Depression - treatment, consequences and prevention. There is a way out of depression A new method for getting out of depression

Depression is a mental condition that suppresses our lives, prevents us from being ourselves and is experienced by a number of characteristic symptoms.

Various manifestations of depression:

1. low mood;
2. a person feels internal pain in the body;
3. the brain cannot formulate your thoughts properly;
4. one thought can take possession of a person and become deeply rooted in the head, creating anxiety and concern;
5. a person cannot, as before, understand people’s hints and what they want to convey to him;
6. a person does not feel the emotions of other people;
7. isolation;
8. constant pessimism;
9. apathy and loss of meaning in life;
10. distrust of people, willingness to defend themselves from people;
11. the person takes everything with hostility and is overly irritable;
12. feeling that life is over;
13. suicidal ideation;
14. avoiding responsibility for oneself and one’s actions even in trivial situations;
15. indifference to the joys of life;
16. a person blames himself for everything and engages in self-flagellation.

All these symptoms affect in such a way that a person may even experience digestive problems or headaches.

Reasons for appearance

Causes depression (depending on the level of awareness):

• diet;
• disrupted routine, sleep deprivation;
• your causal and unreasonable expectations;
• responsibility;
• avoiding problems;
• self-flagellation;
• negative thinking;
• judging others;
• trying to change others;
• trying to please others;
• comparing yourself to others;
• distinguishing oneself from others;
• attachment to people/things;
• dependence on the result;
• bad social circle - unconscious people, energy vampires (more about energy vampires);
• modeling of future events;
• worrying about things that haven't even happened yet;
• doing things you don't like.

15 useful realizations

Let's look at 15 tips from psychologists on how to get out of depression on your own.

1. Accept yourself as you are now

There is no need to avoid a bad condition and fight it, this worsens your well-being even more.

You struggle and thereby harm yourself and your social skills.

If you resist feeling bad and try to avoid it, it only gets worse.

You must live it!

Depression is normal.

Especially for people who are engaged in self-development, work, do not get enough sleep, for all men and women - this is part of your growth, your path.

And she leaves as quickly as she comes.

Tell yourself: It is what it is. It may be unpleasant, but it’s all temporary and will pass! I'll move on.

And you no longer need any help from a psychologist for depression.

2. Redirect your focus to other activities: for example, work out at the gym

Take a break, redirect your focus from depression to other activities, such as:

• physical exercise;
• swimming;
• cycling;
• journey;
• reading books.

Completely and completely immerse yourself in another activity, shift your focus to it.

After a while, the problem that previously haunted you will seem petty and completely undeserving of your attention.

This way you will close your worries about how to get out of depression and believe in yourself.

Psychologists also share this effective advice.

3. Cling less to positive emotions, don’t be afraid to lose them

How to realize and implement this:

• Don't try to be perfect emotionally. By clinging to positive emotions and trying to hold on to them, your internal resistance to reality and what is happening will grow.
• When you resist the appearance of bad emotions, you only intensify their appearance.
• All people on the planet are chasing emotions, fortune– for what comes and goes and is impermanent. And it is an endless race for what is impermanent.
• If you don't tremble so much and are delighted with positive emotions, then it is then that you will suffer less from depression, and you will not be so affected by negative emotions.
• When you're at an emotional peak, just enjoy the positive emotions and be aware that this will not last forever.

Realizing this will answer your questions about how to get out of protracted depression on your own.

4. Go to any social place and talk to new people: share your problem and let them help you

What are the advantages and features of this awareness?:

1. You don't go there to whine, you go there to let others help you and work with you.
2. You go there ready to accept other positive emotions from people through you.
3. You focus only on positive people, but don’t pay attention to others and don’t see them.
4. When you allow others to influence you positively, fears, worries and all negative emotions are repressed.

When you invite people into your company and allow them to help you in a positive way, they feel special around you.

Questions about how to help a man, girl, or loved one get out of depression will remain open if the person himself does not want help and does not ask you for it.

You don't have to always rely on friends and helpers, but just be there for them.

Just tell the man: “I have such worries, stress with work, I feel like this. Please advise what I should do in this situation?”

Such psychological help for depression by communicating with loved ones or strangers cleanses you.

Voice those things that worsen your well-being, that irritate you and have accumulated in your head. Let it all come out.

5. Use meditation techniques to strengthen your energy field and immunity

How to perform this technique:

1. Lie down on your back comfortably, close your eyes.
2. Focus on your different parts of the body, neck, shoulders, arms, chest, hips, legs. Focus on each area of ​​your body for 15 seconds and feel the energy coming from within.
3. Now move this wave of energy from the top of your head to your heels and back again. Feel it in your body, take your time.
4. Now feel your entire body as a whole and sense the energy field.
5. Keep your focus on this field for a few seconds.

Follow this technique and you will know everything about how to get out of depression yourself. You can learn more about how to meditate correctly.

Pros of this technique:

• gaps in your energy field are removed;
• there is a feeling of integrity and inner fullness;
• you strengthen your immune system, healing occurs.

6. Get enough sleep and spend 8 hours sleeping to get a lot of energy in your body

The benefits of a good 8 hours of sleep:

• When you sleep, you replenish your vital energy.
• Your internal dialogue is turned off.
• In a dream, you no longer have the worries that bother you in reality.
• In a dream there is no past and no memory of a bad past, just as there is no future.

To fully replenish your vital energy from sleep, wear a night blindfold. When you are in complete darkness and there is absolutely nothing shining into your eyes, the energy after sleep appears many times more.

Make sure to close the window with curtains and not a single streetlight shines from the streets.

Why is it important to get enough sleep?:

1. When you don't sleep enough, your psyche is more fragile.
2. A person who does not get enough sleep in society will be more influenced by negativity; he will easily lose control over the situation and, above all, over himself.
3. Thus, a bad experience is consolidated in the mind, which creates a desire in a person to close down and avoid this negative experience.
4. Later this can result in internal pain. Therefore, it is very important to get enough sleep in order to worry less about thoughts about how to help yourself get out of depression.

7. Don't project the future and remove the focus from the past: work with what you have now

When a person focuses on future events, he loses the moment now and is in those mental projections that, most likely, will not even happen.

In addition, due to projection into the future, a gap, an abyss, is created in consciousness.

You can always cope with the present time, but it is impossible to cope with the projections of the mind - just as it is impossible to cope with the future.

It is not for nothing that they say: “we will resolve issues as they arise.”

Always stay in the present moment to close questions about how to get out of deep depression on your own.

8. The key for those who have lost passion for life and see it as meaningless

• Many happy people have already realized that life is meaningless.
  You are not the only unique person who has come to this. You're not special!
• Just happy people made the choice to be happy with one understanding in their heads: “Life is meaningless! Ha ha! Oh well! Let's continue to have fun and move on!"
• Has life become meaningless for you? So do crazy things, reach new heights. You can also read more about passion and motivation in life.
• Always have a goal in life, know what you want from life. Otherwise, the universe will not give you energy, because you have no goal and you don’t want to realize anything.
• People with big goals always have a lot of passion, energy and motivation.

Don't make yourself a special victim, make a choice to move on and no longer worry about how to get out of depression on your own when you don't have the strength to do anything.

9. Find advantages even in the negative, train your mind to reflexively turn any problem into a joke and fun

Ask yourself: Where are the benefits that I can apply to my situation?

See advantages that seem like hindrances to you at first glance.

Let's look at an example.

• I just have a pathetic depression, and someone has no roof over their head and nothing to eat. I live in abundance.
• I live in excellent conditions, I have all modern amenities, internet, electricity, hot and cold water. Yes, I am the happiest person.
• I have a healthy body, and here I am complaining about life. But there are people without legs, and they are still happy.

Learn to turn any problem into a joke and fun, and thereby you will solve your questions about how to get out of depression on your own as a woman or man.

Everything that you perceive negatively can always be viewed in a positive way. Train your mind to reflexively turn any problem into a joke and fun.

How to implement it

1. Laugh at yourself.
2. Learn to laugh at how you screwed up.
3. Laugh at how you try to play the role of the sufferer.
4. Learn to find advantages even in negative things.

