Dysthymia is a depressive disorder included in the main diagnostic classifications DSM-5 (American Psychiatric Association) and ICD-11 (World Health Organization). As such, it is necessary for a professional to determine the best intervention strategies for the specific case they are treating, which may include taking care of your diet, establishing a sleep routine, and doing activities that you like.
Understanding that getting out of dysthymia means remission of the symptoms of the dysthymic condition, you must be aware that you will not be able, on your own, to achieve said remission. However, there are strategies that will contribute to the work of the professional handling your case. In this PsychologyFor article, we explain how to get out of dysthymia through very effective advice.
Dysthymic disorder should be treated by a mental health professional. It is important as a patient to go to the consultation so that they can assess your particular case and decide what the best intervention will be. Although it seems that the problem resolves on its own and without help, or although the degree of discomfort may fluctuate over time, we emphasize that it is essential to see a psychologist to overcome dysthymia.
You should also keep in mind that dysthymia is a depressive disorder which, by definition, is long-lasting. It is a disorder that, if not treated, tends to become chronic.
Collaborate with your therapist
The patient and the therapist must form a team that works together to achieve agreed therapeutic goals, in this case, reduce the symptoms of dysthymia. Among the numerous variables that can influence the intervention, there are some that depend on the relationship established between the therapist and the patient and, within them, some that depend directly on the patient.
How does a person with dysthymia behave? Within depressive symptoms, the symptoms of dysthymia are hopelessness, demotivation, fatigue and loss of energy, etc. As a result of this symptomatology, as a patient you should try to collaborate with the therapist by answering his questions as clearly as possible, being completely honest and letting him do his job.
Follow the recommendations of professional
It is essential to follow the recommendations of a mental health professional to combat dysthymia. Although it depends on the way the psychologist works, it is possible that he or she will send you tasks that you must complete between sessions and guidelines to put into practice as indicated.
If your case is being treated by a psychiatrist, it is very likely that he or she will prescribe antidepressant medication. It is important that you follow the guideline and take the marked dose as the professional has indicated. If you want to know what type of medication is given to overcome dysthymia, we recommend you read the following article on the types of antidepressants.
Do activities that you like
If you suffer from a depressive disorder such as dysthymia, you may frequently experience unpleasant emotions. It is important to compensate for this balance by activities that you enjoy and motivate you. In this way, you will experience pleasant emotions that will help you get out of dysthymia with the help of the psychological intervention or psychiatric treatment that you are carrying out.
Take care of your diet
In the face of any psychological disorder, it is important to maintain a healthy life style. If you have dysthymia, you may experience an increase or decrease in your desire to eat. In this sense, you must maintain a eating habit that addresses:
The quality of the food: consumption of nutritious foods and maintenance of a healthy and balanced diet.
The amount in intake: It is important to eat all your daily meals, feel full and avoid binge eating.
Another factor to take into account to overcome dysthymia is have a good sleep routine, since it helps to properly maintain biological rhythms and whose desynchronization negatively affects the mood. In this regard, in the same way that occurs with food, you must understand the following:
Sleep quality: It should be restorative, so that when you get up you feel rested.
amount of sleep: You must sleep enough hours according to your age.
To achieve this, you can rely on the following sleep hygiene guidelines.
Do physical exercise
Performing regular physical exercise is an effective strategy to improve mood and reduce the symptoms of dysthymia. Exercise releases endorphins, neurotransmitters that act as natural pain relievers and generators of well-being, which helps counteract feelings of sadness and hopelessness a associated with dysthymia. In this article we specifically explain how to release endorphins.
Practice any sport, go for a run or walk It can reduce anxiety levels, as this is usually related to depressive problems and appears together.
eek social support
Seek support from people around you, such as friends, family, couple, or co-workers, will help to overcome dysthymia. Although you may feel like isolating yourself from society, making plans and leaning on your loved ones by sharing your worries and emotions will help you feel better.
Social support offers an emotional and practical safety net. Friends and family provide comfort, understanding, and encouragement during difficult times. Their presence and support decreases the feeling of isolation that often accompanies dysthymia, providing a sense of belonging and human connection.
Besides, share experiences with others that can relate to dysthymia validates your feelings and provides a sense of normality. And, what to say to a person with dysthymia? That we are by her side and that she can count on us to talk or for whatever she needs.
This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to How to get out of dysthymia we recommend that you enter our Clinical Psychology category.
Bibliography
American Psychiatric Association (2014). DSM-5. Reference guide to the diagnostic criteria of the DSM-5-Breviary. Madrid: Panamericana Medical Editorial.
World Health Organization (WHO) (2018) International Classification of Diseases, 11th revision. Recovered from https://icd.who.int/es
