Globally, over 280 million people have depression, which robs you of the happiness and energy you need to get by each day. Major depressive disorder is characterised by constant sadness that lasts for a minimum of two weeks, whereas persistent depressive disorder is characterised by steadily low moods for longer than two years.
This guide outlines specific steps to take to combat depression through methods ranging from talk therapy and medication to lifestyle changes. You are worth recovering from your depression, and thanks to new technologies, most people can successfully get their life back on track. Treatment for depression can vary for every individual, and often times will involve a combination of treatments that provide the greatest opportunity to return to pre-depression habits and successes.
The Foundation of Recovery: Diagnosis and Initial Steps
Recognizing the Signs and Seeking Professional Evaluation
People often experience sadness and disinterest in their usual activities. Some common symptoms include poor sleep and decreased appetite, but other symptoms can also be an indicator of a possible depression diagnosis, such as low energy and feelings of guilt, and difficulty concentrating. If you notice you have five or more of these symptoms occurring over a period of two weeks, it’s time for you to go ahead and seek assistance.
The best way to make a correct diagnosis for depression is not to rely on your own guesswork because professionals have defined “depression” using the DSM-5. If you begin to have suicidal thoughts, it’s vital that you reach out to the National Suicide Prevention Lifeline or go to an emergency room immediately. The sooner evidence of depression is identified, the sooner you will have available effective options for treating it.
Understanding the Role of the Primary Care Physician (PCP)
An initial evaluation of your physical body, such as thyroid problems (e.g. hypothyroidism) and nutritional deficiencies (e.g. iron, vitamin D), is taken by the physician before developing a treatment plan for emotional concerns. Based upon your specific symptoms and family history, you will receive a customized plan to address your issues. Once these issues have been addressed, you may require additional evaluation (e.g. blood test) or referral(s) for further assessment. Before the physician’s appointment, it is a good idea to write down any concerns and when they began. It will assist you in correctly outlining your experiences.
Building Your Treatment Team
A psychiatrist handles meds and checks how they work for you. Psychologists lead therapy sessions to unpack thoughts and feelings. LCSWs offer support on life stresses and coping skills. Pick folks you click with; trust builds better results. Your team tailors a plan, adjusting as you go.
Psychotherapy Approaches: Talking Through Healing
Cognitive Behavioral Therapy (CBT)
CBT focuses on unreasonable beliefs and thoughts that cause you to be in an emotionally bad state (e.g., “I am a failure”). You will learn to replace those false beliefs with facts through a process known as cognitive restructuring (i.e., changing your way of thinking). Another technique used in CBT called behavioural activation involves doing small, rewarding behaviours to help lift you out of an emotional state of depression. The typical duration of treatment with CBT is between 12-20 weeks and usually takes place once per week. Studies have shown CBT reduces depressive symptoms in half for many people. If you find yourself being caught in a negative thought-loop, consider giving it a try.
Mindfulness-Based Cognitive Therapy (MBCT)
The combination of CBT along with mindfulness practices in MBCT helps break negative habitual thought patterns that create the breeding grounds for the development of any future bouts of depression. As part of your practice, you will perform body scans and utilize breath-focused techniques to remain in this moment and place.
MBCT is especially beneficial for those who experience recurrent episodes of depression; research shows that participating in a MBCT program decreases the likelihood of experiencing a subsequent episode by 31%. Therefore, invest time each day for at least five minutes where you can sit quietly and just observe your thoughts, without attaching a judgment to those thoughts, and allow them to go without holding onto them. For beginners, Headspace is an excellent resource that can help you get started with this practice. Developing this skill will empower you as it will provide the opportunity for you to effectively cope with potential triggers before they escalate out of control.
Pharmacological Interventions: Medication Management
Selective Serotonin Reuptake Inhibitors (SSRIs) and SNRIs
SSRIs like Prozac or Zoloft boost serotonin in your brain to lift your mood. SNRIs such as Effexor add norepinephrine for extra energy. Docs start low and tweak based on how you respond. It might take trial and error to nail the fit. About 60% find relief with the first or second try. Stick with it; these are safe first steps in depression treatment options.
Navigating Side Effects and Expectations
Most people experience nausea or dry mouth at the beginning, but these effects go away after a few weeks. A full mood lift usually does not happen for 2 to 4 weeks, but it’s worth waiting for. If you have any concerns, let your psychiatrist know because they’ll make any necessary adjustments right away. Staying hydrated, eating regularly, and combining antidepressants with therapy will help you feel better more quickly. Knowing that millions of others are going through this gives us hope for a brighter future.
Advanced and Neuromodulation Treatments for Severe Depression
Electroconvulsive Therapy (ECT)
Electroconvulsive Therapy (ECT) provides quick relief for patients with several forms of epilepsy by resetting the chemical composition of their brains while under anesthesia. ECT rapidly alleviates serious cases of epilepsy because it dramatically reduces seizures in approximately 70 to 90 percent of individuals treated with ECT.
People often perpetuate the belief that ECT is morbidly barbaric; however, ECT is now considered safe when performed by appropriately trained professionals using modern technology for monitoring during the procedure. The traditional treatment protocol for ECT is 6 to 12 treatment sessions spread across multiple weeks. This method is recommended for patients who have failed to respond to multiple medications (or where the patient is at risk of suicide based on current clinical presentation) and for patients with a need for immediate relief of distress. Many report experiencing life-altering clarity or enlightenment in the days immediately following ECT administration..
Transcranial Magnetic Stimulation (TMS)
Brain stimulation using transcranial magnetic stimulation (TMS) requires no surgery and no medication. It involves daily visits between 20 and 40 minutes long, five days per week, for 4 to 6 weeks. TMS has the blessing of the FDA to assist in managing the symptoms of resistant depression.
Mild headaches may occur, but every other side effect is minimal. TMS centers across the United States continue to expand, providing further options for those who cannot tolerate medications or do not want the undesirable results of taking them.
Conclusion: Charting Your Personalized Path to Wellness
There are numerous options available to treat depression, including different types of therapies (e.g., CBT), medications (e.g., SSRIs), advanced therapies such as Transcranial Magnetic Stimulation (TMS), and small lifestyle changes (e.g., diet and exercise). Because each person experiences depression differently and responds to treatment differently, your mental health professional will help you develop a plan tailored to your individual needs. Patience is an important part of the process, as progress occurs over time with consistent effort. Contact your mental health professional today for assistance in learning how to regain joy and happiness in your life, one day at a time.
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