Everything is bad! What to do?

[Brother]

Have there been situations in your life when it seemed that the whole world was against you? When a bad mood becomes a constant companion, and apathy for everything replaces the usual joys ? Or maybe there are people in your environment who can make an elephant out of a fly and fall into sadness for any reason?

Some people are completely unfamiliar with such prolonged periods of sadness and longing, while others live in a constant neighborhood with depression.

Is it possible to distinguish between depression and temporary sadness? Why is it so important to do it on time? What are the consequences of a depressive disorder? And can you protect yourself from such episodes?

Let's figure it out.

Why does a black streak happen and how to treat it?​

Recently, search queries on the Internet increasingly contain phrases like: "What to do if you feel bad?", "How to cope with depression?", "What to do to end the black streak?"

The modern generation is more and more often faced with the state of anxiety, stress, depression and other disorders. This is caused by a large number of factors from the cognitive characteristics of a particular person to the values broadcast by the media.

Someone may treat problems philosophically, believing that they are part of life and are an excellent opportunity for a person to become better and stronger. However, not all people are able to understand what exactly they did wrong, that all the troubles of the world suddenly fell on them.

It's important to understand that sometimes terrible things happen to really good people. Of course, if a person does something bad, there is a high probability that terrible things will happen to him, but not because of a lack of luck or karma, but because many in his environment are likely to want to respond in kind.

On the other hand, you can lead a dignified life, treat everyone with respect, kindness and love, but at the same time live a life full of unimaginable pain and suffering.

Everyone should know what to do if they feel bad. When something unpleasant happens to him, he has the right to be angry, offended, sad, afraid and experience a different spectrum of emotions. He has the right to feel offended and believe that everything that happens to him is completely dishonest.

But sometimes people tend to exaggerate the scale of the tragedy and see problems where they really do not exist. This may be due to the peculiarities of perception, the character of a particular person, his upbringing and way of thinking.

Surely each of you is familiar with people who arrange a tragedy because of an absolute trifle, to which a person with healthy self-esteem and adequate perception of reality would not pay attention.

Especially people who want to attract attention to themselves are prone to excessive dramatization of events. They are unable to speak openly about their feelings and emotions and often resort to the role of victim, preferring to complain about the injustice of the world towards them.

Unfortunately, others can not always understand whether a person is really experiencing a state of sadness or depression, or is once again manipulating his position in order to attract attention to himself.

But if you do not provide timely support to such a person and leave him alone with all the difficulties and worries, you can aggravate the situation to a depressive disorder.

What is depression?​

Depression (depressive disorder) is a common and serious illness that negatively affects how a person feels, what thoughts they have, and what actions they take. Typically, depression causes feelings of sadness, a loss of interest in activities that were once joyful. It can lead to a variety of emotional and physical problems and greatly reduce a person's ability to function effectively at work and at home.

Symptoms of depression can range from mild to severe and include:

• sadness or depressed mood;
• apathy;
• change in appetite (weight loss or gain);
• sleep problems (insomnia or excessive sleepiness);
• loss of energy or increased fatigue;
• decreased physical activity;
• irritability;
• a constant feeling of worthlessness or unfounded guilt;
• difficulty in thinking processes;
• loss of concentration;
• difficulty making decisions;
• thoughts of death or suicide.

In the event that any of the symptoms is constantly present for at least two weeks and is not a characteristic feature of a person, it is worth sounding the alarm.

According to research, depression affects about one in 15 adults every year, and one in six people worldwide will someday experience the disorder.

Depression can affect anyone - even someone living in ideal conditions. There are a number of factors that contribute to the onset of this disorder:

1. Biochemistry. Differences in some of the chemical processes in the brain can contribute to the symptoms of depression. The risk of its occurrence is higher if the frontal lobe of the brain is less active. However, scientists still have not figured out whether this activity disappears before or after the onset of depressive symptoms.
2. Genetics. Depression can be inherited. If in a person's family any of the close relatives (parents, grandparents, brothers and sisters) suffer or have suffered from depression, there is a high degree of manifestation of this disorder and he.
3. Personality. People with low self-esteem who struggle with stress and who are generally pessimistic tend to be more depressed than optimists.
4. Environmental factors. Being under constant stress, threatened violence, neglect, abuse, or poverty can make some people more vulnerable to depression.
5. Psychological trauma. Often, traumatic events that occurred in early childhood or adolescence can leave an imprint on the further formation of the personality and the propensity for the occurrence of depressive disorders in her.
6. The general condition of the body. Certain conditions can put a person at higher risk, such as chronic illness, insomnia, physical pain, or attention deficit hyperactivity disorder (ADHD).
7. Bad habits. Drug or alcohol abuse can affect mood and greatly increase your risk of a depressive disorder. About 21% of people who use psychoactive substances are prone to depression.

