Tips for getting over depression
SAMHSA’s National Helpline | SAMHSA
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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.
The service is open 24/7, 365 days a year.
English and Spanish are available if you select the option to speak with a national representative. Currently, the 435748 (HELP4U) text messaging service is only available in English.
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.
The referral service is free of charge. If you have no insurance or are underinsured, we will refer you to your state office, which is responsible for state-funded treatment programs. In addition, we can often refer you to facilities that charge on a sliding fee scale or accept Medicare or Medicaid. If you have health insurance, you are encouraged to contact your insurer for a list of participating health care providers and facilities.
The service is confidential. We will not ask you for any personal information. We may ask for your zip code or other pertinent geographic information in order to track calls being routed to other offices or to accurately identify the local resources appropriate to your needs.
No, we do not provide counseling. Trained information specialists answer calls, transfer callers to state services or other appropriate intake centers in their states, and connect them with local assistance and support.
What Is Substance Abuse Treatment? A Booklet for Families
Created for family members of people with alcohol abuse or drug abuse problems. Answers questions about substance abuse, its symptoms, different types of treatment, and recovery. Addresses concerns of children of parents with substance use/abuse problems.
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Assures teens with parents who abuse alcohol or drugs that, "It's not your fault!" and that they are not alone. Encourages teens to seek emotional support from other adults, school counselors, and youth support groups such as Alateen, and provides a resource list.
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Family Therapy Can Help: For People in Recovery From Mental Illness or Addiction
Explores the role of family therapy in recovery from mental illness or substance abuse. Explains how family therapy sessions are run and who conducts them, describes a typical session, and provides information on its effectiveness in recovery.
For additional resources, please visit the SAMHSA Store.
Last Updated: 08/30/2022
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Depression and depressive conditions. Help with treatment.
Be satisfied with what you have in life. Be grateful also for what does not belong to you, for it relieves you of many unnecessary worries. But try to get what you really need and make the best use of every minute of your life.
One of the most common diseases on earth is depression. Thus, according to the WHO, more than 150 million people worldwide suffer from depression. According to Russian health care, about 15 million people suffer from depression in Russia. According to American psychologists, women suffer from depression twice as much as men. In adolescent boys and young men, depression is often accompanied by breakdowns, and in girls and young women it is accompanied by eating disorders (anorexia and bulimia).
Depression is an affective state characterized by a negative emotional background, with changes in the sphere of motivational, cognitive representations and general passivity of behavior.
Churchill, who suffered from bouts of depression, called this illness "black dog". Other famous people who suffered from manic-depressive states gave different names to this disease: "Edge of the abyss", "Endless darkness in reality", "All-devouring flame of the soul".
Here is what Curtiss A., author of Depression, writes about depression. Due to chronic severe depression, my life was empty and my marriage slightly collapsed. … Living in depression is like being in a torture chamber. But you can learn to get out of there . .. However, over the past 15 years, I have been so rarely inclined to consider a depressive state that now I am inclined to consider depression not as a pathology of the psyche, but as a strict spiritual mentor.
As Izard KE points out, most psychoanalysts agree that the most important components of depression are the loss of self-esteem, self-confidence and self-esteem.
The experience of depression includes the following fundamental emotions: sadness (key emotion), disgust, contempt, anger, fear, guilt, and embarrassment. According to Izard K.E. anger, disgust, contempt are manifested by a person both in relation to himself and in relation to other people.
When depressed, a person experiences negative emotions: depression, melancholy, despair. Volitional activity is sharply reduced. Decreased self-esteem. A person may feel guilty for the events of the past, those unpleasant events that occurred through the fault of a person.
During the period of depression, slowness, lack of initiative, and rapid fatigue are characteristic, which leads to a sharp decrease in productivity in one activity or another.
With prolonged depression, suicide attempts are possible.
In healthy people, depression can occur in the event of a difficult life situation, including the loss of loved ones, divorce, infidelity, infertility (inability to become a mother or father), unfulfilled hopes and other circumstances.
