15 ways to fight depression

Severe depression is characterized by low self-esteem, feelings of guilt and even suicidal thoughts. The physical condition is disturbed: weight decreases (less often - increases), sleep is disturbed, and unpleasant pain occurs in different parts of the body.

In the brain, although temporary, quite pronounced changes occur in the biochemical and physiological processes of nerve cells: disturbances in the ratio of excitation and inhibition processes, changes in the exchange of neurotransmitters, etc.

Getting out of severe depression requires the help of a doctor. Depressive conditions are treated by a psychiatrist and psychotherapist. Only a doctor has the necessary knowledge in the field of psychology, physiology and biochemistry of the body, and knows the mechanisms of development of a depressive state.

Each person with depression has their own individual combinations of causes and mechanisms for the development of a depressive state. The doctor finds them out and accordingly selects treatment tools: medications, diet, rest, sleep, isolation from external stimuli, psychotherapy, physical therapy, etc.

Recent research in the field of neurophysiology has shown that severe depressive conditions are characterized by significant, but often completely reversible changes in brain function and mental state.

The most important thing to know is that depression (even severe) is a reversible condition!

Diagnostics

It is necessary to distinguish severe depression from other forms of the disease. Patients suffering from severe depression often experience bouts of crying and sudden weight loss or weight gain. Patients experience fatigue, have an increased need for sleep, and suffer from chronic pain. An increased need for sleep can be a sign of a nervous disorder. A person ceases to show interest in usual affairs, in his family, he becomes aggressive. Patients often experience suicidal thoughts.

A person suffering from deep depression needs to consult a psychiatrist or psychotherapist who will identify the causes of the disease and select the optimal treatment.

Pathogenesis

The main role in the development of depression is played by changes in neurotransmitter activity that occurs in the neurons of the brain. As a result, the production and interaction of mediators: serotonin, norepinephrine and dopamine are disrupted.

With a lack of serotonin, a person experiences irritability and aggression towards others. Sleep and appetite are disturbed, there is no interest in intimate relationships, and the pain threshold decreases. A lack of norepinephrine causes rapid fatigue, a person experiences apathy, lacks initiative and has poor concentration.

With dopamine deficiency, changes in thinking and motor function are observed. A person does not receive satisfaction from relaxation, sexual intimacy, communication with friends, or favorite foods. Loses any interest in learning and self-knowledge.

Signs

The following are symptoms of severe depression:

• Sleep disorders: difficulty falling asleep at night, insomnia, waking up in the morning, nightmares;
• Feels tired during the day and performance is significantly reduced;
• Inhibited;
• Weight changes: the patient loses weight, or vice versa, weight gain occurs;
• Decreased libido;
• Hallucinations, delusions;
• Reduced self-esteem;
• The patient feels and behaves insecurely;
• Blames himself and expresses self-deprecating ideas;
• A man sees his future in dark colors and bleakly;
• Having thoughts of suicide

If you notice these symptoms, do not delay - the disease will not go away on its own, contact a specialist.

Classification and stages

The disease is classified according to severity, divided into mild, moderate and severe. The latter may be accompanied by psychosis.

In the first and second degrees of severity, the patient’s ability to work is maintained, but the quality of life noticeably deteriorates. In severe cases, characteristic symptoms are clearly expressed: fatigue, bad mood, decreased ability to work, thoughts of suicide.

The disease is divided into three types:

• chronic;
• recurrent (repeating);
• episodic.

A third of patients are susceptible to a chronic form of the disease, in which a person experiences a depressive disorder for 2 or more years.

The causes of depression are divided into three groups:

1. Endogenous. A person suffers from manic-depressive psychosis, which occurs rapidly and involves alternating between manic and depressive states. Most often, this disease is hereditary.
2. Exogenous. Occurs as a result of exposure to acute or chronic stress.
3. Somatogenic. Interrelated with previous diseases, such as heart attack, head injuries, pathologies of an oncological nature, stroke.

Some patients are prone to seasonal disorders. Mostly symptoms of the disease occur in the autumn and last throughout the winter months.

Treatment of severe depression

It is advisable to begin treatment of severe depression with the weakening and relief of the main symptoms.

The use of antidepressants brings a noticeable improvement in condition and mood. In severe cases, drug treatment in a hospital is necessary. The most effective use of pharmacotherapy is in combination with psychotherapy. Psychotherapy can be carried out in group, individual and family forms.

New treatments such as biofeedback and transcranial magnetic stimulation are also effective for major depression.

