Tips so that sadness and discouragement never return to your life again
People who have overcome depression are aware of the victory it entails. But at the same time a rest of fear remains in them: what if it happens to me again? Relapse into depression is possible and unfortunately common, but there are some things we can do to prevent it. Take note and protect yourself against depression.
Situations or causes that can cause a relapse in depression
- One of the biggest fears when you are diagnosed with depression is thinking that you are going to suffer from it for the rest of your life, continuously or intermittently. And it is true that relapses into depression are frequent, but it is also true that some people manage to protect themselves and do everything possible so that the next time does not exist.
- There is a higher risk of relapse in some specific cases, especially when treatment for depression has not been completed. Those times when you feel better, you stop antidepressants and therapy and start living a new life free of sadness. Be careful not to follow medical prescriptions because they are a safe passport for a relapse.
- In some cases, depression is treated only with drugs and it is true that you feel better. But then you have a higher risk of relapse because you lack that basic support to treat depression that is psychological therapy. Remember that the psychologist will give you the necessary strategies to combat depression and also to avoid relapses.
- On the other hand, women have a higher risk of suffering a relapse in depression than men, and even more so if they are less than 25 years of age or older than 40. In addition, there are also adverse psychosocial factors such as a lack of family and/or social support, a disorganized environment, or a lack of income that can lead to recurrent depression.
- Other situations such as ongoing stressful circumstances, suffering from a disease (migraine, heart disease, diabetes, hypothyroidism, hyperthyroidism, amenorrhea…), painful events that cause a lot of sadness or alcohol and drug use are perfect scenarios for the feared fear to appear again. Depression. So, can a relapse be avoided?
How to avoid a relapse into depression
- A relapse into depression can be avoided. Or at least we have to do everything in our power not to fall back into that deep, dark pit. As?
- It may be exhausting to hear over and over again that physical exercise is the best treatment for depression, but it’s true. And it also works when it comes to preventing a relapse. You don’t have to become an Olympian either, going for a brisk walk or playing a sport with friends is enough.
- Maintain daily contact with sunlight. This point is closely related to the previous one. Exposure to the sun’s rays, getting a little fresh air will come in handy to strengthen your mood. You can take advantage of that moment when you go out to exercise or ask a friend to accompany you for a walk.
- Surrounding yourself with your loved ones, having a good base of family and friends, will make you more protected against depression. Therefore, the best thing you can do is cultivate your social and family relationships, with them you will not feel any emptiness.
- Maintaining good sleep hygiene is one of the basic points to avoid relapses, since insomnia and depression appear hand in hand on many occasions. Sleep well and you will feel better.
- Learn to handle the relaxation techniques that best suit you. Avoiding stress is important to avoid a relapse into depression.
- Tai chi, yoga and mindfulness are practices that have proven to be really beneficial in reducing the risk of relapse into depression, as well as accelerating recovery in patients who suffer from it. Go ahead and practice one of them!
- We insist on the need for psychological therapy, because the point of view from which you see life is the key to overcoming depression and avoiding relapses. You don’t have to convert to the religion of good vibes, but seeing the world objectively and having a positive attitude in the face of adverse circumstances will make you feel stronger. Also, the sooner you tackle the problem the better. It is essential that depression is treated within the first eight weeks after its onset. If you have a rapid therapeutic response, it will be much easier for you to get out of it and overcome it completely, thus avoiding future relapses (remember NOT to self-medicate!!)
- Diet is also important when it comes to avoiding relapses. If the problem in depression is a lack of serotonin, try to include foods with tryptophan in your regular diet.
- And in any case, it reduces that fear of relapse. It doesn’t have to happen and if it does… You’ve already gotten over it once, so you can do it again.