4 tracks to get out of the depression

4 tracks to get out of the depression

Protean and insidious disease, the depression would affect, in France, 3 million people. For 45 years the number of patients has been multiplied by ... 10. And according to the World Health Organization, the disease should become, by 2020, the second leading cause of disability after heart disease. If depression remains a long-term illness, on average, 45 months, it is by no means inevitable.

Physical activity soothes and limits relapses

Sport relaxes, flies, and distracts from negative ideas. It also triggers the secretion of molecules that act on mood, such as endorphins. "It's an anxiolytic activity," says Dr. Anne Gut, a psychiatrist. It improves self-confidence and allows both to open up, to interact and to reclaim his body. In 2013, a Scottish study showed that half an hour of daily physical activity reduced the risk of relapse by 50%.

Concretely ? We choose above all an activity that makes us happy: water aerobics, walking, gardening ... "Attention to goals and goals inaccessible," recommends the psychiatrist. The ideal? 3 to 5 sessions of 30 minutes a week. If it seems too difficult, it starts with 5 to 10 minutes.

Light therapy promotes the feeling of well-being

Researchers, including a French Inserm team, have found that light can be used to activate a particular area of ​​the brain and improve well-being. These results are not limited to seasonal lows. In 2008, a review of different studies showed that light therapy increases the effectiveness of antidepressants.

Concretely ? It is practiced from October 1st to March 31st, at home or in a sleep center. If one chooses to buy a lamp, its luminous intensity must be 10 000 lux and it must have obtained the CE Medical mark, guaranteeing that it does not emit ultra-violet. It is used in the morning, for 30 minutes, 3 to 5 times a week.

The bibliotherapy facilitates psychotherapy

Prescribing a book to heal is not foolish and there is a lot of scientific work on the subject. Results: this discipline soothes, allows to take a step back and gives means of action. In a 2013 study, 40% of patients experienced a significant improvement in their symptoms after 4 months. "The book does not change us into a cured mind, but it restores the will and the ability to heal," says Dr. Pierre-André Bonnet in his thesis *.

Concretely ? Some doctors, psychiatrists and psychologists have started. The specialist advises a book, usually a book of personal development or psychology, and it serves as a support for psychotherapy.

Acupuncture activates the treatment

In 2013, a study showed that acupuncture accelerated the action of antidepressants, with results from 3 months. "It soothes emotions like sadness, fear and the feeling of worthlessness," says Dr. Martine Depondt-Gadet, Acupuncturist doctor. We restore a balance and restore the taste, to put the person in motion. "

Concretely ? "It's very variable depending on the intensity of the depression and the emotions that are at work, but it takes at least 3 sessions, possibly followed by maintenance sessions or Qi Cong, for example," advises Dr. Depondt-Gadet.

* "The bibliotherapy in general medicine".