How can I use depression coping strategies?

Question

Hello doctor,

There are days when I do not feel like doing anything. I feel like I have nothing to keep going for, and my life is useless. Previously, I was treated for anxiety and depression. However, I did not go for further treatment after my session with a psychotherapist ended. Also, I have used Luvox 5 mg and tablet Alprazolam 0.5 mg in the past.

Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern. You have a major depressive disorder. There is a non-pharmacological management for it. I suggest you follow a few guidelines to deal with it. It will help you.

Exercise daily for 30 to 45 minutes, like going for a walk. If possible, join a gym or swimming class; it will help boost your confidence.
Meditate daily for 20 minutes, sit in one place in a comfortable position, and try to concentrate on your normal breathing; do not force yourself to stop your thoughts; just let them be. It will help you relax.
Eat healthy home-cooked foods, and avoid junk foods.
Drink enough water.
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, languages, or musical instruments.
Get enough sleep of seven to eight hours daily.
Avoid tobacco, alcohol, or any substance abuse. Live your life, do not just spend it.
Be bold and confident. Do not be afraid of anyone.
Stop overthinking.
Stand in front of a mirror and talk to yourself by making eye contact.

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

I hope this helps.

Kindly revert in case of further assistance.

Thank you.