Regaining hope while dealing with depression can be a challenge, but it is possible. This clinical picture is characterized by the presence of negative ideas about daily life, along with a decline in the projects that can be undertaken. In general terms, people who suffer from depression usually show a lack of interest in carrying out vital activities, and may also choose to avoid social ties.
Therefore, to regain hope it is important to connect with other people, establish a routine, exercise and maintain a healthy diet. It is possible to improve the quality of life and cope with this mental disorder. In this Psychology-Online article, we explain how to regain hope while having depression.
Why you lose hope when you have depression
Lack of hope is one of the most common manifestations of depression. In this sense, it is worth clarifying that there are reasons that reflect the symptoms of the clinical picture. Next, we will talk about why you lose hope when you have depression:
- Traumatic situations: Among the most relevant situations, the deaths of loved ones, traffic accidents, job losses, disappointments experienced in the past, breakups, etc. stand out.
- Neurological factors: deregulation is usually associated with the processing of information coming from outside. According to research, depression produces lower activity of neurotransmitters, such as norepinephrine and serotonin, which produces a decline in the assimilation of positive emotions.
- Apathy: it is the negative perception of situations linked to the need for isolation from the social environment. In this article you will find more information about the.
Seek professional help
What to do when the illusion has been lost? Don’t hesitate to talk to a therapist or psychologist who can provide you with the support and guidance you need to deal with depression and recover the illusion in your life. On the one hand, short-term therapies focus on the emotions, thoughts and behaviors that cause each patient’s own symptoms. In this way, it is possible to have greater resources to recover vitality in the face of the situations faced.
On the other hand, long-term therapies usually resort to remembering situations from the past that have a direct relationship with current illnesses. From this point, the person can choose other alternatives that avoid major problems.
Perform physical exercise
How to have energy with depression? Doing physical activity releases chemicals in the brain that improve mood. Specifically, the central nervous system secretes hormones such as endorphins and serotonin, which are associated with feelings of pleasure and happiness, improve mood and reduce feelings of sadness. In turn, physical activity has been shown to reduce stress levels that cause loss of enthusiasm.
Practice mindfulness
If you want to recover your enthusiasm while having depression, nothing better than , a therapeutic practice focus attention on the here and now. It helps to downplay memories of the past and fantasies of the future, as they can trigger greater discomfort.
From this, it is possible to understand emotions that arise in moments of complete uncertainty and establish a new perspective on life. To practice mindfulness you can Find an instructor to guide you through the processfor example, through diaphragmatic breathing exercises over a prolonged period of time.
Connect with other people
It can aggravate depression. try talk to friends, family or even look for support groups where you can share your feelings and experiences. Mood can improve if you focus on fostering positive social ties that encourage life projects.
For this reason, it is important that you do not put aside your interests and that you encourage social encounters that make you feel good.
Establish a routine
Depression can cause you to lose motivation to do even basic day-to-day tasks. One of the activities that is good for depression is to establish a daily routine that includes activities such as get up early, exercise, eat in a healthy way and get enough sleep.
People who have lost their hope often believe that nothing will bring them happiness, which causes feelings of frustration and anguish. However, continue concise routines That they can be sustained over time helps to have a better perception of reality, and make positive changes for life. In this article you will find more tips for .
Maintain a healthy diet
If you are wondering how to regain hope while having depression, a good habit to do so is consume foods containing tryptophan, which increases serotonin levels in the central nervous system. The most notable are:
- Eggs
- Dairy
- Nuts
- Legumes
- lean meats
- Fruits like banana or pineapple.
Including these foods in your diet can help you feel better, both physically and emotionally. However, it is important that a health professional monitor your personalized nutritional treatment.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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Bibliography
- Pérez Álvarez, M., García Montes, JM (2001). Effective psychological treatments for depression. Psicothema Magazine, 13 (3), 493-510.
- Vergel Hernández, J., Barrera Robledo, ME (2021). Management of depressive disorder. What treatment to choose? Risaralda Medical Magazine, 27 (1), 85-91.