According to World Health Organization figures, more than 350 million people worldwide suffer from depression. A disorder that produces sadness, loss of interest or pleasure, feelings of guilt or lack of self-esteem, sleep or appetite disorders, feelings of tiredness and lack of concentration.
It sometimes becomes recurrent or even chronic and severely affects a person’s life. And, although it requires the attention of a specialist who prescribes the appropriate treatment according to the symptoms and personal situation of each patient, each person can carry out a series of actions aimed at improving their mood and contribute to improving their state. These are some of these strategies.
Following a personal care routine
One of the most immediate consequences of depression is losing interest in self-care. That’s why it’s especially important to maintain a certain daily routine and devote time to activities aimed at well-being and self-care. For example, take a relaxing bath every night, go to a spa or pay more attention to your physical appearance.
Being aware of the sensations produced by the body
You don’t have to get used to being sick and getting used to different states such as frequent headache, feeling anxious, a knot in the stomach or chronic tiredness. You need to assess how you feel, both physically and emotionally, and pay more attention to what’s going on in your body. Noticing symptoms early and telling your doctor can help you improve and deal with them.
Do daily breathing exercises
Deep breathing exercises help you relax by increasing circulation, releasing endorphins, and relaxing muscles. And they can be done anywhere, just ten minutes a day.
Fight against negative thoughts
People with depression are often very severe with themselves and constantly practice self-criticism. It’s good to be more forgiving, treat yourself with more kindness, encourage good aspects, and feel compassion for yourself in the good sense.
Be careful with the expressions you use when talking about yourself
Without realizing it, a person suffering from this pathology is usually very negative when referring to himself. It is important to be especially careful not to use negative words when speaking, or to constantly denigrate or humiliate yourself in front of others.
Looking for moments of disconnection
When depression gets worse, a lot of pressure builds up during the day. That’s why it’s important to find small spaces of time to try to disconnect from what you’re doing for a few minutes and walk, take deep breaths or just do a relaxation exercise.
Do not abandon leisure activities
Even if sometimes you don’t feel like it, it is important to maintain a leisure routine and go out with friends, go to the cinema, have a drink in a bar… It can take a lot of effort, but it helps to face this illness and lays the foundations for recovery.