In addition to the main treatment, restorative therapy is indicated: walks in nature, massage, etc. The approach to the patient plays a huge role. Patients often show irritation and anger. It is very important that a person with depression receives proper treatment from a doctor.

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Depression and how to deal with it

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What is depression and how to deal with it.
Depression is a mental disorder that leads to a depressed state and can persist for a long time. It can be one-time, repeated after a certain period of time, or permanent. The last option is the most dangerous; it can lead to serious mental disorders.

According to doctors, by 2021 the number of people with this diagnosis will exceed the number of cancer and cardiovascular patients.

Depression is already the cause of 60% of suicides.

Not so long ago, the peak of depression was between the ages of 30 and 40; today it has become sharply “younger” and affects people under 25 years of age.

People of any age are susceptible to depression, including preschool children. There are slightly more patients among older people. The risk of developing depression among single and divorced people is 2–4 times higher than among married people. At the same time, divorced and single men are at greater risk than divorced and single women.

Women develop depression twice as often as men. However, representatives of the stronger sex are much less likely than women to seek help from specialists, preferring to suppress symptoms with alcohol or throw themselves into work.

Apathy and bad mood can occur in completely healthy people. Depressive states are accompanied by motor and mental retardation, anxiety, the cause of which cannot be determined, and insomnia. At the same time, it is difficult for a person to concentrate and make decisions. A bad mood usually goes away within a day or two, but depression can last for months.

True, a state of depression, if it is caused by grief, the loss of a loved one, can also last a long time. But everyday life with its worries and worries about daily bread gradually smooths out the pain of loss.

Causes of depression

The disease can develop under the influence of internal and external factors. Reactive depression occurs as a consequence of a person’s internal experiences caused by serious stress, for example, the death of a loved one, loss of material values, divorce, etc. In these circumstances, a person is oppressed by a feeling of loss and a feeling of complete helplessness. Sometimes depression is a companion to atherosclerosis and hypertension. This condition can also occur in severe inflammatory diseases such as gangrene, when the body is intoxicated with tissue decay products.

Endogenous depression develops with complete external well-being - it is caused by mental illnesses, mainly hereditary, which lead to metabolic disorders.

Internal causes of depression:

• hormonal imbalances, in particular, decreased production of neurotransmitters, primarily serotonin, disruptions in the synthesis of norepinephrine, dopamine;
• hormonal changes in the body during certain periods of life (after childbirth, menopause, puberty);
• systematic use of medications, one of the side effects of which is depression;
• diseases of the nervous and endocrine systems (neurasthenia, hypothyroidism);
• deficiency of vitamins and minerals, especially affecting the nervous system; lack of B vitamins;
• dehydration of the body;
• anemia;
• infectious diseases;
• chronic pathologies;
• lack of sunlight (seasonal depression);
• lack of sufficient oxygen supply;
• alcoholism;
• addiction;
• abuse of sedative and hypnotic drugs.

Symptoms of depression

. To be diagnosed with depression, the following symptoms must be present for at least two weeks:

• loss of interest in the environment and life guidelines;
• constantly low emotional background, pessimism, complete concentration of thoughts on negative events and sensations;
• loss of performance;
• weakness;
• insomnia;
• increased irritability;
• low self-esteem, attacks of self-flagellation;
• loss of appetite;
• weight loss or, conversely, uncontrolled weight gain;
• unmotivated fear and panic attacks;
• decreased cognitive function of the brain (inability to concentrate);
• lethargy;
• excessive fatigue and loss of strength.

Patients suffering from depression are often bothered by headaches, dizziness, discomfort in the heart and abdomen, joint pain, constipation alternating with diarrhea, menstrual irregularities in women, loss of sexual desire, etc. Depression imitates and “mimics” any somatic (bodily) diseases. It is for this reason that doctors have coined the term “masked depression” - for cases when it is “hidden” under the guise of a somatic disorder. If depression occurs, it is very important to treat it like an illness. For example, in hypertension, the mechanism that regulates blood pressure is disrupted, and in depression, the mechanism that regulates mood is disrupted. We do not hesitate to consult a doctor about hypertension, and we should not delay a visit to him for depression.

Depending on the results of the examination, the doctor may prescribe antidepressants - drugs that improve mood, or tranquilizers - drugs that neutralize the effects of adverse external factors on the psyche. In a state of depression, the reaction to any negative situation becomes extremely aggravated and the slightest offense can drive a person crazy. With the help of tranquilizers, you can reduce this susceptibility, creating a kind of protective field, similar to that created by a cast applied to a broken arm.

