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.
Symptoms of depression
Individuals experiencing depression might not realize that others are not experiencing the same symptoms, causing them to ignore their depressive feelings and avoid seeking support until their symptoms worsen. If you’ve wondered if you have depression or if the feelings you’ve been experiencing are “normal,” there are some common signs and symptoms to look for that may help you decide if you should seek professional treatment. These symptoms often occur consistently and may continue for days, weeks, months, or years:
- Feeling sad, lost, empty, hopeless, or generally unhappy
- Losing interest or enjoyment in activities you previously enjoyed (socializing with friends, food, sex, hobbies, etc.)
- Changes in sleeping habits ranging from insomnia to spending most of your time sleeping or in bed
- Exhaustion and a lack of energy that interferes with daily activities
- Appetite changes, weight gain, or weight loss
- Anxiety, agitation, or restlessness
- Slowed thinking or difficulty paying attention
- Feeling worthless or not good enough (often in conjunction with overthinking past mistakes or failures)
- Feeling guilty about situations that aren’t your fault or are out of your control
- Difficulty making decisions
- Difficulty remembering situations
- Physical symptoms, such as headaches or muscle pain
Not everyone with depression will experience all of the above symptoms, and there may be other signs of depression you’ve experienced that are not on this list. If you think you may have depression, it may be best to reach out to a mental health professional for a diagnosis and treatment plan for depression tailored to your individual needs.
Diagnosing depression
How common is depression? It may not be the same for others, and your coping technique may also differ. Learning about the symptoms of depression may help you better identify the disorder. If you’re unsure of how severe your symptoms are or would appreciate other resources to help you determine if you’re depressed, online depression assessments may be valuable tools.
Online assessments may ask questions to gauge your current emotional state and give you a general idea of how it compares to symptoms of depression. Ultimately, a formal diagnosis must come from a professional—typically your doctor or a mental health provider.
To obtain a diagnosis, your therapist may conduct the following diagnostic steps:
- Physical exam: A physical exam uses lab tests to help rule out physical symptoms of a different health problem, such as hormonal issues, thyroid abnormalities, or sickness.
- Psychological evaluation: A psychological evaluation may include a discussion of your symptoms, thoughts, feelings, or behavior patterns, including when they began and any notable events that may have happened to you.
- DSM-5: Your therapist may consult the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders: Fifth Edition) to verify the criteria for the type of depression you could have.
An official diagnosis may come as a surprise to some, while others expect the outcome. Either way, the official diagnosis may lay a foundation for how your depression treatment plan will commence.
Coping strategies
Trying to figure out how to stop being depressed? While counseling for depression or any other form of help from a professional therapist can be a beneficial treatment strategy, some individuals find it difficult to seek professional treatment and support.
There are many possible reasons for difficulty in reaching out for help, varying from person to person. If you aren’t ready to reach out yet, there are techniques you can try to ease some of the symptoms you’re experiencing.
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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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