Living with depression can be a hard and lonely experience for anyone, young or old. The existence of emptiness and emptiness inside can make you numb. Living with depression is a journey to make your life meaningful again, when you finally find happiness from the things you do.
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Method 1 of 10: Understanding Your Depression
Step 1. Watch for symptoms of depression
Depression is a disorder when a person has feelings of depression and loses interest in things that he previously enjoyed. This feeling should be present most of the day and most days for at least 2 weeks. Other symptoms include:
Step 2. Loss of appetite or weight loss
- Sleeping too much or too little
- Feeling restless
- Feeling sluggish
- Tired or losing energy every day
- Feelings of worthlessness or inappropriate guilt
- Difficulty concentrating
- Suicidal thoughts
Step 3. Call emergency suicide prevention assistance at (021) 7256526, (021) 7257826, (021) 7221810 if you have suicidal thoughts
If you or someone you know is having suicidal thoughts, call the number immediately or go to the nearest emergency room.
Step 4. Record your feelings and activities
When you feel more depressed, you may begin to withdraw from activities you normally do, such as going to school or work, visiting friends, exercising, and even taking a shower. You may also start to feel worse or have more severe symptoms of depression. Keep a log of your activities and feelings to track when you feel more stressed.
- Keep a record of how often you cry, as unprovoked bouts of crying can signal depression.
- If you notice that you can't keep track of your activities well, it may be an indication that depression is affecting you more. Ask a family member for help. While your own experience is very important in understanding whether the symptoms are major depressive disorder or more natural mood swings, the opinions of others can be very helpful.
Step 5. Watch yourself when you're sad
Sometimes, a bad case of sadness looks like depression. If you have experienced a major life event, such as the death of a close relative, you may experience some of the same symptoms as depression.
- The types of symptoms that are usually exhibited when bereavement compared to a depressive episode can be different. For example, feelings of worthlessness and suicidal thoughts are usually absent when grieving. However, suicidal feelings (and in some cases, other symptoms of severe depression) must be addressed immediately, regardless of the reason.
- During mourning, you still have positive memories of the deceased, and you can still derive pleasure from certain activities (for example, activities in memory of the deceased). On the other hand, during depression, negative feelings, negative thoughts, not being able to derive pleasure from favorite activities, and other symptoms are present most of the time.
- If your mood swings are distressing or affect your ability to function, you may be experiencing more than the normal grieving process.
Method 2 of 10: Seek Professional Help
Step 1. See a mental health professional regularly
Depression treatment can help relieve symptoms and improve your overall activity. A mental health professional can work with you to develop a comprehensive treatment plan that will help you improve your mental health.
- Counseling psychologists focus on helping people cope with difficult times in their lives. This type of therapy can be short-term or long-term and is usually problem-specific and goal-directed. A counselor usually speaks with careful questions and then listens to what you have to say. The counselor will be an objective observer helping you identify significant ideas and sentences, and discuss them with you in greater detail. These discussions will help you deal with emotional and environmental issues that may be contributing to your depression.
- Clinical psychologists are trained to perform tests in an attempt to confirm a diagnosis and therefore tend to focus more on psychopathology. Clinical psychologists are also trained to use a variety of therapeutic techniques.
- Psychiatrists may use psychotherapy and scales or tests in their practice, but are usually encountered when a patient wants to know more about a drug. In the vast majority of cases, only a psychiatrist can prescribe medication.
- You may choose to see more than one type of therapist. Psychologists and psychiatrists often refer patients to each other when they are unable to provide the type of treatment the patient may need.
Step 2. Ask for recommendations
If you've never seen a counselor before, consider recommendations from friends or family, leaders in your religious community, community mental health center, Employee Assistance Program (if provided by your office), or contact your doctor.
- Professional associations such as the American Psychological Association provide a search function to find their members in your area.
