I am 50 years old male and suffering from depression for last 20 yrs. I have already checked up myself with top psychiatrists of Delhi but not getting well. Major issue of sleep disorder and unable to focus properly, feel as if my head is very tensed and not relaxed at all. presently I am taking medicines like alprax .5 twice a day. Lonazep md .5 twice a day and zolfresh 5 mg everyday at nights. Now pls suggest me how to get rid of this problem. Your answer is awaited. Thanks.

Dr. Saul PereiraPsychologist46yrs exp

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This the mistake a lot of [people make: not combining medication with therapy. 20 Years ago if you had started to combine, you would have been in a different situation altogether by now. Even so, it is not too late. Please the help fo a counselor and get some skills development and techniques to handle the daily challenges of one with depression. In the meantime please do the following sincerely because you could resolve the problem better with good cooperation: Have a good night?s sleep, have a good breakfast of more proteins, meditate often, remain free of stress, eat a lot of fiber, nuts, avocado, exercise regularly, eat dark chocolate, do Yoga meditation exercises, etc. I suggest you do the opposite of what this depression makes you feel like doing (actually, not doing): you will need to fight this condition. You must become active; stay upright during the daylight time; meet people; never sleep during the day, wake up by 6 am every day, play some active games, especially contact games, do physical exercises, talk to people and join some social clubs, attend Yoga classes etc. Watch sitcoms on TV or comedies and cheer yourself up. Go for excursions in groups, for outings, camps, conferences, and religious conventions. Get a pet dog and spend time training it, exercising it and relating to it. Expose yourself to some sunlight every day, at least, 30 minutes but not in the scorching heat. Whatever happens, please incorporate these three important adaptations in your life: always be responsible, be respectful, and be functional. If you did these three, lots of things will go well in life. Please pray and have faith in God to alleviate your sufferings. Don?t wait for others to help. Use your own motivation, which might be at its lowest, but persevere and win this battle. Above all to be really happy, you need to live in love and for love. Learn all about emotions and how to handle them and that will get you out of the depression rather easily and quickly. A counselor is there only to facilitate you, all the hard word must come from you, and your cooperation with that person is very critical for your success. Be positive every day and learn to be contented with what you have. Do some left brain exercises: it is the happy brain. Here are a few suggestions: shut your left nostril and breathe, move your eyes from right to left and vice versa for at least half a minute at a time, and do callisthenic exercises with some form of counting, regularly. Whatever happens please cooperate with the therapy and do not discontinue until the condition is completely resolved. 

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