Depression can occur at any time, but on average first appears before the age of 25. According to psychologists, women are more likely to develop depressive disorder than men. Some studies show that one third of women experience a major depressive episode at least once in their life.

Persistent depressive disorder​

A person with persistent depressive disorder (formerly called dysthymic disorder) has a depressed mood for most of the day, for several days, for at least two years. In children and adolescents, the mood can be irritable or depressed and can last for at least one year.

Persistent depressive disorder often begins in childhood, adolescence, or early adulthood, and affects approximately 0.5% of US adults each year. People with persistent depressive disorder often describe their mood as sad or depressed. Because these symptoms have become part of a person's daily experience, they may not seek help, simply assuming that they have always been.

Symptoms cause significant stress or difficulty in work, social activity, or other important areas of life. Although the impact of persistent depressive disorder on work, relationships, and daily life can vary widely, its effects can be as or greater than those of major depressive disorder.

Depression is classified as a mood disorder. This can be described as feelings of sadness, loss, or anger that interfere with a person's daily activities.

The Centers for Disease Control and Prevention (CDC) estimates that 8.1% of American adults aged 20 and over suffered from depression in any two-week period from 2013 to 2016.

People experience bad moods in different ways. If for one it is a reason for a slight blues and further motivation for action, then for another a similar episode can lead to problems in personal relationships, at work and a loss of interest in life in general.

Depression negatively affects the entire human body, not only worsening its condition, but also aggravating existing diseases. Here is just a small list of conditions that can be made worse by depression:

• arthritis;
• asthma;
• cardiovascular diseases;
• oncological diseases;
• diabetes.

It is important to understand that temporary depression is a normal part of life. Sad things happen to everyone. But if you regularly feel depressed or lost, you may be dealing with depression.

Depression is considered a serious medical condition that can get worse without proper treatment. Those who seek treatment often see improvement in symptoms in just a few weeks.

How to distinguish depression from sadness or severe grief?​

The death of a loved one, the loss of a job or the breakup of a relationship are difficult experiences for a person. In response to such situations, the body's defensive reaction is the emerging feeling of sadness or grief.

Often during such periods, a person who has experienced a loss experiences symptoms similar to those of depression, but, nevertheless, these conditions are fundamentally different. You can distinguish them by the following parameters:

1. In a state of sadness, painful feelings come in waves, often mingling with positive memories of the dead. In depression, depressed mood, apathy, and lack of energy persist for two weeks or more.
2. During periods of grief, a person maintains his usual self-esteem. Feelings of worthlessness and self-loathing are common with depression.
3. In sadness, a healthy person does not have thoughts of death. In the advanced stage of depressive disorder, he focuses on taking his own life due to the inability to cope with his condition.

It is important to be aware of the difference between sadness and depression in order to seek the right help in a timely manner.

It is worth noting that these two states may well coexist. For some people, the death of a loved one, loss of a job, physical abuse, or serious disaster can lead to depression. Someone copes with severe traumatic events on their own, someone turns to friends or professionals for help, and someone experiences them alone, thereby further risking a depressive disorder.

How is depression treated?​

Depression is one of the most treatable mental disorders. 80% to 90% of people with this disorder end up with relief from their symptoms.

To understand what to do in a particular case, the healthcare professional must understand why the patient is ill. He must conduct a thorough diagnostic assessment, including an interview and a physical examination. In some cases, a blood test may be done to make sure the depression is not related to any medical condition, such as thyroid problems or vitamin deficiencies.

Drug treatment​

The patient may be prescribed antidepressants to help alter the chemistry of the brain. These medicines are not sedatives, stress relievers, or tranquilizers, and are not addictive.

Antidepressants may give some improvement within the first week or two of use, but their full effect may not show up for two to three months. If after a few weeks the patient does not feel improvement, the psychiatrist may change the dose of the medication or replace it with another.

Psychiatrists usually recommend that patients continue their medication for six months or more after symptoms improve. Longer maintenance treatment may be offered to reduce the risk of future episodes for some high-risk people.

Psychotherapy​

Psychotherapy or "talking therapy" is sometimes used alone to treat mild depressive disorder. In moderate to severe forms, this therapy is often used in conjunction with the intake of antidepressants.

Every qualified psychiatrist knows what to do during therapy if the patient is experiencing different conditions: from a mild form of depression to a state when he is very ill even on a physical level.

