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Amélie Boukhobza (Clinical psychologist)
Different from depression or temporary sadness, depression is a real pathology which upsets those who suffer from it. If willpower alone is not enough to overcome it, depression can be combatted by following these tips, prescribed by psychologist Amélie Boukhobza.
Depression is a chronic psychological pathology, which manifests itself as a feeling of sadness and despair, associated with a loss of motivation. Depression disrupts the mood and daily life of the affected person.
“When depression sets in, we sink. There is no miracle solution, but a few small tips can help improve the situation or provide protection against it. indicates our expert, psychologist Amélie Boukhobza. Here are his tips.
Move, even a little
A depressed person will not have the energy to go to the gym. “But just a walk or a few stretches can make all the difference” assures the psychologist. “Movement stimulates the production of endorphins, these feel-good hormones that we sorely lack during periods of depression. And also acts on dopamine, to regain a little momentum and motivation.”.
Sleep smart
Too much sleep or not enough is often the big difference with depression. “The goal here is to find a balance. Going to bed at a regular time and avoiding screens before going to sleep can really help regulate sleep, a fundamental pillar of balance.” recommends Amélie Boukhobza.
Limit loneliness
The temptation to isolate and be alone is strong during periods of depression, but it is a trap. “Surround yourself, even for a quick coffee or a walk with a friend. Everything is good to do to escape the spiral of confinement.”
Aim for small victories and realistic goals
“Getting up, taking a shower, going out to run errands: these are victories. Congratulate yourself for these actions, even if they seem insignificant to you.”. In a word: no big goals but just a small step every day.
Fuel your brain intelligently
Depression makes negative thoughts go on repeat. “To cut it short, try to nourish your mind“recommends our expert.”Podcasts, captivating books, funny videos… You have a lot of content available, especially on the internet, to take a mental change of scenery“.
Take care of your diet
When we’re depressed, we tend to eat anything. “However, a balanced diet can have a significant impact on mood. recalls the psychologist. So implement these few adjustments, recommended by the expert: favor fruits, vegetables and proteins. “Remember, excess sugar only amplifies the emotional roller coaster. A protein breakfast in the morning will promote the secretion of dopamine, and a sweet snack at the end of the afternoon will support the secretion of serotoninthe antidepressant neurotransmitter par excellence”.
Express yourself, by all means
Depressed people tend to close in on themselves. “Don’t keep everything to yourself. Talk to someone, write, draw, whatever. The idea is to externalize“.
Do things that make you feel good
“Even if everything seems meaningless, try to connect to the things that previously brought you joy” advises Amélie Boukhobza. Music, film, nature walks… Even if enthusiasm is not there immediately, experience desire and pleasure again.
Don’t underestimate professional help
Depression isn’t just a bout of the blues. “If you feel that it is becoming too heavy, do not hesitate to consult a health professional. Sometimes, a simple interview with a therapist can shed different light on the situation” estimates the expert. This can also make it possible to implement treatment, which is sometimes necessary.
Be kind to yourself
Finally, stop feeling guilty. “We tend to blame ourselves for everything. But depression isn’t about willpower or strength of character. So be gentle with yourself, because you are already doing your best. And give yourself time to rebuild yourself” she concludes.
Slide: The main causes of depression