4 important reasons to check before being treated for depression
If you go to a therapist or psychiatrist with complaints of irritability, insomnia, fatigue, loss of interest, anxiety and sadness — you will not leave his office without a prescription for some modern antidepressant. But are these symptoms always depression? It turns out, not always. There are some conditions that should not be treated with psychotherapy and antidepressants. At the same time, they can really create a feeling of depression.
Hypothyroidism: lack of thyroid hormones
The first thing to check is the thyroid gland. Sometimes it stops producing enough hormones, and then the person begins to feel constant fatigue, irritability, inability to make decisions. It's getting hard to get through the night without sleep.
Vitamin D deficiency
The next" suspect " in our list is vitamin D. this biologically active substance enters our body with food and is synthesized in the skin under the influence of ultraviolet (sunlight). Russia is a country with low insolation, so all residents of such countries are at risk for vitamin d deficiency.there are studies that have shown a link between the development of depression and vitamin D deficiency in the body. Therefore, before starting a course of antidepressant, take a test for the content of this substance in the blood.
Low blood sugar
Blood glucose is a very important indicator of health, activity and well-being. Glucose levels fluctuate all the time, if a person is hungry — the level is low, and immediately after eating it rises. All people feel bad when blood glucose levels drop, and many begin to experience irritability, fatigue, intolerance, fatigue, and even anxiety. In this case, there is no need to take antidepressants, and you need to normalize blood sugar levels and then your health will improve.
Dehydration, food allergies and ... caffeine deficiency.
Three other food-related suspects. Everyone knows that you need to drink a lot of water, but really do it a few. Canadian researchers have found that we begin to feel thirsty when the level of dehydration has already reached 1 or 2%. This lack of water in the body already affects its effective functioning, including mood.
In the context of food allergies in the first place should pay attention to gluten allergies. In recent years, this condition has attracted more attention, because it occurs quite often, and is rarely diagnosed. Gluten intolerance causes a variety of reactions in the body, which in turn can trigger feelings like depression.
As for the lack of caffeine, the first thing this "suspect" should pay attention to people who consume many cups of coffee, tea, carbonated or stimulant drinks a day. After 3-6 hours after the last intake of caffeine, its level decreases, and there is fatigue, lethargy, decreased performance and activity. Many may increase irritability and anxiety.
So, before you start taking medication or spending money on psychotherapy, make sure that you have everything in order with vitamins, water consumption and other issues that can cause a feeling of depression, when it really is not.
What to do every day if you are depressed
From the moment you open your eyes in the morning, you start fighting. And continue to do this until another moment-when you manage to fall asleep in the evening. Your daily struggle is to confront the negative thoughts that flood your mind when you are depressed.
One day you will definitely feel better (especially if you take antidepressants and visit a therapist), but so far the usual things are given to you with difficulty, and you spend more energy on them. Below you will find some tips on activities that will help you restore energy and do things despite depression.
1. Vitamin cocktail
There are studies that have shown that depression can be accompanied by a lack of vitamins. Like it or not, a vitamin shake in the morning won't hurt anyone. Find a recipe suitable for your taste and possibilities and make yourself a cocktail every morning.
2. Forget "Great Ideas»
Try to put aside for a while such "Great Thoughts" as: "will I ever get better?"Or" will it ever End?"Concentrate on more simple and mundane things like:" will the porridge Burn or not?", "Is there anything in the mailbox?»
3. Diary of pleasures and achievements
Keep a record of what you did during the day. Leave alone Great Thoughts, Grandiose Actions, etc. Focus on the banal details: made Breakfast, drove to work, had a meeting, talked with my son, took daughter to music school, did the dishes, etc. whether you like it or not — but all these little things — what people live. And for you this achievements.
Also write down in a diary events that gave you pleasure, at least minimal.
This will help you to resist such thoughts as" I'm not capable of anything"," I can't do anything"," I don't like anything else", etc.It often helps to make a list of activities that bring pleasure, and little by little plan these activities in your schedule.
4. Swimming or yoga, dancing.
Doing sports for you when you're depressed is hard work. Many can't bring themselves to get on the treadmill at all. You have no such task-to set a world record. Your goal is some small amount of physical movement plus some amount of fun.
Dancing, yoga, swimming are perfect for this purpose. If you for some reason can not afford to go to class-dance at home, look a few yoga poses on the Internet, swim in the bathroom, after all.
5. Relaxation
Use one or two relaxation exercises daily. Better in the evening, at the end of the day.
6. Sleep
Adjust your sleep mode. Lack of sleep is extremely negative impact on health and can even provoke various diseases. Try to go to bed early.
7. Sunshine and fresh air.
Go outside for at least half an hour every day. Fresh air and sunshine will help your body produce the hormones you need to fight depression. However, remember that you should not get involved in tanning-it is fraught with skin diseases.