- Make sure your counselor is licensed. The most important thing about mental health professionals is not the letters behind their names, but that they are licensed to practice in your country. For example, if you live in America, check with the Association of State and Provincial Psychology Boards. This organization provides basic information on how to choose a therapist, licensing requirements in your country, and how to check if a therapist is licensed.
Step 3. Check your health insurance coverage
Ongoing mental health care should be covered by health insurance at the same rate as a so-called physical illness, but you should still check to ensure specific coverage. Visit a counselor who accepts and will be paid for by your insurance.
Step 4. Try different types of therapy
Cognitive behavioral therapy, interpersonal therapy, and behavioral psychotherapy are three types of therapy that have consistently shown benefits to patients. Try the therapy that works best for you. If you feel no improvement, ask your therapist to try a different method.
- Cognitive Behavioral Therapy: The goal of this therapy is to challenge and change the beliefs, attitudes, and prejudices thought to underlie depressive symptoms and the effects of maladaptive behavior change.
- Interpersonal Therapy: This therapy focuses on life changes, social isolation, lack of social skills, and other interpersonal problems that may be contributing to depressive symptoms. This therapy can be especially effective if a specific event (eg death) triggered a recent depressive episode.
- Behavioral Therapy: This therapy aims to schedule pleasurable activities while minimizing unpleasant experiences through techniques such as activity scheduling, self-control therapy, social skills training, and problem solving.
Method 3 of 10: Take Medication
Step 1. Take your medication regularly
Many studies have found that the best treatments include medication and psychotherapy. Antidepressants affect the brain's neurotransmitter system to try to fight problems in the way that neurotransmitters are made and/or used by the brain. If you have been prescribed medication, it is important to take it regularly. Try to take the medicine at the same time each day. It helps when the drug is taken with food.
If you forget to take your medication, return to your scheduled medication time following the instructions. Do not take two doses of the drug at once
Step 2. Monitor for side effects
Some medications have side effects, such as weight gain, insomnia or other problems. If side effects are noticeable and bother you, take note of what you are experiencing. Talk to the doctor.
Don't stop taking the medicine. Be honest with your doctor or counselor about side effects. Some people stop taking medication because of unwanted side effects, but doing so carries the risk of bringing back the unwanted effects of depression
Step 3. Be patient
Choosing a particular treatment option is a process that requires you to keep trying until you find one that works. When you consult a mental health professional, don't be discouraged if the first or second treatment doesn't work; meaning you should try another type of treatment.
If you don't think your medication is helping, talk to a psychiatrist or doctor to determine alternative treatments. Psychiatrists may prescribe antipsychotics along with antidepressants if antidepressants alone do not work
Step 4. Continue your treatment
If your treatment is working, it's usually a sign that it's effective against your symptoms. Continue the treatment in various forms to prevent depression from getting worse.
In some cases, treatment may be modified after a period of time, but any change in treatment should only occur after consulting a mental health professional, preferably the professional who first prescribed the treatment. The good news is that with proper treatment you may be able to minimize symptoms of depression and reduce the impact depression has on your quality of life
Method 4 of 10: Building a Support Network
Step 1. List the people who belong to your support network
Include your counselor and/or psychiatrist, medical doctor, and some close family members and friends.
- Be realistic about each person's ability to help you. Having more than one person on this list is very important, because it is unrealistic to think that one person will be able to help every time. Doing so will drain all of their energy and could potentially strain your relationship.
- Think of people who will be supportive and non-judgmental. People who may make you more anxious or angry are not the best choice as a support network.
Step 2. Share your diagnosis with supportive family or friends
You can choose to share your depression diagnosis with family members or close friends. This will help them to understand what you are going through. It will also help them understand that you can't just "get rid of" them, but that there is a medical diagnosis for the condition.
Don't exclude some people because you "don't want to worry them". If they are family or close friends, they will want to know how you feel and will be willing to help
Step 3. Provide the details you only want to share
Maybe you want to keep some details of your depression private, and share them only with your counselor. If you don't want to talk to other people, like coworkers, just say that you're going through a tough time but that you're trying to make things better.
