Managing Depression: Can I Do It On My Own?
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When living with depression, talking to others about your experience can be difficult. You may be tempted to manage your depression independently if you feel there’s no one you can lean on or struggle with internal or external mental health stigmas.
While making lifestyle changes and taking steps to address your depression on your own can be beneficial, many people find that depression symptoms persist without professional intervention. Understanding your options for managing symptoms in more detail may help you decide how to proceed with your mental health.
What are the symptoms of depression?
Several factors may be considered when distinguishing between sadness and a diagnosis of clinical depression. Therefore, receiving a clinical assessment from a licensed clinician can be beneficial. The criteria for a diagnosis of depression are listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5).
The criteria in the DSM-5 state that someone must have five or more of the following symptoms during the same two-week period, and at least one of them should fall into the categories of depressed mood or loss of interest:
A depressed mood for the greater part of the day on most days for over two weeks
Less interest or pleasure in most activities most of the day
Significant weight gain or weight loss that can’t be explained
Sluggish thoughts or movements, as noticed by others
Feeling fatigued and having less energy nearly every day
Feelings of worthlessness and guilt almost every day
A decreased ability to think and make decisions
Recurrent thoughts about death or suicide
A licensed mental health provider is qualified to assess whether these symptoms cause a person significant distress or impairment at school, work, or other functioning areas. The criteria also state that symptoms should not result from substance use disorder or another medical or mental health condition (e.g., dementia, bipolar disorder). If you believe you’re living with depression, a healthcare professional can provide you with medical advice and determine whether testing, a diagnosis, and treatment are necessary.
Can I manage depression on my own?
You may feel tempted to try to work through depressive symptoms on your own. In some cases, self-care may relieve these symptoms. However, there are also many benefits to working with a qualified therapist. A therapist can use research-backed support methods to guide you toward a treatment plan unique to your needs. Additionally, they can let you know whether your symptoms meet the clinical criteria for mental illness if you haven’t yet received a diagnosis.
For many, receiving a diagnosis from a professional may provide certainty about their depression. Depression can be a complex mental health concern that manifests in varying ways. As there are several types of depression, a diagnosis may guide you toward treatments most effective for your type of depression. On your own, you may be treating your symptoms without having all the information to make an informed decision.
Note that therapy sessions won’t necessarily last forever. You and your therapist can decide when you’ve successfully reached your treatment goals. After a specific time, you may be able to determine whether you can take what you’ve learned in therapy and manage your symptoms on your own. If your symptoms reappear or worsen, you can also choose to restart your sessions.
Depression is a common mental health disorder that is highly treatable. The psychological community has assigned criteria to help diagnose this severe mood disorder. If your symptoms seem out of your control, talking to a licensed mental health provider or doctor can be an effective way to get an accurate diagnosis or begin drafting a plan for treatment, including skills you can practice at home.
What to do when you don't want to seek help
Often, people feel afraid or hesitant to get professional help, even when they know they might benefit from support. Fear of the unknown prevents many people from seeking support, so you might use a few strategies to reduce these fears, including the following.
Remember, you’re not alone
When confronting your fears about treatment, note that you aren’t alone. According to the National Alliance on Mental Illness (NAMI), about one in five people have a mental illness. About 16 million adults in America live with major depression, and over 41.7 million US adults see a therapist, with the number growing each year.
Think of mental health in a new light
You may initially feel nervous when you schedule an appointment with a licensed mental health provider. For some people, the act of making the appointment means having to admit to themselves that they need help. It can be intimidating to think that you might be diagnosed with a mental illness when you don’t know much about the condition or its treatment options. However, many mental health conditions can be managed and treated.
It may help to think about mental health in the same way that you think about physical health. Each person can take action to improve their physical health, and you can also take action to improve your mental health. Like you might go to the doctor for a sore throat, or you can go to a therapist for a mental health symptom. Clinical professionals, like medical doctors, are highly trained in their professions and have years of experience. They’re experts in their field and can help you develop a unique treatment plan. Many therapists can also work with you around fears about therapy, so consider asking questions if you feel uncertain.
Consider the various options for treatment
In addition, you might benefit from considering that there are many options for depression treatment. You don’t necessarily have to see a therapist to start. Many people try medication, alternative therapies, or medical treatments before they seek counseling. However, a combined approach of medication and therapy may be the most recommended for people experiencing major depressive disorder.
What to expect when working with a therapist
During the first few sessions of therapy, your therapist may focus on discussing their treatment approaches, answering questions, and helping you ease into therapy. They’ll attempt to establish a professional working relationship with you, and you can both begin to build trust. Your therapist may also take a medical and personal history, which could include psychological testing, depending on what you’re in therapy for. For example, you might be asked to fill out questionnaires or rating scales about your symptoms and their intensity.
