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How to pull myself out of depression


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  • SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders.

    Also visit the online treatment locator.

SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

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In 2020, the Helpline received 833,598 calls. This is a 27 percent increase from 2019, when the Helpline received a total of 656,953 calls for the year.

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How to get out of depression: effective advice from psychologists

How to get out of depression: effective advice from psychologists | Restorative medicine center "Altiva"

Depression is the most common mental disorder worldwide. It can occur in people of different status and age, in any life period. This disorder reduces the quality of a person’s life: it interferes with enjoying what is happening, working, maintaining social relationships, and even serving oneself.

5 ways to get out of depression on your own

There are different forms of this disorder. However, treatment will be most effective if started early. When depression is mild, you can get out of it on your own. To do this, you must follow the recommendations of psychologists, and not selectively, but in combination:

  • Sports. During physical activity (about 30 minutes), the production of the "hormone of happiness", endorphin, increases 5 times. Yoga, aerobics, or dancing can help you get out of depression. nine0011
  • Travel. Interesting trips, unfamiliar places, meeting new people - all this contributes to emotional upsurge. In a state of depression, solitude and loneliness should be avoided. Various hobbies and hobbies help well. And even ordinary walks in the fresh air.
  • Meditation. Stimulates the production of endorphin and norepinephrine, a neurotransmitter associated with mood. Techniques such as art therapy, massages, acupuncture, and the like may also be used.
  • Personal care. One of the main signs of depression is indifference, even to one's own appearance. Therefore, even if there is neither desire nor strength, it is still worth taking care of yourself and, if possible, visiting spas.
  • Healthy eating. If there is no appetite, it is better not to skip meals. In depressive conditions, immunity is often impaired, so it is better to focus on fruits and vegetables rich in vitamins and microelements.

During a period of depression, you should not make important decisions, because. the surrounding world is perceived biased. nine0004

Do's and don'ts for depression

Most people with depression don't realize they need help. There is no universal cure, but psychologists give recommendations on what exactly should not be done in this condition:

  • Alcohol. Alcoholic drinks can restore the joy of life for a very short period. In addition, many people suffering from depression often experience alcoholism or drug addiction.
  • Bad habits. People in a depressed state have low self-esteem, they are not interested in anything. They have no desire to even move, they can lie for days and do nothing. It is necessary to fight against this, it is impossible to follow the lead of such pernicious desires. nine0011
  • Ignore medication. Such severe forms of depression as chronic, bipolar, endogenous, cannot be cured without medical help.

Overcoming depression: when specialists are indispensable

Depression is a serious disorder that often requires medical attention. Therefore, contacting specialists is the most preferable and effective option. When there is neither the strength nor the desire to do anything, it is very difficult to get rid of a depressive state on your own. And when it comes to severe forms of depression, it is almost impossible. In such cases, treatment consists of several stages:

  • Taking antidepressants. The selection of the drug is carried out by the attending physician. The selection takes into account interactions with other drugs, previous treatment results and other indicators.
  • Psychotherapy. Interpersonal, psychodynamic, cognitive behavioral and other therapies may be used. The use of these methods allows patients to look at the world in a positive way, learn to overcome depressive attacks, and also recognize signs of their approach. nine0011

The effects of antidepressants appear after a while: usually, the drugs begin to work a few weeks after the start of administration, and their effect lasts for six months to a year. And psychotherapy is especially important when working with patients diagnosed with major depressive disorder. Therapy helps to cope with feelings of fear and hopelessness.

Remember, timely treatment will help prevent more severe forms of depression and greatly improve the patient's quality of life. nine0048

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How to help a person with the development of a depressive state?

Depression: concept, mechanism of occurrence nine0050

Depression can be described as a mental disorder in which a person experiences a period of time, bad mood persists and the loss of the ability to experience pleasure from any positive events in life.

A person suffering from a depressive disorder is characterized by such conditions as: depression, anxiety, melancholy and depressed mood.

According to official data published by the World Health Organization (WHO), this disease affects nearly 350 million people worldwide. Treat depression only 50% of this number. In other cases, the absence vital energy and interest are attributed to the blues, laziness or bad character. nine0004

What happens in the body of a person suffering from depression?

The limbic system is responsible for sleep, memory, emotions and other processes in the human body. It is a combination of various structures of the brain.

