The depressed person feels depressed and loses interest and desire in what he used to do. Negative thoughts are very often in the person's mind, and this situation affects the person's behavior and the person starts not to do what he used to do with pleasure. This is where the vicious circle begins. As a person stops doing what he used to do with pleasure, he feels unhappy and unhappy. As he feels unhappy and unhappy, he naturally finds it pointless to take action, and his thoughts that he will not enjoy and will not feel happy are reinforced. When these thoughts come to the person's mind frequently, the person automatically becomes inactive. This state of depression makes it difficult to perform tasks and enjoy life as before. Your hobbies and friends do not interest you as much as before. You will experience a constant state of depression and you may find it difficult to even complete a day, the days have started to feel boring.
According to research, the incidence of depression is very high. It is one of the most common mental illnesses and its lifetime incidence is 20%. It is estimated that depression will be the second most common mental illness in 2020.
According to DSM-5
A.Major depressive disorder
Depressed mood, that is, malaise, is present almost every day for most of the day, and this situation is either reported by the person himself or observed by others.
Lack of interest or pleasure in all or almost all activities is present for most of the day, every day.
3. Gaining or losing a lot of weight (a change of more than 5% of weight in one month). Decreased or increased desire to eat.
Insomnia or sleeping too much almost every day.
Psychomotor stimulation almost every day (agitation) or slowing down (must be observable by others, that is, not subjective calmness or slowing down)
Exhaustion and lack of inner strength almost every day
Feeling worthless almost every day
Having difficulty thinking or focusing, or being indecisive almost every day
Recurrent thoughts of death, specific action plans Sudden thoughts of killing oneself or attempting to kill oneself or planning a specific action to kill oneself.
When we look at the criteria here, we see that the depressed person is unhappy, has a decrease in energy and activities, does not enjoy most things, cannot concentrate. We can see that he has a problem, he may feel tired, his sleep pattern is disrupted, he may have a loss of appetite and his movements slow down.
B.Ongoing Depression Disorder (Dysthymia)
En There is a depressed or unhappy mood most of the day, as reported by the person or observed by others, for at least 2 years.
Presence of 2 or more of the following:
Increased or decreased desire to eat
Insomnia or excessive sleeping
Decrease in energy level
Decrease in self-esteem
Inability to focus or difficulty making decisions
Hopelessness
The feelings and thoughts of a depressed person may be as follows.
He may feel worthless and his self-esteem is low. He may belittle his achievements.
He may say he does not trust himself.
He may focus on the negative and bad aspects of any event he experiences.
He may make overgeneralizations such as "Nothing is going well."
He may believe that no one can help him
He may feel empty
He may think of suicide
We can observe these symptoms in everyone, even to a lesser extent, but in depression these symptoms They do not appear and disappear suddenly, they are continuous, intense and may have existed for many years. Depression affects a person's social relationships (for example, not meeting with friends, someone who used to enjoy watching movies no longer enjoys watching movies) and can cause some psychosomatic disorders and even lead the person to suicide.
In depression, you experience a paralysis of desire. We do not want to engage in an activity. This is the nature of depression. What do you do when you're not depressed? What do you not do when you are depressed? Put this on a piece of paper. parts of these Take your time and try to make a small portion of it, it will be good for your depression. If you wait for a request to come, it may not come forever and we cannot directly influence what you want, but we can influence your behavior and you can intervene in them. Don't wait for your desire to come, for example, when you don't feel like studying, take action, do something small, study for 20 minutes and get up from the lesson. See your friends even if you don't want to, watch a movie even if you don't want to, note how much you will enjoy it before doing it, and note how much you enjoyed it after doing it and compare the two. Let's say one day when you feel unhappy, your friends invite you, even if you don't want to, go and write down how much you enjoyed it before you go, note how much you enjoyed it when you come back home and compare these 2 scores. Let's assume that you are a student, you felt bad at school and you cried and wanted to come home. Do not come home, stay at school for another 15 minutes, so give yourself some time. If you still want to go home, go, but do not try to go home as soon as the desire to go home arises, because this behavior feeds the monster of depression. After a while, your desire to go home may decrease. Thus, the change in your behavior will make you more willing over time.
