We explain how a psychotherapist can help you overcome this disorder.
That’s why it feeds back; The passivity and lack of initiative that it produces in people makes everything remain the same, that those who suffer from this disorder have it more difficult to change their situation.
But, fortunately, many times you have the necessary autonomy to go to therapy, and from these sessions renewed strength emerges.
If you’re part of that group of people who want to cope with this mood disorder by combining lifestyle changes and professional help from a therapist, read on. Here you will find several tips on how to overcome depression with the help of a psychologist, doing what is necessary to increase the chances of you getting better soon.
- We invite you to read: “The 15 best psychologists in Madrid”
Overcome depression with the help of a psychotherapist: how to achieve it?
Among people who have been diagnosed with depression, it is common to become impatienttag. The treatment of this disorder is complicated, and it is often necessary to make several attempts for months, especially in what has to do with the use of psychotropic drugs (and its famous going from one to another in search of a product that works).
That is why many patients try to bet on a more proactive way through which to leave depression behind, without leaving everything in the hands of doctors and psychologists. Paradoxically, this is something that is contemplated in psychotherapy.
Creating situations that encourage the patient to get involved in their improvement is part of the therapeutic objectives, so if the person who goes to the psychologist wants to get involved, that is in itself a good sign; many do not have the energy to try to combat the disorder, especially in the first sessions.
What you will find below are tips that you can apply in your day to day, through new habits, to maximize your chances of feeling good again as soon as possibletag. None of them replaces psychotherapy, and in fact they are designed so that you can get involved in their realization while you go to the psychologist.
1. Make sure you get enough sleep
It may seem silly in its simplicity, but Getting a good night’s sleep is extremely beneficial for your mental healthtag. Lack of sleep has been shown to be involved in a high risk of developing and maintaining psychological disorders linked to depression, anxiety and others.
Of course, some people with depression may have more problems than normal sleeping, among other things because of their tendency to ruminate. Rumination is the tendency to constantly turn over one or more ideas that worry us and that make us feel anxious on a regular basis, such as the memory of disappointing someone special to us.
That is why, if you notice that you have this kind of barrier that causes insomnia, it is important that you tell your psychotherapist, so that he proposes strategies to sleep well and that adapt to your case.
2. Respect therapy sessions
It is very important that you go to therapy with the regularity that your psychologist has proposed. If these sessions occur very irregularly, they are unlikely to be beneficial, and you will be spending time and money, as well as tempting yourself with the possibility of abandoning psychotherapy without having given it the opportunity to function.
Calculate your schedules well so that there are no situations in which you are short of time and decide not to go to your appointment with therapy to save yourself the rush. If you see that you are going to have availability problems on a certain day or week, consider whether it would be possible to hold some online therapy sessions via video call.
3. Get moderate exercise every day
Spend 30-40 minutes getting some exercise, or at least trytag. If you find yourself in a very severe case of depression, you may not be able to do it, but do not blame yourself for it: it does not depend on you, but is due to your neurological and physiological state, and as you improve there will come a point in which you will be able to activate yourself more and more and get involved in sports tasks.
Why exercise can help you overcome depression with the help of psychotherapy? The reasons why this is usually effective in a large number of patients is still unclear, but it is believed that by doing this, the body will produce more of a protein called BDNF (brain-derived neurotrophic factor). ), of which there is a deficit in the brain of depressed people.
4. Create hobbies schedules
Overcoming depression is above all about entering into a dynamic in which it is easy for you to get involved in activities that you find stimulating or even exciting. Explore new hobbies , give them a week or two to see if they fit in with you, and make it easy to be consistent with them.
5. Say what’s wrong with you
In general, loneliness fuels depressiontag. However, in those who have developed this disorder it is difficult to meet others. That’s why you have to start with something easy.
Something as simple as telling your friends and loved ones in general that you have depression and are going to therapy will make them more willing to help you. They may be more willing to come up with plans to find new hobbies, or even meet new people.
Therapeutic support against depression
If you need help to get out of depression, we invite you to contact the team of psychologists at UPAD Psychology and Coaching .
Both in our therapy center located in Madrid and through online therapy we can offer you support from which, little by little, you can improve under the supervision of experts.
Bibliographic references
- American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders. Fifth edition. DSM-V. Mason, Barcelona.
- Belloch, To.; Sandin, B. and Ramos, F. (2010). Manual of Psychopathology. Volume I and II. Madrid: McGraw-Hill.
- Lebowitz, BD ; Pearson, JL; Schneider, LS ; Reynolds, CF ; Alexopoulos, GS ; Bruce, MI; Conwell , Y. ; Katz, IR; Meyers, BS; Morrison, MF ; Mossey, J. ; Niederehe, G.; Parmelee, P. (1997). Diagnosis and treatment of depression in late life: Consensus statement update. Journal of the American Medical Association, 278 : pp . 1186 – 1190 .
- Perestelo Perez, L.; González Lorenzo, M.; Rivero Santana, AJ, Perez Ramos, J. (2007). Decision support tools for patients with depression. Quality Plan for the SNS of the MSPS. SESCS; 2010. STD Reports.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.