Self-Management of Depression

What is Recovery? The dominance of the medical model in mental health often reduces recovery to merely reaching a certain score on rating scales like the Patient Health Questionnaire-9 (PHQ-9), which is commonly used to measure depression. This narrow perspective overlooks other vital aspects of recovery beyond clinical response, as shown by many studies (Andresen et al., 2003; Jorge-Monteiro & Ornelas, 2015). Some of these overlooked facets of recovery include: Hope for the future. Re-establishment of a positive identity. Establishment of personally meaningful goals. Taking responsibility for one’s life. Feeling included and connected to others. Feeling empowered. Contributing to community life. Building on this broader understanding, recovery involves managing one’s mental illness, transcending its negative impacts, and striving for a meaningful life. The concept of recovery can vary among individuals, and some common expressions people use to describe their recovery include the ...

Much has been written about the benefits of mindfulness. While there are several ways to practice mindfulness, the image that comes to most people's minds when they think about mindfulness is of a person in a yoga pose, breathing mindfully. Well, mindfulness certainly goes beyond these stereotypical characterizations across popular media. There are practical ways to approach mindfulness that appear less amorphous than some traditional practices, and this article discusses one such practice. Before we delve into the details of this particular practice, it would be prudent to first define what mindfulness exactly means. In simple terms, mindfulness is moment-to-moment awareness of your present experience with curiosity, openness, and acceptance. Knowing what you are doing while doing it is the essence of mindfulness practice (Kabat-Zinn, 2013). Mindfulness is not approached with an attitude of getting to someplace better, or getting something, or fixing what we don’t like. Min...

When feeling depressed, one often tends to overlook the positive moments that one experiences because negative, irrational thoughts make one  disqualify the positives  in one’s life. However, we can home in on positive feelings and experiences even when feeling depressed by reflecting on and reliving moments of joy and well-being. The three ways you can accomplish this are below: Track What is Working Well You may use a well-being diary  for this strategy. In the diary, you monitor the thoughts and events surrounding periods of well-being for the last 24 hours and record them every evening. This active recording of moments of well-being serves four purposes (Otto & Smits, 2011): With depression making you focus on what is not working well in your life, keeping a well-being diary makes you adept at searching out the good moments. It helps you relive the good moments and feel the pleasure again when you review these moments in the evening. It helps ...

What Constitutes Resilience? When adversity strikes, we are reminded to be "resilient." But what does it really mean to be resilient? For starters, resilience is not a single entity but a broad array of abilities for constructively and positively adapting to risk, adversity, or some monumental negative event (Dunn et al., 2009). Implicit within this definition are the two critical components of resilience – experiencing an adversity and a positive adaptation to it. Positive adaption has variously been defined, and the general consensus is that it connotes not only an absence or low levels of psychological symptoms (e.g., anxiety or depression) but also competence to meet societal and cultural expectations (Masten, 2001). The good news is that resilience is not a personality attribute that is fixed but is a dynamic process that individuals can develop (Luthar et al., 2000). In other words, no one is “born” or “naturally” resilient; it is something you learn and develop o...

Achieving goals feels good – it is inherently satisfying to exercise your skills, talents, and abilities to achieve what you desire in your life (Emmons, 1996). In addition, achieving goals that are consistent with your interests and core values, i.e., meaningful goals, enhances feelings of well-being and also satisfies your basic psychological needs of experiencing competence, autonomy, and relatedness (Sheldon & Elliot, 1999). Goal attainment also enhances well-being by positively influencing other facets of your life as described below (Sheldon et al., 2002): Changes in your self-concept (e.g., you view yourself and your capabilities in a totally new way) Changes in life circumstances (e.g., you gain valuable new opportunities or a new intimate relationship) Changes in basic attitudes or philosophies regarding living, which may transform your general mood and well-being Approval from others that enhances your global assessment of yourself So, how does one choose mean...

According to the World Health Organization (WHO), every 40 seconds a person dies by suicide somewhere in the world and over 800,000 people die due to suicide every year. When it comes to therapeutic approaches that have shown to reduce suicide attempts, there are only a handful of evidence-based treatments. One of these treatments is cognitive-behavioral therapy (Brown & Jager-Hyman, 2014). A safety plan is a key element of the cognitive-behavioral approaches that has been widely and effectively used for preventing suicide. In a nutshell, a safety plan is a document that is developed though collaboration between the person at risk of suicide and a treatment provider and consists of a prioritized written list of coping strategies and supportive resources that a suicidal person can use before or during a suicidal crisis (Stanley & Brown, 2008). A study comparing Safety Planning Intervention with usual care found a 45% reduction in suicidal behaviors and the double the odds...

