How to Manage Depression for Long-Term Mental Health

Depression is a common mental health condition that affects millions globally. Managing it can be challenging, but there are practical steps you can take to make a real difference in how you feel every day.

Learning how to manage depression doesn’t have to be done alone. If you seek help from mental health professionals, friends, and family, it can greatly influence recovery and daily well-being.

Understanding Depression

Depression is a serious mood disorder that can affect your thoughts, feelings, behaviours, and physical health. It is more than just feeling sad or low for a few days. Depression may interfere with work, relationships, and everyday functioning.

Signs and Symptoms of Depression

Symptoms of depression vary between people but often include persistent sadness, irritability, or a loss of interest in activities once enjoyed. Many people with depression experience fatigue, difficulty sleeping or oversleeping, and changes in appetite or weight. Difficulty concentrating, feelings of worthlessness, and recurrent thoughts of self-harm or suicide may also occur.

Physical health symptoms, such as headaches or digestive issues, are also common. These signs and symptoms usually need to be present for at least two weeks to meet the diagnosis of depression.

Types of Depression

There are different types of depression, each with its own features and duration. Major depressive disorder, or major depression, involves a depressive episode that lasts most of the day, nearly every day, for a minimum of two weeks. Persistent depressive disorder (dysthymia) involves less severe symptoms that last for two years or more.

Perinatal depression includes prenatal depression and postpartum depression, affecting women during or after pregnancy. Seasonal depression, or seasonal affective disorder, is triggered by changes in seasons. While bipolar disorder is distinct, it includes periods of major depressive symptoms.

Recognising the type of depression you may be experiencing helps guide the treatment of depression and informs your mental health treatment plan.

Causes and Risk Factors

Depression can happen for many reasons. It often develops as a result of a combination of biological, psychological, and environmental factors. A family history of depression, certain medical conditions, or long-term stress may increase the risk. Life events such as job loss, grief, or trauma can also trigger depression.

Chemical imbalances in the brain, hormonal shifts, or chronic health conditions can also contribute. Substance use, including alcohol or drug misuse, can make depression worse. Understanding what causes depression helps in finding a treatment that works.

How to Manage Depression with Professional Treatment Options

Depression is treatable, and many people with depression recover with the right support. Mental health professionals use a range of evidence-based approaches tailored to the severity of symptoms and type of depression.

Therapy and Counselling

Psychological treatments such as cognitive behaviour therapy (CBT), interpersonal therapy (IPT), and problem-solving therapy are widely used to treat depression.

CBT is used to treat depression by helping patients challenge negative thoughts and develop healthier thinking patterns. IPT focuses on relationships and communication, while problem-solving therapy builds confidence in managing life’s stressors. These therapies are delivered by qualified psychologists, counsellors, or social workers.

For mild depression, therapy alone may be sufficient. In cases of moderate or severe depression, therapy is often combined with antidepressant medication.

Medication Management

Medication may be recommended if you have moderate to severe depression. Antidepressants work by altering brain chemicals related to mood regulation. Common types include selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs).

Your doctor or mental health professional will guide you through medication options, potential side effects, and expected outcomes. Antidepressant medication can take several weeks to show improvement. Stopping medication suddenly can lead to withdrawal effects, so always consult a medical professional before making changes.

Some patients with major depressive disorder may require different medications or combinations to manage symptoms. In rare cases where depression has not responded to other treatments, electroconvulsive therapy may be considered.

Finding the Right Mental Health Professional

Choosing the right professional is essential in managing depression. General practitioners (GPs) can assess symptoms and refer you to a psychologist or psychiatrist for further evaluation. Psychiatrists are medical doctors who can provide a diagnosis and treatment of depression, including prescribing medication.

It’s important to feel comfortable and supported in therapy. If the first provider doesn’t feel like the right fit, it’s okay to try someone else. Many Australians start their journey through Medicare-funded mental health plans, which support access to therapy.

Self-Help Strategies for Managing Depression

Learning how to manage depression also involves self-care strategies you can use each day. Building small, consistent habits and connecting with supportive people can help manage symptoms of depression and improve your health and well-being.

Lifestyle Changes

Daily habits can play a big role in how depression affects you. Physical activity (such as walking, cycling, or swimming) helps release endorphins and reduce depressive symptoms. Keeping a regular sleep schedule and eating nutritious meals supports both mental and physical health.

Avoiding alcohol and excessive caffeine can improve your mood and energy. Exposure to sunlight, reducing screen time, and incorporating calming activities are simple yet effective treatment strategies for everyday well-being.

Coping Techniques

Coping tools provide practical ways to manage emotional lows. Journalling, creating art, or spending time in nature can help ease emotional stress. Breaking tasks into smaller steps can reduce feelings of being overwhelmed.

Using positive affirmations and recognising that depressive episodes are temporary can help change perspective. Here are some ideas to try:

• Keep a journal for thoughts and feelings
• Break big chores into manageable actions
• Do one thing you enjoy each day
• Challenge unhelpful thinking with evidence

Building a Support Network

Social support can also make a real difference. Staying in touch with friends and family can help ease feelings of isolation. Accepting help and being honest about your needs strengthens these relationships.

Joining support groups or online communities can also help. Programmes from organisations like Beyond Blue or the Black Dog Institute offer connection and guidance to people who experience depression.

Mindfulness and Relaxation

Mindfulness encourages you to stay present and observe your thoughts without judgement. Practising mindfulness or relaxation techniques daily can reduce stress and support emotional regulation. Examples include:

• Deep breathing for five minutes
• Listening to guided meditation recordings
• Practising gentle stretching or yoga

Intersection of Substance Use, Behavioural Addiction, and Depression

Depression often overlaps with substance use and behavioural addictions. This intersection is known as comorbidity, where one condition can worsen or influence the other.

People experiencing depression may turn to substances or compulsive behaviours as a coping mechanism. However, this can create a cycle where addiction intensifies depressive symptoms, making both harder to treat. The combination of these issues is complex and requires a comprehensive treatment approach.

Integrated care has proven effective, and working with a mental health professional experienced in dual diagnosis ensures treatment plans consider the full scope of a person’s health. Recovery strategies may include therapy, medication, peer support, and lifestyle changes tailored to address both depression and addiction.

Long-Term Approach to Wellbeing

Recovery from depression is a journey. Staying engaged with your treatment plan and making small lifestyle changes can help prevent depression from returning.

Preventing Relapse

Relapse prevention is vital, especially for those who have experienced major depression. Regular check-ins with your mental health provider, tracking sleep and mood, and having a routine can reduce the risk.

Staying physically active, eating a balanced diet, and maintaining social connections all support resilience. Early intervention is key; if you notice symptoms returning, reach out to a professional. Depression that is left untreated may become more complicated to manage.

Setting Realistic Goals

Goal-setting helps structure your recovery. Begin with achievable steps, such as preparing meals, walking, or getting outside. Utilise tools such as checklists or apps to track your progress. Avoid comparing your progress to others.

Review your goals regularly and adjust them as needed with your care team. Celebrating small wins can boost motivation and support long-term improvement.

Find A Treatment for Depression at Sivana Bali

For those navigating depression alongside substance use or behavioural addiction, finding a supportive and structured environment can be life-changing. Sivana Bali offers a therapeutic setting where evidence-based practices and personalised care come together to support you on your recovery journey.

Located in a serene setting, Sivana Bali provides professional support for those dealing with mental health challenges, including depression and co-occurring addictions. The team is experienced in delivering comprehensive care that respects each individual’s pace and goals.

Reach out to speak with one of our experts with no obligation. We’re here to help.