How To Cope With Depression: Tips, Techniques, And Treatment Options
Depression may feel overwhelming and isolating. For individuals experiencing depression, it may seem as if everyone else is “normal” while they struggle with complicated feelings. When depression feels normal, it can be hard to distinguish between feeling sad and being clinically depressed. However, you are not alone in seeking depression self help or counseling.
Depression is common, affecting nearly 1 in 10 adults in the US in 2022.
Although common signs and symptoms may help you determine if you have depression, there are many types of diagnosable depression, and everyone’s experience may differ but consulting a depression doctor can help you better understand your unique experience.
This variance in treatment options may make finding how to deal with depression challenging for some. However, with the right tools and support from a mental health professional, you may be able to manage depression and its symptoms effectively.
Is depression treatable?
Depression is considered manageable with a wide variety of methods. One of the most effective methods is considered to be a combination of regular psychotherapy sessions and anti-depressant medications. Consider keeping an open mind and communicating with your doctor or mental health professional to determine the best strategy for your situation.
As with many mental health conditions, symptoms of depression may worsen if left untreated. These symptoms can range from feelings of sadness, hopelessness, and baseless guilt to experiencing sleeplessness or difficulty concentrating. Untreated depression can also lead to potentially dangerous symptoms such as high-risk behaviors and self-harm. Therefore, consider seeing a mental health professional as soon as possible if you’re experiencing depression symptoms.
Types of depression
There are many types of depression, and it may be helpful to know about them when trying to determine whether you have a diagnosable form of depression.
Major depressive disorder (MDD)
The most common type of depression is major depressive disorder (MDD), also known as clinical depression. Adults with MDD often experience intense symptoms lasting longer than two weeks that interfere with daily life. Symptoms may include:
- Lasting feelings of sadness
- Feeling worthless or hopeless
- Sleeping often or not enough
- Changes in schedule and routine
- Changes in diet, struggling to eat a healthy diet
- Difficulty socializing with family members and friends due to lack of energy or sad emotions
- Feeling isolated or alone
- Feeling unlovable
- Struggling with hygiene or self-care
For those concerned about MDD, seeking counseling, participating in support groups, including online depression support groups. Identifying the signs of mental illness early and engaging in self-help activities can aid in the recovery process, promoting a healthy lifestyle free from alcohol and drugs.
Persistent depressive disorder (PDD)
Also known as dysthymia, persistent depressive disorder is another common form of depression. Depression symptoms in those with PDD are often less severe than the symptoms of major depression, but they may last for two or more years.
Bipolar depression
Bipolar depression may be marked by periods of “low moods,” where an individual has intense feelings of sadness and lacks energy, at times alternating with excessively high-energy periods called “mania.” This type of depression is often diagnosed alongside bipolar disorder. Bipolar disorder can manifest differently according to the type. It may help to speak with a mental health professional about your symptoms to get an appropriate diagnosis.
Psychotic depression
Individuals with psychotic depression may experience symptoms of depression accompanied by delusions characterized by beliefs that are not based on reality. Psychotic depression symptoms may also include sensory hallucinations, where a patient may see or hear things that aren’t there.
Seasonal affective disorder (SAD)
Also called seasonal depression, seasonal affective disorder often begins in the fall or winter and may end during the spring or summer. It may consist of symptoms of depression brought on by the weather. A lack of sunlight may be the cause of this condition. However, some individuals experience seasonal depression during sunny or hot months as well.
Perinatal depression (Post-Partum Depression)
Most often known as post-partum depression, perinatal depression may begin during pregnancy or a year or more after birth. This type of depression may be experienced by birth parents, adoptive parents, and fathers. It is not limited to gender or parental experience.
Pre-menstrual dysphoric disorder
Pre-menstrual dysphoric disorder is a severe form of PMS (pre-menstrual syndrome). This condition may impact individuals during the days or weeks leading up to their menstrual period. For example, someone may experience depression and other distressing symptoms two and a half weeks before their period.
Stay connected
Isolation is one common symptom of depression that may lead to a cycle of loneliness or withdrawal. Withdrawing from the people around you may seem intuitive when you’re depressed, but staying connected to a few people you trust and who know you well may be beneficial.
Studies show that social connection to your community, family, or chosen family can benefit your mental health. Whether you discuss your feelings or something else, you may start to feel better. If you have difficulty leaving home, you may find it helpful to connect with others through depression-focused groups on social media or other sites where people come together to support each other.
Practice self-care
Engaging in activities you usually enjoy may feel exhausting if you’re experiencing depression. If you find it particularly difficult to practice self-care, begin with something that doesn’t take much energy. This low-energy activity may look different for each person. What is available to one may not be to another.
There are a few low-energy activities you might try:
- Taking a hot bath with a bath bomb or candles
- Trying a shower bomb or shower scrub
- Putting on lotion
- Curling up to read in comfortable pajamas
- Eating a snack
- Taking a 5-minute walk with your pet or a friend
- Singing a song you like
- Spending a few minutes in nature
- Drinking a glass of water
- Ordering delivery
- Playing a board game or card game with someone you love
- Playing with your pets
- Playing a video game that brings you joy
- Making a jar of potential activities and doing the first one you pull
Don’t neglect your physical health
Even physical activity sounds difficult, eating a nutritious diet or going outside for a short walk can be natural cures for depression. These activities are beneficial to the body. Studies show that sunlight can improve overall mood and boost the body’s vitamin D levels.
