Feeling sad and down is a natural thing to happen in life. Sometimes there are people who bring us down or things don't go our way. We too may have lost loved ones or cherished dreams. When feelings of sadness persist for weeks or months, occur frequently, and interfere with your ability to interact with others and enjoy life, you may be experiencing some form of depression. If you can access the right information and have a good doctor and support network, depression (even severe ones) is very treatable.
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Part 1 of 4: Diagnosing and Treating Depression
Step 1. Watch for signs of depression that may appear
If you haven't sought help with depression, do so now and don't go through these moments alone. There are many common symptoms associated with depression. If you notice one or more of the following symptoms, seek advice from your doctor. Signs of depression include:
- Inability to function normally in daily life.
- Inability to enjoy activities you used to enjoy, such as reading, playing video games, drawing, etc.
- Feelings of sluggishness, tiredness, and the assumption that activities will take a lot of energy.
- Persistent sadness, including uncontrollable or easy crying “moments”, feelings of anxiety, or emptiness.
- Feelings of sadness, sadness, and depression that appear for more than (at least) 2 weeks.
- Feeling worthless, frequent self-ignition, and lack of self-esteem.
- Sleeping longer or less than usual, or the occurrence of insomnia.
- Unusual weight gain or loss, overeating, or loss of appetite.
- Difficulty thinking or concentrating, thoughts that are often hazy or “foggy”, inability to make decisions, or frequent forgetting.
- Being pessimistic, or feeling that life is just a waste of time and has no hope or purpose. Things like this can also lead to feelings of "numbness".
- Body aches, cramps, digestive problems, headaches, and other illnesses or pains that don't go away after medication or treatment.
- Easily irritated or feeling restless most of the time.
- Having thoughts of suicide, death, or attempted suicide.
Step 2. Ask your doctor to find out what medical causes may be causing depression
Some depression is caused (or is a side effect) of a medical condition or treatment for another medical condition. Sometimes, medical conditions can mimic depression. It is important for the doctor to identify the causes of depression (physically) that require special treatment, or resolve other problems with your medical condition. Some of the common medical conditions that can trigger depression include:
- Lack of vitamins or minerals, especially for people who are on a restricted diet. The B family of vitamins is often associated with depression although it is not clear whether low levels of B vitamins (especially B12) cause or are caused by depression. In addition, many new studies show that vitamin D is a very beneficial mental health regulator. Whatever the situation, if you notice that your intake of vitamins and minerals is not optimal, an important first step is to improve your intake of both.
- Thyroid disorders, hormonal imbalances (including premenstrual period), or disease.
- Treatment. Side effects of some medications include depression. Read warning labels and talk to your doctor about any questions or concerns you may have about your medication.
- Diseases that occur along with other health conditions. Depression is often accompanied by anxiety disorders (eg post-traumatic anxiety disorder, obsessive compulsive disorder or OCD, social phobia, etc.), alcohol and drug abuse, heart disease, stroke, cancer, HIV/AIDS, diabetes, and Parkinson's disorder. Such illnesses can initiate, cause, or result from depression.
- Medical conditions that occur specifically in women, including postpartum depression (known as the "baby blues"), premenstrual syndrome (PMS), or premenstrual dysphoric disorder (PMDD).
Step 3. Find out about depression to understand it fully
Learn as much as you can about depression. By enriching knowledge about the condition you are experiencing, you can overcome it. Knowledge is an important medium to convince yourself that depression is a "real" condition. Depression is also a problem that should be taken seriously and there are several ways to deal with it. A broader understanding of depression will help relieve fear and anxiety. In addition, this understanding can also provide many "supply" or steps that you can try.
- Visit the library in your city and borrow books on depression, anxiety, and happiness. Look for them in the psychology, self-help, therapy, and medical books section. For children or youth, ask about books written specifically for youth and children. You can also look for books at online auctions or websites that sell books about depression at affordable prices.
- Visit trusted online resources that contain articles and other resources to help you understand more about depression. Governmental and national institutions set up to provide mental health care can be reliable sources of information. For example, you can find out about Australia's Beyond Blue National Depression Initiative. You can also visit the New Zealand government depression management website or the Canadian government depression management website. From the United States, you can get information from the CDC or NIMH. In Indonesia, you can find out about Get Happy Indonesia or the Ministry of Health of the Republic of Indonesia. There are many other quality resources that you can access via the internet. Make sure these sources are trustworthy.