Cognitive behavioral therapy (CBT) has shown good efficacy in working with patients with depression. CBT is a form of therapy that addresses current problems. That is why it is great at helping a person recognize distorted and negative thinking in order to change thoughts and behavior in order to better respond to problems.

The psychiatrist can only work with one patient, but sometimes a group session (family or marital therapy) is required to adjust the factors that influence his mood. Group therapy can also bring people with similar conditions together to help each participant learn how others deal with similar situations.

Depending on the severity of your depression, treatment may take several weeks or much longer. In many cases, significant improvement can be achieved in 10-15 sessions.

Electroconvulsive therapy​

Electroconvulsive therapy (ECT) is a form of medical treatment most often prescribed for severely depressed patients who have not been helped by other treatments.

This therapy involves short-term electrical stimulation of the brain while the patient is under anesthesia. Usually 6 to 12 ECT treatments are prescribed, 2-3 times a week. This procedure is carried out by a team of qualified medical professionals, including a psychiatrist, anesthesiologist and a nurse.

ECT has been in use since the 1940s, and many years of research have resulted in significant improvements and recognition of its effectiveness as a primary rather than a "last resort" treatment.

How can you help yourself when everything seems to be bad?​

There are several things that people can do to improve their condition when it seems to them that the whole world is opposed to them and there is no way out of this situation.

Especially for these purposes, we have developed an online program "Psychic Self-Regulation", which in 6 weeks will teach you how to cope with stress, help build relationships with people around you and tell you how to tune in to the right mood on your own and move from a negative state to a resource state.

To do this, it is enough to introduce a number of pleasant and useful rituals into your life, which can significantly affect its quality and a person's mood.

Start taking care of your body​

Love yourself and start taking care of yourself as the closest person. Dedicate your time to caring for your body and make healthy living a habit.

For many people, regular exercise and exercise not only helps to improve their well-being, but also to lift their spirits. The hormone of joy, an endorphin that is actively released after exercise, also helps to look at disturbing issues from a different, more optimistic angle. What seemed like a disaster a few hours ago, after a good intense workout, will be perceived as a little difficulty.

Plus, group workouts and classes in the gym help to make new interesting acquaintances that will broaden a person's horizons and distract him from sad thoughts.

Regular and high-quality sleep, proper nutrition, taking vitamins, long walks in the fresh air, regular meditation, giving up bad habits can also significantly affect a person's mood and condition for the better.

Avoid annoying factors​

The environment you are in can affect your condition. If you watch the news of accidents, disasters, accidents and other negative events on TV every day, your brain absorbs this information. The level of anxiety rises, as a result of which relaxation is out of the question.

Remove all sources of negative information that could make your mood worse. Watch positive news, read inspirational books, and connect with upbeat people.

Give yourself an informational detox once a week by ditching any gadgets or reading the media.

Be open about your feelings.​

Often times, people may not realize that even those closest to them are in a state of sadness. Unfortunately, no one has yet learned to read minds and accurately guess the mood of others. This is why it is so important to learn to speak openly about what excites you and what you expect from others.

If you are upset by the word or deed of a particular person, do not hush up this resentment, further aggravating the situation, but delicately and directly tell him about it. More often than not, people will sincerely apologize if they are causing discomfort to others.

Left alone with your worries and grievances, you run the risk of aggravating the situation and, in addition to depressive disorder, earning illnesses against the background of psychosomatics.

Identify what worries you​

Working with your feelings is perhaps the most important thing in working on your emotional and mental state. It is self-reflection that allows a person to determine the level of comfort.

Learn to hear and understand yourself. Having an honest conversation with yourself allows you to identify those areas that are worth paying attention to first.

To do this, ask yourself questions as often as possible:

1. What kind of emotion am I experiencing right now?
2. Why am I experiencing this?
3. What actions of mine or those of others have led me to this state?
4. Do I want to do something about it?
5. If so, what steps will I take?

An excellent assistant in self-reflection will be the online program "Self-knowledge", the purpose of which is to help you understand your true goals, desires, feelings and teach you to live in harmony with all this. It is with understanding yourself that such an important step as acceptance and peace of mind begins.

Let yourself be yourself​

After realizing what exactly excites you, try to accept this state.

By playing roles and trying to constantly meet the expectations of parents, friends, colleagues, partners, and even strangers, a person drives himself into a corner. Unable to be honest with himself, he does not accept his true self. This, in turn, can lead to serious consequences in the form of problems with loved ones and others, with health against the background of psychosomatics and manic-depressive disorder.

