First of all, we should be psychologically prepared for the physiological and psychological changes of menopause and realize that these disorders are temporary.
Secondly, we should improve our self-control ability, keep an optimistic attitude in our daily life, restrain unpleasant emotions, treat everything with an open mind and arrange our work and life well. Optimism and emotional stability are the most important conditions for successfully going through menopause.
Appropriate outdoor activities and physical exercise, according to their physical condition, hobbies, seasons, climate and other conditions, to carry out some activities that are conducive to regulating emotions and strengthening the body, learn more new things, and enrich and enrich their lives.
Finally, medical care should be strengthened, and gynecological examinations should be done regularly if conditions permit.
Taking some traditional Chinese medicine health care products, such as Taitai series-Jingxin oral liquid, can effectively eliminate menopausal discomfort and help you get through menopause smoothly.
Long-term Strategies for Coping with Depression
Depression has both physiological and psychological reasons. For most people, both have some promoting factors. These factors have cumulative effects, so dealing with any one of them will work, even if it is not important to you, such as stress, which is like straw. If it is too heavy, it will break the camel's back.
There are five long-term strategies that can help you prevent depression or prevent its recurrence.
Strategy-1: Pay attention to sleep, diet and exercise.
We can't ignore the basic physiological factors that may lead to depression. If you don't sleep well, have no appetite and leave yourself in a bad physiological state, you will easily feel depressed, because daily activities will exhaust your energy and will soon crush you. Insomnia is a very common consequence of depression, which in turn makes you prone to depression. During the onset of depression, it is difficult for you to take any direct measures to deal with insomnia, because you need to concentrate on coping with depression. Therefore, when you are in a good mood, you should develop good sleep habits.
Pay special attention to alcoholic beverages. This is a big problem for people who are prone to depression. Alcohol can make you escape from problems and troubles for a while. However, the sense of relaxation and self-confidence aroused by alcohol is very superficial. These problems are still lurking under the surface, spreading and breeding in the dark, and will eventually erupt and bring deeper depression, which will be more difficult to deal with than ever before.
Excessive dieting will make you feel irritable, depressed, tired and weak. In our society, women generally want to control their weight and figure, so they control their diet. However, they tend to associate self-esteem with appearance and even dieting too closely.
Exercise can prevent the onset of depression and help to strengthen physical strength. It can also improve mood quickly and buffer depression for a short time.
Strategy 2: Define your values and goals.
If you are prone to depression, you should check your life goals and values, and how you spend your time. An important reason for recurrent depression is that what you actually do is not commensurate with what you really value. This disproportion itself is not obvious, and it is manifested as general depression.
Give a simple example. On the surface, Liu Ma seems to be very successful. He did well in college. After getting his degree, he joined a big enterprise. He made a lot of money, but he suffered from depression repeatedly. He sought the help of experts, and through psychotherapy, he found that he didn't pay much attention to his achievements. He accuses himself of being too selfish and longs for his work to have more direct benefits for others, which is what he values. So he began to look for other jobs. There is a position in the advertisement that allows him to use his financial expertise to serve the society. Although the salary of this position is far lower than his original salary, he resolutely applied for this position, because he believes that the fun in work depends on whether he can engage in the work he values. He got the job, and two years later, although his mood still fluctuated from time to time, he never suffered from deep depression as often as before.
If you haven't written down your personal values and goals, we suggest you write them down. It can help you assess whether your current job and personal life are in line with your values. If not, it can help you choose the best change plan to get rid of depression.
Strategy 3: Bring happiness to life.
Depression often leads to low self-esteem and even self-abandonment. People who are prone to depression are often kind, considerate and altruistic, but they often underestimate themselves, belittle themselves and refuse the happiness they deserve. Even when they are in a normal mood, they always feel that they are not qualified to enjoy happiness. They don't deserve happiness. They always put the needs of others first. There are many such parents. They put their children's needs far above their own, leaving no time and space for themselves.
Even if you feel that you are not qualified to enjoy your own happiness, at least you should do what you like. No matter how busy you are at work, you must find time to relax and do something that you think will make you happy. Being happy now can help you prevent depression in the future. Bringing happiness to life is indeed one of the basic strategies for a good mood.
Strategy 4: Don't put all your eggs in one basket.
Nothing in the world is smooth sailing. Everyone will encounter a situation where work or a certain aspect of work is not progressing smoothly, or the relationship between husband and wife is in conflict, or personal hobbies are not satisfied, or life seems to be full of various problems. So if you tie all your self-esteem to one thing in your life, you will definitely become very fragile. Looking back on your history of depression, is it closely related to the progress in one aspect of your life? For example, do you feel depressed when your work is not going well? If your depression process is really closely related to some aspect of your life, it means that you are probably too desperate for this gamble.
In order to avoid this one-sided dependence, it is best to live in all aspects: friends, family, work, hobbies, inside and outside the family, society and individuals. Every part can boost your self-esteem. When one aspect of life is not satisfactory, you can get comfort and support from other aspects.
Strategy 5: Establish reliable interpersonal relationships.
When something bad happens, having someone you can trust completely, whether it is a relative, spouse or friend, is one of the most important guarantees to prevent depression. If you don't have such a close interpersonal relationship and your friends can't provide you with emotional support that can help you prevent depression, you should try to establish such a supportive relationship.
It takes time and efforts to establish reliable interpersonal relationships. You can't succeed overnight. Although it seems a little difficult, you should remember that such a relationship can be established at any stage of your life. There are many steps in the process of establishing reliable interpersonal relationships. Here are some examples to show you how to proceed.
Step-1: Make new friends. Find a place where you can meet people with the same interests as you.
Step 2: Establish friendship. Friendship develops by sharing experiences, especially activities and happiness. So you should think about what you can do with your new friends.
Step 3: Consolidate friendship. Keep in touch. Frequent contact helps you remember what the other person cares about, thus becoming a loyal listener and enthusiastic confidante.
Step 4: Keep the friendship in good working condition. When the other person's mood is normal or depressed, find ways to express your concern for him. When the other party is in trouble, you should try your best to help. You should be patient when the other person has a bad temper or is silent.
Step 5: Seek the support of friendship. When you feel depressed, don't avoid your friends. Even if you are not cheerful as usual, or you are too embarrassed to bother others with your own problems, you should try to keep in touch with your friends. Depression is a common phenomenon, and many people will understand your mood. Not only your close friends, but also various other interpersonal relationships may support you.
Reliable interpersonal relationships should never be destroyed. We need not only support, but also our own space, independence and freedom of will. You should check the key relationships to see if there is "over-support". Is there too little independent time left for you? If this happens, you should discuss with each other and make some changes to find the best balance between support and independence.
Lack of independence is a special problem for the elderly, especially when they are in poor health and have to rely on others. In this case, restoring their independence as much as possible may be the best way to help them prevent depression. If you want to help a close friend in this situation, be careful not to go too far and take his place. You should pay attention to listening to and understanding his opinions, and at the same time constantly encourage his self-awareness and self-control.
By implementing the above five strategies, you can protect yourself, prevent depression or prevent its recurrence.