Important: Is Tanning Addictive
In 2018, scientists conducted a study in which they tried to find out whether indoor tanning is addictive. To do this, they invited 389 girls aged 18 to 30 who had attended more than one session over the past year .
Verdict: 22.6% of the subjects have a dependence on indoor tanning. It was due to the following factors:
- Visiting more than 20 sessions
- Start visiting an indoor tanning bed at an early age
- Stronger beliefs about the benefits of tanning
- Symptoms of depression.
Supporting Your Loved Ones Treatment
One of the most important things you can do to help a friend or relative with depression is to give your unconditional love and support throughout the treatment process. This involves being compassionate and patient, which is not always easy when dealing with the negativity, hostility, and moodiness that go hand in hand with depression.
Provide whatever assistance the person needs . Help your loved one make and keep appointments, research treatment options, and stay on schedule with any treatment prescribed.
Have realistic expectations. It can be frustrating to watch a depressed friend or family member struggle, especially if progress is slow or stalled. Having patience is important. Even with optimal treatment, recovery from depression doesnt happen overnight.
Lead by example. Encourage the person to lead a healthier, mood-boosting lifestyle by doing it yourself: maintain a positive outlook, eat better, avoid alcohol and drugs, exercise, and lean on others for support.
Encourage activity. Invite your loved one to join you in uplifting activities, like going to a funny movie or having dinner at a favorite restaurant. Exercise is especially helpful, so try to get your depressed loved one moving. Going on walks together is one of the easiest options. Be gently and lovingly persistentdont get discouraged or stop asking.
Can I Treat Myself Without Therapy
If youre committed to self-help, theres some evidence to suggest that you can improve your circumstances on your own at least, that is, with help of a CBT program.
In a 2016 research review, scientists determined that they found no difference in outcomes between those who did a self-guided CBT program and those who saw a therapist for CBT. Either way, youll have to put in the work. Scientists noted that roughly the same amount of people dropped out of therapy as they did the self-help program.
If youre having a hard time getting through day-to-day life, though, its a good idea to turn to a therapist. At the very least, reach out to people you trust and go from there. Lets be real, many serious issues in life are easier to get through with a little help from our friends !
You May Like: Best Type Of Meditation For Depression
Can Depression Be Treated Successfully
Absolutely. Depression is highly treatable when an individual receives competent care. Psychologists are among the licensed and highly trained mental health providers with years of experience studying depression and helping patients recover from it.
There is still some stigma, or reluctance, associated with seeking help for emotional and mental problems, including depression. Unfortunately, feelings of depression often are viewed as a sign of weakness rather than as a signal that something is out of balance. The fact is that people with depression can not simply “snap out of it” and feel better spontaneously.
Persons with depression who do not seek help suffer needlessly. Unexpressed feelings and concerns accompanied by a sense of isolation can worsen a depression. The importance of obtaining quality professional health care can not be overemphasized.
Types Of Therapists And Counselors
The following types of mental health professionals have advanced training in therapy and are certified by their respective boards. Many professional organizations provide online searches for qualified professionals. You may also want to double check with your state regulatory board to make sure the therapists license is up to date and there are no ethical violations listed.
However, keep in mind that lay counselorsmembers of the clergy, life coaches, etc.may also be able to provide you with a supportive, listening ear. Its not always the credentials that determine the quality of the therapy.
Common types of mental health professionals:
Psychologist. Psychologists have a doctoral degree in psychology and are licensed in clinical psychology.
Social worker. Licensed Clinical Social Workers have a Masters degree in social work along with additional clinical training.
Marriage and Family Therapists have a Masters degree and clinical experience in marriage and family therapy.
Psychiatrist. A psychiatrist is a physician who specialized in mental health. Because they are medical doctors, psychiatrists can prescribe medication.
Choosing The Right Therapist
When meeting with a new therapist, take some time to decide whether you feel comfortable with them. Remember: you have no obligation to keep seeing a therapist. If you dont feel comfortable, keep searching until you find a good therapist that you like and trust.
Ultimately, its up to you to consider the type of therapist you would feel most comfortable opening up to. According to the APA, choosing a therapist based on a , such as race or gender, can boost your treatments success.
If you dont have any preferences or requirements, considering the credentials, certificates, and specialties of potential therapists, along with your budget and availability, can help you make the right choice.
Can Counseling Help With Depression
Armeen Poor, MD, is a board-certified pulmonologist and intensivist. He specializes in pulmonary health, critical care, and sleep medicine.
Depression is a serious mood disorder, with an estimated 17 million American adults having at least one major depressive episode in the past year. It can affect how you think, feel, interact with people, and handle daily life. It can cause feelings of sadness and a loss of interest or pleasure in things you once enjoyed. Anyone can be affected by depression, and it can happen at any age, but it often begins in adulthood.
