8 The main key to preventing depression relapse back & bull; hello healthy

Depression is indeed a chronic, persistent mental illness, but that doesn't mean the symptoms are constant all the time. Most people who have depression can do activities and work as usual, but actually have lost their heart and the meaning of the things that are done. Depressive symptoms can recur at any time. People who have experienced depression have a 50 percent greater risk of experiencing a relapse, even if the intensity can be more serious. So, it is important for you to prevent depression from recurring. What are the steps to prevent depression from recurring? Check it out below.

Various things can be done to prevent depression from recurring

1. Discipline to undergo treatment

Medication is one of the important pillars of preventing depression from recurring - whether it's through counseling sessions with a psychologist you trust, taking antidepressants, or a combination of both.

If you have been prescribed an antidepressant, do not stop taking it suddenly without your doctor knowing. Also, do not arbitrarily change the dosage in an effort to speed up healing or avoid the risk of drug side effects. Doing this will actually be detrimental to your health in the future.

Always consult a doctor if you are concerned about possible side effects or there are other concerns about your condition. It is also important to equip yourself with coping strategies to help reduce stress that can lead to depression relapse.

2. Get enough sleep

Lack of sleep is a factor in the emergence of depression, so depressive symptoms will be more at risk of recurring when you stay up late.

To ensure that you always get enough sleep, at least 7-8 hours each night, you can make some simple changes to the following clean sleeping guidelines:

• Avoid eating large portions 3 hours before bedtime, including caffeinated drinks such as tea, coffee, soda and energy drinks. Also avoid drinking alcohol and smoking before bed.
• Make sure you go to bed and wake up at the same time every day, even on holidays. For example, if you need to wake up at 6 a.m. then you should have to go to bed at around 11 p.m. Set a reminder alarm to help you.
• Set aside time to get into your bedtime preparation routine 90 minutes before your bedtime. For example, if you are supposed to go to bed by 11 p.m., stop any tiring physical activity physically and mentally at 9:30 p.m., or sooner if possible.
• Limit naps to a maximum of 30 minutes and do them before 3 p.m.
• Make sure your bedroom is a dark, cool, and quiet place. The ideal room temperature for a restful sleep is 20-23 ° C. Use earplugs if you can't sleep in a noisy environment.
• Get rid of all kinds of gadgets that can distract your mind from sleeping well.

3. Avoid negative people

You are the one who best understands what you are like, as well as what the people around you are like. Surround yourself with people who genuinely love and care about you.

Minimize your interactions with people who make you easily feel depressed and inferior. If you feel it is better for you to cut contact with them, the decision is yours and you are entitled to it.

4. Spend less time using social media

Various studies have shown that excessive use of social media is linked to dependence which can reduce the quality and quantity of social interactions. Ultimately, this can trigger a depression relapse.

Determine the maximum duration you interact in cyberspace in a day, for example, just 2 hours, and use an alarm or stopwatch to control your social media usage. Also reduce visits to various web or applications that you normally use, for example from 5 favorite websites to 3 and continue to reduce it over time.

Looking for other activities can also reduce the intensity you play on social media. The busier you are, the less time you will spend on social media. Try turning your attention to sports or hanging out with the people closest to you.

Over time, you will become accustomed to only using social media when you want to do something and not because you need something to be done.

5. Maintain an ideal diet and weight

A study by the CDC in the United States shows there is a close relationship between obesity and depression. It is also closely related to diet. Choosing unhealthy types of food such as high fat and sugar will reduce the desire to choose healthy foods. As a result, the body will indirectly experience a lack of other important nutrients to maintain physical and mental health.

6. Routine physical activity

Physical activity increases metabolism and raises body temperature and triggers a calming effect on the central nervous system. When actively moving, the body helps the secretion of endorphins which can improve mood. Being active in physical activity can also decrease body chemicals that can worsen depression.

To start active, physical activity can be done by actively moving in doing work or participating in certain sports classes. Making it a routine is the best thing to prevent depression relapse.

7. Overcome chronic illness

Chronic diseases such as stroke and diabetes are diseases that can easily trigger depressive symptoms. Carrying out proper disease management such as regular treatment and early treatment is needed to prevent the disease from getting worse. Always consult a doctor to get the right treatment when chronic disease gets worse.

8. Prepare for the worst situation

This requires identifying the triggers for depression correctly. Conditions such as remembering a loved one who has died, remembering a divorce or an inevitable interaction with someone you feel uncomfortable with can trigger depressive symptoms to recur. To overcome this, you can prepare by:

• Recognizing what will happen and what will result from it
• Make a plan to deal with your discomfort and take a break from your mind
• Always remind yourself that everything will be okay.