How to cope with depression: signs of the disease and advice from a psychologist

Definition and types

Depression is a fairly common mental illness. At the moment, statistics show that in percentage terms it is equal to cases of infection with a cold. It is common for a person with depressive disorders to be in a constant state of depression, to experience a feeling of alienation and helplessness. In addition, the patient does not perceive himself as such.

There are several types of depression:

1. A range of seasonal affective disorders. As a rule, they appear in spring or autumn. People with this type of depression are apathetic and depressed, anxious, unable to concentrate, irritable, and ineffective at work.
2. Manic type depression. People suffering from this type of disease are characterized by sudden mood swings. The first stage is cyclothymia. It is quite difficult to determine, since symptoms occur in almost all residents of megacities. In the second bipolar stage, obsessive suicidal thoughts and deep apathy appear.
3. Dysthymia is one of the mildest forms of depression. The reason for its appearance can be childbirth, stress from lack of self-realization, as well as problems in your personal life.
4. Endogenous depression is usually understood as one of the most severe forms of the disease. She is characterized by a sharp decline in interest in everything known and new. Among the external signs of such depression are melancholy, sadness for no reason, depression and anxiety. Also, the disease will be indicated by quiet, uncertain speech, permanent stoop and inhibition of thoughts and movements.
5. Clinical depression. It is also called monopolar and large. Some experts associate the development of the disease with incorrect organization of processes in the brain, while others believe that this is the result of hormonal imbalance and stressful situations. Is it possible to cope with depression on your own in this case? Definitely not.
6. Hidden depression. As a rule, this type of disease is caused by addiction to alcoholic beverages and pharmaceuticals. Irritability and lethargy accompany this form of depression all the time. As a result, a person gives up his usual life and plunges into a deep state of depression.

1/ Accepting our anxiety

Theory

According to Freud, anxiety is an inevitable part of human life. It cannot be turned off simply by the power of thought, since it performs an important function: it helps the individual to adequately respond to an impending danger or threat. So it's important to recognize that it's normal to feel anxious during a pandemic. This is how our instinct of self-preservation works. By denying this feeling, we do not become calmer, because suppressed experiences do not disappear anywhere. On the contrary, they subsequently manifest themselves in the form of emotional breakdowns or psychosomatic symptoms.

Modern research confirms that recognition of one’s mental state is the first and necessary step on the path to emotional harmony. Acceptance does not mean doom and admission of defeat. First of all, it is understanding your feelings and refusing to fight fruitlessly with them. Allow yourself to experience anxiety and learn to respond to it mindfully.

Practice

The RAIN (recognize, accept, investigate, non-identify) method proposed by Professor of Psychiatry Steward Eisendrath will help with this. It consists of four successive stages: recognizing an emotion, accepting it without judgment or evaluation, research and analysis and, most importantly, switching to the observing “I”. It is important to see the emotion as if from the outside, without identifying yourself with it.

This technique destroys the unconscious pattern of action that is triggered when, for example, you try to “drown out” anxiety with a glass of wine or a piece of cake. It’s also an effective way to turn off rumination—“emotional chewing gum,” which refers to an obsessive return to negative thoughts. Instead of replaying them in your head over and over again, analyze their nature and try to listen to what they are trying to tell you.

Signs of Depression

It is important to note that the disease manifests itself differently depending on gender and some individual characteristics. Some are characterized by loss of appetite and constant fatigue, while others are characterized by insomnia and nervous tension. If we talk about physiological signs, then it is necessary to note:

• a number of problems with the gastrointestinal tract;
• pain in the heart, head or limbs of a psychosomatic nature;
• slouch;
• a number of sexual dysfunctions.

From the emotional side, the disease is indicated by:

• increased anxiety;
• panic mood;
• feeling of helplessness.

From the nervous system:

• problems with concentration;
• confusion;
• insomnia;
• suicidal thoughts;
• weakness.

