How to get out of depression yourself: psychologist's advice

A person falls into a protracted depression for certain reasons, a similar state makes it difficult to focus on the main thing. Negative thoughts push to the background work, family, own “I”. The constant stress caused by depression suppresses the desire to live and be happy. You can solve the problem yourself without resorting to psychologists for help. Consider the important aspects in order and give step-by-step instructions.

Step number 1. Identify the true cause of depression

As practice shows, such a condition cannot appear out of nowhere. Of course, everything is individual, but lingering depression lies in the psycho-emotional state of internal or external stimuli. It can be global problems (death of loved ones, severe divorce, illness, etc.) or minor troubles that recur daily.

Remove the problem from consciousness. Do not try to drive your own thoughts into a corner, thereby running away from them. Pull the truth out, look into her face. Otherwise, you will not be able to let go of the situation; soon it will remind yourself at the most inopportune moment.

Severe life difficulties, such as dismissal from a prestigious position, a divorce process, the death of a loved one, leave their imprint on the human psyche, poisoning it from the inside. If you do not find the strength to face them face-to-face, sort out the pressing issues and fully understand what is happening, difficulties will begin to be pursued on the heels.

Put everything on the shelves, think about what you should do in this situation. Do not close yourself from friends and family, spend more time in an interesting company. Look in all that is happening for the light that will inspire you to new achievements.

Step number 2. Redefine petty difficulties

There is a certain category of people who worry about every occasion, even if difficulties are insignificant. This is not to say that such behavior is unacceptable, but it interferes with a full-fledged life. If you are of this type, reconsider your look at everyday things.

Each time, thinking about the bad or "soaring over the little things", hit with your palm on the shoulder of the opposite hand. In this case, the blow must be biting so that the mind switches to the pain that has arisen.

It is important to understand that with your help, minor pressing difficulties accumulate in a com, forming a complete depression. A negative state, in turn, draws strength, contributes to constant fatigue and chronic lack of sleep.

Difficulties in personal life? Sit at the negotiating table and talk honestly, without hiding anything. Express all reproaches, do not accumulate anger in yourself.

Tormenting lack of money? Look for additional ways to earn money. Climb through the cabinets and find what you can sell. A dress or jacket, worn 2 times, is quite suitable. A pristine perfume, an old TV or phone will also partially help.

Problems at work? Take a week off, take a break, tidy yourself up. Do not try to please all colleagues, keep a personality and humanity,

Step number 3. Move attention to another channel

At this stage, you need to turn your attention to something else, it can be a career or personal life. For example, if you are depressed by type of service, step back and go headlong into a relationship.Arrange romantic evenings, walk, take pictures, attend a movie theater or entertainment events.

In cases where there are difficulties with the opposite sex, immerse yourself in work. Get a promotion, stay up late, go to a training course. Upon arrival home, you should tumble down so that there is no time left for disturbing thoughts.

If a depressive state arose due to the death of one of your loved ones, everything is much more complicated. Do not try to forget a person, live every minute spent with him in your memory. After a certain period of time, you will notice that you are no longer in pain when thinking about it. There will remain a slight sadness and sadness, which should be present in the heart, this is not going anywhere.

Those who cannot find their place because of a coma of minor problems are advised to turn their attention to something grand. This can be a camping trip with an overnight stay, apartment renovation or furniture relocation. Moving from one place to another also helps a lot, if there is such an opportunity.

Step number 4. Find time to sleep

Insomnia is a consequence of a depressive state in many people. Surely you cannot fall asleep for several hours, wake up from the slightest rustle in the middle of the night, after which you count the sheep until morning. It is important to understand that chronic lack of sleep contributes to even greater nervous tension, it is necessary to get rid of it.

Create a cozy nest for yourself, purchase new bedding, equip the bedside with dim lamps and aromatic lamps. Before going to bed, take a bath with foam and sea salt, which relaxes the body and causes drowsiness.

Find 8-9 hours a day for a good sleep, if necessary, drink valerian or local sedatives. There are frequent cases when light medications do not help. In such situations, there is only one way out - visiting a psychologist’s office.

