Scientists believe that a fifth of the population of developed countries is susceptible to depression, regardless of age, material well-being and social status of people. Such data, of course, are not accurate, because many simply do not realize their illness and do not always seek psychological help. But, like any illness, it is better not to prolong depression in order to prevent serious consequences.
Instructions
Step 1
Contact a qualified professional who will help you get out of this state faster. Severe depression requires medication and psychotherapy.
Step 2
Understand the cause of depression. If you are aware of it, then consider that you have already embarked on the path of dealing with it. Try to forget what cannot be changed.
Step 3
Make an effort on yourself, and clearly organize every day of your life.
Step 4
Try to exercise. Running and exercising can help relieve depression for everyone, regardless of the severity of the disease. According to psychiatrists, it is no less effective than psychotherapy or antidepressants.
Step 5
You can try the so-called sleep deprivation method: stay awake during the night and the next day, stay awake, stay awake, and then go to bed at your usual time. The sleep deprivation period lasts about 40 hours. Many people note that depression goes away the first time, but to achieve a lasting effect of this method, you should go through an average of 6-8 sessions.
Step 6
Try light therapy. Use strong bulbs to extend the daylight hours.
Step 7
Apply aromatic oils to reduce depression (anise, bergamot, basil, orange, jasmine, rosemary, lavender, coriander, mint, lemon balm, etc.). You can inhale their smell, spray it in the room, fill the aroma lamp with them, do a massage or take a bath with their addition. The only condition is not to use the same oil for a long time, so that it does not lose its effectiveness.
Step 8
Get a pet. Best of all, according to scientists, cats are able to relieve depression and heal humans.
Step 9
Prayer and confession, from the point of view of psychologists, are also quite powerful means for relieving mental wounds and consoling.
Step 10
Depression can be overcome by music. You should only find the tunes that are right for you.
Step 11
Replenish your body with "anti-stress" vitamins: A (carrots, green vegetables, pumpkin), C (all fruits and vegetables, especially citrus fruits, kiwi, cabbage, rose hips, black currants), group B (yogurt, cereals, whole grain bread, lean meat, low-fat fish, nuts), E (vegetable oil). Also needed are glucose and trace elements such as magnesium, calcium and zinc.
Step 12
Learn to relax. There are many techniques that can help you get into a state of relaxation. You only need 10-20 minutes a day for the corresponding session.