4/ Disable multitasking

Theory

In a state of permanent anxiety, there may be a desire to “turn off” negative thoughts, cramming as much productive activity into every free minute as possible. Listen to an educational podcast while cooking dinner or play with the kids while tackling work issues. In theory, this way you save a lot of time and forget about your worries.

But in practice, when you multitask, your attention becomes depleted, your sympathetic nervous system is activated, and your brain goes into autopilot mode. As a result, productivity decreases and feelings of stress increase. Therefore, every time you begin to scatter yourself on several small tasks and your attention becomes unfocused, use the grounding technique.

Practice

"The idea is to focus on one of the five senses: hearing, seeing, tasting, smelling, touching," says Ruby Wax, a cognitive therapist and author of Tame Your Brain. “As soon as you focus on any one of them, your full attention, your autopilot turns off, and your mind stops racing from the past to the future, because you don’t have to think about the sensations - you just experience them.” It won't take much time. Just wash your face with cold water, play with your pet, drink a cup of your favorite tea or light an aroma lamp and enjoy the pleasant aromas without being distracted by anything else.

Advice from a psychologist on how to cope with mild depression

Let's look at a few basic rules:

1. Engage in physical development. Our emotional state is directly related to how our body feels. It has been proven that physical exercise helps improve vitality and makes it possible to get rid of worries. Therefore, an excellent solution would be to sign up for dancing, ride a bike, or attend horse riding classes. You can start your classes with daily morning walks.
2. Change your attitude towards yourself. Low self-esteem and complexes are one of the main prerequisites for the occurrence of depression. It is important to understand that no people are perfect, everyone has the right to make mistakes. Do not engage in self-flagellation, but direct all your potential to get rid of your negative qualities.
3. Find something you enjoy or get a pet. This is one of the best options on how to cope with depression yourself. After all, you will no longer have time for sadness, since the animal requires constant attention, care and care.
4. Stay in touch. As a rule, people suffering from depression try to isolate themselves from the outside world, but without the support of loved ones it is impossible to get out of this unpleasant state. Don't turn off your mobile phone, leave the house, meet friends, make new acquaintances.
5. Lead a healthy lifestyle. Give up junk food, get plenty of sleep, and you will very soon feel that your condition is getting better.
6. Spend more time in the sun. It has been proven that a lack of vitamin B can lead to depression, so try to walk in the sun as much as possible, open windows and curtains both at home and at work.
7. Give up negative thinking. Try to look at things more simply, do not label yourself, do not draw hasty conclusions and do not force yourself into negative patterns.

3/ Staying in the present

Theory

Mindfulness is the practice of being present in the present, eliminating both sterile worries about the past and anxious fantasies about a possible future. This is how the value of the moment “here and now” is described by the famous novelist and philosopher Iris Murdoch: “I look out the window, consumed by anxiety and resentment, not paying attention to what surrounds me; Let's say I'm reflecting on the humiliation I experienced. And suddenly I notice a soaring kestrel. In an instant everything changes. The brooding “I” with its wounded pride disappears. There is nothing else but the kestrel. And when I return to thinking about other things, they no longer seem so important to me.” The point is to learn to immerse yourself in this state voluntarily. By focusing on what is happening “here and now,” we clear our minds of obsessive thoughts and worries about the future.

Practice

How to learn this? The most accessible and effective way is to concentrate on breathing. When we breathe mindfully, we activate more developed areas of the cerebral cortex that balance our emotions. Moreover, slowing down breathing has a calming effect, “switching” the nervous system from stress mode to relaxation mode. Each breath should be taken slowly and consciously, exclusively through the nose. Allow first the lower and then the upper ribs to expand, completely filling the lungs with air, and then exhale, slowly drawing in the stomach. To relieve anxiety, it is necessary to stimulate the parasympathetic nervous system, so try to exhale longer than inhale.

