Preventing Depression

Introduction.

Depression isn’t a disorder that you can treat on your own. It’s a serious condition triggered by multiple factors. The condition must be diagnosed and treated by a professional.

There is no warranty how to prevent the onset of depression or how to avoid a depressive relapse. However, there are several ways how you can reduce the risk of the next depressive episode.

Follow your treatment plan

First of all, you must follow your treatment plan. Don’t skip your regular visit by the psychiatrist and your psychologist.

Even if you’re feeling well, don’t discontinue or change the medication on your own. Any changes of the medication should be discussed with your psychiatrist.  

Firstly, the risk of uncontrolled stopping the medication can be the reappearance of the depression. Secondly, by sudden discontinuation of the medication you will develop unpleasant symptoms such as mood swings, dizziness, or nausea. Such symptoms can be avoided if you reduce or stop the medication under the supervision of your psychiatrist.

To reach the full recovery the treatment of depression needs time and requires a close cooperation with your psychiatrist and psychologist.

Only mild depressive episodes can be treated only with psychotherapy. In the more serious cases the most effective treatment of depression consists of medication and psychotherapy. In patients treated only “biologically”, i.e. with medication, the symptoms can appear again despite of using the same dosage of an antidepressant.

Internal and external factors causing depression

Depression is caused by internal and external factors. The internal factors are the genetic predisposition and changes of the concentration of the neuromodulators in certain brain areas. The external factors are environmental factors and changing live circumstances.

The internal factors respond well to the treatment with medication. However, the external factors can be mastered only by your action. The first step before acting is the understanding the nature of your problems. In the second step you will create the “course of action plan”, helping you to resolve the problems. The difficulties at work or in the partnership can’t be solved in days or weeks. You will need months or even years to find the way out of the crisis.

Relationship with your therapist

The prerequisite of a successful psychiatric treatment including the therapy for depression is a trustworthy relationship with your psychiatrist and/or psychologist. You have to be transparent with your healthcare provider reporting honestly about your worries, work and private circumstances, as well as possible side effects of the medication.

Based on your feedback the psychiatrist can adjust your medication. The psychotherapist may change the therapy goals or even refer you to other psychologist who’s training could be a better match for your particular problems. 

Things to remember

• Depression is well treatable condition but requires professional help. Don’t hesitate to reach for support visiting your psychiatrist or psychologist and accept the support from loved ones and friends.

• Be open and honest with your healthcare provider about how you’re feelings. Report any side affects you are experiencing taking the medication. They may need to adjust your treatment plan or medication.

• Depression is not a sign of weakness. It’s a human condition which happens to everyone throughout the life spam. 

• Be patient with yourself and your recovery process. It takes time to see improvement but stick to your treatment plan.

• Even during the therapy, you might experience drawbacks and periods of sadness. The way to recovery is not linear.

Preventing depression trough learning

• The education about the depression is crucial for you to move forward and to maintain your psychological balance.

• The knowledge of the nature of depression is also important for your family and friends. People often think that patients suffering of depression were able to overcome the symptoms of depression using their will power. Such negative “encouragement” can lead to aggravation of the depressive symptoms. The lack of awareness about the nature of depression by people around you can amplify your feelings of guilt worsening your wellbeing.

• Set realistic goals. Set achievable goals and fragment the process into smaller tasks. Accomplishing your goals will boost your self-esteem and motivation helping to overcome feelings of isolation and hopelessness.

• Enhance your social network spending time with your loved ones and friends. Talk to them about your problems. Remember that it’s not a sign of weakness to ask for help.

• Participate in the support groups for people with depression. This helps you to understand the nature of your illness. You will not feel alienate meeting people who share the same problems.

How to avoid depressive relapse?

• Be patient. Don’t expect a “quick fix” of the depressive symptoms. The process of healing takes time.

• Be careful while judging your progress. Don’t overestimate a temporary improvement. It’s not uncommon to experience setbacks during the recovery process.

• Pay attention to warning signs working with your psychiatrist and psychotherapist to learn what might trigger your depressive symptoms.

• Make an “emergency plan” so that you know what to do if your symptoms get worse. Contact your doctor or therapist if you notice any changes in symptoms.

• Ask relatives or friends to help watch for warning signs.

Preventing depression trough lifestyle changes

• Take care of your physical fitness. Exercising will help you to lift your mood and reduce symptoms of depression.

• Eat a healthy food. A balanced diet will help improve your physical and mental health.

• Get enough sleep. The duration of a refreshing sleep should be at least 7 hours.

Preventing depression trough selfcare

• Keep in mind that recovery from depression is possible, and that treatment and self-care can help you overcome the symptoms and improve your well-being.

• Practice self-compassion. Instead of criticizing or judging yourself be more easy going and forgiving with yourself. Don’t dwarf your self-esteem trough self-criticism. No one is perfect so the imperfection is a part of the human nature.

• Take time to slow down, to reflect on yourself and your life. Enjoy the moment.

• You can cope with stress and negative emotions using the complementary treatment such as art therapy, music therapy, meditation technics and physical activity.

Avoid alcohol and recreational drugs

Alcohol and drugs can be used by depressive people giving them a short-term release. However, in the long run they lead to addiction worsening the symptoms and making depression harder to treat. In such situation you will suffer of depression and additionally deal with the demon of addiction.