Implement these realizations and no longer worry about how to quickly get out of depression.

10. Get out of the house more often to get some fresh air.

Why is it important to breathe fresh air? and go outside:

1. strengthening the immune system;
2. relaxation and peace for the nerves;
3. it promotes good sleep;
4. blood supply becomes better;
5. metabolism in the body accelerates;
6. long walks increase appetite;
7. opens pores, has a positive effect on the skin.

It will be better to take walks than sit motionless in one place.

If your child sits at home a lot, it is not surprising that he is always feeling unwell. Remember that he needs to breathe fresh air more often, and no longer ask questions about how to help your daughter or son get out of depression.

11. What the wise Taoists came up with: the state of “not doing”

1. Imagine this time of your passivity amidst activity: when you were actively doing your business and then you give up on everything. Imagine a state when you don’t want to do anything: you don’t want to meet with friends, you don’t want to go anywhere - neither to work, nor to study.
2. And you don’t have to get out of this state. If you don’t want to do anything, then you don’t have to do anything. And you no longer need help for depression at home when you simply follow these points.
3. You are just in this not-doing. You don't try to entertain yourself in this state. For example, there is no need to get stuck into computer games.
4. You also go to the shower in the morning, sleep normally, go out for a walk somewhere, but it is not doing something intentionally in order to get something.
5. If in this state you start to do something and feel: “ This is yours and this is the goal that you want to strive for from within.", then you can try.
6. If you feel squeezed by this, then this is not your option.

This is such an observational hibernation. You fall into this non-doing and just look at yourself. Remember this and know everything about how to get out of severe depression on your own.

12. Do the opposite and opposite of what depression tells you to do.

How to apply this in life

1. If you woke up and thought, “I’m probably going to stay in bed all day,” then now you’re doing the opposite!
2. You don't listen to depression, otherwise it will always have power over you.
3. I encourage you, on the contrary, to call your friends or get out somewhere in nature.
4. No matter how it sounds and no matter how much you want the opposite, you need to force yourself to get out of the house.
5. You might have a great time! Who knows? But you will never know unless you challenge your condition. This way, you will no longer worry about it and become apathetic.

Follow these rules and remember them.

By following them, for example, a woman after giving birth will answer questions about how to get out of postpartum depression on her own. Or the man will perk up and find himself.

How does this work

• If every time depression appears you just obey it, it will become even stronger and worse for you. As you continue to listen to this voice, you will feel worse and worse. Why do you need this?
• So start doing positive things so you can be prepared for a positive outcome.!
  For example, if you keep doing negative things, it would be foolish to expect a positive result.

Keeping this in mind, you will know everything about how to help a person get out of depression.

13. Never ask others for pity

Are you saying you feel bad? It could have been even worse!

Don't justify yourself and don't feel sorry.

Take action! Dominate!

You don't need psychiatrist help for depression.

Act on your own despite adversity!

Try harder!

Look at it as a journey where you learn to be even stronger than you are now.

14. Do not deny yourself sweets: especially those who have been on a diet before

This especially needs to be done for those who were on a diet and denied themselves everything.

When you're feeling down, there's nothing wrong with indulging in sweets.

Diet negatively affects the condition.

Indulge yourself with goodies and sweets if you feel like it and want to.

In this way, you show care for yourself and provide a contrast to your taste buds.

You feel the taste of life.

If you are thinking about how to help your husband or your wife get out of depression, treat the person with something sweet.

For example, what do I like to treat myself to?:

• airy chocolate;
• bananas;
• yoghurts;
• delicious cupcakes;
• cakes;
• loaf with condensed milk.

15. Suffering is necessary until we realize that we no longer need it.

1. The situation is that it is people with difficult life circumstances are much more likely to start taking care of themselves.
2. In the most desperate situations, a person can start searching for: searching for oneself and finding meaning in suffering and life. As a rule, it is the deeply doomed people who begin to take care of themselves.
3. Those who are doing well, most likely, will not want to question their well-being with their own thoughts. “Why ruin something that brings you pleasure?” – appears involuntarily in a person’s mind.
4. Suffering is necessary because it creates the conditions in which a person can no longer be. Then the person begins to run, move, and look for solutions.
5. Some discover a new world, a new self and change their lives. Some disappear into pleasures and various kinds of addictions.
6. Nothing helps us grow like suffering and fears.
7. Suffering is necessary until then until we realize that we no longer need them. Remember this, and you will close your questions about how to get out of depression.

Wise words

Quote from one person.

“After spending several months almost on the brink of life and death, I remember walking through the streets of the city with a smile on my face and could barely utter the words: “I wish you all suffering,” where I meant “I wish you all to realize the true gift that pain and suffering bring us and thus free ourselves from them.”

Subsequently, my attitude towards the hard lives of others became different.

I stopped being afraid of someone suffering.

Understanding the great value that pain, disappointment and suffering brings, I allow a person to experience this and direct him deeper into this suffering (to the source), if I have such an opportunity.

Looking at my life, I can say that I am happy with all the illnesses, shocks, experiences and “failures” that I have had.

They were the ones who helped me the most."

That's all. Now you know everything about how to get out of depression on your own.

In this article, I will give you 8 fail-safe ways that will help you get out of depression. The most effective way to get out of depression is to not get into it.

I will say right away that there is no point in fighting depression. Depression will still prevail. Where you put your energy becomes even more powerful. You are wasting your energy, which you almost don’t have at the moment, and your depressive state is intensifying. Therefore, forget about the fight against depression forever. This won't help you.

Now I will tell you about several very powerful ways to get out of depression.

How to get out of depression?

The most important thing you need to realize is: the less time you think about your problem, the faster it will pass. Everything happens according to the same principle: where your attention is concentrated, the energy itself flows there. If you don't put your energy into a depressed state, it will change very quickly. Following from this conclusion, you need to keep yourself busy with something. When you're in the process, you don't have time to think about anything else. This is the easiest and best way to get out of depression.

Now I’ll give you some tips, how to get out of depression.

Method one: Switch your attention

If your depressive state is associated with one area of ​​your life: for example, only work, or only personal life, or only health, in order to get out of depression you will simply need to switch your attention from one area of ​​​​life to another and plunge headlong into this sphere.

For example, if you have a problem in your personal relationship, you can throw yourself into work (of course, if your work brings you joy). If you have a problem at work, you can plunge headlong into your personal life.

Method two: How to get out of depression: Creativity

Many people think that creativity is writing, drawing, singing, dancing and more. These are partly erroneous associations. Creativity is any type of activity in which you manifest yourself in this world. Creativity is a unique (your individual) approach to performing any task.

If you are a mother and raising your child, you can show your creativity in parenting. If you are an entrepreneur, you can show your creativity in promoting your own products and services. You may be looking for new and unusual ways of marketing and advertising. If your work involves communication, you can show your creativity here too.

When you live and very often show your creativity everywhere and in everything, you cannot be depressed. Creativity is a manifestation of the real you. This is your gift. And when you manifest it, you connect with your own higher essence.

You can find creative ways to do simple everyday things. For example, washing dishes. You can turn on your favorite music and dance along the process. Personally, I always do this when I wash dishes or do any cleaning around the house.

You can sing in the shower. And there are countless such ways. The main thing is to get together and find them.

Method three: Hobbies help you get out of depression

What is your hobby? What do you do for your soul?

Of course, ideally, if your hobby is your work, but, unfortunately, this happens to few people.

Method four: Sports and physical activity

How can sport help you get out of depression?

Depression may not go away for a long time only when a person lives a passive life. Depression cannot exist in a mobile and active body.

Depression and activity are two incompatible concepts. Either activity will win and you will come out of depression, or depression will win and you will enter a passive state.

Like water and fire, they cannot exist at one point.

Consciously push yourself. Start playing sports, go to the gym. Running is the best cure for depression. Running puts your entire body in motion. You gain energy and strength.

Method five: Personal growth

Start reading books on personal growth and self-development. Now there is a lot of it. Most of the authors are prominent personalities and rich. When you read their works, you yourself are filled with these feelings, and the depressive state leaves you for some time.

Download the same books from the site only in audio format. They will divert your attention.