Normally, people want to do something. After the request, he goes and does it, but in depression, we do the opposite, first you take action, then we wait for the request to come. So we are using reverse logic. Because it is very natural that you are not willing to be depressed and it is not in your power to feel good and have high motivation during depression. Therefore, a different path is followed in the treatment of depression. Even if you don't want to force yourself a little without waiting for the request to come, doing a small part of what you have to do at that moment will make you feel a little better. At that moment, it may seem like you cannot do it because you are tired and unwilling. For example, let's say there is an exam, study for 20 minutes of it, if not all the subjects. You may not feel great when you do this, but you will feel better than if you did nothing. You may think that it's pointless to take this little feeling of well-being into consideration when I don't feel completely well, but the stairs can be climbed one by one. 2 3 a Trying to skip the steps may not be possible and we cannot say that this is very healthy anyway.
We follow the motto of take action first and then wait to feel good. Normally, desires are felt first and then action is taken, so it is normal for depressed individuals to wait to become desired, but as we said before, we use the opposite logic during depression. Although this may seem very difficult during depression, you will see that it becomes easier as you do it.
Observe someone who is happy, pay attention to what they do. You can see that he enjoys what he does. What can be done to make this person unhappy? Of course, we can make him unhappy by taking away the things he loves and enjoys. So what should we understand from here? If we want to make someone unhappy, if we take away the things that make them happy, the person will automatically be unhappy. At this point, can we say that humans are not creatures that can be happy without doing anything? Is there anyone like this: Someone who spends his time at home, on the couch, in bed, in front of the TV, without doing anything from morning to evening and is happy? We guess there can't be such a person.
Do an experiment: Do any activity on the day you don't feel well and say you don't want to do anything, and note how you felt at the end of the day and how intense you felt. On the second day, when you don't feel well, do nothing and take note of how you felt and the severity of your feeling at the end of the day. What is your conclusion?
Normally, we do something and get tired. We rest because we are tired. In depression, the opposite is true; it is necessary to do something and take action in order not to get tired and feel exhausted. At first glance, these may seem meaningless to you because I don't have the energy to move anyway, so how can you expect me to do anything? Yes, you are right, you don't have the energy and you will have a hard time doing anything, but you can push yourself a little and do something small. You may think that you would rather do nothing than do something small. We would not be lying if we said that this is a monster that feeds depression. Because being able to do small things makes the person with depression more energetic, which is the premise of increasing his energy in the future.
Suppose you pushed yourself and You did something and you didn't enjoy it. Is there any chance of it happening? Yes of course there is. If you continue to take this into consideration and do nothing, your negative thoughts will start to come more often. At least taking care of something for the moment, even if you don't enjoy it, means that negative thoughts will leave you alone for a while. This does not mean that you will never get rid of this depression. But in the beginning, these stages must be passed. Let's say you started doing something, but negative thoughts started to flock to your head, you started to think that you can't achieve what you can't do, or that what you do is not good or good enough. Fight these thoughts. These thoughts are worked on in therapy. You evaluate your thoughts with the therapist in the light of some questions.
We can simply divide people's actions into two. Performance based and doing and enjoyment based activities. The weight of these two lists should be balanced. If it is not balanced, for example, if you do performance-based activities and do not spare time for fun, you may feel tired, exhausted, unhappy, and unhappy, but if you make and implement a program that focuses on too much fun, you may have fun but think of yourself as a failure and therefore feel unhappy. In summary, activities based on performance and pleasure should be balanced in the lives of all individuals.
In order to balance these two categories, it is necessary to make an activity program, for this we will plan your time. If daily activities are written down on a piece of paper, this will motivate you because the to-dos will not look like a mountain, so they will seem more doable. Thanks to this small program, the person's motivation increases.
Where are we wrong? How accurate is it to say I'm depressed instead of saying I feel unhappy and down? Here, it is a matter of perceiving that feeling sad and depression are the same thing, whereas depression is a disease and has a solution. Unfortunately, we use the word depression incorrectly, which is now very common in our language. Depression is not momentary sadness, malaise, or suffering. Therefore, treatment of depression is important.
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