Do not try to suppress depression with alcohol. Going to bed, you will begin to catch helicopters that cause nausea, and in the morning you wake up with even greater headache and apathy.

To normalize sleep, ask a loved one to have a relaxing massage, drink hot tea or milk with honey. Choose the best time to relax when the body needs it most (period from 21.00 to 07.00). If possible, go to bed daily on a scheduled basis.

Stop watching horror movies, thrillers or action movies before going to bed. Give preference to light entertainment like the Comedy Club.

Step number 5. Choose a hobby for yourself

An exciting hobby will help get rid of depression. Choose a hobby that has not been solved for many months. Start attending a gym or aerobic gym, pump up your abs / buttocks / back. Set a goal to lose weight and achieve it. Girls should take a closer look at popular dance styles or stretching (stretching). The indisputable advantage of sports is considered to be that it takes negative thoughts out of your head, makes you concentrate.

Extreme will help you to heal. Have you long dreamed of jumping with a parachute? Go for it! Do you dream of driving a motorcycle? Go to training at a motorcycle school! Immerse yourself in the lesson so that it takes up all your free time. Go to the courses "Photoshop" or "1C", master the technique of woodcarving or sculpting.

To get out of depression, male representatives will be helped by daily spending time with friends. It is worth giving preference to truly male occupations, such as car repair, playing poker, gatherings for an interesting movie with beer and pizza.

Step number 6. Take care of yourself

Self-realization will help bring positive emotions to life.Women are advised to go shopping with friends and buy beautiful underwear, a dress, high heel shoes for themselves. Men should pay attention to shopping of the appropriate kind. Visit a fishing or car shop, buy parts or accessories for an iron horse.

Engage in self-realization, start learning a foreign language or sign up for personal growth courses. Change the image, hairstyle, style. If necessary, change your job, achieve heights in the material and spiritual plan.

Attend social events, concerts, go to your favorite restaurants and cafes. Invite your friends to the water park, movie theater, bowling alley, dolphinarium, etc. Engaging in yourself does not mean constantly monitoring your appearance or wardrobe. The main thing is to have a good time at your pleasure.

Step number 7. Chat with interesting people

Man cannot fully exist without social communication. In your situation, this is not required, on the contrary, find yourself a fun company. Communicate with interesting people, agree to offers to have a good time.

Call those who have not been heard for a long time, invite old friends to visit. Refuse to communicate with people who are constantly depressed or negative mood.

If possible, do not be alone so that thoughts do not overwhelm your head. Try to communicate with unfamiliar people, such a move will help to avoid awkward conversations regarding your state of mind.

Give preference to pastime, which will push depression into the background. Have fun, visit interesting places, take pictures and post pictures on social networks. Enjoy the comments, stay positive!

Step number 8. Look to the future

Stop grieving about the past, live in the present and look with anticipation into a happy future. Get a pet, it can be a dog, cat, parrot or hamster. Give the animal time, play with it, take care. Give your newly made pet your care, affection and attention. Before buying a pet, make sure that you will not tear off anger and resentment on him. Make sure you have plenty of time to care, feed and walk (if necessary).

Travel is an excellent cure for depression. Get the money set aside for a rainy day, get a trip to the sea. What could be better than sandy beaches, gentle sun and crystal clear water? Fans of sightseeing vacations will enjoy weekend tours to Europe or Greece.

Trips to Egypt and Turkey are considered budgetary. Look for financial opportunities. If there are none, go to a nearby city to meet friends or visit relatives you have not seen for a long time. A change of scenery is the best antidepressant.

Single people are advised to communicate more with the opposite sex. It is not necessary to build a relationship, quite easy heart-to-heart talk, cozy gatherings and a comfortable pastime in a pleasant circle.

To survive depression, first identify the true reasons why it appeared. After that, take care of yourself, spend more time in an interesting circle. Find a hobby, go on a trip, change your place of residence or have a pet. Turn your attention to a different direction, find time for a full sleep. The main thing is to gather willpower and patience into a fist, tune in to a positive wave, otherwise you will drag out the healing process.

Video: how to get rid of depression on your own