Watch or attend some training. Live trainings will shift your attention for at least a week. Such trainings are very useful and positive. They are visited by people who strive for self-development. Being in such an atmosphere, your condition will change dramatically for the better.

Remember: the main thing is that during depression, do not be alone with your brain. Otherwise he will eat you.

Method six: Millionaire elastic band

The millionaire's elastic band is one of the most famous methods that helps get rid of negative thoughts. What is its essence? Surely you know the rubber bands that are used to wrap a stack of money. You take one such elastic band and put it on your hand.

Every time you think negatively, you pull back this rubber band, and it hits you painfully on the arm. Fortunately or unfortunately, she hits you on the arm quite hard. Pain arises - and you switch your thoughts from negative to this very pain.

You interrupt the flow of negative thoughts. Then again, when thoughts go in a negative direction, you pull back the elastic band and let go. Again the pain and thoughts switch again. You create an anchor in your mind: negative thoughts equal pain.

Thus, you wean yourself from thinking negatively. At first it will hurt, you will tear a bunch of these rubber bands (take out several dozen at once). But gradually, negative thoughts will become less and less.

Method seven: Tears are the best cure for depression

When you want, cry. There is no need to restrain yourself. There is such a phrase - “Tears won’t help matters”. But be that as it may, you will definitely help yourself. Through tears you are cleansed. That negativity and pain lodged inside you disappear through tears.

You can even watch special movies to bring tears to your eyes. Have a good cry. And when you start crying over the movie, remember your problems and switch your crying from the movie to your pain. Thus, you will pay out all the accumulated negativity.

It is much more difficult for men to apply this method. From childhood they were taught not to cry, because it is not like a man. But abusing alcohol due to constant stress is very masculine. Men - cry boldly!

Tears are a very powerful way to quickly get out of depression. Cry out your depression and move forward.

Method eight: Swear and shout

Here I am in no way saying that you need to argue with someone or shout at someone. In order to get out of depression, you need to swear and shout yourself.

It is best to do this in the forest or in a park, where there is definitely no one. You can turn on the music loudly at home and say everything... You just need to be alone at home. Loud music will drown out your roar and scream.

Now you know. So don't hesitate. The faster you get out of depression, the faster you will return to life.

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According to statistics, in the 19th century, 0.05% of the world’s population suffered from depression, in the 21st – 25%. The numbers clearly demonstrate that the usual ways of getting out of depression do not work very well. The volume of the human psyche has grown too much. But in our time, there is an effective way out of depression - System-vector psychology of Yuri Burlan proves this with thousands of results.

The mechanism for the occurrence of bad states is as simple as two: I want something, but I don’t get it. The difficulty begins with realizing what you “want” and determining how to achieve this desire.

Different vectors have different desires, which means different ways to fulfill them. Ignorance of one's nature and ways of realizing it leads to bad conditions. The degree of disadvantage also varies by vector.

The paths out of depression must be laid out according to the internal characteristics of a person - then there really is a way out. It becomes possible to cope with depression on your own without medications, having a systematic understanding of what is happening inside yourself.

There is no way out of depression if there is no understanding of its causes

Now we call depression any sneeze in our internal state, any mood swing, while real depression is more like pneumonia of the entire psyche. When it is impossible to breathe in this world. When it seems that you can only take a deep breath somewhere outside of this reality.

According to system-vector psychology, only 5% of people - owners - can be susceptible to such a painful illness. It is they who experience the most difficult conditions - their suffering is depression in all the depth of its pain.

What kind of features become a prerequisite for complete hopelessness within a person, and is there a way out? What methods of getting out of depression can work when you just want to helplessly fold your paws on your chest and turn yourself off from this life?

When the head does not bear fruit with thought forms, we feel bad

Yu. Burlan

Patient characteristics 1

Causes of depression in sound vector

System-vector psychology of Yuri Burlan shows that only owners of the sound vector can experience such internal suffering. This is a huge amount of desire to know reality, these are colossal intellectual capabilities and this is the most burning pain inside if these desires are not realized.

Why has life become unbearable for many sound artists? Why did the hope for an independent way out of depression evaporate in mental anguish? Why don’t recommendations from psychological forums on how to get out of depression, various psychotechnics, and even consultations with eminent psychotherapists work for them?

Because no one determines the true cause of their suffering, and therefore cannot find an effective method to heal their soul.

The principle of a happy life is one - getting pleasure. When we do not enjoy life, we do not justify the very fact of our existence. Then we really have no choice - depression does not allow us to live.

But what is pleasure for a sound engineer? When his soul hurts, his family and children are not a joy to him, work is like hard labor, meetings with friends are empty, dialogues with himself on sleepless nights lead to a dead end.

A way out of depression when there is so little meaning

The sound soul requires the comprehension of meaning. This is her primary desire. No less important than for any person are the needs to eat, drink, breathe and sleep.

The painful question - what is the meaning of my life - may not be verbalized or even realized by the sound artist. But this doesn’t make his knocking on his temples any quieter.

A sound artist may forget to eat if suddenly in some book, scientific or esoteric article, phrase in a random video or song, a thread seemed to him leading to an understanding of the idea. He will devour the entire volume, the entire series, the entire album in an attempt to unearth a whole tangle of meaning - threads and hints are not enough for him. But the books ran out, and the meaning in life did not add even an ounce or a thought.

At the next stage, religious practices, philosophical research, antidepressants, drugs are used, but to no avail. And the sound artist comes to the conclusion: there is no way out of depression, so why live in constant torment?

The ineffectiveness of various ways to get out of depression for a sound artist is only proof of his lack of understanding of his mental structure.

System-vector psychology opens a way out of depression for all those seeking the meaning of existence without exercises in front of the mirror, light therapy, affirmations and medications.

The only effective method of getting out of depressive states is awareness of one’s mental characteristics and understanding of general human nature.

This gives the sound artist unlimited tools for new discoveries in the field of the human soul every day with every contact with people. And from meaningful interaction with others, the sound artist is able to create brilliant thought forms within himself. for hundreds of people it allows us to say that there is a way out of depression.

Plan for getting out of sound depression:

1. first, admit that there is a way out of depression and give yourself another chance to escape from it;
2. find out your internal characteristics with the help of system-vector psychology of Yuri Burlan and understand the tormenting questions that prevent you from getting out of prolonged depression;
3. understand the purpose of the owners of the sound vector;
4. to realize oneself according to inner desires on the principle of pleasure from mental activity.

The role of the sound person is to help the entire species begin to live consciously, to lead humanity out of the darkness of uncontrollable unconscious reactions. To do this, you must first cope with this task yourself.

After all, depression is a reaction of the sound artist’s psyche to the lack of awareness, which he needs like water and food, and maybe more.

Gaining meaningfulness, overcoming depression and finding a way out of it becomes possible thanks to lectures on system-vector psychology by Yuri Burlan, which give us access to the unconscious. Having this key, you can consciously, quickly and effectively find a way out of depression, without giving it the opportunity to continue to “puppet” your life.

Methods for getting out of depression when love is so lacking

People with depression are increasingly thinking that they suffer from depression and are looking for a way out of it in psychology. Their problem seems to them no less painful and hopeless than the lack of meaning in life for a sound artist. For visual people, the main lack is little love and attention.

Patient characteristics 2

Causes of poor visual vector conditions

System-vector psychology shows that the desires of the seven vectors (except for sound) can be realized relatively quickly and easily, knowing what exactly is missing. Therefore, these states can only be called depression conditionally, since they are incomparable with the torment of a universal scale in the sound vector, its hunger, which cannot be filled with anything earthly.

The way out of bad states is that they can be turned into good ones by recognizing the cause and understanding your shortcomings.

In the visual vector, the main need is to create emotional connections. The viewer needs a constant vibration of feelings inside. If they are missing, the owner of a hypersensitive heart gets them using useless methods. Often these are tears, mood swings, emotional jumps, hysterical claims for insufficient love. When there is no outlet for emotions through empathy for others, depression (or rather, a lack of realization of one’s emotions) is guaranteed for the viewer.

Objective reasons such as the death of a loved one or separation from a loved one can lead a visual person to zero emotions and numerous fears for himself.

