How to deal with depression and low self-esteem?

Question

Hello doctor,

I think I am feeling a bit depressed. I often compare myself to others and criticize myself, which affects my self-esteem. There are times when my hands suddenly shake, and I find myself crying at night, feeling empty. I also hate going outside and getting easily drained. Any advice would be greatly appreciated.

Thank you in advance.

Answer 1

Hi,

Welcome to icliniq.com.

I read your query and can understand your concern.

I can understand your situation, and it seems like you may be experiencing major depressive disorder (a mood disorder characterized by persistent feelings of sadness, hopelessness, and a loss of interest or pleasure in activities once enjoyed). There are non-pharmacological strategies that can help manage it. I suggest the below are some guidelines:

Exercise: Aim for 30 to 45 minutes of exercise daily, such as walking. It can help improve your mood and boost your confidence.
Meditation: Practice meditation for 20 minutes each day. Sit comfortably, focus on your breathing, and allow thoughts to come and go naturally. This will help you relax.
Healthy diet: Eat home-cooked meals and avoid junk food for better physical and emotional health.
Hydration: Make sure to drink enough water throughout the day.
Social connections: Spend quality time with family and friends, even if it is through video calls.
Creative hobbies: Engage in hobbies like reading, journaling, painting, drawing, or learning a new skill or instrument.
Sleep: Ensure you get seven to eight hours of sleep each night for overall well-being.
Avoid substances: Stay away from tobacco, alcohol, and other substances.
Live fully: Embrace life and be bold and confident.
Self-worth: Avoid comparing yourself to others. If you do not value yourself, others will not either. Remember, you are unique.

If you continue to experience symptoms after following these suggestions for four to six weeks, you may need to consider medication for a short period.

I hope this helps.

Kindly revert so I can assist you further.

Thank you.