Depression can have many faces—this common yet disruptive mood disorder affects people of all walks of life. So, it only makes sense that there is a wide range of methods used to treat depression, including some more creative strategies. To effectively cope with depression, it’s important to work with a behavioral healthcare provider who will help you explore clinical treatments like medication, talk therapy, ECT, and Spravato. However, you may also benefit from creative depression coping strategies, such as discovering artistic skills or spending more time in the sun.
What is Depression?
Before diving into the different strategies for dealing with depression, it’s important to understand exactly what depression is. Depression, or major depressive disorder, is a serious mood disorder characterized by feelings of sadness, loss of interest in previously enjoyed activities, and changes in daily habits like eating or sleeping. For example, many individuals with depression also experience insomnia. In addition, depression may cause physical and behavioral changes that disrupt your professional life, personal relationships, and ability to function at home. These changes include:
- Fatigue or loss of energy
- Slowed movements or fidgety movements (pacing, inability to sit still)
- Difficulty focusing on activities
- Feelings of worthlessness or guilt
- Thoughts of suicide
- Mood swings and irritability
- Withdrawal from social activities
- Loss of concern for personal and professional obligations and/or self-care
Symptoms of depression may be mild or severe, and not all symptoms will be expressed the same way in every patient. For a diagnosis of depression, symptoms must be present for at least two weeks and represent a significant change from your level of functioning prior to the onset of symptoms. Your doctor may also schedule blood work to rule out other possible causes for your symptoms. For example, thyroid disorders can have many similar symptoms to depression.
What Causes Depression?
No individual is immune from depression. People from all walks of life may struggle with this disorder. However, there are several factors that can contribute to a heightened risk of major depressive disorder. These include brain chemistry, genetics, personality traits, and environmental factors. Identifying individual contributing factors for depression can yield the most effective, personalized treatment options.
Treatments for Depression
For many people, depression treatment is synonymous with anti-depressant medications. However, antidepressants represent only one of many depression coping strategies. And even within this category, there are many different types of medications that alter the brain chemistry in different ways.
Often, mental healthcare providers will recommend a combination of antidepressant medication and cognitive behavioral therapy (CBT) for the most effective treatment plan. CBT, also called talk therapy, can help to address the personal and environmental factors that contribute to depression. In some cases, more specialized treatments like electroconvulsive therapy (ECT), transcranial magnetic stimulation (TMS), and Spravato may be recommended—typically when antidepressants have failed to provide sufficient relief of symptoms.
Alternative Coping Strategies for Depression
Along with clinical treatments, there are many alternative methods used to treat depression. The following coping strategies may be helpful in reducing symptoms and boosting your overall mood. These are best explored with guidance from a psychiatrist or licensed therapist who can help you tackle the underlying causes of depression.
- Identify a creative outlet. Sometimes, the best way to deal with depression is to take your mind off it. Of course, that may be easier said than done. Finding a creative outlet such as drawing, sewing, knitting, or cooking can help immerse your mind in a specific task, leaving harmful intrusive thoughts little room to take over.
- Head to the outdoors. Simply being outside can have many positive effects on your brain chemistry. If weather allows, spend some time in nature or even in your own backyard. For even more of a lift in your mood, incorporate some exercise, like a short walk or bike ride.
- Prioritize self-care. Self-care is a form of depression treatment, but it’s often a neglected part of life for individuals with depression. Your self-care may vary, depending on what your body and mind need. Simply dedicating some time to unplugging from your electronic devices to read a book can be a good start. You might also treat yourself to more indulgent relaxing activities, like a massage or facial.
- Practice meditation and mindfulness. If you’re struggling with depression, your mind is not used to the habit of relaxing. Learning to relax the mind more often can help you let go of persistent negative thoughts and focus more on the present. Meditation is a helpful practice for learning to refocus your mind and quiet intrusive thoughts. Plus, with its growing popularity, there are many apps to help you learn how to meditate. Alternatively, you might consider mindfulness practices like yoga or even coloring.
Integrated Behavioral Health provides comprehensive mental healthcare services, including telehealth services, from six clinic locations serving Alabama and Tennessee. We can help you address the challenges of depression in a caring clinical environment with the widest range of treatment options available.