Another way to relieve tension in the anal vector is to shower all women in the world with insults in a conversation or on the Internet on a forum. Such a meager method to restore balance to your crippled psyche: if you offend, you will receive.

Another colossal stress for this type of people is the loss of honor and respect in society. The collapse of the Soviet Union and the advent of the skin values ​​of individual gain, the speed of a big city and the dying out of the traditions of the past - for an anal person it is impossible to maintain health after experiencing this.

Is there a way out? Only an understanding of one’s internal structure and the patterns of development of the psyche of all humanity can level the square of psychological comfort and give a chance for a happy life.

You can’t rewind time, but you can get your wife back after a divorce and find fulfillment in society that is adequate to your mental characteristics, bringing you the respect of your comrades and decent pay.

The article was written based on training materials “ System-vector psychology»

Thank you

The site provides reference information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. Consultation with a specialist is required!

Treatment of depression

In treatment depression There are methods of active and preventive therapy. Active therapy is aimed at relieving the symptoms of the disease during an attack of depression. The goal of preventive therapy is to prolong the achieved remission.
At the same time, according to the nature of the impact, a distinction is made between drug treatment and psychotherapy.

Drug treatment for depression

Treatments for depression include medications called antidepressants. Anti-anxiety medications (anxiolytics) and mood stabilizers (mood stabilizers) are also sometimes used.
The most preferable are antidepressants, which are prescribed both during the period of active treatment and after. There are several groups of these drugs, which differ both in the chemical formula and principle of action, and in the effect they produce.
There are first and second generation antidepressants.

First generation antidepressants
Includes tricyclic antidepressants (TCAs) and monoamine oxidase inhibitors (MAOIs). The mechanism of action of TCAs is based on blocking the reuptake of neurotransmitters (serotonin, norepinephrine, dopamine). In this case, the concentration of these mediators accumulates in the synaptic cleft. Drugs from this group are effective in severe, resistant depression. Their effectiveness reaches more than 70 percent, which explains why they remain reserve drugs. TCAs are used when other antidepressants do not provide clinical effect. However, treatment with these drugs is accompanied by numerous side effects (negative effects on the cardiovascular system, gastrointestinal tract). In addition, TCAs do not combine well with other drugs, which limits their use.

MAO inhibitors block an enzyme that is involved in the metabolism of the main mediators in nervous tissue. As a result, neurotransmitters do not disintegrate, but accumulate in the synaptic cleft. Currently, this group of drugs is used extremely rarely due to serious side effects (for example, hypertensive crisis) and the diet that must be followed while taking these drugs.

Second generation antidepressants
This group includes drugs with great neurochemical selectivity. This means that they selectively act on a certain type of neurotransmitter. Thus, there are serotonin reuptake inhibitors (fluoxetine) and norepinephrine reuptake inhibitors (mianserin). The effectiveness of these drugs is much lower, and therefore they are used for mild to moderate severity. However, they are much easier to tolerate and do not produce many side effects.
However, most of the newest drugs have recently been banned due to the fact that their inversion effect has been proven. This means that some drugs from this group can provoke suicidal behavior. The maximum risk of such a side effect is observed in the younger generation.

Stages of treatment for depression

There are several stages in the treatment of depressive conditions.

First stage
One antidepressant is prescribed in an average therapeutic dose, usually from the group of SSRIs (serotonin reuptake inhibitors). This may be fluoxetine, sertraline or paroxetine. If there is no positive dynamics within 2–3 weeks, the next step is to increase the dose of the antidepressant to the maximum. At the same time, drugs from the category of nootropics or stimulants are prescribed.

Second stage
If after increasing the dose of the drug there is no improvement, then a change in the antidepressant is recommended. It is recommended to choose a drug from a group with a similar mechanism of action, while remaining within the same group. It is not recommended to change a drug from the SSRI group to TCAs or MAO inhibitors.

Third stage
In the absence of positive dynamics at the second stage, a transition from monotherapy (treatment with one drug) to combination therapy (treatment with several drugs) is recommended. Most often it is a combination of two antidepressants or an antidepressant and a tranquilizer. For severe endogenous depression, a combination of antidepressants and antipsychotics is recommended.

Fourth stage
Involves the use of electroconvulsive therapy. This method is used in cases of depression that has proven resistant to pharmacotherapy.

After relief of the depressive episode, they move on to the stage of maintenance therapy. This stage consists of continuing to take antidepressants, the dose of which is set individually. You need to know that premature cessation of treatment leads to relapse (re-exacerbation) of depression in 50 percent of cases. Maintenance therapy should last at least six months.

Pills for depression

Tablet forms of drugs are most often used in the treatment of depression. In rare cases, an intravenous drip of an antidepressant is administered.

Main drugs used in the treatment of depression

Group of drugs	Representatives and their average therapeutic and maximum doses	Most common side effects
SSRIs (Selective serotonin reuptake inhibitors)	Citalopram- initial dose – 20 mg, maximum – 40 mg; Paroxetine- initial dose – 10 mg, maximum – 50 mg; Sertraline- initial dose – 25 mg, maximum – 200 mg; Fluoxetine- initial dose – 20 mg, maximum – 80 mg.	Sexual dysfunction in the form of weakened erection, delayed ejaculation, anorgasmia.
SSRI (Selective norepinephrine reuptake inhibitors)	Mianserin- initial dose – 30 mg, average maintenance dose – 60 mg.
SSRI (Selective norepinephrine and serotonin reuptake inhibitors)	Venlafaxine- initial dose – 75 mg, maximum – 375 mg; Ixel– 100 mg.
MAO-A inhibitors (Monoamine oxidase type A inhibitors)	Pearlindol- initial dose – 25 mg, maximum – 400 mg; Moclobemide- initial dose – 300 mg, maximum – 600 mg.	Sleep disorders, increased excitability, visual disturbances, nausea, stool upset.
TCA (Tricyclic antidepressants)	Amitriptyline- initial dose – 50 mg, maximum – 150 mg; Imipramine- initial dose – 25 mg, maximum – 75 mg; Clomipramine- initial dose – 75 mg, maximum – 250 mg.	increased blood pressure, changes in blood picture.

Drugs from other groups are also used in the treatment of depression. Most often these are sleeping pills, tranquilizers and nootropics. The use of sleeping pills is disputed by experts in this field. Insomnia, many believe, is a symptom of depression that disappears with proper treatment of the disorder itself. Sleeping pills only eliminate insomnia, but not the disease itself. Tranquilizers are anti-anxiety drugs that come to the aid of severe anxiety. Nootropics are also successfully used - neurometabolic stimulants, which are designed to stimulate brain function.

Drugs from other groups used in the treatment of depression

Group of drugs	Representatives	How to use?
Tranquilizers (anti-anxiety medications)	diazepam; lorazepam;	Diazepam 2.5 mg each ( half a tablet) twice a day. Lorazepam 2–4 mg per day. Alprazolam 0.5 mg two to three times a day.
Sleeping pills	andante; somnol.	Andante half a tablet ( 5 mg) half an hour before bedtime. Somnol half a tablet 15 minutes before bedtime.
Nootropics	bilobil; noofen.	Mexidol administered intramuscularly, one ampoule ( 100 mg) once or twice a day. Bilobil Take two tablets per day. Noofen 250 – 500 mg is used ( one to two tablets) per day. The dose is divided into 3 doses.

Psychotherapy for depression

Psychotherapy is an integral part of the treatment of depression. Depending on the form and severity of the disorder, psychotherapeutic methods can be used alone or in combination with drug therapy.
There are a large number of psychotherapy methods. The optimal technique is selected individually for each patient, depending on the reasons that caused depression. The choice of psychotherapeutic method is also influenced by factors such as the severity of symptoms, the general condition of the patient and the presence of other diseases.

Regardless of the method chosen, the goal of psychotherapy is to eliminate the symptoms of the disease and return the patient to a normal lifestyle. Treatment also allows the patient to develop self-help skills and identify signs of relapse (repeated exacerbation of the disease). This allows the patient to successfully resist depression after treatment.

The most common methods of psychotherapy for depression are:

• cognitive behavioral therapy;
• interpersonal therapy;
• psychodynamic therapy;
• existential therapy;
• Gestalt therapy.

