How To Help Someone With Depression: Three Steps
Watching someone close to you experience depression can be challenging. Feeling empathy for another person's situation can make you want to make them feel better or give them advice. However, depression is a mental health condition that can be challenging to cope with, and advice might not be beneficial. How to help someone who is experiencing depression is not necessarily advising them or “cheering them up”. Rather, there are ways you can show those you love that they're not alone and that you aim to support them.
Step one: Understand the symptoms and warning signs of depression
Sadness and depression are different states, but it can be hard to differentiate without professional training. Because everyone experiences the world with a unique perspective, you might not understand what a person is going through from the outside.
However, understanding the symptoms and warning signs of depression can be valuable in understanding your friends. Educating yourself on what depression may look like when you are not the one experiencing depression symptoms can guide you in how you react.
Noticing symptoms
Symptoms of depression can vary. However, knowing the symptoms might give you a better idea of what a person is going through.
According to the National Institute of Mental Health, symptoms of depression may include but are not limited to the following:
- Changes in sleeping patterns (difficulty sleeping or sleeping too much)
- Changes in eating habits (decreased or increased appetite)
- Feelings of sadness, helplessness, emptiness, or numbness
- Low self-esteem and feelings of worthlessness
- Slower movements, actions, or speech
- Fatigue and lack of energy
- Loss of desire to engage in previously enjoyed activities
- Difficulty concentrating
- Experiencing suicidal thoughts or expressing interest in it*
If you or someone you love is experiencing suicidal thoughts or urges, call the 988 Suicide and Crisis Lifeline (formerly called the National Suicide Prevention Lifeline by dialing, or text 988 to talk to someone over SMS. The Suicide Prevention volunteers are available 24/7 to offer support for those who are at suicide risk.
Variances in depression symptoms
The symptoms listed above are common in major depressive disorder (MDD), but there are other depressive or mood disorders that people in your life might be experiencing. For example:
- Dysthymia or persistent depressive disorder (PDD):A form of depression characterized by low-grade depressive symptoms that occur for two or more years
- Seasonal affective disorder (SAD):A situational form of depression caused by changes in the seasons or weather, often during winter or in cloudy areas
- Postparttum: Postpartum depression is common in new parents, including adoptive or foster parents, and involves depression symptoms after the birth or adoption of a new child.
- Bipolar disorder: A mental health condition consisting of major depressive episodes often accompanied by mania or hypomania, periods of extreme or moderate energy and hyperactivity
Depression may also occur alongside other mental health disorders, such as eating disorders, psychotic episodes, or anxiety. This phenomenon is known as comorbidity, and it can result in different symptoms. Individuals with depression may have increased risk for some of these other disorders. Additionally, depression might be expressed differently among age groups and identities. For example, depression in children and adolescents may manifest as behaviors like complaining of physical aches and pains.
Step two: Offer support and encouragement
Your relationship with the person experiencing depression might determine your next steps. For example, if you're a parent or guardian looking to guide your child or teen, you may have more control over offering support and can bring your child to a therapist for professional guidance.
However, offering support might look different if you're an adult helping an adult friend, family, or spouse. While you can't make a person seek therapy, feel better, or change their life, you may be able to provide them with love and support. According to studies, social connection is essential to mental health and well-being, so offering positive qualities like social kindness, love, and guidance may help someone feel less alone.
Express your concern (and offer your support)
The person experiencing depression might not realize you're concerned about them or want to support them until you express it. They also may not suspect they might be experiencing depression.
Speaking with them and gently discussing what you've noticed could be helpful. Instead of telling them they "have depression" (only a licensed professional can make this diagnosis), let them know you've been noticing some symptoms that seem like depression and are concerned about them.
You may suggest seeking treatment with a mental health care professional, but realize that starting treatment is a decision that they must come to on their own. Listen carefully to what they have to say, and simply offer your own encouragement. If they aren’t ready, respect their boundaries.
If you don't want to talk about what you've noticed, you can also tell the person you're there for them and ask them how you might help. In addition, you might add that they can ask you for support with anything. Adding specific examples, like helping them go grocery shopping, make a difficult appointment, or sign up for a support group, can also be beneficial. Those experiencing depression might not know how to help themselves, so being specific can give them something they can ask for when they're struggling.