If your therapist gives you a diagnosis, they can discuss it with you and help you learn more about it. After you’ve discussed your symptoms, history, and goals for therapy, your therapist may work with you to develop a personalized treatment plan. They can consult you on this plan, asking what you think would help you most. As you go to sessions, you’ll work through the plan, learning and using new skills in sessions. Your therapist might also offer homework like worksheets or skills you can practice.
When you’ve met your treatment goals, you may be able to end your therapy sessions. Often, your therapist will give you an idea of how long your sessions might take and whether they see improvements. If you both decide you’ve met your goals for therapy, you might stop seeing your therapist and come back at another time if symptoms resurface.
Independent lifestyle changes for depression
Symptoms of depression can cause you to feel helpless, but there are steps you can take to potentially improve your mood. For many people, adding in physical activity, changing their lifestyle, or improving their way of thinking can positively change their life, even if depression symptoms do not disappear entirely.
Below are several activities you might consider when trying to maintain your mental health and overall well-being:
Establish a daily routine and stick with it.
Set goals for yourself daily, even if they’re “minor” initially.
Build time into your schedule for physical activity.
Eat a healthy, well-balanced diet.
Go to sleep and get up at the same time every day.
Consider volunteering to give you a purpose and help you feel accomplished.
Try to replace negative thoughts with positive thoughts.
Counseling options
Although depression can be challenging to manage independently, there are lifestyle changes you can make that can be used in tandem with traditional therapy to help you manage your symptoms.
Many people find online therapy convenient and easy to use and feel more comfortable receiving mental health support from their homes. You can connect with a counselor through an online platform like BetterHelp to receive care from home, including when you struggle to get out of bed. If you’re hesitant about therapy, you can also start with chat sessions before moving up to phone or video sessions with your therapist to get a feel for what therapy might look like online.
Online therapy can be an effective method for managing mental health conditions like depression. One study assessed the effectiveness of an online counseling platform in helping clients address symptoms of depression. Researchers found that depression symptom severity was significantly reduced after the intervention. Further, those who had never participated in therapy before had more pronounced results.
Takeaway
Many people may be able to manage depression independently to an extent, depending on its type and severity. Lifestyle changes, new routines, and healthy coping mechanisms may all be practical choices in doing so.
However, more severe cases of depression may require intervention from a professional, particularly if it is long-lasting or causes severe dysfunction. If you’re worried about seeing a therapist, alternative methods like online counseling may also be effective. Consider contacting a therapist to get started and receive personalized advice for coping with depression.
What helps people cope with depression?
One of the best ways to cope with depression is to engage in regular physical activity. The activity doesn’t need to be strenuous; a systematic review demonstrated that getting at least 90 minutes of moderate exercise will likely significantly reduce depression symptoms. It may be helpful to find someone to exercise with; exercising with another person will likely make it an easier habit to maintain. Exercising with another person also lets both people take advantage of the defensive effects of socialization, another way to cope with depression.
Relieving depression symptoms might also be more manageable in nature. Evidence suggests that exposure to natural environments, like wooded trails or a local park, is associated with a reduction in depression symptom severity. Based on what the research suggests, a brisk nature walk with a friend may be one of the best ways to combat the adverse effects of depression. A natural space is also an excellent place to practice mindfulness meditation or other meditative techniques.
Is it possible to deal with depression on your own?
It may be possible to deal with depression on your own, but it is not recommended. Depression can be complex and nuanced, and the factors influencing it may not be obvious. A qualified mental health professional can help you understand the underlying cause of your depression, recommend evidence-based treatment strategies, and provide positive support as you navigate your recovery. If there are other concerns besides depression, such as drug abuse, a therapist can likely help separate the conditions and find a way to manage both.
What are the two best coping mechanisms to mitigate depression?
While many coping mechanisms effectively reduce the symptoms of depression, and every person will have a solution that works for them, some strategies are particularly well supported. One, regular exercise, is likely one of the most effective non-clinical treatments for depression available. In some cases, regular physical activity is more effective than antidepressant medication. The exercise doesn’t need to be intense; as little as 90 minutes of moderate physical activity has been shown to reduce the negative impacts of depression.
Another coping mechanism, socialization, is also well supported. Positive social interaction is known to alleviate and safeguard against depression symptoms. The social interactions must be positive; negative interactions are associated with a worsening of symptoms. Spending time with kind, non-judgmental people is all that’s required. While leaning on a support network to get help managing depression is recommended, even typical social activities provide a significant benefit.
How do people with depression take care of themselves?
People with depression likely struggle to engage in regular self-care activities. A direct effect of depression is reduced motivation and lower function overall. It is likely that those who are depressed struggle to complete at least some basic tasks, such as maintaining hygiene, cooking healthy food, or getting adequate sleep.
