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3 keys to managing a depression without psychologists

3 keys to managing a depression without psychologists

March 24, 2024

You can call it emptiness, depression or existential crisis, but the point is that you do not feel well. You may have talked to someone, although the people around you do not understand you too much and end up locking you in your room.

This situation is more common than you think, but the natural tendency is to think "these things just happen to me" , to rejoice in a sense of isolation that can end in the dreaded depression. The good news is that you can learn to manage a depression.

Far from being something to avoid, depression is an opportunity for wonderful self-knowledge, but first of all we will investigate the causes.

  • Related article: "Are there different types of depression?"

Where is depression born?

When a person suffers this disorder he experiences apathy, sadness and loneliness. He loses interest in everything and tends to isolate himself from the world. But why?

There are as many reasons to suffer depression as people in the world, although the most common consequence is that your schemes are broken and, suddenly, you feel that the life you had set up is meaningless.

There may be triggers that enter you in that duel, such as the death of a loved one or a love break.

Although there are also cases of being years with a very sedentary lifestyle (poor diet and no exercise) until falling into the pit of depression. There is even the feeling of not fitting into society.

Managing depression

Regardless of the situation, being immersed in such a situation requires some objectivity, and although it can be given by a psychologist, you can do it on your own. How? With these three keys.

1. Observe yourself and write

Think about it, what do you do throughout the day? If you spend all your time identifying with your thoughts, they will become a prison governed by your mind. If you think about the function of a knife, you can reach two conclusions: you can do good and evil. That is, it can serve to cut the bread that feeds your family, but also to kill another person.

The same happens with the mind, which is a double-edged sword: it can serve to live fully in all spheres of your life, but it can also become a tool of tremendous self-sabotage in the service of your ego.

Sometimes we have no idea why we feel how we feel, so to observe and lower the rhythm of the mind is recommended to translate your thoughts in an emotional diary.

Yes, I say "emotional" on purpose because It is not going to be limited to telling what you have done today, but also you are going to show how situations make you feel and experiences that you live.

This exercise will increase your self-esteem, but it will also give you peace and serenity. Anyway, the cognitive and emotional benefits of writing a diary are countless.

2. Move and eat healthy

One of the things we do when we become depressed is thinking too much about the negative aspects of our life. I do not know if you know it, but the mind produces about 60-80,000 thoughts a day, most of which are negative. We are experts in judging ourselves and in blaming ourselves for everything that happens to us.

How to get out of that spiral? Moving . In other words: leave home and do some exercise such as running, or walking for 30 minutes or an hour. The movement, whether high or low intensity, causes us to release endorphins, serotonin and dopamine, giving well-being and pleasure to our body.

If you also start to eat more healthy and natural products (fruits, vegetables, legumes, etc.), instead of precooked food and industrial pastries, your body and your mind will appreciate it. It is one of the oldest keys to managing a depression.

In other words, your eating and exercise habits play a fundamental role in counteracting the effects (and symptoms) of depression. Another option in that sense, which will be a breath of fresh air, is sign up for activities that interest you but that you never contemplated .

3. Talk to friends (and strangers)

Although to get to depression it is usually common not to tell what you feel to your closest environment, a good friend can be the best psychologist. When I say "good friend" I mean someone who knows how to listen and who pulls you out of your thoughts , not someone who does not listen to you and who tells you their problems immediately.

By telling someone your emotions, you are giving space to your inner world to manifest, so the effects of depression diminish. In fact, that person can give you their point of view and make you aware of your self-sabotaging thought patterns. In other words, it makes you mirror .

In fact, the figure of the coach emerged in the 60s with Timothy Galway (although its origin goes back to the maieutics of Socrates), to increase mental strength and maximize the potential of people through active listening and the question oriented to action. Yes, new technologies are making us interact less and less in person, so you can overcome that mental barrier to dare to leave your comfort zone knowing people.

Your amygdala (or emotional brain) will detect that you are in danger, but you are not, it is just a lack of habit.

Since I know that this exercise is not easy, consider it a challenge. For example, if you go to the cafeteria or the bar next door, dare to interact with someone who is close to you. The easiest thing is to communicate something positive to the other person in an educated way (if the thing flows, you can even start a conversation).

Ask yourself: what is the worst that could happen? If they ignore you, surely you will learn from the experience to do it better next time .


Depression is more common than you think , and whether you live it or not, observing you in perspective you will be able to capture your thoughts and emotions in a diary to prevent it or mitigate its effects.

In addition, if you go for a walk, run or do some exercise (even homemade, however little), your body will produce endorphins and other hormones responsible for your well-being.

The next time you live a complicated situation, remember that you already have the most important tools to overcome them: your mind, your breathing and your body . This does not mean that the professional support of a psychologist is not necessary. In most cases, it is essential to receive professional guidance. However, knowing these keys to manage depression can make life easier for us, whether we decide to go to a therapist or if for some reason we do not have that possibility.

Finally, remember that we are social beings, so sharing what you think and feel with your surroundings and interacting with strangers will help you see life with different eyes.

8 Signs You're Suffering from Depression Without Knowing It (March 2024).

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