How to Deal with Depression

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Table of Contents

I. How to deal with depression: introduction

Depression kya hai?

Depression ek aise bimari hai jisme vyakti apne jeevan mein dukhi, udaas ya bechain feel karta hai. Ismein mahino tak ya even longer tak constant sadness aur low energy hoti hai. Depression ko samajhna zaroori hai, kyunki iska samna karke sahi madad se vyakti ise overcome kar sakta hai.

Iske lakshan ko pehchanein:

Depression ek aisi samasya hai jo kisi bhi vyakti ko prabhavit kar sakti hai, aur iska samna karna kabhi-kabhi mushkil ho sakta hai. Yeh ek mental health condition hai jisme vyakti apne jeevan mein dukh aur tanav ka samna karta hai. Lekin kya aapko pata hai ki depression ke lakshan kya hote hain? Chaliye, hum aapko batate hain kuch aise symptoms jo depression ke hone par dikhne wale hote hain.

Dukhi Feel Hona:

Jab koi vyakti depression ka shikar hota hai, toh woh hamesha dukhi aur udaas feel karta hai. Har kisi ki life mein ups and downs hote hain, lekin depression mein vyakti constant sadness mein rehta hai.

Energy Ki Kami:

Depression ke mareez ko aksar energy ki kami mehsoos hoti hai. Woh thakavat mehsoos karte hain aur choti-choti cheezein bhi unke liye badi lagne lagti hain.

Neend Ki Samasya:

Neend ka na aana ya fir adhik neend aana, dono hi depression ke lakshan ho sakte hain. Vyakti raat bhar jagte rehte hain ya fir unka din bhar sona.

Bhukh Mein Kami ya Badh Jana:

Kuch log depression ke samay bhukh kam karte hain aur kuch log adhik khana shuru kar dete hain. Yeh vyakti ke bhojan patterns mein bhi antar dekha jaa sakta hai.

Aatma-Hatya Bhavna:

Depression ke karan vyakti khud ko akela mehsoos karte hain aur aatma-hatya ki bhavna aati hai. Agar aapke ya aapke kisi samvedi vyakti ke mann mein aise khayal aayein to turant kisi professional ki madad lein.

Aalas aur Bechaini:

Vyakti depression mein aksar aalas mehsoos karte hain. Unhe apne aas-paas ke logo se door rehne ka man karta hai, aur bechaini bhi hoti hai.

Concentration Mein Dikkat:

Depression ke chalte vyakti apne kaam mein dhyan lagana mushkil paate hain. Unka concentration level gir sakta hai aur woh samanya cheezein bhi bhool jaate hain.

Physical Symptoms:

Depression ke karan sharirik takleef bhi hoti hai jaise ki dard, sir dard, pet dard aadi. In symptoms ko bhi dhyan se dekha jaana chahiye.

Social Withdrawal:

Depression ke mareez ko aksar lagta hai ki unka koi nahi samajh sakta. Is wajah se woh apne dosto aur parivaar se door ho jaate hain, jisse unki social life prabhavit hoti hai.

Guilt Feelings:

Vyakti depression mein apne aap ko galat mehsoos karte hain. Woh apne past mistakes par zyada dhyan dete hain aur khud ko doshi samajhte hain.

In lakshano ko pehchan pana mushkil ho sakta hai, lekin agar aap ya aapke kisi anjaane vyakti ko lagta hai ki yeh symptoms dikhte hain, toh turant ek mental health professional se milna chahiye. Depression ka ilaj mumkin hai, aur samvedi madad se vyakti apne jeevan ko phir se khushi bhara bana sakta hai.