When helping someone with depression, it is important to recognize the relative burden of their mental health condition. It takes time and effort to recover from depression, and a person’s energy level may not allow them to do everything necessary to recover quickly. Treating depression is likely most effective when closely supervised by a mental health professional. They can recognize the self-care abilities of a person with depression and help them structure their lives in such a way that they have energy for basic tasks.
How can you help lessen the impact of depression?
Likely, one of the best ways to lessen the impact of depression is to seek the help of a professional. Depression can be complex and nuanced, and the path to recovery is not always clear. A therapist or other mental health professional can help their client make sense of the underlying cause of their depression, recommend coping strategies, and initiate psychotherapeutic treatment.
It may be possible to recover from depression without professional help, but it will likely be much easier with the help of a therapist. Engaging in therapy makes recovery more likely, and it can also make the process easier by helping to manage the adverse effects of the recovery process.
Why do we need to help people with depression?
Depression is not only a common diagnosis, but it can have catastrophic consequences if left untreated. According to the National Institute for Mental Health, nearly 21 million people in the United States, representing 8.3% of all adults, experienced a major depressive episode at some point in the last year. Young people are also more likely to be affected; depression rates were highest among individuals 18 to 25 years old.
Evidence suggests that a person diagnosed with major depressive disorder has a suicide risk rate of 15%, much higher than the general population. While many mental health concerns can substantially lower a person’s well-being, not all of them have potentially fatal outcomes. Out of all mental disorders, depression accounts for the majority of suicidal ideation and suicides. Therefore, depression is a significant public health problem that threatens all people but likely affects the most vulnerable people the most.
Why is it important to prevent depression?
Preventing depression may mean preventing the worst of its effects: self-harm and suicide. Depression is potentially lethal, and it is important to prevent it for the same reason that one would prevent any disease. It also substantially lowers a person’s quality of life, regardless of whether they are suicidal.
Depression can also substantially increase the risk of developing a substance use disorder or resorting to other unhealthy coping strategies. As with many conditions, it is likely easiest to treat depression in the early stages before it becomes severe. Once depression symptoms reach their peak, it is significantly more challenging to motivate a person toward recovery. In addition, it may be difficult to recognize the progression of depression. It is likely much simpler and more effective to focus on perfecting prevention rather than treatment.
How do most people overcome depression?
Most people overcome serious depression with the help of a mental health professional. Depression can be complex to navigate, and a therapist can determine what course of treatment is likely to be effective. They may also refer you to a medical professional to determine if antidepressant medications are warranted. While many people do recover from depression without medication, evidence suggests that a combination of medication and psychotherapy leads to better outcomes than either treatment alone.
Many people turn to friends and family as they navigate their depression recovery. It is important to have support from others when overcoming depression; positive social interactions are a crucial part of managing and preventing depression. Finally, focusing on good self-care is common. Healthy self-care routines, at a minimum, include getting enough sleep, eating healthy food, and getting adequate physical activity.
How can I manage my mental health better?
Managing your mental health better often begins by establishing a structured routine for healthy self-care. There are many different approaches to self-care, but evidence suggests that eating a healthy diet of fruits, vegetables, and lean meats, along with getting plenty of physical activity and adequate sleep, are some of the most effective places to start. Diet, sleep, and exercise form the foundation of both physical and mental health, and ensuring that those areas are well-managed will likely make it easier to engage in other self-care behaviors.
More advanced self-care might include goal-setting, learning relaxation techniques like progressive muscle relaxation, and practicing gratitude. Gratitude especially is associated with increased positivity, optimism, and overall well-being.
How does someone manage stress and depression?
Depression can make it hard to become motivated and think clearly, both of which introduce challenges when managing stress. It is likely best to learn and rely on simple, easy-to-implement strategies that can be used even when motivation is low. Some suggested strategies are listed below:
- Learn to relax. Quick relaxation techniques, like deep breathing or progressive muscle relaxation, can alleviate stress rapidly with minimal effort. Spend time each day practicing your selected strategies.
- Choose to be grateful. Consider three things that have happened recently that you are grateful for. While positivity can be sparse while recovering from depression, intentional gratitude is likely to improve overall well-being.
- Get physical activity. While a fully-formed exercise routine would be ideal, low energy during depression may prevent it. If a full exercise routine isn’t manageable at present, try to get whatever physical activity energy levels allow, even if just a short walk. A daily schedule may help build exercise-supporting habits.
- Keep a mood diary. The negativity associated with depression can sometimes be overwhelming, but it is not always rational. Taking time to consider where your feelings are coming from may reveal logical inconsistencies that allow you to rationalize the negativity.
- Interact with others. Any social interaction, as long as it is positive, is likely helpful. Consider asking a friend to go for a walk or spend some time in nature for added effect. It may also be helpful to reach out to depression support groups.
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