Are Support Groups For Depression A Valuable Resource?
Depression is characterized by recurrent and persistent symptoms that can interfere with accomplishing daily tasks and having healthy relationships. People with depressive disorders may hesitate to reach out for support because of the stigma associated with a mental illness. For those struggling with reaching out, support groups can be a valuable resource to meet with others experiencing depression.
When you join a support group, you can learn how other people cope with their symptoms, confer resources about depression, and develop coping strategies that promote healing. To understand whether support groups would be an effective choice for you, looking at how these resources function and how they differ from group therapy can be beneficial.
How do depression support groups work?
Major depressive disorder (MDD) can involve a desire to socially isolate oneself from others, often due to a persistent feeling of sadness or hopelessness, alongside thoughts that one is not enough for others.
Some support groups are led by a counselor. However, free support groups are often led by a peer moderator or facilitator with experience living with depression. A depression support group is focused on offering support to those who suspect they may have depression or have been diagnosed with depression.
If your loved ones want to be a part of your mental health journey, there may also be separate groups for family and friends of those with depression. However, support groups geared toward supporting people with depression often aim to build a circle of trust that allows people to open up and confer without judgment.
What to look for in a depression support group
Depression support groups vary by location, so it can be crucial to seek one that suits your preferences and mental health goals. Below are a few characteristics to consider when looking for a high-quality support group.
Groups led by a professional
When seeking a support group, you can decide what type of leader or moderator you want. In some cases, support groups are led by a licensed therapist. However, licensed therapists may be more likely to practice group therapy, which differs from a support group. Group therapy often has a cost, a determined number of sessions, and structured goals for sessions. Support groups are peer-oriented, free, and focused on open sharing and support.
When a qualified individual leads a support group, you may feel you can trust the group structure. Other participants in the group may have coping mechanisms that seem to work for them, but their tips may not be healthy for you under certain circumstances. Having a therapist lead the group can offer professional skills and peer-offered suggestions.
However, if you join a support group led by a peer or mental health expert that is not a therapist, you may still find value. Some groups operate on a "share what you need" premise, allowing each group member to talk about their current life events and symptoms for two to five minutes. After sharing, the rest of the group may offer validation or insight to the member, not acting as experts but acting as friends or supportive peers.
On-track discussions
It may be helpful to join a group that offers a sense of structure so discussions stay healthy and on track. For example, it may be acceptable to discuss how depression affects your relationship with your spouse. However, discussing unrelated topics like pet care or how to start a business may not be effective. If distracted, a professional moderator is trained to steer group discussions back to useful topics. This structure allows the group mindset to remain focused on conversations about depression and positive coping mechanisms.
A healthy social environment
Going into a social support group can feel overwhelming for people who have not done it before. You might worry that the other members will judge or treat you unkindly. When looking for a group, you might test a few options before committing to one. Look at how the other group members interact with each other and whether the moderators commit to reducing discrimination or judgments from certain members. In addition, try to find a group that isn't focused on labeling each group member's experiences or forcing them to believe in a certain idea. A neutral support group that focuses on seeing the shared humanity in each other may be more beneficial than arguing about labels or opinions.
How to find the right group for you
You may have several options when choosing a depression support group. If your therapist or psychiatrist recommended a specific group, you may be drawn to attending the one suggested. You can also try an internet search for "depression support groups near me" or speak with your local church community or community center, which may have support resources available.
You might also find depression support groups through referrals from friends and family. However, consider not attending the same group as someone you know to feel more comfortable vulnerably sharing your symptoms. You can decide by considering how comfortable you are with having familiar faces at your group sessions.
Are internet support groups effective?
Internet support groups may provide a safe space to share stories and mutual support with peers living through a similar experience. When you attend a group online, you can do so from an environment you're familiar with, such as your home or office.
If you live in a rural area, finding a depression support group may be difficult. You might know people from groups available or struggle to find one that meets your needs. In these cases, an online support group could offer a more diverse group of people to speak to. In addition, online support groups may be free.
What types of internet support groups are available?
There are different types of online support groups, including live telehealth group therapy sessions and support forums that primarily use chat to communicate. An internet support group works similarly to in-person support groups, often led by a moderator or someone with a similar mental health diagnosis.
Keep in mind that professionals may not monitor depression support forums. They do not replace the advice of a licensed professional and are not a form of online therapy, but they may benefit your mental health.
Are online support groups effective?
Studies have found that internet support groups can be effective in relieving symptoms of depression. These studies also show that many people who opt for online depression support participate in these groups for up to five hours per week, which may be more time than they could spend in an in-person group.
How to make the most of an internet support group
When looking for an online depression support group, look for the same elements you would look for in an in-person group. In addition, consider the following tips.
Try multiple groups
If you attend a group that does not seem suitable, try not to give up. Each group can offer different benefits. When you first attend a group meeting, you may not like the group's energy or feel comfortable with the leader. You may also struggle to trust the participants if they all have strong connections with each other. Give the group a chance, but try not to push yourself. If you want to try a different group, consider attending an initial meeting at multiple groups to find the one you feel most comfortable in.
Participate when you are ready
Try not to feel pressured to participate immediately. When you are new, you might want to sit back and listen for a while to absorb the information that is being presented. Once you feel comfortable adding something to the conversation, you can speak. Some people attend multiple sessions before participating, while others may sit back and listen to gain further insights into their own mental health. You might be asked to introduce yourself during your first meeting, so prepare for this beforehand if you're nervous about speaking. You can also contact the group facilitator to let them know you'd prefer not to talk at first so they don't call on you to speak.
