How can one effectively manage major depressive disorder?

Question

Hello doctor,

I am a 16-year-old male experiencing the following symptoms:

Feeling tired most of the time.
Lack of concentration and focus during school lectures or while reading books.
Lack of self-esteem.
Talking to myself frequently.
Procrastination.
Poor time management.
Lack of self-control.
Experiencing stress and depression.
Lack of interest in studies.
Frequent daydreaming.
Easily becoming angry and getting distracted easily.

What could be the cause of these symptoms? Please suggest a treatment.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

Thank you for seeking help from a psychiatrist. I understand your situation and it seems you may be experiencing symptoms of major depressive disorder. There are non-pharmacological approaches that you can try to manage your depression. However, I suggest you to follow the instructions mentioned below:

Engage in daily exercise for 30 to 45 minutes, such as going for a walk. It can improve your mood.
Practice meditation daily for 20 minutes. Find a comfortable position and focus on your natural breathing. Allow your thoughts to come and go without forcing them to stop. This can help you relax.
Consume healthy, home-cooked meals and avoid junk foods.
Stay adequately hydrated by drinking enough water.
Spend quality time with friends and family on a daily basis, or if you are physically distant, engage in video calls to maintain connections.
Pursue creative hobbies like reading good books, journaling, painting, drawing, or learning new skills, languages, or musical instruments.
Ensure you get seven to eight hours of sleep every night.
Avoid tobacco, alcohol, or any substance abuse.
Live your life fully and actively, rather than just going through the emotions.
Cultivate boldness and confidence in yourself.

If, after following these guidelines for four to six weeks, your symptoms persist, it may be necessary to consider starting medication for a short duration. I hope this helps you out. Please let me know if you need any further assistance.

Thanks and regards.