Cognitive behavioral therapy
The basic principle of this method of treatment is the assertion that a person's feelings, thoughts and actions are closely related to each other. Correction of one of these areas leads to positive changes in the others. A distinctive feature of cognitive behavioral therapy is the fact that treatment does not require identifying the causes of depression. Using various techniques, the therapist identifies, analyzes and corrects the patient's erroneous beliefs. As a result of this, the patient’s thinking changes, which allows him to cope with situations that previously seemed insurmountable to him.

The skills that the patient acquires during this therapy are:

• tracking your own negative thoughts and beliefs;
• recognizing the connection between destructive thoughts, emotions and behavior;
• developing true and realistic beliefs;
• application of acquired knowledge in practice.

Interpersonal therapy
The principle of this method of psychotherapy is based on improving the patient’s relationship with the outside world. Interpersonal therapy is most effective in cases where depression is triggered by factors such as divorce, problems in relationships with the opposite sex or with children. Often this method is used when the cause of the disorder is the loss of a social role due to retirement, loss of work, or severe injury. During the treatment process, the patient acquires skills to solve problems with loved ones, learns to develop and maintain communication with his environment. Most often, interpersonal therapy is carried out in the form of a group, when not only the patient, but also members of his family take part in the treatment.

Psychodynamic therapy
The objectives of this type of psychotherapy include establishing a connection between the patient’s past and the depression that bothers him. Often the cause of the disorder is experiences and regrets about the events that happened. Often trigger factors for depression are traumas experienced in childhood or mistakes made in youth. During treatment, the therapist helps the patient change his attitude towards the past and teaches him to correctly perceive the present.

Existential therapy
This method of psychotherapy is based on the assertion that a person’s life consists of a number of internal conflicts and his tasks include resolving them. Experiencing negative experiences, a person reconsiders the meaning of life and finds new ways for his development. Depression in existential therapy is considered as a necessary stage of loss of life priorities, leading to the acquisition of new values. The therapist’s task is to bring the patient to the realization that if he is “stuck” at the current stage of his life and does not let go of the problem, he will not be able to rise to the next stage of his development. Existential therapy is most preferable for cases in which depression develops against the background of age-related crises and problems associated with changing lifestyles, moving to a new job, and decreasing social significance.

Gestalt therapy
In this type of psychotherapy, depression is seen as a consequence of the patient's unmet needs. According to Gestalt therapy, the human body has a self-regulation system, which is why it independently copes with emerging disorders. In the absence of the opportunity to satisfy any of your needs, an incomplete gestalt is formed. The accumulation of a large number of unclosed gestalts leads to the fact that the self-regulation mechanism fails and depression develops. During the treatment process, the doctor determines exactly what unmet needs of the patient led to the disease and works to close the gestalts.

How to get out of depression on your own?

In some forms of depression, you can get rid of it on your own without resorting to the use of medications.

Measures to combat depression are:

• determining the cause of depression;
• analysis of identified causes;
• eliminating factors that cause depression;
• working with destructive beliefs;
• auto-trainings.

Determining the causes of depression
In order to get out of depression on your own, it is necessary to determine the cause of this disorder. This can be either a specific event (divorce, dismissal, death of a loved one), or a combination of several factors. To establish the cause of depression, it is necessary to analyze all significant aspects of life (work, personal relationships, friends). To make the analysis more effective, it is recommended to keep a special diary in which you need to record your own thoughts and reflections. In the future, the diary can be used to record measures taken to eliminate depression.

Journaling is a simple method, but it requires patience. Notes must be made daily, describing in detail the situations that worsened the patient's condition. It is necessary to record both emotional (increased apathy, irritability) and physical changes (joint pain, muscle tension). Analysis of records will help to understand what circumstances and in what place (at work or at home) are the primary causes of depression.

Analysis of the causes of depression
When identifying the main causes of depressive disorder, it is necessary to analyze their nature and take measures to eliminate them. Conventionally, all trigger (provoking) factors of depression are divided into two groups.
The first category includes reasons that a person cannot eliminate on his own (the death of a loved one, an unfavorable situation in the country, an oppressive boss). In such cases, in order to get out of depression on your own, it is recommended to change your attitude towards these circumstances. Auto-training and working on certain character traits are effective.
The second category of causes of depression includes circumstances that a person can partially or completely change on his own.

Eliminating factors that cause depression
When identifying causes of depressive disorder that can be eliminated on their own, it is necessary to work to eliminate them. In most cases, factors of this kind are often interrelated and have a complex effect that contributes to the development of depression. Thus, worries about appearance lead to self-doubt and problems with the opposite sex. Difficulties in relationships can also be influenced by selfishness, desire for dominance, and other character traits of the patient.

Routine in the workplace causes a loss of interest in work, which leads to unfulfillment professionally and financial insolvency. On the other hand, material problems may be the result of wastefulness or inability to plan a budget. Therefore, correction of factors that cause depression requires an objective and comprehensive approach from the patient.

Dealing with destructive beliefs
As experts note, many patients with depression have common character traits. Therefore, when fighting this disorder on your own, you also need to work with the mental aspects of the personality. If attitudes that contribute to depression are identified, measures should be taken to correct them.

Common personality traits of people prone to depression are:

• Perfectionism. A person who is determined to obtain only an ideal result rarely receives satisfaction in life and is constantly in a state of tension.
• Polar thinking. Such people think according to the “all or nothing” principle. They only recognize gold medals (not silver or bronze), and “excellent” grades (not “good” or “satisfactory”).
• Pathological sense of duty. Individuals with this trait are constantly confident that they owe something to someone (to be a good mother, a sympathetic friend, a first-class professional).
• Catastrophization. This trait is expressed in the tendency to exaggerate the significance of negative events. For example, a D grade received by a child can be regarded as his complete incapacity in learning, which entails the absence of any professional prospects.

Auto-trainings

Auto-training is an effective tool in cases where the patient cannot influence the causes of depression. Autotraining is an exercise during which the patient independently enters a state close to trance. This state is achieved at the moment of maximum muscular and mental (mental) relaxation. Then, against the background of such an altered consciousness, certain attitudes are introduced, which subsequently change the personality of the patient with depression. In other words, auto-training is an independent coding of the psyche in order to get rid of negative emotions and thoughts.

Rules for conducting auto-training
It is necessary to conduct auto-training in a comfortable environment, limiting the influence of external factors that can interrupt the session. To do this, you should turn off your phone and other means of communication, and also make sure that no one at home distracts you. The body pose can be any. The main thing is that the position of the body does not interfere with relaxing the muscles and does not cause discomfort.
Having taken a comfortable position, you need to distract yourself from extraneous thoughts and relax your muscles. To achieve complete relaxation, you should use mental affirmative formulations.

Examples of affirmative statements are:

• I feel a pleasant heaviness throughout my body;
• my arms and legs are getting heavy, I can feel it;
• I feel warmth in my right palm (or any other part of my body);
• I feel my forehead become cool.

Each installation is pronounced several times until the goal specified in it is achieved.
The next stage of auto-training is pronouncing various commands (affirmations), the purpose of which is to eliminate the depressive mood. The structure of the commands and the words used may be different and are selected individually depending on the reason that caused the depression. The meaning of affirmations comes down to building self-confidence, a positive outlook on work, personal relationships and other circumstances.

Thus, people who suffer from a lack of attention from the opposite sex will benefit from statements that increase their self-esteem and importance.

Examples of affirmations for depression due to problems in your personal life are:

• I am attractive/attractive;
• I am confident in my charm;
• I am successful with men/women;
• I am loved/loved.

If the cause of depression is not established or the disorder was triggered by a number of factors, general affirmations can be used.

Examples of such settings are:

• I am satisfied/satisfied with my life;
• I stop worrying about my future;
• I get rid of negative thoughts.

When drafting formulations, you must adhere to certain rules. All statements must be positive, brief, and not contain “not” particles.
The basis of successful auto-training is the regularity of sessions and the patient’s persistence. Quite often, having achieved complete relaxation, a person falls asleep without having time to move on to affirmations. To prevent this from happening, it is recommended to take a sitting position and perform exercises in the morning or throughout the day.