In a healthy person, the components of the limbic system work according to the following principle:

  1. Prefrontal cortex - responsible for processing information, prevents excessive activity of the tonsils. Stimulates a person's motivation for something, influences decision-making and behavior. nine0011
  2. Hippocampus - responsible for emotions (both positive and negative), provides a transition of short-term long-term memory, helps to keep attention and concentration on something.
  3. Amygdala - activated at the time of the appearance of fear in a person and feelings of anxiety. This structure forms memories associated with experienced emotions.

With depression, a number of changes occur in the functioning of the limbic system. There is a lack of neurotransmitters in the body (chemicals that provide contacts between nerve cells). nine0057 As a result of this failure, all other structures begin to work incorrectly:

  1. The prefrontal cortex does not process information correctly, stops inhibiting the activity of the amygdala. This results in symptoms such as: a change in a person’s mood, the appearance of a feeling of anxiety, loss of motivation to do something.
  2. The volume of the hippocampus decreases, as a result of which a person's memory deteriorates, he becomes distracted and cannot concentrate. nine0011
  3. As a result of a change in the size of the amygdala, a person develops fear, anxiety, mental disorder.

It has been established that during depression in the human body there is a lack of such neurotransmitters as: dopamine, serotonin and norepinephrine. In some cases, there is also a decrease in endorphins.

Main symptoms of depression

To better understand what depression is in a person, it is necessary to consider the main symptoms of this condition:

  1. Decreased self-esteem - a person ceases to adequately evaluate himself, it seems to him that that he is the worst and does not deserve anything good in life.
  2. Thinking errors - a person has attitudes in his head: “no one needs me”, “no one understands me”, “everything around is very bad”. He feels alienated and alone.
  3. Loss of interest in what is happening around - the patient becomes indifferent to his life, former aspirations, interests and hobbies. Sometimes even food loses its former bright taste. nine0011
  4. Lack of desire to do anything - ordinary things (cleaning, washing or cooking) to a person with depression is difficult. He has to do his best.
  5. Sleep and appetite disorders - interest in food may be lost, due to which a person begins to rapidly lose weight. The reverse situation is also possible - constant uncontrolled overeating. In this way, the patient tries relieve tension. Also, depressive disorders are often accompanied by insomnia or constant drowsiness. nine0011
  6. Mental and motor retardation - such symptoms are characteristic of depression, which has turned into a severe form. The sharpness of the mind disappears, thoughts are confused, it is very difficult for a person to concentrate on anything.
  7. Increased vulnerability - such people are much easier to hurt and offend. Moreover, such a reaction can occur even on the most harmless things or words.
  8. In advanced cases, persistent apathy may eventually lead to suicidal thoughts. Many cases are known when people with depression commit suicide. nine0011
  9. Depression is often accompanied by deterioration in physical condition. For example, you may receive: permanent headaches pain, indigestion, a feeling of heaviness in the chest, pain in the heart, etc.

Depending on the nature of the course of the disease and the degree of neglect, certain symptoms may manifest themselves more or lesser degree. Some of them are completely absent, but the problem still exists and needs to be addressed.

How is the disease progressing? nine0050

In most cases, depression develops gradually from small to large.

The first faint signals appear first. For example, sleep problems may appear, a person becomes irritable, unwilling to perform his usual duties.

As the disease progresses, the symptoms intensify and after one or two months all typical signs of depression.

The course of this disease is uneven. Some people experience periodic worsening of the condition. Wherein the rest of the time they are completely normal. nine0004

On average, a depressive disorder can last 6 to 8 months. If apathy dragged on for more long period, then we are talking about chronic depression (2 or more years).

Causes and factors that provoke the development of depression

Depressive disorder can develop for a variety of reasons. The main of them include the following situations: high position in society, etc. In this case, a person may develop reactive depression, as a reaction to the events taking place around. nine0011

  • Personal characteristics of a person - for example, such a problem is often faced by perfectionists who strive to do everything perfectly. As a result, the endless pursuit of perfection leads to burnout and loss of interest.
    People with low self-esteem are also prone to depression. They believe that they are not worthy of a good life and cannot earn the recognition of others.
  • Depression of unknown etiology - it develops on its own and does not have any specific causes and motives. This condition in medicine is called endogenous depression. nine0011
  • Cold season - with the departure of the sun and bright light, many people get a depressive mood. Such exacerbations are more common in winter and autumn. This condition is called seasonal depression. (This phenomenon is described in more detail below).
  • Taking certain types of drugs - depression may appear as a side effect after taking corticosteroids, sedatives and other medications. Usually after stopping taking one or another drug, the depressive disorder goes away. nine0011
  • Neurological or thyroid disorders known to develop depression against the backdrop of other diseases. For example, it occurs in 50% of people with hypothyroidism. (a malfunction of the thyroid gland, as a result of which the production of hormones by it decreases).

