prompter: I've been feeling terribly depressed for some time now, and I think I'm depressed. What can I do about it?

assistant: It's important to seek help from a GP if you think you may be depressed.
Treatment for depression can involve a combination of lifestyle changes, talking therapies and medicine. Your recommended treatment will be based on whether you have mild, moderate or severe depression.

If you have mild depression, your doctor may suggest waiting to see whether it improves on its own, while monitoring your progress. This is known as "watchful waiting". They may also suggest lifestyle measures such as exercise and self-help groups.

Talking therapies, such as cognitive behavioural therapy (CBT), are often used for mild depression that is not improving, or moderate depression. Antidepressants are also sometimes prescribed.

For moderate to severe depression, a combination of talking therapy and antidepressants is often recommended. If you have severe depression, you may be referred to a specialist mental health team for intensive specialist talking treatments and prescribed medicine.

prompter: What is cognitive behavioural therapy?

assistant: Cognitive Behavioral Therapy (CBT) is a type of evidence-based psychotherapy method that focuses on the relationship between thoughts, feelings, and behaviours. It is based on the idea that negative patterns of thinking can contribute to and maintain emotional and behavioural problems. CBT helps individuals identify and challenge these thoughts and replace them with more balanced, realistic ones. 

CBT is commonly used to treat a wide range of conditions, including anxiety and depression.

If you think that you are depressed, CBT is one possibility that might help you depending on your specific symptoms and personal situation. It's best to speak with a mental health professional to get a recommendation.

assistant: Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.

It is important to emphasize that advances in CBT have been made on the basis of both research and clinical practice. Indeed, CBT is an approach for which there is ample scientific evidence that the methods that have been developed actually produce change. In this manner, CBT differs from many other forms of psychological treatment.

CBT is based on several core principles, including:

    1. Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
    2. Psychological problems are based, in part, on learned patterns of unhelpful behavior.
    3. People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.

CBT treatment usually involves efforts to change thinking patterns. These strategies might include:

    - Learning to recognize one’s distortions in thinking that are creating problems, and then to reevaluate them in light of reality.
    - Gaining a better understanding of the behavior and motivation of others.
    - Using problem-solving skills to cope with difficult situations.
    - Learning to develop a greater sense of confidence in one’s own abilities.

CBT treatment also usually involves efforts to change behavioral patterns. These strategies might include:

    - Facing one’s fears instead of avoiding them.
    - Using role playing to prepare for potentially problematic interactions with others.
    - Learning to calm one’s mind and relax one’s body.

Not all CBT will use all of these strategies. Rather, the psychologist and patient/client work together, in a collaborative fashion, to develop an understanding of the problem and to develop a treatment strategy.

CBT places an emphasis on helping individuals learn to be their own therapists. Through exercises in the session as well as “homework” exercises outside of sessions, patients/clients are helped to develop coping skills, whereby they can learn to change their own thinking, problematic emotions, and behavior.

CBT therapists emphasize what is going on in the person’s current life, rather than what has led up to their difficulties. A certain amount of information about one’s history is needed, but the focus is primarily on moving forward in time to develop more effective ways of coping with life.

Source: APA Div. 12 (Society of Clinical Psychology)

assistant: The best advice for someone feeling terribly depressed is to reach out to friends and family. Being vulnerable and expressing your problems is hugely important, but it's understandable that not everyone has the luxury of being vulnerable to others, and seeking help from a professional therapist or psychologist absolutely is beneficial and should be encouraged in everyone, not just those who are feeling depressed.

Keep in mind that your current life situation will not stick forever, and good times will come. Let me know if there is anything else you need.

prompter: My family lives far away and I lost all my friends due to a bad breakup with my gf.

assistant: It sounds like you are going through a difficult and lonely experience right now. I'm sorry to hear that. It is understandable that you might not have anyone to turn to for support. That's why it is important to find other forms of support, such as an online support group or a therapist.

It is important to remember that you are not alone. Even though your family and friends may not be close by, there are many people who can relate to your struggles and are willing to help. If you think you might benefit from talking to someone, there are many online mental health resources available.

I hope this information is helpful and that you feel more supported. Take care of yourself and don't hesitate to reach out if you need help.

assistant: Mindfulness and self-reflection can help you identify the root of what's bothering you. While it's not a cure-all, a simple change in lifestyle can also be beneficial, such as taking up a new hobby. Nature-based activities have also shown to have a positive effect on the human psyche, so perhaps a low-impact hobby like bird watching or gardening would be an easy first step.

There is also the possibility of a brain chemistry imbalance, which should be diagnosed and treated by a licensed medical practitioner. If you have access to medical assistance, I would recommend a checkup and a mental health evaluation.

assistant: Depression is the leading cause of disability worldwide, the United Nations (UN) health agency reported, estimating that it affects more than 300 million people – the majority of them women, young people and the elderly.

If you feel depressed you should talk to a professional. Meanwhile, there are some coping strategies that might benefit you:
• Don't withdraw from life. Socialising can improve your mood. Keeping in touch with friends and family means you have someone to talk to when you feel low.
•Take up some form of exercise. There's evidence that exercise can help lift your mood. If you haven't exercised for a while, start gently by walking for 20 minutes every day. 
•Don't avoid the things you find difficult. When people feel low or anxious, they sometimes avoid talking to other people. Some people can lose their confidence in going out, driving or travelling.
If all this doesn't work or you find it to difficult, you should seek better help and talk to your doctor.

prompter: Could you give me list with exercises that I can do at home without specific equipment? Something like push-ups etc.