100+ Ways to

Take on Depression

And Win

by Kim Rosenthal, MD Psychiatrist

Copyright 2019

Kim Rosenthal, MD 100+ Ways to Take on Depression and Win 2

Table of Contents

Introduction……………………………………………………………………………………………………………………. 3 Biological interventions …………………………………………………………………………………………………… 4 Psychological Interventions ……………………………………………………………………………………………… 5 Social interventions…………………………………………………………………………………………………………. 6 Systems intervention……………………………………………………………………………………………………….. 7 Alternative interventions………………………………………………………………………………………………….. 8 Conclusion …………………………………………………………………………………………………………………….. 8 About the author …………………………………………………………………………………………………………….. 9

Kim Rosenthal, MD

100+ Ways to Take on Depression and Win 3

Introduction

As a psychiatrist, when I see a patient with depression, I often show them the List.

The list is just a basic run-through of available treatments for depression. It takes five separate angles – biological, psychological, social, systemic, and alternative methods – and pulls them together into one place. That’s what you have in your hands: 100+ ways to take on depression and win.

Depression hurts. I hope this relieves some of that pain. But this list is more than conquering an illness. It’s hope.

– Kim Rosenthal, MD

How to use this list

• Print this booklet and circle each option that might work for you. Circle as many as possible.

• Pick one method and try it. This might mean calling your doctor, changing a habit, going somewhere… lots of stuff.

• If the method is complicated, divide it into steps. Consider asking for help.

• One by one, identify which methods work for you.

• If an intervention helps with mood most of the time, it’s considered effective. These are your first-line treatments. Repeat often.

• An intervention that works part of the time or reduces the intensity of depression without getting rid of it completely is considered partially effective. Use these too. A little relief is better than no relief.

• Those that don’t work can be labelled not effective — but don’t toss out a treatment method until you’ve given it some time and effort! Sometimes a very effective strategy just takes practice.

• There might be interventions that aren’t right for you; if in doubt, talk to a mental healthcare professional.

Kim Rosenthal, MD

100+ Ways to Take on Depression and Win 4

Biological interventions

• Healthy diet

• Getting enough sleep on a regular

schedule

• Sleep deprivation (short-term relief)

• Medications: antidepressants and

augmenting agents *

• Healthy nutraceuticals (SAM-e, Methylfolate, Omega-3 Fatty Acids, 5-HTP, Saint John’s Wort, etc)

• Light therapy

• Electroconvulsive therapy (ECT)

• Transcranial magnetic stimulation

(TMS)

• Ketamine infusions

• Vagus nerve stimulation (VNS)

• Treatment of co-occurring disorders (antipsychotics for hallucinations, detox for alcohol withdrawal, Suboxone for heroin addiction, or Eye Movement Desensitization and Reprocessing (EMDR) for post- traumatic stress disorder)

• Rule out physical problems that mimic depression, like hypothyroidism

• Treatment of physical problems like pain

• Endorphins (exercise, laughing, sex) • Avoid unhealthy behaviors like

excessive drinking or using drugs

*All links lead to articles on Dr. Rosenthal’s website, kimrosenthalmd.com

Kim Rosenthal, MD

100+ Ways to Take on Depression and Win 5

Psychological Interventions

• Cognitive therapy

• Behavioral activation therapy for

depression

• Psychodynamic therapy

• Acceptance and commitment

therapy (mindfulness-based therapy)

• Dialectical behavioral therapy (DBT)

• Psychoanalysis

• Interpersonal and social rhythm

therapy (for bipolar depression)

• Interpersonal therapy

• Positive psychology

• Experiential therapy

• Narrative therapy

• Couple therapy

• Family therapy

• Group therapy

• Support groups (online or in person)

• Affirmations

• Spirituality

• Find meaning

• Creativity (locate your muse)

• Art therapy

• Education about depression

• Maintain routine/schedule

• Mindfulness/meditation

• Hobbies

• Fun tasks (drawing, going skating, or

drinking hot chocolate)

• Aromatherapy

• Humor

• Pet therapy

• Muscle relaxation

• Coping skills

• Think about good memories

• Journaling

• Distraction

• Preparing ahead of time

• imagery

• Imagination

• Assertiveness

• Doing the opposite

• Take good memories from the past and project them into the future

• Imagine a positive future

• Self-help or inspirational books

• Self-help websites

• Gratitude list

• Make moves to reduce stress

• Make moves to increase resilience • Change perspective

• Make changes in environment

• Help others

• Music

• Psychological treatment of other disorders (like anger-management for anger, exposure therapy for panic attacks & obsessive compulsive disorder (OCD), AA for addiction.)

