What should I do if I live so tired and suppressed? I live so tired and suppressed

Living a tiring and repressed life can be alleviated by adjusting lifestyle, seeking social support, psychological intervention, cultivating interests and hobbies, professional treatment, and other methods. Long term depression may be related to factors such as work pressure, interpersonal relationships, lack of sleep, anxiety, and depression.

1. Adjusting Lifestyle

Maintaining a regular sleep routine can help stabilize emotions. It is recommended to set a fixed time for waking up and falling asleep, and avoid staying up late. Increase the intake of foods rich in vitamin B, such as whole grains and dark green vegetables, and reduce the intake of high sugar and high-fat foods in the diet. Engaging in moderate exercise every day, such as brisk walking or yoga, can promote the secretion of endorphins and improve mood.

2. Seeking Social Support

Regular communication with family and friends can alleviate feelings of loneliness, and participating in community activities or interest groups can expand social circles. Proactively express needs when encountering difficulties and avoid bearing pressure alone. Establish a positive communication model in family relationships and seek family counseling when necessary.

3. Psychological Intervention

Cognitive behavioral therapy can help adjust negative thinking patterns, and mindfulness training can enhance current awareness. Emotional diary recording helps identify sources of stress, and breathing relaxation techniques can quickly alleviate acute anxiety. Group psychological counseling can provide emotional resonance and experience sharing.

4. Cultivate interests and hobbies

Art creation activities such as painting and music can express suppressed emotions, while handmade crafts can generate flow experiences. Outdoor activities such as gardening and bird watching can help shift attention, and learning new skills can enhance self-efficacy. Set aside exclusive time each week to engage in favorite activities.

5. Professional treatment

If the mood is consistently low for more than two weeks, it is recommended to seek medical attention from a psychologist. The doctor may prescribe antidepressants such as fluoxetine hydrochloride and escitalopram oxalate. Severe depression accompanied by suicidal thoughts requires immediate intervention, and physical therapy such as transcranial magnetic stimulation can be used as an auxiliary method. The treatment plan needs to be regularly evaluated and adjusted. Establishing a stable lifestyle rhythm is crucial for improving depression, keeping the bedroom environment dark and quiet, and avoiding the use of electronic devices two hours before bedtime. Pay attention to supplementing deep-sea fish rich in omega-3 fatty acids in diet, and limit caffeine and alcohol intake. Develop at least one daily activity that brings joy, such as taking a bath or listening to music. Record daily small achievements and avoid excessive self-criticism. When the self-regulation effect is limited, professional psychological help should be sought in a timely manner. Early intervention can effectively prevent the deterioration of symptoms. In the social support system, it is possible to identify several trustworthy confidants and engage in regular emotional communication.