In addition, there is pathological depression as one of the main psychiatric syndromes.
- Biological factors (organic and endogenous, i.e. innate nature). With biological factors, medications are most often used in the treatment.
- Psychosocial factors (of a psychological nature). With the predominance of psychosocial factors, various methods of psychotherapy are used.
There are two types of depression:
- Psychogenic depression;
- Endogenous depression.
The consequences of depression are:
decrease in labor activity, alcohol and drug use, frequent divorces, death due to suicide.
Alexander Lowen in his book "Depression and the Body" writes that "the depressive reaction immobilizes a person. He finds himself unable to muster the strength to carry on with his usual activities. He feels defeated, hopeless, and as long as the state of depression persists, he sees no point in making any effort. … A depressive reaction can often have no obvious cause. In many cases, it occurs when a person is approaching the realization of his goal or has achieved it.
Depressive syndrome According to Zharikov N.M., Tyulpin Yu.G. The main symptom of depression is a decrease in mood, slowing down of thinking, and motor retardation. A person complains of longing, depression, sadness. A person does not show a reaction to either a joyful event or a sad one. Feelings can be of varying intensity - from slight pessimism and sadness to the feeling of a "stone in the heart."
Slowing down of thinking is expressed by slow monosyllabic speech, long thinking of the answer. In a more complex case, the person is silent, spontaneous speech is absent.
Motor retardation is revealed in stiffness, slowness, slowness. In severe depression, depressive stupor is possible.
Depressed people have low self-esteem, they consider themselves insignificant people. They are pessimistic about not only their present, but also their past and future. In severe depression, delusions of self-blame and self-destruction are often formed.
Appetite is sharply reduced, sometimes on the contrary there are bouts of overeating.
No interest in the opposite sex.
Women stop doing housework, cannot take care of young children, do not pay attention to their appearance.
Men can't cope with their favorite work, unable to get out of bed in the morning, get ready and go to work, they can lie all day without sleep. Patients do not enjoy anything.
Patients sleep poorly at night and cannot rest during the day. Waking up in the early morning hours is especially characteristic, after which the person can no longer fall asleep. How to get out of depression?
Tips for reducing depression
To improve mood, it is recommended to move more, increase the duration of sleep, take a warm shower before bed, but do not wipe the skin dry. For the treatment of seasonal depression, phototherapy (staying in a solarium) is effective. Go skiing in winter.
It is desirable to use light wallpaper and furniture in the interior of the apartment. Nowadays, some people have a tendency to use dark colors in the apartment.
Depressed patients are encouraged to photograph clouds, especially in sunny weather. Be more often in nature.
Keeping diaries helps a lot, where it is recommended to reflect all the good things that happened during the day.
Swimming, jogging, walking in the park, cycling, roller skating helps a lot.
Dance classes are good for women, for example, in the fitness club, various dance programs are practiced.
Listening to music is good for regulating your emotional state. There is a whole list of these works, but it is better to listen to your inner voice and listen to what you want at a given time and exactly as much as you want in order to enjoy this process.
Yoga will help you find peace of mind.
Hobbies: knitting, embroidery, drawing, photography, making various crafts from natural materials, designing various models of aircraft, sailboats, tanks, etc. It helps well in expressing one's feelings, one's condition, writing stories or poems.
Medical treatment It is prescribed for patients with mild, moderate and severe manifestations of depression. A necessary condition for the effectiveness of treatment is cooperation with the doctor: strict adherence to the prescribed therapy regimen, regular visits to the doctor, a detailed, frank account of one's condition and life's difficulties.
Proper therapy allows in most cases to completely get rid of the symptoms of depression. Depression requires specialist treatment. The main class of drugs for the treatment of depression are antidepressants. Currently, there are various drugs in this group, of which tricyclic antidepressants (amitriptyline, melipramine) have been used since the late 50s. In recent years, the number of antidepressants has increased significantly.