- Recovery from depression through reading is known as "bibliotherapy". If you are sufficiently motivated to follow this recovery step, bibliotherapy can provide many benefits. This method seems to be more suitable for people who are always research-oriented to find answers regarding what they experience in life.
- Use your deeper knowledge to educate others about what you're going through. This can prevent silly or unsympathetic comments from coming up if you're willing to share the big picture and facts about depression.
Step 4. Try talk therapy
One of the most helpful remedies for depression is seeing a mental health therapist for psychotherapy. There are a variety of psychotherapeutic treatment options, and each therapist has his or her own “unique style” of providing therapy. You have a great chance of doing well in therapy if you are comfortable with the therapist working with you. Get information from several therapy providers before selecting the service you want to use. Three of the most effective evidence-based therapeutic ministries for treating depression are:
- Cognitive behavioral therapy. This therapy requires the therapist and patient to work together to find challenging, and change negative thought patterns. This therapy has been shown to be effective (or more effective) as an acute treatment (treatment for severe but not chronic depression) when compared to antidepressant medication. In addition, this therapy also provides protection from the "relapse" of depression for patients.
- Dialectical behavior therapy. This therapy is a form of CBT that treats unhealthy and disruptive behaviors, and teaches the necessary skills so that patients can better adapt to stressful situations in the future. This therapy is useful for “resilient” depression that is resistant to treatment..
- Interpersonal psychotherapy. This therapy is a limited-time, empirically researched treatment for mood disorders, and focuses on the impact of depressive symptoms on the patient's interpersonal relationships. Interpersonal therapy is very effective in treating mild to moderate forms of depression.
Step 5. Try a prescription medication
Many doctors will prescribe medicines. Ask questions about the medication you will be taking, including its duration and side effects. Make sure you report to your doctor about anything you feel is inappropriate (or if you experience side effects). You may need to change your medication dose or switch to a different medication.
- If you don't want to take an antidepressant, talk to your doctor about it. Do your research early to discuss alternative options as you will need to convince your doctor that you have the ability to control your depressive mindset, without the help of drugs.
- If you don't want to take your doctor's prescribed medications, you can look for alternatives to antidepressants. St John's Wort is a popular over-the-counter herbal remedy for treating mild depression and contains the active ingredient Hypericum perforatum. However, St John's Wort products cannot be taken with other antidepressants because they can cause serotonin syndrome. Some of the effects of this syndrome include chills, confusion, convulsions, and/or high fever. These impacts can be fatal if not treated. If you have serotonin syndrome, call your doctor or visit a hospital immediately.
Step 6. Try alternative therapies or remedies
Research the potential of alternative therapies such as art therapy and acupuncture. As a companion to your chosen treatment options, alternative therapies can sometimes help restore emotional balance. It's important that you seek out a trusted practitioner in any alternative therapy, and don't be surprised if you hear "rejection" from some medical practitioners about alternative therapies.
- Music is a form of self-help therapy known to alter mood. Choose the type of music that can improve your mood. If you must listen to sad music, switch to more upbeat music after you've heard a few songs.
- Art therapy is a fairly common form of alternative therapy for treating depression. Try drawing, painting, or create a design that reflects your feelings on canvas or paper. There are many expert art therapists who can help you if you need to.
- Pet therapy can help you deal with depression. Pets can keep you away from feeling isolated and won't judge you. In addition, several studies have shown that pets can induce feelings of well-being and happiness in people who are depressed. If you don't have a pet, try asking someone who has a pet for permission to visit and spend time with the animal on a regular basis.
Part 2 of 4: Making Lifestyle Changes
Step 1. Get enough sleep
Sleep is important for a healthy and balanced body condition. Lack of sleep can lead to negative thoughts, and can easily become a dangerous habit because negative thoughts will keep you awake and “turn off” your ability to get enough sleep. Waking up with a body condition that is not fresh and tired is a common complaint made by people with depression. In fact, sleeping for too long can make people with depression feel tired.
- To break this pattern, you need to establish a strict sleep routine (in this case, go to bed and wake up at a fixed time every day), avoid caffeine and alcohol consumption, do not exercise three hours before bed, keep things that interfere with rest, and adjust the room temperature to be suitable for resting.
