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When Mindfulness Isn't Enough: Navigating Self-Care for Depression
Jessica Gimeno
The concept of self-care for depression has been surging in popularity over the past few years. In fact,
self-care was the biggest app trend in 2018, and the trend certainly isn't over yet.
Self-care ideas for depression include everything from exercise and nutrition to mindfulness and coloring books. Though many people have found self-care to be effective, there are also many frustrated patients with clinical depression who experience little to no benefit. Despite their best efforts, they find that self-care for depression does not alleviate their symptoms.
Hitting the proverbial brick wall after engaging in several self-care activities can be disheartening. If you are seeing little or no improvement after trying some self-care strategies, it's important to recognize this is a common experience and nothing to be ashamed of. Social media makes it seem like improving a bad mood is just a bubble bath away, and that can be true for the occasional bad day or stressful week at work. But when you're struggling with depression, self-care strategies aren't a substitute for appropriate medical treatment. Because depression comes with many physical and psychological risks, it's important to seek out effective depression treatment.
What Is Self-Care for Depression?
"Self-care" has become a ubiquitous buzzword associated with a wide range of activities, such as journaling or performing meditation.
In essence, self-care is about caring for yourself. It's any activity a person deliberately engages in to take care of their mental, emotional, and physical health. Self-care can help people improve their moods, reduce anxiety, and enhance interpersonal relationships.
Still, when it comes to depression, the evidence supporting self-care can vary.
Exercising Into Self-Care
Exercise is one of the most popular self-care activities often recommended.
Although exercise has proven effective for many , there are also people who have tried exercise and found limited benefits or no relief. In fact, a recent
University of Michigan Ann Arbor study on exercise and depression suggests that women do not benefit as much as men.
Exercise can be associated with lower risk of depression, but its efficacy in moderate to severe depression is not confirmed. Asking someone who is depressed to exercise can not only be unhelpful, but it can add to a sense of shame and guilt that the person with depression is unfairly placing upon themselves.
Generally speaking, exercise is a good idea, but people with depression should look for professional treatments, as well.
Diet & Nutrition: Inconclusive Evidence
Health care professionals often recommend changes in diet and improved nutrition. A few studies have shown a correlation between a healthier diet and improved depression symptoms, but
no one has yet proven that poor diet causes depression .
More research is needed to conclusively establish if changes in diet can reliably diminish depressive symptoms. After all, not everyone who changes their diet has the same experience. Many people feel disappointed when their depression persists despite modifying their diet. Good nutrition may be one piece of the puzzle, but further research is needed before considering diet change a treatment on its own.
What About Mindfulness?
One of the most common self-care strategies therapists recommend is mindfulness, which has become increasingly popular in recent years. Mindfulness is about being present; it's about "
maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens." Meditation is the most well-known mindfulness discipline.
There are studies that have shown mindfulness is promising and can
improve the quality of life for people with depression . Though there are many benefits to mindfulness, such as improving interpersonal interactions and decreasing anxiety, not everyone gets a boost from it. In fact, there are
critics who question the "hard science" of mindfulness. For many people experiencing depression, mindfulness does not give them the relief they are seeking.
When Self-Care for Depression Isn't Enough
Self-care undeniably helps some people, but the reality is that not everyone finds it beneficial. Ultimately, when it comes to self-care for depression, there is no one size fits all solution.
In most cases, self-care is most effective when done alongside proven depression treatments, such as talk therapy and medication. If the combination of self-care and medical intervention still hasn't helped, you may have treatment-resistant depression.
What Is Treatment-Resistant Depression?
Treatment-resistant depression, or TRD, is one type of depression. People with TRD have major depression that persists despite trying other common treatments. Patients with TRD have often endured a revolving door of medications, and many have also exhausted a variety of self-care ideas for depression.
Living with TRD can be challenging, but thankfully, all hope is not lost. There are several treatment options available for TRD, including non-medication treatments.
TMS: A Reliable Option for Treatment
In recent years, TRD has received more attention. If you have not found the relief you are looking for despite trying medications and talk therapy, consider looking into other medical treatments, such as transcranial magnetic stimulation (TMS).
TMS is an FDA-cleared, non-invasive therapy for the treatment of Major Depressive Disorder and other mental health conditions. It works by providing local electromagnetic stimulation to specific brain regions known to be directly associated with mood regulation. TMS patients often show
significant improvement in symptoms of treatment resistant depression .
If you have sought treatment and tried several forms of self-care but are still facing depression, remember that you are not alone. Self-care has different levels of effectiveness for everyone, and it's not uncommon for it to have limited effect or even no effect at all. That doesn't mean your only choice is to continue trying different medications, though. Treatments like TMS offer another route worth considering.