The main advantages of new generation antidepressants are improved tolerability, reduced side effects, reduced toxicity and high safety in case of overdose. Antidepressants are a safe class of psychotropic medications when used properly and as directed by a physician. The dose of the drug is determined individually for each patient. You need to know that the therapeutic effect of antidepressants can appear slowly and gradually, so it is important to tune in positively and wait for it to appear.
Help from loved ones is also important in overcoming depression
The support of loved ones, even when the patient does not express interest in it, is very important in overcoming depression.
In this regard, the following advice can be given to relatives of patients:
- remember that depression is a disease in which sympathy is needed, but in no case should you plunge into the disease along with the patient, sharing his pessimism and despair. You need to be able to maintain a certain emotional distance, all the time reminding yourself and the patient that depression is a transient emotional state
- studies have shown that depression is especially unfavorable in those families where many critical remarks are made to the patient. Try to make it clear to the patient that his condition is not his fault, but a misfortune, that he needs help and treatment
- try not to focus on the illness of a loved one and bring positive emotions into your life and into the life of your family. If possible, try to involve the patient in some useful activity, and not remove him from business.
Material prepared by neurologist Nadezhda Lapina.
How to overcome depression? learn to enjoy life!
Depression is a complex of mental disorders associated primarily with the emotional sphere. Depressed people experience anxiety, sadness, guilt, or apathy. They complain of a lack of energy, constant fatigue, poor performance and sleep disturbances. If depression drags on and the state of mind does not return to normal after 2 weeks, then it can adversely affect physical health. We tell you how to overcome depression and learn to enjoy life.
An effective way to overcome depression is to evaluate your mood at certain hours on a 5-point scale. It is necessary to observe yourself for 1-2 weeks, make notes, and then review them at your leisure. So you make sure that not everything is hopeless. Many depressed psychologists find their mood improves when they work, play sports, or hang out with friends. This will help you believe that you can improve your condition.
Planning and anticipating pleasant events
One of the manifestations of depression is apathy and the loss of the ability to rejoice. You need to fight this state of mind and force yourself to do things that used to bring joy. It can be a walk in the park, a picnic trip, a trip to the theater. You can just take a bath, read or listen to your favorite music. Yoga, attending music lessons and cooking courses, participating in hikes are great help. Any communication and personal growth is an excellent cure for depression.
Attention! It is useful to make a list of events that would please you in the long term (for a month, a year). Their expectation will positively affect the mood and state of mind.
Maintaining social connections
Getting rid of depression is easier when you are not alone. Don't stop talking to friends and family. Loneliness exacerbates the problem. Depression is overcome faster by those who are open to new relationships.
Try to visit and invite friends to your place. Do it without enthusiasm, but do it anyway. If communications were interrupted during the crisis, call your friends, apologize for not making themselves felt for a long time, ask how they are doing.
Caring for others
Egocentrism contributes to the development of depression. The person feels sorry for himself. This aggravates the situation. We need to break the vicious circle.
It is helpful to start doing something for others, especially for those who are in a socially disadvantaged position or have serious health problems and allow you to look at your situation in a different way. You will realize that you are not so bad.
It is useful to volunteer, to help people in difficult life situations and just your friends who need it. Some find relief from caring for animals.
It may sound strange, but be your own best friend. You yourself must cheer, comfort and inspire. Find for yourself the words that you would say if your friend was depressed. Do not engage in self-criticism and do not be tormented by the mistakes you have made. Try not to repeat them. Accept yourself the way you are. Be kind to yourself and you will have fewer reasons to be sad.
Attention! Do whatever you can to bring joy into your life. She is contagious. Attend festivals, folk festivals and various festivities, even if such a thought does not inspire enthusiasm. Over time, you will get a taste, get rid of gloomy thoughts, begin to feel the taste of life and overcome depression.
Please note that all information posted on the site Prowellness is provided for informational purposes only and is not a personal program, a direct recommendation for action, or medical advice. Do not use these materials for diagnosis, treatment, or any medical procedure. Consult your physician before using any technique or using any product. This site is not a specialized medical portal and does not replace the professional advice of a specialist.