Dealing with depression

Everyone feels gloomy or sad every day. That is very normal. But there are also people who feel unhappy for a longer period of time. They no longer feel like doing anything and are not interested in what is happening around them. Other symptoms include insomnia , eating more or less, fatigue, concentration problems and sometimes even death.

Depression tips

People with depression often don’t know what to do to feel good again. And friends and family often have no idea how to help someone. Therefore: some tips to tackle your depression.

  1. Give in

It is easy to think that your complaints will go away on their own, but this is often not the case. Therefore, admit to yourself that you are depressed. You are then more likely to seek help.

  1. Talk about it with others

You don’t have to be ashamed of your depression. Your friends or family can be a good support for you.

  1. Choose regularity

Regularity helps you to keep control of your life. Going to bed on time, eating at fixed times and resting at fixed times give you something to hold on to. Don’t let your depression determine your actions. You are the boss!

  1. Exercise regularly

Various studies show that exercise helps against depression. Go walking or cycling or choose a fun sport. The best thing is to do this together with family or friends.

  1. Do fun things

No matter how unattractive it may seem to be obliged to do ‘fun things’; it really helps!

  1. Say goodbye to unhealthy habits

Smoking, drinking, substance abuse or unhealthy eating is absolutely forbidden if you are depressed. These unhealthy habits can actually make depression worse.

Tips for loved ones

If someone you care about has psychological complaints, this is not only difficult for the person themselves, but also for you. This can cause tensions. Below are some tips on how to deal with this:

  1. Listen, ask and don’t judge

Give someone with depression the opportunity to tell his or her story. Ask open questions, show interest and ask the other person about their thoughts. Someone with depression is often ashamed of their depressive thoughts.

  1. Don’t exclude the other person, but involve him/her

You often see that someone with depression does not feel like going to a birthday, a party or other activities. Continue to invite that person, even if you do not receive a response to the invitation. That invitation is really appreciated.

  1. Stay interested

A simple app or text message asking: ‘How are you?’ the other is already doing good. Continue to show interest in the other person.

  1. Advice can be wrong

Well-intentioned advice may be interpreted by the other person as an accusation. The person with depression knows exactly what to do, but due to the illness he cannot do it. So don’t give advice, but ask if and how you can help.

  1. Accept it as it is

Accept that he or she cannot do much, don’t get angry about forgetfulness and don’t be too critical about things that go wrong or are left behind for too long. Depressed people have an excess of self-criticism and often the feeling of being worthless. A critical attitude from the environment is then extra painful. Praise every progress, no matter how small. Stay positive and try to remain yourself.

  1. Seek professional help

Make sure the person seeks professional help. Say that there are treatments and medications that can support him. If possible, accompany the person concerned to the GP or mental health care provider.

  1. Talk about suicide

Depressed people may have suicidal thoughts. Give space and confidence to talk about this. Do not judge these thoughts and advise professional help in a timely manner or ensure that the person contacts 113 Suicide Prevention .

  1. Take good care of yourself

Set your own limits. Also dare to say ‘no’. Don’t become a care provider and take time for yourself. Make sure you don’t become overloaded and ensure you get the necessary relaxation. Keep doing your own things. It is important that you vent to someone else every now and then. If it all becomes too much for you, seek professional help or contact fellow sufferers.

  1. Know what depression is

It is important to read up on what depression is and to give the person the feeling that the condition is okay. By studying the disease you will know how to support someone and what it is best to say or not say. Take a look at: www.depressievereniging.nl or www.mindblue.nl/depressie or www.familievan.nl . Or attend meetings or courses for family and loved ones. You often receive psychoeducation when your loved one is receiving treatment.

My child has depression. What can I do?

  • Name the things that are going well.
  • Find out what the child or young person still enjoys (some) and encourage this.
  • Listen sincerely and actively, without judgment. Also express your own thoughts and feelings.
  • Inquire about the complaints, ask specific questions, do not make too many demands. Take the complaints seriously.
  • Help set achievable goals, visualize them and encourage them to achieve them.
  • Encourage exercise.
  • Provide support and offer solutions to the problems discussed.
  • Encourage the young person to talk to their parents about it and, if necessary, to seek help.
  • Try to give a positive view of the future.
  • Make appointments and keep in touch.

Seek expert help

Sometimes more help is needed than these tips. Please contact your doctor. He/she can help you himself or refer you to one of our specialists.

Depression line; for a listening ear and advice

The helpline (088 – 505 43 34) of the Depression Association is open to everyone with depression or their loved ones. When you call, you will receive an experienced volunteer on the phone. Here you can tell your story or ask for advice. Based on their own experience, the people of the Depression Line think with you about what a good next step would be for you.

 

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