Does Depression Prevention Therapy Exist For Mental Health?

Depression is a diagnosable mental health condition that can impact health, well-being, relationships, work productivity, and daily functioning. Given the potentially serious effects of this type of illness, it’s natural to wonder if depression can be prevented. Here, we’ll explore what the research says about both risk and protective factors for depression. Then, we'll suggest lifestyle changes and types of therapy that may help a person reduce their risk of developing a depressive disorder. 

What is a depressive disorder?

A depressive disorder is a mental illness that typically involves low mood, distorted thoughts, and associated physical symptoms. There are many different types of depressive disorders, from major depression to peripartum depression to persistent depressive disorder. Other types of mental illnesses may also involve symptoms of depression or that are similar to depression, such as bipolar II disorder. Regardless of the type, the effects of depression can affect daily functioning, relationships, and other elements of well-being. Today, according to behavioral health statistics from the world mental health authority WHO, depression affects about 5% of the global population.

Common symptoms of a depressive disorder 

Symptoms of a depressive disorder can vary significantly depending on the individual, the type of disorder they may have, and its severity. That said, some common symptoms often observed in people with depression include things like:

• Persistent low mood
• Fatigue
• Sleeping more or less than usual
• Eating more or less than usual
• Difficulty concentrating
• Repetitive negative thoughts
• A sense of hopelessness and/or worthlessness
• Loss of interest in activities once enjoyed
• Social withdrawal

If you suspect you may be experiencing signs of a depressive disorder, it's generally recommended that you meet with a mental health care provider for evaluation and treatment advice. 

What causes depressive symptoms like those seen in major depression and bipolar disorder?

Depression can take many different forms, from the common symptoms of major depressive disorder to the varying symptoms of seasonal affective disorder to the depressive symptoms associated with some types of bipolar disorder. In order to understand prevention methods, it can be important to first understand what causes illnesses like these. 

Risk factors vs. protective factors for depression, bipolar disorder, and related illnesses

Researchers believe that mental illnesses develop due to a complex combination of many factors. When speaking about how such conditions come about, psychologists usually talk about risk factors and protective factors. Risk factors are elements of a person's history, environment, or lifestyle that could make them more likely to develop a particular illness. Protective factors are the opposite: elements that might help reduce a person's risk of developing a certain condition. 

Some examples of risk factors for depression and related conditions that researchers have identified include:

• Biologic factors like genetics, gut microbiome, and physical health conditions
• Physiological factors like rejection sensitivity, a negative self-image, and a tendency toward rumination
• Social factors like poverty, food insecurity, discrimination, lack of social support, exposure to violent crime, poor working conditions, and experiences of trauma
• Lifestyle factors like lack of exercise, poor sleep, excessive computer or social media use, and not getting enough nutrients from food

Some examples of protective factors for depression and related conditions include strong social support—especially having people one can confide in—as well as financial stability and regular physical exercise.

Strategies that may support depression prevention and overall mental health

While there’s no guaranteed way to prevent depression, there are many different factors that might help increase or decrease a person's risk of developing this illness, as outlined above. 

Some of these are outside a person's control, like genetics, poverty, and trauma. Others, however, can often be changed—and with potentially significant results. For example, a 2020 study identified over 100 modifiable risk factors for depression, and it highlights the potentially powerful effect of modifying just one of these: social support. The researchers suggest that “the protective effects of social connection were present even for individuals who were at higher risk for depression as a result of genetic vulnerability or early life trauma.” In other words, depression prevention focuses on factors a person can control, and research suggests that doing so can make a difference.

Depression prevention measures to consider 

If you have a family history of depressive disorders or are otherwise worried about your risk, meeting with a doctor and a mental health professional to plan how to manage that risk can be helpful. In many cases, they'll suggest healthy lifestyle changes. They may also recommend preventative talk therapy, which we’ll discuss in more detail below.

Examples of some lifestyle changes that may help reduce your risk of depression include:

• Making new social connections
• Deepening your existing social connections
• Putting healthy limits on your social media use
• Finding healthy ways to cope with stress and difficult emotions
• Exercising regularly (such as walking)
• Seeking mental health support for processing traumatic experiences or when experiencing other mental health challenges
• Eating nutrient-dense foods whenever possible
• Getting seven to nine hours of sleep per night 
• Cultivating a sense of purpose

Exploring options for depression prevention therapy

Seeking mental health support from a therapist can sometimes be helpful in reducing risk of developing a mental illness. When it comes to depression, for example, distorted thinking, rumination, and judgment of one's own thoughts and feelings may increase risk. A therapist may help a person address and learn to manage these tendencies, which might reduce the likelihood of them developing into a mental illness. 

There's currently not one type of therapy that's specifically designed to prevent depression. However, there are programs for schools and workplaces that might help people develop skills that could help decrease their depression risk. For example, research suggests that programs for school-age children that focus on building emotional intelligence and resilience show promise in helping reduce risk of depression. Outside of these, some forms of talk therapy that are often used to treat depression—such as cognitive behavioral therapy—could also be helpful in preventing it. 

Cognitive behavioral therapy (CBT) as depression prevention therapy

Cognitive behavioral therapy (CBT) is a form of talk therapy that a robust body of research suggests may be effective in treating depression and other mental disorders. CBT involves helping clients learn to identify and challenge distorted thought patterns, foster more realistic and positive thoughts, and practice techniques to cope with difficult feelings. While it's most often used to treat existing depression symptoms, the same approach may support a person in learning to prevent depressive thought patterns before they become a problem. 

Mindfulness-based interventions for reducing depression risk or side effects

Research suggests that mindfulness-based interventions (MBIs) may help reduce anxiety and depression symptoms, and some may also find their principles helpful for preventing depression symptoms. MBIs train people to approach the present moment, thoughts, and feelings, with acceptance and compassion rather than judgment. 

Enhancing awareness in this way may help bolster mood regulation, sleep quality, and resilience to stress. In turn, research suggests that mindfulness-based interventions may help prevent individuals with subclinical depression from developing the diagnosable disorder.

Can you engage in depression prevention therapy or treatment for side effects online?

Whether you're seeking psychological treatments for depression symptoms or prevention support, flexible help is available. While some people may prefer to meet with a therapist in person, others may benefit from being able to connect with a provider virtually. Online therapy has gained popularity in recent years, likely because of its flexibility, convenience, and relative affordability. With a platform like BetterHelp, you can meet with a licensed mental health care provider remotely from anywhere you have an internet connection and at times that suit your schedule. Plus, online therapy is often more affordable than traditional in-person care without insurance. 

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Is online mental health care effective for depression prevention and treatment?

Online approaches to therapy are relatively new; however, a growing body of research indicates that they can often be effective for treating depression. For example, one study suggests internet-based cognitive behavioral therapy (iCBT) can be beneficial for people with mild depression to severe depression. Since approaches like cognitive behavioral therapy can also be helpful in teaching a person skills to help reduce their risk of mood disorders, this format may be effective for depression prevention as well.

Takeaway

Experts believe that depression is likely caused by a combination of factors, including biological, psychological, social, and lifestyle-related elements. While not all risk factors are within a person's control, it may be possible to reduce risk in some areas. Depression prevention can involve building healthy lifestyle habits and meeting with a therapist for training on cultivating healthy thought patterns.