5 steps to get out of depression fast without medication

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A difficult life path, painful events such as trauma, bereavement or even genetics, are all factors that can lead a person to become depressed one day. Recognized as an illness, depression can be treated and there are several ways to do so.

Depression is materialized by a very important general suffering for the person who lives it. Pushed to its limits and without real and serious treatment, depression can, in the most extreme cases, lead to suicidal desires. This is why it is essential to remain vigilant about the signs of a possible depression in oneself or in a loved one, and to put in place effective solutions to get out of a certain vicious circle.

People suffering from depression are not always fully aware that they are in a characterized depressive episode, as there are several forms of depression. They feel very bad, sometimes knowingly and other times not, but in most cases they want to put an end to their situation quickly.

The sadness, fatigue, helplessness, constant melancholy and gloom that accompany them deprive them of a fulfilling life. This is why depressed people often start by going to their general practitioner who will diagnose them and prescribe them medication to quickly relieve the symptoms of depression. This is a practical solution that allows for quick psychological and physical results and temporarily offers emotional comfort to people suffering from depression. In some cases, therapeutic support to get out of depression must necessarily be completed by medication, but it is important to keep in mind that this type of treatment must be framed by a protocol of care delimited in time.

However, there are also other solutions that allow depression to be treated naturally, without having to take medication. Among these means, psychotherapy is an effective solution that treats it quickly and durably.

Finally, since depression is often confused with low mood, do not hesitate to take the following test, which will allow you to effectively evaluate your state of unease while providing you with an initial answer as to what steps to take to achieve a better psychological balance.

 

RECOGNIZE THE SIGNS OF DEPRESSION TO BETTER TREAT IT

Before you begin treating what you think is depression, it is essential to be able to diagnose it. A typical depressive episode in a person includes a set of symptoms that lasts for at least two weeks:

A permanent sadness: you feel sad, you feel that you have no morale and you sometimes cry every day.


A loss of pleasure: gradually, you no longer feel like doing the tasks you used to do or those you particularly like to do.


Intense and abnormal fatigue: as soon as you wake up in the morning, you wake up exhausted despite a full night’s sleep.


A devaluation of yourself: you feel that you are progressively losing confidence in yourself, in your values, that you are questioning your personality, that you feel useless.


A negative vision of the current life but also of the future projects: you start to see everything in black around you, not perceiving any joy in the events of life and you have the impression that nothing will be able to arrange that.


Difficulty concentrating: you find it difficult to stay focused on a task, even the simplest one, because of demotivation or disgust, you no longer have enough interest to be able to concentrate and retain what you are doing or what someone is telling you.


Eating disorders: little by little, you feel that you do not want to eat anymore, the hunger is not felt any more or on the contrary, you eat without feeling the hunger, a little bit like to console yourself for this unhappiness you feel. the general absence of desire leads to a loss of sexual desire whether the practices are carried out in a couple or alone.


Dark thoughts: dark ideas cross your mind, you start to wonder about the reason for your life and even have suicidal thoughts.
These symptoms are progressive, meaning that they can appear and become more pronounced over time and differ from one person to another. Depending on the type of temperament and the ordeals experienced, the symptoms can sometimes go completely unnoticed, as the person manages to completely mask his or her psychological distress: this is the smiling depression.

In other cases, the physical symptoms will take over from the more traditional symptoms of depression: diffuse muscle pain, insomnia, digestive problems, weight changes, etc. In this case, the depression is said to be hidden and is more difficult to detect.

In any case, a persistent feeling of general malaise must be taken care of by a health professional in order to be diagnosed and then treated.

 

GET OUT OF DEPRESSION QUICKLY WITHOUT MEDICATION

Psychotherapy is the most effective way to get out of depression quickly and sustainably. It is a therapeutic solution that will allow you to make a precise diagnosis of what you are feeling and experiencing, but also to determine the causes of the depression. It is thanks to this last point, that psychotherapy allows to act on depression in the long term.