II. Vyakti ki Stithi Ka Moolyaankan (Assessing Individual Situation)

Apne jeevan mein kis tarah ka stress hai, use samjhein:

  1. Physical Stress – Sharirik Tanav: Agar aapke sharir mein aksar dard hota hai, ya aap thakawat mehsoos karte hain, to ye ho sakta hai ki aap physical stress ke saath jud gaye hain. Ismein aapki neend bhi affect hoti hai aur aapka mood bhi change ho jaata hai.
  2. Emotional Stress – Bhavnaatmak Tanav: Kabhi-kabhi humare mann mein chhupi bhavnaayein hume stress deti hain. Aap agar bechain, udas, ya pareshan feel kar rahe hain bina kisi vyakti ya ghatna ke, to ye emotional stress ho sakta hai.
  3. Work-related Stress – Kaam se Jude Tanav: Agar aap apne kaam se pareshan hain, deadlines ka stress mehsoos kar rahe hain, ya fir aapko apne colleagues ya boss ke saath conflicts hain, to ye work-related stress ho sakta hai.
  4. Financial Stress – Vittiya Tanav: Paise ki kami, bills ka bojh, ya financial instability se juda hua stress bhi common hai. Agar aap constantly financial issues ke baare mein soch rahe hain, to ye financial stress ho sakta hai.
  5. Relationship Stress – Rishton se Jude Tanav: Kuch baar humare rishte humein stress mein daal dete hain. Kisi bhi rishte mein samasyayein ho sakti hain, chahe wo family, friends, ya partner ke saath ho.
  6. Time-related Stress – Samay Se Jude Tanav: Samay ki kami ya har kisi cheez ke liye jagah nahi milna bhi stress create kar sakta hai. Agar aapko lagta hai ki aapka din bahut hi busy hai aur aap har kaam ke liye time nahi nikal pa rahe hain, to ye time-related stress ho sakta hai.

Ab jab aapko lagta hai ki aap kisi prakar ke stress ke saath deal kar rahe hain, toh sabse pehle apne aap ko pehchanne mein samay bitayein. Apne thoughts aur feelings ko note karein aur phir dheere dheere us problem ka solution nikalein.

Yaad rahe, stress ko pehchan’na aur uske sahi tareeke se samna karna bahut zaroori hai. Agar aapko lagta hai ki stress ko nahi jhel pa rahe, toh kisi professional se madad lein. Zindagi ka har mod asaan nahi hota, lekin sahi guidance aur positive soch se hum har mushkil ko paar kar sakte hain.


Depression kyu hota hai?

  1. Chemical Imbalance – Rasayanik Vipriti: Humare dimaag mein anek prakar ke rasayanik sampark hote hain jo hamare mood ko regulate karte hain. Kabhi-kabhi, yeh rasayanik vipriti hoti hai, jiski wajah se depression ka samna karna padta hai. Ismein serotonin, dopamine jaise neurotransmitters ka level kam ho jata hai.
  2. Genetic Factors – Janmjaat Karan: Kuch logo mein depression ka karan unke vanshajon se juda hota hai. Yani ki, agar aapke pariwar mein kisi ko depression tha, to aapko bhi iska samna karna mushkil ho sakta hai. Genes ka khud mein ek prabhav hota hai.
  3. Traumatic Experiences – Chotili Ghatnayein: Zindagi mein kisi bhi chotili ya dukhad ghatna ka samna karna, jaise ki maut, bura break-up, ya kisi prakar ka physical ya emotional trauma, ye sab depression ka karan ban sakte hain.
  4. Chronic Illness – Lagatar Bimari: Kabhi-kabhi lagatar bimari ya physical taklif bhi depression ko janm deti hai. Jab sharir mein kisi bhi hisse mein lagatar takleef hoti hai, to isse dimaag par bhi asar padta hai.
  5. Stressful Lifestyle – Tanav Bhara Jeevan: Aajkal ka fast-paced aur stressful lifestyle bhi ek bada karan hai depression ka. Lambi kaam ghanto, kam neend, aur constant stress ka samna karna, ye sab depression ko badha sakte hain.
  6. Lack of Support – Sahyog Ki Kami: Kisi bhi vyakti ko apne aas-paas sahi support na milna bhi depression ka karan ban sakta hai. Akela mahsoos karna aur apne problems ko share na kar pana bhi ismein shamil hai.

Kisi bhi samay agar aapko lagta hai ki aap depression ka shikar ho rahe hain, to kripaya apne aas-paas ke psychiatric professional sampark karein. Har mushkil ka hal hota hai, bas uske liye thoda sa hosla aur sahi guidance chahiye hoti hai.

