My personal recommendations for those affected
Depression is a very serious, potentially fatal disease. It affects, in contrast to many physical illnesses, the human being in its entirety. It is true that by no means everything that is called "depression" today is actually one. Nevertheless, the emotional suffering is very common and exists since time immemorial.
The good and most important message is that depression will eventually pass and are generally curable. Good medical care can help reduce and shorten suffering. Maybe you're in luck and your overgrown depression remains a unique, terrifying experience. Nonetheless, use the depressive experience as an opportunity to reflect on your thinking, feelings and behavior and, if necessary, to change them positively in order to permanently become mentally healthy and to stay.
Every human being is different and this also applies to his illnesses, healing processes and health care. There is neither a universal recommendation nor a golden treatment that would be equally effective for all concerned. But there are many ways and useful tips to defend yourself against depression and the danger that it will recur. Here is a small personal selection:
My 10 personal tips
- 1. There comes the time after the depression. During an acute depressive episode, the most important goal is to survive it. This phase will come to an end in the foreseeable future, even if you may not be able to imagine it at the moment. Then the shadows, which now obscure everything, return again. When the time comes, enjoy the joy of life to the fullest and make yourself physically, mentally, mentally and socially strong. This way, you can turn over the illness you have overcome into an advantage. And protect yourself from a relapse, because that's the most important goal.
- 2. Forget the saying "pull yourself together". It is not only expressed by inexperienced people, but also thought by many depressives themselves. But you should realize that your weakness is due to a disease that is also responsible for your feelings of guilt. There is no reason for you to collapse and it will hardly be possible for you. Otherwise you would not be depressed.
- 3. Do not confuse the disease with yourself.They need a protective environment in order to survive the depressive phase of weakness unscathed. Especially when the depressive stranglehold is getting tighter and tighter. This can be your own home with understanding relatives. Sometimes a psychiatric clinic.These facilities are not as horrible as some films tell you. The human community is there to help each other when help is needed. She always does that in case of a severe depression.
- 4. Gratefully accept granted help. Later, when you feel better, you can return the favor. It is quite typical for depressed people that they do not want to burden others. And above all, that they consider themselves as a burden. You are not! Loving people suffer with you and are happy if they can help you.
- 5. Do not be afraid to seek therapeutic help. Even if you find it difficult to treat yourself because of your depressive weakness, you should not allow yourself to be treated without consent, but rely on your freedom of choice. Choose the appropriate medication, psychotherapy or other treatment with your doctor. Then give the self-chosen form of therapy a trusting chance to contribute to the improvement of your symptoms.
- 6. Antidepressants are not a permanent solution. antidepressants are often helpful in the short term, but in the long term they can not cure depression. This succeeds more with psychotherapeutic measures. And some people with depression also succeed in sustainably changing their thought patterns and negative emotions.
By the way, there are also other St. John's wort herbal ingredients that can help with depression.
- 7. There is no causeless depression. Genetic components may possibly promote the disease, but not trigger it. A common basis for depression is - conscious or unconscious - fears. Through internal reprogramming, this basic evil can be abolished.Love and understanding towards oneself play a central role in this. Strengthening mental resilience is not a passive process, but hard work on oneself. Autosuggestion and mindfulness exercises are among the helpful techniques of which there are quite a few.
- 8. Do not underestimate the effect of a healthy diet and lifestyle. It sounds banal, but it is often overlooked: who lives healthy, is usually also happier. Because that's good. Eat consciously, regulated and healthy with plenty of fresh fruits and vegetables as well as high quality protein. Pay attention to a comprehensive vitamin and mineral intake. We always recommend a special one if neededHealth juice, which covers all vital nutrients with a spoon per day.
Also useful may be an attempt with rose root (Rhodiola). The phytochemical is proven both in fatigue and burnout in a position to improve the inner strength and mood.More here.
Drink plenty of water and avoid alcohol, nicotine and other body toxins. Depression hits the stomach and can cause anorexia. Or to do the opposite, such as cravings for sweets. Forgive yourself when you sin. But try to get into another mode.
- 9. Exercise, dance and sport can help you tremendously. They are among the healthiest methods of eliminating constant pondering and releasing the endorphins needed for well-being. Of course, in a depressive episode, it's hard to get over it. Do it whenever possible. But again, there are no extremes, otherwise the problems are ultimately only shifted. A safe and proven remedy is the "healthy march" in the countryside. Fresh air and plenty of daylight and sunlight are part of the movement in addition to the effective mood brighteners - if they are used.
- 10. Maintain a healthy sleep behavior. Sleep disorders and depression are often closely related. The individual need for sleep can be very different, the statistical average is about 7 hours per night. A regular, adequate and restorative sleep is extremely important for the health - in every respect. Sleep deprivation may be useful as a wake therapy for acute depression. Otherwise it is necessary, as with diet and exercise, to keep measures and avoid too little as much as too much.
Authors: Dr. Hubertus Glaser & Dr. med. med. Jörg Zorn