1, keep enough sleep.
In the outpatient clinic, patients who come back for a visit often say, "I slept well this week and feel much better!" " "I often see cases that get better quickly after a good sleep.
There are too many studies on the negative effects of insomnia on body and mind. Don't be stubborn because you are afraid of relying on sleeping pills. The side effects of long-term insomnia are definitely greater than taking a mild sleeping pill.
2. Exercise releases natural antidepressants.
If you are determined to fight depression, you must do more exercise. A large number of studies show that exercise can relieve stress, anxiety and depression, and exercise is also very helpful to improve sleep. It is best to exercise for half an hour every day. Jogging, swimming, aerobics and badminton can be done alternately.
Exercise can relax the body, help sleep, and release natural antidepressants from the brain. Exercise can also help you gradually reduce your medication when you recover.
3. Rearrange the pace of life
Many patients with depression are too busy to work and have no time and space to exercise and relax themselves. This is most common for housewives and office workers who often work overtime. At this time, try to give up unimportant things, rearrange your life and slow yourself down.
4. Don't be afraid of antidepressants.
Antidepressants can repair nerves in the brain. The more severe the depressive symptoms (such as losing interest and feeling depressed all day), the better the response to antidepressants. However, the side effects of nausea and vomiting often appear three days before taking antidepressants. Some people dare not take drugs, but their depressive symptoms will be greatly improved after taking drugs for one month.
Because of the physiological factors of depression, medication is the only way.
5. After finding the right medicine, don't stop taking the medicine prematurely.
Generally, the course of medication for depression is about 3-6 months. If the symptoms improve and there is a recovery trend after taking it for three months, you can gradually reduce the dosage in the last three months under the guidance of a doctor. Patients should not stop taking drugs suddenly without authorization, which is far more harmful than you think.
Most people don't need to take antidepressants for a long time, and antidepressants are not dependent, so they don't have to worry about drug sequelae.
6. It is important to learn to relax.
It is very important to master an appropriate relaxation method through self-study or through professional institutions. Yoga, mindfulness training and so on are the most convenient ways to learn self-relaxation. Learning the skills of self-relaxation is not only helpful to illness, but also beneficial to life.
7. Get up in the morning to bask in the sun
Sunlight is the most convenient anti-depression method, and it is free. Sleeping and getting up at a fixed time, and then basking in the sun, on the one hand, can adjust the physiological clock, on the other hand, can promote the secretion of vitamin D. Walking in the sun in the morning and taking a bath at night are the ideal anti-anxiety rhythm.
8. If you are tired, stretch yourself.
Tired from work and reading, relax in the tea room and stairwell, stretch yourself or do stretching exercises. A small and simple move will bring you unexpected help in reducing stress, but many people forget such a simple truth.
9. Don't always watch TV.
Holding the remote control in hand, switching from news station and movie station to drama station is the worst leisure mode. If you just watch TV aimlessly, or go home and stare at TV one after another, I suggest you turn off the TV, call your friends and go out to chat and eat.