People who have overcome depression know that sometimes the body cannot handle the soul. They are also well aware that relapses are common. That cold shadow continues to lurk stealthily. Now, having left that tunnel also enables them to use new resources that they do not hesitate to apply on a daily basis. Good focus, resilience, and attitude are your best lifesavers.
Some think of depression as the flu of mental disorders. The incidence in the population continues to increase, it is like an increasingly resistant “strain” that causes havoc and that is often lived in silence and in isolation. The data tell us that less than 40% of people take the step to ask for professional help, with men being the most resistant population group when it comes to demanding expert support.
“Your emotions should not be paralyzing. They should not defend themselves. They shouldn’t stop you from being all that you can be. “
-Wayne W. Dyer-
However, beyond the data and the fact that the WHO already considers depression as an epidemic, there is a factor almost as important. We talk about relapses. Studies tell us that relapse after complete remission is 50%. In other words, the risk is obvious. Thus, it is a priority that both professionals and the patients themselves establish a prevention plan.
This plan is really nothing more than shaping a healthier mental physical and emotional lifestyle. It is applying to our daily life a series of strategies, approaches and tools with which to minimize the effect of stressors, recognize triggers and generate an appropriate psychological approach.
What do people who have overcome depression usually do?
People who have overcome depression are not made of special material. They are not super women or super men. They are friends, family, coworkers, adolescents and even children who have allowed themselves to be helped, who have learned from the process and face life in a different way.
This learning obtained must not fall into a vacuum. Also, one thing they understand is that depression is a chronic illness. As such, it requires intelligence, commitment and skill in managing both emotions and thoughts. It involves learning to live with that shadow, but not letting it define us at any time. Let’s see next what strategies people who have overcome depression apply.
1. They fight apathy with new interests
Sadness, loss of interest and apathy. These dimensions make up the dark triad of most of the depressions. Letting ourselves be caught by it will lead us to drift again. We will again be trapped in the web of despondency to give the keys to depression once again. In this way, those people who have already traveled this path once and have managed to get out already have some strategies and tools that will probably be useful to them again. Thus, when apathy appears, the fatigue that turns off the mind and body, you have to react.
- They look for new interests : they sign up for courses, they incorporate new activities into their routine.
- They make changes in their daily habits to find new incentives.
- They share their time with positive people, with good friends.
2. They know how to recognize triggers: no to ruminant thinking
The rumiante thought (repetitive and negative) is the clew seating pillar of depression. They are those moments in which we begin to obsess over mistakes, anticipating events, attracting fatalities and dark clouds to bright days. It is not appropriate.
People who have overcome depression know that in these cases cognitive therapy is of great help. You have to change your approach, break the cycle of negativity and establish outlets for negative circles of thoughts and behaviors.
3. They rise with a purpose
Waking up without a goal is giving up for a day. To open your eyes to that new morning without motivation is to start that day with your heart off. With the mind without desire …
If we want to avoid relapses, we must do it: establish purposes, specific objectives. Sometimes things can be as simple as having the afternoon to myself, buying a book, booking a trip, meeting someone …
4. They have learned to say “no”
Putting filters in our closest environments is key to health. Who lets everything pass and everything reaches him is collapsed. What’s more, one of the most common causes of depression is precisely the belief that we can do anything. Thinking that looking good to everyone is synonymous with kindness is undoubtedly another mistake that completely depletes our internal balance.
People who have overcome depression understand that in their day to day they must set limits. Saying “no” when they feel like it and “yes” when they want it is an exercise in absolute well-being.
5. Moderate exercise every day
The body that moves with life puts aside its sadness. Whoever walks, dances, swims, jumps or exercises their muscles gives themselves a good dose of endorphins, improves their circulation and oxygenates the brain. All of this translates into a higher level of serotonin, that hormone that protects us from sadness …
6. Yes to a good diet
A good diet is not the antidote to depressive disorders. However, it can act as a good protector for several reasons: we are interested in something, we worry about buying good food, cooking new recipes …
Likewise, incorporating into our lives those balanced diets where we obtain a good level of tryptophan, magnesium and as well as antioxidants and rich vitamins, will also help us to produce more serotonin.
7. Mindfulness to avoid remissions in depression
A proven way to prevent remissions in depression is to practice mindfulness. What’s more, there are numerous studies that support the benefits of Mindfulness as a psychological strategy to reduce the impact of stress and anxiety in our daily lives.
- This meditation technique helps us to be more aware of our emotions.
- We break the circle of ruminant thinking.
- Physical discomfort associated with stress is reduced.
- It allows us to reflect on immediate experiences to make better decisions and prioritize.
- With mindfulness we explore other options, we awaken our creativity, our intuition to discover ourselves as people.
To conclude, emphasize one point: each person must find their strategy, their internal music. It is necessary that we find our own engine and those tools that work the most for us to put aside apathy, despondency and that discomfort of the soul that coexists in that demon called depression.