Step 4. Stay involved in your favorite activities
If you are living with depression, it can sometimes be difficult to get out and participate in activities. But continuing to do things you enjoy is important to building a supportive relationship. Decide on some activities you like or things you want to try. Maybe take a course, volunteer at an animal shelter, or even go to the movies with a friend. Make it a goal to do at least one favorite activity each week.
Step 5. Have a pet
A pet is an important part of your support network. America's National Institute for Mental Health recognizes that owning a pet is beneficial for people living with depression. Pets can provide constant companionship. Also, even if you're not happy, you still have to pay attention to it, like walking your dog.
If your place of residence doesn't allow pets, you can get pet therapy by volunteering for an animal care organization
Method 5 of 10: Taking Care of Yourself
Step 1. Pamper yourself a little every day
Make time for yourself to renew your energy and relax every day. You could do something small like go for a walk or watch a basketball game. Sometimes, you can choose something bigger, like a vacation. Give yourself something to look forward to every day.
Step 2. Increase your self-esteem
Building confidence and self-esteem is an important part of living with depression.
- List your strengths and achievements. Ask a friend or family member to help if you're having trouble compiling this list. Stick the list on the refrigerator or bathroom mirror as a reminder of how valuable you are.
- Pay attention to personal hygiene. You will feel better inside and out when you take care of your body.
Step 3. Try to have a positive attitude
It can be difficult to stay positive when you're depressed, but a positive outlook on life can help you manage depression more effectively. Acknowledge the negative thought and then let it go. Start replacing negative thoughts with positive ones.
For example, if you're confused about how heavy the bill is, try replacing that thought with, "I feel more in control because I've saved my monthly expenses." Say these words out loud so they can have a positive effect on your perspective
Step 4. Set goals for yourself
Motivate yourself by setting goals for yourself. The important thing is to set goals that are achievable, so maybe you can start with smaller goals and work your way up to bigger ones.
- Reward yourself when your goals are achieved.
- For example, set a goal to spend at least 15 minutes a week with your supporters, such as relatives or friends. You can also set a goal to schedule two relaxing activities per week, such as going to the movies or getting a massage.
Step 5. Pay attention to your creative side
Several studies have found a link between depression and suppressed creativity. When a creative person has difficulty finding an expressive outlet, he or she may be prone to depression. Give yourself a creative outlet by painting, writing or participating in an art class.
Step 6. Find sunshine
Sunlight provides you with vitamin D. Several studies have shown that increasing the amount of vitamin D and sunlight have a positive effect on how you feel. Open the window blinds or go outside to feel the sun on your face and to lift the mood.
Step 7. Treat other health problems
Some health problems can make depression worse or make it more difficult to deal with. By treating other health problems, such as dental problems, diabetes, high blood pressure, or other problems, you can be sure that your body is in good physical health.
Method 6 of 10: Leveraging Exercise for Your Treatment
Step 1. Make exercise part of your treatment
Physical exercise is an underutilized method of improving mood. Studies show that exercise is almost as effective as medication. This suggests that exercise helps improve mood and prevent depression from recurring.
- Many researchers argue that the body releases neurotransmitters and hormones in response to exercise. Exercise also helps improve sleep, which contributes to improving mental health.
- To get started, consider running or another activity that doesn't cost much.
Step 2. Design an exercise routine with your doctor or personal trainer
Before starting a new exercise routine, it is important that you know the type of exercise that best suits your interests, body size/strength, and history of injury (if any).
- Talk to a medical doctor to evaluate your fitness level.
- Personal trainers can help you determine a safe and fun sport and they can provide motivation to get started.