• Avoid unhealthy behaviors

• Do achievement tasks, actions that

make you feel a sense of achievement (like finishing homework or paying bills)

• Make a list of strengths

• Take on a hobby (origami, collecting

stamps, hiking, reading, etc)

Social interventions

• Buy a teddy bear

• Adopt a pet

• Rent a horse and go riding

• Breed or train animals (parrots,

horses, therapy dogs)

• Write a letter or email forgiving

someone

• Make a gift for someone and send it

to them (anonymously!)

• Reconnect with family and friends

• Strengthen the friendships you have

• End or limit toxic relationships

• Spend time with the person you

married

• Talk to a mentor (professor, teacher,

priest, 12-step sponsor)

• Participate in local support groups

• Join healthy online support groups

• Join local clubs, like hiking, reading,

poker, couples, etc

• Sign up for local classes in dance,

karate, etc

• Sign up for either credit or noncredit

courses at the local college

• Work part or full time

• Change careers or find a job you like

• Volunteer with animals or people

• Join a church

• Learn about events in community

and attend them, like talks, concerts,

meetings, festivals, etc

• Avoid unhealthy social behaviors,

like isolating or staying in unhealthy relationships

Kim Rosenthal, MD

100+ Ways to Take on Depression and Win 7

Systems intervention

• See a mental health provider

o Psychiatrist

o Psychotherapist (psychologist, social

worker, or licensed professional

counselor)

o Addiction counselor

o Case manager

o Life coach

o Vocational rehabilitation therapist o Recreational therapist

o Occupational therapist

• Assertive Community Treatment Team (ACT team)

• Partial hospital, day program, or intensive outpatient hospitalization

• Crisis unit

• Psychiatric hospitalization

• Become a mental healthcare provider

o Psychiatrist

o Psychotherapist (psychologist, social

worker, or licensed professional

counselor)

o Addiction counselor

o Case manager

o Life coach

o Vocational rehabilitation therapist o Recreational therapist

o Occupational therapist

o Other

Kim Rosenthal, MD

100+ Ways to Take on Depression and Win 8

Alternative interventions

• Hypnotherapy

• Organic food diet

• Gluten-free diet

• Other diets

• Vitamins and minerals

• Massage therapy

• Acupuncture

• Acupressure

• Biofeedback

• Tai chi

• Yoga

• Karate

Conclusion

While some listed treatments are backed by scientific studies, others (especially the alternative methods) need further research to support their efficacy in the treatment of clinical depression. Regardless, I’ve included them in the list.

As long as this list is, it isn’t exhaustive. There are likely another hundred interventions not included. That’s a good thing. The list never ends.

Hang in there and, no matter what, have hope.

“There are far, far better things ahead than anything we leave behind.” — C. S. Lewis

Kim Rosenthal, MD 100+ Ways to Take on Depression and Win 9

About the author

When not writing, Kim Rosenthal practices life as a physician. Dr. Kim’s career as a

travelling psychiatrist has led her from countryside to big cities to places where no one

speaks English. The author is board-certified by the American Board of Psychiatry and

Neurology, has licenses in Hawaii, Maine, and North Carolina, and a medical degree

equivalency in Spain. Over the past 20 years, she has helped 10’s of thousands of

people deal with mental illness and embrace a positive future. Mental health is more

than surviving bad moments. It’s remembering what makes life worth it. These days the

author works as an attending psychiatrist at a state hospital in North Carolina.

The author is currently working on a publication for recovering addicts. It’s called the

Outside-the-Box Recovery Workbook and features worksheets about poetry, art

therapy, puzzles, and… you guessed it, dozens of cartoons… to help people get past

addiction.

If you want to read more articles about depression and other subjects, check out kimrosenthalmd.com.

The site includes more than 110 mental health articles plus

information about the upcoming Outside-the-Box Recovery Workbook.

Kim Rosenthal, MD 100+ Ways to Take on Depression and Win 10

For more Outside-the-Box Recovery Booklets, check out kimrosenthalmd.com/store

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