How to deal with depression

Social causes play an important role in the occurrence of the disease: troubles in the family, at work. If you find yourself in a difficult situation, analyze it and try to simplify it as much as possible.

If you are having troubles at work, tell yourself: “Are my work achievements that important to me? In the end, I was born not for labor feats, but in order to be happy and give happiness to my loved ones.” Don't take on too much. Sometimes the proverb is right: “Work is not a wolf, it won’t run into the forest.” Sometimes allow yourself to give up on everything and fall asleep - but in the morning you will wake up in a good mood and be able to move mountains. A family conflict has arisen, don’t dwell on it, remember what a great worker you are, how valued you are in your service.

If you are experiencing grief, don’t go completely into it, look around and see that someone needs even more sympathy than you. Take care of him and your soul will feel better.

To cope with depression, doctors advise:

• think about good things;
• learn to distinguish failure from disaster;
• rest more often;
• exercise;
• change the situation;
• Praise yourself for any success.

Any physical activity helps lift your mood, not just because you take your mind off your problems. Muscle tone increases, the brain releases natural substances - endorphins, which in their effect on the body are close to antidepressants and antipsychotics. In addition, exercise makes you feel better about yourself, which is very important for further combating depression.

In a healthy body healthy mind. Play sports. Even regular morning exercises can work wonders, a good and proven way to combat impending depression. Just choose a set of exercises so that all muscle groups participate in the work. Jogging, swimming, cycling, horseback riding, and even walking help. And if you have regularly maintained good shape before, now try to exercise until you are completely physically exhausted. This is also a good way to relieve mental stress. Alternate mental work and physical activity. In this sense, moderate, enjoyable work on a summer cottage is a panacea for city dwellers. The sky is blue, the air is fresh, green sprouts are sprouting from the ground, and the muscles ache pleasantly from working with a shovel for half an hour. You definitely need to work, have a range of permanent responsibilities, and be part of a team. After all, with depression, there is often a desire to give up everything and lock yourself within four walls. Under no circumstances should you give in to this, otherwise you may become afraid of leaving the house.

Get enough sleep. As a rule, depression is accompanied by insomnia. Sleep is the best healer. When going to bed, ventilate the bedroom well and, if possible, leave the window open. This will provide a sufficient supply of fresh air, which means you will sleep longer and wake up more alert. For insomnia, if we are talking about mild depression, you can use herbal infusions: valerian, peony, motherwort. Sometimes taking them is enough to normalize the condition and improve sleep. You can put a gauze bag stuffed with crushed valerian roots under your pillow or hang above your bed: their smell has a slight hypnotic effect. Find someone with whom you can have a heart-to-heart talk and share your experiences with him. I do not have anyone to talk to? Cry into your pillow. Tears also bring relief from depression. Live for today. Don’t engage in soul-searching, don’t accumulate grievances, don’t reopen wounds, leave the past in the past. Don't be afraid of the future - most of the disasters you can imagine will never happen. Change your surroundings. Get out into the forest, into the village, walk around the city without any haste, look into places where you have never been before. Depression will not disappear if you close yourself within four walls and mope.

Don't forget about the healing effects of art. For depression, classical music has a beneficial effect.

Diet for depression

Before starting therapy, it is necessary to adjust the diet, enriching it with vitamins, amino acids, and microelements. A number of foods have natural antidepressant properties.

First of all, these include foods rich in the essential amino acid tryptophan, which helps increase the production of serotonin in the brain. The highest concentration of tryptophan is present in mushrooms, oats, bananas, soybeans, nuts, seeds, dried dates, dairy and fermented milk products (cottage cheese, kefir, cheese, whole milk), dietary meat, chocolate, and freshly squeezed carrot juice.

Be sure to enrich your diet with foods containing B vitamins: bee pollen, bran, yeast, including brewer's yeast, whole grain bread, legumes, potatoes, tomatoes, broccoli, cauliflower, leafy greens, green vegetables, citrus fruits, eggs, liver and other offal, meat, fish, cheese, tofu, kefir, buckwheat, corn, spinach, seafood.

It is advisable to include foods rich in iron and vitamin C in the menu. Honey, especially buckwheat and sunflower honey, dried apricots, rose hips and sea buckthorn, a decoction of oat grains, prunes, raisins, and grapes should be eaten daily. We should not forget about foods rich in magnesium, on which the functioning of the heart and central nervous system directly depends. Supplement your diet with cauliflower, nuts, peas, lentils, peaches, avocados, cereals, coriander, basil, and sage.