Step 3. Set exercise goals for yourself
To be motivated and stay motivated, try to make a specific plan for how and how much you will exercise. Set goals that adhere to the “SMART” plan: Specific (specific), Measurable (measurable), Attainable (achievable), Realistic (realistic), and Timely (on time)
Step 4. Plan to exercise for a certain amount of time each day
You don't need to exercise longer and longer each day. Going to the gym or walking every day is also an achievable goal.
Step 5. Think of each exercise session as a success
Regardless of how much or how little exercise you do, consider each exercise session as a treatment to improve your feelings and a positive reflection of your will to do better.
Walking for five minutes at a moderate pace is better than not exercising
Step 6. Go into the great outdoors
Try doing outdoor activities to connect with nature. Gardening and walking are two activities that can have beneficial effects.
Method 7 of 10: Changing Eating Habits
Step 1. Eat more nutrient-rich foods
Feed your body foods rich in vitamins and other nutrients. There are certain foods that are associated with less depressive symptoms. These foods include fruits, vegetables, and fish.
Step 2. Cut down on processed foods
Foods associated with symptoms of depression include processed foods such as processed meats, chocolate, sugary desserts, fried foods, processed cereals, and high-fat dairy products. Try cutting these foods out of your diet.
Step 3. Keep a food journal
Perhaps you think a lot about nutrition because the effects of food are indirect and therefore, difficult to observe on your own. However, paying attention to what you eat and how you feel after eating it is important to prevent you from falling back into depression.
- Write down an overview of what you eat each day. You don't have to keep a detailed record of every nutrient you eat because while nutrition is essential to staying healthy overall, research on specific links between nutrition and depression is inconclusive.
- Pay attention to when you feel certain feelings (good or bad). Think about what you just ate. Track the pattern as you become more familiar with how food affects how you feel.
Step 4. Try the Mediterranean diet
The name of the Mediterranean diet is taken from the name of the region that mostly applies this diet. Eat a diet rich in nuts, legumes and olive oil. This diet also avoids alcohol.
Step 5. Avoid alcohol
Alcohol is a depressant and can make you feel worse. Avoid alcohol as much as possible.
Step 6. Increase intake of Omega-3 fatty acids and folic acid
Omega-3 fatty acids and folic acid may have an influence in the treatment of depression. There's no evidence that just increasing omega-3s or folate is enough to treat depression, but it can be helpful when used with other types of therapy.
Method 8 of 10: Managing Stress
Step 1. Understand what stresses you out
Make a list of all the things that stress you out. These causes may be family arguments, confrontations at work, travel, or health issues.
Don't forget to include the little things as they are equally important for minimizing stress. These little things include homework or getting on the bus on time
Step 2. Try to avoid unnecessary stress
Look for ways to avoid certain situations that cause unnecessary stress. It is impossible to avoid stress in all situations. However, you can find ways to reduce stress, for example by planning ahead, or communicating more effectively both at work and with family members.
Step 3. Try yoga
Yoga is an excellent exercise and relaxing method to help relieve depression. Join a yoga class or watch yoga videos at home. Set aside time each day or every few days to center yourself, stretch, and give yourself a chance to relieve stress.
Step 4. Try meditation
Relaxation techniques are another way to control stress and find calm in life. Meditation only requires a few minutes a day and a quiet room to ease your mind and recover. To meditate, find a quiet place where you won't be disturbed for 10-15 minutes. You will pass the time just to be aware of the present moment, putting aside all the thoughts and considerations that enter your mind.
- Sit up straight in a comfortable chair or on the floor.
- Inhale and exhale with a rhythm. Focus on your breathing.
- When your mind starts to wander, return it to your breathing.
- Meditation takes a bit of practice, but as long as you're focused on your breathing and taking deep breaths, you're meditating, so don't worry if your mind wanders a bit. Buddhists do many meditative exercises that focus solely on breathing.
Method 9 of 10: Journaling
Step 1. Write a journal
When living with depression, it's important to know your own body and observe patterns within yourself. Trace the pattern by journaling. Journals are useful for understanding how the environment affects feelings, energy, health, sleep, etc. Journaling also helps you to understand how other people influence you.
