Как жить, если ни в чем не видишь смысла? Опыт борьбы с депрессией

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О депрессии много говорят и пишут — о том, что это, как ее избежать, как рассказать о ней родным. Но никто не объясняет, как жить, пока от нее лечишься. Своим опытом пятилетней борьбы с «черной дамой» рассказывает наша читательница.

Как жить, если ни в чем не видишь смысла? Опыт борьбы с депрессией

Казалось бы, все просто: если депрессия — заболевание, то, чтобы с ней справиться, достаточно принимать лекарства. Это правда лишь отчасти. Депрессия — следствие нарушения нейрохимических процессов в мозге, она влияет и на физиологию, и на психику одновременно. Это состояние сопровождается непониманием со стороны общества («Да ты просто лентяй!»), самоуничижительными мыслями («У меня нет сил, я ни на что не способен…»), неуверенностью в себе.

Кроме того, депрессия опасна тем, что… «не дает» себя лечить. Апатия и безразличие становятся привычными и заставляют думать, что жить иначе не получится, а значит, нет смысла прилагать хоть какие-то усилия. Но это опасное заблуждение.

Осознайте, где вы оказались

Вспомните, как шли ваши дела год назад. Скорее всего, вы знали, чего хотите, адекватно реагировали на критику, были полны энергии и планов. А что сегодня? Общаться не хочется, выходить из дома тоже. Большую часть времени вы лежите и смотрите в потолок или листаете ленту соцсетей. Денег нет, родственники недовольны: по их мнению, вы «разленились». Все кажется серым и бессмысленным. Разве так вы представляли себе свое будущее?

Именно оно — сравнение меня прошлой и меня настоящей — и дало мне мощный пинок. Я подумала: как могло случиться, что я — умная, трудолюбивая, обаятельная девушка — махнула рукой на свои хобби и на внешность? Почему у меня нет друзей, в кармане ни копейки, а главное — почему я перестала радоваться жизни?

Депрессия — это просто этап, и нужно скорректировать свой образ жизни, чтобы выкарабкаться.

Как жить, если ни в чем не видишь смысла? Опыт борьбы с депрессией

Начните с самого простого

Тому, кто никогда не сталкивался с депрессией, сложно представить, насколько трудно в этом состоянии ухаживать за собой, заботиться о внешности. Да что там — просто принимать душ и заправлять постель. Эти простые действия требуют слишком много усилий. И все же сделать их необходимо.

Пойти в душ, привести себя в порядок. Надеть чистую футболку, выбросить мусор, сделать уборку в комнате. Даже если от слабости темнеет в глазах, важно продолжать это делать — медленно, с передышками, но делать. Можно каждый день составлять список таких рутинных дел и отмечать, что удалось выполнить. Я начала с простого: выбросила упаковки от шоколадок и чипсов, убрала квартиру. Наладила режим сна (начала ложиться до полуночи). Записалась к врачу.

Позаботьтесь о тыле

Расскажите о своей проблеме человеку, которому всецело доверяете, тому, кто понимает и принимает вас: другу, партнеру, маме, бабушке. Пока вы слабы и у вас не так много ресурсов, необходим тот, на чью поддержку можно рассчитывать. Объясните ситуацию и попросите помощи. Если сложно выразить чувства, найдите в Сети статьи о депрессии.

Даже если близкий человек не поймет вас до конца, он наверняка сможет оказать вам помощь и участие: поискать врача, приготовить обед, поддержать словами. Сейчас вы ослаблены болезнью, вам трудно принимать решения и следовать целям. Моральная поддержка сделает вас сильнее в борьбе с депрессией.

Как жить, если ни в чем не видишь смысла? Опыт борьбы с депрессией

Психиатр — ваш союзник

Один из ключевых шагов — поиск хорошего специалиста. Не невролога, не психолога, а психиатра (лучше, если у него также будет квалификация психотерапевта). Обращайте внимание на образование, курсы, которые окончил врач, читайте отзывы. Принимая решение, полагайтесь на интуицию: врач — ваш проводник, помощник в борьбе с недугом и должен вызывать симпатию. Если живете в маленьком городе, постарайтесь попасть к специалисту в областном центре.

