Depression is a mental disorder that can profoundly affect the lives of those who experience it. It manifests in a lingering sense of sadness, loss of interest in activities you once enjoyed, and a general decrease in energy and motivation. Often, depression is also accompanied by changes in appetite, sleep, and concentration, as well as feelings of guilt, hopelessness, and recurrent negative thoughts. These symptoms can be very challenging but you have to know that you are not alone in this battle.

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Each person is unique and depression can manifest itself in different ways. Therefore, I personalize the therapeutic intervention to adapt it to your individual needs. Evidence-based priority approaches are Cognitive-Behavioral Therapy, Interpersonal Therapy and Acceptance and Commitment Therapy, among others.

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For sure, you don’t feel like going to therapy and even less talking about your problems with someone you don’t know. The Motivational Interviewing will help us build the initial link to move towards your goals and illusions. It is much easier to start walking with someone than alone.

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During the session you can talk openly about your feelings and thoughts without fear of judgment. We will work together to explore the underlying causes of your depression, identify negative thought patterns, and develop effective strategies to manage your emotions. In addition, with the help of Positive Psychology we will look for your strengths to fight depression and prevent it in the future.

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You can follow some tips in your life both to get out of depression and to prevent it:

• Increase the number of activities and establish routines. Despite not wanting to do anything, it is advisable to "force" yourself to start some activity that you like, that you liked or that you always wanted to do. Performing the actvity, that you like a lot, you will get pleasure and satisfaction during it and after. What’s more, if it’s an activity with other people, even better. Activities can be small but meaningful for you, such as taking a walk, going to the park or cinema, reading a book, going to the pool, listening to music or playing on the computer.

• Maintain a balanced diet. Diet can play an important role in your mood. Try to eat a balanced diet that includes fruits, vegetables, lean proteins, and whole grains. Avoid processed and sugary foods, as they can have a negative impact on your emotional well-being.

• Regular exercise. Regular physical activity has been shown to be beneficial in reducing symptoms of depression. Exercise releases endorphins, neurotransmitters that help improve mood. Find a form of exercise that you like, whether it’s walking, running, yoga, or gym exercise, and integrate it into your daily routine.

• Set realistic goals. Depression can make you feel hopeless and directionless. Setting realistic goals, both short and long terms, can help you regain a sense of purpose and personal achievement. Divide your goals into achievable steps and celebrate your achievements, however small.

• Seek social support. Do not face depression alone. Seek support from family, friends, or support groups. Sharing your feelings and experiences with people you trust can provide you with emotional comfort and different perspectives.

• Personal care. Take time to take care of yourself. Prioritize adequate rest, restful sleep and activities that give you pleasure and relaxation. This may include self-care practices such as taking relaxing baths, meditating, practicing deep breathing techniques, or spending time on creative activities. ​

 

With the right support and commitment to yourself, you can overcome it and build a life full of hope and satisfaction. Together, we can build a brighter future full of possibilities.