Depression

What are the scientifically supported self-care approaches for dealing with depression?

Antidepressant medication, psychotherapy, and a combination of the two are the most common treatments for depressive illness. However, in addition to adherence to the treatment plan that you develop with your doctor, there are several self-care approaches for managing depression. Several strategies have been rigorously evaluated, and scientific evidence supports their role in managing depression. Physical activity (both aerobic and anaerobic), relaxation therapy, and at least one herbal remedy (St.-John's-wort) may contribute significantly to alleviating symptoms of depression. Of course, it is important to consult your physician before beginning any exercise program. It is also important to inform him or her about any nutritional supplements or herbs that you are taking so that you can avoid harmful drug interactions.

Exercise acts as a mood elevator for both depressed and healthy people. Evidence suggests that exercise may be as effective as antidepressant medication for reducing depression. In one study, the combination of exercise and psychotherapy was found to be more effective in alleviating depression than was psychotherapy alone. Exercise may prevent recurrent depressive episodes in people with a history of depression. Moreover, scientific evidence suggests that regular exercise may prevent depressive episodes in people with no prior history of mood disturbance.

Physical activity stimulates the release of endorphins, hormones that reduce pain and promote a general sense of well-being. Additionally, exercise increases blood flow to key areas of the brain. Psychological benefits of exercise may include increased self-esteem, discharge of hostility, increased feelings of skill mastery, and distraction from daily worries and negative thoughts. Physical activity also provides an opportunity for social interaction and support. Furthermore, exercisers often achieve a sense of accomplishment by making a commitment to a self-improvement program.

Relaxation therapy consists of techniques primarily aimed at decreasing physical and mental tensions. These include muscle relaxation, diaphragmatic breathing, autogenic training, guided imagery, meditation, biofeedback, hypnosis, Zen, yoga, and other mind–body therapies. Many studies suggest that relaxation techniques, although not normally used as an exclusive treatment for depression, may be as effective as antidepressants. Combination treatment (i.e., relaxation training along with antidepressant medication) may be more effective at relieving depression than antidepressants alone. Scientists believe that these relaxation therapies work to reduce depression by distracting the mind from negative thoughts, improving mental focus, promoting a sense of mastery and self-control, and by decreasing sympathetic nervous system activity.

St.-John's-wort (Hypericum) is an herbaceous perennial weed used since the time of ancient Greece for its many medicinal properties. The plant contains several chemical compounds thought to elevate mood. It is believed that the herb achieves its effect by increasing levels of serotonin, an up neurotransmitter, in the brain.

To learn more about cognitive and behavioral self-help strategies and to explore other treatment options, go to Depression Treatment.