    • In addition to direct causes, there are also many additional factors that provoke the appearance of depressive disorders. These include: pregnancy, psychological trauma suffered in childhood, somatics, etc. nine0004

    Classification of depressive states

    Today there are many different approaches to the classification of depressive disorders. Some of them are already outdated, others have not yet been fully proven.

    We will single out several officially confirmed forms of depression that are included in the ICD-10 (international classifier of diseases).

    Depending on the nature of the course of the disease, depression is divided into three types:

    • mild - has no pronounced symptoms, so it is often confused with short-term melancholy and sadness. nine0011
    • medium - clinical signs begin to appear more clearly. The man still has strength be a full member of society
    • severe - this form has pronounced symptoms. The person practically loses the ability to normally function in society, delusions appear, and sometimes hallucinations.

    Depressive disorders are divided into several groups depending on the cause of development. Main forms of depression:

    • endogenous - the disease develops for no apparent reason,
    • reactive or psychogenic - characterized as a reaction of the human psyche to difficult events, happening around (death of a loved one, bankruptcy, etc.),
    • seasonal - occurs periodically, usually associated with a lack of heat and bright sunlight,
    • pharmacogenic - is a side effect of taking certain types of drugs. For example, the use of neuroleptics can lead to the development of neuroleptic depression, nine0011
    • somatogenic - appears as a result of somatic diseases (for example, against the background of atherosclerosis, head trauma, etc.),
    • postpartum - 12-16% of women experience it in the first months after the birth of a child.

    In addition to the above classifications, many other types of depression are known. For example, depending on predominant symptoms, it may be anxious, melancholy, lethargic and undifferentiated.

    According to the nature of the course, depression is divided into:

    • unipolar (stable condition during the entire period of illness),
    • bipolar (symptoms of depression may change into a phase of mania),
    • dysthymia (preservation of apathy for 2 or more years without pronounced symptoms),
    • cyclothymia (regular changes in mood from an excited state to apathy and vice versa).

    Features of the manifestation of depressive states

    Depressive disorder can be different for each person. Gender plays an important role here. the patient's affiliation and age. nine0004

    Women's, men's and children's depression have been found to have their own characteristics. Let's look at them in more detail.

    Among women

    Women are more prone to depression. Of all the cases, two-thirds are female.

    For example, the well-known German psychologist W. Nuber associates this pattern with a high level of stress women's load (as opposed to men's).

    The main causes of depression in women include:

    • hormonal changes occurring in the body (as a result of a change in the menstrual cycle (PMS), pregnancy, miscarriage, menopause, etc.),
    • premenstrual dystrophic disorder (PMDD) is considered a more severe form of PMS. In this case, before the onset of menstruation, a woman begins to have a pronounced depression,
    • postpartum period - against the background of a radical restructuring of the body as a result of the birth of a child, many women develop depression. Often it is the result of an exacerbation of mental disorders, who were present before pregnancy, nine0011
    • emotional burnout - this especially often happens to mothers in the first year of a baby's life, when he needs in especially careful care. Constant lack of sleep, lack of time for yourself, poor nutrition - all of these factors can result in a depressive disorder.

    Regardless of the cause of the appearance, it is very important to notice the first signs of the disease in time and contact for qualified medical care. It is much easier to solve the problem at the initial stage than to fight with severe consequences of a neglected form of depression. nine0004

    In men

    Men are less likely to develop depression than women, but they are also susceptible to this disease.

    The main factors provoking the onset of depression in a man are most often:

    • stressful work,
    • problems in personal life,
    • lack of any significant achievements,
    • bad marriage, etc.
      • nine0020

      During depression, men may exhibit the following behaviors: maximum immersion in work or any other activity, alcohol abuse, aggression and irritability, etc. may appear.

      In children

      It may seem strange to some, but not only adults are affected by depression. Often there are cases when this disease develops in children and adolescents.

