How to get out of a deep depression

  • Jul 26, 2021
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How to get out of a deep depression

Depression is one of the most common and serious mood disorders that exist. It is characterized by a feeling of constant discouragement, frustration and sadness and, if left untreated properly, it can worsen to major depressive disorder or depression deep. These types of psychological problems must be approached with great care and under the supervision of a professional.

If you want to get ahead, not only will you need good self-help keys, to know how to get out of a deep depression, you are going to need willpower, support and the advice that we offer you in the following Psychology-Online article.

First of all, if you have not been diagnosed with depression, you should go to a specialist to detect exactly what is happening to you. Once you start your treatment process, it is important that you make a series of changes in your lifestyle to. Next, we advise you five dynamics very effective to know how to get out of a deep depression:

1. Focus the first efforts on doing activities

According to the DSM-V diagnostic manual

[1], a characteristic symptom of depression is unwillingness or apathy. In order to combat this psychological disorder, it is important to focus your efforts on maintaining activities with which you can preserve your ability to enjoy and be willing to do so.

2. Practice positive thinking and self-talk

Self-esteem is a basic pillar of our psychological well-beingFor the same reason, it is very important to maintain a positive dialogue directed to yourself. If much of what you say to yourself is based on comments, criticism, and pressure, you are likely to have a harder time coming out of a deep depression.

3. Boost your self esteem

When we are depressed, we tend to get stuck in a spiral of sadness and low self-esteem, not being able to overcome the bumps of life, we sink more and more and so on. Some exercises to strengthen self-esteem are positive thinking, cognitive restructuring, identify self-destructive thoughts ...

4. Follow the advice of your therapist

If you have gone to a psychologist or psychiatrist for advice during this process, it is important that you heed her advice and requests. Remember that he is a professional who is dedicated to improving the emotional states of people and, as such, he knows what can go well for you. In some cases, it is possible that a psychiatrist has prescribed some type of antidepressant and, although not should be taken for a long period of time, if they have been prescribed you should take them following their instructions.

5. Appreciate the little details

Despite living complicated moments, life is full of details full of light that can give us a little hope in this process, learn to appreciate a delicious food, a quiet walk, a hug... all those things that seem unimportant, end up being key elements to get out of a serious depression.

How to get out of a deep depression - What to do to get out of a depression

It is normal to think that you are alone and that no one can help you when you are suffering from a major depressive disorder. However, it is important that you know that you cannot overcome a depression alone. Dare to express your problems to your friends and family and ask for help. If you do not have a social circle of support, you should contact a professional immediately so that he or she can advise you and accompany you on your path to self-improvement.

How to get out of a serious depression

The first step to get out of this situation is to detect what state is your mind and at what level does depression affect your day-to-day life. For this, there are several tests or depression tests such as the BDI[2] (Beck Depression Inventory) or the depression test of Goldberg.

Second, you should seek help to be able to solve all the previously detected problems. This help can come from friends, family, and a specialized mental health team. As we have mentioned, it is very difficult to get out of a depression alone.

How to get out of a deep depression - Can you overcome a depression alone?

Once you go to a professional psychological and / or psychiatric assistance service. It is important that you follow the following tips for the therapy to be more effective:

  • Keep a routine: Avoid getting up too late and keep a sleep schedule that allows you to rest and, in turn, have hours of sunshine to enjoy them. The sun activates our nervous system and favors the production of serotonin.
  • Avoid taking drugs and don't drink alcohol in excess, substance use is highly related to depression.
  • If you have been given a drug treatment, don't skip taking the pills or take them during the wrong hours. The psychiatrist has prescribed them for you following some guidelines looking for your improvement. An abrupt withdrawal of psychotropic drugs can worsen depressive symptoms and increases the risk of suicidal behavior.
  • On the other hand, try not to base your improvement on the intake of psychotropic drugs. Although these can help you temporarily during a specific period, it is important avoid dependency towards these.
  • Encourages positive relationships and avoid destructive and toxic people in your life
  • make a life plan and set small goals to achieve it. Nothing happens if you don't get everything, the goal is to carry out actions aimed at improving your life path.

If it is not you who has depression but a loved one, you may be interested to know How to help a person with depression.

How to get out of depression without medication

If your symptoms of depression are not too severe, that is, there is no suicide risk, you can follow a fairly normal routine and maintain some motivation to do activities. It is possible that you can overcome this discomfort without the need to take psychotropic drugs. If you want to know how to do it, you can consult this article: how to overcome depression without medication.

How to get out of a deep depression - Treatment and tips to get out of a serious depression

There is a phenomenon within psychopathology called comorbidity. This phenomenon is defined as the interaction between two mental illnesses or disorders. In the case of major depressive disorder, it can appear together with some type of anxiety disorder, such as generalized anxiety.

In order to get out of depression and anxiety, both problems must be addressed at the same time, thus preventing one from worsening the process of the other. Cognitive therapy based on mindfulness is a good way to combat both problems at the same time, exercises based on meditation not only relax our nervous system but also promote positive thinking and well-being emotional.

This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

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