RESOURCES

Depression Pocket Guide
Depression (major depressive disorder or clinical depression) is classified as a mood disorder usually involving sadness, apathy and low energy. It can be transient and situational (due to temporary events) or persistent and long lasting. Its symptoms and impact on life can range from mild to severe. When depression is severe it can increase the risk of suicide, which is currently the second leading cause of death among 12–29-year-olds. 5 Both sadness/grief (without depression) and depression can cause an individual to withdraw from their day-to-day activities and experience intense hopelessness, however, there is a clinical distinction between the two. The American Psychological Association states: ”If a person’s feelings of sadness last for two weeks or longer, and if they interfere with daily life activities, something more serious than ‘feeling blue’ may be going on.” Depression is also a component of the following psychological conditions: Please note that some medical conditions can also present as depression such as thyroid problems, vitamin deficiencies, or brain tumors. It is believed that there are four variables that contribute to the development of depression: Conventional treatments for depression include a combination of pharmaceutical, i.e., antidepressant medication, and behavioral/therapeutic interventions, i.e., cognitive behavioral therapy. Pharmaceutical Interventions The first option provided to patients to treat depression is usually pharmaceutical, specifically, in the form of an antidepressant. The most common pharmaceutical interventions used to treat depression are: If you have been diagnosed with bipolar depression (also referred to as Bipolar II disorder.), there are Safety Concerns Behavioral/Therapeutic Interventions Although doctors initially prescribe medication to treat depression, psychotherapy is also an option either before, with, or as the next step after drugs. Psychotherapy seeks to help you address some of the issues that are causing your depression. Therapists can help you in the following ways 6: There are a variety of types of psychotherapy used to treat depression. A primary example is cognitive behavioral therapy (CBT). To better understand the process of psychotherapy and to begin looking for a therapist and ways that psychotherapy can help you, please visit: https://www.nimh.nih.gov/health/topics/psychotherapies/index.shtml Side Effects/Safety Concerns Psychotherapy is widely considered a safe way of addressing depression when delivered by a well-trained certified therapist. Note that any form of therapy can unearth uncomfortable emotions and may cause you to experience increased levels of psychological discomfort. Brain Stimulation Therapies When other treatments have not worked or have had little impact on your depression, your psychiatrist may recommend brain stimulation therapies. 7 Brain stimulation therapies involve actively inserting electrical impulses into the brain. These are usually used in more severe cases of depression, but new devices are emerging that are less invasive than past versions and can be used at home. Talk to your doctor. If you would like to learn more about brain stimulation therapies and their possible side effects, please visit: https://www.nimh.nih.gov/health/topics/brain-stimulation-therapies/brain-stimulation-therapies.shtml It is estimated that, when combined, pharmaceutical and behavioral interventions are effective in treating 60–70% of people with depression, and much of this effect is due to simply getting treatment (i.e., the placebo effect). Additionally, pharmaceutical interventions can sometimes produce adverse effects and cannot be taken by certain patients (such as pregnant women). Integrating the use of evidence-based complementary interventions provides additional options for patients seeking non-drug approaches or for whom conventional forms of treatment do not work or are not wanted. In light therapy, you sit in frontof a lamp (usually referred to as a light box) that emits light that is similar to natural sunlight. Light therapy is typically used with people who suffer from seasonal affective disorder (sometimes called winter blues or SAD) but may also be useful for clinical depression. Light emitted from the lamp affects chemicals in the brain linked to mood and sleep. Side Effects There are very few side effects associated with light therapy and most diminish with continued use. Reported side effects include: Evidence Exercise has been shown to improve cognition, mood, emotional regulation, and motor function. The act of exercising can also increase social interaction (if done with others) and self-efficacy. The Mayo Clinic (and other organizations) support the use of exercise for symptom management among people with depression. Side Effects If you exercise with approval from your physician and the supervision of a trainer, side effects are minimal. Additionally, many of the adverse side effects may decrease as you become more fit and accustomed to your exercise routine. Some possible side effects include: Evidence Numerous studies attest to the benefits of yoga, a centuries old mind-body practice, on a wide range of health-related conditions—particularly stress, mental health (including depression), and pain management. Side Effects Although very rare, certain types of stroke as well as pain from nerve damage have been reported from people practicing yoga. Muscle injury can also occur if not properly done. Minor side effects include: Evidence Meditation is a practice that involves