      It has been found that depression occurs in almost 5% of children and adolescents aged 10-16 years. This disease often leads to an increase in morbidity, disability and an increase in the frequency of suicide. nine0004

      Causes of depression in children and adolescents:

      • difficult relationship with parents (use of physical and emotional pressure),
      • difficulties with social adaptation in the team (lack of friends, ridicule of classmates, etc.),
      • suffering from excessive parental care or vice versa indifference,
      • unhappy love in adolescence, etc.

      Depression or temporary blues: how to recognize? nine0050

      Depression is often confused with the usual apathy that every person experiences from time to time. Indeed, at the initial stage, these two states are quite easy to confuse. However, as the disease progresses, the typical signs of depression begin to appear more clearly.

      Let's look at a few key differences between depression and temporary blues:

      1. Prolonged depression - simple apathy usually does not last more than a couple of days. If a bad mood persists for a long period (from several weeks or more), then this is a reason to think. There is a high probability that depression is approaching you. nine0011
      2. Lack of response to positive events - probably many of us have experienced a situation that when a bad mood immediately changed after receiving positive news.
        In the case of depression, everything is much more complicated. Here, even pleasant events cannot affect the depressed human condition.
      3. The appearance of additional symptoms - depression is often accompanied by fatigue and weakness, inability to concentrate one's attention, loss of working capacity, irritability, fasting or vice versa overeating, etc. nine0011

      With the development of a depressive state, it is very important to make an early diagnosis, since to treat such a disease Much easier in the beginning. Without proper attention, it can progress very quickly and lead to to disastrous consequences (severe mental disorders, the development of other diseases against the background of complete loss of strength, suicidal thoughts, etc.).

      Signs of seasonal depression

      Often people begin to feel depressed with the arrival of the cold season (autumn, winter). This is quite logical: daylight hours are shortening, there is no bright sunlight, and the air temperature is dropping. All these factors cause drowsiness, lack of desire to do anything and a general deterioration in mood. nine0004

      However, the usual autumn blues should not be confused with depression. In medicine, she was given the name - seasonal affective disorder (SAD).

      A distinctive feature of this disease is that the symptoms of depression are exacerbated mainly in the autumn-winter period. At the same time, this condition is associated with a lack of sunlight.

      Speaking from the point of view of medicine, we can name the following main reasons for the development of SAD:

      • increased production of melatonin, nine0011
      • insufficient amount of serotonin,
      • failures of circadian rhythms of illumination,
      • increased response of cortisol and prolactin to serotonin.

      With the advent of spring and then summer, the symptoms of seasonal depression disappear completely.

      When asked what to do with seasonal depression, doctors recommend spending more time outdoors during the day to get the amount of sunlight the body needs (you can walk or even just sit by the window). nine0004

      Development of depression due to trauma

      Sometimes depression can be caused by a traumatic brain injury (TBI). For example, as a result of a fall from a height, a strong blow, an accident, etc.

      There are the following three types of depression that can develop against the background of TBI:

      1. Sad - appears with a slight or moderate bruise of the temporal region of the right hemisphere. Distinctive features of sad depression: the appearance of a feeling of longing in the patient, slow pronunciation of words, slow motor reaction, memory failures, distracted attention and asthenia (weakness and increased fatigue). nine0011
      2. Anxious - is the result of a slight or moderate bruise of the left temple. This condition is more common in people of mature age, writing with the right hand (right-handers).
        Typical symptoms: constant feeling of anxiety, the patient is restless, tossing about, taking deep breaths and looks around. Also, this behavior is often accompanied by the utterance of disturbing speeches.
      3. Apathetic - occurs with TBI of the anterior part of the brain. The main distinguishing feature: a person becomes everything indifferent and sad. Such patients are lethargic and have no interest in anything, including themselves. nine0011

      It has been established that in almost 68% of people who are in the acute period after TBI, depressive states described above develop.

      Diagnostic methods

      In the treatment of depression, the timely diagnosis of this disease is of great importance. The sooner it is detected, the easier it will be to stop the symptoms.

      Depressive disorders are usually diagnosed by a psychotherapist. A clinical psychologist is also often involved. nine0004

      As a rule, the diagnosis is made in the course of a conversation with the patient. The profile doctor asks in detail about the condition, manifesting symptoms, periods of deterioration or a sharp improvement in the condition. During the diagnostics, the following main tasks:

      • accurate determination of the presence of depression in a person,
      • General assessment of depression,
      • measurement of certain symptoms resulting from depression (eg, anxiety, suicidal thoughts, etc.). nine0011

      In addition to the conversation, special tests and questionnaires are used to diagnose depressive disorder.

