How to get out of severe depression, knowing that it is one of the hardest emotional problems that exist, both for those who suffer from it and for people who are part of their environment, is the doubt that most rises in patients and is what has brought you here.
Being aware that you are suffering from the disease, understanding it and eliminating the feeling of guilt that you may have is a challenge that you cannot face alone. To find out how to get out of severe depression you need the help of a professional, the support of family and friends, but above all, you need your own will to overcome it.
In this post, we’ll give you some tips on how to overcome depression and steps that can help you on your way to dealing with severe depression. It’s possible to regain control of your life, get out of the loop of sadness, low self-esteem, or disinterest that your own existence has entered into.
Coming out of severe depression step by step
Impotence is one of the feelings that accompanies a person with depression and his or her family or friends. The first step to overcome the problem is to recognize it, both by the affected and their environment. You can overcome it, but you have to go step by step, achieving small goals that help you feel good about yourself. In the beginning, the challenges have to be small for you to gain confidence.
It is very common that a person suffering from depression is completely isolated, does not want to get out of bed, feels a complete lack of interest in life, everything around them, has left their hobbies or everything that encouraged them before. They do not control their life, nor their thoughts. They really do not know what to do and this confusion is reflected in emotions such as anger, sadness or grief, in a loop that repeats itself daily.
When a person is depressed, we cannot ask him or her to get out of bed overnight and go out there like nothing. They may even feel overwhelmed the minute after the first attempt. They have to initiate their life little by little. It is important that the people next to them, far from reproach, encourage them to do so, respecting their rhythm, but without being too condescending, understanding that together it is easier to find the keys of how to get out of severe depression.
#1.- Understand what is happening
It is important that the diagnosis of depression is always made by a professional. One of the starting points to know how to get out of severe depression is to understand why that situation has occurred, what factors have promoted it and which are maintaining it. The situation is uncomfortable and limiting but it is necessary that the attitude is to accept that the problem exists and not to get hurt because it happened. If it is not assumed, the problem will remain and you will have to look for a solution later, but it will never disappear by itself.
Knowing the reason for depression, the effects it has on your day-to-day life and the phases you will go through until you recover is helpful to have a guide and feel the peace of mind that what you think and feel is part of the process you are going through. Here you can read more about how to fight depression.
#2.- Start or retake some sport, creative or ludic activity.
The first challenge you face, when you have the information about the problem, is to improve the daily activation. Once you have managed to get out of bed or the sofa, it’s time to take the next step. A good idea is to do some type of physical activity that you liked before or even start taking short walks. It’s best to start with something low-intensity and do it in the company of others. In this way, you will gain a little more security, improve your physical and mental energy and reduce the negative thoughts in your mind.
Playful and creative activities also have a positive effect on your state, because they generate positive emotions and because the simple fact of doing them already makes you come out of the usual sadness or irritability. It is important that you are the one who sets the pace, do not impose yourself big challenges, the last thing you need is to feel frustrated if you do not get it the first time. Go little by little, enjoying the road.
#3.- Learn to control negative thoughts
You’re going through a difficulty that fortunately, you can overcome. To do this, you need to do your part and start managing negative thoughts. They arise so unconsciously in your head that you will find it impossible to keep them away. Start by writing them down on a piece of paper and write down the positive, logical, realistic or rational thought that will help you counteract the negative.
Having negative thoughts recurrently affects your day to day more than you imagine, because the thoughts directly affect the behaviour. Therefore, if these are negative, the loop of sadness and little activation will not be broken. Turning these thoughts around is fundamental to understanding how to overcome depression.
#4.- Improve self-esteem
One of the keys to getting out of depression is self-esteem. There is a strong relationship between the emotional disturbances caused by depression and low self-esteem. Valuing and loving yourself is not easy, you will do it when you start to feel better, to do activities you like, to eliminate negative thoughts and constant self-criticism.
A necessary step to improve the vision you have of yourself is to avoid comparisons with the people around you, focus on yourself because only you have the power to end what you’re feeling. Control that the criticisms you make are constructive and not hurtful, remember that the person with whom you must have more patience is with you.
#5.- Take care of the relationship with friends and family
It is understandable that what you want most is to be alone and not feel pressured by social or family commitments. However, sharing moments with people in your circle of trust has very positive effects on getting out of depression. This is because, on the one hand, you give less room for negative emotions and thoughts to invade you at that moment, and on the other, because being able to talk about what you feel helps you understand it and gives you the opportunity to see it from other perspectives.
#6.- Focus your emotion on the present moment
To advance in the recovery from severe depression and to overcome it, it is necessary to learn to focus the mind in the present moment. If you live thinking about the future, you run the risk of being frustrated, either because of a lack of expectations or because of unrealistic goals.
To achieve this, it is effective to train relaxation and meditation techniques that help you focus attention on what you are thinking and feeling in the present moment. This will also reduce your fear of the future and make you feel more in control of your worries.
#7.- Give yourself permission
Feelings of guilt are very common in people with severe depression. It is important that you learn to forgive yourself, to give yourself permission to cry if you need to, to reflect on what is happening, to let off steam. You can not change the past, the future is uncertain, so you only have the present. Learn to forgive yourself in order to empty the weight of the backpacks of the past and walk lighter through life.
If you follow these tips, you can begin to feel that you are taking control of your life and that is the first step that will allow you to learn how to overcome depression. It is very important that you ask for the help of a professional because they know how to cure depression and how to help the people who love you.
Remember that we are all human beings, that sadness is one of the emotions as is joy and that the balance is the welfare of each one of us. Learn to accept yourself as you are, to love yourself, to talk about what happens to you because you have nothing to be ashamed of, to ask for and receive help. Depressions are disorders that annul us as people, becoming aware is the first step in the list to overcome them. Little by little you will learn to face the situation.
If you need to understand how to overcome your situation, don’t isolate yourself. Depression heals, but you must ask for help.
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