Can I treat depression on my own?

Dear Puzzled and Depressed, 

You’re taking an important and brave step by finding ways to take care of yourself. However, seeking professional mental health help is still crucial, especially if you’re experiencing suicidal thoughts. When your thoughts get overwhelming, you may choose to reach out to a resource like the 988 Suicide and Crisis Lifeline. They’re available 24 hours a day, 7 days a week to support you via call, text, or online chat through their website at no cost. Depression and suicidal thoughts can be a result of multiple factors, such as biology, negative life events, and stress, and they can happen for seemingly no apparent reason. There are some self-management strategies that you might choose to try and develop in the short term, like exploring your emotions and engaging in activities you find enjoyable. Read on to learn more about depression and more affordable management and treatment options. 

What is depression? 

Depression, or major depressive disorder, is a mood disorder that’s typically characterized by a variety of symptoms including: 

• Sadness, anxiety, or an “empty mood"
• Feeling hopeless or pessimistic, guilt, worthless, or helpless
• Feeling irritable, frustrated, or restless
• Losing interest in things that previously brought joy (like hobbies)
• Feeling fatigued, difficulty concentrating, or disruptions in sleep schedule
• Changes in appetite
• Thoughts of death or suicide or suicide attempts 

Listed adapted from National Institute of Mental Health 

Why might you experience depression and suicidal thoughts? 

Depression can occur for a variety of reasons, and researchers are still working to fully understand possible causes. As you mentioned, there’s some evidence that brain chemistry, hormones, genes, and other biological factors can lead to depression. Other factors in your life may also contribute to depression. These include trauma, stress, low self-esteem, being targeted because of your identity, substance use, chronic illnesses, and taking certain medications. 

Suicidal thoughts may occur because of similar factors. Additionally, thoughts of death can arise as a result of issues in interpersonal relationships, traumatic life events, stress, or other underlying mental health conditions. Therefore, obtaining a diagnosis from a mental health provider is important for understanding what’s going on and determining support options. 

Are there self-management strategies for depression? 

While seeking professional support is essential, there are things that you can do that may help you feel better. Some people struggling with depression and anxiety find the following strategies helpful in managing symptoms: 

• Taking care of your physical health. This can include maintaining a regular sleep schedule, eating nutritious meals, and moving your body in ways that feel good to you.
• Reflecting on your symptoms. Doing so can help you to develop a better understanding of them, when they occur, and what triggers these feelings. With a better understanding, you may be able to take some steps to help you manage.
• Experiencing and exploring your emotional experiences. This might include taking actions to calm yourself down, letting out your emotions, reassuring yourself, or letting your emotions be there without taking action.
• Being around others. Sometimes talking with people you’re close with or spending quality time with animals can help you to find calm in your mind.
• Engaging in daily activities as usual. This can be especially important when it comes to participating in activities that bring you joy.
• Avoiding drugs, alcohol, and other substances like nicotine. These include prescription drugs that were not prescribed for you. 

Depression is experienced differently by each person, so you may try developing your own strategies to help you feel better in the short term. 

Where can I find affordable treatments for depression? 

Speaking with a mental health provider is important for both figuring out the cause of your depression and finding appropriate treatment(s), if necessary. Treatment for mental health conditions may involve talk therapy, medication, or both. If cost is a concern in accessing these resources, there are some steps you can take to help you find lower-cost options and resources, including: 

• Exploring mental health resources at your school. Many schools have counseling and psychological services available on campus that are accessible to students.  
• Utilizing free hotline resources. The suicide hotline at 988 and Crisis Text Line (text HOME to 741741) are free resources available to you at all times of the day.
• Learning about what your insurance covers. Contact your insurance company to find out if there are any services they might recommend based on your coverage and available financial commitment.
• Exploring flexible payment options. “Sliding scale” or “pay-what-you-can" services adjust fees based on your ability to pay.
• Meeting with a primary care provider. A primary care provider may be able to help screen you for mental health conditions and provide you with a referral. 

Depression might feel overwhelming, but you’ve already taken a big step in finding ways to manage it, and there are many resources to help you with your journey 

Take care,