      Diagnostic sets of criteria are also used to make an accurate diagnosis, based on which assessment of the patient's condition. The most famous include ICD-10 (according to this model, all symptoms of depression are divided into into typical and additional) and DSM-IV-TR (depression is diagnosed if within 2 weeks marked at least 5 out of 9established symptoms).

      In addition, patients with mood disorders are also advised to take some surveys. This is necessary in order to exclude the somatic origin of depression. For example, thyroid ultrasound is often prescribed. This diagnostic method will reveal hypo- or hyperthyroidism. It is known that such pathologies often provoke the development of depressive disorders.

      Today, the detection of depression is greatly hampered by the patient's attempts to remain silent about his condition. The reasons for this behavior may be different: someone is afraid of antidepressant treatment, another part of patients they are afraid of condemnation from friends and acquaintances, there are also those who associate their condition with a bad character, laziness, etc. nine0004

      Treatment for depressive disorder

      After making an accurate diagnosis, the next question arises - how to help yourself with depression?

      In modern medicine, there are many different methods of dealing with this condition that have proven their effectiveness.
      Consider the main ones:

      1. Drug therapy - the mainstay of treatment is taking antidepressants (stimulant, sedative or balanced action). For mild or moderate depression, drugs based on herbal ingredients. nine0011
      2. Psychotherapy - in this case, the means of mental influence on a person suffering from depression are used. Known methods of psychotherapy: behavioral (aimed at increasing the patient's activity, developing self-control), interpersonal (teaching social skills), family, etc. Psychotherapy can be used as an independent treatment for depression, or in combination with taking antidepressants.
      3. Physical activity - sometimes a person suffering from depression is assigned a set of exercises. To get the effect, sports should be regular (2-3 times a week). Support from family and friends is welcome. nine0057 The main condition for this method of treatment is the patient's desire to engage in physical activity.
      4. Electroconvulsive therapy - with the help of an electric current, controlled convulsions are induced in the patient. As a result of this effect on the brain, substances that improve mood begin to be released. This method of treatment is usually prescribed for patients suffering from prolonged and persistent depression.
      5. Other therapies - this may include light therapy (used for seasonal depression), sleep deprivation (minimization or lack of sleep), music therapy, etc. nine0011

      With the development of depressive disorders, it is strongly not recommended to self-medicate. First of all, this concerns the use of antidepressants. Not all of them are suitable for a particular case. It all depends on the degree of neglect of the disease, the severity of symptoms and many other factors. If the antidepressant is chosen incorrectly, the patient's condition will only worsen.

      Depression in a loved one: how to help? nine0050

      Lack of understanding and consideration from relatives and friends is one of the common problems experienced by people who are depressed.

      Very often people around regard such a state as laziness, bad character, gaps in education, etc. Ultimately, the lack of attention to a person with depression leads to quite serious consequences.

      If you have noticed the first symptoms of depression in someone close to you, then these tips will help alleviate the condition of a loved one:

      1. Create a comfortable and peaceful atmosphere in your home - this can be a change in something in the interior, buying some kind of accent item, rearranging furniture, unloading space, etc.
        People with depression are often unable to relax and feel safe, so it is important to create nice atmosphere around.
        It is also necessary to ensure the flow of clean fresh air into the room. To do this, set breather. This is a compact supply ventilation system that will get rid of high concentrations that depress the immune system, carbon dioxide. nine0011
      2. Don't underestimate the difficulties your loved one has experienced. Even if at first glance they seem insignificant, in fact, everything can be much more complicated.
        Also in this case, such on-duty phrases as: “Do not invent”, “Nothing terrible is happening”, "Do something", etc.
        A person must be listened to and allowed to express all the experiences that he experiences.
      3. A person with depression should be advised carefully. Depression is primarily a disease which cannot be cured with valerian or sports. This is where professional help is needed. Therefore it is better to advise to descend or go to the psychologist or the psychotherapist. Even better would be to go with him. nine0011
      4. Help in solving everyday issues - for a depressed person, any ordinary affairs are given with great difficulty, require a lot of work, so try to provide all possible assistance.
      5. Do not leave your loved one even if he resists. Very often during depression people become more irritable, may be aggressive. In this case, you should try to find an alternative approach to the patient. The main thing is not to leave him alone with his difficult condition.
        Learn more