What are the effective ways to overcome depression?

Question

Hello doctor,

I am 30 years old, weigh 99 pounds, and am 4.5 feet tall. I live alone; my husband comes home from work at 11 o'clock. Throughout the day, I spend time alone, talking to myself and feeling as though someone is around me. I experience fear and hesitation in crowds and sometimes end up hurting myself.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Thank you for seeking help from a psychiatrist. I understand your situation.

You may have major depressive disorder due to living alone. There are non-pharmacological management strategies for your depression. You should try to follow the guidelines below to deal with it; they will help you.

You should exercise daily for 30 to 45 minutes, such as going for a walk. It will uplift your mood.
You should meditate for 20 minutes daily. Just sit in a comfortable position and concentrate on your normal breathing. Allow your thoughts to be without trying to stop them. 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. If your husband is busy the whole day, consider starting some homemade work to keep yourself busy and active. Make new friends or build good relations with neighbors.
Engage in creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
Ensure you get seven to eight hours of sleep daily.
Avoid tobacco, alcohol, or any substance abuse.
Live your life; do not just spend it.
Be bold and confident.

If you still experience persistent symptoms after following this advice for four to six weeks, then you may need to consider starting medications for a short duration.

I hope these suggestions clarify your queries.

Thank you.