Overcoming depression: A path to healing
Depression is a common and serious mental health condition that affects around 1 in 5 Australians. While everyone’s experience of depression is unique, people often report that it feels like a burden, sapping joy, energy, and motivation from everyday life, and life can seem meaningless. However, there is hope.
With psychology, people can find effective ways to overcome the symptoms of depression and reclaim their lives. This article explores how psychology can be a powerful tool in overcoming depression.
Understanding depression
Depression is more than just ‘the blues’, feeling sad, or having a bad day. It is a persistent and sometimes debilitating condition that can affect thoughts, feelings, and behaviours. Symptoms of depression can include:
Persistent sadness or emptiness
Loss of interest in activities once enjoyed
Changes in appetite or weight
Difficulty sleeping or oversleeping
Fatigue or lack of energy
Feelings of worthlessness or guilt
Difficulty concentrating or making decisions
Thoughts of death, self-harm or suicide
Various factors can cause depression, including genetics, brain chemistry, life events, and personality traits. Understanding these factors is an important part of effective treatment, amd feeling better.
The role of psychology in the treatment of depression
A range of psychological therapies have been proven effective in treating depression. Some of the more commonly used psychological approaches follow.
Cognitive-Behavioural Therapy (CBT)
CBT is probably the most widely used of the treatments for depression. It focuses on identifying and changing negative automatic thought patterns and behaviours that contribute to depressive symptoms. By challenging these often distorted thoughts and developing healthier ways of responding to emotions, people can alleviate their depression and prevent its recurrence.
Interpersonal Therapy (IPT)
IPT is a short-term therapy that focuses on improving interpersonal relationships, and communication patterns. It helps people to understand and address problems in their relationships that may be contributing to their depression.
Mindfulness-Based Cognitive Therapy (MBCT)
MBCT combines traditional cognitive-behavioural techniques with mindfulness. By becoming more aware of their thoughts and feelings in the present moment, people can reducing the risk of relapse by preventing the escalation of negative thought patterns.
Psychodynamic Therapy
Psychodynamic therapy explores how unconscious thoughts and past experiences influence current behaviour – particularly, how we have come to cope with distress. By gaining insight into these patterns and maladaptive coping habits, people can understand the root cause of their depression, and develop healthier coping mechanisms.
Behavioural Activation
Behavioural activation is defined as ‘increasing engagement in positive and meaningful activities’. While somewhat paradoxical, depression tends to lead to social withdrawal and people do less. The less people do, the worse the feel. Behavioural activation can help people break the cycle of depression by encouraging participation in activities that bring joy and satisfaction, even when they don't feel motivated.
Practical steps for overcoming depression
In addition to therapy, there are several practical steps that people can consider to manage and overcome their depression, including:
Establishing a routine
Creating a daily routine can provide structure, comfort and a sense of normalcy. Simple activities like getting out of bed at the same time each day, eating regular meals, and incorporating exercise can make a big difference to your mood.
Staying connected
Social isolation worsens depression. Staying connected with friends, family, the community and support groups can provide emotional support, and reduce feelings of loneliness.
Practicing self-care
Engaging in self-care activities, such as taking a relaxing bath, reading a book, or spending time in nature, can improve mood and overall well-being. Mindfulness meditation can also help to non-judgementally identify the nature of negative automatic thinking, and gently challenge distorted thoughts.
Setting realistic goals
Setting small, achievable goals can provide a sense of accomplishment and motivation. Celebrate each success, no matter how small.
Challenging negative thoughts
When negative thoughts arise, challenge them by considering alternative perspectives. Ask yourself how the original thought makes you feel, and how much you believe it to be true. Then, explore whether there is evidence to support the truthfulness of these thoughts, and if there might be an alternative / realistic thought which is more helpful. Notice then, how that thought makes you feel.
Seek Professional Help
If a period of depression persists for longer than 2 weeks, it may be helpful to seek help from a psychologist, who can offer personalised strategies to support your unique situation.
Contact Luke at Explore Psychology if you wish to make an appointment to speak with a psychologist.