III. Sahyog aur Samarthan (Seeking Support)

Parivaar aur dosto se baat karein:

Depression socail life ko tabah kar deta hai. isme vyakti apne kisi se sampark nahi karna chahta kyuki use lagta hai ki uske bare sabhi koi bura sochte hain. isiliye jaise hi aapko upar bataye gaye kisi bhi symtoms ka abhas ho raha hai to kripya apne ma-baap,friends, parivar ke saath time jyada se jyada bitaye unse hasi majak karein phone lagakar unse haal samachar puchhein. unke saath khelne ya vyayam karne jayein. is se aap despression se dhire dhire bahar aa jayenge.

asan bhasha me kahe to khud ko akela na hone dein apne parivar ke saath rahein.

Professional madad lein jaise ki counselor ya therapist:

Psychiatric or kayi therapist aapke agal bagal me ho sakte hai jinse aap sahayata le sakte hain. Kyuki kisi bhi gambhir samsya ko ak sahi guidance se sahi kiya ja sakta hai.

IV. Vyayam aur Aahar (Exercise and Nutrition)

Yoga ke mahatva samjhein

  1. Asan (Postures) – Yoga ke asan jaise ki Sukhasana, Balasana, aur Uttanasana, sharir ko stretch karte hain aur saath hi man ko shaant karne mein madad karte hain. Ye asan aapke mann ko relax karte hain, jisse depression ka samna karne mein madad milti hai.
  2. Pranayama (Breathing Exercises) – Pranayama, ya sahi tareeke se saans lena, ek bada yogic upaay hai depression ke khilaaf. Anulom Vilom aur Bhramari pranayama, jo saans ko control karne mein madad karte hain, ye aapke dimaag ko shaant rakhte hain.
  3. Dhyana (Meditation) – Meditation ek tareeka hai apne mann ko control karne ka. Regular dhyana karne se aap apne mann ki shor machi hui ghanti ko bandh kar sakte hain aur apne aap ko present moment mein lana seekh sakte hain.
  4. Yog Nidra (Yogic Sleep) – Yog Nidra ek prakar ka dhyan hai jo gehre shantidoot state mein laata hai. Isse aapki neend aur mental relaxation dono mein sudhar hota hai, jo depression ke treatment mein madad karta hai.
  5. Yoga Aur Swasthya Aahar – Yoga ke saath saath swasthya aahar ka bhi dhyan rakhna important hai. Poshtik bhojan aur paani pine se aapka sharir aur mann dono swasth rehte hain, jo depression ke liye zaroori hai.
  6. Satsang (Community Yoga) – Apne aas-paas ke logon ke saath yoga karna, satsang mein hissa lena, ek saath milke yogic kriyaon ko karna, ye sab ek positive aur supportive environment create karta hai jo depression ke khilaaf ladne mein madad karta hai.

Yoga ek aisa sadhan hai jo hamare sharir aur mann ko ek sath laata hai, aur ismein se jo shanti aur sukoon milta hai, woh kisi aur cheez mein nahi. Isliye, agar aapko lagta hai ki depression aapko apne jeevan mein rok raha hai, to yoga ek safalta prapt upaay ho sakta hai.


Swasth aahar ka dhyan rakhein:

  1. Phal aur Sabziyan – Phal aur sabziyan humare sharir ko poshak pradan karti hain. Inmein bharpur matra mein antioxidants hote hain jo humare mann ko fresh aur energetic rakhte hain. Khaas kar Vitamin C yukt phal jaise ki anar, santara, aur amla depression se ladne mein sahayak hote hain.
  2. Omega-3 Fatty Acids Wale Khadya Padarth – Machhli, flaxseeds, chia seeds, aur walnuts mein omega-3 fatty acids hote hain jo mood ko regulate karte hain. Ye depression ko kam karne mein bhi madad karte hain.
  3. Dudh aur Dahi – Calcium aur Vitamin D yukt dudh aur dahi ka sevan karne se bones ke saath-saath mann bhi swasth rehta hai. Ye ek accha mood booster hai.
  4. Whole Grains – Bajra, jowar, brown rice jaise whole grains mein complex carbohydrates hote hain jo dheere-dheere energy pradan karte hain. Ye bhi mood ko stable rakhte hain.
  5. Dry Fruits – Akhrot, badam, aur kaju mein paye jane wale nutrients humare dimaag ke liye bahut faydemand hote hain. Inmein magnesium aur zinc bhi hota hai jo stress ko kam karne mein madad karte hain.
  6. Protein Bhare Khadya Padarth – Rajma, chana, soyabean, doodh, dahi, aur anda jaise protein bhare khadya padarth khane se serotonin production badhkar mood ko improve karta hai.
  7. Green Tea – Green tea mein antioxidants hote hain jo stress ko kam karne mein sahayak hote hain. Iske alawa, ismein amino acids bhi hote hain jo neend ko improve karte hain.