Consider online therapy
Online support groups can be effective resources for getting to know others with depression. However, they may not be led by a licensed professional and can't offer one-on-one support. In these cases, you can continue to get online support by signing up for an online therapy platform like BetterHelp.
Research shows that online therapy platforms can be effective for people with depression. In a study published in the Journal of Medical Internet Research, the effects of online counseling on symptoms of depression and anxiety were examined. Treatment was in the form of a 12-week online cognitive-behavioral therapy (CBT) program with the goal of reducing symptoms within nine months. Researchers found that the program successfully reduced depression symptoms in participants at a nine-month follow-up.
If your depression makes it difficult to get out of the house, or if you have financial constraints, online therapy can allow you to receive cost-effective and convenient care from home. A licensed counselor can help you determine if a support group is right for you as they guide you through personalized coping exercises and support.
Takeaway
What types of groups do you rely on for support?
Depending on your circumstances, you may find support through group therapy led by mental health professionals, 12-step organizations, or peer-led support groups. Local mental health communities or online platforms can facilitate these. Many find it helpful to spend time with friends, family members, loved ones, and colleagues outside of a therapeutic environment for emotional support.
Is there a group chat for people with depression?
The Mental Health America website is an excellent platform for individuals to connect with a diverse range of people offering peer support for depression. Additional resources for support groups and group chat include:
- Depression and Bipolar Support Alliance (DSBA)— Offers services for people with depression, bipolar disorder, anxiety, and trauma.
- Substance Abuse and Mental Health Services Administration (SAMHSA)—Provides resources for individuals experiencing a mental health disorder and for the families, parents, and caregivers of individuals with a mental health disorder.
- National Alliance on Mental Illness (NAMI)— This organization offers personal, peer-led chat groups for adults with mental illness.
- Anxiety & Depression Association of America (ADAA)— The ADAA has services for adults, children, and teens with depression and anxiety.
What activities help people with depression?
People with depression may find it beneficial to engage in regular self-care activities to help lessen symptoms of depression. These may include massage, mindfulness meditation or yoga, a regular sleep and exercise schedule, and a healthy diet. Whether it's an outing to the movies with friends, a quiet evening in with family, or a group meetup at an art gallery, connecting socially with others can also help.
Who can I talk to when I'm lonely?
You can contact a friend, family member, colleague, or an online chat group for people experiencing loneliness. There are also online chat services where you can talk to people from diverse walks of life about loneliness, depression, and other mental health issues.
Where can I talk to people when I'm lonely?
If you're lonely, you may choose to join a local meetup group of people with whom you share similar interests. Some have luck socializing with a book club or engaging with others in a volunteer organization.
There's a wide variety of online chat platforms where you can talk to people when you're lonely. There are also online platforms specifically for chatting namelessly with strangers if you feel uncomfortable speaking to someone you know about your experiences and emotions.
What are support group activities and examples?
The types of activities that support groups offer often change with time. For example, in the beginning, there may be more activities aimed at getting acquainted and goal setting, while later, they may focus more on sharing personal stories and addressing and processing difficult emotions.
Some examples include:
Checking-In Questions
At the beginning of each session, the facilitator goes from member to member, asking check-in questions. These questions can be utilized for several purposes. They may serve as "ice breakers" or trust builders, to establish a new goal for the group, mediate conflict and disagreement, and help facilitate more complex or controversial discussions.
Fun Facts
This is an excellent activity for introducing group members. In it, individuals write an innominate fact about themselves on a piece of paper and put it into a bowl. The bowl is passed around, and each member selects one to read to the group so they may guess who wrote it.
Two Truths and a Lie
In this activity, group members list three facts about themselves. Two of them will be true, and one will be a lie. The members take turns reading their two truths and a lie while the rest of the group has to guess which is which.
What are the four kinds of social support offered in groups?
Support groups can help individuals in many ways—from reducing stress to cultivating better self-esteem. The four types of support that social groups offer include:
- Emotional— Includes expressions of empathy, caring, trust, and love.
- Instrumental—Provides tangible support and service. For example, offering a ride to another group member who has difficulty commuting to sessions.
- Informational—Offers information, suggestions, and advice. For example, providing resources and information for a group member needing employment assistance.
- Appraisal—Information aiding self-evaluation. For instance, one group member may provide a positive assessment of how another may overcome life challenges using examples of past successes.
How do I create a support group?
When creating a support group, it's essential first to determine who your participants will be. For example, will your group focus on individuals, siblings, families, or a combination? What age groups would you like to reach? Are you looking to start a group supporting the needs of underserved communities?
Next, decide if you'd like the group to be facilitated by a mental health professional, peer-led, or a combination of both. Then, determine the type and/or structure of your group.
Finding members is the most critical part of starting a support group. Social media platforms like Facebook, Instagram, and YouTube are a potential starting point for assembling a peer-led support group. You may post a listing on a meetup site, ask your local newspaper to list it, and contact local therapists to see if they can help generate interest. Contacting local affiliates for larger organizations like NAMI and SAMHSA may also be an effective means of finding members.
What is the goal of a support group?
Support groups use peer interactions to reduce mental health stigma and accompanying feelings of isolation and alienation to help members improve their mental health and well-being. Groups allow members to set personal milestones, provide encouragement, and celebrate successes. Achieving greater self-awareness is often another goal for support groups.
- Previous Article
- Next Article