What are the ways to prevent loneliness and sadness?

Question

Hello doctor,

I am a 34-year-old woman, and I feel lonely and sad most of the time. I do not feel happy and get irritated, making it difficult to enjoy little moments in life. I am worried about my mental health, and I fear that I may have depression.

How can I assess myself?
Can I recover from this?
What are the steps to be followed to prevent such symptoms?
I need to get relief from this issue somehow.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

There is a self-assessment scale called HAM-D (Hamilton depression rating scale) available on the internet, to diagnose depression. But I would recommend that you should consult a psychiatrist for a detailed evaluation. I suggest some lifestyle modifications, which will help you to deal with your problem.

Exercise daily for 30 to 45 minutes, like going for a walk.
Meditate for 20 minutes daily, just sit in one place in a comfortable position, and try to concentrate on your normal breathing, don't stop or force yourself to stop your thoughts, just let it be. It will help you to relax.
Eat healthy, home-cooked foods, and avoid junk food.
Drink enough water.
Spend quality time with friends and family daily, or do video calls if you are living away from your family.
Spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills, languages, or musical instruments.
Get seven to eight hours of sleep daily.
Avoid tobacco alcohol or any substance abuse.
Live your life, do not just spend it.
Be bold and confident.

I hope I have answered your question.

Let me know if I can assist you further.

Thank you.