V. Nind ka Samarthan (Sleep Hygiene)

Acchi neend lena

  1. Mood Ko Balance Mein Rakhta Hai – Jab hum achhe se sote hain, toh hamare mann mein ek santulit sthiti bani rehti hai. Neend poori hone par serotonin aur dopamine jaise hormones ka santulan bana rehta hai, jo humare mood ko regulate karte hain.
  2. Stress Ko Kam Karta Hai – Acchi neend lene se stress hormone cortisol ka level kam hota hai. Jab cortisol kam hota hai, toh humari body aur mann dono relax rehte hain, jisse stress kam hota hai.
  3. Cognitive Functions Ko Improve Karta Hai – Neend lene se hamare dimaag ki cognitive functions, jaise ki yaad rakhne ki kshamata aur samajhne ki shakti, improve hoti hai. Isse hum thik se soch sakte hain aur mushkilat ka saamna karne mein aasani hoti hai.
  4. Energy Badhata Hai – Neend poori hone par hamare sharir ko zaroorat ki energy milti hai. Ye energy hume din bhar kaam karne mein aur apne goals ko achieve karne mein madad karti hai, jisse hamara confidence badhta hai.
  5. Emotional Stability – Acchi neend lene se hamare emotions bhi control mein rehte hain. Humare mann ko woh araam milta hai jo chintaon se mukt kar deta hai, aur hamara mannik sthiti stable rehti hai.
  6. Immune System Ko Majbooti Deta Hai – Neend kaamzor immune system ko majbooti deta hai. Jab aap achhe se sote hain, toh aapka sharir behtar taur par infections se lad sakta hai.
  7. Depression Aur Anxiety Ko Kam Karta Hai – Neend ka mahatva itna hai ki scientific research ne ye bhi dikhaya hai ki acchi neend lene se depression aur anxiety ka risk kam hota hai. Isse hamare dimaag ka santulit kaam hota hai.

Agar aapko lagta hai ki aap depression se guzar rahe hain, toh ek acchi neend lene ka pryas karein. Iske liye regular sleep schedule banayein, raat ko samay par soyein, aur electronic devices ko sleeping area se door rakhein.

Nind ki gunvatta ko sudharein:

  1. Fix Sleep Schedule – Neend Ka Samay Fix Karein: Har din lagbhag ek hi samay par sone aur uthtey rahne se aapke sharir mein ek internal body clock banta hai, jise hum circadian rhythm kehte hain. Isse aapki neend ka quality improve hota hai.
  2. Avoid Stimulants – Uchch Tanav Wale Cheezein Avoid Karein: Sham ke baad caffeine, nicotine, aur high-sugar cheezein avoid karein. Ye aapke neend ko disturb kar sakti hain. Thoda doori banaye rakhein in cheezon se, khaas kar raat ke samay.
  3. Create a Relaxing Bedtime Routine – Shaant Mahaul Banayein: Thoda samay apne liye nikalein raat ko, jaise ki koi achhi kitaab padhna, dhire-dhire music sunna, ya phir thandi hawaa mein chhota sa walk karna. Ye aapke dimaag ko relax karega.
  4. Comfortable Sleep Environment – Comfortable Neend Ka Mahaul: Apne bedroom ko comfortable banayein. Mattress ka comfort level check karein, room ko dark aur silent banayein, aur comfortable pillows ka istemaal karein.
  5. Limit Screen Time Before Bed – Screen Time Ko Control Karein: Mobile phones, computers, aur TV se door rahein kam se kam ek ghante pehle sone se. Inki blue light neend ko disturb karti hai.
  6. Regular Exercise – Niymit Vyayam Karein: Regular exercise karne se aapke sharir mein endorphins release hote hain jo stress ko kam karte hain aur neend ko improve karte hain. Lekin dhyan rahe, raat ko jyada energetic exercise na karein.
  7. Say No to Late-Night Heavy Meals – Raat ko Bhari Bhojan Se Bachein: Raat ko heavy khana khane se aapka digestion slow ho jaata hai, jisse neend mein beech beech mein disturb hoti hai. Light dinner karein.
  8. Practice Relaxation Techniques – Shaantikriyaayein Sikhein: Yoga, meditation, aur deep breathing exercises se aap apne mann ko shaant rakh sakte hain. Ye aapko neend mein madad karte hain.
  9. Limit Daytime Naps – Din mein Sone Ka Samay Niyantrit Karein: Agar aapko din mein neend aati hai, toh usko 20-30 minutes tak hi rakhein. Jyada der tak sone se raat ko achhi neend nahi aati.
  10. Seek Professional Help if Needed – Jarurat Ho Toh Professional Madad Lein: Agar aapko lagta hai ki aapki neend mein kuch gadbad hai, toh kisi sleep specialist se consult karein. Kabhi-kabhi underlying health issues bhi neend ko prabhavit kar sakte hain.