An important point in the treatment of depression is maintaining a water regime (2 liters of water per day). Scientists have proven that dehydration causes excessive consumption of the amino acid tryptophan, which can reduce the production of “happiness hormones” in the brain.

How to fight depression on your own using folk remedies?

Valerian root . The infusion helps with increased excitability, convulsions, and insomnia. Crushed dry valerian root (2 tsp) is poured with a glass of boiling water, infused for 2 hours, filtered and taken three times a day, 15-20 ml.

Collection of herbs. Herbal tea helps you relax and optimize your mood. Mix hop cones, chamomile inflorescences, valerian root and whole dried lemon balm bushes in a ratio of 2:1:1:1 and grind the plants in a coffee grinder. Two tablespoons of the collection are brewed in a thermos with 0.4 liters of boiling water. The strained tea is consumed in small portions throughout the day, and a glass of infusion is drunk before bed.

Oats. An infusion of oat straw saturates the body with B vitamins and other nutrients for the nervous system. Pour three tablespoons of straw into 0.4 liters of boiling water, leave for 1.5 hours, filter. Take 50 ml 4 times a day.

St. John's wort. Traditional medicine doctors prescribe a decoction of St. John's wort as a proven antidepressant. A dessert spoon of dry raw materials is poured with a glass of hot water and simmered in a water bath for about 10 minutes. The strained broth is taken 3 times a day before meals, ½ cup.

Mint. A proven remedy for relieving attacks of irritability, normalizing sleep, and improving general condition. Boil a tablespoon of dry or fresh mint leaves over low heat for about 10 minutes and take ¾ cup in the morning after waking up and before bed. To enhance the healing properties of the drink, natural honey is added to it.

Soothing baths with a decoction of medicinal herbs. Mix the herbs of rosemary, wormwood and linden blossom in equal proportions. Pour 700 grams of the collection into 4 liters of cold water in an enamel pan, put on fire, bring to a boil, and boil for 5 minutes. The filtered broth is poured into a warm bath. The procedure is carried out before bedtime 2-3 times a week for a quarter of an hour. Such baths help you relax and relieve anxiety symptoms, and also promote a quality night's rest.

Sea salt. Baths with sea salt (3-4 times a week) have proven effective against depression. You can also use salt rubdowns in the morning (a tablespoon of sea or table salt per 1 liter of warm water).

Aromatherapy. A number of essential oils have mild antidepressant properties, in particular, orange, lavender, frankincense, rosemary, clary sage. It is advisable to wear an aroma medallion with the addition of 1 drop of one or a mixture of oils, aromatize rooms, especially before bed, baths (3-4 drops of any of the proposed oils or their combination per 20 grams of the base, which is used as bath foam, cream, honey, salt), enrichment of cosmetics (2 drops per 10 ml of base).

Daily long walks (at least an hour), especially in a forest area, park, or square, play an important role in the treatment of depression. Sports, dancing, yoga, Pilates increase the body’s ability to produce “happiness hormones”, so you should choose the most acceptable and harmonious type of physical activity for yourself.

Healing from depression is a long and difficult path, but combining the methods of conservative and traditional medicine will help you overcome it as quickly and painlessly as possible. Be healthy!

Materials used:

1. AiF Health No. 48 dated November 25, 2010.
2. https://narod-lekar.ru/kak-borotsya-s-depressiey/#ixzz4dkx5Hztv

Etiology of the disease

The classification of depression according to the current edition of the manual of mental disorders involves division into the following groups:

• major depressive disorder;
• chronic depressive disorder;
• depressive disorder with specified or unspecified etiology: premenstrual disorders, depression due to health problems, consequences of taking psychoactive drugs.

Most cases of depression have a clear age link: adolescence or age 20-30 years. Due to mental characteristics, women are more prone to depressive symptoms; the exact reasons for this phenomenon have not yet been established. Some depressive symptoms occur in 30% of patients seeking medical help. Less than 10% of those who apply show signs of deep depression that require competent medical intervention.

The state of demoralization associated with unpleasant incidents in the patient’s life differs significantly from clinical depression. There are a number of characteristic signs indicating temporary psycho-emotional difficulties that disappear within a few days without specific treatment:

• deterioration in mood manifests itself in outbreaks and is not permanent or protracted;
• as events change, a person’s mood improves and his mental state returns to normal;
• low mood can alternate with fun and stable well-being;
• The patient does not have suicidal thoughts, feelings of self-hatred, or feelings of worthlessness.

If the patient is prone to depression due to demoralization, individual signs of major depression may be observed. But even they do not allow us to talk about a disease that requires immediate help.