Depression is a psychological and physical whammy for most people, often accompanied by 9 somatic symptoms.
Therefore, it is very necessary to understand and take some self-help measures to alleviate these symptoms.
1. Dizziness
When you are deeply depressed, you will experience low mood, poor sleep, loss of appetite, anxiety, etc. From time to time, I will feel dizzy and lightheaded, and when it is severe, I will feel like the world is spinning in front of me.
Self-help methods:
1.When dizziness occurs, lie down and avoid standing or walking around to avoid worsening symptoms.
2.Try taking a few deep breaths slowly, then slowing down your breathing to help improve circulation and reduce dizziness.
2. Difficulty breathing
At the onset of the disease, muscle tension and anxiety lead to difficulty breathing, such as being submerged in the deep sea.
Self-help methods:
1.Accept poor breathing, take a slow, deep breath and relax your body.
2.Meditate, relieve stress, and promote smooth breathing.
3. Muscle tension and pain
Long-term headache, stomach pain, back pain, joint pain, muscle pain and other body aches and tightness, and sometimes the body feels like it is fixed by a steel structure and cannot move.
Self-help methods:
1.Cognitive-behavioral**, which relieves pain by identifying and changing negative thoughts and behaviors.
2.Moderate exercise, yoga, meditation, massage, etc., can also help relax the body and mind and relieve pain.
4. Insomnia
At night, when you're in bed with your eyes glued to the ceiling and your thoughts running out of ways and you can't sleep, it's a disorienting feeling.
I wake up every morning feeling exhausted, as if I haven't closed my eyes all night. Or during the day, you may find yourself yawning frequently and unable to concentrate. You feel like you're trapped in a dark hole, struggling, unable to extricate yourself.
Self-help methods:
1.You need to create a quiet, warm, dark sleeping environment. Make sure your bedroom is free of noise and distractions to allow your body and brain to fully relax and rest.
2.You can try to do some relaxing exercises like meditation, deep breathing, progressive muscle relaxation, etc. These methods can help you relax and unwind, relieve anxiety and stress, and improve sleep quality.
3.Maintain a regular sleep schedule, avoid excessive use of electronic devices at night, avoid stimulant drinks such as coffee and strong tea, etc.
5. Drowsiness
Depression can disrupt the body clock, causing lack of sleep at night, sleepiness during the day, heavy eyes, and drowsiness throughout the day.
Self-help methods:
When faced with difficulty getting out of bed, you can try mental construction, set a time to wake up, and encourage yourself. Once you wake up, schedule things like outdoor activities or chatting with friends to add energy.
6. Fatigue
Physically exhausted, severely lacking in energy, reluctant to participate in activities.
Self-help methods:Exercise regularly at low intensity and consume the right amount of protein, vitamins and minerals.
7. Gastrointestinal discomfort, diarrhea, abdominal pain, nausea, vomiting, and loss of appetite
Self-help methods:
Eat a regular diet every day, eat foods that are easy to digest, and avoid excessive consumption of stimulating drinks such as coffee, tea, and alcohol.
8. Chest tightness and palpitations
Depression can cause a rapid heartbeat, a fast or slow heartbeat, and an irregular heartbeat.
Self-help methods:
1.Take a deep breath and exhale and inhale slowly to relieve rapid heartbeat, shortness of breath, and chest tightness.
2.Relax your muscles and slowly swing your body.
3.Try to change your mindset, such as thinking positively.
9. Tinnitus
Depression can trigger ringing in the ears, buzzing, hissing or cicadas.
Self-help methods:This includes staying away from noise, relieving depression and anxiety, and getting enough sleep.
Depression