Depression is a long-standing mood disorder that makes a person feel sad, irritable or empty. Many people suffer from depression and it is one of the hardest experiences that can be experienced in life. Many adolescents and adults with an ASD suffer depression at some point in their lives. The depressed person:
a) You have less energy to do things
b) Feel that nothing is worth it
c) He has a very negative view of himself and of life
d) Believe that it will never improve
The exit of a depression must be carried out under the tutelage of a good professional with experience. Depression is an important and hard process. You can not face it alone and you can not use only the support of family and friends. Some people prefer a pharmacological treatment (antidepressant medication) and who believes in a psychological approach (individual and group therapy). It depends on each person and their degree of depression but it is usually best to combine a psychiatrist, diagnose and prescribe an antidepressant medication and a psychologist who can help you with a therapy to help you cope with depression, help you identify if there are elements triggers that affect your mood and make you more satisfied with your own life. If you have economic problems, you can consult the social services of your city: often there are free or very cheap mental health services. The faculties of Psychology of many universities also offer services against depression as part of the training and formative process of their students.
In this post, I wanted to focus on non-pharmacological approaches. There are effective treatments and there are skills that one can learn to help oneself out of a depression. The three ways to get out of depression are:
- Reactivate your life Recover physical activity, mental activity, and social activity.
- Change negative thoughts by realistic thoughts.
- Face and solve the problems that arise.
It usually takes time to get out of the depression. Recovering from a depression is a process that is usually long and slow. The normal thing is that it lasts enough weeks or months. In that process, you can notice a slow improvement or be something sudden where suddenly you feel that you feel better.
Here are some thoughts and some ideas that can help you get out of depression:
- There are no magic bullets. The treatments are effective but the chemical and psychological balance of the brain is very complex and has its own mechanism of compensation, habituation, plastic changes. The antidepressant drugs are acting slowly and usually go from two to three weeks before the first effects are noticed. The effects of the therapy also need time to be incorporated into the thoughts of a person, their way of being and face the difficulties of daily life. Be patient.
- Do not be discouraged. The exit from depression is a slow process but in the end, you will be yourself again. You may be even a better person because of everything you have gone through. Keep the hope.
- We are not all equal before therapy. Medicine and Psychology are not exact sciences. Each person is a world and the interactions between a medicine and the human organism are based on the study of thousands of people and those results are studied statistically. That is to say, the doctor or the psychologist advances by a delicate and gradual process of intervention. You have to find the right drug and the right dose for you. Or you have to see how you respond to therapy, how you advance in the different stages that arise in the psychological consultation. The professional has to see the results that are achieved and adjust the treatment to that progress.
- Other organic or mental problems may be associated with depression or affected by medication. Depression can interact negatively with some diseases such as heart disorders or cancer. Depression can cause problems with sensitivity to pain, sexual desire, sexual intercourse and sleep.
- You can help yourself out of depression. In the process of leaving the depression, there are things that can help you as there are others that you can avoid. Remember that most likely you do not feel like doing anything or being with anyone. But instead of getting under the blanket or doing absolutely nothing, which often makes you feel even worse, you can try, little by little, to take on some activity. Do not ask yourself what you want to do because the normal response is that you do not feel like doing anything but what I can do. Even if it seems small, it’s a lot. Put simple objectives that you can fulfill: go throwing the garbage, copy in a notebook the lyrics of a song you liked, order the cutlery in the kitchen drawer. Small, concrete, clear things. It is a mistake to set ambitious goals in the midst of a depression.
- No one is guilty of your depression. You have no fault of having a depression and neither does anyone else in your environment. But you do have a responsibility to make reasonable efforts to feel better little by little.
- Break the homework into small pieces. It may be that due to the depression you have issues that under normal conditions do not pose a problem and now you find them difficult to deal with. For example, you may not have looked at your mailbox, even though you know you have a lot of mail waiting for you. Break that task “check the mail” on small things. The first day is fine if you just pick up the mail and leave it in a pile at a table. The next day is worth separating propaganda on the one hand, bank cards, light and other receipts on the other and a third group with the other letters. The next day is worth to throw the propaganda mail and open the bank’s letters. The next day is enough to make a payment of a receipt if you do not have it domiciled. The next day is enough to pay another receipt. And so. Very little by little,
- Recover relationships. Depression will have separated you from many people. It is convenient that you also take small steps to recover your social life. It is not the best time to go to big parties but you can meet someone nice to have a coffee or you can go to see a friend to return something that he lent you. There is no problem in that you tell someone that you know they love you, I’m a bit depressed and it would be good for you to come for a while or to take a walk, although you probably do not talk much.
