If you’re feeling depressed you’ll be yearning to find suitable solutions to help you recover quickly from your depression.
The great thing about the word ‘solutions’, is that it’s plural. This implies that there’s more than one way to solve to a problem. When the problem is depression, the truth is that there will never be just one simple solution. Depression can only be effectively overcome by you doing a combination of things to help yourself recover.
This article gives a quick overview of just some that you might want to consider using.
There are more efficient ways of dealing with depression than just talking about it to a traditional therapist. New therapies have been developed to speed up recovery rates, saving years in therapy. Here at mindfulness Mavericks we help our clients using these new updated therapy approaches.
One of these is a ‘Psychosensory Therapy’ called ‘Havening‘. Havening Techniques are based on solid research in neuroscience. It uses a system that combines talking with therapeutic touch, to help you get rid of unwanted bad feelings that might be causing your depression. These unwanted bad feelings might have been ‘installed’ a long time ago during a previous traumatic or stressful event. They may no longer be relevant in your current circumstances but you probably don’t know how to stop them holding you hostage. Havening helps de-link the invasive bad feelings from the traumatic memories by altering the way your brain stores the memory.
Another effective way of helping people get unstuck from their depression is by using a mindfulness approach called ‘ACT’ which stands for Acceptance and Commitment Therapy. This approach helps you change your relationship to depression so that it no longer prevents you from living a satisfying life. Instead of battling and fighting with your depression you learn to live well alongside it.
It can be very satisfying to find a professional who is skilled at helping people with depression. A good therapist can help you turn around your mood and put you back in control quickly.
Many people mistakenly believe that if they are just given the right antidepressant, it will be all they need to quickly recover forever. This belief can lead to frustration and disappointment for many people with depression. This is because…
Drugs take time to work – if you are lucky enough to be helped by antidepressants, you have to give them enough time to work. This can involve a lengthy trial and error process of type of drug and the correct dose for your needs.
If they do work they can stop working after a while – Most are used as only a temporary solution. After a while many stop working.
They don’t work for everybody – antidepressants don’t help the majority of people who try them. You may be in this category, so it’s helpful to have a plan ‘b’ in place.
They can have unwanted side effects – it’s no secret that antidepressants can come with a long list of risky side effects. Some of these can be worse than the original depression. If you take them it’s important to let your doctor know if you have any unusual symptoms.
They can take away intense feelings – this is great for stopping those overwhelmingly intense bad feelings. The flipside to this though, is that they can ‘numb’ you so you can no longer enjoy any good feelings.
Antidepressants are an essential part of dealing with depression for many people. If they work it’s great but there are no guarantees. The smart approach to depression recovery is to employ a selection of other solutions, giving you the best chance of a speed recovery.
Traditional Therapy Solutions
Another way of dealing with depression is to see a trained ‘talk’ therapist. These include, Psychotherapists, Cognitive Behavioural therapists and Counsellors. This usually happens privately, one on one with the professional of your choice. They give you a regular space in which you can discuss your depression and find ways to get over it.
Group therapy Solutions
Another way of doing this is to take part in group ‘talk therapy’ for depression. This is where a professional therapist will facilitate a constructive chat between a group of people who are all suffering with depression.
Group therapy for depression is great if you like the idea of sharing your experiences and listening to others who’ll share their experiences. If you are an intensely private person who usually struggles to talk in a group this may not be so helpful for you.
‘Unconcious Mind’ Therapy Solutions
Some kinds of talking therapies can actually help you reprogram some of your unwanted thought patterns. These include hypnotherapy and neuro-linguistic programming.
These approaches can help you put your mind back on autopilot for being happier, instead of automatically being unhappy with life. They both work by changing how you respond unconsciously to difficult situations. This means that your life gets easier and happier, without you necessarily having to always make a big effort.
Alternative therapy solutions
There are plenty of alternative therapies that have helped shift depression.
Different ones work for different people so they key thing to remember is to experiment until you find the form of therapy and the kind of therapist that suits your needs and personality.
These include: acupuncture; Chinese medicine; Shiatsu; Medical herbalist; Massage; Reflexology; Kinesiology; Jin Shin jyutsu; Craniosacral therapy – to name a few.
Self-help depression solutions are invaluable for you to incorporate into your recovery plan. You can use them on their own, or alongside your existing medical treatment.
The most effective and easy forms of depression self-help are types of exercise. Exercise is an essential part of most peoples’ recovery programme. This is because it supports both a healthy body and mind. These beneficial exercises include – Yoga; Tai Chi; Walking; Meditation; Relaxation; Pilates; Zumba – to name a few.
In order for you to become happier you’ll need to change some aspects of your life. Chances are that a good part of the problem was caused by certain things in your life that have undermined your mental health. These kinds of things include relationship problems; unhealthy lifestyle; addictive behaviours; poor eating habits; poor sleeping habits; excessive worrying or pessimism; boredom – to name but a few.
In order for you to slowly change these things you’ll need to assess and update your regular habits. This takes time and careful planning.
‘Mindfulness’ techniques have been used for centuries in some cultures to increase focus and happiness. Recently the scientific community have started catching up and now are acknowledging the many benefits these have for people with depression.
The most well known mindfulness technique is meditation. Meditation, when learned properly can help you quieten your mind and calm your thoughts. This can then help you see the difficult things in your life more clearly. Meditation gives you a way to ‘put down your mental baggage’ for a short time. It’s a bit like giving your arms a rest when carrying heavy shopping bags. When you pick them up again they seem more manageable.
There is another relatively new approach to depression called mindfulness based cognitive therapy, or MBCT. This combines mindfulness techniques with cognitive behavioural therapy.
One of the most obvious ways of overcoming depression is to start including activities in your life that make you happy. For many people they convince themselves that they have to postpone enjoyable activities until they are less busy/less miserable/ less stressed etc.
Chances are that many of the things you used to enjoy may not ‘fit’ you anymore (I used to enjoy getting drunk and dancing all night at a night club when I was 20. If I did that now it wouldn’t be fun, because I’d be pretending to be who I used to be).
If you no longer know what you might enjoy, start experimenting with some new hobbies. Anything creative, sociable, mentally and/or physically challenging can help you on the road to being more fulfilled and happier.
Some people find they really enjoy volunteering to help others in less fortunate positions than themselves. Some people find it enjoyable to start looking after pets. These things are limited by your imagination. There’s something for everybody, you just have to become a detective and find your passions.
If any of these seem too overwhelming then start small and try the new thing on one of your better days.
Which Depression Solutions are best for you?
Wouldn’t it be great if we could tell you here and now exactly what you need to do, and in what order for your swift recovery?
The truth is that each person with depression needs different solutions, depending on your condition, personality, location, lifestyle and many other factors.
The best thing you can do is to start and explore what professional help is available in your area.
Alongside this look at what alternative therapists there are in your area. If you like the sound of what they do, give them a call and ask them if they might have a way of helping with your depression.
Alongside these things start to plan a program of self help things you can do to help lift your mood.
When it comes to experimenting with depression solutions, don’t be afraid to give new things a go. Experimenting can be interesting and often even fun!
If you live in or around Sheffield speak to us at Mindfulness Mavericks. We have many ways to help you get beyond your depression and into living a more fulfilling, happier life. Give us a call on 0114 299 8888 or contact us here.
Good luck in your quest!