Kindness is an investment in social relationships that will yield you high dividends. Research supports that genuine acts of kindness, even when it is unpleasant or when one doesn’t expect anything in return, makes the doer of these acts happy (Lyubomirsky, 2007). The relationship between kindness and happiness is not merely correlational (happier people by nature may be kinder or vice versa) but causal. Simply put, acts of kindness do make people happier (Curry et al., 2018). When you get recognition by way of smiles, thankfulness, and friendship for your acts of kindness, it helps you satisfy a basic human need for connecting with others. When doing something for your partner, you sometimes, either consciously or unconsciously, want something from them – “I cleaned the garage, she should clean the bathroom.” Rather than keeping a mental score of your and your partner’s good deeds, remember that giving is its own reward. This reward is the feeling of happiness and conten...

Much has been written about how work-related stress is associated with burnout and depression. Burnout has become a buzzword that has spawned a modern-day cottage industry of one-size-fits-all wellness programs. Before we discuss the remedies for burnout, let's examine what causes it in the first place. From a psychological perspective, the hazardous effects of the work environment on health, aka burnout, have been explained by the effort-reward model . According to this model, the imbalance created by high “costs” (spending high effort at work or over-commitment) and low “benefits” (in terms of monetary gratification, career opportunities, esteem, respect, and job security) produces emotional distress affecting both mental and physical health (Siegrist & Li, 2016). In fact, research shows that this effort-reward imbalance is associated with a 1.5-fold increased risk of depressive disorders (Rugulies et al., 2017). In this context, the concept of “job crafting” is a ...

What is Optimism? Optimism is the belief that you can somehow accomplish your goals. Expressed in everyday life terminology, optimism is looking at the bright side, seeing the glass as half-full rather than half-empty, finding the silver lining in a cloud, feeling good about your future and the future of the world, believing that defeat is a temporary setback and not your fault, and confronting a difficult situation and trying harder (Lyubomirsky, 2007; Seligman, 2006). A simple way to look at optimism is to ask yourself, “In the face of difficulties, do I nonetheless believe that I can achieve my goals?” If yes, then you are optimistic; if no, you are pessimistic (Peterson, 2000). An important lesson here, however, is that being optimistic doesn’t mean denying the negative, avoiding all unfavorable information, or constantly trying to control situations that cannot be controlled. What is Your Best Possible Self? The Best Possible Self exercise is the most studied optimism inter...

When faced with an adversity, people with depression default to a pessimistic explanatory style (Sweeney et al., 1986). This rigid style has three facets, also called the 3Ps (Reivich & Shatté, 2002; Seligman, 2006): 1. “Personal” thinking wherein a person finds a cause within themselves to explain an adverse situation. For instance, if your boss doesn’t respond to your “Hi,” you might assume they're unhappy with you. 2. “Permanent” thinking wherein a person facing a bad outcome believes that the situation is a never-ending ordeal rather than temporary. For example, you have a disagreement with your coworker, and your knee-jerk reaction is, “She is always doing this to me.” 3. “Pervasive” thinking in which a person thinks that a particular problem will affect many areas of their life rather than having a circumscribed effect. For instance, you fail to meet a deadline at work and feel that you have never been an organized person in your entire life. ...

When was the last time you savored an experience in its true sense, or stopped to smell the roses if you prefer the more poetic expression for savoring? With our lives wrapped around multitasking at work, caring for our loved ones, and keeping up with social media chatter, savoring has undoubtedly taken a back seat. While savoring can be construed as an art, a lot of evidence-based science extols this phenomenon's benefits. Psychologists define savoring as the ability to tune into, appreciate, and enhance enjoyment associated with a positive experience (Bryant & Veroff, 2007). There is a strong consensus amongst researchers that those inclined to savor report more optimism, life satisfaction, value fulfillment, self-esteem, and intensity and frequency of happiness. At the same time, these individuals also report fewer feelings of guilt, loss of pleasure, hopelessness, depression, and unhappy or neutral emotions (Bryant, 2003). If you plan to rediscover how to savor, below...