When you have depression, in addition to active medication and psychotherapy, you can also self-regulate by improving your lifestyle, communicating with family and friends, and developing self-confidence. With time, it will slowly heal itself as well, especially for some patients with mild depression.
Common self-regulation methods are.
1.Learn to express
When you find yourself with depression signals, such as feeling in a negative state and not interested in doing anything, remember to inform your close relatives and friends and seek help. Don’t feel it’s hard to say, you need their help the most at this time, the love and friendship of your family can help you get out of the haze of depression earlier.
You can try to chat with them more often, actively express your inner feelings, tell them your distress and true feelings; learn to show your vulnerability to people around you, so that everyone can give you more encouragement and support.
2.Establish self-confidence
Patients can also cheer themselves up and build confidence through positive self-psychological suggestion.
When things go wrong, do not blame yourself first, this time you can learn to appropriate “Pushen”, always self-attack, think it is their own problems, their own fault, they can not cause the accumulation of self-suggestion ……
Therefore, you need to strengthen the point of view through positive psychological suggestion, with a correct positive vision of themselves, their surroundings and the surrounding things, so as to change the bitter psychology to build self-confidence.
You should also learn to accept yourself from the bottom of your heart, usually give yourself more appreciation and affirmation, less of a complaint and self-doubt. More to discover their own potential, positive and serious treatment of self, to find that they like themselves.
3.Improve lifestyle
The vast majority of depressed patients are not interested in anything, let alone exercise. But exercise can make you secrete dopamine and keep your mood happy and cheerful. Through exercise, you can get a sense of relaxation and autonomy. If you can keep exercising for a long time, whether you are not in a good mood, or depressed mood or even depression, you can benefit from it! Suitable for depressed patients are running, rope skipping, swimming, hiking, aerobics, etc.
4.Learn to decompress
When you find yourself too much negative emotions inside, you have to start “detox” it. To try to empty themselves, release their negative emotions, for their own decompression. This can be done through meditation exercises, or inner self-exploration training to release stress and pleasure the brain. You can also relax yourself by reading some interesting books, listening to soothing music, watching a funny video, etc.
Although some people with depression have healed themselves without treatment and through self-regulation methods, this waiting for self-healing is highly discouraged in clinical practice! Because the course of depression often takes several months, during which the patient is prone to suicide, self-injury and other unexpected events. And after self-healing, the patient will be easily relapsed by unknown factors such as external stimuli, which will be more serious and unbearable. If the symptoms of depression still exist after self-regulation, you need to go to the hospital for treatment in time. Treatment includes medication, physical therapy, psychotherapy, and medication mainly includes 5hydroxytryptamine reuptake inhibitors, such as paroxetine, fluoxetine, sertraline, etc.