El propósito de este articulo es ayudarte a poder superar la depresión, para ello tendrás una explicación sencilla de los métodos psicológicos actuales que se han demostrados más eficaces para ese fin. Los procedimientos están explicados claramente y no supone ninguna contraindicación su realización, pero tendrás que dedicar varias semanas a la puesta en práctica de estos procedimientos para empezar a percibir los cambios.
Los métodos y procedimientos descritos son los más utilizados y probados actualmente en los tratamientos psicólogos para la superación de la depresión. Eso sí, si tu estado depresivo te genera síntomas intensos (por ejemplo incapacidad para el trabajo, insomnio, pérdida de apetito, continua fatiga o ideas de suicidio) deberás acudir a la consulta de un profesional, psicólogo o psiquiatra, para que puedas recibir el tratamiento adecuado, y en su caso realizar los procedimientos aquí descritos bajo su supervisión.
Aunque estos procedimientos están pensados para poder superar la depresión, también se podrán beneficiar de estos métodos todos aquellos que aún no padeciendo síntomas depresivos y quieran mejorar en áreas de la personalidad tan importantes como la asertividad, la autoestima o la inteligencia emocional, así como aprender a relajarte o dejar la mente en silencio con la práctica de la meditación.
Ahora puedes leer de manera resumida la respuesta a las preguntas más habituales:
¿Realmente estoy deprimido?
Si desconoces si estás deprimido o en qué grado lo estás puedes realizar el test de depresión o leer los síntomas que conforman un cuadro depresivo. También puedes realizar el test de personalidad para conocer tus rasgos fundamentales de personalidad.
¿Qué métodos o claves son los utilizados?
La mayoría de los métodos aquí descritos son de tipo cognitivo-conductual, de probada eficacia en el tratamiento de la depresión, junto con otras prácticas como las técnicas de relajación o meditación que han demostrado a lo largo de los siglos su utilidad para favorecer el equilibrio psicofísico.
¿Cuáles son esos métodos o claves?
Van desde la simple activación conductual, de programar actividades agradables, hasta un completo programa de desarrollo de la autoestima, pasando por un programa de desarrollo de la Inteligencia Emocional y de la Asertividad. Las técnicas de cambio de pensamientos negativos son fundamentales para aprender a fomentar hábitos de pensamiento racional y positivo. El definir los objetivos vitales te aclarará cuáles son tus metas que aunque suponías que las conocías, es posible que no tuvieras una clara consciencia de ellas. También es muy importante que te prepares para afrontar los temas pendientes que has evitado durante tiempo, y aprende finalmente a solucionar los problemas si sueles mostrarte indeciso. Todos estos métodos son complementados con las prácticas de respiración, relajación, visualización y meditación. No obstante, no tendrás que realizar todos estos métodos sino los más adecuados al tipo de problema o circunstancias que te han conducido a la depresión (lee cómo desarrollar tu propio programa de superación de la depresión).
¿Cuánto tiempo hay que realizar estas prácticas?
No hay un tiempo límite, muchas de estas prácticas podrían realizarse de manera indefinida dado su carácter beneficioso, ahora bien para conseguir resultados claros que supongan no sólo una mejoría en tu estado de ánimo, sino un crecimiento de tu personalidad, habrás de proponerte una práctica superior a los 3 meses. No obstante, en cada método o programa tendrás explicaciones oportunas en cuanto al tiempo de práctica.
¿Y con la medicación que hago?
Si estás tomando algún tipo de medicación antidepresiva deberás consultar con el especialista antes de reducirla o eliminarla.
No te dejes, y aprende a poner fin a este sufrimiento, para ello te proponemos una serie de medidas que han resultado muy eficaces en otras personas que se han visto en la misma situación que tú, al sufrir una depresión. De estas 10 claves que te proponemos podrás elegir las que consideres más convenientes para ti de acuerdo a las instrucciones que te damos más abajo, pero debes tener en cuenta que la clave 1 y la 2, son obligatorias, ya que el activarte físicamente y el aprender a pensar de manera racional, objetiva y positiva, son fundamentales para tu recuperación emocional.
Antes de poner en práctica alguna clave lee cómo desarrollar tu propio programa de superación de la depresión.
LAS 10 CLAVES PARA SUPERAR LA DEPRESIÓN
- Actívate, haz todo ese tipo de cosas que antes te generaban ilusión.
- Positiva tus pensamientos, busca con todo tu interés el lado positivo que todas las cosas tienen.
- Desarrolla tu autoestima, acéptate como eres, no necesitas ser «más», ríndete, cuanto más quieres cambiarte, más te criticas y más disminuyes la autoestima.
- Desarrolla tu asertividad y mejora las relaciones personales en tu entorno, con mayor capacidad para defender tus derechos e intereses personales.
- Vive tus emociones y desarrolla tu inteligencia emocional, aprendiendo a reconocer y aceptar tus emociones aunque no sean agradables, como la tristeza, la soledad o el abandono.
- Afronta las situaciones y actividades desagradables pendientes, que has tratado de evitar y te ocasionan estrés e inquietud.
- Establece objetivos en tu vida, aunque sean modestos. Haz una lista y empieza a caminar hacia ellos ¡ya!
- Dedica un tiempo al día a relajarte, con actividades como respirar profundamente o practicar relajación.
- Deja en silencio tu mente, no le des más vueltas a tus pensamientos, es inútil, no luches contra corriente, déjate fluir.
- Aprende a solucionar tus problemas, mejorando tu capacidad de discernimiento y toma de decisiones.
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