Self-Management of Depression

What is Measurement-based Care? Measurement-based care is extensively used in medical conditions and involves matching treatment interventions with the outcomes for those treatments. For example, a provider would periodically measure fasting blood glucose or glycosylated hemoglobin in an individual with diabetes to make adjustments to the treatment plan, including medication and lifestyle changes. Measurement-based care fosters self-management by making the individual aware if they are on the right treatment plan or if they need to modify it in collaboration with their provider. While measurement-based care has been proven to improve outcomes for medical conditions, mental health, unfortunately, has lagged behind in adopting it as a regular practice. Measurement-based care in depression is an algorithmic application of published, accepted, clinical guidelines and consists of four steps (Morris et al., 2012): Step 1: Screening: Your provider may use one of the several available tools ...

What is Behavioral Activation? When it comes to treating depression, most mental health professionals talk about either medications or therapies such as cognitive therapy. These are, no doubt, clinically relevant treatments for depression. However, with the recent emphasis on treating the "chemical imbalance," simple treatments for depression such as behavioral activation have been sidelined. Behavioral activation is an evidenced-based treatment for depression and complements other treatments of depression (American Psychiatric Association, 2010). In fact, research demonstrates that in individuals with severe depression, behavioral activation is comparable to antidepressant medication and better than Cognitive Behavioral Therapy (Dimidjian et al., 2006). Avoidance is a key target for change in behavioral activation. The lack of energy and motivation in depression can result in people with depression either cutting back on pleasurable activities or not enjoying them as they ...

If you are receiving mental health care, the treatment plan is a key document that you will develop in collaboration with your treatment provider. The treatment plan lists your treatment goals, the types of interventions that will be used, and how outcomes will be measured. In addition to these generic elements of a treatment plan, a personalized treatment plan also incorporates your strengths, needs, vision of your own recovery, and desired quality of life.  6 key elements of a treatment plan A successful personalized treatment plan has the following six attributes (Adams & Grieder, 2005): Is centered on your goals and values Respects your experience in dealing with your mental health issues Addresses not only managing symptoms but also learning to successfully cope with life’s challenges and building resilience Empowers you to move toward self-management of your mental illness Focuses on positive functioning in a variety of roles and building positive relationships Is oriente...

When it comes to exercising, we have our usual litany of excuses, and some of the familiar ones include: “I don’t have enough time.” “I am too out of shape.” “I am too sick.” “I already get enough exercise.” "I don't have the right kind of equipment." “Exercise is boring.” “Exercise is painful.” “I am too embarrassed.” “I am afraid that I might fall.” “I am too tired.” “I will look silly.” “I am afraid I will hurt myself.” “I am too old.” “It is too cold or too hot.” “I will not do it right.” If you find yourself using one of the above excuses for not exercising, then one of two things is happening here. First, you may be making wrong assumptions about your ability to exercise (e.g., I don’t have enough time, exercise is tedious or painful, or I am too embarrassed). Second, if the issue is genuine (e.g., it is too cold or too hot, or I don't have the right kind of equipment), then you may not have done enough to find a solution. While changing your wrong assumptions a...

Humor has been used both as a coping strategy and a therapeutic tool for a long time for reducing anxiety, depression, anger, and pain (Weisenberg et al., 1995). The field of positive psychology has recently brought humor to the forefront as a psychotherapy intervention, especially for depression and anxiety (Sarink & Garcia-Montes, 2023). Of the various types of humor, the one most associated with well-being is self-enhancing humor. This involves a generally humorous outlook on life, a tendency to be frequently amused by life's incongruities, and a humorous perspective even in the face of stress (Martin et al., 2003). Self-enhancing humor is associated with greater cheerfulness, self-esteem, optimism, psychological well-being, and satisfaction. People with depression may be less reactive to humor due to a diminution in their sense of humor, and they also tend to use humor less often as a coping strategy (Falkenberg et al., 2011). In addition, individuals with depression m...

What Is Bright Light Therapy? Bright light therapy involves exposure of the eyes to bright light for a specific duration of time on a daily basis. The person sits next to a light box or a lamp that emits a full-spectrum light. It is a safe, rapid, and effective way of treating depression, both the seasonal variety which commonly happens during winter and the non-seasonal ones (American Psychiatric Association, 2010; Morgan & Jorm, 2008). Bright light therapy is also beneficial for sleep disorders in people with sleep-wake cycle disturbance, especially in older adults (Sloane et al., 2008). Seasonal Depression and Bright Light Therapy If you are getting symptoms of depression every fall or winter and they usually go away around springtime, then it is likely that you have a seasonal pattern of depression. Of course, having a stressor such as being without a job every winter will preclude such a diagnosis. Having two episodes of depression during a particular time ...