How to deal with psychological depression

Psychological depression can be improved through psychological counseling, medication treatment, exercise regulation, social support, and regular sleep patterns. Psychological depression may be related to genetic factors, environmental stress, neurotransmitter imbalances, traumatic experiences, or chronic diseases. It usually manifests as symptoms such as low mood, decreased interest, changes in appetite, sleep disorders, or self denial.

1. Psychological counseling

Cognitive behavioral therapy helps identify and correct negative thinking patterns, while interpersonal relationship therapy can improve social conflicts. It is recommended to have 1-2 professional psychological counseling sessions per week and record daily feelings in conjunction with an emotional diary. Patients with severe depression may need to undergo mindfulness based stress reduction training, but it should be done under the guidance of a psychologist.

2. Drug therapy

Fluoxetine hydrochloride capsules are suitable for moderate to severe depressive episodes, sertraline tablets have better effects on patients with accompanying anxiety symptoms, and olanzapine tablets can improve sleep disorder depression. All antidepressants must be used strictly according to medical advice to avoid sudden withdrawal reactions. Regular follow-up visits are required during medication to evaluate the efficacy and side effects.

3. Exercise regulation

30 minute aerobic exercise 3-5 times a week can promote endorphin secretion, and brisk walking, swimming, or yoga are suitable choices. Team sports events can also provide opportunities for social interaction. The intensity of exercise should be moderate with slight sweating but not fatigue, to avoid excessive consumption that increases emotional burden.

4. Social Support

Joining a mutual aid group for depression patients can gain emotional resonance and regularly engage in face-to-face communication activities with family and friends. Suggest clearly expressing specific needs to supporters, such as accompanying them for medical treatment or assisting with daily affairs. Avoid long-term self isolation, but control the frequency of negative energy disclosure.

5. Regular sleep schedule

Maintaining a fixed wake-up time helps stabilize the biological clock, with a nap time of no more than 30 minutes. Avoid blue light stimulation from electronic devices one hour before bedtime. You can try soaking your feet in warm water or using gentle music to aid sleep. In terms of diet, increase the intake of foods rich in omega-3 fatty acids such as deep-sea fish and nuts, and reduce the intake of refined sugars. Establishing a stable lifestyle rhythm is crucial for the recovery of depression, and it is recommended to develop a daily schedule that includes waking up, eating, exercising, and socializing. Pay attention to avoiding central nervous system inhibitors such as alcohol, and indoor decoration can increase bright colors to promote emotional improvement. If symptoms persist for more than 2 weeks or suicidal thoughts occur, seek medical attention immediately. Avoid making major life decisions during periods of depression. Family members should learn non judgmental listening skills and regularly accompany patients for outdoor natural lighting.