If you have depression or another mental health condition, joining a support group can be a valuable addition to professional treatment. Support groups can help you feel less alone, find new coping skills and motivate you to stick to treatment plans. They can also be a source of hope for recovery and a more enjoyable future.
Depression and mental health support groups abound. Choosing a support group can be challenging but ultimately rewarding. Here's a look at how support groups may help you and how to find one that suits your needs.
Understanding support groups
A support group is a gathering of people who share a common condition or interest. Most mental health support groups focus on specific conditions, whether it's depression, substance abuse or eating disorders, for instance.
Members of the support group share their experiences and practical information about the way they've handled their own situation. They also offer emotional comfort and moral support.
Support groups may be formed by someone with depression or another condition or by someone interested in it, such as a family member. In some cases, they may be formed by nonprofit organizations, mental health clinics or other groups.
In-person support groups may meet in a variety of locations, such as in someone's home, in a church, in a community center or in a clinic. They can also meet electronically, with support shared over the Internet.
Support groups are not the same as group psychotherapy sessions. Group therapy is a formal type of mental health treatment that brings together several people with similar conditions under the guidance of trained mental health professionals.
Gaining benefit from support groups
Good support groups can offer a variety of benefits, from the emotional to the practical. The benefits of support groups include:
Making connections. Meeting others with depression or another mental health condition may make you feel less alone or isolated. A safe and welcoming environment, filled with compassion and understanding, can also reduce any stigma you may feel over having depression or another mental disorder.
Improving your coping skills. Support groups offer the chance to draw on collective experiences. Others who have "been there" may have tips or advice about coping with your condition that hadn't occurred to you. Brainstorming with others may inspire even more ideas. For instance, swapping information about antidepressants for depression can help you see how others handle side effects.
Getting motivated. Support groups can encourage you to seek professional treatment if you haven't yet. They also may encourage you to take a more active role in your treatment or stick to your treatment plan when you feel like giving up. And they may help you tap into community resources, such as housing or transportation assistance.
Finding hope. Sharing experiences and making connections can make you feel better about life in general. Seeing others make strides against depression or another mental illness may give you hope about your own future.
You may be nervous about sharing personal issues with people you don't know. At first, you may reap benefits simply by listening. Over time, contributing your own ideas and experiences can help you get more out of a support group.
Evaluating support groups
Support groups come in many forms. Which one is best for you depends on your needs and wishes.
For instance, perhaps you prefer a structured, moderated group, where you're more likely to find organized discussions and educational information. A moderator or facilitator can help ensure that all participants have equal time and that discussions stay on track.
Here are some questions to consider when evaluating a support group:
Is it geared toward a specific condition?
Is the location convenient for regular attendance?
What is the meeting schedule?
How long has the group existed?
Is there a facilitator or moderator?
What are the confidentiality guarantees?
Does it have established ground rules?
Is it sponsored by a reputable health care facility or organization?
Does it avoid false promises of quick cures?
Does it encourage you to continue your regular medical care and treatment?
What is the mix of participants, such as gender and age?
How many people usually attend?
What is a typical meeting like?
Does it charge reasonable fees, if any?
Plan to attend a few sessions to see how you fit in. If the group makes you uncomfortable or you don't find it useful, try another one.
Remember that even a support group you've come to cherish can change over time as participants come and go. Periodically evaluate the group to make sure it continues to meet your needs.
Finding support groups
You've decided which kind of support group characteristics sound most appealing to you. Now how do you actually find a group to join?
First, ask your doctor, therapist or mental health expert for a suggestion.
Other ways to find a support group include:
Contacting a local, state or national mental health organization
Asking your church, synagogue or other place of worship
Looking in your phone book under mental health, counseling or similar topics
Checking your newspaper for a listing of support resources
Contacting community centers or libraries
Getting recommendations from friends or family
Searching the Internet
Spotting red flags in support groups
Despite all of their benefits, support groups have the potential to interfere with your medical treatment if you're not careful.
Don't abandon treatment with your regular doctor or mental health professional when you join a support group. Support groups are not meant to replace that treatment. They may, however, be a valuable supplement to professional care.
In addition, be wary of information you receive about treatment or medications if it doesn't come from medical professionals. Remember that some information discussed in a support group may not be entirely accurate. If you have depression, for instance, don't be tempted to stop taking antidepressants without consulting your doctor simply because you may hear about a "natural" product to take instead.
Here are some red flags that may indicate the support group isn't in your best interests:
You feel worse after joining the support group
You feel pressure to try a certain kind of treatment
Other members encourage you to stop traditional treatment
Sessions are centered around complaining and negativity
Members insist that you reveal private information
It charges unreasonable fees
It requires you to buy certain products it endorses
It demands your allegiance to a cult-like leader
A few people dominate the discussions
Support groups for depression and mental illness have blossomed on the Internet. And they can be just as valuable as those that meet in person. But keep in mind that while the anonymity can be appealing, it can also be deceiving. The people you're interacting with may not be who they say they are. Also, make sure you don't let extensive Internet use lead to isolation from your in-person social network.
Be sure to talk openly with your doctor or mental health professional about your participation in support groups.
