How to get out of depression yourself: advice of a psychologist and effective recommendations

Days when fatigue is felt especially strongly or a bad mood literally overwhelms, happen in the life of each of us. But if a depressed state and negative emotions prevent you from living fully and enjoy life for the first time in a row, it's worth considering whether it's depression. This disease sneaks up unnoticed, and it does not always begin in one day with a serious reason. How to get out of depression yourself? Psychologist's advice on this topic, which will definitely help you feel better - especially for you in our article!

Depression or bad mood?

The overwhelming majority of Russians believe that it is necessary to consult a doctor only when the disease seriously worsens the quality of life. And if to the therapist each of us peeps even 1-2 times a year, psychiatrists and psychologists reach only one by their own will. This is the peculiarity of the mentality of our people: maybe, it will pass by itself. Depression is most often affected by women and intellectual workers. Prevention of the disease is simple - to monitor the physical health, do not overload the nervous system and regularly receive positive emotions. It is a mistake to believe that only people suffering from a strong emotional shock suffer from depression. In fact, you can get sick and against the background of small domestic problems and chronic fatigue. How to understand if there is a mental disorder? If you are not happy for several days already, do not want to communicate with others, have ceased to be interested in books and films, any information about the surrounding world, it's time to think about your condition. Do not know how to get out of the depression yourself? Psychologist's advice, which will certainly help - specifically for you below.

Pause

Very often depression begins against the background of mental and physical overloads. The best treatment for a depressed state is rest. Ideal: throw everything and leave tomorrow for the sanatorium for a couple of weeks. But the reality is that this treatment can not afford everyone. But a few extra days off can always take. Set everything aside and turn off the phone. Stay alone with yourself. Try to sleep well. It is also useful to protect yourself from any incoming information, stop turning on the TV or music "for the background", give up the Internet for these days. If there is a desire and mood, you can go home. It is useful and idle - roll in bed before dinner, walk alone, just so if you want it. You'll see, after a couple of days of life without haste you will become much better. Relax and try to understand yourself. You will be helped by popular advice from psychologists. How to get out of depression using them? Engage in introspection is by no means worthless. Try to simply assess your feelings, it can be fatigue, irritation, resentment. Find a way to throw them out - beat the pillows, if you want, cry.

The body needs rest too.

Many women relax and feel better with the help of spa treatments. You can enroll in a similar course in the beauty salon. But if you do not want to communicate with anyone, the home methods will do. Take a bath, do a manicure or a pedicure, some procedure for the body. A positive effect also has a massage. You can try to learn some specific technique or arbitrarily stretch every part of the body. With massage, you can use a special lotion or cosmetic oil. Do not forget about perfumed body and face creams. Try also to light an aromatic lamp or a candle with a pleasant smell.

Find a way to express yourself

Art therapy is a popular trend in modern psychology that can help to get out of depression. Buy a Whatman or an album for drawing, paints, colored pencils and markers. Draw daily, even if it seems to you that it's not going well enough.

An excellent option - coloring the finished images. In modern goods stores for creativity, you can find coloring books for adults with ethnic motives, abstract patterns and small ornaments. You can try other types of creativity - modeling of plasticine or clay, writing poems and stories.

Still think how to get out of the depression yourself? The advice of specialists may surprise you, but often enough psychologists recommend trying some kind of needlework. Knitting, embroidery, creation of handicrafts from waste material - all this excellently captivates and helps to suppress negative emotions.

Fresh air and physical activity

Still looking for an answer to the question, how to get out of deep depression yourself? A tip that will be useful to any modern person: regularly go out into the open air and go in for sports. Start with walks, let them be short, for 20-40 minutes, but most importantly - daily. The same rule applies to physical loads. Daily exercise is more useful than an exhausting workout in the gym once a week. Quite often the advice of a psychologist with depression is reduced to a recommendation to try some particular kind of sport. The most meditative and relaxing are swimming, running and yoga. But if you like something else, you can try another kind of sport.

Diet for a good mood

If you can not identify the causes of depression, study your medicine chest. It is possible that a depressed mental state is caused by some of the medications taken. Most often, such a side effect has the means for lowering the pressure.

Want to learn how to quickly get out of the state of depression yourself? Try not only to change the regime of the day and have more rest, but also eat right. In your diet must appear nuts, bananas, chocolate, buckwheat, legumes, oatmeal and bread from wholemeal flour. In addition, do not forget about fresh vegetables and fruits, meat. A bad mood is an occasion to pamper yourself once again. Buy a delicious cake or cake, if you really want it. You can go to a restaurant or beautifully set the table at home. New impressions and something special in gray everyday life is always a holiday, such is human psychology. How to get out of depression and not fall into it again because of excess weight? It's very simple - try not to overdo it with gastronomic joys. Your goal is not to get bad emotions, but gradually to please yourself in all available ways.

