What helps against depression? 20 tips with and without medicationDepression is one of the mental illnesses… But what helps against depression?
There are Different manifestations of depression – From mild to really severe.
Are you often depressed, feeling drained of energy and drive, and do you have little to no interest More in hobbies or social contacts? These are the first signs that you may be suffering from depression.
Also Secondary symptoms, such as sleepless nights, disturbances in the ability to concentrate and exaggerated doubts about yourself as well as feelings of guilt, point to depression. This illness can have different causes.
In more pronounced cases, depression can also be accompanied by anxiety and panic attacks.
If you suffer from anxiety or panic attacks, we recommend the "Bernhardt method". It specializes in anxiety disorders, panic attacks, depression and burnout.
How do I recognize a depression?
Often depression is triggered by emotional injuries or a traumatic event. Messenger substances. hormones is controlled.
Depression should not be taken lightly. In about 10 to 15 percent of cases the disease of depression leads to suicide. If you have ever had such thoughts yourself, or suspect a friend or relative of having them, don't be afraid to seek professional help.
Depression is not only very painful mentally, but also mentally Physical symptoms often go hand in hand with depression. These include, but are not limited to:
– Disorders of the cardiovascular system – Headaches – Back pain – Gastrointestinal problems – Sexual aversion – Loss of appetite – Insomnia
If the depression becomes more severe, it can even lead to delusions and hallucinations. Obsessive-compulsive disorder and persecutory delusions can be the result of it.
However, the above symptoms do not always have to mean that you are really suffering from depression. They also often occur in the case of grief. The difference is that grieving people in the meantime also Find your laughter again.
Unfortunately, this is often not the case with depressed people. The depressed mood lasts for a long time and does not improve by itself. In the case of grief, the affected person begins to process them and can lead a normal life again. Out of a depression, on the other hand only very few people can get out of it on their own.
What can you do against depression?
If you notice the above-mentioned signs in yourself, you may be suffering from depression. This is no reason to bury your head in the sand right away! Depression can also be treated. Get a grip.
Depending on the severity of the depression, this illness is usually treated with a Psychotherapy or antidepressant medications treats. In severe and chronic cases, also with a combination of both.
Many people find it difficult to go to a psychiatrist. But in the case of severe depression, it is often the only way out for a cure. Possible forms of therapy are cognitive behavioral therapy or the psychodynamic psychotherapy.
In addition, there are other possible forms of therapy, which are not covered by most health insurance companies. But you can also help yourself in Self-therapy already do something against your depression.
Treatment with antidepressants can also relieve the symptoms of depression. However, these medications are often only effective with long-term therapy.
In addition, many people react differently to the active substances, so that the effectiveness cannot always be guaranteed. Also Risk of relapse Relatively high when medication is discontinued.
Surely you are asking yourself now: "What can be done against depression". In the following, I will give you some tips on what you can do against your depression. If you take these tips to heart, you will be able to get your depression under control quickly.
20 helpful tips against depression
In addition to professional psychotherapy and treatment with antidepressant medication, there are also numerous tips that you can use to make yourself feel better.
Tip 1: Accept the illness
That depression is a serious illness should be clear to everyone. Often, however, those affected close themselves off from this reality, because of Fear of admitting weakness.
But really strong is the one who also admits his weaknesses. If you don't accept that you have serious depression, you can't fight it either.
Tip 2: Bring structure into your everyday life
A common sign of depression is the abandonment of the usual daily rhythm. Sufferers often withdraw and avoid activities and social contacts. A regular daily routine is important in order to have a foothold.
Friends and family can help you to get a regular structure into your day. For example, make an appointment for a take a daily walk or meet every day to have dinner with friends.
As a general rule, you should keep doing the things you enjoyed doing before and not shy away from learning new things.
Tip 3: Make sure you get enough sleep
Sleep disturbances are a common consequence of depression. But, if you can get a grip on them, that is already a good step towards curing the disease. Often during a depression you feel tired during the day as well.
However, to help you sleep at night, you should invite your Overcome daytime sleepiness. For this, it is not advisable if you meet it with a nap at noon. This can make you feel tired in the evening and unable to fall asleep. Your physical. Mental well-being. On average, you should give yourself approx. Allow 7 hours of sleep at night. Individual differences exist, of course. Make sure that you also do not sleep too much.
