Therapy for Depression and Loneliness + 1 Strategy

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Therapy for depression is one of the most common reasons people seek out mental health care. Depression is among the leading mental health issues in the United States, and the loneliness epidemic has exacerbated the issue.

 

The National Institute of Mental Health lists the following signs and symptoms of depression:

• Irritability
• Continuous sad, anxious, or “empty” mood
• Feeling hopeless or helpless
• Pessimistic thoughts
• Feeling guilty or worthless
• Fatigue or a notable decline in energy
• Talking or moving more slowly than usual
• Feeling restless, on edge, or having difficulty sitting still
• Trouble focusing, remembering, or making decisions
• Sleep impairment, oversleeping, or early-morning awakening
• Changes in appetite and/or weight
• Thoughts of death or suicide, or of hurting yourself
• Persistent aches, pains, headaches, or stomach problems without a clear physical cause and/or that do not ease even with medical treatment
• Losing interest or pleasure in doing things you once enjoyed such as hobbies or activities

The causes of depression can be complex and unique to each individual. People who suffer from depression may have a biological predisposition, a chemical imbalance, negative cognitions, and/or life circumstances that contribute to depression. Therapy for depression can help with these issues.

Additionally, addressing loneliness and isolation can also help those struggling with depression. Research shows a link or correlation between loneliness and depression. According to the National Institute for Health Research, “New research estimates that up to one in five cases of depression among older adults could be prevented by reducing loneliness.”

Common Causes of Loneliness

 

Humans are social beings with a fundamental need to belong, which we get through relationships and community. 

It’s important to distinguish between loneliness and being alone. Being alone entails being with ourselves while no one else is around. Loneliness is an emotional state we experience when our social needs are not met. 

When reality doesn’t meet expectations. Wishing for a bigger or closer friend group than one already has. Loneliness is often exacerbated when we compare our social lives to what we perceive of others. 

When our current relationships or friendships lack intimacy. If we find ourselves with superficial friendships or an emotionally unavailable partner, we can feel more isolated in those friendships than out of them. 

Adjustment to life changes. A disruption is social connection can occur at different stages of life, including

• Moving to a new city
• Graduating 
• Changing jobs
• New parenthood
• Empty nesting
• Retirement
• Breakups / Divorce
• Changes in health 
• Loss of a loved one
• Demanding work schedules

Loneliness is more prevalent today due to the pandemic.

• Many of us have lost a loved one to Covid and are adjusting to life without the connection that person brought into our lives.
• Relationships have been ruptured due to differing viewpoints about the pandemic.
• Whether the cause was from too much time together or too much time apart, many have experienced romantic and even friendship breakups during the pandemic. 

Types of Therapy for Depression

 

There are so many different types of therapy that it can be challenging to know what type is best for you. Division 12 of the Society of Clinical Psychology lists the following types of therapy for depression among others:

 

• Cognitive Behavioral Therapy for depression: CBT is considered the gold-standard therapy for depression as it is has strong research support. The cognitive theory of depression proposes that core beliefs about the self and the world contribute to depression. A CBT therapist can help individuals with depression by addressing information processing deficits and negative thinking.

 

• Acceptance and commitment therapy for depression: Otherwise known as ACT, this treatment has modest research support. In ACT, clients re-conceptualize thoughts, feelings, memories, and body sensations in a more adaptive way. 

 

• Behavioral Activation: This depression treatment shows strong research support. The essence of behavioral activation is to help patients reengage and reconnect with positive experiences, such as social activity.

 

• Interpersonal Psychotherapy (IPT): The premise behind this type of therapy for depression is that depressive episodes often occur after something happens in one’s relationships, such as a breakup or loss of a loved one. IPT focuses on improving relationships or circumstances that contribute to the current depressive episode. IPT has strong research support.

 

• Mindfulness-Based Cognitive Therapy for depression: MBCT combines mindfulness meditation and cognitive therapy. There is some evidence to suggest MBCT may be an effective way to reduce current symptoms of depression.

 

If you’re struggling with depression and loneliness, therapy can help. Additionally, volunteering can help stave off loneliness and isolation while providing meaning and fulfillment to your life.

 

In a new survey of 10,000 people, about two-thirds of those surveyed agreed that volunteering helped them to feel less alone. 

 

How Volunteering Can Help You Feel Better Faster

 

• Volunteering helps to stave off loneliness because we shift from focusing on ourselves to focusing on others. When we shift our thoughts, our feelings follow. 

 

• By volunteering, we are proactive in creating the connection that we long for. Instead of dwelling on our feelings of loneliness, we’re doing something about it.

 

• Research shows that volunteering helps improve our mood because the act of helping others releases dopamine, the neurotransmitter known to induce pleasure, in the brain.  

 

• Existentially speaking, volunteering is a great way to create purpose and meaning in our lives, which helps us feel connected to our communities.

 

How to get started volunteering

 

1. Make a list of what causes are important to you. Search for organizations that support those causes and ways to get involved. 

 

2. Consider the skills you have to offer. For example, if you’re a natural teacher, you can search for ways to volunteer your time teaching. If you’re good at organizing, you can search for administrative volunteer opportunities. You can search for driver or delivery volunteer opportunities if you enjoy driving.

 

3. You can search for specific opportunities online via websites such as Volunteer Match, Engage, United Way, AARP, Feeding America, or American Red Cross.

 

In summary, loneliness is known to be a predisposing factor to depression. Therapy for depression can be incredibly helpful in mitigating symptoms of depression. Additionally, volunteering has the added benefit of helping stave off loneliness in addition to helping others. If the thought of volunteering feels overwhelming due to a current state of depression, let’s start with therapy. You can schedule a consult here.