Are you struggling with depression and are looking for some self-help resources? Depression affects millions of people worldwide and can have a significant impact on your daily life, causing feelings of sadness, hopelessness, and despair.
However, there are many self-help strategies available that can help manage depression, and many are absolutely free! Today, we will explore some of the best self-help resources for depression and how to choose the right options for you.
(This post contains affiliate links, meaning I’ll receive a small commission if you purchase through my links at no extra cost to you. Please read the full disclosure for more information.)
Save this post to Pinterest for reading later!
Highlights
- There are many self-help resources available for depression, such as online support groups, mental health apps, mindfulness and meditation practices, self-help books and workbooks, and even physical exercise.
- These resources can be beneficial in managing symptoms of depression and improving overall mental health.
- This guide provides an overview of different resources, how to access them, and tips for using them effectively.
Understanding Depression
Depression symptoms can affect your ability to work, study, and function in everyday life. Depression is a common condition, with an estimated 280 million people worldwide affected by it, according to the World Health Organization.
The symptoms of depression can vary from person to person but may include:
- Feelings of sadness, hopelessness, or emptiness
- Loss of interest in activities once enjoyed
- Low self-esteem and impaired decision-making abilities
- Difficulty sleeping or oversleeping
- Lack of energy or low mood
- Changes in appetite or weight
- Difficulty concentrating or unhelpful thoughts
- Negative thoughts of self-harm or suicide
A variety of factors, including genetics, brain chemistry, and life events such as trauma, loss, or stress, can cause depression. It is essential to seek help if you are experiencing symptoms of depression, as it is a treatable condition.
Self-help resources can play a vital role in managing depression. They can provide support, education, and tools to help you cope with your symptoms and improve your quality of life.
Try Mindvalley, a leading personal growth platform that offers courses, interactive exercises, and community engagement to help you develop new skills. Embrace personal development and strive to become the best version of yourself.
Statistics on Depression
According to the National Institute of Mental Health, major depression is the most common of all mental health issues in the United States.
Anxiety and Depression Association of America (ADAA) reports that depression is the leading cause of disability among people ages 15-44 in the US.
The National Alliance on Mental Illness states that people with severe depression are twice as likely to develop cardiovascular and metabolic disorders.
The impact of depression is not limited to just the person who is experiencing it. It can have a significant impact on their family members and society as a whole. In fact, this study states that depression in one family member increases the incidence of mental health concerns in other family members.
This is why finding convenient and easily accessible self-help resources for depression is important. Not everyone seeks help through the traditional route. As you can see, untreated depression can lead to a myriad of challenges with unhealthy coping mechanisms such as substance abuse, self-harm, or even suicidal thoughts.
Self-Help Resources for Depression
Self-help resources for depression can provide you with treatment options, tools, and support you need to manage your symptoms. They can include but are not limited to support groups, self-help apps, mindfulness practices, self-help books, coaching, and physical exercise resources.
Self-help resources can provide many benefits. For instance, they can help reduce feelings of isolation, provide education and information, and offer coping techniques and strategies. Self-help resources can also be easily accessible and affordable and can be used in conjunction with a professional treatment plan.
When choosing a self-help resource for depression, consider your individual needs and preferences. Everyone is so different. Some resources may be more effective for specific people than others.
Support Groups and Forums
Support groups, online forums, and private Facebook groups can provide a sense of community and connection for people experiencing depression. They can be a safe place to share similar experiences, offer support, and receive advice.
Support Groups and Forums for Depression
There are many online support groups and forums for depression available, including:
- Depression Alliance Online and Local Support Groups
- The Tribe Peer to Peer Support Group
- 7 Cups Forums
- ADAA Support Groups
These resources can provide support from others who are going through similar struggles and can help you feel less alone.
How to Find a Support Group or Forum That Fits Your Needs
When searching for a support group or forum, it is important to consider the type of support you are looking for and the specific features and requirements that resonate with you.
For instance, some groups may be more structured, while others may be more casual. Some groups are peer-led, and mental health professionals moderate others to ensure members adhere to a code of conduct.
Mental Health Apps for Depression Management
Mental health apps can provide you with self-help tools and resources to manage your symptoms of depression. They can include mood trackers and cognitive behavioral therapy (CBT) tools.
Furthermore, according to the American Psychological Association, remote, digital solutions using a computer or smartphone appear to be effective in reducing depression.