Tip 4: Alcohol and chocolate do not help
Excesses of any kind are not helpful for a regular daily routine. Above all, excessive alcohol consumption. Alcohol may boost your mood initially, but in the long run But it promotes your tiredness and listlessness.
The same applies to Chocolate. It may also stimulate the production of happiness hormones at first, but this feeling also quickly subsides again. In order to continue to experience this high feeling, more and more chocolate is therefore necessary, which can have a negative effect on your health.
If stimulants of any kind are consumed in excess in order to combat depressive moods, it can lead in the long term to serious damage to your health come. Something like this can also make your depression worse.
Tip 5: Accept help
Relatives and friends can be very helpful during a depressive time. Therefore do not close yourself off from your dearest people, but open up and talk with them. Surely they mean well with you and will help.
This is not about supposedly good advice. In fact, social contact will help you to enjoy life again, and the positive things in life to be able to see better.
Tip 6: Light lifts your mood
Daylight and fresh air make for a good mood. This also makes them very helpful in the fight against depression. This is also the reason why winter depression is particularly common in the fall and winter months.
Daylight inhibits the release of the hormone melatonin, and in return Production of serotonin promoted. This has a mood-lifting effect. Works against listlessness.
For the dark season, when you can't get enough natural light, a suitable Light therapy lamp, to compensate for this.
Tip 7: Seek professional help
The fact that you are reading through this guide is already a good sign. If my tips do not improve the symptoms of your depression, it is high time that you seek professional help.
Tip 8: Keep your eyes on your goal
Maybe in this depressive phase of your life it seems to you that this will go on forever. But I can reare you, it does not have to be this way! Even this difficult time will pass!
At least if you want to and also Work on getting better yourself. It can be helpful if you remember nice moments before the time of depression. Even more importantly focus on the time after the depression.
What have you enjoyed so far? What are you looking forward to when you get over depression? The Belief in and hope for better times can give you tremendous strength during this difficult time.
Tip 9: Practice mindfulness
Many sufferers focus on everything negative during depression. But if you want your Focus more on your environment in the here and now, you will discover many more beautiful things that life has in store for you.
Tip 10: Exercise is fun
Sport not only makes you fit, it also promotes your sense of well-being and sets happiness hormones free. Of course, it does not always have to be a marathon. In the beginning, a long walk in the nature with people from your close environment.
Endurance sports, such as walking, swimming or cycling, also have a positive effect in treating depression. Physical activity releases a variety of neurotransmitters in the brain that put you in a good mood. Sports activity, together with friends, makes even more fun.
Tip 11: Conscious nutrition is the basis for a healthy body and mind
Even though it may not be one of your favorites so far:
Fresh fruits and vegetables are important for your body!
Whole grain products and healthy fats are also needed by the human organism to function well. to their general well-being. Give you additional structure in your everyday life. Fresh food preparation is also a good way to distract you from your depressed mood.
Tip 12: Outsmart the vicious circle
Thinking does not hurt. This is basically true. But thinking too much can lead to unwanted negative spiral of thoughts lead, which can actually make your depression worse.
But does all the brooding over problems and negative things do any good? Probably not. If you catch yourself brooding too much, stop it immediately. If there are real problems that make you think, tackle them and solve them instead of thinking about them.
Tip 13: Reduce stress
Stress makes you sick. This is scientifically proven. Constant overload can lead to Exhaustion depression lead, better known as burnout. Therefore, you should make sure not to take on too much at once.
Even being friendly but firm "No." facing the requests of others is something you have to learn first. It's important, though, because after all, you can't take care of everything at once. A relaxing vacation or a wellness weekend can help.
Tip 14: Learn to relax
Stress or strain cannot always be avoided when you are fully engaged in life. Especially the job, family or childcare can be stressful sometimes. Active relaxation help to deal with it better.
Therefore, it is advisable to use relaxation techniques, such as Autogenic training, yoga, meditation or use progressive muscle relaxation according to Jacobsen. They help you get down. Deal with the stress.
Tip 15: The Internet can also help
Nowadays, the Internet has reached all areas of life, including psychotherapy. For support, during a depression, there are numerous offers on the net. In addition to this blog, you can also get quick help with depression in special Online forums find moments in which you feel exchange information with other affected people can.
Social contact with friends and family in the real world also helps improve your mood. Therefore, do not withdraw, but Actively date yourself with people from your close environment or look for Self-help groups close to you.
Tip 16: "There is music in the air!"