For those who struggle to leave home, a sunlight-mimicking lamp may be valuable. Salt lamps may also cause happier feelings, but practice caution if you have pets or young children, as the salt content on the lamp may cause salt build-up in the body if ingested.
Sleep well
Sleep irregularities are another potential symptom of depression. If you can, practice positive sleep hygiene techniques. At times, a soothing cup of herbal tea and an enjoyable book at bedtime could help you feel calm and comfortable.
Consider the following sleep hygiene tips:
- Turn off any electronic devices one hour before you are ready to sleep
- Turn off the light when you lie down to sleep
- Don’t work in your bed if you work remotely, as it may cause you to associate your bed with productivity instead of relaxation
- Don’t drink caffeine before you sleep
- Don’t snack before you sleep
- Try to avoid conflict before you sleep. Leave uncomfortable conversations for tomorrow.
- Ensure a comfortable temperature in your bedroom
- Ensure a comfortable mattress and pillow
- Ensure a comfortable bed size
Try to stay mindful of negative thoughts
Many experiencing depression may engage in “negative self-talk” without recognizing it. This negative inner dialogue may have a significant influence on how you feel.
A potentially effective way to manage negative thoughts is to keep a daily journal or take a moment several times throughout the day to practice mindful breathing. Studies show that expressive writing (like journaling) can benefit mental health.
Slowing down to notice your breathing may direct your attention toward your thoughts, allowing you to recognize when there is disparaging self-talk. It may help to form a plan to be kind to yourself if you notice these thoughts throughout the day. Many individuals experience negative self-talk.
How to treat depression
If you have never looked for a therapist, there are several options to find a mental health professional. Consider looking through a directory of mental health care providers that are part of your health insurance network. You may find this information on the insurance company’s website or call the company directly.
You might also choose to do an online search through a directory listing all mental health professionals in your area. Often, these sites contain detailed information on each professional and allow you to select a therapist or counselor who best matches you.
You may also decide to talk to your primary care physician about options. This way, you may gain a firm referral from a medical professional you have a history with.
Once you’ve got a list of potential treatment providers, you can call or communicate online to learn more about them. After choosing a therapist, you may discuss treatment options, including the following.
Anti-depressant medications
Anti-depressant medications can come in a few common types, although there may be some outliers. Your healthcare provider may give you a complete list of options. Speak to your doctor about medication options before you use a medication to ensure complete education about side effects or warnings that come with it.
Selective serotonin reuptake inhibitors (SSRIs)
SSRIs are one of the most prescribed anti-depressants. These medicines often increase the level of serotonin (a chemical messenger in the brain) and block its resorption or reuptake, ensuring enough is available for interaction with nerve cells. They are often ideal for moderate to severe depression, and while many have side effects, they may decrease with time.
Serotonin and norepinephrine reuptake inhibitors (SNRIs)
A newer anti-depressant, SNRIs, may affect serotonin and norepinephrine uptake, which could help mood and transmit information through the brain.
Tricyclic anti-depressants (TCAs)
TCAs are among the earliest anti-depressants used for treatment but have mostly been replaced due to their high number of side effects.
Monoamine oxidase inhibitors (MAOI)
MAOIs are typically anti-depressants recommended when others have provided little improvement in mood or symptoms or have caused too many side effects that interfere with the patient’s daily life. They often work to rebalance brain chemicals thought to cause depression.
Talk therapy
Talk therapy (psychotherapy) often involves discussing symptoms, feelings, and related experiences with a mental health professional to treat depression or other mental health conditions. Talk therapy could be defined by many different therapy techniques, including the following.
Cognitive-behavioral therapy (CBT)
Cognitive-behavioral therapy often works to recognize and change the thoughts, beliefs, and resulting behaviors associated with mental health issues like depression. CBT is often used to help develop strategies for the patient to use in daily life for coping with their symptoms.
Interpersonal therapy
Interpersonal therapy often addresses issues around relationships that may contribute to depression. These may include the loss of a loved one, the ending of a romantic relationship, or interpersonal conflicts (relationship issues).
Problem-solving therapy
Problem-solving therapy is a potential depression treatment that may help you learn to cope better with difficult, stressful, or tragic life events. This technique often involves creating a step-by-step process for realistically dealing with depression which is a challenging situation.
How to choose the right treatment for you
Choosing the right depression therapy for you may come down to factors related to your unique situation. For instance, traditional therapy might be effective in helping you improve your symptoms of depression. However, for some people, online counseling for depression may be more comfortable, affordable, or doable with your life circumstances or needs.
Studies show that the results of online therapy are positive for most individuals who try it. Online therapy may be a valuable option if you struggle to leave home, can’t afford traditional therapy, or want to try a new treatment method. Many individuals who try this form reach out to a counselor on online counseling for depression platforms such as BetterHelp, which matches you to a therapist specializing in your area of concern.
Takeaway
If you think you may be experiencing symptoms of depression, know that there are many treatments and available. Aside from using some of the evidence-based self-care strategies mentioned above, you may find it helpful to speak with a licensed therapist, whether in your community or online. With BetterHelp, you can be matched with a therapist who has experience helping people who are living with depression. Take the first step toward getting support with depression and contact BetterHelp today.
Frequently asked questions
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