consciously exerting control over breathing and attending nonjudgmentally to the present moment. It produces multiple physiological and chemical effects such as decreased heart rate, blood pressure, and cortisol (stress hormone) levels. Side Effects Meditation is widely considered a safe way of addressing physical and mental symptoms; side effects are rare. Evidence Acupuncture is a practice in which a trained specialist called an acupuncturist stimulates specific points on the skin called acupoints, usually with a needle. Stimulating acupoints increases the release of chemicals like endorphins (naturally-produced pain reducers) in the body and brain. These chemicals may directly impact how a person experiences pain. Side Effects Evidence Music therapy is a well-recognized clinical intervention that uses music within a therapeutic process to assist the patient in identifying and dealing with social, cognitive, emotional, or physical concerns. Side Effects Music therapy is widely considered a safe way of addressing physical and mental conditions when delivered by a well-trained certified music therapist. Please note that any form of therapy can unearth uncomfortable emotions and may cause you to experience increased levels of psychological discomfort. Evidence Art therapy is a form of clinical intervention that uses art as the primary mode of expression and communication. The art therapist uses creativity to help achieve personal and treatment-related goals. The patient uses and makes art to convey their feelings at that moment or relating to an experience or past situation. When people are experiencing intense, complex, or confusing emotions, the use of art in a therapeutic setting can help them learn about, manage, and communicate their feelings in ways that language cannot always accomplish. You do not have to be a talented or experienced artist to enjoy the benefits of art therapy. Side Effects Art therapy is widely considered a safe way of addressing physical and mental conditions when facilitated by a well-trained certified art therapist. Any form of therapy can unearth uncomfortable emotions and may cause you to experience increased levels of psychological discomfort. Reliving traumatic experiences is difficult and if it isn’t handled correctly, can negatively impact an individual’s psychological and/or physical health. Evidence Herbs and supplements involve taking a plant or pill, usually orally, to either maintain or improve an individual’s health. The most commonly used herbs and supplements used to treat depression are: Side Effects The United States Institute of Mental Health (part of the National Institutes of Health) recommends the following to help immediately address your depression: Conventional therapies work for depression and your doctor or primary care provider will most likely recommend or offer you those treatments first. Usually, you will be offered medications, although, current evidence shows that non-drug approaches like cognitive behavioral therapy (CBT) work just as well with fewer side effects. 23 However, your insurance may not cover CBT. If the conventional approaches work and are satisfactory for you, then nothing further may be needed. If they are only partially effective, produce side effects that are unacceptable, or if you prefer a deeper, more comprehensive self-care approach to depression, consider integrative approaches. Many complementary and integrative approaches are safe and effective. For more information visit the National Center for Complementary and Integrative Health at the National Institutes of Health: https://nccih.nih.gov/health/depression.htm. For a good review of conventional treatments of depression including some comparisons with complementary approaches and exercise, see the guideline published in 2015 by the American College of Physicians: http://annals.org/aim/fullarticle/2490527/nonpharmacologic-versus-pharmacologic-treatment-adult-patients-major-depressive-disorder-clinical. Always let your medical providers know what treatments you are using to improve your health. Never change your medications without consulting your providers. If your doctor does not know about or offer some of the complementary and integrative practices described in this pocket guide, give him or her a copy and ask if you can work with him or her to integrate them alongside the conventional treatment. In this way you are both building a more holistic healthcare process for healing a chronic illness.Fast Facts
WHAT IS DEPRESSION?
What Are The Conventional Ways Of Treating Depression?
additional pharmaceutical treatments that may be available, including mood stabilizers.
Are There Integrative Health Approaches To Treating Depression?
Light Therapy
Exercise
Yoga
Mindfulness Meditation
psychiatric problems, such as anxiety. If you are attending a breathwork class, please make sure to alert your instructor of any condition you may have.
Acupuncture
Music Therapy
Art Therapy
Herbs and Supplements
visit: https://www.mayoclinic.org/drugs-supplements or https://www.fda.gov/Food/DietarySupplements/UsingDietarySupplements/default.htmIs There Anything I Can Do To Begin Tackling Depression?
Bottom Line
Talk To Your Doctor And Integrate These Practices
References
Topics: Acupuncture | Behavior & Lifestyle | Burnout | Caregivers | Chronic Disease | Complementary Medicine | Depression | Depression Osteoarthritis | Exercise | Herbs & Supplements | Integrative Health | Mindfulness Meditation | Post-traumatic stress disorder/PTSD | Relaxation | Self-Care | Stress | Stress Management | Trauma | Yoga
Share This