Cheerful and upbeat music improves your mood. Listen to your favorite songs and you will see that you feel better quickly. Singing and dancing along additionally boosts the happiness hormones. This is a good help against depression.
Tip 17: The path of small steps
It is good that you want to fight your depression. To treat this illness, it is important that you accept that not everything will work overnight. Taking on too much at once can quickly lead to failure.
These negative experiences can even have a negative effect on the healing process. Therefore Rather take small steps and you will be better able to reach your goal. Even the longest road begins with a small step.
Tip 18: Look for positives
If you suffer from depression, you often only see the negative things in life. But like every coin, life always has two sides. Therefore, actively try your Focus on positive experiences and, if possible, to create them for yourself as well.
Tip 19: Medication is not a permanent solution
Antidepressants can help relieve symptoms of depression. However, they have more of a supporting effect in long-term treatment. Your own thinking patterns and your own to change your attitude, is much more important.
In addition, certain medications can also Unwanted side effects Trigger. It is therefore healthier to herbal remedies help to support you in your treatment.
Tip 20: "Pull yourself together!" – or not
Possibly you have heard this saying many times before. It is mostly an ignorant expression of people who cannot understand what you are going through. Unfortunately, it often happens that depressed people think the same way because they do not want to admit weakness to themselves.
However, always keep in mind that depression does not just happen for no reason. Therefore there are also no reason to simply "pull yourself together. It is important that you recognize the reasons for your emotional state and work on these.
These tips together are a good help against depression.
Frequent questions
Despite the preceding tips, you certainly still have some questions about your depression. The most common questions, that have reached me so far on this subject, I have answered them for you in the following section.
How long does depression last?
How long depression lasts varies greatly from person to person. Especially the severity of the disease. The actual causes play a role. They are crucial for the success of the therapy.
It is important that the disease is recognized early enough. If mild depression is not treated right away, it can quickly become develop into a serious one. This is then even more difficult to treat. As a first aid for depression, you can use the previously mentioned tips to.
Does self-therapy against depression help?
What to do about depression? This question pops into the heads of many sufferers. At least if it is still a mild depression, you can manage it quite well with my tips. If you feel that you cannot make it happen on your own, don't be afraid to seek help.
What is the best medication for depression?
The "one true" medication for treating depression does not exist. Any medication can have different effects on the patients. The different drugs contain different active ingredients.
Therefore, it is best to talk to a doctor, which drug is best for you personally.
How effective are antidepressants??
Antidepressants are an important part of treating major depression. Taking the right medication usually results in improvement. However, these drugs only fight the symptoms of the disease.
A real improvement only occurs if you take the Get to the root of the problem and find out the reason for your depressive moods. Once this is found, it is necessary to find a strategy to solve this problem.
What medications are available for the treatment of depression?
A wide variety of active substances can be used in the treatment of depression. The most commonly prescribed are:
– Tricyclic antidepressants, also called TCAs – Selective serotonin reuptake inhibitors, also known as SSRIs – Selective serotonin-norepinephrine reuptake inhibitors, or SSNRIs for short.
In addition, there are also a number of other effective medications. Which medication is best for your case is best answered by a specialized doctor or psychotherapist.
What are the side effects of antidepressants?
All medications can have side effects, including antidepressants. These are not exactly rare.
Especially at the beginning of treatment can be used for up to Half of the patients unwanted side effects occur. These can be:
– Headache – problems with the circulation – inner restlessness – dryness of the mouth – sexual unwillingness – diarrhea and nausea – dizziness and trembling.
If you take other medications regularly in addition to antidepressants, the risk of side effects increases.
Especially in older people, it can also cause unsteady walking, which can lead to serious falls with bone fractures.
In very few extreme cases serious side effects can also be triggered by taking antidepressants, such as:
– Heart problems – Epileptic seizures – Damage to the liver.
How likely is a relapse?
A mental illness, such as depression, applies never as finally cured. This means that a relapse can occur at any time. It is important to avoid a relapse that you also follow the above tips In your normal everyday life Take to heart and give yourself a positive outlook on life.
What are the home remedies for depression?
In addition to treatment with pharmaceutical medications, there are also a lot of home remedies that can be supportive in the case of depression. The simplest home remedy is a healthy and conscious diet.
Plenty of fresh fruits and vegetables, as well as high-quality proteins and an adequate intake of Vitamins and minerals are the basis for a healthy body and mind. You can also special natural food supplements support in the fight against depression.