In yoga practice, it is believed that alternate nostril breathing harmonizes the functioning of both hemispheres of the brain. This helps achieve physical, spiritual and emotional balance. Close your right nostril with your right index finger and take a long, deep breath. Then close your left nostril and exhale slowly. Continue alternately inhaling through one nostril and exhaling through the other for a couple of minutes. Do this until you feel the unpleasant physical sensations of fear and anxiety begin to subside.

Another technique to turn off rumination and return to the present is rhythmic breathing. The rhythm can be anything, the main thing is that the exhalation is longer than the inhalation. Count 4 beats per inhale, hold your breath for 2, exhale for 6. If this is uncomfortable, try introducing a 3-1-4 rhythm. The main thing is to focus all your attention only on the score for a few minutes.

Getting rid of depression with a doctor

It is very important to correctly determine the form of the disease. Advanced depression cannot be cured on your own, and therefore there is only one answer to the question of how to cope with severe depression - consult a specialist.

The most common treatment method today is psychotherapy. During the classes, a specialist will help you establish communication with people, work with your negative thinking style and, over time, change it to a positive attitude towards life.

Severe forms of depression are treated with electroconvulsive therapy. This method is used when the patient refuses to take medication, or the patient’s condition is dangerous to his life or the lives of others.

Drug treatment is based on taking antidepressants. It is important to note that they can only be prescribed by a doctor based on an examination of the patient.

In conclusion, I would like to say that depression is a serious illness that can lead to dire consequences. Therefore, if you notice at least one of the signs, do not self-medicate, but seek help from a specialist.

Chronic depression: how to fight

It is possible to cure this disease using a comprehensive method. Here you cannot do without pharmacological drugs and psychotherapy. So, a competent psychotherapist outlines the following ways to solve the problem:

1. Understand the patient's emotions and behavior.
2. Identify and analyze the source of negative thoughts.
3. Replace incorrect attitudes with constructive and positive thinking.

How to deal with anxiety.

Anxiety and phobias can be effectively treated

Do you feel anxious or overly anxious?

Take the test to see if your problems are related to an anxiety disorder.

How to cope with anxiety?

Self-help strategies for anxiety and anxiety disorders

Anxiety can be useful when it spurs you to take action and solve a problem. But if you worry for no apparent reason and always expect the worst-case scenario, then the anxiety itself becomes a serious problem that is not easy to cope with alone. Constant doubts and fears paralyze, rather than motivate or spur productive action. Anxiety reduces your emotional energy and interferes with your daily life. The good news is that chronic anxiety can be managed effectively. You can train your brain to stay calm and collected and look at life from a more positive perspective.

Why is it so hard to stop worrying?

You have mixed feelings about your anxiety. On the one hand, you are quite tired of your worries - you cannot sleep and cannot get pessimistic thoughts out of your head. But it is possible that these concerns have special meaning for you. For example, you think:

- Maybe I'll find a solution.

- I don't want to miss anything.

“If I keep thinking about it a little more, maybe I’ll understand what’s going on.”

- I don’t want any surprises or surprises.

- I want to be responsible for what is happening.

You have a hard time letting go of your worries because, in a sense, they work for you.

It is very difficult to break the habit of worrying if you believe that worry protects you. In order to stop worrying and worrying, you must give up the belief that worry serves a positive purpose. Once you understand that anxiety is the problem, not the solution, you can gain control over your anxiety.

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How to cope with anxiety?

Tip #1: Embrace uncertainty

The inability to tolerate uncertainty plays a huge role in the development of anxiety and anxiety. Chronic anxiety relies on doubt or unpredictability. You need to know with 100 percent certainty what exactly will happen. Anxiety is seen as a way to predict the future, avoid unpleasant surprises, and control outcomes. The problem is that this mechanism does not work.

Thinking about all the things that could go wrong won't make life more predictable. You may feel calmer when you are anxious, but this is just an illusion. Focusing on the worst-case scenario does not guarantee that nothing bad will happen. So if you want to stop worrying, start by changing your need for certainty and your need for immediate answers.

Combating intolerance of uncertainty is the key to eliminating anxiety.