General cleaning of the house and in life

Those who do not know how to get out of deep depression on their own are often advised to carry out high-quality cleaning on a physiological and psychological level. Throw out all the trash from the apartment, hand out good, but superfluous things to friends and to charitable foundations. Wash what you need to wash, make minor repairs - in every house there is something that can be improved. When cleaning, the most important thing is not to overexert yourself. Get a rule for yourself to disassemble and clean one zone for no more than 20-40 minutes, and then rest and distract yourself to other matters. Otherwise, you will quickly get tired of cleaning, and you, most likely, will throw everything, and not having finished.

It would be superfluous to clean out and in personal space. Delete all unnecessary files from your computer, clean your contact lists on social networks and the phone. Think, what would you like to change in your life? Refuse to communicate with uninteresting and depressing people. How to get out of depression without help? Everything is simple enough, understand that only you are the master of your own life. Think about the global changes, perhaps you should find a more interesting job or file for divorce if the relationship with the spouse / increasingly oppresses, rather than brings joy?

New impressions

An effective way to get rid of something bad is to replace it with something new and good. Everyone who wants to learn how to get out of depression on their own, psychologist's advice on improving the mood will definitely help. Do you want to feel better? Try to get more new impressions and positive emotions. Travel, and do not necessarily leave somewhere far away, for sure beautiful and interesting places are in your area. You can also go to museums, concerts and performances. Do not be afraid to get acquainted with new people, sometimes even everyday communication on general topics can well raise your spirits. Try something new: go to the store, opened a week ago, try an unknown dish or drink, visit some center of active entertainment. Today in almost any city you can find attractions for adults, quests in reality, as well as organizations that offer the rental of sports equipment or horse riding.

Still do not know how to get out of deep depression yourself? The recommendations are simple - try to create for yourself some small miracle every day. Go half way to work on foot instead of going by public transport. Go to the city park or arrange a photo session. Remember that any pleasant trifle creates your mood and everything depends on you.

Time for yourself

Every person should have a personal occasion for joy. Find an interesting hobby to your liking, try doing it regularly. If you like handicrafts in some specific technique, buy regular materials on a regular basis, try to learn new techniques. A good option for organizing leisure activities are sports activities. Buy a subscription to the fitness center, sign up for an aerobics group or try to dance. Communication with like-minded people and a favorite business will always help to maintain a good mood. Most importantly - do find enough free time and devote your hobby completely. This simple rule will help you get out of the depression yourself.

Useful tips for finding inner peace and harmony may include a recommendation to have a pet. One of the best options is a dog. But remember that such an animal requires regular care in the form of walks, and with some breeds it is necessary to spend at least 2 hours a day on the street. If you can not afford such a change in the life schedule, think about a less demanding pet, such as a fish or a cat. In fact, the very fact of the presence in your home of some living being and the need for regular feeding and cleaning his place already takes some of your thoughts and deprives you of the opportunity to be sad.

How to get out of depression yourself: advice of a psychologist to egoists

A bad mood often affects people who are inclined to egocentrism and increased attention to themselves. How often do you think about others and do something for their own sake out of personal motives? Paradoxical advice, but it often works: if it's bad for you, try to take care of someone else. There are a lot of options: you can become a volunteer, transfer a material contribution to a charitable foundation, participate in a subbotnik or help a lonely neighbor-old woman from a neighboring apartment. Good deeds make you feel better and become more meaningful in your own eyes. It is also important to correctly assess the situation - it is necessary to do good only from the heart. Try it at least once, and you will see how easy and pleasant it is. No wonder many proverbs and popular sayings say that by giving something to others, you get something more in return. And if you do charity and help others around one of the parts of your life, depression, most likely, will not affect you at all.

What to do if there are no improvements

You read our article, but still do not know how to get out of depression yourself? Psychology - this is a whole science, sometimes with the mental state of a man must deal with the consilium of specialists. According to psychologists and psychiatrists, clinical depression is very difficult, and sometimes it is impossible to win on its own. If rest and all sorts of distractions did not help you, it's time to make an appointment with a doctor. Do not start taking antidepressants or other medications on your own. Most likely, you will really need medicine, but only a doctor should prescribe them.

To which specialist to enroll? A psychiatrist or psychotherapist - one of these doctors will definitely help you, however, in severe cases, they may need both. Prepare for an open heart-to-heart conversation and remember that these doctors can not be lied to. Depression does not always go away on its own or with self-medication, because in fact this disorder can also affect physiology. Chronic fatigue and apathy in this state is not a personal choice of the patient, but the consequences of the violation of biochemical processes that control the work of the brain, the autonomic and nervous system. To cope with such problems will help qualitative rest and complex treatment - by medicines and sessions of psychotherapy. Therefore, if you have been looking for a long time how to get out of depression yourself, simple tips for improving your mood do not help you and do not get better, do not delay the visit to the clinic.