Найдя психиатра, будьте с ним откровенны: чем больше информации он получит, тем точнее будет диагноз и эффективнее лечение. Постарайтесь отбросить стереотипы о психиатрах. Задача вашего врача — прописать препараты, которые восполнят нехватку дофамина и серотонина, объяснить, почему вы заболели и как справиться с недугом.

Комплексное лечение помогает вывести больного из острого кризисного состояния

Многие боятся, что после обращения к психиатру их поставят на учет. Такой практики нет. В частных клиниках работают анонимно, четко следуя понятиям врачебной тайны и медицинской этики. В государственной клинике узнать о вашем диагнозе может только тот человек, которого вы укажете в анкете как близкого.

Если есть возможность, лучше лечь в больницу, в дневное отделение, чтобы утром приходить на процедуры, на прием к врачу, а после обеда уходить домой. Это позволит, во-первых, отрегулировать режим сна и бодрствования, во-вторых, получать лекарства, в-третьих, больше двигаться (как минимум из дома до клиники и обратно). Кроме того, пациентам часто прописывают физиопроцедуры, массаж, лечебную физкультуру, сеансы психотерапии. Такое комплексное лечение помогает вывести больного из острого кризисного состояния.

Пара слов о таблетках

Первое время возможны побочные эффекты от таблеток: сонливость, тревожность — но, если препарат подобран правильно, это скоро пройдет. Понять, подошло ли лекарство, можно за одну-две недели приема. Если препарат не помогает, врач подберет вам другой. И обязательно придерживайтесь предписанной схемы лечения!

После выписки — на работу

Не обязательно возвращаться в офис на полный день. Начните с малого — с подработки, которая будет занимать у вас от 3 до 5 часов. Когда наберетесь сил, увеличивайте нагрузку и меняйте график. Когда-то давно я была журналистом, потом был трехлетний перерыв в работе, а затем я начала раздавать листовки. И кстати, эта работа принесла мне новые приятные знакомства.

Важны не только заработок и независимость, но и социализация. Вернувшись к работе, вы начнете общаться, видеть новое, выходить за рамки привычного мира. А еще — почувствуете себя нужным, что положительно скажется на вашей самооценке и общем самочувствии.

Примите себя

Да, вы стали слабее физически и психологически, вам бывает плохо, но из-за этого вас не стали меньше любить, вы не стали менее талантливым или красивым. Просто сейчас вашему организму нужна помощь. Депрессия — лишь временный период, и он пройдет.

Конечно, вам придется давать себе дополнительное время на отдых и перезагрузку после выполнения даже самого простого дела, и все же продолжайте двигаться — лежать лицом к стене вам просто противопоказано. Не корите себя, если что-то не получается, если сегодня вы чувствуете себя хуже и не можете справиться с задачей. Пробуйте снова, когда вам станет чуть лучше. Ищите баланс между отдыхом и активностью, оградите себя от конфликтов и стресса. Определите границы своих сил и возможностей, не перегружайте себя, сейчас ваша задача — вылечиться.

Я пыталась взвалить на себя слишком многое, но ничего не получилось. Не повторяйте моих ошибок. Вспомните о том, что любили и делали раньше. Рисовали? Читали? Гуляли? Делайте это снова, даже если нет ни сил, ни желания, даже если это больше не приносит радости. Со временем радость вернется.

Составьте план по спасению самого себя и подключите близких к его выполнению

Многое придется делать через силу, наперекор. Чем чаще вы будете перебарывать себя, тем больше желаний и удовольствия появится. Мозг начнет выделять дофамин, и вы вновь будете получать наслаждение от хобби и общения.

Старайтесь как можно больше двигаться. Не обязательно ходить в зал или на пробежку — на первых порах достаточно простых упражнений, танцев под любимую музыку. Движения помогают организму вырабатывать серотонин, а он влияет на ваше настроение и самочувствие.

Составьте план по спасению самого себя и подключите близких к его выполнению. Заставляйте себя подниматься раз за разом, даже если трудно, невыносимо, больно. Когда-нибудь вы будете вспоминать это время как ценный опыт.

Источник: psychologies.ru

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