- Journaling can also help you process your emotions and get an idea of certain things that make you feel certain things.
- Journaling is a simple activity that only takes a few minutes each day. If you need more structure, look online for journal writing tips, or find books on journaling.
Step 2. Try to write every day
Make journaling a daily habit. Even if you only spend a few minutes, writing can help you process your emotions and get an idea of why certain things make you feel certain things.
Step 3. Place pens and paper in an easy-to-reach place
Organize everything you need to make it easier for you to write. Always carry a pen and paper with you, or consider a note-taking app on your phone or tablet computer that you carry with you frequently.
Step 4. Write whatever you want
Journaling means putting your feelings and thoughts down on paper. Don't worry about spelling, grammar or writing style. This is the time to write whatever you want, not try to craft the perfect message. Don't worry about what other people might think.
Step 5. Share only when you want to share
Use your journal as you wish; You can keep things private, share things with friends and family or a therapist, or write a private blog that is open to the public. Either way, it's all up to you and depends on your own comfort level.
Method 10 of 10: Try Alternative Medicine
Step 1. Try acupuncture
Acupuncture is a part of traditional Chinese medicine that uses needles that are inserted into special parts of the body to correct energy blockages or imbalances. Visit an acupuncturist to discuss treatments that are specific to you.
- There is mixed evidence regarding the effectiveness of acupuncture. One study demonstrated an association between acupuncture and the normalization of a neuroprotective protein called a glial cell line derivative – neurotrophic factor, and its effectiveness compared to fluoxetine (generic name Prozac). Other studies show the effectiveness of acupuncture with psychotherapy. These studies lend credibility to acupuncture as a depression treatment, but more research is needed to support the effectiveness of acupuncture.
- Check your health insurance to see if this type of alternative treatment is covered by your health plan.
Step 2. Try St. John's Wort. St. John's Wort is an alternative remedy available at natural food stores. Many people think this drug is more effective than a placebo, especially for milder depression.
- Small-scale studies tend to observe the effectiveness of St. John's Wort, whereas large-scale studies tend to show that St. John's Wort is no more effective than a placebo.
- The American Psychiatric Association does not recommend St. John's Wort for general use.
- St. John's Wort can affect other medications, reducing their effectiveness. The drugs in question are oral contraceptives, antiretroviral drugs, anticoagulants, hormone replacement therapy, and immunosuppressant drugs. Using St. John's Wort while on other medications can lead to serotonin syndrome, a condition when the body has excessive amounts of serotonin. Too much serotonin can cause symptoms such as diarrhea, fever, seizures and possibly even death. It is very important to cooperate with your doctor if you are taking other medications and let them know if you need to be given another medication.
- Use St. John's Wort by following the dosage directions.
Step 3. Try a SAMe supplement
Another alternative medicine is S-adenosyl methionine (SAMe). SAMe is a naturally occurring molecule, and low SAMe is associated with depression. Increase your SAMe levels with supplements either orally, intravenously, or intramuscularly. Oral supplements are the most commonly used.
- The method of preparation of SAMe is not regulated and its potency and content vary between different manufacturers.
- Use SAMe supplements following the dosage directions.
Step 4. Be careful when trying homeopathic remedies
Although many people claim that homeopathic remedies are very effective, there is very little, to no evidence to support that these treatments actually work.
- The U. S. Food and Drug Administration (FDA) regulates some homeopathic remedies, but the FDA has not evaluated their safety and effectiveness. Therefore, even in the presence of treatments that show some effectiveness, the studies may not be as rigorous as the approved drugs.
- The way this drug is prepared is not regulated, so the ingredients and potency of the drug vary from manufacturer to manufacturer.
- The US National Center for Alternative and Complementary Medicine recommends caution when using homeopathic remedies and recommends open discussions with health care providers so that treatment can be coordinated and safe.