Ask yourself the following questions and write down the answers. See if you can come to an understanding of the problem of intolerance of uncertainty.

- Is it possible to be sure of everything that happens in life?

— What are the advantages and disadvantages of certainty?

— Do you tend to believe that unpleasant things can happen only because you are not sure of the opposite? What is the probability of a positive or neutral outcome in this case?

— Why live with constant fear that something negative might happen, given that the likelihood of this happening is extremely low?

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How to cope with anxiety?

Tip #2: Try putting off worrying until later.

It is extremely detrimental to productivity and normal daily life when anxiety and worry constantly occupy your thoughts. Trying to stop worrying doesn't work, at least not for long. You can be distracted for a moment, but you cannot get rid of anxious thoughts forever. Trying to do this often only strengthens them. However, this does not mean that there is nothing you can do to control your anxiety. You just need to try a different approach. Instead of completely suppressing your anxious thoughts, try to develop the habit of putting your worries aside.

Learning to put aside worry:

— Define the “anxious period.”

Choose a specific time and place for your alarm. They should be the same every day (for example, in the living room from 5:00 to 5:20 pm), and not too late so as not to be right before bed. During the "anxious period" you may worry about everything that comes to your mind. The rest of the time, try to avoid anxiety and worry.

— Stop what you’re doing if anxious thoughts come into your head during the day, make a short note on paper and put them aside for the “anxious period.” Try to remember that you will have time to think about it later, so there is no need to worry right now. Save the worry for later and continue with your business as usual.

— Work with your notes during the “anxious period.” Find out if the problems you have listed during the day bother you. If thoughts still bother you, allow yourself to think about them, but only for the amount of time you have allocated for the “worry period”. If problems no longer seem important, shorten your “worry period” and enjoy the rest of your day.

Delaying anxiety is effective because it breaks the habit of focusing on fears and concerns in the present moment. When you can develop the ability to put your anxious thoughts aside for later, you will begin to feel in control.

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How to cope with anxiety?

Tip #3: Track Negative Thoughts

If you suffer from chronic anxiety, then most likely you perceive the world around you as more dangerous than it actually is. For example, you may exaggerate the likelihood that things will go wrong, immediately choose the worst-case scenario, or treat every negative thought as if it were a fait accompli.

These irrational, pessimistic views are known as cognitive distortions.

Although cognitive distortions are not based in reality, they are not easily eliminated. They are typically part of an ongoing pattern of thinking and are so automatic that many people are not even aware of them.

In order to change this way of thinking and eliminate anxiety and worry, you must “reprogram” your brain. Start by identifying anxious thoughts, think in as much detail as possible about what scares or worries you. Then, instead of considering your thoughts as a fait accompli, think of them as hypotheses that need to be tested by reality.

Question disturbing thoughts:

- Is there evidence that the disturbing thought is true? What's not true?

— Is there a more positive, realistic view of the situation?

-What is the likelihood that what I fear will actually happen?

— If the probability is low, what are the possible scenarios?

- What is the use of this thought? How can anxiety help me?

-What would I say to a friend who was worried about this?

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How to cope with anxiety?

Tip #4: Learn to relax

Anxiety is more than just a feeling. It is the body's physical response to a perceived threat. Your heart beats faster, you breathe faster, your muscles tense. When you are relaxed, the reverse process occurs. Your heart rate slows, you breathe slower and deeper, your muscles relax, and your blood pressure stabilizes. Since it is impossible to be anxious and relaxed at the same time, relaxation is a powerful way to combat anxiety.

If you suffer from chronic anxiety, relaxation techniques such as progressive muscle relaxation, deep breathing and meditation can teach you to use your body for rest. Regularity is the key. Try to set aside at least 30 minutes a day for relaxation. Gradually, relaxation will become a common practice for you and will be a good help in the fight against anxiety.

— Progressive muscle relaxation.

When anxiety strikes, progressive muscle relaxation can help relieve muscle tension and take time out. The technique involves systematic tension and subsequent relaxation of various muscle groups. As your body relaxes, your brain will also relax.