Helping yourself through support groups
Support groups for depression and other mental health conditions can offer a valuable addition to your medical care. They may teach you new coping skills and encourage you to follow through on treatment. They can also broaden your social horizons and make you feel less isolated. Although opening up to others can initially be difficult, you may get more out of a support group than you thought you could.
Monday, December 10, 2007
Depression and anxiety: Exercise eases symptoms
If you have depression or anxiety, you might find your doctor prescribing a regular dose of exercise in addition to medication or psychotherapy. Exercise isn't a cure for depression or anxiety. But its psychological and physical benefits can improve your symptoms.
"It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.
When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. Here's a look at how exercise can ease symptoms of depression and anxiety. Plus, get realistic tips to get started and stick with exercising.
How exercise helps depression and anxiety
Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes, obesity and other diseases. A growing volume of research shows that exercise also can help improve symptoms of certain mental conditions, such as depression and anxiety. Exercise also may help prevent a relapse after treatment for depression or anxiety.
Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression. However, smaller amounts of activity — as little as 10 to 15 minutes at a time — have been shown to improve mood in the short term. "So, small bouts of exercise may be a great way to get started if it's initially too difficult to do more," Dr. Vickers-Douglas says.
Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Researchers believe that exercise prompts changes in both mind and body.
Some evidence suggests that exercise postively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release tension in muscles, help you sleep better and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.
If you exercise regularly but depression or anxiety still impairs your daily functioning, seek professional help. Exercise isn't meant to replace medical treatment of depression or anxiety.
The benefits of exercise for depression and anxiety
Exercise has numerous psychological and emotional benefits when you have depression or anxiety. These include:
Confidence. Engaging in physical activity offers a sense of accomplishment. Meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most. Exercise also can make you feel better about your appearance and your self-worth.
Distraction. When you have depression or anxiety, it's easy to dwell on how badly you feel. But dwelling interferes with your ability to problem solve and cope in a healthy way. Dwelling also can make depression more severe and longer lasting. Exercise can provide a good distraction. It shifts the focus away from unpleasant thoughts to something more pleasant, such as your surroundings or the music you enjoy listening to while you exercise.
Interactions. Depression and anxiety can lead to isolation. That, in turn, can worsen your condition. Exercising can create opportunities to interact with others, even if it's just exchanging a friendly smile or greeting as you walk around your neighborhood.
Healthy coping. Doing something beneficial to manage depression or anxiety is a positive coping strategy. Trying to feel better by drinking alcohol excessively, dwelling on how badly you feel, or hoping depression and anxiety will go away on their own aren't helpful coping strategies.
Tips to start exercising when you have depression or anxiety
Of course, knowing that something's good for you doesn't make it easier to actually do it. With depression or anxiety, you may have a hard enough time just doing the dishes, showering or going to work. How can you possibly consider getting in some exercise?
Here are some steps that can help you exercise when you have depression or anxiety:
Get your doctor's support. Some, but not all, mental health professionals have adopted exercise as a part of their treatment suggestions. Talk to your doctor or therapist for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.
Identify what you enjoy doing. Figure out what type of exercise or activities you're most likely to do. And think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a walk in the woods or play basketball with your children after school?
Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think about what you may be able to do in reality. Twenty minutes? Ten minutes? Start there and build up. Custom-tailor your plan to your own needs and abilities rather than trying to meet idealistic guidelines that could just add to your pressure.
Don't think of exercise as a burden. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or antidepressant medication — as one of the tools to help you get better.
Address your barriers. Identify your individual barriers to exercising. If you feel intimidated by others or are self-conscious, for instance, you may want to exercise in the privacy of your own home. If you stick to goals better with a partner, find a friend to work out with. If you don't have extra money to spend on exercise gear, do something that is virtually cost-free — walk. If you think about what's stopping you from exercising, you can probably find an alternative solution.
Prepare for setbacks and obstacles. Exercise isn't always easy or fun. And it's tempting to blame yourself for that. People with depression are especially likely to feel shame over perceived failures. Don't fall into that trap. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you're a failure and may as well quit entirely. Just try again the next day.
Sticking with exercise when you have depression or anxiety
Launching an exercise program is hard. Sticking with it can be even harder. One key is problem solving your way through when it seems like you can't or don't want to exercise.
"What would happen if you went out to your car and it wouldn't start?" Dr. Vickers-Douglas asks. "You'd probably be able to very quickly list several strategies for dealing with that barrier, such as calling an auto service, taking the bus, or calling your spouse or friend for help. You instantly start problem solving."
But most people don't approach exercise that way. What happens if you want to go for a walk but it's raining? Most people decide against the walk and don't even try to explore alternatives. "With exercise, we often hit a barrier and say, 'That's it. I can't do it, forget it,'" Dr. Vickers-Douglas says.
Instead, problem solve your way through the exercise barrier, just as you would other obstacles in your life. Figure out your options — walking in the rain, going to a gym, exercising indoors, for instance.
"Some people have the idea that being physically active is supposed to be easy and natural," Dr. Vickers-Douglas says. "Some think of it as just having enough willpower. But that really oversimplifies it and can make us feel like failures. You can't just rely on willpower. Identify your strengths and skills and apply those to exercise."