PSYCHOTHERAPY TO TREAT THE DIFFERENT FORMS OF DEPRESSION

 

It is possible to distinguish three “profiles”, for whom psychotherapy will allow to get out of depression quickly:

  • People who feel depressed “naturally”, that is to say, those who think they have always been like this because it is in their temperament but who do not know why they are in this state. For these people, psychotherapy will allow them, in addition to treating their symptoms, to put words to their suffering and to understand why they feel so bad on a daily basis.
  • People who have already identified the cause of their depression: a break-up with a lover, the death of a loved one or even a dismissal, for whom reconstruction work can be done thanks to psychotherapy.
  • People who have physical symptoms of depression without other symptoms allow them to be diagnosed as depressed. For these people in a situation of hidden depression, psychotherapy will allow them to understand the mechanisms that led to this type of depression

Thanks to its in-depth understanding of the patient’s suffering and its analysis of the mechanisms linked to depressive episodes, psychotherapy makes it possible to treat, in a general way, all forms of depression: reactionary depression, chronic depression, masked (hidden) depression, smiling depression, post-partum depression, endogenous depression, etc.

5 STEPS TO GET OUT OF DEPRESSION

The first step: listen to your feelings, detect the first symptoms

There are certain characteristic signs of depression that can tell you that you are having a depressive episode. It is important to be aware of these signs and to listen to yourself when you feel that you are not well. Ignoring them or fighting them will only make your depression worse.

So, if you feel sadder than usual, if you see that you are losing your zest for life, your desire to do your daily activities, that you are starting to isolate yourself and stay in bed instead of going out, then it is urgent to act and to put in place solutions so that the depressive episode does not get worse.

 

Step 2: Know how to seek help from a health care professional

This is a step that may seem obvious at first but is still difficult for some people. When someone is depressed, they may not be able to ask for help. Indeed, it is not always easy, because asking for the help of a therapist to get out of their unhappiness, means for most of them, that it is an easy solution and that they are at such a point that they are not even able to get out of it alone. This is a false belief, known as limiting or negative thinking, which feeds the vicious circle of low self-esteem induced by depression.

However, recognizing that you need help is above all letting go of what you may be feeling. By considering going to see a therapist to help you get out of depression, you are fully accepting your suffering, without struggling.

From one person to another, depression can materialize in a different form, with different symptoms and be caused by different life paths. This is one of the reasons why depression cannot be treated without help.

Step 3: Identify the cause of your depression

 

For some people, their severe depressive state is linked to a painful life history with deep traumas on which other relational disorders may have developed, which only a psychologist or psychotherapist will be able to detect and understand in their entirety.

In the case of a mild depressive episode, where the patient wishes to consult – for example, following the death of a loved one or a breakup in love – the psychotherapist will work on the notion of mourning.

Through his or her expertise and tools, the psychologist will highlight the factors that have influenced your state of mind so that you can better understand your reactions.

Since depression has no single cause but is a multifactorial illness, there are a number of important areas that can be worked on. Thus, the triggers of depression, as well as its form, will condition its treatment.

Step 4: Treat your depression by increasing the sources of well-being

Psychotherapy is essential to get out of depression because it allows you to treat your ailments in-depth, notably through :

  • The setting up of new automatisms of thought
    A revaluation of your self-esteem and the love you have for yourself
    Work on your personal confidence
    But there are other complementary solutions that will also help you get out of depression without medication. For example, in addition to your therapy sessions, you can turn to sports. In addition to being good for your physical health, sports will help you regain a balance in your lifestyle and will, in this sense, support the reconstruction of your mental health. You can also turn to more artistic activities such as drawing, photography or writing

Step 5: Maintain your skills to prevent a recurrence

Finally, once most of the psychological work has been done on the characterized depressive episode, it is essential that you consolidate your new gains to avoid recurrences. Apart from the treatment of the depression which is done at the moment you suffer, the new habits acquired during this treatment must be preserved and maintained so that you can no longer suffer from depression.

For example, you can create a new routine for yourself by including the wellness activities you started doing during your therapy and continue to make progress on your personal development goals, as long as they are realistic. For example, you can set a goal of going for a run once a week, doing relaxation techniques every night before going to sleep, making sure you eat a balanced diet, etc.

In this last step, the objective is not to impose drastic rules on yourself that you will not be able to stick to but to continue to put one step in front of the other at your own pace so that these new practices become life habits, automatisms that have a positive impact on your life.

 

 

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