- Read the article on how to fall asleep for more information. Breaking a disturbed sleep pattern is not easy and there are many things that can make you experience insomnia again or wake up at night. Therefore, it is important for you to stay alert in maintaining a bedtime routine, and not feel upset/angry with yourself when you can't sleep.
Step 2. Exercise
Recent research has shown that exercise is as effective as Zoloft (a selective serotonin absorption inhibitor or SSRI) in treating depression. Exercise helps release the brain's natural antidepressant substances and encourages you to be active. Start with simple exercises such as walking to the store or walking around the neighborhood, or taking a walk to the park. Gradually develop an exercise routine that fits your needs and preferences.
- Find and join a gym session with a friend or group as having a partner or friend will keep you motivated. You can also look for activities that allow you to vent your suppressed emotions, such as kickboxing.
- Sports games can also be a great medium for exercising regularly, keeping yourself busy, focusing on self-improvement, and meeting new people. Several studies have shown that people who participate in sports games show fewer symptoms of depression. Choose an exercise that is tiring enough to reduce the "noise" or distraction in your mind and drain your energy, but make sure you don't overdo it. Join a sports team or class in your area and demonstrate a commitment to attending as many sports meetings or sessions as possible, even when you don't feel like coming.
Step 3. Eat well and healthy
Reduce your intake of sugar, high-fructose corn syrup, fast food, and machine-processed foods. Eat more fruits, vegetables, and whole foods. Drink lots of water and find out about the types of foods that can improve the quality of mind and body health. Improving your diet can be a positive project for keeping yourself busy and focused while dealing with depression. In addition, there are many types of healthy foods that are quite effective in improving mood.
Step 4. Retrieve the cleanliness and appearance of the body that had been neglected
When experiencing depression, a person often feels resigned and does not pay attention to appearance and clothing. Paying attention to and grooming yourself every day can improve your mood and give you a feeling of well-being and well-being. Get new haircuts and clothes as part of the fun yourself. Also, focus on the things you like about yourself rather than grumbling about the things you don't like.
Step 5. Manage a good support network
Support from people who love and care for you is essential in the recovery process. Tell trusted people that you are depressed. Also tell them that you need and will appreciate their understanding and sympathy. It will be much more difficult for other people to help if you hide your condition and do things that seem foreign and difficult to explain. With information like this, other people can set aside funds and provide assistance where they can.
Show a willingness to be honest with people you trust about your irritability or introverted behavior. They need to know that these feelings and behaviors are not personal, and that you need some time and space to be alone from time to time
Step 6. Make sure you are surrounded by positive people
Talk to friends, family, and coworkers who you feel comfortable with (and, of course, fun to interact with). Spend time with people who have a positive view of the world and ask them to share their visions, ideas, and approaches to life. Usually, people who are positive are happy to share things that keep them excited and happy in life. Try to learn from them.
Remember that sadness likes “friends” to suffer with. It may be very difficult for you to distance yourself from negative people, as it is when you are dealing with how you are feeling. However, do your best to avoid such people. You're not going to help anyone by accepting everyone's fear that this world is a terrible place
Part 3 of 4: Changing Behavior
Step 1. Keep yourself busy
Keeping yourself busy is a way to prevent negative thoughts from recurring. For people with depression, the first step is often the hardest. Therefore, by pushing yourself to be active, you can make big changes and get motivated to get started.
- Take up a hobby that you enjoy (or feel you will like). Immerse yourself in the activity. You don't have to have an expensive or difficult hobby. As long as it is interesting, the activity will still provide benefits.
- Take care of pets. A pet care routine (eg feeding, grooming, and playing) can be very satisfying for people with depression. This has proven to be true, especially since pets don't cast prejudice, but simply provide love and acceptance.
- Apply structure to everyday life. Make a schedule of what to do each day (even if it's very mundane), and gradually expand this schedule as you start to feel better. It doesn't matter if you have a job or not. The schedule created can direct you through days that may previously felt empty or undirected.
Step 2. Do fun things and indulge yourself
Feelings of depression can escalate and become self-defeating if you convince yourself that you don't deserve anything. To counteract this, do things that you normally enjoy or are enjoyable for those around you. Remember that one of the fun things you can do is keep your sadness away.
- As with the other steps, do this gradually. Fun things you can do, like watching your favorite comedy show or reading a funny book, can give you some temporary pleasure.
- Schedule positive moments in life. Go out to dinner, watch a movie, or go for a walk with friends.
