How do you deal with depression?

Prozac.

I’ve had years of talk therapy to work through issues of trauma and low self-esteem. Now that I have that background, I generally know that getting out of bed in the morning and getting busy with something is what keeps me upright. I don’t think that saying to yourself “Just snap out of it” is the answer when you’re seriously depressed but a combination of therapy and activity can help. And for some people, meds are necessary.

V-O-D-K-A.

In order, I did: Near-death experience (showed me I was not caring about my life), attempted romantic connection, introspection, psychiatrist, meditation, self-analysis, focusing, getting outdoors a lot and being away from people, reading books, Landmark Education, holistic peer counseling, Feldenkrais, more meditation and various spiritual practices.

I think it took a process of trying several things, but for me by far the most effective step that cracked the depression was taking The Landmark Forum course. After that there was still a lot to work through and improve, but the depression was gone, which of course made a vast difference, as did all the rest of that and other approaches. Well, the attempted romantic connection while depressed was something of a mistake, but when depressed and stuck in one’s own twisted ideas and defense mechanisms, I wasn’t really competent to make good decisions.

During the day, think of something in the past that was pleasant. At night, eat something sweet.

Each person responds to therapy differently. I don’t like cognitive behavioral therapy much for myself, but it is very effective for a lot of people. Most therapists use a combination of CBT and psychotherapy like you stated.

It’s fairly common for young women to be depressed, I don’t know how old you are. Men usually experience more at older ages, but it can hit anyone at any time.

Young brains actually feel more emotional pain than older brains. This has been studied doing PET scans and other ways. Most people feel more happiness as they get older and get more used to how life works. People learn how to focus on happy moments, be in the moment as they get older. Very young children are good at this too, they don’t focus on yesterday or tomorrow, they focus on what is in front of them unless they are having a lot of trauma or difficulties.

For mild depression I just know it will get better, and that helps me get through it.

When I have had more serious depression or anxiety talk therapy helped. Especially, when I am having recurrent nightmares talk therapy has helped.

To avoid depression I plan things in the future, things I want to do, it can be meeting up with friends, planning a vacation, teaching a class, taking a class, looking forward to a TV show with my husband, and then when I am enjoying the moment I stop and appreciate it. Planning things to look forward to is really hard right now with covid for most people.

If therapy isn’t working medication might help. I know many people who have had success with SSRI’s.

If you have any symptoms that indicate hypothyroid you might want to get that checked. Depression and hypothyroid can both cause needing more sleep, lack of appetite, lethargy, and lack of enthusiasm. Additional symptoms for hypothyroid is loss of hair, dry skin, dry eyes, but not everyone gets every symptom. Low iron can also cause tiredness and weakness.

If you have seen a therapist and it wasn’t very helpful, try another one. Sometimes the first one is not a good fit.

I use a combination of tools to keep myself stable. I take medication as prescribed. I meditate daily without fail. I eat a very healthy vegetarian diet. I make sure I get good quality sleep. I used to exercise, but I just don’t do that these days.

And I use talk therapy twice a month and more often during times of high stress. I find that it helps put my everyday life in perspective, and it’s valuable to hear the thoughts of a wise, objective observer. I started therapy when I was 23 years old. For the first 12 years, I went off and on. I’ve been in continuous therapy for the past 23 or 24 years. It has helped me in ways I can’t express. I recommend talk therapy for anyone thinking about it.

A balanced, healthy diet rich in omega 3, exercise, sunlight, hobbies…
Getting the hell away from the city and outside in the woods is a major help. Fishing, mountain biking, hiking, backpacking…all knock me out of the lows and back to normal. I try to spend a week in Phoenix in January or February hiking in nice warm weather where it would normally be cold, grey and about 40 degrees here. It gets me right out of the winter blues. Stay away from alcohol if you’re depressed, far away. I have tried medicine in the past but it’s only treating the symptoms and caused other issues. It’s dangerous IMO, very dangerous unless you’re really over the edge or nothing like I described brings any relief. Then it can be life saving but it’s a temporary solution.
I have been a vegetarian or vegan at several points in my life and I ended up with depression each time. If I eat small amounts of lean meat and fish I’m fine. If you’re a vegetarian and have depression you may consider that your diet may be at least in part causing your issues.
Talk therapy never did a thing for me except part me with my money. It may work for some, especially if your depression is trauma related.