How to cope with depression and stress?

Stress is the main cause of depression, regardless of the patient's gender and age. Therefore, in order to cope with depression, it is necessary to develop such a quality as stress resistance. This skill is expressed in the ability to experience various negative situations without much damage to one’s own health, relationships with others and other aspects of life. An equally important point in the fight against depression is the ability to eliminate stress factors or limit their influence.

Activities to help cope with depression and stress include:

• improvement of physical condition;
• elimination of external irritants;
• proper resistance to stress.

Improved physical condition

A person’s physical condition has a direct impact on his mood and emotional background. Lack of proper rest, fatigue, and weakened muscle tone make the body more susceptible to stress and depression. Therefore, the first stage in the fight against this disorder is the correction of those aspects of life that lead to unsatisfactory physical condition.

Measures to normalize a person’s physical condition are:

• timely and adequate rest;
• proper nutrition;
• physical activity;
• therapy of somatic (bodily) pathologies.

Timely and complete rest
Depression deprives a person not only of his mood, but also of his physical strength. When fighting this disorder, the body must be given the opportunity to restore resources. Carrying out daily responsibilities at work and at home requires a lot of effort. Therefore, for a certain period, you should make some changes to your daily routine in order to allocate time for rest. At the same time, you should not encourage your own passive behavior and idleness. Rest during depression involves doing things that bring pleasure and allow you to restore the body's reserves.

• relaxing baths;
• performing self-massage;
• conducting meditations;
• listening to soothing music;
• pursuing a hobby;
• carrying out cosmetic procedures (at home or in a specialized institution).

All household chores should be completed several hours before going to bed to ensure a complete night's rest.
The distribution of tasks will help to rationally use physical resources in the workplace. It is recommended to plan larger and more important tasks for the first half, since during this period the body has more strength. During the working day, you need to take a break for lunch, and when working at a computer, take a break every 2 to 3 hours.

Proper nutrition
The feeling of hunger is a significant stress factor. Therefore, to cope with depression, you should ensure that your diet is complete and varied. The daily menu should include the required amount of protein (1.5 grams per 1 kilogram of weight), fat (approximately 100 grams for women and 130 grams for men) and carbohydrates (from 300 to 500 grams depending on the level of physical activity).

During depression, you should definitely give up strict diets, as they greatly deplete the body. Many patients with this disorder develop various appetite disturbances. Both refusing food and overeating only aggravates a person’s condition. Therefore, in stressful situations, you need to control the quality and quantity of food consumed in order to provide the body with all the necessary elements.

Physical activity
A sufficient level of physical activity is a must in order to cope with depression. If possible, it is recommended to join a gym or any sports section. An alternative could be morning jogging and/or evening walks. In addition to systematically performing certain exercises (walking, jogging), it is recommended to increase energy expenditure during the day. When working sedentarily, you need to do a small 10-minute exercise (arm swings, squats, jumping) every 1 to 2 hours. You can also perform household chores while listening to rhythmic music, walk more, and give up the elevator.

Therapy of somatic (bodily) pathologies
Pain is a stress factor that provokes irritability, anger, and dissatisfaction. In addition, physiological discomfort makes a person worry and worry about his own future. Therefore, in order to cope with depression, you should take time to diagnose and treat existing diseases.

Elimination of external irritants

Often, one or more minor external stimuli act as a factor accompanying a stressful state, which a person can eliminate independently. Therefore, in order to cope with stress, it is necessary to take measures to limit the influence of such factors or eliminate them completely. Often, significant improvements in depression can be achieved by organizing a comfortable working or sleeping place. Moments such as an uncomfortable mattress or poor-quality lighting, affecting a person day after day, can significantly worsen his condition.

Examples of external stimuli are:

• dripping faucet;
• drafts, cold;
• protruding corners of furniture;
• inconvenient location of office equipment;
• increased noise level in the room.

Eliminating or limiting the influence of these factors does not require much effort, but can be of great help in the fight against depression.

The right way to deal with stress

Many causes of stress cannot be completely eliminated or prevented. Therefore, to cope with depression, it is necessary to develop a tolerant attitude towards stress factors.

Measures to help combat stress include:

• analyzing the situation and changing attitudes towards it;
• getting rid of negative emotions;
• creating an optimistic attitude.

Analysis of the situation and change in attitude towards it
In many cases, a person's reaction to stressors is exaggerated. To understand the true meaning of the event, it is recommended to analyze the situation. To do this, you should use special questions.

Questions that will help analyze the situation are:

• What are the real consequences of the event?
• what would have happened if the event had not happened?
• What are the names of the emotions I experience?
• What is my true role in what happened?
• Was it in my power to change the situation?
• What would be the best outcome for me?

Sometimes a person experiences stress not about what has happened, but about an expected event. In such cases, questions should be asked in the future tense. Finding answers to questions will allow you to look at the situation objectively and change your attitude towards it.

Getting rid of negative emotions
Some conflict situations require a person not to show true emotions. Constant suppression of anger serves as a favorable environment for the development of depression. Unexpressed dissatisfaction or anger does not disappear, but accumulates, gradually destroying a person’s mental health. Therefore, after a conversation with your superiors or another situation in which you had to restrain yourself, you should get rid of negative emotions.

Methods for getting rid of negative emotions are:

• Diary. By rewriting a traumatic event on paper, a person thus transfers negative emotions to the outside world and gets rid of them.
• Punching bag. Instead of a pear, you can use a pillow or a rolled blanket. It is necessary to hit the bag until physical fatigue sets in.
• Scream. To conduct this exercise, you need to draw on a piece of paper a person or event that caused negative emotions. After this, you need to hang the drawing at eye level and express your true opinion in a loud voice, turning to shouting.

Forming an optimistic attitude
As experts note, people with a pessimistic attitude experience stressful events more acutely and are more susceptible to depression. Fixation on the negative aspects of life and one’s personality provokes constant anxiety and a dissatisfied state. Therefore, in order to cope with stress, you need to learn to distinguish not only negative, but also positive aspects.

• praise yourself even for small achievements;
• do not blame others for your failures;
• avoid communicating with whiners;
• don't live in the past;
• watch humorous programs;
• listen to classical music;
• smile more;
• take care of your appearance;
• perceive problems as new experiences;
• Don't blame yourself for the mistakes you made.

Consequences of depression

According to experts, by 2020 depression will take the leading place among all other diseases. It will outpace cardiovascular diseases and cancer. Already today, depression is the main cause of absenteeism and loss of ability to work. The main problem is that it affects the young promising generation.

The worst consequence that depression can lead to is suicidal behavior. It is believed that thoughts of suicide occur in more than 80 percent of patients with depression. A quarter of them attempt at least one suicide. The suicide statistics today are terrifying. According to the World Health Organization (WHO), more than 800,000 people worldwide commit suicide every year. According to other sources, this figure exceeds more than 1,000,000. This is due to the fact that many countries, of course, try to hide statistics and downplay data. The number of suicide attempts is equal to 15,000,000. Women attempt suicide 4 times more often than men. At the same time, men are 4 times more likely to commit completed suicide. A large percentage of this data is occupied by the teenage generation. Among people aged 17 to 30, suicide is the second leading cause of death.
The risk group includes those people whose relatives have already attempted suicide. The likelihood of suicidal thoughts increases if you have experienced physical or sexual violence, the death of a loved one, or the presence of drug or alcohol addiction.

According to WHO, from 60 to 70 percent of 800,000 are people with affective (emotional) disorders, that is, suffering from various types of depression. Moreover, depressed patients not only have the greatest suicidal tendency, but also the highest percentage of completed suicides. Thus, we can say that the problem of suicide is a problem of depression. Despite all this data, only one in four who commit suicide subsequently receives professional medical help.

What does depression lead to?

Long-term depression leads to a decrease in the patient's quality of life. Violations occur in the personal, professional and social spheres of life. The lack of adequate treatment changes for the worse the patient’s attitude towards both himself and the reality around him.

The problems that depression leads to are:

• deterioration in appearance;
• decreased performance;
• relationship difficulties;
• sexual disorders;
• social isolation.

