THERAPY FOR DEPRESSION IN VALENCIA
ARE YOU DEPRESSED? 10 QUESTIONS
1. How often do you feel sad, empty, or hopeless?
– (Rarely, Occasionally, Often, Nearly every day)
2. Have you noticed a loss of interest or pleasure in activities you used to enjoy?
– (No, Slightly, Yes, Completely)
3. Do you often feel fatigued or have low energy, even after a good night’s sleep?
– (Rarely, Sometimes, Frequently, All the time)
4. How frequently do you experience feelings of guilt, worthlessness, or self-criticism?
– (Never, Occasionally, Frequently, Most of the time)
5. Are you having trouble concentrating or making decisions?
– (Not at all, Sometimes, Often, Almost always)
6. Have you noticed changes in your appetite or weight recently (e.g., eating more or less than usual)?
– (No change, Small changes, Moderate changes, Significant changes)
7. Do you find yourself moving slower than usual or feeling physically restless?
– (Rarely, Occasionally, Often, All the time)
8. How often do you feel anxious or irritable?
– (Not at all, Occasionally, Often, Nearly always)
9. Have you experienced thoughts of self-harm or that life isn’t worth living?
– (Never, Rarely, Sometimes, Frequently)
10. Do you have trouble falling asleep, staying asleep, or sleeping too much?
– (Rarely, Occasionally, Frequently, Almost always)
If you find that you’re answering “Often” or “Nearly every day” to many of these questions, it might indicate that you’re experiencing depressive symptoms.
HOW CAN YOU GET OVER DEPRESSION? 10 TIPS
1. Stay Physically Active
Exercise releases endorphins, which can boost your mood. Even a short walk each day can make a difference. If exercise feels overwhelming, start small—gentle stretches or walking around your home can be a good starting point.
2. Establish a Routine
Depression can disrupt daily structure, which may worsen symptoms. Try to create a simple, manageable routine that includes regular times for meals, sleep, and basic activities. A routine can provide stability and a sense of accomplishment.
3. Set Small, Realistic Goals
Depression often makes even small tasks feel monumental. Set tiny, achievable goals like doing a small household chore, reading a few pages, or calling a friend. Small successes can help build momentum and improve motivation.
4. Challenge Negative Thoughts
Depression can lead to negative self-talk and pessimistic thoughts. When you notice a negative thought, try to challenge it by asking if it’s based on fact or if there’s another perspective. Cognitive-behavioral techniques, such as keeping a thought journal, can be especially helpful here.
5. Connect with Supportive People
Talking to friends or family can lift your spirits, even if it’s hard to reach out. Having regular contact with supportive people can help reduce feelings of isolation and provide emotional support.
6. Prioritize Quality Sleep
Depression and poor sleep often go hand in hand. Try to keep a consistent bedtime, limit screen time before bed, and create a calming nighttime routine. Quality sleep can greatly impact mood and resilience.
7. Focus on Nutrition
Eating a balanced diet can positively affect mood. Try to include whole foods, protein, and plenty of water. Avoid excessive sugar and caffeine, which can lead to energy crashes that worsen mood.
8. Practice Mindfulness or Meditation
Mindfulness helps you focus on the present moment, reducing rumination and negative thought patterns. Apps like Headspace or Calm offer guided meditations, or you can try simple breathing exercises on your own to calm your mind.
9. Engage in Something You Enjoy
Depression often robs us of pleasure, but engaging in something you once enjoyed, even if it’s difficult, can bring a sense of normalcy and joy. Listen to your favorite music, doodle, or revisit an old hobby without putting pressure on yourself to feel a certain way.
10. Seek Professional Help
Therapy and, if necessary, medication can be very effective for treating depression. Therapists can help you learn strategies for coping and improving your mood, and a psychiatrist can assess if medication might be helpful. You don’t have to go through this alone.
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