- Take the activity slowly. If you used to love gardening, plant one plant first. If you used to enjoy walking long distances, take a leisurely short walk first. Gradually, develop the activities undertaken into a more pleasant experience.
Step 3. Keep a journal that chronicles your journey through depression
Record your feelings in a private, very private medium or place. This media can be a place to release your darkest thoughts without any boundaries because you don't have to worry about people who might judge you. A diary can be a collaborator in the fight against depression because at the end of the day, it holds a wealth of evidence about the things that can improve your mood (and the things that can ruin it). Try to keep your journal every day if possible.
Step 4. Help others
This can be a great way to get through a moment of depression once your condition is under control. In addition, it is often the ideal technique when the recovery process appears to be more stable. By helping others through difficult times, you can shift the focus from yourself to others. This is certainly good if you tend to do self-introspection too often.
Do not participate in volunteer activities excessively. If you are involved in charity or volunteering and feel tired, it may indicate that you are overworked or may not be ready to help others. However, that doesn't necessarily mean that you can't help others; You just need to take care of yourself first
Part 4 of 4: Changing Negative Mindsets
Step 1. Think of moments of depression and recovery as a journey to a healthier state
When exhaustion takes hold and things seem too difficult to get through, depression can feel like it's never ending. Therefore, try to view the recovery process as a gradual journey, rather than an instant healing. There will be times when your resolve will be challenged by self-questioning and discouragement, but at this point you should do your best not to experience "depression due to depression." There are several proper ways to start this step:
- Name your “big enemy.” Winston Churchill called his depression the "black dog". By "turning" depression into an animal, he can turn a difficult situation into a controllable one. When giving or using a name, you need to describe depression as a condition, and not a definition that reflects who you really are. For example, you could say "This dog pissed me off today," instead of "I'm always upset and hopeless."
- Look for role models. Do you feel alone in dealing with depression? Visit the library for five biographies. There is a chance that you will at least come across one of the famous figures who have experienced depression. Do an internet search for famous people who have experienced and survived depression. Read about the many celebrities who have spoken about their struggles with depression. Read also their stories. Think about the fact that other people have experienced and gone through depression, and now you can learn from their experiences.
- Be gentle with yourself. Life is not a race or competition. The reality to remember is that you matter, you have high self-esteem, and the habit or urge to make things difficult for yourself is tantamount to hurting yourself. Don't obsess over your depression or create some kind of "shelter" to hide in when things are getting tough. The cycle of helplessness and hopelessness that arises from anger at yourself for being depressed will only exacerbate the feeling of hopelessness. Try re-naming your archenemy and separating his "identity" from yourself. Accept that the journey to health (especially mentally) requires small steps.
- Take note of the things that bother you besides depression. It may be an unpaid bill, a lack of vacation, or a tough job. In another column, write down practical things that you feel can be done to deal with the things that bother you. For example, find a way to pay the bill, plan a vacation, and decide how to get a new job.
Step 2. Understand the importance of overcoming negative thoughts
This is an important aspect of dealing with depression. People who are depressed tend to have what Aaron Beck calls an “information processing bias.” The term refers to the tendency to have a negative, distorted view of things that exacerbates and makes depression more difficult to treat.
Step 3. Change your mind
As part of progress, recognizing and fighting negative thought patterns is a very important aspect to focus on. Cognitive behavioral therapy, psychotherapy, and other forms of psychological therapy can be helpful when you stop having negative thoughts and begin to form thought patterns that can support self-esteem and increase self-confidence. While it is recommended that you learn more about this subject and speak to someone with the appropriate qualifications to guide you in changing your mind, there are some important things to consider:
- Realize that the feelings will pass. This can be a very difficult step, but it's important to go through because it helps you get rid of any thoughts or feelings of helplessness.
- Record all the good things in yourself. When you are depressed, it will be easy for you to underestimate the positive things about yourself. Change this habit by noting all the good things about yourself. List achievements from the past and hopes for the future, even if they are slight or odd. If you can't do this, ask a trusted friend or family member to write down the list. You will need to develop this list later as you go through the process of dealing with depression. Self-acceptance is an important part of recovering from depression because you recognize that there are good things about yourself, as well as challenges that you need to overcome. Self-acceptance also helps you stop judging yourself in a more “sadistic” way than other people.