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We’ve all heard the common health-related misconceptions or myths-- chocolate causes acne, carrots will improve your night vision, and cracking your knuckles gives you arthritis. Subscribing to these particular myths is relatively harmless, but other health-related misconceptions can have far more serious consequences. This is the case for depression—the myths surrounding it can prevent people from getting the help they need. This is the case for depression—the myths surrounding it can prevent people from getting the help they need. Because untreated depression can have a serious physical and psychological impact, it’s imperative to have the right information in order to make the best decisions for yourself and for your health. Here are 5 common misconceptions about depression, and the facts behind them:
Starting any medical treatment for the first time can leave you with questions, especially if you’re looking forward to the benefits it may bring. It’s no different when you’re preparing for your nasal esketamine treatment. Your previous mental health treatments may have consisted solely of taking antidepressants at home or visiting a therapist’s office for cognitive behavioral therapy (CBT), so nasal esketamine is probably a new treatment experience for you. If you're wondering what it's like to start nasal esketamine and get ready for your first session, keep reading. Getting Started with the Nasal Esketamine Treatment As with any new treatment, you’ll first talk to your primary care provider or psychiatrist about whether nasal esketamine is a good fit for you. Alternatively, you can schedule your esketamine nasal spray consultation with a treatment center (such as Greenbrook) that has certification by the FDA’s Risk Evaluation and Mitigation Strategy (REMS). At Greenbrook's REMS-certified nasal esketamine treatment centers, our Greenbrook-affiliated psychiatrists and psychiatric nurse practitioners will review your medical history and also conduct our own assessment to help determine whether nasal esketamine treatment is right for you. Certain conditions, including blood vessel disease and a history of psychosis, may make treatment a risk for you. Make sure you discuss all previous and present conditions with your doctor or nasal esketamine provider before beginning treatment. If the medication is deemed a good fit, you’ll receive your prescription from the Greenbrook-affiliated provider. Your Greenbrook Care Team will put together a personalized care plan for the weeks and months to follow. Keep in mind that you will need to take a standard (oral) antidepressant along with your nasal esketamine treatment. There are two important regulations to note when it comes to preparing for treatment: Each treatment is followed by a mandatory two-hour observation period. This means you will need to plan to stay at the center for at least two hours following your self-administration of the esketamine nasal spray. You cannot drive during the rest of the day after treatment and must arrange for transportation. These regulations are mandatory. It may be helpful to sit down and plan out several weeks’ worth of transportation once you know your treatment schedule. In addition, if you’re wondering what to bring for the treatment, we recommend entertainment such as an audiobook or playlist of favorite songs and a pair of headphones. You may want them during the two-hour observation period. What to Expect During Nasal Esketamine Treatment On the day of treatment, you’ll need to stop eating any food two hours before your appointment and stop drinking all fluids 30 minutes before you come in. Your Greenbrook Care Team will confirm that you are prepared for the two-hour observation period and that you have a ride home. You’ll get the opportunity to practice using a “trainer sprayer” that mimics the real nasal esketamine sprayer but does not release any medication. The Care Team will encourage you to use the restroom and set up your preferred environment in your private treatment bay or room. Some patients like reduced lighting, for example, while others don’t request light adjustments. You’ll complete a depression scale before each treatment session. Your Greenbrook provider will confirm that the dose kit is yours, show you how to administer it, and then hand it to you. Each sprayer contained 28mg of Spravato esketamine nasal spray. Patients usually start with two sprayers (56mg) and soon increase to 84mg (three sprayers) per treatment. But, your dosage maybe vary. Should you be left with a metallic taste by the spray, the Care Team will offer suckers to help make the flavor dissipate. After your dose, you’ll be encouraged to lie back in your comfortable recliner. While most patients enjoy a quiet setting, Greenbrook is prepared to accommodate patients with a more animated reaction to the medication. You may feel sleepy, dizzy, mildly dissociated, and/or nauseated during treatment. Greenbrook's Care Team is readily available if you need assistance. How to Prepare for after your Nasal Esketamine Treatment Most side effects begin to wane in the second hour of observation, but if you’re wondering, “Is it safe to drive immediately after nasal esketamine treatment?” the answer is a resounding no. In addition to the mandatory ride home, you will need to block off time to rest and let side effects fully dissipate. This extended rest period is especially important in the first weeks of treatment when you’ll have treatment twice a week. Do not drive or operate machinery of any kind until the day after treatment. Just take it easy, relax, and take care of yourself. If you’re unsure what activities you can do or should avoid during this time, talk to your Care Team for more information. While side effects tend to dissipate completely after a good night’s sleep, many nasal esketamine patients begin feeling relief from depression symptoms within hours of their treatment. Other Tips in Preparing for Your Nasal Esketamine Treatment At Greenbrook, we make every effort to schedule your treatment in the afternoons or whenever it is most convenient for you. We encourage you to see each treatment session as an opportunity to relax and take care of your mental health. If you have any questions or concerns, talk to your doctor or the Greenbrook Care Team. At Greenbrook, we’ll help you feel at ease when preparing for each treatment session. Schedule A Free Consultation To get started with nasal esketamine, schedule your free consultation today.
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