How can I manage depression?

How can I manage depression?

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The cause of depression isn’t always easy to understand, and it is usually due to many different influences e.g., genetics, stress/trauma, substance abuse and hormones. This is why successful management of the condition involves several factors:

Most importantly, stick to the treatment plan from your doctor.

If you have been prescribed medication, or are currently undergoing therapy, do your best to follow the plan suggested by your healthcare provider. You may not feel better immediately but give the treatment time to take effect – you will be better off in the long run. If you think your medication is causing unpleasant side effects, do not stop taking it. Instead, discuss this with your healthcare provider so that they can assist you.

Get regular physical activity.

Try to be active for 30 minutes, 3 to 5 days a week. Physical activity can help relieve depression. Work with your healthcare provider to develop a plan that you enjoy. It may help to ask someone to be active with you.

Create a regular sleep schedule.

A routine can help you relax before bed. Listen to music, read, or do yoga. Try to go to bed and wake up at the same time every day. Sleep is important for emotional health.

Eat a variety of healthy foods.

Healthy foods include fruits, vegetables, whole-grain breads, low-fat dairy products, lean meats, fish, and cooked beans. A healthy meal plan is low in fat, salt, and added sugar.

Do not drink alcohol or use drugs.

Alcohol and drugs can make depression worse. Talk to your therapist or doctor if you need help quitting.

Seek emergency care if:

You think about harming yourself or someone else. You have done something on purpose to hurt yourself.

When should I call my therapist or doctor?

Your symptoms do not improve.
You cannot make it to your next appointment. You have new symptoms.
You have questions or concerns about your condition or care.

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Hoe kan ek depressie hanteer?

Die oorsaak van depressie is nie altyd maklik om te verstaan nie, en dit is gewoonlik as gevolg van baie verskillende invloede, bv. genetika, stres/trauma, dwelmmisbruik en hormone. Dit is waarom suksesvolle behandeling van die toestand verskeie faktore behels:

Die belangrikste is om by die behandelingsplan van jou dokter te hou.

As daar medikasie vir jou voorgeskryf is, of jy tans terapie ondergaan, doen jou bes om die plan te volg wat deur jou gesondheidsorgverskaffer voorgestel is. Jy voel dalk nie dadelik beter nie, maar gee die behandeling tyd om in werking te tree – jy sal in die lang termyn beter af wees. As jy dink jou medikasie veroorsaak onaangename newe-effekte, moenie ophou om dit te neem nie. Bespreek dit eerder met jou gesondheidsorgverskaffer sodat hulle jou kan bystaan.

Kry gereelde fisiese aktiwiteit.

Probeer om aktief te wees vir 30 minute, 3 tot 5 dae per week. Fisiese aktiwiteit kan help om depressie te verlig. Werk saam met jou gesondheidsorgverskaffer om 'n plan te ontwikkel wat jy geniet. Dit kan help om iemand te vra om aktief saam met jou te wees.

Skep 'n gereelde slaapskedule.

’n Roetine kan jou help om te ontspan voor jy gaan slaap. Luister na musiek, lees of doen joga. Probeer om elke dag op dieselfde tyd te gaan slaap en wakker te word. Slaap is belangrik vir emosionele gesondheid.

Eet 'n verskeidenheid gesonde kosse.

Gesonde kosse sluit in vrugte, groente, volgraanbrood, laevet suiwelprodukte, maer vleis, vis en gekookte boontjies. ’n Gesonde maaltydplan is laag in vet, sout en bygevoegde suiker.

Moenie alkohol drink of dwelms gebruik nie.

Alkohol en dwelms kan depressie vererger. Praat met jou terapeut of dokter as jy hulp nodig het om op te hou.

Soek noodsorg indien:

Jy daaraan dink om skade aan jouself of iemand anders te doen of jy het iets doelbewus gedoen om jouself seer te maak.

Wanneer moet ek my terapeut of dokter bel?

Jou simptome verbeter nie.
Jy kan nie by jou volgende afspraak uitkom nie.
Jy het nuwe simptome.
Jy het vrae of bekommernisse oor jou toestand of sorg.

April 4, 2023 | Categories: Depression

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