Self-Management of Depression

Anxiety, fear, and panic are associated with irrational thoughts involving themes of threat or danger. These irrational thoughts take the form of “if” or “what if” beliefs. For example, a person who is afraid of heights may think, “If I am on the elevator alone and it gets stuck, no one will be able to save me,” or a person with panic disorder may believe, “If my heart beats too fast, it means that I am probably having a heart attack.” The “if” and “what if” thinking in anxiety disorders is a byproduct of your irrational thought patterns, including magnification, catastrophizing, overgeneralizing, and “should” and “must statements.” Sometimes, anxiety is a result of genuine problems or situations that have no solutions. How does one then decide to challenge one's irrational thinking or problem-solve, or try acceptance strategies? The seven questions that will help you guide your decision to choose one path over another to overcome anxiety are as follows:  What is the likelihoo...

There are several internet-based psychological treatments available for treating depression. Most of the commercially available treatments are based on the principles of cognitive-behavioral therapy (Titov et al., 2014). Studies comparing internet-based therapy with face-to-face therapy demonstrate that internet-based treatments are as effective as face-to-face therapy (Andrews et al., 2010). Similar to other evidence-based therapies for depression, internet-based cognitive-behavioral therapy is a structured program divided into modules with assigned reading, worksheets, self-assessments, and homework. This may not be suitable for individuals who prefer a less structured therapy. In addition, like traditional face-to-face therapy, internet-based approaches may take time to be effective. If you don’t see any effect within 3 to 4 weeks after starting an internet-based depression intervention, it may be time to discuss potential barriers to using the program or other treatment op...