VI. Svabhavik Chikitsa (Natural Therapies)

Meditation aur deep breathing exercises ka amal karein

Meditation (Dhyaan):

Dhyaan ya meditation ek aisa process hai jisme aap apne mann ko shaant karte hain, apne vicharon ko control karte hain, aur apne andar ki shanti ko explore karte hain. Yahan kuch steps hain jinhein follow karke aap meditation ko apne jeevan mein shamil kar sakte hain:

  1. Shant Sthan Chunein – Sabse pehle, ek shant aur sukoon bhara sthan chunein jahan aap beinteha dhyaan kar sakein. Yeh sthan aapka bedroom ho sakta hai, ya koi sundar prakritik jagah bhi ho sakti hai.
  2. Comfortable Aasan – Aaramdayak aasan mein baithkar dhyaan karein. Aap floor par ya chair par bhi baith sakte hain. Sir aur kandhe seedhe rakhein, aur haath aaram se apne ghutnon par rakhein.
  3. Gehra Saans Lo – Aaram se saans lo aur dheere se chhodo. Dhyan rahe, saans ko gehra lo aur fir dheere se chhodo. Isse aapka dhyan apne saans par rahega.
  4. Mantra Chuno – Kuch log mantra ka upyog karte hain jaise ki “Om” ya koi aur mantra. Aap apne manpasand mantra ko chun sakte hain ya sirf apne saans par dhyan lagayein.
  5. Vichar Ko Shaant Karein – Apne mann mein aane wale vicharon ko dheere-dheere shaant karein. Agar koi vichar aata hai, use dhyan se ane do aur phir dheere se chale jaane do.
  6. Regular Practice – Dhyaan ko regular practice banaye rakhna important hai. Shuruwat mein aapko shayad kuch mushkilayein aayein, lekin dhire-dhire aap ise master karenge.
Deep Breathing Exercises :

Gehri saans lena ek bahut hi prabhavi tareeka hai apne stress ko kam karne ka. Yahan kuch steps hain jo aapko madad karenge:

  1. Comfortable Sthaan Chunein – Ek shant aur comfortable jagah chunen jahan aap beinteha saans le sakte hain.
  2. Aaramdayak Aasan – Kisi comfortable aasan mein baithen ya letein. Aap chair par bhi comfortable ho sakte hain.
  3. Gehri Saans Lo – Dhire se saans lo, apne pet ko bahar nikalne do. Phir dheere se saans chhodo, pet ko andar khinchte hue.
  4. Counting – Gehri saans lenge samay, saans ko ginti mein rakhein. Saans ko 4 tak ginti mein lekar, phir 4 tak dheere se chhodo. Is prakriya ko kuch minute ke liye repeat karein.
  5. Mindfulness – Saans ko lete waqt, apne mann ko saans par concentrate karne mein lagaayein. Isse aapke mann ko shanti milegi.
  6. Regular Practice – Gehri saans lena bhi regular practice ka mamla hai. Isko rojana kuch minute ke liye karna aapko bahut fayda pahunchayega.