Mental Health Apps for Depression Management
Some mental health apps for depression management include:
These apps can provide a great way to access mental health resources on the go.
How to Choose the Right Mental Health App for You
When choosing a mental health app for depression, check if the app is based on evidence-based practices. Apps that incorporate proven therapeutic techniques or have input from mental health experts might be more reliable.
Many apps offer free trials or versions. Before committing to a subscription, take advantage of these to test the app and see if it suits your preferences and needs.
Mindfulness and Meditation Practices
Mindfulness and meditation practices can help reduce symptoms of depression by promoting relaxation and reducing stress. These practices can include deep breathing exercises, guided meditations, and body scans.
Mindfulness and Meditation Apps
Some mindfulness and meditation apps include:
- Insight Timer
- Calm
- Headspace
- Stop, Breathe & Think (Download on iOS and Android)
These apps can provide easy access to mindfulness and meditation practices that can be used anytime.
How to Get Started with Mindfulness and Meditation
Getting started with mindfulness and meditation can be as simple as setting aside a few minutes daily to practice.
It can be helpful to start with short guided meditations and gradually work up to longer sessions. All you need is a comfortable and quiet space to practice to get started.
Self-Help Books
Self-help books can provide you with education, information, and tools to manage symptoms of depression. They can include cognitive behavioral therapy (CBT) techniques, mindfulness education, and new coping skills.
Self-Help Books for Depression
Fortunately, your local library offers all the best self-help resources for depression that you can try before you buy if you want. The possibilities are endless, but here are a few books to try:
- Mind Over Mood by Dennis Greenberger and Christine Padesky
- The Feeling Good Handbook by David Burns
- The Cognitive Behavioral Workbook for Depression: A Step-by-Step Program by William J. Knaus and Albert Ellis
These resources can provide education and tools that can be used at any time and are especially helpful for people who prefer to work independently. In addition to books, this depression therapy journal is specifically effective as a self-help resource.
How to Choose the Right Self-Help Books for You
Selecting the right self-help book can greatly depend on your personal needs, preferences, and goals. Read summaries, reviews, and recommendations from trusted sources.
Assess whether the book offers practical advice or steps that you can implement in your life. The best books offer not just theory but also actionable strategies for improvement.
Physical Exercise
Improving your physical health can help reduce symptoms of depression by promoting the release of endorphins and reducing stress. It can include walking, running, yoga, and strength training.
Acknowledging that when you are depressed, your energy levels are low, and the last thing you want to do is exercise, so aim for one minute. Then, next time, aim for two minutes and so on until you can build a regular exercise routine.
Physical Exercise Resources for Depression
Some physical exercise resources for depression include:
- YouTube Fitness Videos
- Exercise Apps
- Local Parks and Trails
These resources can provide easy access to physical exercise options that can be done at home or in the community. In addition, they are way more convenient and less intimidating than starting by joining a gym before you are motivated to do so.
How to Get Started with Physical Exercise
Getting started with physical exercise can be as simple as taking a daily walk, dancing in your room for a few minutes to your favorite song, or practicing yoga poses at home.
It is important to start slowly and gradually increase the intensity and frequency of exercise when ready. It is also essential to find an activity that is enjoyable and sustainable.
Additional Self-Help Resources for Depression
In addition to the resources mentioned above, there are many other self-help resources available for depression and mental health conditions.
- The ADAA offers webinars you can take on demand.
- In times of crisis, here is a list of depression hotlines for phone calls.
- Healthful Chat offers peer-supported chat rooms.
- Mental Health America provides online mental health screenings for a variety of conditions, including depression. Results can help you determine if you should seek professional help.
- 988 Lifeline provides confidential support to people in distress or experiencing suicidal thoughts.
Summary: Best Self-Help Resources for Depression
Managing depression can be a challenging and complex process, but there are many self-help resources available to help you cope with the symptoms.
By utilizing online support groups, mental health apps, mindfulness and meditation practices, self-help books and workbooks, physical exercise, and other resources, you can take an active role in managing your mental health problem.
It is essential to seek professional help if needed, but these resources can provide valuable support and guidance, too.
Plenty of help is available. You just need to reach out for it.
Tip: Remember to be patient with yourself. Recovery takes time, and it is essential to prioritize self-care and self-compassion.