- Make and execute decisions, even if they are small. Again, although this may seem very difficult to do in a moment of depression, it is an important element in dealing with the helplessness that tends to overwhelm people with depression. Small decisions like getting out of bed, calling a friend, or cleaning the kitchen can mean a lot. Once you do that, the decision can be something of an achievement.
- Learn how to replace negative or false thoughts by focusing on the thoughts themselves. Try asking questions like: Am I making the worst assumptions? Am I blaming myself because something bad happened? Am I focusing too much on my weaknesses and not on my strengths? It's a good idea to arrange negative thoughts in one column and rationalize in a different column so that you can fight and reverse the negative thoughts that are written. For example, in the first column you could write: "I was a failure," and in a different column, you could counter that assumption by: "I made a mistake. I have made mistakes in the past and things have improved now. I also have many achievements."
- Learn self-affirmation techniques once you've overcome the more difficult aspects of negative thinking. Assertive techniques help you find ways to defend yourself, without giving in to feelings of anger, fear, or helplessness. It's important to know how to be firm with yourself so you don't fall back into a depressive pattern in the future.
Step 4. Look for the good stuff
Sit down and try to find the good things in life. Either way, it's worth looking for. Check lists of good things like this regularly and keep this list updated. Early in your recovery, you may only have one or two things on your list like “my house” or “my partner”. As time goes on, the list will grow as you begin to experience more of the positive and joyful sides of life.
Replace gloomy thoughts with memories of happy moments. You always have control over what you think. Make a decision to think about happy and positive memories instead of sad negatives
Step 5. Change the way you speak
Change the language you use so you can see things in a more positive light. By saying "at least…," you can turn a negative into a positive. As another example, you could ask yourself, "What can I learn from this?" rather than regretting the moment that has happened and considering it as a failure.
Step 6. Accept that depression can come back
Once you've been affected, vulnerability to depression can mean that you have a higher chance of experiencing depression again if you don't treat or manage the cause. Recognize the warning signs and take constructive steps to deal with them early before depression gets worse. Try to reduce the impact and duration.
If you feel that depression is "come back," talk to your doctor, psychiatrist, or therapist immediately to start treatment
Tips
- Always keep yourself busy or do something positive. Sitting alone or thinking about all the bad things in life without telling other people about it will only make your depression worse.
- Don't compare yourself to others.
- Have a beautiful living environment. Get rid of the things in life that make you upset or down. You can clean up a messy room or, as a more complex step, redecorate the room. Brighten up a dark room or let in more fresh air. Make way for the “outside world” to enter your life.
- If the counselor working with you is not helpful, try a different counselor. It may take some time to find someone who fits your needs. Find a counselor who specializes in your area or problem.
- Sometimes, not connecting with a therapist can be a good thing. It's possible that the therapist working with you has been telling you things you don't want to hear or projecting things about yourself that you don't like.
- Write down a simple, but meaningful goal that you want to achieve today and focus on achieving it, regardless of the conditions or situations you are in. Give a reward and forgive yourself if you succeed (or fail to) achieve the goal.
- Pray and visit places that give peace. You can visit churches, temples, mosques, or other places.
- Take care of two or three of your favorite plants and watch them grow.
- Stay in a well-lit place. Sit in a sunny place for 10 minutes. If you live in an area with a “gloomy” climate or climate, at least try to take a walk outside to get some fresh air.
- Put red flowers in your room and make sure there are no things piled up in the room to improve your mood.
- If someone tells you to get up and forget about the problem, that person is actually giving you "poison". It will only make your condition worse.
- Challenge yourself to be grateful for 21 days. Tell the people you meet how grateful you are for anything! You can say that you are grateful for being given the opportunity to live, have a house, clothes, food, and so on.
Warning
- Leaving depression unmanageable in the hope that time will "cure" everything is not a wise choice. The longer you are depressed without getting help, the worse it will get. Most (if not all) forms of depression will get worse and stronger over time. If you feel that you are suffering from depression, seek help immediately.
- Depression can and often does lead to self-injurious behavior and suicidal ideation. Therefore, keep in mind all the positive ways and options available such as talking to other people, getting support, and seeking professional help.
- When looking for someone to help you with depression, always ask that person to demonstrate their qualifications and understand the differences between each type of therapist. If one type of therapy doesn't suit you, you may need to change your therapist or form of therapy. Keep looking until you find a therapist or form of therapy that works.