— Deep breathing.

If you are worried, breathe faster. Hyperventilation causes symptoms such as dizziness, shortness of breath, and numbness in the arms and legs. These are physiological symptoms of fear, which later leads to anxiety and panic. But by breathing deeply using the diaphragm, you can relieve these symptoms and calm down.

— Meditation.

Meditation has been proven to reduce anxiety. Research shows that meditation can actually change your brain. With regular meditation practice, activity in the left side of the prefrontal cortex, the area of ​​the brain responsible for feelings of peace and joy, increases.

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How to cope with anxiety?

Tip #5: Take care of yourself

A healthy, balanced lifestyle plays a big role in keeping anxiety, fear and worry at an acceptable level.

There are a number of ways to cope with anxiety and worry.

Accept support

Anxiety and worry worsen when you feel powerless and lonely. The more you reach out to other people, the less vulnerable you will feel. If you are feeling anxious, call a close family member or friend. Simply talking about your concerns will make them seem less threatening.

Switch to a healthy diet

Start your day with breakfast and eat small, frequent meals throughout the day. Avoiding food causes low blood sugar levels, which can cause anxiety and irritability. Eat plenty of complex carbohydrates such as grains, fruits and vegetables. Not only do they stabilize blood sugar levels, but they also increase levels of serotonin, a calming neurotransmitter.

Avoid alcohol and reduce your consumption of caffeinated drinks, including soda, coffee and tea. Caffeine can increase anxiety, disrupt sleep, and even trigger panic attacks. Reduce the amount of refined sugar.

Exercise regularly

Exercise is a natural and effective way to treat anxiety. Try to start with at least 30 minutes of aerobics or other physical activity every day. Aerobic exercise relieves tension and stress, increases physical and mental energy and improves well-being by releasing endorphins, the brain's feel-good chemicals.

Avoid alcohol and nicotine

Alcohol temporarily reduces anxiety and restlessness, but actually causes additional symptoms once its effects wear off. Drinking alcohol to relieve anxiety and anxiety can lead to alcohol abuse and addiction. Smoking when you feel anxious is also a bad idea. Although cigarettes may seem to calm you down, nicotine is actually a powerful stimulant. Smoking increases, not decreases, anxiety levels.

Try to get some sleep

Anxiety and worry can cause insomnia. However, lack of sleep can also contribute to the development of anxiety. When you are sleep deprived, your stress tolerance is extremely low. When you are well rested, it is much easier to maintain peace of mind, which is a key factor in combating anxiety, and stop worrying.

If the suggested ways to cope with anxiety do not help, you should seek help from a mental health professional. There are many effective treatments for anxiety and anxiety disorders, including psychotherapy, medications and other alternative treatments.

You can view answers to frequently asked questions here.

You can sign up for a consultation by calling one of the phone numbers, contacting us by email, or filling out the feedback form.

Map of the section anxiety, anxiety disorders

Causes of depression

Depression occurs when there is a deficiency of the hormones norepinephrine and serotonin. Depression can masquerade as other illnesses. To clarify the diagnosis, the doctor may prescribe a computed tomography scan and check the concentration of thyroid and reproductive hormones.

Depression can be suspected if the patient is being treated for a disease, but the effect of treatment is not observed, and complaints replace each other. Depression also manifests itself as obsessive thoughts - a person is overcome by doubts, he constantly replays the same situation, as if stuck on one problem.

Sometimes disturbing thoughts arise for no reason, which are almost impossible to cope with. These thoughts scroll through the head again and again, regardless of the person’s desire. Moreover, the more you try to get rid of them, the more obsessively they spin in your head.

A person becomes fixated on his ailments, his sleep is disturbed, and he often has nightmares. Other diseases also develop against the background of depression.

Before taking strong antidepressant medications, you first need to try to change your lifestyle and your interests. You need to rest more, reduce all stress to a minimum.