Depression and anxiety would lead to other diseases 0:36
(CNN Spanish) --
"How am I going to think of myself when she is suffering so much?"
When someone you love is suffering from a mental health disorder like depression, you may want to devote all your energy to helping them, forgetting that there is another person you cannot neglect along the way: yourself.
Different guides with guidelines to accompany those who suffer from mental illnesses such as depression —a condition suffered by some 280 million people in the world, according to the UN— agree that, in addition to learning to support those who are in this process, it is essential take care of oneself.
To sum it up in one word: self-care.
There are no recipes for self-care, but there are guides
"Self-care" is a buzzword, yes.
But what exactly does it imply?
Quite simply (although it's far from simple in fact) spending time doing things that help you improve your physical and mental health and live well, explains the US National Institute of Mental Health.
There is no single recipe for self-care.
You may have to try several different things to find what works for you.
The good news?
Even small actions can have a big impact.
Here, some pillars of self-care according to the institute.
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The exercise
It's nothing new: exercise helps improve your physical health and mood.
Walking even 30 minutes a day can already make a difference, says the institute.
Can't make it to 30 in one go?
Not a problem: you can do "small amounts of exercise throughout the day and it will add up."
And, in addition to exercise, he recommends practicing some relaxing activity such as meditation or breathing exercises.
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Other guides that address self-care emphasize doing enjoyable activities, which can be physical but also, for example, artistic.
The dream
Sleep should be priority.
The institute advises you to put together a schedule and make sure you get enough sleep.
How much is it?
The answer may vary depending on age.
Recently, an investigation determined that the ideal number of hours in middle age and old age is seven, but there are different studies on the matter.
Pre-sleep hygiene is also important, for example reducing your exposure to blue light from electronic devices before bedtime.
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Maintaining a balanced diet and drinking enough water increases your level of energy and alertness.
No one wants you to put down your cup of coffee, but the institute does recommend limiting the amount of caffeinated beverages you drink, including coffee and soda.
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Priorities when caring for someone with depression
Another tip is to set priorities and goals.
"Decide what needs to be done right now and what can wait. Learn to say 'no' to new tasks if you start to feel like you're taking on too much. Try to keep in mind what you've accomplished at the end of the day, rather than what you've accomplished." that he has not been able to do," says the institute, and along with this recommendation adds that of focusing on positive things and practicing gratitude.
You can check the complete guide here.
It's not selfish, it's common sense
Self-care actions will undoubtedly benefit you physically and emotionally.
In addition, they are important to remember your own value, a factor that is key when you are accompanying people who suffer from mental health disorders such as depression, says the Blurt organization, dedicated to generating awareness about this activity.
"It's great that you want to be supportive, but your needs are still important. By prioritizing self-care, that is, taking time to do something just for us, we counteract those negative thoughts that tell us that we are not important, that I do not matter in this And although at first we may feel some resistance to it (unfortunately self-esteem cannot be taken out of the air by magic), the more we practice self-care, the more we will also believe in our worth, "says the guide of the organization Blurt .
In addition, it will ultimately allow you to give more support to the person who needs it.
"If we have a full 'tank', we have more to give," exemplifies Blurt.
"It's not selfish to make sure your needs are met, it's good common sense. Self-care equips us to deal with stress, helps us be more resilient, make better decisions and communicate more effectively," says the organization.
Set limits
Setting limits is one of the keys when accompanying a person who is going through an illness such as depression, says the Cleveland Clinic.
That might mean, for example, explaining to the person when you can communicate and when you can't.
Also, says the clinic, "don't accept abusive or violent behavior."
Along with this recommendation, it is important that the person who is going through the disease understands that you can be there to listen and support him, but it is the mental health professionals who have the appropriate tools for his treatment.
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Accept a reality: you cannot solve the problem
Multiple guides emphasize the importance of knowing the disease you are facing from the position of a family member, friend or partner.
And part of understanding what's going on is, for example in cases of depression, accepting that you can't fix the problem: the person needs treatment, says the Cleveland Clinic.
Along with this advice, it is important to cultivate patience.
Being aware of how long it can take to recover from conditions like depression will make you feel less frustrated.
Remember that, as the Mayo Clinic explains, coping with a condition like depression may involve trying different treatment approaches or different medications before one begins to work.
And then people have different recovery times.
You should also know that if the person is refusing your help, that may be part of a defense mechanism as it assumes that "they realize that you are acknowledging their symptoms and that they are not doing as good a job of hiding them as they thought" explains the Cleveland Clinic.
So it shouldn't frustrate you.
Even at the level of support you can give yourself, you don't have to do it alone: you can also ask other family members and friends, for example, to help you cope.
Depression
