How to overcome depression symptoms in a 37-year-old male?

Question

Hello doctor,

I am a 37-year-old man. I feel something is wrong with me. I do not feel well. I always have feelings of sadness and fear, as if I am going to die. Sometimes I feel suicidal. I do not feel good about anything in life, and I have no friends. If I tell anyone this, they will not understand. What should I do?

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I am very sorry to hear about your medical condition. Do not worry; I am here to take care of you.

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

You should exercise daily for 30 to 45 minutes, such as going for a walk.
You should meditate 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 them be. It will relax you.
You should 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.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills languages, or musical instruments.
You should get enough seven to eight hours of sleep daily.
You must avoid tobacco, alcohol, or any substance abuse.
Live your life; do not just spend it.
Be bold and confident.

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 you find this helpful.

Thank you for using icliniq, and have a nice day.