How do I live with depression?
Learning more about depression disorder and trying talk therapy and medications can make a difference in successful, long-term recovery. The key to treating depression is learning how to manage low moods and limit their effect on other areas of life such as family and personal interests.
Types of talk therapy for depression
Psychological therapy, or talk therapy, is a medication-free option that can help you change behavioral patterns and learn emotional regulation skills. There are many types of talk therapy, with cognitive behavior therapy (CBT) one of the most commonly used therapies.
There are also:
Interpersonal therapy (IPT) — focuses on improving your relationships with others in order to improve mood and functioning.
Behavior therapy — uses techniques to adjust or reframe behavior patterns.
Mindfulness-based cognitive therapy (MBCT) — uses mindfulness techniques such as meditation, present moment awareness, and breathing exercises.
Does self-care make a difference?
Depression recovery can be vastly improved through activities and habits outside of talk therapy and prescriptions, especially by reframing depression as a mental health disorder—a diagnosis that can be treated, and eventually overcome.
Being patient with oneself. Allow yourself to ask others for help and admit when things feel difficult; find someone you can trust, confide in, and talk through important decisions that may seem overwhelming. Additionally, a depressive episode could be a good time to take time away from your job. Depression can’t be overcome with willpower alone, and it’s going to take time for treatment and therapy to work.
Staying active. Physical activity can release endorphins (pain relief), serotonin (mood and sleep), and dopamine (reward and motivation); even an activity as simple as walking can be beneficial. “Staying active” also means staying social—it can improve one’s self-esteem and outlook on life by spending time with a friend or family member, or meeting new people in your community.
Taking care of your body. As you recover from depression, you want to be gentle and kind to your body. Avoiding alcohol, nicotine, and other substances while eating more whole foods and small snacks helps the body stay active and focused. Trying to regulate your sleep and setting a daily schedule is a good way of structuring your life and solidifying healthy habits.
Given depression has a high probability of relapse, building healthier self-care habits is not only useful as tools for recovery, but as preventative care measures.
Reading other people’s experiences with depression is one way to stay motivated to recover. You might find advice and strategies you haven’t tried, and it can simply be empowering to find stories you connect with.
When depression can be an intense struggle, and waiting weeks to notice real improvement can be frustrating, it’s important to remember that the brain is part of our body, and the body often heals before we realize it.
While there are no quick fixes in mental health, over time, self-care can build confidence in your ability to recover from depression as well.