VII. Nai Disha (Setting Goals)

Chhote lakshya tay karein aur unhein hasil karne ka prayas karein

Depression me lakshya hamesha chhota hi set karein. Kyuki lakshya bada hone ke karan jyada energy aur focus ki avashyakta hoti hai jabki depression me energy aur focus dono hi kamjod hote hain. Isiliye lakshya chhota rakhne par ise pura karana aasan hota hai, falswarup dimag ko positive feedback/reward milta hai jis se confidence boost hota hai aur dhire dhire depression me kami aati hai.

Apne aap ko naye anubhavon ki or le jayein

Depression me past bhi samsya ka mukhya karan hai. “Jo bit gya use laya nahi ja sakta” is baat ko accept karein tatha bure past se judi vo har chij jo dimag ke tanav ko badha rahi ho. Use is baat ki madad se bhulein tatha naye anubhav ko apne lifestyle me add karein. Jaise aap gaana gana sikh sakte hai, drawing sikh sakte hain, public speaking sikh sakte hai ityadi jo bhi achha lage uska anubhav prapt karein.

VIII. Dawaiyon ka Visheshagyaan (Understanding Medications)

Jarurat parne par dawaiyon ka istemal karein

Kabhi kabhi depression ka pata bahut bad me chalta hai. Jiske karan depression ak bahut bade bimari ka rup le leti hai. Aisi isthithi me doctor se sampark karein. kyuki depression ko sahi karne ke bahut saare dawaye bazar me uplabdh hai. Isiliye ak achhe doctor se sampark karein jo sahi guidence aur dawa dekar depression se bahar nikalne me madad karega.

IX. Khud Se Prem (Self-Love)

Khud se prem karein:

Har koi saath chhod deta hai par apna sharir aur dimag hamesha hamare saath hota. Bus jara sa dimag ka uljhan apne hi aap ko kasht dene lagta hai. Isiliye khud se prem karna sikhen. Meditation karne ke baad aap apne achhaiyon ko yaad karein, apne achievements ko yaad karein, har kisi me kuchh khash hota hai use khud ke andar talash karein. Dhire dhire aap payenge aap khud se prem karne lage hain.

X. Agle Kadam (Next Steps)

Sudhar hote ja rahe hain toh progress ko celebrate karein:

Jaise jaise aapka depression sahi hote jaye vaise vaise apne depression par kiye gaye jit ko celebrate karein. Par yaad rahe kisi bhi chij ki adhikta kamjodi ka karan ban sakti hai isiliye celebration ko khud ke upar kabhi havi na hone de. Celebration daan (दान) se karein. Daan ak aisa dawa hai jo comfort zone kabhi nahi ban ne deta aur logo ka pyar aashirwad ko banaye rakhne me madad karta hai.

Kuchh jaruri batein:

Haal filhal me hi bharat ke prasiddh motivational speaker mr. sandeep maheshwari ne apne youtube ke community post me ye bataya ki vo 2020 se depression se junj rahein hain. ye bahut jyada shocking baat hai kyuki sandeep maheswari jo 4 ya 5 saal pahle logo ko depression se deal karne ka salah diya karte the vo aaj khud depression ke sikar ho chuke hai. isiliye khud ko aur apne mental health ko upar batayi gayi baton se khud ko janche aur yog, meditation in sabhi chijo ko apne jivan me samil jarur karein. yadi aap sandeep maheswari ka community post dekhna chahte hai to yaha click karein.

How to deal with depression: sandeep maheswari community post

Depression se judi kuchh statistics:

Global Statistics:

  1. Global Burden: According to the World Health Organization (WHO), depression is a leading cause of disability worldwide.
  2. Prevalence: It is estimated that more than 264 million people of all ages suffer from depression globally.
  3. Age and Gender Differences: Depression affects people of all ages but is often more prevalent in females than males. It can also start at an early age.

References:

World Health Organization (WHO):
National Institute of Mental Health (NIMH):
Centers for Disease Control and Prevention (CDC):
World Economic Forum:

Yeh sab kadam ek saath lena mushkil ho sakta hai, lekin dheere dheere aur step by step follow karte hue, depression ka samna kiya ja sakta hai.

Aur bhi padhe:

Kuwait Ka Kafala System: Simple bhasha me samjhe