From MayoClinic.com
"It's not a magic bullet, but increasing physical activity is a positive and active strategy to help manage depression and anxiety," says Kristin Vickers-Douglas, Ph.D., a psychologist at Mayo Clinic, Rochester, Minn.
When you have depression or anxiety, exercising may be the last thing you think you can do. But you can overcome the inertia. Here's a look at how exercise can ease symptoms of depression and anxiety. Plus, get realistic tips to get started and stick with exercising.
How exercise helps depression and anxiety
Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes, obesity and other diseases. A growing volume of research shows that exercise also can help improve symptoms of certain mental conditions, such as depression and anxiety. Exercise also may help prevent a relapse after treatment for depression or anxiety.
Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression. However, smaller amounts of activity — as little as 10 to 15 minutes at a time — have been shown to improve mood in the short term. "So, small bouts of exercise may be a great way to get started if it's initially too difficult to do more," Dr. Vickers-Douglas says.
Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Researchers believe that exercise prompts changes in both mind and body.
Some evidence suggests that exercise postively affects the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release tension in muscles, help you sleep better and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness.
If you exercise regularly but depression or anxiety still impairs your daily functioning, seek professional help. Exercise isn't meant to replace medical treatment of depression or anxiety.
The benefits of exercise for depression and anxiety
Exercise has numerous psychological and emotional benefits when you have depression or anxiety. These include:
Confidence. Engaging in physical activity offers a sense of accomplishment. Meeting goals or challenges, no matter how small, can boost self-confidence at times when you need it most. Exercise also can make you feel better about your appearance and your self-worth.
Distraction. When you have depression or anxiety, it's easy to dwell on how badly you feel. But dwelling interferes with your ability to problem solve and cope in a healthy way. Dwelling also can make depression more severe and longer lasting. Exercise can provide a good distraction. It shifts the focus away from unpleasant thoughts to something more pleasant, such as your surroundings or the music you enjoy listening to while you exercise.
Interactions. Depression and anxiety can lead to isolation. That, in turn, can worsen your condition. Exercising can create opportunities to interact with others, even if it's just exchanging a friendly smile or greeting as you walk around your neighborhood.
Healthy coping. Doing something beneficial to manage depression or anxiety is a positive coping strategy. Trying to feel better by drinking alcohol excessively, dwelling on how badly you feel, or hoping depression and anxiety will go away on their own aren't helpful coping strategies.
Tips to start exercising when you have depression or anxiety
Of course, knowing that something's good for you doesn't make it easier to actually do it. With depression or anxiety, you may have a hard enough time just doing the dishes, showering or going to work. How can you possibly consider getting in some exercise?
Here are some steps that can help you exercise when you have depression or anxiety:
Get your doctor's support. Some, but not all, mental health professionals have adopted exercise as a part of their treatment suggestions. Talk to your doctor or therapist for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.
Identify what you enjoy doing. Figure out what type of exercise or activities you're most likely to do. And think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a walk in the woods or play basketball with your children after school?
Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think about what you may be able to do in reality. Twenty minutes? Ten minutes? Start there and build up. Custom-tailor your plan to your own needs and abilities rather than trying to meet idealistic guidelines that could just add to your pressure.
Don't think of exercise as a burden. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or antidepressant medication — as one of the tools to help you get better.
Address your barriers. Identify your individual barriers to exercising. If you feel intimidated by others or are self-conscious, for instance, you may want to exercise in the privacy of your own home. If you stick to goals better with a partner, find a friend to work out with. If you don't have extra money to spend on exercise gear, do something that is virtually cost-free — walk. If you think about what's stopping you from exercising, you can probably find an alternative solution.
Prepare for setbacks and obstacles. Exercise isn't always easy or fun. And it's tempting to blame yourself for that. People with depression are especially likely to feel shame over perceived failures. Don't fall into that trap. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you're a failure and may as well quit entirely. Just try again the next day.
Sticking with exercise when you have depression or anxiety
Launching an exercise program is hard. Sticking with it can be even harder. One key is problem solving your way through when it seems like you can't or don't want to exercise.
"What would happen if you went out to your car and it wouldn't start?" Dr. Vickers-Douglas asks. "You'd probably be able to very quickly list several strategies for dealing with that barrier, such as calling an auto service, taking the bus, or calling your spouse or friend for help. You instantly start problem solving."
But most people don't approach exercise that way. What happens if you want to go for a walk but it's raining? Most people decide against the walk and don't even try to explore alternatives. "With exercise, we often hit a barrier and say, 'That's it. I can't do it, forget it,'" Dr. Vickers-Douglas says.
Instead, problem solve your way through the exercise barrier, just as you would other obstacles in your life. Figure out your options — walking in the rain, going to a gym, exercising indoors, for instance.
"Some people have the idea that being physically active is supposed to be easy and natural," Dr. Vickers-Douglas says. "Some think of it as just having enough willpower. But that really oversimplifies it and can make us feel like failures. You can't just rely on willpower. Identify your strengths and skills and apply those to exercise."
From MayoClinic.com
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