How to get out of depression? Tips and effective treatments

What to do when we are going through a period of depression?

Going to psychotherapy requires a commitment and effort to change the patient's reality.

It is not possible to make healthy changes in behavior without willpower, effort and motivation. But... How is it possible to have motivation when I feel depressed? Here are some concepts that will help you identify depressive symptoms and tools to combat them.

• Recommended article: "Types of depression: symptoms, causes and characteristics".

Symptoms

The depressive symptoms create a not very pleasant sensation for the one who suffers them, it is experienced:

• Loss of pleasure
• Feelings of uselessness
• Irritability
• Changes in sleeping and eating routines
• Lack of energy
• Inactivity
• Isolation
• Etc

These negative characteristics are finally a set of unpleasant symptoms that replace the things we liked to do with others. This is how we can begin to observe that it is possible to recover the experiences that generated wellbeing before being depressed.

What to do in the face of depressive symptoms

First of all, it is important to know that as long as we are focused on the negative aspects in any aspect of our life. As long as we focus on the bad things that happen to us, we are taking our attention away from the good and positive things that happen to us.. This ends up becoming a habit for your mind. When depression has been with you for a while, this connection is so important that you practically cancel out everything positive. It is a sabotage of everything that can be good, as your brain automatically looks for something negative to replace it, because somehow you have programmed it for that.

Now, one thing I would caution you about is that it is not possible to change the connection and focus from one day to the next. it is not possible to change the connection and the focus of attention from one day to the next.. But you can start by identifying the things you used to like to do and now don't do. As you identify the "negative programming" you have built up with constant negative thoughts and behaviors that reinforce it, you can plan a new programming with a more positive focus.

Attention is the ability to focus on a particular stimulus that we have selected among others, to attend to a stimulus is necessary to neglect others. For example, when we are watching a movie that is interesting, we pay less attention to our cell phone or other things around us. Depression is a disease that collapses people's attention span and thought processes respond to a demand for involuntary attention. Therefore, it is important to take stock of the things that are given importance. With therapeutic help you will be able to change the focus of attention characteristic of depression to regain motivation, enthusiasm and moments of well-being.

Depressive behaviors take time to establish themselves in your body and mind. It is very likely that the trigger of this disease comes from unpleasant experiences or also that you do not know exactly its origin. The important thing is to analyze to what extent you have come to program your mind so that the moment of sadness is installed in you.

Why do you get depressed?

Getting depressed is a way of connecting with the world and facing life.It allows us to constantly remind ourselves of what we couldn't do, our shortcomings, what we lack, etc. The difference with a positive connection is to look at all these aspects and in turn seek a solution. Therefore, we would be connecting with things that can be changed, we would begin to change the focus of attention with a balance of thoughts that are not inclined to the negative.

It is normal, natural and healthy to feel sad at different times in your life.

But when that sadness comes to change the environment and you stop doing the things you like, you abandon projects, hopelessness grows in you, sadness becomes a pathology, so it is important a self-evaluation to prevent that pathological sadness, depression, continues to take away your moments of enjoyment and well-being.

Getting out of depression

It is not easy, but it is possible. If you gradually build a stimulating environment around you, focusing your attention on the positive things you have, and planning activities that allow you to connect with the things you like, things will fall into place.

Depression will fade over time.. It is important for you to know that, just as depression takes time to set in, you have to be consistent in implementing positive behaviors to change your perception of your environment. If you do not do it, depression will take more and more space in your mind and body, going through different degrees of mild, moderate and severe. Even in chronic cases, other mental disorders may be associated with depression due to the magnitude of the lack of control of your habits and thoughts. Therefore, it is important to make changes in thought processes and behavior that can influence the creation of an environment conducive to greater well-being and growth.

Depression is an illness that everyone can suffer from. And, unlike sadness, it is a lifestyle that is adopted with the negative habits that are repeated daily in addition to the thoughts that allow depression to be maintained.

It is essential that you consult with a mental health professional. since the techniques described above are only useful strategies that by themselves do not replace a psychotherapy process. The psychologist will intervene individually in your case so that you can have the necessary tools to deal effectively with your depression.