MENTAL HEALTH
Clinically Approved Self-Help Tools for Depression
August 18, 2019
Symptom Guides > Mental Health > Clinically Approved Self-Help Tools for Depression

by
Dr. Ross Nelson
Dr. Ross Nelson is a licensed clinical psychologist and entrepreneur in Palo Alto, CA. He received his doctorate from the California School of Professional Psychology, and has professional expertise in cognitive behavioral therapy. He has worked in outpatient services at Kaiser Permanente, and as a psychologist for the startup, Crossover Health. Today, Dr. Nelson runs a private practice and is also the founder of Welleo Health. He is passionate about evidence-based therapy and addressing the global mental health crisis.
In the midst of clinical depression, it might feel like the future is hopeless, that our problems will never be resolved, or that we are legitimately worthless, broken, or inferior. The notion that “this too shall pass” and the suggestion of research-backed techniques and steps people can take to improve depression may sound like an absolutely unrealistic and overly optimistic sales pitch.
Given that even the most psychologically healthy people are unfamiliar with the steps they can take to improve their mental health, it’s no wonder that there isn’t enough awareness of proven practices that can help us better cope with mental health challenges. Researchers in psychological health have studied interventions and approaches for improving mental health over the last several decades and have identified a number of proven techniques individuals can take to help themselves feel better.
In this article, we will review a number of self-help, evidence-based methods and strategies commonly taught in individual therapy. Please note, however, that this article should not be considered a replacement for therapy or other treatments, but an opportunity for you to learn (and hopefully practice) self-help on your own or alongside your work with a therapist!
The following self-help methods were drawn from the book Feeling Good, by world-renowned psychiatrist, Dr. David Burns.
Also, if you need immediate help or if you are having thoughts of death or suicide, call 1-800-273-TALK. If you need immediate assistance, call 911 or go to your nearest emergency room.
From a cognitive therapy perspective, it is assumed that all feelings (positive and negative) result from our thoughts or perceptions. Subsequently, when you are able to successfully change the (negative) ways in which you are thinking, you will find that your mood improves. Although quite basic, this connection between thoughts and feelings is not commonly discussed in families or taught in schools. Yet the connection between them is obvious. Wouldn’t it make sense for someone to feel depressed and hopeless if they thought of themselves as being worthless, broken, and inferior?
Topics we will explore include:
“Ask yourself how it might help you, protect you, or benefit you to be depressed. Consider which positive aspects of who you are might make you prone to depressing thoughts.”
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by
Dr. Ross Nelson
Dr. Ross Nelson is a licensed clinical psychologist and entrepreneur in Palo Alto, CA. He received his doctoral degree from the California School of Professional Psychology in San Francisco. Upon graduation, Dr. Nelson worked for Kaiser Permanente for several years providing outpatient services while developing an expertise in Cognitive Behavioral Therapy. After, he began working as a psychologist for Crossover Health, an innovative startup, where he developed a specialty in managing work-related stress and anxiety while serving employees of large tech companies in Silicon Valley. He later became the company's behavioral health program manager ensuring the success of the company’s global mental health services. Dr. Nelson has since started a business, Welleo Health, as well as a private practice while also provided consulting services for various health care startups and organizations. He is passionate about evidence-based therapy and addressing the global mental health crisis through creative and scaled solutions.
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