Depression Self-Help

Sadness can be a normal human emotion. A healthy individual may experience sadness several times throughout their lifetime. For example, a bad day, an argument with a significant other, or the loss of a pet or family member may cause sadness to arise. However, some individuals experience a pervasive sadness that impedes daily life experiences. This pervasive sadness may be a sign of depression.  

According to the Anxiety and Depression Association of America, major depressive disorder affects more than 16.1 million people annually. Depression is a severe mental health condition affecting mood, socialization, and overall quality of life. However, the condition is treatable, and treatments may reduce symptoms for individuals to regain control of their mental health.

A few conditions are listed under the depressive disorders category in the DSM-5.

If you are experiencing thoughts or urges of suicide, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. They are available 24/7 to offer support. 

Persistent depressive disorder (dysthymia)

Bipolar disorder

Bipolar disorder is a unique mental health disorder characterized by instability of emotions. Individuals with bipolar disorder may fluctuate between periods of mania (a hyper-energetic emotional state) and depression. The two periods are often at direct opposite ends of the spectrum, with symptoms of mania presenting as overly high self-esteem, high-risk behavior, unrealistic idealization, and extreme pleasure-seeking behaviors like substance abuse. Depression may appear as periods of isolation, depressive symptoms, or suicidal thoughts, as seen in major depressive disorder.

Seasonal affective disorder

Seasonal affective disorder (SAD) is a depressive disorder that may appear with the change of seasons, often during the winter or fall months. It is believed to be caused by changes in light or daily rhythms brought about by shortened days. One study found that sunlight lamps were highly effective in treating symptoms of this condition. 

Treatment options for depression

Socialization

It can be common for individuals experiencing depression to isolate themselves due to decreased energy and loss of enjoyment in everyday activities. They may only interact with peers at work or school and find themselves denying opportunities for social outings outside of mandatory life events. 

While it may seem difficult at first to socialize, such interactions can often allow adults and teens to speak candidly about their experiences. Socialization can allow for a network of peers that may serve as a “safety net” for those with depression, as individuals might feel more comfortable turning to friends or family for help and emotional support. 

Speaking to another person can fight loneliness, a common depressive symptom. Studies show that social connection is also essential to health and wellness. Socialization may reduce feelings of isolation and generate a sense of belonging. Consider what taking the first step might look like, whether reaching out to someone you haven’t talked to for some time or identifying opportunities to connect with others with common interests. Support groups or therapy groups may also be a way to connect with others while targeting your symptoms of depression. 

Exercise

Mindfulness

Many lifestyles and wellness professionals recommend practicing “mindfulness” to improve physical and mental health. Mindfulness is the practice of recognizing specific activities or habits in your daily life, either positive or negative, without judging yourself for those practices. Staying mindful might encourage individuals to integrate healthy habits and avoid unhealthy or harmful ones.  

Diet

A healthy diet can be effective in preventing and reducing depressive symptoms. Ensuring a healthy balance of vitamins and nutrients can increase energy levels and improve physical health, especially in conjunction with exercise. In addition, keeping a healthy diet may improve self-image. Those with depression are often advised to avoid alcohol and other depressants that may be used as unhealthy coping mechanisms. 

Counseling can be provided in many forms, online or in person. Individual, couple, or group-based therapies may also be available, while support groups can offer additional emotional support for depression. 

Psychotherapy, often referred to as “talk therapy,” involves conversations between an individual and a professional about thoughts, feelings, and experiences. Psychotherapy geared towards helping those with depression may take on various forms, including those listed below. 

Cognitive therapy

Cognitive therapy is based on the theory that thoughts can affect an individual’s emotions. Therefore, awareness of thinking patterns may be promoted throughout cognitive therapy. Awareness and challenging negative thoughts to change them can support a person with negative self-talk. 

Behavioral therapy

Behavioral therapy is similar to cognitive therapy. However, it is often based on the idea that behaviors impact an individual’s emotional state. Thus, behavioral therapy is often centered on promoting behaviors that increase well-being and avoiding behaviors that decrease health or well-being. It can teach individuals to engage in activities that promote their mental health and form a healthy, long-term routine around those behaviors.

Cognitive behavioral therapy

Cognitive-behavioral therapy is the combination of cognitive and behavioral therapy into one practice. It centers around addressing changing thinking and behaviors that may affect one’s mental health. In cognitive behavioral therapy, therapist may help individuals pinpoint and address behavioral patterns or automatic thought responses to life experiences that can enhance or detract from an individual’s emotional health. For example, a therapist might help an individual challenge negative beliefs they have about their self-worth, which may be contributing to feelings of sadness or loneliness.

Combination treatments

One study on patients experiencing differing depressive disorders found that a combination of exercise and cognitive-behavioral therapy reduced depression symptoms at a higher rate than using exercise or therapy alone. Lifestyle changes like these may positively affect counseling methods by giving individuals healthy habits or behaviors to replace harmful behaviors. Additionally, clients can discuss their results with their therapist. 

Counseling options 

Reaching out to a therapist can be one way to begin your depression treatment. Even if you are not sure if you are experiencing depression, therapists are trained to treat many mental health conditions, symptoms, and life circumstances. You do not necessarily need a diagnosis or mental health condition to attend therapy. 

Although many individuals living with depression may experience physical and mental exhaustion, a few therapy methods may be more accessible for treatment. Getting up and going to an in-person counseling session can be challenging. In these cases, online therapy may provide a helpful alternative. Online therapists are licensed and experienced providers and can offer support through phone, video, or live chat sessions. Clients can attend sessions from home if they wish, as long as they have a solid internet connection. 

Additionally, studies have found that mindfulness-based online CBT, in particular, was especially effective in reducing symptoms of depression in many clients. Through a platform like BetterHelp, you can talk with a professional counselor from the comfort of your home at a convenient time. A therapist might also suggest self-help practices, such as mindfulness, which you can do from home after sessions.