It is important to learn to accept yourself with all the advantages and disadvantages. Let yourself be natural and don't try to live up to someone else's standards and expectations. In the end, this is your life and only you can decide how you live it.

Get support​

Everyone can afford to experience feelings and be vulnerable. It's important to remember that in times of sadness, sadness, and despair, you don't have to be afraid to ask for help. For each specific situation, help will be expressed in different ways: from friendly support to a step-by-step algorithm of actions to solve a problem.

If you have friends or family you can turn to for advice, feel free to do so. If you do not have this opportunity, seek professional help.

If you don’t have the resources, search the Internet for support groups for people in similar situations. Know that you are not alone in this and that you have nothing to be ashamed of.

Set the boundaries of what is permitted​

Often a person drives himself into the trap of a depressed state when he takes on many tasks and responsibilities that do not concern him at all. This is due either to the inability to refuse, or to the desire to earn praise.

Setting boundaries in your professional and personal life can help you feel better.

Find your calling​

Often, a state of confusion is experienced by people who do not have a specific goal and do not understand their purpose.

Bad episodes happen in everyone's life. But if a person knows what he lives for, he will be able to experience such moments much easier and more painlessly.

Also, people who are passionate about what they love (profession, creativity and any other interests) and leading an active lifestyle pay less attention to the negative that happens to them. It is easier for them to abstract from bad experiences, finding support and inspiration in their favorite business.

Find something that will motivate you, and you will certainly feel how your attitude towards all failures and troubles will change.

Don't forget to be sad​

As we have already noted, sadness and sadness are the body's natural defenses. Sometimes these states are needed by a person in order to:

• look at the situation from the outside;
• pause and take a break;
• ask yourself the right questions;
• reassess values;
• be alone with yourself.

Do not deprive yourself of this opportunity. And remember that any of your emotions are absolutely normal. Love and accept them and very soon you will notice how they will be replaced by joy and a positive outlook on the world.

Change your focus​

Often in the life of a person who believes that everything is bad for him, nothing terrible happens. The fact is that he himself focuses on negative events.

Instead, you need to shift your attention to pleasant moments that have not gone anywhere in life. Try to find a reason for joy and a smile even on the gloomiest days.

For these purposes, the "For what?" Technique is excellent. Its essence is not to fall into despondency and despair in any unpleasant situation, but to ask yourself one specific question: "Why was this situation given to me?"

A question like this allows you to shift the focus of attention from the negative to the search for a positive context. Thanks to him, you can draw the right conclusions, work on mistakes and look at the current situation from the other side.

Get out of the victim position​

When a person says that everything in his life is going somersault, he automatically disclaims responsibility for his life. Instead, he begins to feel sorry for himself, blaming everyone around for his own failures.

A person who is in a state of sacrifice is not able to change anything. Such a passive position is addictive, since doing nothing is much easier than dealing with the difficulties that have arisen.

To get out of this trap in time, periodically ask yourself questions:

1. What role am I playing now?
2. Why is it profitable for me to be in this state?
3. How can I get out of this role?

A fatalistic attitude towards life prevents people from taking responsibility for their situation. Such timely reflection allows you to soberly assess your behavior and not fall into the traps of thinking.

Hug more often​

During kisses and hugs, oxytocin, a well-being hormone, is released in the human body. The world even celebrates days dedicated to these actions.

You don't have to wait for a suitable holiday to feel happy. A sincere hug with a person you like a few seconds in length improves not only your mood, but generally has a positive effect on your well-being.

Scientists have also found that spending time with animals is excellent in combating stress. It is not for nothing that videos with dogs, cats and other smaller brothers are gaining such a large number of views on social networks.

Find a reason to be grateful​

Gratitude is a great tool that allows you not to slip into the state of "I'm not doing well", but focuses attention on what a person has.

Make it a practice to write down a few things every day that you are grateful for. It can be anything, for example, the happiness and health of loved ones, a great job, and even the ability to walk on your own two feet and see the beauty of the world with your own eyes. Every time you feel in a bad mood, refer to these posts to once again realize how happy you are!

Remember to also say thank you to others. Believe me, such warm words significantly improve the mood and relationships between people.

Conclusion​

Failure is a great teacher, provided it is treated correctly. Really wise people learn from their mistakes. Unfortunately, we cannot influence everything that happens to us and insure ourselves against sorrow, troubles and hardships. However, we can learn to properly relate to everything that happens.

As soon as you change your focus of attention and begin to see opportunities in every negative event, you simply stop noticing all the bad things that happen in your life. And then you will not be afraid of any depression!

Good luck!