How to overcome depression effectively?

Question

Hi doctor,

How do I cure my depression when I cannot afford to see a psychiatrist? I have been dealing with it for quite some time already, and I honestly just feel like a ticking bomb at this point. There are days that I am completely fine, but usually, the day that comes after that is immensely awful. I just do not see the point of life anymore. I am so exhausted and worn out. Please help.

Answer 1

Hi,

Welcome to icliniq.com.

Thank you for taking help from a psychiatrist.

I can understand your situation.

You may have a major depressive disorder. There is non-pharmacological management for depression. You should try to follow the below guidelines to deal with it. It will help you.

Exercise daily for 30 to 45 minutes, like at least going for a walk.
Do meditation for 20 minutes daily. Just sit in one place in a comfortable position and try to concentrate on your normal breathing. Do not stop or force yourself to stop your thoughts. Just let it be. It will help you to deal with your mood swings.
Eat healthy home-cooked foods, and avoid junk foods. You must drink enough water. You should spend quality time with friends and family daily or do video calls if you are living away from your family.
Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills like language or musical instruments.
Sleep enough for seven to eight hours daily.
You must avoid tobacco, alcohol, or any substance abuse.
Live your life, do not just spend it. Be bold and confident.
Keep yourself hydrated enough.

If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.

I hope that you get your answer.

Please, let me know if you want some help.

Thank you.