Deterioration in appearance
Depression leads to various negative changes at the physiological level. Because of this, patients begin to lose hair, their skin condition worsens, and weight problems arise. At the same time, a person loses the incentive to take care of his appearance. All this leads to the fact that as the disease progresses, the appearance of a patient with a depressive disorder ceases to meet generally accepted evaluation criteria.

This consequence of depression manifests itself most clearly in women. Representatives of the fairer sex stop paying attention to the choice of clothes, hairstyle, and manicure. Lack of interest in life and a depressed mood leads to the fact that over time the patient ceases to follow even the basic rules of self-care. Wrinkled and inappropriate clothing, unwashed and sloppily collected hair, lack of makeup - this is a standard description of the appearance of a person with prolonged depression.

Decreased performance
With depression, the body's physical resources are depleted, so it becomes more difficult to perform functional duties at work or at home. Patients' concentration decreases, memory deteriorates, and lethargy appears. The situation is aggravated by the fact that the patient has no desire to work. This leads to the fact that the quality of the work performed is significantly reduced. This behavior affects income levels and often leads to demotion or job loss.

Relationship difficulties
Decreased need for communication is one of the symptoms of depression. Lack of interest in loved ones and their problems leads to problems in relationships with the environment. Inability to perform household responsibilities and indifferent attitude towards family members often causes serious conflicts, some of which end in divorce.
Prolonged depression in adults (more so in women) often affects relationships with children. In addition to communication difficulties, parental depression leads to serious mental disorders in children. Such children are more susceptible to various emotional disorders, have difficulty adapting, and withdraw into themselves. Failure to fulfill parental responsibilities negatively affects a child's academic performance and behavior.

Sexual disorders
Problems in intimate life are a common co-factor of depression. One of the reasons for this phenomenon is a reduced level of a hormone in the body that increases sexual desire (dopamine). Suppression of sexual activity is also influenced by reduced self-esteem and other manifestations of this disorder. During sexual intercourse, a patient with depression does not receive complete satisfaction, which also negatively affects the quality of intimate life.

Social isolation
Depression leads to the fact that the patient’s social circle is significantly narrowed. Such patients stop attending sports clubs, do not come to friends’ birthdays, and do not take part in corporate events at work. The limitation of the circle of communication occurs in two directions. On the one hand, the patient breaks off previous contacts and stops meeting new people. On the other hand, due to the lack of sincere interest in the environment and self-absorption, colleagues and acquaintances themselves interrupt communication with such people.

Prevention of depression

People who have good health, are in good physical shape and lead an active social life are less susceptible to depressive disorder than others. Therefore, prevention of depression is based on maintaining a healthy and fulfilling lifestyle.

Measures to prevent depression are:

• healthy rest;
• playing sports;
• relaxation.

Healthy holiday

Lack of timely and adequate rest depletes a person's reserves and makes him more susceptible to depression. The most complete restoration of the body occurs during night sleep. Therefore, an important preventative measure for this disorder is to provide conditions for quality sleep.

The rules for healthy rest are:

• Purification of consciousness. Many people tend to analyze the past day before going to bed, focusing on mistakes made or stressful situations experienced. As a result, the time required to fall asleep increases, and going to bed occurs in a depressed state. Therefore, one of the effective measures against depression is to give up negative thoughts and thoughts before going to bed.
• Relaxing baths. Baths before bed help relieve physical stress and help you fall asleep faster. In order for water procedures to promote relaxation, the water temperature should not exceed 37 degrees. You need to take a bath 20-30 minutes before bedtime. You can increase the effectiveness of the bath by adding infusions of chamomile, lavender, and linden to the water.
• Quitting alcohol. Alcoholic drinks stimulate the function of the nervous system, so alcohol intake should be avoided 2 hours before bedtime. Strong black or green tea, coffee, and tobacco products have a similar effect on the body.
• Drinking herbal tea or milk. Chamomile or mint tea will help you relax and fall asleep faster. Warm milk with honey helps you fall asleep quickly. To make the drink work faster, it is recommended to drink it slowly and through a straw. This happens because when sucking, a person’s natural reflex is triggered, and he falls asleep faster.
• Listening to music. For a quality night's rest, it is recommended to avoid watching TV or spending time on the computer for 2–3 hours before going to bed. You can replace these activities by listening to calm music. According to numerous studies, classical music has a pronounced therapeutic effect. Thus, the music of Wolfgang Mozart helps lower blood pressure and normalize the pulse, which helps you fall asleep faster.
• Walking before bed. You need to take a walk in the fresh air 1-2 days before going to bed. Before leaving the house, it is recommended to leave the window in the bedroom open for ventilation.
• Preparing the bed. According to statistics, in approximately 15 percent of cases the cause of unsatisfactory sleep is a poorly organized sleeping place. For quality rest, it is recommended to sleep on semi-rigid orthopedic mattresses. The pillow should be low, and it is better to choose bed linen from natural materials. The colors that help you fall asleep quickly are white, blue and green. If you have problems sleeping, psychologists recommend avoiding bedding in red, yellow and black colors.

Playing sports

Low self-esteem is one of the common causes of depression. Therefore, sport represents an effective measure against this disorder. Exercising helps improve physical performance, which helps build self-confidence. Systematic exercise allows you not only to take your mind off anxious thoughts, but also to strengthen your immune system and normalize your blood pressure. With increased physical activity, the human body begins to produce endorphin. This substance is called the hormone of happiness, as it helps improve mood.

What sport is suitable for a depressed person?
If you are prone to depression, it is recommended to exercise in a group, because communication with other people allows you to cope with the disorder faster. Therefore, if possible, you should join a gym or sports section. The optimal sports for depression are aerobics, sports dancing, and yoga. If circumstances do not allow visiting specialized sports institutions, then jogging, exercise, and complex exercises will be useful.

Rules for doing exercises for depression
In order for exercise to be effective and help fight depression, it is recommended to follow some rules.

The rules for performing physical exercises for depression are as follows:

• The main criterion that the chosen activity must meet is the pleasure the patient receives in the process of performing it.
• You need to exercise regularly, 2-3 times a week.
• When practicing on your own, you should start with training that is short in duration and intensity. Gradually it is necessary to increase the load, while monitoring your physical condition.
• Playing sports should not cause rapid heartbeat, shortness of breath, or headaches. The only acceptable feeling is slight muscle fatigue.
• To record your own achievements (weight loss, reduction or increase in body volume), it is recommended to keep a diary. It should also include missed workouts, how you feel after sports, and other points.

Relaxation

Relaxation is one or more actions aimed at relieving physical and/or mental stress. Relaxation techniques can help you cope more easily with a specific stressful event. Having relaxed in time, a person will be able to more objectively assess the stress factor and control his emotions about it. An adequate response to stressful circumstances is an effective preventive measure for depression. Relaxation is also recommended to eliminate general stress at the end of the working day.
There are many methods that can eliminate muscle and emotional tension. They can be used individually or in combination. The optimal method of relaxation is determined individually.

Relaxation methods are:

• breathing techniques (inhaling and exhaling according to a certain system);
• visualization (imagining images that have a calming effect);
• audio relaxation (listening to soothing music);
• autogenic training (self-hypnosis using special formulas);
• relaxation according to Jacobson (alternate tension and relaxation of body parts).

Before use, you should consult a specialist.

Depression is one of the most acute and serious problems of modern society. In order to move away from this terrible state and find a way out of depression, when any effort on oneself is given with great difficulty, and there is no hope that enlightenment and relief will ever appear, it is necessary to understand the reasons that interfere with being happy and led to this disorder.

The way out of depression exists in the same place as the entrance, no matter how trite it may sound. It is necessary to find and solve your problem, which led to depression. Solving the problem leads to improved well-being, as well as increased personal self-esteem. It is important to try to understand yourself: with your feelings, sensations, thoughts, the body’s reaction to all external stimuli. Often, limitations in capabilities (objective, internal, external, personal) provoke this mental disorder.

For some people, it is enough to visit a psychologist several times, who will guide the person to make an independent decision on how to find a way out of depression. The task of a psychologist is to help a person understand himself, to outline various options for getting out of depression, and the person who seeks help will choose for himself the most acceptable option for getting out of the current situation. Psychology is the science that studies the patterns in the development and functioning of the human psyche. The psychologist conveys to the client the importance of the need to hear the internal state, understand the very essence of the problem and then make the optimal decision on their own.