Provide resources
If someone is unaccustomed to experiencing depression, they may not know what to do. While you might be able to offer support and comfort, other resources might be helpful as well.
It may help to discuss your feelings about therapy. For example, if you attend therapy sessions, you could explain how your therapist has helped you and tell them what is needed to find a mental health provider.
For example, online therapy platforms like BetterHelp allow individuals to connect with certified counselors from the comfort of their homes. Telling someone about these platforms or mentioning research that shows online therapy is effective for treating depression might encourage them to reach out for support.
If they're receptive to the idea, offering assistance setting up appointments might also be helpful. If they agree and ask you to help them start therapy, you can complete the steps with them beside you or be there for them while they sign up for treatment.
Step three: Support them through being present
An individual experiencing depression might find life more challenging. Regardless of if they seek treatment, you can ask them for permission to support them in their life. Suggest specific tasks that you can help them with, as they may not have the bandwidth to direct you.
You can consider the following:
- Spend time with them regularly, share a hobby or other activity with them, or invite them to social activities.
- Become their workout partner, as an activity like walking outside can boost mental health and mood.
- Offer to run errands or help with household chores like grocery shopping or laundry.
- Help organize household chores
- Provide a safe place where they can express their feelings without judgment.
For people experiencing symptoms of severe depression, gestures like these may show them that you see and care about them.
If they are a family member and are open to trying it, you may offer to go to family therapy sessions with them. Attending therapy sessions with family members may be a way for an individual to seek treatment that doesn’t make them feel isolated. Also, it may help to remember that you don’t have to let past failures keep you from trying again if your loved one seems receptive.
If they aren’t ready for that step, you may also think about looking into support groups for yourself. Support groups may be able to guide your understanding of depression and offer ideas and resources for those who are supporting people with depression. The Depression and Bipolar Support Alliance is a group that offers online support and resources. Depression affects more than just the person experiencing symptoms. A loved one’s depression can affect your own mood and outlook, so be vigilant, especially if their depression worsens.
Takeaway
What are three ways to help treat depression?
There are many possible treatment options for depression, and they typically differ between individuals because no two people experience depression in the same way. Three of the most commonly used depression treatments include:
Lifestyle changes
Treating depression successfully often begins with a foundation of healthy lifestyle changes. Engaging in regular exercise, maintaining a nutritious diet, getting enough sleep, and practicing stress-reducing activities like yoga or meditation can help improve mood and overall well-being. Although engaging with others can be challenging for some people with depression, social support from friends, family members, or support groups can also be beneficial.
Therapy
Cognitive-behavioral therapy (CBT) and other types of talk therapy can help individuals identify and reframe the thought patterns and behaviors that contribute to their depression. Therapists can also provide their patients with coping strategies and tools to manage symptoms.
Medication
Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), can be prescribed as a complement to therapy by a healthcare provider to help alleviate symptoms of depression.
Which thing is best for depression?
There isn’t one best thing to help with depression. It typically involves a combination of therapy, medication, and lifestyle changes. However, what works best can vary from person to person. Some people might find therapy to be most helpful, while others need a combination of medication and therapy. Work with a mental health professional to determine the most effective treatment plan for your individual needs.
What is the strongest treatment for depression?
While a combination of lifestyle changes, psychotherapy, and medications are the most common types of treatment for depression, they might not work for people with a more severe form of depression called treatment-resistant depression. In such cases, therapies like electroconvulsive therapy (ECT) and magnetic brain stimulation (MBS) are highly effective in treating the most severe cases of depression that don’t respond to conventional interventions.
Controlled studies on these techniques yield strong evidence for effectiveness. For example, one study conducted at the Stanford University School of Medicine found that MBS treatments caused “remission in 79% of participants with severe depression.” A large body of research indicates that ECT treatments yielded substantial improvement in severe major depression symptoms in approximately 80% of patients.
What works fastest for depression?
The fastest current treatment methods for depression include ECT and MBS, but newer treatments such as ketamine and esketamine therapy also act faster than more conventional methods. Ketamine is a medication traditionally used as an anesthetic, but after studies revealed that its fast-acting efficacy is comparable to ECT, the FDA approved it for use in treating severe cases of treatment-resistant depression. Esketamine is a form of ketamine developed as a nasal spray for the rapid treatment of severe depression.
