Some ways to overcome depression

cognitive-behavioral therapy

Cognitive behavioral therapy (CBT) has become one of the most widely studied and widely used forms of therapy for depression, as it works! CBT involves one-on-one sessions with a therapist once or twice a week, is to help people change their thoughts in order to change their behavior and alter their mood. With CBT, a therapist takes an active role in challenging the negative thoughts that contribute to loss of control, feelings of helplessness or hopelessness and other symptoms of depression. 

interpersonal therapy

By nature, human beings are social creatures -- and women are particularly so.  The idea behind interpersonal therapy (IPT), which involves one-on-one discussions with a therapist, is to examine how social roles and relationships  with a friend, spouse, parent, employee and so on affect behavior, and to find ways to improve those relationships as a means of improving mood. 

couples’ therapy

When depression is a factor in a troubled relationship, couples’ therapy can be beneficial because it helps partners who are at odds to develop assertive communication and negotiation skills, increases supportive and positive interactions between them and helps them to express gratitude toward each other. Sometimes couples’ counseling is more effective if, prior to beginning it, the depressed partner undergoes treatment with medication or cognitive-behavioral therapy, so that he or she has a stronger emotional foundation to draw from during couple’s counseling. 

bibliotherapy

Believe it or not, reading a self-help book can be a remarkably effective way to beat mild depression. A group of researchers found that depressed older adults who practiced bibliotherapy maintained their positive-mood gains two years later just as well as those who underwent individual psychotherapy.

                                  

group therapy

There may be something to the notion that emotional misery loves company. Research suggests that cognitive group therapy, which combines the principles of cognitive-behavioral therapy with social support, can be as effective in easing depressive symptoms as individual therapy. Hearing other people talk about how they’ve endured similar emotional struggles and life experiences can be validating and comforting; it can also be a source of fresh coping strategies. Social support engenders a sense of connection and intimacy which can ease loneliness and create a sense of belonging, which can in turn improve mood.

meditation

Mindfulness meditation involves sitting quietly, breathing deeply, focusing on the present and becoming aware of your thoughts without judging them. It’s relaxing, meditation has been found to lift mood and decrease stress when practiced daily. There’s also some evidence that it may help with mild depression.

exercise

Besides relieving stress and tension, aerobic exercise can stimulate the release of mood-boosting endorphins and other brain chemicals,  regular aerobic exercise -- either at home or in a group setting -- was found to work just as well as an antidepressant for treating major depression. It may even be superior at reducing the risk of a recurrence of depressive symptoms. Besides the spirit-lifting brain chemicals, the feel-better effects of exercise may also stem from the fact that regular workouts increase self-efficacy and self-confidence. Exercise may also be effective by increasing feelings of control, serving as a distraction from unpleasant thoughts or by providing time to reflect and problem-solve difficult situations.

light therapy

Light therapy which involves sitting under a special device that emits 10,000 lux (a measure of the intensity of light) for 30 minutes per day, can significantly improve symptoms for up to 70 percent of people who suffer from seasonal affective disorder (SAD), a form of depression  .

supplements

If a nutritional deficiency is contributing to your low mood, it makes sense that repairing the deficit would ease depressive symptoms. In fact, research has shown that low levels of omega-3 fatty acids and/or some of the B vitamins, particularly folate, may be associated with a higher likelihood of having depressive symptoms or of having depression that’s not responsive to antidepressants. In such cases, nutrition therapy , adding supplements or both under the supervision of a health-care provider or dietitian -- may provide some benefit.  

acupuncture

By stimulating the flow of energy and releasing blockages through the body’s energy channels (called meridians), acupuncture is believed to boost the body’s natural healing abilities, thereby promoting physical and emotional well-being. As far as depression goes, there’s some evidence that acupuncture may be helpful on its own or as an adjunct to antidepressants.

candid discussion about St. John’s wort with your doctor before you use it.

yoga

When depressed patients who didn't respond adequately to medication, participated in eight weeks of Vinyasa yoga classes -- in which you move from one yoga pose to another in sync with your breath (on an inhale or exhale, for example) -- experienced significant decreases in symptoms as well as increases in mindfulness and in taking the initiative to solve problems. 

                                  

hypnosis

Someone who’s depressed is already in a state of “negative self-hypnosis,” because she probably gets lost in her ruminations about her negative thoughts, experiences and feelings.  The hypnotic suggestions that are offered by the clinician, could help to change those thoughts and responses in a mood-lifting way, as hypnosis is often combined with CBT, it’s a powerful form of experiential learning and a way of developing emotional regulation,