What to do when you're depressed
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Effective Strategies for Managing Depression
Understanding Depression: Symptoms and Prevalence
Depression is a widespread mental health disorder characterized by persistent feelings of sadness, loss of interest in activities, and various physical and emotional problems. It affects millions of people globally, with lifetime prevalence estimates ranging from 15% to 20% and 1-year prevalence estimates between 5% and 10%4. Depression is often chronic and recurrent, with high rates of relapse4.
Medical Treatments: Medications and Therapies
Antidepressant Medications
Antidepressant medications are commonly prescribed for depression and are generally safe and effective for many patients. However, they do not necessarily reduce the risk of recurrence once their use is terminated1. Different classes of medications are available, and about half of all patients respond to a given medication, with others responding to alternative medications or combinations1.
Psychotherapies: CBT and IPT
Cognitive Behavioral Therapy (CBT) and Interpersonal Psychotherapy (IPT) are two psychotherapies that have shown efficacy in treating depression. CBT not only relieves acute distress but also reduces the risk of relapse long after treatment ends1. IPT has been effective in improving social relationships and preventing relapse when continued or maintained1. Combining these therapies with medication can enhance treatment outcomes1.
Electro-Convulsive Therapy (ECT)
For severe and resistant cases of depression, Electro-Convulsive Therapy (ECT) is an option. It is particularly effective but is usually considered after multiple medications have been tried due to concerns about potential effects on memory and cognition1.
Lifestyle Interventions: Exercise and Diet
Exercise
Exercise is a highly effective treatment for depression, comparable to antidepressant medications and psychotherapy for mild to moderate cases4 5. It not only improves depressive symptoms but also has positive side effects on physical health, such as reducing the risk of cardiovascular diseases and improving cognitive function4. A flexible and enjoyable exercise regimen, such as walking, can be particularly beneficial9.
Diet
Diet quality is crucial in managing depression. While specific dietary improvements as a treatment strategy are still under-researched, epidemiological evidence suggests that a healthy diet can reduce the risk of depression5. Dietary supplements like PUFA (EPA and DHA), vitamin D, and probiotics have shown promise in reducing depressive symptoms7.
Self-Help and Social Support
Interpersonal Actions
Confiding in a close friend or family member is one of the most recommended self-help actions for managing depression2. Socializing, joining self-help groups, and engaging in positive interpersonal activities can also be beneficial2.
Psychological and Lifestyle Changes
Thinking positively, engaging in sports, listening to music, going on vacation, and reading a good book are some of the self-help strategies endorsed by the public2. These activities can help improve mood and provide a sense of relief.
Special Considerations for Children
Children also have their own strategies for coping with depression, such as playing, seeking help and comfort, and engaging in avoidance activities6. Understanding these strategies can help in providing age-appropriate support and interventions.
Conclusion
Managing depression effectively requires a multifaceted approach that includes medical treatments, lifestyle changes, and social support. Antidepressant medications, CBT, and IPT are proven therapies, while exercise and a healthy diet can significantly improve outcomes. Self-help strategies and social support play a crucial role in managing symptoms and improving overall well-being. Each individual's needs and circumstances should be considered to tailor the most effective treatment plan.
Sources and full results
Most relevant research papers on this topic
Treatment and Prevention of Depression
Interpersonal psychotherapy and cognitive behavior therapy effectively treat depression and prevent relapse, with combined treatment showing promise in bipolar disorder patients.
Highly CitedWhat to do about depression? Self-help recommendations of the public
Confiding in a close friend or family, interpersonal actions, psychological methods, lifestyle changes, and eating healthy food are commonly recommended for depression.
Observational StudyWhat's the thing to do when you're feeling depressed? A cross-cultural replication.
English-speaking individuals provide more consensual items and more responses than Spanish-speaking individuals, but both cultures show similarities and differences in the things to do when feeling depressed.
Observational StudyExercise for the Treatment of Depression
Exercise is an effective treatment for depression, with potential benefits for mild to moderate depression and as a valuable complementary therapy for severe depression.
Meta-AnalysisHighly CitedDepression, diet and exercise
Poor diet and lack of exercise contribute to depression, and routinely recommending dietary improvement, increased physical activity, and smoking cessation should be part of depression treatment.
Children's strategies for coping with depression.
Children across various ages possess common knowledge about 'things to do' when feeling depressed, with 50% mentioning play strategies, 12% seeking help, and 11% avoiding activities.
Observational StudyDietary Supplementations and Depression
PUFA, vitamin D, and probiotics are effective adjunctive therapies for depression treatment, with varying dosages and durations of use.
Systematic Review
Rigorous JournalExercise for depression
Depression is a common and important cause of morbidity and mortality worldwide. It is commonly treated with anti depressants and/or psychological therapy, but some people prefer alternative approaches such as exercise. There are a number of theoretical reasons why exercise may improve depression.
Highly Cited