I would like to note that recently psychologists have become active assistants for doctors in conducting psychotherapy and have come as close as possible to the practical activities of doctors. Some psychiatrists are against cooperation with psychologists, while others believe that time dictates its own rules. People are initially more willing to resort to the advice and help of psychologists than to psychiatrists, healers of human souls, to whom fear, distrust, and a reluctance to admit to oneself that something is wrong have long been formed from generation to generation. So, you have figured out the causes of the disorder and are looking for a way out of depression.

Ways out of depression

If the patient has internal causes of the disorder, then this is. In this case, it is necessary to compensate for the lack of a chemical substance - serotonin, which is responsible for a good mood, as well as dopamine - the hormone of pleasure. The deficiency of these hormones in the brain is compensated by drug therapy, but not only. You can get a good mood and pleasure from the life around you, but you need to learn this by attending, for example, psychotherapy sessions. At the initial stage, drug therapy will serve as an initial boost that will move the patient from his place, from the bed and allow him to get up, as well as take the first steps towards recovery.

Observations of patients experiencing painful feelings of depression are interesting. According to their stories, they experience a deep-seated depression inside, which does not give the strength to begin any action and poisons life so much that the person wishes death to himself, but often he seems cheerful and satisfied with life to those around him. Patients in this state perceive cheerful music and fun as a “feast during the plague.”

Often, as psychologists and psychotherapists state, this is a recurrent phenomenon. Patients should know about this and calmly accept it without fear. With the right attitude and treatment, this condition recedes and the sufferer can lead a normal life. If a patient’s depressive disorder is caused by traumatic factors, then this is exogenous depression and the ways out of depression will be different than with endogenous depression. Treatment of depression in this case is aimed at eliminating psychosomatic disorders: abdominal pain, headaches, digestive disorders, insomnia, tachycardia.

Getting out of depression on your own

A depressive state does not allow one to move or do anything, blocks any desires, as well as physical and moral strength, provoking aggression and irritation to all attempts by the immediate environment to bring the sick person back to life. A person does not see the point in further existence, and therefore in everything that others do and what his loved ones call him to do.

For people who are depressed, the state feels close to the collapse of the world. For them, the past, like the future, appears terrible and disgusting. A depressed person loses the ability to talk about anything except his apparent and real problems. For those around him, he also becomes uninteresting, boring, and many often stop communicating with him. Over time, depression is replaced by loneliness, which can push a person to suicide.

Getting out of depression on your own without medication involves strong motivation. A sick person’s motivational desire must be burned from the inside so that he believes in its significance and importance for himself personally. Only this will serve as an impetus for getting out of depression on your own.

Many people ask doctors how to help themselves if the state of the disorder is very strong, and the solution has been delayed due to lack of money, the desire to live, eat, and the inability to sleep peacefully. In this case, you need to understand yourself and answer the question of what exactly makes you unhappy. Having understood the reason, think about how to solve this problem.

Reviews about the treatment of depression are as follows: initially, accept your condition and learn to live with what you are no longer able to change. Don't torment yourself with past memories, losses, losses. Try to remember only the good things that happened in your life. Look to the future with hope.

The way out of depression after a breakup, divorce, or death of a loved one, according to people’s reviews, is this: find a person who truly cares about you. Only he will help and pull you out of a depressed state. It will serve as a lifeline.

A quick way out of depression includes taking medications. For example, Tenoten is a homeopathic medicine that allows you to restore balance, calm, confidence, without causing addiction. The effect of the drug is delicate, with a cumulative effect; the medicine increases concentration, performance, and memory. The drug Mexiprim is also effective in treatment, which increases the content of dopamine in the brain and helps in the fight against endogenous disorder. Very good reviews about the “Calm” tablets. Being also a homeopathic medicine, they help relieve the patient’s stress, anxiety, restlessness, irritability, restore normal sleep, appetite, and relieve headaches. And most importantly, there is no addiction to all these drugs.

The psychiatrist’s task during treatment is to select the correct medications. Not all patients immediately feel an improvement in their condition. Sometimes you have to change your treatment regimen in order to find a more effective one. Antidepressants are often unable to restore happiness and fill the soul with light, but they can ease emotional distress. Antidepressants are prescribed strictly by a psychotherapist taking into account your condition.

Ways to get out of depression

Resort to any physical activity, because it is occupational therapy and sports that contribute to the production of endorphins, which will significantly improve your mood. Physical activity is as effective as psychotherapy and antidepressants.

Four-legged pets (dogs, cats) help in the fight against mental illness. By stroking animals, people's blood pressure and pulse normalize and their mood improves. In particular, caring for a cat relieves physical stimulation in a short time. The arising desire to stroke a cat gives a person long-awaited peace through energy exchange, thus, four-legged animals help restore mental balance.

It is very important to diversify your daily menu by enriching your diet with a variety of foods. Listen to your body, what you want most. At the same time, forget forever about alcohol, which only temporarily lifts your mood without solving your psychological problem.

Nutrition for depression should be fortified and filled with micro and macroelements. Below you will find important foods necessary for the body during a depressive disorder.

• Carrots, green leafy vegetables, pumpkin, apricots are rich in vitamin A.

• Fruits and vegetables (in particular black currants, citrus fruits, cabbage, kiwi, broccoli, rose hips) are rich in vitamin C.

• Cereals, liver, yogurt, bran bread, pumpkin, avocado, lean meat, nuts, fish, brewer's yeast are rich in B vitamins.

• Vegetable oil is rich in vitamin E.

• Green vegetables, herbs, figs, grapefruits, tomatoes, carrots, buckwheat, nuts, peas, oatmeal are rich in magnesium.

• Milk and dairy products are rich in calcium.

• Lean meats, eggs, seafood, yogurt, nuts, and cheese are rich in zinc.

• Egg yolk, sprouted wheat grains, beef liver are rich in choline.

• Bran bread, honey, sweet fruits are rich in glucose.

Nutrition for depression should be as saturated as possible with substances that will increase the abilities of adaptive systems. Herbs (Schisandra, Ginseng, Kombucha, green tea, Echinacea) have this property. Their use is important for nervous exhaustion that occurs after intense mental activity.

Often, a person in a depressed mood eats a variety of foods and this helps for a while, but then the condition only worsens. Therefore, it is important to properly develop a diet for depression, taking into account the usefulness of the products, and not just filling the stomach. It is important to know what properties the products have in order to achieve the desired result or maintain the body in the desired tone.

Spinach, lettuce, paprika, cabbage, rich in cytofin and opiate, improve mood. Milk contains casomorphine, a morphine-like substance. Beer is marked by the presence of morphine. Bananas contain serotonin, which gives a person a feeling of fun and lightness. Chocolate has endorphins, which have a stimulating effect. All sweets can make a person cheerful, since the glucose contained in the products turns on the happiness mechanism in the brain.

Methods for getting out of depression include relaxation, but not drinking alcohol. Relaxation in the system, for example, is meditation, which releases endorphins into the brain, thereby lifting your mood. Often the term relaxation is applied to the body, and meditation to the brain. But both methods can calm, restore balance in the body-brain systems and help overcome depression.

Free yourself from chronic dissatisfaction by learning to relax. This is facilitated by massage, self-massage, auto-training, aromatherapy, music therapy, dance therapy, rebirthing (breathing psychotechnics). It is very important to avoid lack of sleep, which can lead to nervous system disorders. Sleep produces hormones that are responsible for restoring body functions.

There are various ways to get out of depression, but only you can decide for yourself what exactly will help. And by making a decision and believing in yourself, you will achieve good results in the fight against mental illness. Since you are here, it means that you are already improving your condition by learning something new for yourself. The main thing is to believe in yourself and not give up. It is clear that prolonged and deep depression completely takes away all bodily and mental strength. You just wait, and gray everyday life turns into empty weeks and nothing changes in your life. Doctors in this regard say that patients should know that this is just a condition that will definitely pass, but how quickly this will happen depends on you personally.