There are a number of non-drug treatments and strategies that you can use to help yourself recover more quickly from depression and reduce your chances of relapsing.

Some forms of depression can improve with non-drug treatments alone. However, even people who need antidepressant medication will often obtain the greatest benefits if they combine their medication with non-drug treatments and strategies.

Psychological treatments

Some forms of counselling (known as psychological treatments or talking therapies) can help you to recover from depression. They usually involve seeing a specially trained GP, psychologist, psychiatrist or other health worker over several months.

Cognitive behaviour therapy (or CBT) helps people to change their negative and obstructive thoughts about themselves and the world into more realistic and constructive ones. It also helps them to develop better ways of coping with the stresses of everyday life. This helps them to reduce their chances of having a recurrence of their depression.

Interpersonal therapy focuses on the difficulties people have in their relationships with others and how those difficulties affect their lives. Solving these problems can help them to recover from depression.

You can have up to 12 individual and/or 12 group psychological treatment sessions each calendar year under Medicare. Medicare will cover part of the cost of each treatment if the health professional bills you, or the full cost if they bulk bill. You must have a referral to be eligible for treatment under Medicare. For more information, ask your GP or obtain beyondblue’s Fact Sheet 24: ‘Help for depression, anxiety and related disorders under Medicare’.

Private health insurance may cover some of the cost of psychological treatments if you have ‘extras’ cover.

Learning about depression

Learning more about depression and its treatment is an important step in itself. For example, it can help you to recognise better your depressive symptoms and thoughts and what triggers them. This can allow you to take action sooner in the event of a recurrence. Sources of information include your doctor, websites, books and self-help groups. Click here for details.

There are now interactive websites and books that can guide you through a self-help program using the principles of cognitive behaviour therapy. The programs provide information and give you exercises that allow you to practise new ways of thinking and doing things. Two reputable self-help websites are MoodGYM and CLIMATEGP (for details click here).

Other strategies

Keeping as busy as you can with everyday activities, doing things you enjoy, and seeing other people is important. Keeping busy helps to lift your mood, takes your mind off things, and helps you to sleep better.

Regular physical exercise, such as walking, swimming and yoga, can be particularly helpful, and may be as effective as psychological treatments.

Relaxation therapy, developing better sleeping habits, and stress management can also help. Reducing the amount of alcohol you drink also helps, because alcohol has a depressive effect.

Some people find joining a self-help or support group for people with depression particularly helpful. Sharing information and experiences with people who know what you’re going through can be very reassuring and give you useful information about how to live with your illness and where to get help.