- Find a confidant. Speak help. It is highly recommended that you establish with someone you want and want a daily contact. It can be just a conversation on the phone. You do not need me to give you therapy just to listen to you. It has to be someone who does not give you impossible advice, or who gets irritated easily or who, for whatever reason, makes you feel worse. Think of family and friends and you will surely find the right person. You can tell him that these are the instructions for the daily “confessional” time. If you start having suicidal thoughts, immediately tell your doctor or the staff of a health center or emergency service. Seek help
- Group therapy helps many people. Many people benefit from attending a group of people who have had depression. It does not have to be a commitment to life but they are people who will understand you and if you go a few weeks you can do well. Many believers also feel better after contact with a priest or religious groups.
- Review what you liked, what gave you satisfaction and do it again after breaking it into tiny stages. At the beginning do not expect that you have fun with it or that you like it or that you like it as you liked it before. Now you do it as if you were taking medicine, because it is good for you, not because it is pleasurable to you. If, for example, you liked to paint with watercolors, the first day you only look for the paintings, paper, and brushes and put them where you paint normally. The second day works on a sketch with a pencil and a paper, whatever comes out and so, step by step. What you do with these activities is that all your mental activity does not revolve around depression, little by little you have to remove that blocking power by performing, with an effort at the beginning, different things.
- Get away from depression by walking. If it is not easy to go out to exercise when one is well, it is even more complicated when you are depressed but you have to do it. Things that are important under normal conditions become much more important when you have depression. It has been proven that exercise improves the mood of people who are depressed.
- Aerobic exercise recommended for good health, 30 minutes of moderate intensity exercise at least five days a week significantly improves depression. Start slowly, decide what you can do and set a goal that is less than that. If you think you can walk for twenty minutes at an agile pace, try fifteen minutes and do not be discouraged if you do not feel better afterward. As always with the exercise, the improvement is not instantaneous but it works always if you persist.
- You have to think again clearly. When you are depressed, you have all kinds of negative thoughts, about you, the people around you, your life: you are a complete failure, you are stupid, nobody appreciates you, you are not worth anything. Do not try to see everything pink because it is not about changing a distorted vision for another, what is involved is that you think about yourself playing clean with yourself and with realism. You are not stupid, you are not a complete failure and of course, there is hope and a future for you. You can try to think clearly again if you ask the following questions
- How could I check if this idea is true or not?
- Was it always true?
- There are exceptions?
- What is it that I need to complete the photo?
- Avoid alcohol. Alcohol is a depressant substance. Sometimes depression induces the affected person to drink and sometimes alcohol abuse leads to depression. Drugs and alcohol worsen depression and may interact negatively with antidepressant medications. Alcohol does not help to overcome a depression and the same is true for other substances of abuse and for caffeine.
- Go to the street. Sunlight is a powerful antidepressant. Take advantage of the hours of light and enjoy the sun. Do not wear sunglasses. If the days are short, you may have to change your habits to be on the street when there is still light. If you are in a city with very little light maybe you can look for a lamp with lighting as close to natural.
- Eat healthily. This means eating a healthy and diverse diet and not abusing prepared foods. Include in your diet whole grain bread, fish, fruit, vegetables, meat, a little of everything and with a preparation that respects the natural flavors.
- Sleep well. Change your sleeping or sleeping habits so you have a good night’s sleep. Go to bed and turn off the light every day at the same time. Turn off the television and do not fall asleep with the TV or radio on. Before going to sleep, perform quiet, relaxing activities such as reading, or taking a hot bath. Do not work late or get involved with activities that generate stress or cause your mind to accelerate. The best thing to sleep is a tired body and a relaxed mind.
- Do not make drastic changes in your life. While you are depressed, you are not exactly you. Your judgment is very affected by depression and during that season you should avoid breaking a relationship, quitting the job, making a great personal or financial commitment, etc. When the depression has passed you can have a more accurate vision and your choice is more likely to be something that you do not regret later. It does not mean that you have lost your mind or that you are not as intelligent as when you were not depressed, it is possible that the symptoms of depression are affecting you and if you did not have it, your reaction would be different. If it is mandatory that you make a decision, consult a person in whom you have confidence for their prudence and good judgment.
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