The good news is, depression is highly treatable, with reports of 80% to 90% of people eventually responding well to treatment. One of the reasons depression responds so well to treatment is that improvements can be found in medications, psychotherapy, or the combination of both. Finding the right psychotherapist who can help you understand and work through the underlying causes of depression as well as develop coping strategies to deal with the symptoms is often the first step to feeling better.
If you or a loved one are struggling with depression, contact the Substance Abuse and Mental Health Services Administration National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database.
Don’t Miss: How To Beat Bipolar Depression
Link Your Depression To Childhood And Early Trauma
You need a therapist who understands how your traumatic and/or difficult childhood has an unconscious link to your depression.
Early childhood experiences and trauma are always a part of persistent depression.
Its impossible for you to make the connections, on your own, to how these experiences live on now in your symptoms.
Thats what therapy should give you. But, not just the insight.
The best psychotherapy for persistent depression is with a therapist who understands the connections but also provides you a place to bring any feelings you have.
You need to be able to express your fears, distrust, sadness, loneliness, feelings of rejection and abandonment, hurt, and anything else you feel. Working these out with your therapist will release you from the depression youve been stuck in for years.
Most importantly: dont let your hopelessness talk you out of giving psychotherapy a try .
Have at least a few consultations to start. Give it a chance. You never know, it just might be well worth the risk.
What To Expect At A Therapy Session
At your first session, be prepared to tell your therapist about your depression and what led you to seek help. It may be helpful to think about what youâd like to get out of the therapy. For example, are you looking for ways to better deal with personal relationships, or are you hoping to set goals for yourself and make changes? Itâs helpful to be as honest as you can with your therapist about your depression and your goals for therapy.
After listening to your situation, the therapist should be able to tell you what type of treatment they recommend and come up with a treatment plan for you. If the therapist thinks you might benefit from medication, they may recommend that you also meet with a psychiatrist or doctor.
Read Also: Anti Anxiety Anti Depression Medication List
What Does Psychodynamic Therapy Do
Psychodynamic therapy is a modern evolution of psychoanalysis, and it is similarly aimed at the development of insight into oneself, specifically understanding of the problem situations and personal vulnerabilities that set the stage for depression. The therapist takes an active role in guiding therapy, and the relationship between therapist and patient is a major conduit of recovery. While CBT and IPT are staunchly present-focused, psychodynamic therapy may examine current difficulties in the context of earlier life experiences and relationships.
Process Of Psychodynamic Therapy For Depression
What is the process of psychodynamic therapy for depression? Below is what you can expect if you will be meeting with a psychodynamic therapist for your depression.
You will engage in open-ended discussion with your therapist rather than following a structured plan each week. This means you’ll be able to talk freely about whatever is on your mind, with your therapist guiding you through this process.
Unlike with classical psychoanalysis, you likely won’t be lying on a couch with your therapist behind you. Rather you’ll sit seated in a chair as you would with other therapies.
Once Per Week
You’ll meet at least once a week but possibly more often. Your appointments will likely last up to an hour long. You will stay in therapy for at least several months, but depending on your therapist and the issues you are facing, your therapy could last years.
Your therapist will help you to focus on patterns in your life and how your past experiences and subconscious mind affect your behavior in the present.
However, while your therapist may interrupt you to ask questions or redirect the discussion, it is not their place to give opinions on what you say. Instead, the therapist remains a neutral sounding board, which helps to strengthen your relationship and encourage you to speak more freely.
Also Check: Is Depression And Anxiety A Mental Illness
What Are The Symptoms Of Depression
Depression can be an insidious condition that looks and feels different for everybody. It may present as feelings of hopelessness for one person and irritability or overwhelming fatigue for someone else. If you experience at least five of the following signs of depression for most of the day, nearly every day, for at least two weeks, your physician or therapist might diagnose you with some form of depression:
- Feeling hopeless, pessimistic, sad, or empty
- Feeling worthless or guilty
If your physician or a mental health professional suspects your symptoms are signaling depression, theyll refer to diagnostic criteria from the Diagnostic and Statistical Manual of Mental Disorders , which experts view as the bible of mental health conditions.
When you discuss your symptoms with your provider, theyll ask you about your medical history, as well as your familys medical history. Your primary care doctor may also order lab tests to rule out other health conditions that can mimic depressions effects. For example, thyroid disorders can cause irritability, fatigue, and really low moods. Or, you may feel really tired and apathetic because of a vitamin or mineral deficiency, according to the Mayo Clinic.
What Does Interpersonal Therapy Do
Like CBT, IPT is a short-term, present-oriented therapy. Its primary target, however, is the difficultiy in interpersonal functioning that both gives rise to and results from depression. Many studies support the value of ameliorating interpersonal distress as a route to relieving depression. IPT focuses on four major interpersonal problem areasunresolved or complicated grief, struggles with a significant other , role transitions such as the end of a marriage or becoming physically ill, and frank deficits in interpersonal skills. Patients learn to understand which problem area is linked to onset of their episode of depression and to directly redress those difficulties, often by learning how to better express their emotions. With supportive guidance from the therapist, they learn new communication strategies and may even rehearse through role play new solutions to longstanding social difficulties.
