attitude toward food changed? For depressive states is characterized by a complete absence and increased appetite.
- There are dramatic mood swings, bouts of irritability, tearfulness?
- Are suicidal thoughts?
- How has your well-being changed?
Severe prolonged depression leads to deterioration of the physical condition. First of all, the heart, vessels, joints, digestive system suffer. Disorders of heart rhythm, blood pressure, headache and stomach pain, muscle cramps and other signs of trouble may appear
We connect introspection
If most of the questions have a positive answer, you may be depressed. A healthy body independently copes with a similar condition. If it does not improve within a month, additional efforts should be made to get out of depression.
First, understand the cause of the disease. Among the likely causes of emotional depression in women, psychologists say:
- Dissatisfaction with personal life, a break with a loved one.
- Heavy relationship with children, close relatives.
- Hormonal imbalance: the likelihood of depression increases during adolescence, in the postpartum and menopausal period.
- Genetic predisposition.
First, try to look at your problems with detachment. Psychologists give the advice to assess the life situation in comparison with other people. Think that thousands of compatriots are in much worse conditions, while not despairing and hoping to start living better. Do not believe?
Well, pessimism is natural for depression. Probably, you consider your problem the most difficult and insoluble? Still, go to a couple of sites where women share their troubles and ask for help with advice. Perhaps the cause of your experiences does not seem so serious.
Get rid of extra stuff
To get yourself out of depression, make a list of things and situations that cause the most concern.
The blacklist may include outstanding accounts and loans, routine work, personal belongings of the ex-husband. Try to find ways to dump this unnecessary ballast from the living ship. If you can not cope with the task itself, resort to the help of specialists. Positive results, even in severe cases, are demonstrated by the practice of coaching.
Change the installation! It is necessary not only to think about the problems but to look for new methods to solve them. The first real efforts will give the necessary stimulus that will help get out of “lethargic hibernation.”
After introspection proceeds to a focused strategy to improve the emotional attitude. The excellent mood is an indicator that the body has reached the balance of substances necessary for vital activity. Just as pain signals about tissue damage, a bad mood indicates a lack of certain components, which in psychology are commonly called “hormones of happiness.” Their names have long been known: serotonin, norepinephrine, endorphin, dopamine.
How to start in the body factory for the production of a happy mood?
Ways to help yourself
Those who tried to use the advice of Eldar Ryazanov from the song about five minutes certainly experienced disappointment. The smile of the oncoming boy, if he pleases you, very briefly. Another well-known method is the use of natural or artificial stimulants.
In small quantities, we regularly feed ourselves at home with the help of tonic drinks: tea, coffee. Some medicinal herbs can help to cope with a reduced tone more effectively: ginseng, Rhodiola Rosea, Chinese lemongrass, Eleutherococcus. But such tinctures are suitable not for all women. One of the side effects is an increase in blood pressure, so they are contraindicated for hypertension and heart ailments.
Psychologists are inclined to believe that stimulants do not draw prana from space, but only temporarily release our own energy reserves. It is not surprising that the emotional rise after the use of energy drinks, alcoholic drinks, psychoactive drugs, tranquilizers inevitably ends in exhaustion.
The general mechanism is as follows: for a short time, the listed substances cause an enhanced synthesis of neurotransmitters, followed by a sharp drop in their concentration. As a result of repeated alternation of these processes, a person develops dependence and nervous breakdowns.
Neurotransmitters are primarily responsible for the positive attitude: serotonin and norepinephrine. Personal qualities such as kindness, empathy, and warmth in communication testify to the normal level of serotonin. Its deficiency leads to depression, as well as frequent migraines.
The mechanism of synthesis of these two vital substances is fundamentally different. Serotonin is produced by the body from complex carbohydrates, vitamins B, amino acids and minerals. Norepinephrine is released into the bloodstream in stressful situations: natural or artificially created. The latter include fitness loads, travel, active hobbies, and creative work.
Norepinephrine is called the “wakefulness mediator.” It regulates muscle tone, increases in pulse and pressure in stressful situations. The lack of this substance leads to lethargy, a state of apathy, drowsiness, and chronic fatigue.
Epinephrine activates the breakdown of fat with the release of energy. His release into the blood is accompanied by increased blood flow. At the same time, the face turns pink, the skin tone rises, wrinkles are smoothed. In addition to a slim figure, fitness fans and other physical activities receive an additional bonus in the form of a rejuvenating effect.
Psychologist tips for how to get out of depression
There is no doubt that you should not try to get out of depression by means of sports and diet. Here you have to save not the mood, but human life. Therefore, the only sure way is to contact a psychiatrist for adequate medical and psychological help.
In the general case, psychologists advise using softer methods, such as:
- Healthy balanced nutrition.
- Individually selected vitamin complexes that support the health of the endocrine system.
- Exercise walks, health treatments.
- Social activity, an interesting hobby.
Products to help out of depression
Improving mood includes foods with a high concentration of fatty acids, B vitamins, selenium, and tryptophan – an amino acid that is involved in the synthesis of serotonin. These include:
- dark chocolate,
- Pine nuts,
For better digestion of tryptophan, these products should be combined with carbohydrate-rich whole grain cereals.
Physical activity that triggers a chain of chemical reactions with the release of adrenaline, you can choose according to personal preferences. The main thing is that it is accompanied by a rather strong emotional shake, similar to positive stress…
To start living, rejoicing in the simplest things, sometimes you have to go through a difficult path of trial and error. Every woman has his own personality: the main thing is not to give up, but constantly make efforts. To reconfigure the body in a new positive way will take time.
On the other hand, time is the best doctor. Like an experienced psychologist, it puts everything on the shelves, leaving only pleasant memories. What has hurt you in your youth will cause an indulgent smile in your mature years. Trust him. Feel how time passes through you, changing every cell of your body every second. It makes us wiser, more lenient, teaches us to forgive mistakes and shortcomings. Remember the philosophical saying of King Solomon, which he inscribed on his ring: “And this will pass!”
Your pain will also subside, tarnished under a string of days and years. One sunny morning you will wake up and admire the wonderful song of birds, the music of the wind, the spring renewal of eternally young nature. Year after year, she conquers death, reborn like the legendary phoenix.
And then, as sung in the unforgettable song, the great mood will not leave more than you!