Ketamine and esketamine are typically reserved for individuals with treatment-resistant depression or those at risk of suicide, as they are considered more intensive treatments with potential side effects. These medications are usually used in a clinical setting under close supervision by a healthcare provider.
What drink is good for depression?
A vast body of research reveals that diet can have a significant impact on mental health. Studies on herbal remedies for depression are ongoing, but some research suggests that certain ingredients featured in herbal teas, like lavender and ginseng, may have antidepressant qualities.
Is there really help for depression?
Depression is a common and treatable mental health condition with a variety of effective intervention options to manage symptoms and improve overall quality of life. Some of these include:
- Therapy: CBT, interpersonal therapy, and other forms of psychotherapy can help individuals learn to cope with challenging depression symptoms and address the underlying issues that contribute to depression.
- Medication: Antidepressants can be prescribed by a mental health professional to help alleviate depression symptoms.
- Support groups: Connecting with others who are going through similar experiences can help people with depression feel less isolated and more supported in healing.
- Self-care practices: Engaging in activities that nourish and promote relaxation, like mindfulness, meditation, yoga, or spending time in nature, can help improve mood. Spending time with supportive friends and family can also help.
- Lifestyle changes: Healthy habits like regular exercise, a nutritious diet, quality sleep, and stress-reduction techniques can also help improve mood.
What is difficult about treating depression?
While conventional treatment methods for depression prove effective for many, it can still be challenging. For example, because it’s a complex condition, it can take time and trial and error to find the most effective treatment approach. Also, the stigma surrounding mental health issues, including depression, may prevent some from seeking help. Access to mental health services, including therapy and medication, can be a barrier for some individuals due to factors like cost, accessibility, and insurance coverage.
Depression often co-occurs with other mental health conditions like anxiety, substance use disorders, and eating disorders. Treating depression alongside these other conditions can be more complex and might require a more comprehensive treatment plan. Additionally, depression symptoms themselves can present one of the most significant barriers to treatment. Depression can sap an individual’s energy, motivation, and ability to engage in the treatment process—including the lifestyle and self-care practices that can help combat depression on a foundational level.
What is the best treatment for anxiety?
Many treatment interventions used for depression are also effective in treating anxiety, but the best options are likely to vary between people depending on the nature and severity of their symptoms. What works for one person might not work for another, but there are some standard treatment options, including:
Therapy
Cognitive-behavioral therapy (CBT) is a widely used and effective form of therapy for anxiety. CBT helps individuals identify and challenge the negative thought patterns and behaviors contributing to anxiety and teaches coping strategies to manage symptoms. Other forms of therapy, such as exposure therapy or mindfulness-based approaches, can also be beneficial for anxiety.
Medication
Antidepressants are also commonly prescribed medications for anxiety disorders. When used in combination with psychotherapeutic techniques, they can help alleviate symptoms of anxiety.
Lifestyle changes
Like in cases of depression, people with anxiety can help manage their symptoms through regular exercise, maintaining a nutritious diet, getting plenty of quality sleep, and practicing stress-reducing activities. Avoiding substances like caffeine, alcohol, and nicotine, which can exacerbate anxiety, can also be helpful.
Relaxation techniques
Learning and practicing relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, meditation, and guided imagery, can help calm the mind and reduce feelings of anxiety.
What is the best happy pill for depression?
The term “happy pill” is a common colloquialism used to describe antidepressant medications prescribed to alleviate symptoms of depression and improve mood. Antidepressant medications aren’t designed to bring artificial happiness or euphoria but rather to help relieve symptoms and regulate mood.
Individual responses to antidepressants often vary, so there is no one “best” option. Mental healthcare providers typically consider factors like the individual’s unique symptoms, medical history, any co-occurring medical conditions, and potential side effects when determining the best medication. Some common classes of antidepressants include:
- Selective serotonin reuptake inhibitors (SSRIs)
- Serotonin-norepinephrine reuptake inhibitors (SNRIs)
- Noradrenaline and specific serotonergic antidepressants (NASSAs)
- Serotonin antagonists and reuptake inhibitors (SARIs)
- Tricyclic antidepressants (TCAs)
- Monoamine oxidase inhibitors (MAOIs)
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