Recommended Reading: Getting Over Anxiety And Depression
Benefits Of Psychodynamic Therapy For Depression
What are the benefits of psychodynamic therapy for depression? Below are some of the benefits you might be able to expect from this type of therapy.
Clients may attain greater insight and self-awareness about their feelings and behaviors as well as the subconscious conflicts that may help to explain them. This insight may help to relieve you of the symptoms of depression that you are experiencing.
Psychodynamic therapy may also help you to develop internal psychological resources to manage depressive symptoms on your own. This can include recognizing patterns in your feelings and behaviors, identifying past experiences and subconscious factors that may influence your present behavior, and working to use tools from therapy in your life going forward.
In this way, psychodynamic therapy for depression may help you to develop a stronger capacity to manage the issues in your life that cause you to suffer. Through psychodynamic therapy for depression, you may learn healthier ways to cope with issues in your life that bring up repressed and subconscious emotions. This may lead to you being able to live a more fulfilling life.
Psychodynamic therapy for depression helps to promote self-examination and self-reflection. It will allow you to develop coping strategies to deal with new problems based on awareness and intentional action, rather than reactive feelings and behaviors.
The Risk Of Suicide Is Real
What to do in a crisis situation
If you believe your loved one is at an immediate risk for suicide, do NOT leave them alone.
In the U.S., dial 911 or call the 988 Suicide and Crisis Lifeline at 988.
In other countries, call your countrys emergency services number or visit IASP to find a suicide prevention helpline.
It may be hard to believe that the person you know and love would ever consider something as drastic as suicide, but a depressed person may not see any other way out. Depression clouds judgment and distorts thinking, causing a normally rational person to believe that death is the only way to end the pain theyre feeling.
Since suicide is a very real danger when someone is depressed, its important to know the warning signs:
- Talking about suicide, dying, or harming oneself a preoccupation with death
- Expressing feelings of hopelessness or self-hate
- Acting in dangerous or self-destructive ways
- Getting affairs in order and saying goodbye
- Seeking out pills, weapons, or other lethal objects
- A sudden sense of calm after depression
If you think a friend or family member might be considering suicide, dont wait, talk to them about your concerns. Many people feel uncomfortable bringing up the topic but it is one of the best things you can do for someone who is thinking about suicide. Talking openly about suicidal thoughts and feelings can save a persons life, so speak up if youre concerned and seek professional help immediately!
Don’t Miss: Best Depression Meds For Anxiety
What To Expect From A Depression Treatment Plan
Depression can make all the little things you do to take care of yourselflike sleeping enough, eating well, and finding motivation to exercisefeel so much harder. Thats why finding a therapist, psychiatrist, or doctor who can help you find the best treatment isnt easy. You simply may not feel up to it when youre depressed.
But asking for support is a critical step in feeling better. If youre just not sure where to start, visit your primary care doctor if you have one, Dr. Gilbert says. They can help refer you to a therapist who can further support you if youve had trouble finding one yourself.
During your first few appointments, your therapist will want to get to know you, how youve been feeling, and what your goals are with counseling. Heidi L. Combs, M.D., a clinical psychiatrist and director of inpatient psychiatry at UW Health Harborview Hospital, says she develops a depression treatment plan with input from her patients based on their medical history and whether they have other health conditions or mental health disorders , individual needs based on symptoms, and personal preferences.
For example, some people prefer to try talk therapy before they try medication, while others are open to including both in their treatment plan. Or, if youve had depression in the past and benefited from a particular medicine or type of therapy, it might be worth trying the same course of action if its already been successful for you.
What Are The Most Effective Natural Treatments For Depression
Studies consistently show that an anti-inflammatory and metabolically functional diet, regular exercise, exposure to sunlight, social support and companionship, sleep, and sex have an effect on depressive symptoms. All are low-cost and noninvasive approaches to relief that require no prescription. All in fact contribute to general well-being of all people at all times.
In numerous scientific studies, a healthy diet that contains an array of anti-inflammatory compounds normally found in fruits, vegetables and fatty fish has been linked to lower rates of depression. In addition, studies show that depressed patients randomly assigned to a diet with reduced carbohydrates, sugar, and processed meats report fewer symptoms than those consuming a standard Western diet remember, depression disrupts basic body metabolism.
Behavioral activation is a type of therapy that doesn’t have to be limited to therapists:It involves countering the effects of depression by encouraging patients to select and engage in rewarding activities that add necessary pleasure to life. Singing in a chorus is known to boost mental health both the singing and the socialization affect autonomic nervous system reactivity to stress. Religious involvement is another proven stress buffer.
Recommended Reading: What Should You Do If You Re Depressed