How to help yourself
Try to engage yourself in the interests that you thought you were doing before you became depressed, without placing too high demands on yourself. It may feel like the only thing you want is to lie under your comforter in your bed and disappear, but this behavior is an escape behavior and just makes you go deeper into your depression and make it harder to get out of it. Many people feel better about moving, for example, by walking, dancing or exercising. It is also important to eat good food and to sleep well enough. Keep in mind that you can get tired of both too much and too little sleep.
Try to socialize with people who give you energy and feel good about you. Sleep well, eat good food, exercise and make sure your days are filled with something. Then it can be easier to cope with things that otherwise feel difficult. It can also be good to stay away from alcohol and other drugs as they can help make you more depressed in the long run.
Tips for managing depression
If you notice that you spend a lot of time on pondering or eating, it can be helpful to activate yourself with the body and the senses. Do things that you usually enjoy doing, such as listening to music or meeting friends. Keep activating yourself, even if it doesn't feel quite as fun as it usually does.
Avoid being controlled by emotional avoidance (anxiety)
It is very common for people to feel that things have lost their meaning when they are down. It can be important to confront these feelings and continue to do things that are usually meaningful, even though it feels painful right now. Examples of this may be to maintain contact with family and friends, continue with the studies, etc. with the aim of avoiding the degradation becoming too controlling in one's life.
Stick to routines
You help yourself by sticking to everyday routines such as attending lectures / studying, eating and sleeping regularly.
Useful and nutritious food strengthens your body and makes it more resilient. There are also foods that raise the levels of dopamine and seratonin in the brain, such as banana, nuts, eggs and tomatoes. Eat regularly for a more even blood sugar, as this prevents weaknesses such as headaches, fatigue and concentration difficulties. If you are experiencing a lack of appetite, try eating small amounts and often.
Sleep is important for the body and the brain to rest, recover and process impressions. When you sleep well at night, you can more easily cope with stress and other stress during the day.
Take a walk, work out, dance to music you like or move your body in any other way. Exercise and physical activity may feel brave, but it helps you feel better afterwards.
Try to be outdoors when it's bright. The daylight and the fresh air make you more attractive and important for mental well-being. In winter, it can sometimes help with extra vitamin D.
Lower the requirements on yourself
Try to have compassion for yourself by having compassion that you may not be performing at the top or having difficulty focusing at the moment. Comparisons with others or how it used to be are rarely helpful, but focusing on what you can influence right now and starting from it.
Engage in others / socially
When we are down, it is common for us to become introverted and spend a lot of time pondering, which can maintain and reinforce the downpour. Try to get involved with other people and don't get caught up in the thought that you are too boring or too bad to go out or be social.
Talk to someone
Trust someone you trust, such as a friend or someone in the family.
Write down how you feel
If it's hard to talk about how you feel, writing down your thoughts can be helpful. You can also find other ways of expressing yourself, such as painting, writing poems and texts, or practicing music.
Alcohol and other drugs
Alcohol and other drugs can be tempting to use when you are feeling ill. It may make you feel better for the moment, but only aggravates your long-term depression. If you notice that you drink alcohol to deal with
Thoughts and feelings can help you to think a little about other alternatives that work better in the long run.
Focus your attention outwards as a way to train yourself to be more present and open to what's going on right now. Notice how it becomes for you as you shift focus from your thoughts to things going on in your environment.Feel free to focus on everyday events and explore them using your five senses, eg. when you shower, wash or walk.
Student Health offers
Student Health offers individual conversations, courses in “ACT- managing stress and promoting health”, lifestyle conversations and help to get started with exercise.
You can also borrow literature on depression / depression and CDs with exercises in the conscious presence.