Major Depressive Disorder
Depression is a mental health disorder that affects many Australians, with over 1 million people experiencing depression in any given year. Episodes of depression can vary from mild to severe. Depression can have a significant impact on an individual's quality of life and ability to function, so it's important to receive appropriate treatment, notice early warning signs and learn how to manage symptoms.
Understanding Depression
The first step in managing depression is to understand what it is and how it affects you, everyone is different. Depression is a mood disorder, clinically known as Major Depressive Disorder (MDD), which can cause persistent feelings of sadness, low mood, and loss of interest or pleasure in activities a person would usually enjoy. Depression can also present with physical symptoms such as fatigue, sleep disturbance (too much or too little), and changes in appetite (weight loss or weight gain).
What causes depression? There is no one single cause, and there are many factors that may contribute to a person developing depression. Such as genetic (family history), environmental, and lifestyle factors (diet, lack of exercise, substance use problems) even traumatic events. Some common risk factors for depression include a family history of mental illness, traumatic life events, other mental health conditions or substance misuse and chronic stress.
It's important to recognise that depression is a real medical condition, and there are effective treatment options available.
Depression and Mental Health First Aid
Seeking Professional Help for Depression
If you're experiencing symptoms of depression, we would encourage you to speak to a mental health professional if it’s impacting your daily life. Your GP is a good place to start, as they can provide a referral to a mental health professional such as a psychologist, Mental Health Social Worker or a psychiatrist, in some cases.
There are a range of mental health services available that can help manage episodes of depression. Some options are:
Medicare-subsidised mental health services: If you have a mental health care plan from your GP, you may be eligible for Medicare-subsidised sessions with a psychologist or other mental health professional, such as a social worker. This would involve obtaining a Mental Health Care Plan under the Better Access scheme from your doctor, you would need to schedule a double appointment to allow time for this referral. From there, make an appointment with a psychologist or mental health social worker. You will initially be provided with 6 subsidised sessions, following this your psychologist or mental health social worker will provide an update to your GP who can then provide a referral for 4 additional sessions. You will have access to 10 sessions per calendar year, although this can change depending on the landscape. For example, during the 2019 bushfire crisis and COVID-19, sessions were temporarily increased to 20 sessions per person, per calendar year.
Online mental health services: There is a range of online mental health services available in Australia, such as Beyond Blue, Black Dog Institute, and Lifeline. These services offer information, resources, and support for people experiencing mental health issues. Some of these services provide online chat support, text or phone line support, an excellent choice for someone who would like to remain semi-anonymous or not yet ready to see someone in person.
Private mental health services: If you have private health insurance, you may be able to access mental health services, subsidised by your insurer, such as counselling, therapy, private hospitalisation or psychiatry through your policy. Check your insurance policy for further information related to your specific circumstances.
Medication for Depression
Medication can be a treatment option to manage depression, particularly in cases of moderate to severe depression, it is best to discuss options with your GP or psychiatrist. Antidepressant medications work by balancing the levels of neurotransmitters in the brain, which can improve mood and reduce symptoms of depression.
There are several types of antidepressant medications available, including selective serotonin reuptake inhibitors (SSRIs), tricyclic antidepressants (TCAs), and monoamine oxidase inhibitors (MAOIs). Your doctor will work with you to find the best medication for your needs, taking into account your symptoms, medical history, and any other medications you may be taking.
It's important to note that antidepressant medication can take several weeks to start working, and you may experience side effects such as nausea, dizziness, or changes in appetite or sleep. It's important to follow your doctor's instructions carefully and to let them know if you experience any side effects. And it’s equally important to not suddenly stop taking your medication but taper off under the guidance of your doctor.
Psychotherapy/Counselling
Psychotherapy, or "talk therapy," is a type of treatment that involves talking to a mental health professional about your thoughts, feelings, and behaviours. Psychotherapy can help you develop coping strategies, improve your communication skills, and gain insight into your thoughts and feelings.
There are several types of psychotherapy that are commonly used to manage depression, including cognitive behavioural therapy (CBT), interpersonal therapy (IPT), and psychodynamic therapy. Your therapist will work with you to develop a treatment plan that is tailored to your individual needs.
As mentioned previously, Medicare-subsidised psychological services are available to people with a mental health care plan from their GP. This plan allows for up to 10 subsidised (not free) sessions per year with a psychologist or other mental health professional.
Lifestyle Changes
In addition to seeking professional help, there are several lifestyle changes that can help you manage your depression, and these can be extremely effective. These include:
Exercise: Regular physical activity has been shown to improve mood and reduce symptoms of depression. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Healthy eating: Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean protein can help improve your mood and energy levels. The Deakin University Food and Mood Centre conducted research that confirmed that the mediterranean diet can be extraordinarily effective in the treatment of anxiety and depression. So, it’s the old what we eat impacts how we feel. We know if we eat McDonalds every day we don’t feel so great.
Sleep: Getting enough sleep is important for managing depression. Aim for 7-9 hours of sleep per night, and try to establish a regular sleep routine. Look at good sleep hygiene practices such as comfort, room temperature, use ear plugs if you need, and try not to have any caffeine or alcohol (4-6 hours) before bed.
Social support: Maintaining strong social connections can help reduce feelings of isolation and loneliness. Make an effort to stay connected with friends and family, or make new friends by trying a new hobby or social group. You could even consider joining a support group and receive peer support from other people who are experiencing depression too.
Relaxation techniques: Practicing relaxation techniques such as deep breathing, yoga, or meditation can help reduce stress and improve your mood. If you have never tried meditation before there are many apps available or try a free guided meditation on spotify or YouTube.
Self Care
Self-care is an important aspect of managing depression, read our in-depth blog post here. It involves taking care of yourself physically, emotionally, and mentally. Some self-care strategies that may help you manage your depression include:
Setting realistic goals: Setting achievable goals can help improve your sense of self-worth and give you a sense of accomplishment. Maybe using the SMART method Specific, Measurable, Achievable, Relevant, and Time-Bound
Practising self-compassion: Be kind to yourself and acknowledge that you are doing the best you can. Avoid self-criticism and negative self-talk. That inner critic voice can be loud sometimes, so taking the time to notice when it starts to ramp up, can you then focus on reframing the negative self talk.
Engaging in enjoyable activities: Make time for activities that you enjoy, such as reading, painting, or spending time in nature.
Taking breaks: It's important to take breaks when you need them, whether that means taking a nap, going for a walk, or simply taking some time to relax.
Seeking support: Don't be afraid to reach out for support when you need it. This could be from a friend, family member, or mental health professional.
It’s important to acknowledge you will not always feel this way, things can and will change. In fact, Change is the only thing that is permanent in this world.
If you would like to make an appointment time with one of our counsellors contact us today.