How To Overcome Depression And Improve Mental Health

Depression is a mental illness that can affect numerous parts of life: relationships with others, self-worth, professional success, physical health, and more. Learning how to manage depression symptoms can often be challenging. While there is no quick fix to cure depression, you can work to manage your symptoms and start living the life you desire.

What is depression?

Most people experience sadness, or situational depression, in response to various life events. These temporary periods of sadness are completely normal. But when more intense, prolonged sadness persists and interferes with your ability to function normally in your life, it is reasonable to consider whether you are experiencing clinical depression.

Depression, also known as clinical depression or major depressive disorder, is diagnosed based on symptoms as well as the length of time they persist. For individuals to be diagnosed as clinically depressed, they must have either a depressed mood or a loss of interest or pleasure in most activities.

Symptoms of depression

In addition to exhibiting either a depressed mood or loss of interest, an individual must also exhibit at least four of the following symptoms outlined in The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). 

• Significant weight loss or gain, or decrease or increase in appetite
• Trouble sleeping or sleeping too much
• Loss of energy, increased fatigue, or an increase in the time it takes to complete tasks
• Changes in purposeless physical activity (such as hand wringing or pacing); or slowed movements and speech (actions observable by others)
• Feelings of worthlessness or excessive guilt
• Cognitive difficulties such as difficulty thinking, concentrating, or making decisions
• Suicidal thoughts or intentions

An individual must also experience these symptoms for most of the day for at least two weeks. Before an individual can be diagnosed with depression, other possible causes of their symptoms must be ruled out. Medical professionals must rule out thyroid problems, brain tumors, and some specific vitamin deficiencies that can mimic depression. Additionally, the symptoms must not be the result of substance use or bereavement. 

Causes of depression

• There is no single cause for depression, but rather a set of factors that can increase an individual’s risk of experiencing depression.  
• Hormones: People experiencing a depressive episode often undergo hormonal changes, including an increase or decrease in certain hormonal production in the brain. 
• Brain chemistry: Neurotransmitters are chemical substances that help nerve cells in the brain communicate with each other. If neurotransmitters are not functioning properly, individuals may have difficulties feeling positive emotions or feeling energized.
• Genetics: Depression is more common in people whose blood relatives also have this condition. However, that doesn’t mean that if your parents or siblings have been diagnosed with depression, you will also develop it.
• Sense of failure: Holding oneself to high standards and not meeting these standards can increase the likelihood that someone develops depression.

How to overcome depression and improve your mood

While depression can feel overwhelming and permanent, there are multiple ways individuals can try to manage depression symptoms. Therapy, medication, exercise, relaxation techniques, or a combination of methods may help you manage your depression symptoms and regain a positive life outlook and interest in activities.

Counseling for depression and mental health

Working with a licensed therapist is one way to manage depression. Depending on your specific situation, a therapist may recommend a variety of treatment approaches, including cognitive behavioral therapy (CBT), interpersonal therapy, and supportive therapy. 

How to overcome depression with cognitive behavioral therapy

CBT is one of the most frequently used forms of therapy for individuals experiencing depression. This form of therapy aims to recognize distorted thought patterns and then work to change them. CBT may help an individual determine negative thought patterns, such as feelings of worthlessness or the belief that they will always be sad. After pinpointing these unproductive thoughts, individuals can work with a therapist to recognize that their current thoughts do not have to dictate their thoughts in the future.

Interpersonal therapy and mental health support

Depression can make it difficult to interact with others, and these interpersonal challenges can further the symptoms of depression. Interpersonal therapy (IPT) works to help address difficulties in relationships, feelings of isolation, and major life transitions. One major study compared findings across 90 studies that examined how IPT can improve depression symptoms. It found that IPT had a significant impact in preventing people who were experiencing depression symptoms from developing major depressive disorder. It also found that ongoing IPT was effective at preventing relapse among people who were recovering from a major depressive episode.  

Supportive therapy for improving mood

This type of therapy is rooted in the therapist providing a supportive and empathetic environment. When an individual with depression receives support, they may be less likely to feel alone or worthless. Once an individual feels supported, the therapist may move into more expressive modes of interaction, which can further help with depression symptoms.

Depression and exercise

For many people, regular exercise can help create positive emotions and improve mood. If you’re experiencing low energy due to depression, making the effort to exercise may seem challenging. However, even a short walk outside can help improve mood and decrease depression symptoms. One literature review suggests that it’s the frequency of exercise that matters, rather than the duration or intensity.

Scientists are still working to understand the exact way exercise helps with depression. Possible explanations include the release of endorphins, an increase in the availability of brain neurotransmitters like serotonin and dopamine, or simply distraction from depressive thoughts.

Medication for treating symptoms of depression

Antidepressant medication may also be an effective way to manage depression symptoms. Working with a medical doctor is the best way to determine which, if any, medication is best for you. It’s important to note that some research suggests that psychotherapy may be just as effective as medication for relieving symptoms of depression. In a comparison of patients who were prescribed antidepressant medication versus cognitive behavioral therapy, researchers found that therapy was more effective at preventing relapse a year after discontinuing treatment. 

You don’t have to seek treatment alone

Finding the right depression treatment and therapy

No matter which treatment approaches are best for you, know that you can get help developing a proper treatment plan. While it may take some time to find a strategy that works for your depression, working with a licensed counselor can make this process more manageable. Research suggests that online cognitive behavioral therapy (CBT) can help people with depression manage their symptoms. Online CBT that was led by a therapist offered stronger results, but individual-led online CBT also provided a reduction in symptoms. 

Benefits of online therapy for overcoming depression

If you are living with depression, you may find it challenging to find the energy or motivation to leave your home to attend therapy sessions. Traveling to a new place and meeting with a new person can seem even more daunting. Online therapy allows you to meet with a licensed counselor from your home, or wherever you have a stable internet connection. One study reported that participants with depression found it convenient to fit online therapy into their daily routines. Online therapy platforms such as BetterHelp can help match you to therapists who specialize in depression and its various treatment modalities.