Hi, my name is Gary Samuel Bilbao, a survivor of clinical depression. And I have a life project to help other people who, like me, suffered or are suffering from depression.
For that reason and from my experience I designed a system of 7 vital areas to combat it. More than a system, it is a lifestyle that serves to have a healthy life, physically, mentally and above all, emotionally. I have called it "Integral Anti-depression System ", raised in the acrostic ANTIDEP, (Of course, I am from Venezuela, so I speak Spanish and the acrostic is in that language. In English it would be SNTEFEP) where each letter represents a vital area. Without further ado, let's see how we can live in #AntiDepression mode.
- Support: never forget to give it diligently and to receive it with gratitude Select someone who needs help: a neighbor, family member, friend, co-worker or student. And especially someone who may not be able to repay you for what you do for them. Helping others is a lifeline and helps us to forget ourselves a little and realize that we are not the only ones who suffer.
- Nature: Have contact every day with water, sunlight and clean air and maintain, within your possibilities, a balanced nutrition. For example, get up, sunbathe at 7:00 a.m. for 5 minutes. If you can, walk around the neighborhood or in a nearby park and when you return, take a bath with warm water, regulating the temperature of the water until it is natural, and at the end, pour a bucket of cold water on yourself. Yes, ice cream!
- Treatment: enjoy the benefits of psychotherapy and the relevance of pharmacological treatment. If you are in treatment, take it faithfully as prescribed (unless you notice you are getting worse or have an unfavorable reaction). If so, consult your psychiatrist again and explain your feelings.) You can also consult medicinal plants that can help you calm your anxiety, sleep, etc. Always be careful to tell your doctor or research that does not produce any unfavorable reaction when combined with medication. Attend psychotherapy and take advantage of the tools provided by the specialist. If you do not suffer from depression, enjoy a good conversation with a friend or family member you trust. We should always have someone sensible to tell our things to. If we keep what we feel, we run the risk that it will reflect on our emotional or physical health.
- Emotional and cognitive intelligence: fundamental to regulating our negative emotions and thoughts. Let's learn to identify our emotions, let's feel, let's live what we feel. Let's not hold back from laughing, crying, getting upset, feeling gratitude, hugging, understanding, being bored. And to do the same with your mother, children, cousins abroad, friends, boss, teacher or the owner of the supermarket. Control your negative thoughts. Do mental hygiene. Avoid or try to avoid rumination and brooding.
- Fun and humor: never stop laughing, entertaining and amusing yourself Laughter is medicinal. Even if it's hard for you, go ahead and watch funny videos, (special mention; of kittens). Comedy shows, memes on the internet or invite a family member to make pillow wars or tickle. Go to the theater, the movies, the park or wherever you like. Enjoy doing what you like or eating that candy or drink that you have time for without buying. Give yourself a treat. You need it often.
- Exercise: stretching, dancing, calisthenics, fitness Anything, but work out. It's vital for your body and emotions. (I already talked about it in this post). In the mornings before going out to sunbathe or at night before going to sleep, exercise with stretching or yoga. Go to dance therapy, to the gym, or dance at home with your partner, children or aunt.
- Peace, rest, relaxation: yoga, breathing, meditation, prayer, rest, massage Mental and physical balance. It has been determined that mindfulness, a type of meditation, helps in the process of prevention and recovery. Take time to rest, breathe, enjoy the rest. Let's not feel guilty about it.
Each of these areas must be developed. I'm speaking from my experience. Doing and living each one of these areas helped me in my recovery and strengthens me every time I feel discouraged. This Anti-Depression System NOT replaces pharmacological treatment or psychotherapy, but it is an important supplement that strengthens areas that we usually do not develop in a state of sadness, discouragement and apathy.
It takes a lot of willpower in most cases, those of us who have suffered from depression know what it takes to get things done and the desire to always be locked up in our room or lying in bed. But willpower is important in our recovery process. Let's make small efforts every day until we get used to doing these and other activities. We will feel that recovery is slow in coming, but believe me, it will come. Do whatever it takes to get out of this state.
In later entries we will develop each of these areas by expanding the proposals of activities for each area. In the meantime we would like to read in your comments what has helped you to fight and overcome depression. What other activities could you add to the vital areas of this system?
Life is beautiful, don't lose hope of living it to the fullest. Every day is a new opportunity.
An antidepressant and motivating hug.
Original G. S. Bilbao - First published in Spanish here
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#Posh:
I love this multi pronged approach. Too often we focus on just one thing to try and help us, when often it's many things that are out of balance.
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Thank you for your support.
And indeed, in the case of depression we often focus on medicine or drugs, or diet, either way, everything is important. Prevention and treatment should be comprehensive, that has worked for me.
I like the nature approach and it definitely works for me personally. I can't speak of others. Nature may not work for them but it's really worth trying.
Yes, @macchiata, nature helps a lot, not only in depression, but in any case, it's good for your health. But as you say, not everyone likes it or works. Maybe there's nothing to lose by trying.
Thanks for coming and leaving your comment.
Indeed! it's always worth trying when you are desperate for good vibes :) cheers! have a great weekend!
Hola muy bueno tu post, la depresion es una enfermedad complicada pero que con apoyo se puede manejar. Exitos lo vi en the therminal
Wow, thank you for share this, I'm sure this post will help a lot of people!
Thanks for sharing the outline you created in addressing and dealing with clinical depression. These are some areas in a person's life that definitely be addressed. Where did you get your information from in how to deal with this disease?
Also, since this topic deals with your personal experiences in this area, you may want to take advantage of the tag: innerblocks